VIRTUAL TRAINING BEGINS Week commencing 20/7/2020

Hello Striders,
The Committee have decided Virtual Training can commence, July 20th 2020.

GUIDELINES FOR ALL.
1.Do adhere to Government Guidelines at the session, that is keep 2 metres apart from other members of the group and any member of the Public. Masks, your choice.

2. It is recommended the session takes place at the quietest time of any given day. E.G After 18.30.

3. A Maximum of six Striders Only at any session.

4.If you have an Asthmatic or similar condition please consider attendance carefully.

5. Do wear high visibility or light coloured kit for the sessions, No club vests.

6. At Every session do be very traffic aware.

SESSION 1 with Notes.

Hills at Castle Ings Road. This session to take place between 20/7/2020 to 26/7/2020.

THE SESSION. A. Your own stretching regime. B. Enhanced warm up as below.
Recommended, in sequence uphill with short rests between each small element, 3 x high knees, 3 x heel flicks, 2 x bounding( approximately 25 metres), 1 x 10 seconds sprint. REPEAT.

1. Simple Repetitions Waterside to Claro Mews, Hard up on the left, jogging down on the left.<
DURATION 4 MINUTES.

2. Simple Repetitions+ Claro Mews to Castle Ings Close Sign, on the left, Last 10 metres SURGE. Hard Up left, Jog down left
4 REPETITIONS.

3. Time Pyramid. Start Castle Ings close– Sequence 7- 9-11 13-15-13-11-9-7. Recovery is jog back down.

4. Simple Repetitions. Brewerton Street Road Sign, to Wellington Street Junction ,Up on left, Down on left.
DURATION 4 MINUTES.
Between Elements 1 and 2, 2 and 3, 3 and 4. REST 2 1/2 Minutes.

NB. If for any reason, personal or otherwise you cannot do Castle Ings Rd, do find a suitable safe hill.
Any Questions Pre or Post session can go on the Forum or E mail me, eric_morley@hotmail.com

STAY SAFE – ENJOY.



Virtual Fell Running Championships 2020

Race 1 4 miles and 900 feet of Climb,

There was a great turn out of 14 Striders for this race. Most everyone achieved this on Ilkley Moor.

After a lot of recce work, mud, biting midges, getting to much/getting to little height, hard route finding, eating cake, high wind and rain and new terrain to some the consensus was, What Fun.

Well done to Amy for organising and helping others to achieve and enjoy this event.

Results from the Website.

1 53rd James Warburton 31.01
2 163 Gary Webster 38.33
3. 189 Ted Welton 39.54
4 204 Amy Naylor 41.33
5. 244 Beyhan Akyollu 45.01
6. 245 Catherine Morland 45.11
7. 267 Steven Core 49.19
8 270 Jen Huggett 50.07
9. 279 Debbie Herridge 52.29.
10.284 Sean Brennan 56.32
11.285 Sue Morley 57.48
12.288 Sima Lowery 59.03
13.301 Charlotte Hines 60.20
14 304 Murray Scott 61.45

Event 2 8 miles and 1,800 ft of climb.
To be completed between 11/7/2020 and 17/7/2020.
NB This event is filling up fast.



QUALITY SESSIONS for you.

I have no doubt some of you are undertaking Quality sessions singularly at this difficult time and also finding different sessions to do.
I add here 3 more options.

1. Just a run, your own route. 3 mins steady
5 mins hard work
2 mins steady
5 mins hard work
2 mins steady
5 mins hard work
3 mins steady. END.

2.Hillwork, from the Cemetery gates at the point A59 meets Wetherby Rd Junction. Run up on the left hand side path from the Cemetery Gates to the Traffic lights close to King James School Rd turn.

1.Alternate 20 secs fast, 20 secs steady to the top. Jog down
2.Alternate 15 secs fat, 15 secs steady to the top. Jog down
3. AS No 1.

3. Off Road, Jacob Smith Park or suitable Venue near you.

1.Repetitions 4 x 1 min with 30secs between each effort jogging
2. Repetitions 3 x 2 mins with 45secs between each effort jogging.
3. Repetitions 2 x 3 mins with 1 min rest between the 2 efforts.

Between Reps 1 and 2 and 2 and 3 2 mins.

    

INFORMATION re Peco Cross Country 9/2/2020

Hello Striders,
Mark Hetherington Peco XC Co-ordinator has asked this information be shared.

Basically bad weather is due on Sunday morning, rain and strong winds. The event is NOT cancelled. However if the weather detioriates further it will be . If it is cancelled I will put a post on The Knaresborough Striders Forum.

Mark also states that it probably advisable not to set up Gazebos, tents and flags. However if a Club does set up any of the aforementioned then any damage or injuries caused by tents/gazebos/flags uprooted will be the responsibility of that Club.

Clearly Mark states the Peco organisation will not be responsible for any damages or injuries incurred. Eric