Final HDSRL dates announced

The final dates for this year’s Harrogate District Summer Race League have been announced, with just a few changes (shown in red) from those published previously.

21st May 2019 – HDSRL Round 1 (Harrogate)

4 June 2019  – HDSRL Round 2 (Ripon)

20th June 2019  – HDSRL Round 3 (Dragon/Aire)

2nd July 2019  – HDSRL Round 4 (KNARESBOROUGH STRIDERS)

17th July 2019  – HDSRL Handicap (Wetherby)

HDSRL19

Website: HDSRL Website

Facebook: HDSRL Facebook group



Awards Night – Vote for Strider of the Year

TIME TO CELEBRATE… AND VOTE!

It’s the awards season and that means it’s time for Striders’ Annual bash as we celebrate the year gone by and acknowledge some of the tremendous efforts by our members. Alongside the presentation of our 2018 Club Championship awards we will announce our ‘Strider of the Year’. There are plenty more fab prizes to be won on the night- and a special appearance from our resident DJ Dan Wilson. The venue is Knaresborough Cricket club on Saturday 9th March from 7.30pm. More details in due course.

awards-night

WE NEED YOUR VOTE!

To nominate a fellow Strider for the ‘Strider of the Year’ award, just click here: Strider of the Year Nomination and fill in a few quick details.

 



Quality Session 29/1/2019

Hello Striders,
This week’s Quality session (Tuesday evening) will be Endurance on grass.
Venue is Knaresborough Cricket Club, on the playing field. Trail shoe recommended.
Cheers Eric



More 2019 dates for your diaries!

*updated with final HDSRL dates, 29th Jan ’19*

We are now able to confirm some more exciting events for 2019!

The Summer League will be returning to Knaresborough when we host Round 4 of this year’s championship on 2nd July.  Also in the calendar are our own 5k and 1mile time trials – get them in your diaries!

2nd April 2019 – 5k time trial #1

21st May 2019 – HDSRL Round 1 (Harrogate)

28th May 2019 – St.Robert’s Rush (1 mile time trial)

4 June 2019  – HDSRL Round 2 (Ripon)

20th June 2019  – HDSRL Round 3 (Dragon/Aire)

2nd July 2019  – HDSRL Round 4 (KNARESBOROUGH STRIDERS)

9th July 2019 – 5k time trial #2

17th July 2019  – HDSRL Handicap (Wetherby)

13th August 2019 – St.Robert’s Return (1 mile time trial)

3rd September 2019 – 5k time trial #3 (handicap)

All these events – and more – can be found on our events page at: Events Calendar

 



Training Cancelled – Thurs 24th January

Please note that our training runs this evening (24th Jan) are cancelled due to dangerous and deteriorating conditions underfoot in the local area. We hope to resume our organised sessions on Tuesday. Should you choose to head out in the meantime, do please take utmost care.
Apologies for any inconvenience.

SLIPPERY2

Knaresborough Striders



PECO RELAYS 31/3/2019

20180426_001704After Peco Race 5 only 1 event remains, The Peco Relays on 31/3/2019. Do add this date into your Diary and we can turn out teams of all standards. NOTE the Venue is not set yet, as soon as I am informed of this and all other information will be published

You do not need to have participated in ANY OF THE PECO CROSS COUNTRY EVENTS to run in this event and it may not be across country event.

Thanks Eric



PECO CROSS COUNTRY Information and Race No 4 ,Crimple Valley.

Hello Striders,
In Division 2 our Senior Mens team are 3rd of 11
In Division 2 our Senior Ladies team are 3rd of 10
In Division 1 our Male Veterans team are 7th of 13
In the Premier Division our Lady Veterans team are 8th of 11.

If anyone else wants to Register for Race No 4 go to the Events Calendar on our website which directs you to the PECO website which has a link to Racebest for entry, closing date is 18/1/19 at 12.00 noon. If you have done ” single entry” for previous races in the Series already you need to go to Registration with £4.
There will be car sharing for this event for those who need a lift and for those who can give a lift.
Arrive at Cricket Club by 09.20 to leave by 09.30.

Eric.



Increasing your mileage? Take care…

Are you one of the many who has resolved to run more often, or further, this January? Then well done you, but take care not to step up too far, too soon, if you want to stay away from injuries!

Amby Burfoot of Runners World explains the ’10-Percent Rule’:

The 10-Percent Rule

This safe, easy-to-follow method will help you increase your mileage in a sound manner. The 10-percent rule (10PR) is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week.

The 10PR gains its importance from the fact that the vast majority of running injuries are overuse injuries. They occur when you run too much or increase your weekly training program too quickly. Say you’ve been running 15 miles a week. For some reason—perhaps you want to prepare for an upcoming race or you just feel that you’re ready—you decide to pick up your training. Instead of running 5 miles three times a week, you manage to fit in five 5-milers. Your training increases from 15 miles a week to 25 miles a week—a 67 percent increase.

The week of the race, your knee starts throbbing. By Saturday, you’re hobbling. You can’t ignore the handwriting on the wall. You’re not going to be able to run the Sunday morning race. You have a knee injury.legs

For runners, the biggest enemy is often their own energy and enthusiasm. You’re feeling great, so you figure that you can handle more training. A friend has challenged you to enter a race. Everyone in your department at work has decided to get in shape for an upcoming charity run. Or maybe you’ve been bitten by the marathon bug.

Events like these are big motivators, so you plunge excitedly into the training. Great—except for one thing. Your body doesn’t share in your enthusiasm. It follows one simple, unchanging principle: gradual adaptation to stress.

The gradual adaptation principle is one of the many examples of the body’s genius. Without it, no one could ever climb Mount Everest, swim the English Channel, or run a marathon. With it there are almost no limits to what you can achieve. But you can’t bend the rules, or the system breaks, and you get an injury or pick up a cold or suddenly become fatigued.

Follow the 10PR, on the other hand, and your body gets stronger and fitter. If you’re running 10 miles a week now, and you want to increase your training, run 11 miles next week. And 12 the week after that. And 13 the week after that. This may look like agonisingly slow progress, but in just 8 to 10 weeks, you could be running 20 miles a week.

Continue on the same path, and you’ll be running 40 miles a week just four months after you started building up from 10. And 40 miles a week, believe me, is a lot of running. It can take you anywhere you want to go.

Once again, the race goes to the tortoise. In running, you will almost always win if you follow the path of slow-but-sure.

Thanks to Caroline Howe for her timely reminder on this one!



Announcing our 2019 development course

Do you want to ‘Take on Ten’?

After the success of our recent Zero-to-Hero courses, this year’s development course will cater for a slightly different group…

Take on 10

‘Take on Ten’ is a new 8-week programme commencing in April 2019 which aims to take those who have recently taken-up running  – such those having completed our ‘Zero-to-Hero’ programme – onto the next level. The programme will also be of interest to existing runners who would like a new challenge or improve their confidence – perhaps moving up from parkrun to something a bit longer.

The intention is to develop stamina and confidence with a view to completing a 10K race at the end of the programme. Our qualified run leaders will be on hand to provide guidance, encouragement and training throughout the process. The planned ‘graduation’ is Sunday 23rd June 2019 at Staveley Stampede 10K.

The programme will be open to existing or new members. In a similar manner to Z2K, the ‘Take on Ten’ group will head out on Tuesday evenings with our run leaders. If you are interested, please indicate so by completing the following brief questionnaire: Take on Ten and we’ll provide more details as soon as they are available!

 



PECO AND NATIONAL CROSS COUNTRY INFORMATION.

Still seeking more Strider entries for both of these events. To Register for Peco Race 3 on January 6th 2019 at West Park go to www.pecoxc.co.uk and follow the link(Adult entry) to Racebest website. The closing date is 4/1/19 at 12 noon.

For the National Cross country to be held at Harewood House 23/2/19 please contact me as soon as possible, I only need from you Date of Birth, England Athletics Registration number and £8.I am at Club on Tuesday8/1/19.
For those persons recently requesting to run the National– your entries are confirmed.

For those already going to Peco Cross Country we will be Car sharing from the Cricket Club,
Arrive by 09.10 to leave at 09.20 for West Park Leeds.

Happy New Year, Eric