Good afternoon everyone!
I Hope you’ve all been having a great weekend. Well done as ever to those who have been racing this week at Great Whernside and / or the Crag Rat run.
The next races in the club champs coming up are Fountains Abbey Park run next Saturday, and the Grewelthorpe Multi terrain race on Sunday. Good luck to all those doing the London Marathon next weekend too, virtual or otherwise!
Club nights are Tuesday and Thursday as ever, arriving at about 6:45 for a 7 pm run. Parking will still be on the right as you drive in towards the school. The changing facilities and toilets are open at the hockey club, as is the bar afterwards. Don’t forget to wear your Hi Viz for evening running.
On Tuesday the route is as follows:
Kingsley Drive, Morrisons, Freeman’s Corner, Sainsbury’s, Showground, Hookstone Drive, Leeds Road, Stray, York Place, Claro Road. To cut short, from Hookstone Drive return along Oatlands Drive, Slingsby Walk, Hospital and Claro Road. For a longer option, continue along Leeds Road and back through town, possibly reverse Supermarkets.
See here for map and gpx:
Then on Thursday it’s this one:
Over railway bridge, Woodfield Road, Tennyson Avenue, Bachelor Gardens, Knox Avenue, Skipton Road, Ripon Road, West Park, York Place, Claro Road, Ainsty Road. Shorter option, from Knox Avenue back via Skipton Road or Coppice Estate.
Here are the pacing groups:
8-9mins per mile
9-10mins per mile
10-11mins per mile
11-12 mins per mile
If you fancy some intervals this week the suggestion is 4 x 12 minutes with three minutes slow jog or walk recovery. The first 12 minutes should be run at half marathon pace (quite a bit slower than tempo) and each subsequent interval should be slightly quicker than the one before. Aim to be doing the fourth one at 5km pace. Obviously you’ll do the usual warm up, drills, cool down and stretches. Enjoy!
I think that’s everything you need to know,
See you all soon