Durham City Harriers & AC Forum - Senior Endurance Group

September Endurance 2010 (2 replies)

alan rowell — Wed, 01 Sep 2010 17:05:11 +0100

Welcome to Autumn everyone (Sept 1st is officially Autumn apparently). I hope you are now ready for the mud and fun of the soon to be upon us cross country season.
Fixtures for the 2010 Harrier League can be found in the Cross Country section and I know your new cross country captains, Andy and Geoff, are expecting a good turnout at ALL events, so that we can achieve promotion to Div 1 where we rightly belong.
This month we will soon have to start getting back to running around the streets again in the darkness. as the light is beginning to fade at about 8ish, so enjoy the remaining joys of running whilst being able view the beautiful surroundings.

For your continued enjoyment8-) please find September sessions below.

Remember. We train to race, so fit your training around and to suit your races

Thursday 2nd September
Distance run on following route:-
MC- right to Houghall Woods and up Tonks Bank-right at top through colleges to come out on South Road- left up to C of Nth- cycle track to NX- right and down The Avenue- left at bottom and down Nth Rd to Sliver St- Mkt Place- underpass and along riverbank to club.
IMPORTANT .. If you are racing this week-end make sure you run easily tonight.
However, if not, a few fartlek efforts would not come amiss.

Tuesday 7th September
Andy and Rob's Last Handicap. The series I mean, not their last ever.:S

Thursday 11th September
Hard run tonight, so easy warm up to Duke of Wellington via New Inn, down Lowes Barn Bank to Stone Bridge.
Then pick up pace for good paced run fron Stone Bridge to Langley Moor and then left into Littleburn Indutrial Estate/right before bridge/right at end of road then left going past what was Mackays Carpets/ right at end of road and up to traffic lights at Brandon/right and back Stone Bridge to regroup.Up Lowes Burn Bank to DoW. Easy jog back to MC.
If you can remember your time from/to Stonebridge from the last session see if you can beat it.

Tuesday 15th September
As we were unable to join Brian's group last month we will be running with them tonight.
He knows we will be there so will have an excellent session prepared. It will probably be on the cricket field at MC.

Thursday 17th September
Steady paced run for ONE hour ( hopefully)
MC/New Inn/ Durham School/ North Road to Garden House/cross road to DLI / path behind Aykley Heads to Bek Rd/ left to Salutation/ Whitesmocks/ Neville's X/ Peth / Durham School/ MC.
Set off a group, but form own groups and regroup at NX.

Tuesday 22nd September
How about a track session for a change.
Good warm up.
6 x 1000M @ your 5K pace with 3 minute jog or walk recoveries.
Tough session so a good warm down needed.

Thursday 24th September
How about THE TESCO TROT with the Pennyferry Bridge/ riverside Silver St extension thrown it.
Up for it? Great!X(

Tuesday29th September
And finally to finish off the month a session that you will all thank me for?????????
Jog out to Ravensworth Terrace (at top of Claypath) THEN...................................

4x Ravesworth Tce loop.

We will jog it once so that you can fortify yourselves for it then we will start.
Oh, by the way, this session was Mac's idea really.

That's it for another month. Enjoy!

The Trackyman

tonight session 31/08/2010 (3 replies)

viperman — Wed, 01 Sep 2010 15:51:53 +0100

Great to see a big turnout tonight and so many new faces, may it continue!B)

August Endurance (1 reply)

alan rowell — Tue, 03 Aug 2010 13:26:28 +0100

August Endurance Sessions
It's holiday time.
HOORAY!
Of course, if you have been away you will have continued to train and if you are preparing to holiday then some hard sessions before you go will be just what you need.
Enjoy.

Tuesday 3rd August

Track - Warm up then pyramid session. 200,400,600.800,1000, 800,600,400,200.
Split into groups, then choose the pace your group are going to go.
Try to nominate a different person to lead each rep, or alternate laps on longer ones.
You are in the correct group if you can run each rep and not drop off the group. If it is too easy you need to move up next time
Recovery 200m for 200, 400, 600 and 400 for 800, 1000.
Warm down.

Thursday 5th August

Jog out through Shincliffe, then on Bowburn road turn right onto Croxdale Estate Road, then from here 5 x 2.5 min easy/slow. From Sunderland Bridge up to Cock of Nth( as was) and back down to New Inn and MC.
Start speed efforts when suitably warmed up.
Long route, but more miles are good for you (honestly).

Tuesday 10th August

THE HANDICAP

Thursday 12th August

Hard run tonight, so easy warm up to Duke of Wellington via New Inn.
Then pick up pace for good paced run- DoW/Lowes Barn Bank/left to Langley Moor and then left into Littleburn Indutrial Estate/right before bridge/right at end of road then left going past what was Mackays Carpets/ right at end of road and up to traffic lights at Brandon/right and back to Lowes Burn Bank and DoW. Easy jog back to MC.
As this is a sustained run at good pace make sure you choose your group wisely.

Tuesday 17th August

Track - 2 sets of 5 x400m @ your 5 k pace with 200 jog rec between each and 400 jog rec between each set.
Good warm up and down.

Thursday 19th August

Warm up to St Margaret's Traffic lights, then steady/good pace in pairs/groups.
Crossgate Peth to Nevilles X/ right to Whitesmocks/ Salutation and straight on till just before Bek Rd turn right between houses/ across field to join footpath behind police headquarters/pass DLI museum/ Millburngate and all regroup at underpass.
Jog back to MC.

Tuesday 24rd August

We will be joining Brian's group for tonight session. (We have been invited) Don't worry, there all abilities in his group.

Thursday 26th April

THE HANDICAP

Tuesday 31st August

Your favourite (again)
Good warm up, then10 x Trod hill.
Good warm down.

That it folks.

The Trackyman

How about this for July? (With pictures) (no replies)

alan rowell — Sat, 03 Jul 2010 21:56:37 +0100

July Jaunts!
July is here and time for really hard training, or racing if you feel inclined, to begin. These sessions have been taken and modified from previous years. Sessions for this month will be of a harder intensity such as shorter recoveries on the track and more efforts in long runs.

Remember the motto:- We train to race, we race so we must train.

Off we go then.

Tuesday 6th July
Good warm up with strides for at least 10-20 minutes.
8x 400M @ your 5K pace(no faster than 85 second laps). Recovery 60 seconds or 100M.
As this is a fast pace session it is important to run every 400 at the same good pace and stick to recovery times. You are supposed to be breathing really hard and not fully recovered after each rep.
20 min warm down afterwards. Group to choose route ( see, I am kind).

Thursday 8th July
Good paced run tonight.
Steady warm up pace to Browns Boatyard or Prebends, then..............
Good pace to Penny Ferry, sewerage works, Frankland Farm, The Scroggs, U turn past dog kennels onto dismantled railway, back to Frankland farm and same route in reverse to finish at Millburngate Bridge.
Steady run back to MC.

Tuesday 13th July
Track again. good warm up.
10x 600m in 2 sets of 5 @ your half marathon pace. Recovery 90 seconds or 100m slow walk/jog.
Warm down around MC.

Thursday 15th July
Hard run tonight, so easy warm up to Duke of Wellington via New Inn, down Lowes Barn Bank to Stone Bridge.
Then pick up pace for good paced run fron Stone Bridge to Langley Moor and then left into Littleburn Indutrial Estate/right before bridge/right at end of road then left going past what was Mackays Carpets/ right at end of road and up to traffic lights at Brandon/right and back Stone Bridge to regroup.Up Lowes Burn Bank to DoW. Easy jog back to MC.
As this is a sustained run at good pace make sure you choose your group wisely

Tuesday 20th July
YOU WILL ALL LOVE THIS ONE
Yet another track session but not on the track!
A short hill session to improve form, speed and strength.
Good warm up via Whinney hill, Baths Bridge to arrive at Durham Gardens beside gate at bottom of Trod.
(Opposite what used to be Pineapple Inn. OK, IAN)
10x short hill up Trod, jog back down.
Warm down back to MC via choice of route. ( My kind side showing again)

Thursday 22nd July

THE HANDICAP

Tuesday 27th July
Back to the track tonight.
Very good warm up.
4x 1 mile @10k pace. 400M slow jog recovery.
Steady warm down around Houghall Woods.

Thursday 28th August
New route for us to try out. May be a bit muudy.(:P)
From MC towards Shincliffe/Bowburn. Turn off right towards Croxdale Estate, then 6 x 2min fast/slow to Sunderland Bridge, loop round at bridge then back same route.
Note:- 3 fast efforts out and 3 back.

Hoping everyone enjoys these sessions.>:D<

How about trying this now that we have a group again? (4 replies)

alan rowell — Thu, 03 Jun 2010 10:39:09 +0100

I'm not trying to usurp your position as team leader Mac, just wondering if if perhaps we could use some of the previous year's sessions that are already set as I know you mentioned that you had been looking at your diaries from the past.

BACK TO THE PAST!

For one month only we will be be going back to 1984, when I first joined DCH, and we will be using the sessions that we did then.
These were set by Bill Ramage ( you must have heard Mac, Elwyn and me talking about him). He was my introduction to proper training and I was in awe of him as he was a proper runner. Although the sessions were tough and we called him ( nice things only), everybody ran their little legs off and when we had recovered came back for more.
My, and probably everyone else's aim was to keep up with Bill, not easy I can tell you.
If you ask nicely I will bore you with the story of my first marathon with Bill as my guide and mentor.
Anyway, in those days the club night was Monday, and we did a distance session on that night ( so that we were not running at speed after a long Sunday run) and track on Thursday
We will be staying with track Tuesday - distance Thursday.

Here we go!!!! Sessions are taken from my diary of 1984, from months June and July. The North Run was held in June all those years ago, so we were easing off in June and some sessions were of necessity easy (we are not using those).

Tuesday 1st June 2009 (Thursday 31st May 1984)
2 mile jog warm up as a group.
6 x 600 M with jog 200m recovery.
2 mile jog as warm down.

Thursday 3rd June 2009 ( Monday 4th June 1984)
7 mile run including. one mile warm up and down.
MC along to Brown's Boatyard, Prebends, Penny Ferry, Sewerage Works, Frankland Farm, Sewerage Works, Penny Ferry, Brown's Boats Back to to MC. Good pace in bold.

Tuesday 8th June ( Thursday 7th June1984)
We often used County Hall carparks for our speed sessions in those days, so we will give it a try this time too.
We will need to set off early to get there and back so 6. 55 leave MC.
C H carpark is 5 x hills with one minute rest x 2.
I will explain which hills when we get there.
Jog back.
BLAYDON RACE TOMORROW NIGHT

Thursday 10th June 2009 ( Monday 2nd July 1984)
8 miles with 2 fast hills (rest at top of hills to regroup)
Route is MC, New Inn , Co' Nth, D of W, down Lowes Barn, fast up to Nx lights, right along to Whitesmocks,fast up to Sniperley, right down to County Hall, Mburngate, , back via Green Lane.
N.B. Not exactly as 1984 as we started from Framwellgate Comp in those days, but as near as possible to the route.

Tuesday 15th June 2009 ( Thursday 5th July 1984)

As most of you sloped off to 'do' Blaydon last week you now have a choice of sessions.
A andB (A is last week which you Blaydon lot missed and B is this week's choice. Which one do you fancy?

A We often used County Hall carparks for our speed sessions in those days, so we will give it a try this time too.
We will need to set off early to get there and back so 6. 55 leave MC.
C H carpark is 5 x hills with one minute rest x 2.
I will explain which hills when we get there.
Jog back.

B A strange session this one, but we'll give it a go.
2 mile warm up.
800m and then a 2 minute rest, 600m then 200m jog, 4x400m with 200m jog recovery.
2 mile warm down either round Houghall Woods or twice round field.

Thursday 17th June 2009 ( Monday 9th July 1984)

Good paced run on following route, 50% of it from 1984.
MC, Potter's Bank, Lowes Barn, Stone Bridge roundabout, turn right along B6302 Broom lane leading to Bearpark, just pst Broom farm take right turn along grass track leading to Baxter Wood (through farm) and then to Toll House Rd, left to traffic lights on A167, right to Potters Bank then back to MC.
Long run so early start.[/b]

Tuesday 22nd June 2009 ( Thursday 6th July 1984)
Now I know this sounds tough, but, honestly this is the real session we did.
8 x 400m at 10K pace with 200m recoveries, 5 min rest, THEN 4 x 400 m at same pace.
2 mile warm down if we are capable of it.

Thursday 24th June 2009 ( Monday 19th July 1984)

7/8 miles Fartlek .
MC, riverbank to Baths bridge to Brown Boatyard, along to Prebends Bridge to White Gates, right along to Durham School, Crossgate Peth to NX, down to bottom of Lowes Barn,up LB to Dof W, right along to cycle track, left at Co'Nth,last Fartlek from 2nd set of traffic lights down to New Inn , back to MC and warm down around field

Tuesday 29 th June 2009 ( Thursday 22nd July 1984)
Still surviving?
Good warm up essential.
5 x 800m with 300m jog recovery.
good warm down.

There you are, you have all been 'Ramaged' and will feel all the better for it!!!! :S
I hope you have all enjoyed these 'blasts form the past' and have found the sessions hard.
That's the whole point, to overload the body in training so it knows what it is like when you come to a race.
It's NOT 100% flat out in training though, about 80-90 % is enough. TOO hard and you just wear yourself out and leave your best stuff on the training route when you need it for RACES.
We will be back to normal next month IF MAC SAYS SO!

Rest, eat and sleep well.

The Mackyman

Endurance Sessions (2 replies)

alan rowell — Mon, 23 Nov 2009 18:33:13 +0000

After thinking about things for the last two months, as well as monitoring the number of runners in the group, I have reluctantly decided to stop setting the sessions for the endurance group.

It is 18 months since I took over Simon's job of setting the sessions . At first the response was great and everyone seemed very enthusiastic. However, numbers have gradually fallen off, or are good one week, then poor the next.

I know that to get the best from club nights a largish group is needed that can work off each other and even split into sub groups of similar ability. This month we have had only 3 or 4 athletes at the sessions, which is not enough to justify the time I spend drawing up the monthly training.

I will still be at the club ( injury permitting) and anyone is welcome to join in with my efforts or indeed take over from me and start leading the training.

November Endurance sessions (2 replies)

alan rowell — Sat, 07 Nov 2009 21:13:00 +0000

Sorry about the late publication of the sessions, but I am feeling depressed. Nothing to do with the club, but with all the injuries.
Having managed to go through most of my running career without many, if any, injuries, I seem to be getting them all at once.
As you will have guessed I am not a happy person when injured, but at least my golf is improving as I can manage to walk around the course.
Still, enough of me moaning and down to some serious training . :)
Find below sessions for the next month. I have decided it will be better for us if we join in with Brian's group most Tuesdays as he runs them on the grass and it will be good training for XC.
I hope you all agree, as many seem to be reluctant to run on the track.
.

Thursday 5th November
Steady paced run around Durham.
MC to Whinney Hill/ right down to Baths Bridge, over and halfway up Bede Bank left to underpass/ Mgate Bridge/up Peth to County Hall/
through North End to Whitesmocks/ NX/ D of W/ down Potters and back to MC.

Tuesday 10th November
Warm up on grass, then run with Brian's group.
If you feel like track then it is 4x 1000m with 3 min recovery.
Good easy grassy warmdown.

Thursday 12th November
Another steady paced run but this time up to Co' Nth via New Inn/Nx/ Sniperley/ County Hall/ Mgate Bridge/ underpass/ Whinney Hill.

Tuesday 17th November
With Brian's group again.

Thursday 19th November
Warm up to New Inn, then 6 miles a good pace, warm down from underpass to MC.
Route is from New Inn/ Potters Bank/ Nx/ right and DOWN Avenue/left and UP North Rd/North End/ Whitesmocks/ right to Salutation/ County Hall/ underpass. ( is that 6?)

Tuesday 24th November
With Brian's group
OR
Warm up, then 2x (8x400) @5K pace, with 60 second recs and 3 mins between sets.
A good warm down.

Thursday 26th November
Long run with 3 min fast 3 min slow stretches. We will try to do 6 fast and decide on night, but I would lke a different person to decide each one.
Route is MC/ New Inn/Potters/ Stone Bridge/Littleburn and back out at Meadowfield/ Stonebridge/back to club same route as out.
BUT
It is the first harrier League at Sunderland this week-end and if you are running(and I hope you are) then a steady run tonight.

RACE
Only one worth doing-
SATURDAY 28TH NOVEMBER SUNDERLAND HARRIER LEAGUE at FARRINGDON
See Cross Country page for directions, timings, etc.

Enjoy.

Endurance Sessions October 2009 (2 replies)

alan rowell — Sun, 04 Oct 2009 16:10:21 +0100

October already, doesn't time fly?
Now that the cross country season is upon us I hope everyone has their name on the Harrier League list ( Sent off on 28th Sept) as we need all hands on deck for this season so that we can regain our rigtful place in Division 1.
This month we will be adding some Tempo runs as they have been requested be several group members. Also many of the runs will be around the roads of Durham City, with some new routes, although we will still be doing track work (Hurray I hear you all).
See sessions below for your continued enjoyment.

Thursday 1st October
To the roads and a Fartlek session. Faster bits in bold.
Maiden Castle to New Inn then right down Church St to Half Moon as warm up, left over Elvet Bridge to Market Place down Silver St to North Rd, up N Rd to Methodist Chapel at rbt up Nth Rd to Garden House , cross road then left into North End up to Whitesmocks to bus shelter to NX, cross traffic lights to Duke of Wellington then cycle track to CoNth, left to New Inn and back to school as warm down.

Tuesday 6th October
The Grass tonight and a good warm up needed for all.
2 sets of 3 x 600m @ 10k pace.
Good warm down.

Thursday 8th October
To the roads again and a fast continuous run. This will be about 4 miles @ your half marathon pace, with a 10 minute warm up/down.
Route is as follows. Jog out to New Inn and up South Rd to park and ride.
From here good pace to Co'Nth, cycle track, NX lights, Whitesmocks, Sacriston roundabout, right to pass hospital entrance,pass County Hall rbt under railway bridge, Gala to finish at underpass. All regroup.
Steady run back to MC on own choice of route( We need to check exact distance of fast route.)

Tuesday 13th October
Good warm up around grass.
2 sets of 5 x 400 @ your 10K pace with 90 seconds rec
Good warm down needed of own choice.

Thursday 15th October
An old favourite.
Jog out to North Road beside telephone box.
Starting at box, route is up N Rd to Garden House , then left down Fram Peth going under bridge and then left at traffic lights to finish below viaduct outside Middleton Furnishings.
We will run this THREE times and recovery is 2/3 mins walk back to start.
PLEASE NOTE, THAT AS IT IS A LONG RUN THERE AND BACK WE WILL NEED TO SET OUT AT 6.55 OR WE MAY BE BACK LATE. (AGAIN I HEAR YOU ALL SAY)

Tuesday 20th October
Last track session for this month.
Warm up to be AT LEAST 2 full laps of field and several 100M strides so that we are ready to run fast on the first one.
3 x 1 mile @ your 5 K pace. recovery is a rest for 3 mins This should be run HARD, so that you can enjoy your well earned recovery.
Good warm down run of at least 10 minutes.

Thursday 22nd October
Tonight is The Tesco Trot with a bit more.
Usual route until Claypath, then right at traffic lights, over Penny Ferry Bridge, right along to mini roundabout then back past bridge and under Millburngate, up Silver St, Markrt place, regroup at underpass.
We will be running this route at least once a month over the winter so remember it well.

24/10/09 SHERMAN CUP AT TEMPLE PARK SOUTH SHIELDS

Tuesday 27th October
Not a track session......................but
10 X short hills @your 10K pace North Road from park entrance. Rec is time it takes to run back down.
warm up is out and back.
Enjoy!

Thursday 29th October
It's the roads again folks.
Steady run to finish the month with a fastish 3 miles in the middle.
MC to New Inn, Durham School,down Crossgate Peth to Silver St, Gala and over M/gate bridge, up Fram Peth, Salutation, Sniperley, Whitesmocks, NX , Dof W, Potters Bank, back to MC
Faster bit in red.

Races
, Guy Fawkes 10M (Ripley Castle)( This is a cracker of a race).
Best goody back EVER.

Next month we are in full XC mode. Hurray!

The Tracky/Clartyman

Endurance Sessions For September 2009 (no replies)

alan rowell — Sun, 30 Aug 2009 16:09:32 +0100

Hello again everyone!8-)
Now that the holiday season is over and the dark nights are closing in I think it is time we all got down to some serious training.
AND THAT MEANS THE TRACK::o
Not that I don't think many of you have been training hard, as I have seen some impressive race times, especially from our young and talented lassies.
It's just that the cross country season is fast approaching and we all need to be in good shape for those. Don't we!!!!X(
I'm sure that you will remember that we were relegated last season, so we will need EVERYONE we can possibly muster to run, in order that that we can regain our rightful place in Division 1.
Here we go then..................................................................................

Tuesday 1st September
THE TRACK IS BACK
Warm up around field.Several strides on track.
Pyramid session. 100,200,400.600,800,1000,800,600,400,200,100 To be run at your 10K pace.
Recoveries are half of each rep.
Good warm down.
If running Jelly T take it easy.

Thursday 3th September
To the roads while it is still light enough.
5 efforts of 2 mins fast 2 mins slow on following route.
MC-New Inn-Durham School- North Road-paths behind DLI museum to Bek Road-past Fram School- Salutation- Whiesmocks- Back Western Hill-back to MC via Durham School.
Jelly Ters take it very easy.

Tuesday 8th September
Good warm up.
8 x 600@ your 10K pace with 2 minute recoveries
Good warm down around track/ field.

Thursday 10th September
Hard run tonight, so easy warm up to Duke of Wellington via New Inn, down Lowes Barn Bank to Stone Bridge.
Then pick up pace for good paced run fron Stone Bridge to Langley Moor and then left into Littleburn Indutrial Estate/right before bridge/right at end of road then left going past what was Mackays Carpets/ right at end of road and up to traffic lights at Brandon/right and back Stone Bridge to regroup.Up Lowes Burn Bank to DoW. Easy jog back to MC.
As this is a sustained run at good pace make sure you choose your group wisely.

Tuesday 15th September
Short hills session again.
Jog to North Road.
10 x North Road with jog down recovery.
Remember that for this session we start at vehicle entrance one third of way up hillfrom toilets and finish at garden House.
The purpose of this session is to run hard , but short, and do NOT stop at top but jog back down to recover.
If you need to stop at top you are running too hard.
Jog back to MC.

Thursday 17th September
Tonight is The Tesco Trot.
Warm up to Baths Bridge then up Bede bank and Gilesgate, along Sherburn Road, left at traffic lights, pass Tesco, left at lights, zoom along to Gilesgate, over footbridge, down Claypath, right opposite old Post Office, over Penny Ferry bridge, left along to M/gate, up Silver Street, through Market Place to regroup at underpass.
Enjoy.

Tuesday 22nd September
How about a track session for a change.
Good warm up.
5 x 1000M @ your 5K pace with 3 minute jog or walk recoveries.
Tough session so a good warm down needed.

Thursday 24th September
Steady run with fast bits in bold.
MC to New Inn/Potters Bank roundabout/ bottom of bank to colleges turn in/ along to South Road/right up to traffic lights/lights to crematorium/Cocko' Nth/cycle track/Neville's X/cross road then from disused garage on right to Redhills Road/down Redhills/up North Road to Garden House/ back to MC via M/gate/ Whinney Hill.

Tuesday29th September

The Track tonight and a good warm up needed for all.
1x 400m steady, 4 x 1000m @your 5K pace Recovery 3 min, 1x400m steady
Warm down arond field (twice)

That's it for another month. Enjoy!
It's good to be back

The Trackyman

Endurance Sessions for June (4 replies)

alan rowell — Thu, 28 May 2009 22:06:21 +0100

BACK TO THE PAST!

For one month only we will be be going back to 1984, when I first joined DCH, and we will be using the sessions that we did then.
These were set by Bill Ramage ( you must have heard Mac, Elwyn and me talking about him). He was my introduction to proper training and I was in awe of him as he was a proper runner. Although the sessions were tough and we called him ( nice things only;)), everybody ran their little legs off and when we had recovered came back for more.
My, and probably everyone else's aim was to keep up with Bill, not easy I can tell you.
If you ask nicely I will bore you with the story of my first marathon with Bill as my guide and mentor.
Anyway, in those days the club night was Monday, and we did a distance session on that night ( so that we were not running at speed after a long Sunday run) and track on Thursday
We will be staying with track Tuesday - distance Thursday.(tu)

Here we go!!!! Sessions are taken from my diary of 1984, from months June and July. The North Run was held in June all those years ago, so we were easing off in June and some sessions were of necessity easy (we are not using those);).

Tuesday 2nd June 2009 (Thursday 31st May 1984)
2 mile jog warm up as a group.
6 x 600 M with jog 200m recovery.
2 mile jog as warm down.

Thursday 4th June 2009 ( Monday 4th June 1984)
7 mile run including. one mile warm up and down.
MC along to Brown's Boatyard, Prebends, Penny Ferry, Sewerage Works, Frankland Farm, Sewerage Works, Penny Ferry, Brown's Boats Back to to MC. Good pace in bold.

Races
6th June Harewood 10K, Kirkby Malzeard 10K(part of Black Sheep series)

Tuesday 9th June ( Thursday 7th June1984)
We often used County Hall carparks for our speed sessions in those days, so we will give it a try this time too.
We will need to set off early to get there and back so 6. 55 leave MC.
C H carpark is 5 x hills with one minute rest x 2.
I will explain which hills when we get there.
Jog back.
BLAYDON RACE TONIGHT

Thursday 11th June 2009 ( Monday 2nd July 1984)
8 miles with 2 fast hills (rest at top of hills to regroup)
Route is MC, New Inn , Co' Nth, D of W, down Lowes Barn, fast up to Nx lights, right along to Whitesmocks,fast up to Sniperley, right down to County Hall, Mburngate, , back via Green Lane.
N.B. Not exactly as 1984 as we started from Framwellgate Comp in those days, but as near as possible to the route.

Races
Sunday 14th. Grassmere Gallop, Castle Howard 10K, Humber Bridge Half.
Wed 17th Penshaw Hill Race

Break for sleep. (Well that was a long sleep:o)

Tuesday 16th June 2009 ( Thursday 5th July 1984)

As most of you sloped off to 'do' Blaydon last week you now have a choice of sessions.
A andB (A is last week which you Blaydon lot missed and B is this week's choice. Which one do you fancy?

AWe often used County Hall carparks for our speed sessions in those days, so we will give it a try this time too.
We will need to set off early to get there and back so 6. 55 leave MC.
C H carpark is 5 x hills with one minute rest x 2.
I will explain which hills when we get there.
Jog back.

BA strange session this one, but we'll give it a go.
2 mile warm up.
800m and then a 4 minute rest, 600m then 200m jog, 4x400m with 200m jog recovery.
2 mile warm down either round Houghall Woods or twice round field.

Thursday 18th June 2009 ( Monday 9th July 1984)
Good paced run on following route, 50% of it from 1984.
MC, Potter's Bank, Lowes Barn, Stone Bridge, turn right at Boyne pub,Alum Waters, New Brancepeth,right and back along Deerness Valley walk to Stone Bridge then back to MC.
Long run so early start.[/b]

Races
Sun 21st Newton Aycliffe 10K, Leeds 10K.
Wed 24th Race the tram at Beamish

Tuesday 23rd June 2009 ( Thursday 6th July 1984)
Now I know this sounds tough, but, honestly this is the real session we did.
8 x 400m at 10K pace with 200m recoveries, 5 min rest, THEN 4 x 400 m at same pace.
2 mile warm if if we are capable of it.

Thursday 25th June 2009 ( Monday 19th July 1984)

7/8 miles Fartlek .
MC, riverbank to Baths bridge to Brown Boatyard, along to Prebends Bridge to White Gates, right along to Durham School, Crossgate Peth to NX, down to bottom of Lowes Barn,up LB to Dof W, right along to cycle track, left at Co'Nth,last Fartlek from 2nd set of traffic lights down to New Inn , back to MC and warm down around field.

Races
28th Rainton 10KPart of Black Sheep Series)
1st July Tynedale 10K (Pie and Peas)

Tuesday 30 th June 2009 ( Thursday 22nd July 1984)
Still surviving?
Good warm up essential.
5 x 800m with 300m jog recovery.
good warm down.

There you are, you have all been 'Ramaged' and will fell all the better for it!!!!8-)
I hope you have all enjoyed these 'blasts form the past' and have found the sessions hard.
That's the whole point, to overload the body in training so it knows what it is like when you come to a race.
It's NOT 100% flat out in training though, about 80-90 % is enough. TOO hard and you just wear yourself out and leave your best stuff on the training route when you need it for RACES.
We will be back to normal next month.

Rest, eat and sleep well.

The Trackyman

Endurance Sessions For May (no replies)

alan rowell — Sat, 02 May 2009 12:23:08 +0100

^{Endurance Sessions For May 2009}
May already, well I never.
Sadly (for me) I am still injured (back is taking for ever to recover), so I will not be at the club until I feel sufficiently recovered to train with the group. However, I am sure that there are enough experienced runners to be able to organise the sessions so that all get full benefit.
I will have spies out, so no slacking.:)

Tuesday 5nd May
Usual 10 minute warm up over footbridge going towards Durham Gardens, then up Trod to Sherburn traffic lights.
Good paced run from here, turning RIGHT, over A1 then down hill, up hill to Sherburn Village crossroads. Turn RIGHT towards Grand View houses reaching crossroads at A181(roadworks).Turn RIGHT and continue down this road until arriving at Rose Tree Inn trafficl ights. Regroup Here.
Easy warmdown run back to club from here as decided by group.
This is route we did last year, but help each other with directions.

Thursday 7th May
Good warm up with strides.(at least a mile)
2 sets of 1X400, 1X600,1x400,1x600 @ your 10K pace with 200 and 300 recovery after each. 400 rec between sets.
Good warmdown around grass.(at least twice round field)
With warm up and down plus session we should get 6 mile in total.

Races
10th Knaresborough 10K, Leeds Half Marathon, Ripon 10M

Tuesday 11th May
Warm up on grass.
Medium speed session of 4 x 1 mile on track @ your 10k pace. Recovery 3 mins
Warm down on grass.

Thursday 14th May

Fartlek session around Durham. 6-8 variable speed intervals run at own pace to be decided on the night.
Route is MC to Baths Bridge via rowing club and riverside, along riverside to Prebends, over P and along riverside to Crook Hall, past seweage works and along to Frankland Farm,up to and over railway footbridge, ( we got lost here last year, that's unusual:)-D) turn sharp left and up grassy hill and into woods, down steps then Right to reach footpath behind Aykley heads, LEFT following path to DLI, down to M/gate and back to MC by river.
We regroup after each speed session .

Races
17th Hamsterley Forest 12K

Tuesday 19th May
Track session.
2 sets of 5x400@ your 5K pace. 200 rec between reps and 400 between sets.
Make sure your have a good warm up with strides and warm down on grass

Thursday 21st May
Easy warm up from club to top of Shincliffe village and along to garage.
Pick up pace turning left and along to left turn onto track and past farm, over A1 and on to Whitwell Grange. Left at road and regroup at Rose Tree.
This is same route as at beginning of April, but in reverse, so you may be able to compare your times.
Warm down around Houghall woods or ........... group choice

Races
24th Druridge Bay 10K, Melmerby 10K, Raby Castle 10K,

Tuesday 26th May
Pyramid session. Time to run like an Egyptian.
200, 400, 600, 800, 1000, 800,600, 400,200. Rec 100, 200, 300, 400, 400, 400 300, 200, 100.
Good warm up with strides, and easy warm down on grass around MC

Thursday 28nd May
Hill session - not everyone's favourite, including me, but it is a good strength session.
Warm up to St Margaret's traffic lights, UP PETH TO NEVILLE'S X, down the Avenue, turn left heading to BACK WESTERN HILL, right down Western Hill, left onto NORTH ROAD TO GARDEN HOUSE, into County Hall, CARPARK TO TOP OF HILL, back down to M/gate bridge, GALA UP CLAYPATH TO RAVENSWORTH TCE. steady jog over footbridge and back to club via agreed route.
Hopefully everyone will remember to regroup after each hill. Good luck!

Races
30th Allendale 8,

Entry forms for all the above races can be found on website:- www.barrycornelius.com/running/races/next.htm

The Trackyman.

Endurance sessions for April 2009 (no replies)

alan rowell — Tue, 31 Mar 2009 11:46:09 +0100

ENDURANCE SESSIONS FOR APRIL 2009
Happy Anniversary.
It is one year since I started setting the training , so thought we would revisit the April 2008 sessions.
There will be a few changes as you may remember that some of the first 'events' were somewhat long or muddy or both>:D<.

Thursday 2rd April

Jog out to Sherburn Hospital road junction(warm up), turn right to Whitwell Grange, then 20 minutes at good pace from house to farm, over motorway brige to Bowburn. Tun right at road, then right again at garage towards Shincliffe.
After pace run steady/jog back to Maiden Castle via Houghall Woods .

Races
Sun 5th Hartlepool 5 M, Sandancer 10K ( South Shields)

Tuesday 7th April

Track - Warm up then pyramid session. 200,400,600.800,1000, 800,600,400,200.
Split into groups, then choose the pace your group are going to go.
Try to nominate a different person to lead each rep, or alternate laps on longer ones.
You are in the correct group if you can run each rep and not drop off the group. If it is too easy you need to move up next time
Recovery 200m for 200, 400, 600 and 400 for 800, 1000.
Warm down.

Thursday 9th April

Jog out through Shincliffe, then on Bowburn road turn right onto Croxdale Estate Road, then from here 5 x 2.5 min easy/slow. From Sunderland Bridge up to Cock of Nth( as was) and back down to New Inn and MC.
Start speed efforts when suitably warmed up.
This is new route for this kind of session, so we will need to check timings.

Races
Friday 10th Mermaid 10K, Elswick Good Friday Races

Tuesday 14th April

Track - 6x 600m@ your 10k pace with 2 min recovery or300m
This can be done on grass if you wish.
Don't forget good warm up and down.

Thursday 16th April

Hard run tonight, so easy warm up to Duke of Wellington via New Inn.
Then pick up pace for good paced run- DoW/Lowes Barn Bank/left to Langley Moor and then left into Littleburn Indutrial Estate/right before bridge/right at end of road then left going past what was Mackays Carpets/ right at end of road and up to traffic lights at Brandon/right and back to Lowes Burn Bank and DoW. Easy jog back to MC.
As this is a sustained run at good pace make sure you choose your group wisely.;)

Races
19th Redcar half marathon

Tuesday 21nd April

Track - 2 sets of 4x400m @ your 5 k pace with 200 jog rec between each and 400 jog rec between each set.
Good warm up and down.

Thursday 23th April

Warm up to St Margaret's Traffic lights, then steady/good pace in pairs/groups.
Crossgate Peth to Nevilles X/ right to Whitesmocks/ Salutation and straight on till just before Bek Rd turn right between houses/ across field to join footpath behind police headquarters/pass DLI museum/ Millburngate and all regroup at underpass.
Jog back to MC.

SUNDAY 26TH LONDON MARATHON

Tuesday 28th April

Short hills session for a change.
Jog to North Road.
10 x North Road with jog down recovery.
However, for this session we start at vehicle entrance one third of way up hillfrom toilets and finish at garden House.
The purpose of this session is to run hard , but short, and do NOT stop at top but jog back down to recover.
If you need to stop at top you are running too hard.
Jog back to MC
Don't forget your warm up /down.

Thursday 30th April
Long steady run to be decided on night.
Suggest out to Meadowfield and back, via Potters, Stone Bridge, Littleburn, Brandon, back;)

The Trackyman

Endurance Sessions For March. (no replies)

alan rowell — Thu, 26 Feb 2009 10:04:53 +0000

Just time to type in a few sessions as I recover form yet another run.
It is so long since I trained for a Marathon that I had forgotten how tiring it is. I seem to be either running or recovering from a run so my golf has had to take a back seat for a while.
March, time for the weather to get better and for runners to think about Spring races, even if it is getting harder to find them these days. ( See Geoff Watson about the cancellation of races because of health and safety).
This month we will be going back to a weekly track session(I know some of you don't like them, but they are a certain step to faster times, honestly) and a longer run on the other club night.
Enjoy.

Tuesday 3rd March
Warm up, then 1x2 miles, then 3x1miles, both with 4 min recoveries. (this session for marathon runners)
For mere mortals a pyramid of 200,400. 600. 800. 1000,800.600.400.200 @ 10K pace with recovery half of each distance.
Good warm down.

Thursday 5th March
Warm up (10 mins), then 4 miles @ tempo pace (tempo run is just under race pace), then 10 min warm down.
Route is MC to Durham School(warm up), then at tempo under viaduct/ North Road/ left into North End/right then left to come out at Whitesmocks/Nx/ Co Nth/ Crem/ Stop at first set of traffic lights. Jog back to MC.

RACES
Sat 7th Edinburgh 5 mile Sun 8th Penrith 10 M

Tuesday 10th March
Warm up, then 8 x 800 for marathoners, 6 x 800 for non marathoners all @ your 10K pace with 90 sec recoveries.
Followed by at least a 15 min warm down on grass.

Thursday 12th March
Warm up to Baths Bridge, then 5 miles at STEADY pace with 6 x 200 strides.
Route is TESCO TROT(long). Strides to be decided on night.

RACES
Sat 14th Prudhoe Harrier league , Dentdale Run(14).

PRUDHOE HARRIER LEAGUE SATURDAY 14TH MARCH
AS WE ARE IN GREAT DANGER OF RELEGATION TO DIVISION 2, I ASK, NAY PLEAD, WITH ALL HARRIERS TO SUPPORT THIS AND THE FINAL EVENT AT SOUTH SHIELDS, OR OUR STATUS AS ONE OF THE TOP NORTH EASTERN CROSS COUNTRY CLUBS COULD BE IN PERIL.

Tuesday 17th March
Warm up, then 6 miles at steady pace. This is for marathoners or Dent runners.
The rest it is a hill session of 4 x South Potter loop. warm up for it by running down Winney Hill, left at Half Moon and up to New in for start. Warm down own choice.

Thursday 19th March
Track session. Warm up, then 1 set of 5x 400, then 1 set of 5x600 with 200 and 300 recovery. Good warm down.

RACES
Sun 22nd South Leeds Stadium 5 Mile (Only one I can find)

Tuesday 24th March
1 mile jog, then 5 miles(or 45 mins) fartlek, 1 mile jog.
Route is to New Inn up South Rd to traffic lights(jog) - Co Nth/ Dof W/NX/Whitesmocks/ Salutation/ County Hall/ underpass - Jog back to MC.

Thursday 26th March
Warm up then 4 X 1 mile @10K pace on track or grass with 4 min recoveries. Warm down.

RACES
Sun 29th Arkengarthdale 10K, Bradford 10K, Middlesbrough Tees Pride 10K

Tuesday 31st March
Track session again. Pyramid as at beginning of month (March 3rd)

Any suggestions for changes/ improvements, etc gladly accepted. If you think things should be changed/ different PLEASE let me know.:D

Endurance Sessions For February (no replies)

alan rowell — Mon, 02 Feb 2009 18:21:16 +0000

Well it is winter after all, and I remember when I was a lad the snow was.......................................;) OK, you don't want to hear about my reminiscenses, you really want to know about how I have been ill with 'man-flu'. You don't....... well I never.
Seriously, the sessions are a bit late as I have been under the weather(no pun intended), but am now on the mend. I think the plunge into marathon training was a bit of a shock to the system.
Down to the serious stuff. We will give the track a miss for the first week and try the roads or perhaps the grass with Bryan, we'll see how the weather goes.
The rest of the month we will try TWO track sessions and then other nights off around Durham.
Enjoy, everybody.

Tuesday 3rd February
Good warm up.
Fartlek session on Tesco Trot (long) route (6 efforts). This is all weather permitting, so if paths are bad we will try the grass with Brian.
Warm down jog back from underpass.

Thursday 5th February
Steady paced run around Durham.
MC to Whinney Hill/ right down to Baths Bridge, over and halfway up Bede Bank left to underpass/ Mgate Bridge/up Peth to County Hall/
through North End to Whitesmocks/ NX/ D of W/ down Potters and back to MC.
Marathon runners (that's me) along to Co'Nth and back to MC.

RACES
Feb 8th Ripon 10 k

Tuesday 10th February
Warm up, then 6x1000m @10K pace with 2 min recoveries, then warm down.:o

Thursday 12th February
Another steady paced run but this time up to Co' Nth via New Inn/Nx/ Sniperley/ County Hall/ Mgate Bridge/ underpass/ Whinney Hill.

RACE
Only one that is worth the effort.
HARRIER LEAGUE 3 WREKENTON- ALL WELCOME

Tuesday 17th February
Fartlek session on Holly and Ivy hills (see December)
Back Western/Nth Rd to Garden House/Whitesmocks to bus stop/ Lowes Barn/ Cycle Track/Co' Nth to Crem.

Thursday 19th
Warm up to New Inn, then 6 miles a good pace, warm down from underpass to MC.
Route is from New Inn/ Potter Bank/ Nx/ right and DOWN Avenue/left and UP North Rd/North End/ Whitesmocks/ right to Salutation/ County Hall/ underpass. ( is that 6?)

Races
22nd Huddersfield 10K

Tuesday 24th February
Warm up, then 2x (8x400) @5K pace, with 60 second recs and 3 mins between sets.
A good warm down.

Thursday 26th February
Long run with 3 min fast 3 min slow stretches. We will try to do 6 fast and decide on night, but I would lke a different person to decide each one.
Route is MC/ New Inn/Potters/ Stone Bridge/Littleburn and back out at Meadowfield/ Stonebridge/back to club same route as out.
Marathoners may wish to go back via Co'Nth.

RACES
Sat 28th HARRIER LEAGUE 4 CRAMLINGTON - ALL WELCOME>:D<
There is also the Haweswater half on Sun 1st, but you don't want to do that do you?

Endurance Sessions For January 2009 (no replies)

alan rowell — Sat, 03 Jan 2009 15:02:22 +0000

WELCOME TO 2009

Club reopens on Tuesday 6th 2009.
I hope you all had a very festive break and are now ready to get back into full training ( not that you ever were out of full training, of course8-)).
For this month we will open with a good paced run to test out our fitness ( or lack of) levels and then take it from there.
We will try to do sessions on the track, weather permitting, and perhaps some on the grass with Bryan's group, if needed. Most, however, will be on the roads as usual.
REMINDER - SUNDERLAND HARRIER LEAGUE XC SATURDAY 10th JANUARY (Farringdon)
See directions on club forum.
Here we go - enjoy.

Tuesday 6th January
Warm up.
Good paced run. MC/ New Inn/ Durham School/ North Road to Garden House/ North End to Whitesmocks/ NX / Duke of W/ Cock o Nth/ Back to club via New Inn.
Run hard for highlighted and regroup at Co'N.
Keep a note of your time as we will run this route again at beginning of February. You should be faster!!!!!

Thursday 8th January
We will all be running the Harrier League, won't we!!!!!, so..................................
Easy run around Durham and I would like one of the group to lead, so step forward.
Not running XC, then it's the track and 2 sets of 5 x 400 with 200 rec and 400 between sets.

Races
Only one worth doing and that is............................
SUNDERLAND HARRIER LEAGUE-be there>:D<

Tuesday 13th January
Warm up.
TESCO TROT (short)
Regroup @ underpass.
I have thought of a different extension to this run, so let me know what you all think.
Instead of going all the way down Claypath turn off at old Post Office and down to Penny Ferry Bridge, right down ramp, along to mini roundabout, go round it, then back past Radisson along to M/gate, under M/gate to bottom of North Rd(opposite Burgerking), over bridge and up Silver St, Market Square to underpass.
This should add about a mile onto route and miss out the dodgy road crossing near to |Bannatynes. What do you all think?

Thursday 15th January
Warm up to CYCLE TRACK, then..........
6 x cycle track with 2 min recovery.
Back to club route to be decided on night.

Races
Cathedral Relays( hosted by our club)

MARATHON TRAINING STARTS
Apologies if training seems to be very marathon orientated, please say if you think it's too specific.

Tuesday 20 th Jannuary
Really good warm up.
4 x 1 mile on track, timed, with 3 minute recoveries
Good warm down.

Thursday 22 nd January
Change, as TWO interval sessions in a week is not a good idea. Sorry!
Warm up to top of Potters Bank, then...........
Steady pace down Lowes Barn, Stone Bridge, Langley Park to Brandon traffic lights, past Browney school then left into industrial estate passing old Mackays carpets, left back onto main road opposite Meadowfield Sports and right back to Stone Bridge (regroup)
Back to club same route as out.

Races
Sunday 25th Huddersfield 10K

Tuesday 27th January
Warm up.
6 x 800m @ 10k pace or better on track.2 min recoveries.
Warm down.

Thursday 29th January
Jog out to North Road.
10 x Short hills with jog down recovery.
Jog back to club.

Races
1st Feb Dewsbury 10K

There seems to be a shortage of races this month , so good luck if you find one/any.

Endurance sessions for DECEMBER 2008 (10 replies)

alan rowell — Mon, 22 Dec 2008 10:11:38 +0000

Endurance Sessions for DECEMBER

MERRY CHRISTMAS EVERYONE

Another year nearly over and hopefully plenty of PBs behind us and more to come next year.
Training this month wil be very weather dependant, as icy paths and track can make it very hazardous when running hard............... but we will do our best.
This month there will still be the ONE track session, other runs which will be repetitions of the named runs plus a few unusual/ ones so we don't get bored.:)
I have also found a running calculator which not only lets you input your time for various distances, but gives you the timings for various workouts based on your current fitness level.
Try it at:- www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Good luck.

Tuesday 2nd December
I'm feeling stiff from Thirsk 10, so.............................
Steady run around Durham . FESTIVE 4/5 FARTLEK
Route is MC, New Inn, right down Church St, left at Half Moon, over Elvet Bridge, Saddler St to M Place, right out of MP over bridge then right down to underpass, left from underpass up to footbridge, over bridge and down Claypath to old Post Office,right to Penny Ferry, left to roundabout, then double back along to to M/gate Bridge, up North Road passing bus station, N Road to Garden House, North End to Whitesmocks,Whitesmocks to bus stop Nx and back to MC via Potters Bank.
Regroup after every Fartlek. (underlined are faster stretches)

Thursday 4th December
THE TESCO JINGLE BELLS TROT (short)
Good warm up and down.

Races ( these are the times we test our training)
Saturday 6th Norman Woodcock 5M.
Sunday Blyth Sands 5M, Ulverston Christmas Pudding 10K

Tuesday 9th December
THE TINGLE TOES track session to enjoy.
Good warm up with 5x strides.
5 x 1000M with 400 m jog recovery.
Warm down.

Thursday 11th December
Jog out to North Road.
4 x GLITTERING GARDEN HOUSE LOOP 3 min recovery.
Time to blow out the cobwebs.

Races
Sat Dec 13th N E CROSS COUNTRY CHAMPS (must be pre entered)
Great Langdale Christmas Pudding 10K (also held on Sun 14th)
Sun Dec 14th Seahouses 'Chin Up Santa Run' 10K

Tuesday 16th December
CHRISTMAS CRACKER CYCLE TRACK
Jog out to cycle track via Potters Bank.
6 x CCCT with 2 min recovery
Back via Crem, New Inn.

Thursday 18th December
HOLLY AND IVY HILLS
MC via New Inn, Durham School to Back Western Hill, right down front Western Hill, left up North Road to Garden House,North End to Whitesmocks to bus stop, NX and down to Lowes Barn Bank right at Duke of Wellington to Co Nth to Crem, New Inn to MC.
Hills underlined.

Races
Sun 21st Loftus Poultry Run, Saltwell 10K.

AS FAR AS I CAN TELL MAIDEN CASTLE WILL BE CLOSED OVER CHRISTMAS AND NEW YEAR, SO THURSDAY 18TH DECEMBER WILL BE THE LAST CLUB SESSION OF 2008. THE NEXT CLUB SESSION WILL BE ON TUESDAY 6TH JANUARY 2009.
For the last umpteen years several members have met at M/gate bridge for informal training sessions on Tuesdays and Thursdays over Christmas/ New Year period. ANYONE UP FOR IT THIS YEAR?

BOXING DAY RUN????????
(:DUsually 10a.m. Salutation for a very steady 1 to 1.5 hour run and chat.>:D<

Endurance Sessions For October 2008 (1 reply)

alan rowell — Wed, 01 Oct 2008 14:07:59 +0100

October already, doesn't time fly?
Now that the cross country season is upon us I hope you have all put your name on the Harrier League list (on club noticeboard) as we need all hands on deck for this season.
This month we will be adding some Tempo runs as they have been requested be several group members. Also many of the runs will be around the roads of Durham City, with some new routes, although we will still be doing track work (Hurray I hear you all).
See sessions and pictures below for your continued enjoyment.>:D<

Thursday 2nd October
To the roads and a Fartlek session for all those not running GNR.
Maiden Castle to New Inn then right down Church St to Half Moon as warm up, left over Elvet Bridge to Market Place down Silver St to North Rd, up N Rd to Methodist Chapel at rbt up Nth Rd to Garden House( note that this bit is SLOW) , cross road then left into North End up to Whitesmocks , at top of road turn left on A187 to Redhills Rd to NX, cross traffic lights to Duke of Wellington then cycle track to CoNth, left to New Inn and back to school as warm down.

GNRers a very easy run on same route, do you think?

Races
Sunday 5th A small jog from Newcastle to South Shields sounds like a good idea.
Also on same day - Boroughbridge 10M, Harewood House 10M (Runs past Eccup Reservoir and finishes in the grounds of the house.Highly recommended as you get a bottle of beer at the end. I had 2 last year. Mine and one from a lass called Wendy who gave me hers.)
Whalton (Morpeth) 5M

Tuesday 7th October
The Track tonight and a good warm up needed for all.
1x 400m steady, 5 x 1000m @your 5K pace Recovery 3 min, 1x400m steady
This is nearly a repeat from 23rd of last month, but is what we need if our aim is to break 40 for 10k.
Good warm down.

Thursday 9th October
To the roads again and a fast continuous run. This will be about 4 miles @ your half marathon pace, with a 10 minute warm up/down.
Route is as follows. Jog out to New Inn and up South Rd to park and ride.
From here good pace to Co'Nth, cycle track, NX lights, Whitesmocks, Sacriston roundabout,, right to pass hospital entrance,at County Hall rbt down North Road ,up Silver St, opposite Gala turn right to finish at underpass. All regroup.
Steady run back to MC on own choice of route( We need to check exact distance of fast route.)

Races
Sun 12th Scarbrorough 10M, Castle Howard 10K, Wetherby 10K.

Tuesday 14th October
Good warm up around grass.
12 x 400 @ your 10K pace with 90 seconds rec
Good warm down needed of own choice.

Thursday 16th October
The return of an old favourite (Alan, Mac and Elwyn were mere bairns when last it was attempted)
Jog out to North Road beside telephone box.
Starting at box, route is up N Rd to Garden House , then left down Fram Peth going under bridge and then left at traffic lights to finish below viaduct outside Middleton Furnishings.
We will run this ^THREE times and recovery is 2/3 mins walk back to start.
PLEASE NOTE, THAT AS IT IS A LONG RUN THERE AND BACK WE WILL NEED TO SET OUT AT 6.55 OR WE MAY BE BACK LATE. (AGAIN I HEAR YOU ALL SAY8-))

Races
Sun 19th Richmond 10K, Great Cumbrian Half, Stanley Hellhole 10k, Jedburgh Half Marathon.
Pause for tea.......

Tea finished.......................so
Tuesday 21st October
Last track session for this month.
Warm up to be AT LEAST 2 full laps of field and several 100M strides so that we are ready to run fast on the first one.
3 x 1 mile @ your 5 K pace. recovery is a rest for 3 mins This should be run HARD, so that you can enjoy your well earned recovery.
Good warm down run of at least 10 minutes.

Thursday 23rd October
Tonight is The Tesco Trot with a bit more.
Warm up to Baths Bridge then [b]Up Bede bank and Gilesgate, along Sherburn Road, left at traffic lights crossing road to turnright down Rennys Lane.[Route from here is tricky, so I will lead for this time only, then the speed merchants will know where to go next time ( Hear that Ian?) Along R Lane , underpass then first left before metal barrier, straight on across road and up path, left at top , follow path to bring out opposite Sportsman Arms pub, left over motorway bridge, pass Bannatynes/B&Q,BP garage to rejoin original Trot route, zoom along to Gilesgate, over footbridge, down Claypath to regroup at underpass.
We will be running this route at least once a month over the winter so remember it well.;)

Races
Sherman Cup at Temple Park South Shields
Sun 26th Pickering 10K

Tuesday 28th October
Not a track session......................but
10 X short hills @your 10K pace North Road from park entrance. Rec is time it takes to run back down.
warm up is out and back.
Enjoy!

Thursday 30th October
It's the roads again folks.
Steady run to finish the month with a fastish 3 miles in the middle.
MC to New Inn, Durham School,down Crossgate Peth to Silver St, Gala and over M/gate bridge, up Fram Peth, Salutation, Sniperley, Whitesmocks, NX , Dof W, Potters Bank, back to MC
Faster bit in red.

Races
Sun Nov2nd Gibside Fruit Bowl, Keswick 10M, Guy Fawkes 10M (Ripley Castle)( This is a cracker of a race:S).

Next month we are in XC mode. Hurray!

More tea now!!!!

The Tracky/Clartyman

Endurance Sessions for September 2008 (5 replies)

alan rowell — Wed, 03 Sep 2008 20:20:18 +0100

Welcome to Autumn everyone (Sept 1st is officially Autumn apparently). I hope you enjoyed the fleeting summer and are now ready for the mud and fun of the soon to be upon us cross country season. Fixtures for the Harrier League should be out in a couple of weeks.
This month we will soon have to start getting back to running around the streets again as the light is beginning to fade at around 8 ( no more 1 hour 20 min runs around Croxdale now;)). Hurrah I hear the mud spattered group shout!!!!!
For your continued enjoyment please find September sessions below.

Remember. We train to race, so fit your training around and to suit your races8-)

Tuesday 2nd September
Warm up around track or field.
Pyramid session. 100,200,400.600,800,1000,800,600,400,200,100 To be run at your 10K pace.
Recoveries are half of each rep.
Good warm down.

Thursday 4th September

Andy's Last Handicap. The run I mean, not him.B)

Races
Wed Sept 3rd Watergate 5K
Sun Sept 7th Alnwick 10K, Sunderland 10K

Tuesday 9th September
Good warm up.
10 x 600@ your 10K pace with 2 minute recoveries
Good warm down around track/ field.
If you are running Jelly T then brisk 4 miles only.

Thursday 11th September
Hard run tonight, so easy warm up to Duke of Wellington via New Inn, down Lowes Barn Bank to Stone Bridge.
Then pick up pace for good paced run fron Stone Bridge to Langley Moor and then left into Littleburn Indutrial Estate/right before bridge/right at end of road then left going past what was Mackays Carpets/ right at end of road and up to traffic lights at Brandon/right and back Stone Bridge to regroup.Up Lowes Burn Bank to DoW. Easy jog back to MC.
As this is a sustained run at good pace make sure you choose your group wisely.
Jelly Ters 5M EASY

Races
Sat 13th Guisborough 6M
Sun 14th
Billingham 10k ,
Catterick 10m ( for those who wish to really test themselves)
Great Langdale Half Marathon ( nice easy run;))
Harewood House 10k ( I ran this last yearand it is v scenic.)
Wetherby 10K
HEXHAM JELLY T 10M

Tuesday 16th September
Short hills session again.
Jog to North Road.
10 x North Road with jog down recovery.
However, for this session we start at vehicle entrance one third of way up hillfrom toilets and finish at garden House.
The purpose of this session is to run hard , but short, and do NOT stop at top but jog back down to recover.
If you need to stop at top you are running too hard.
Jog back to MC.

Thursday 18th September
Steady paced run for ONE hour ( hopefully)
MC/New Inn/ Durham School/ North Road to Garden House/cross road to DLI / path behind Aykley Heads to Bek Rd/ left to Salutation/ Whitesmocks/ Neville's X/ Peth / Durham School/ MC.
Set off a group, but form own groups and regroup at NX.

Races
Sun 21st Dumfries Half Marathon
Malton 10M
Middlesbrough 10k

Tuesday 23rd September
How about a track session for a change.
Good warm up.
6 x 1000M @ your 5K pace with 3 minute jog or walk recoveries.
Tough session so a good warm down needed.

Thursday 25th September
Steady run with fast bits in bold.::o
MC to New Inn/Potters Bank roundabout/ bottom of bank to colleges turn in/ along to South Road/right up to traffic lights/lights to crematorium/Cocko' Nth/cycle track/Neville's X/cross road then from disused garage on right to Redhills Road/down Redhills/up North Road to Garden House/ back to MC via M/gate/ Whinney Hill.

Races
Sun 28th Harrogate 10k, Norham 10k, Sutton 7.

Tuesday30th September
And finally to finish off the month a session that you will all thank me for as it may be our last chance to do it this year.
Yet another track session but not on the track!
A short hill session to improve form, speed and strength.
Good warm up via Whinney hill, Baths Bridge to arrive at Durham Gardens beside gate at bottom of Trod.
10x short hill up Trod, jog back down.
Warm down back to MC via choice of route. ( My kind side showing again)
I had to include this one again as it was so popular with everyone.

That's it for another month. Enjoy!>:D<

The Trackyman

Included some pics below for your further enjoyment!!!!

So you want to break 40 min for 10K!!! (1 reply)

alan rowell — Mon, 04 Aug 2008 23:01:47 +0100

Read this......................

Training towards a sub 40 minute 10K

Firstly, what must be understood is that in order for you to run sub 40 minutes for 10Km, you must be able to run below 4 minutes per kilometer for the distance.

Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course).

What we are looking at to start with, is being able to run 5Km's in 3min 50sec per kilometer. This will give you an overall 5K time of 19:10. Added into your training will be sessions at this speed as well.

Your components now consist of running at 10K pace, running at 5K pace and then add to this a long run of 1Hr 30min and you are ready to progress towards your objective.

We will be introducing this into training schedule soon.;)

Endurance Sessions For August 2008 (no replies)

alan rowell — Tue, 29 Jul 2008 10:26:04 +0100

August is here and time for really hard training, or racing if you feel inclined, to begin. Sessions for this month will be of a harder intensity such as shorter recoveries on the track and more efforts in long runs. I know you have all been finding the sessions too easy so far.
So I am ready for lots or moans and grumbles, but I can take it ( I think).
There is also the cross country season approaching and we all want to be in peak condition for that, don't we? :D

Remember the motto:- We train to race, we race so we must train.

Off we go then.

Tuesday 5th August
Good warm up with strides for at least 10-20 minutes.
8x 400M @ your 5K pace(no faster than 85 second laps). Recovery 60 seconds or 100M.
As this is a fast pace session it is important to run every 400 at the same good pace and stick to recovery times. You are supposed to be breathing really hard and not fully recovered after each rep.
20 min warm down afterwards. Group to choose route ( see, I am kind).

Thursday 7th August
Good paced run tonight.
Steady warm up pace to Browns Boatyard or Prebends, then..............
Good pace to Penny Ferry, sewerage works, Frankland Farm, The Scroggs, U turn past dog kennels onto dismantled railway, back to Frankland farm and same roue in reverse to finish at Millburngate Bridge.
Steady run back to MC.

RACES
Sat 9th Sedgefield Serpentine 6.5M
Sun 10th Darlington 10K
Wed 13th Newcastle 5K

Tuesday 12th August
Track again. good warm up.
10x 600m in 2 sets of 5 @ your half marathon pace. Recovery 1 minute or 100m slow walk/jog.
Warm down around MC.

Thursday 14th August
Andy's Handicap

RACES
Sun 17th Saltburn Sandblaster 10K
Mon 18th Robin Hood 10K (Jarrow)

Tuesday 19th August
Yet another track session but not on the track!
A short hill session to improve form, speed and strength.
Good warm up via Whinney hill, Baths Bridge to arrive at Durham Gardens beside gate at bottom of Trod.
(Opposite what used to be Pineapple Inn. OK, IAN)
10x short hill up Trod, jog back down.
Warm down back to MC via choice of route. ( My kind side showing again)

Thursday 21st August
Andy's Handicap.

RACES
Can't find any!!!!!!!

Tuesday 26th August
Back to the track tonight.
Very good warm up.
4x 1 mile @10k pace. 400M slow jog recovery.
Steady warm down around Houghall Woods.

Thursday 28th August
Return of a favourite, but a bit shorter.
From MC towards Shincliffe/Bowburn. Turn off right towards Croxdale Estate, then 5x 2min fast/slow.
Rather than go all the way to Sunderland Bridge and Co Nth (too long) we wil take new route as follows.
At Croxdale Wood House take right turn into Croxdale Wood, then left at Butterby Farm and back to Croxdale Hall. Right and along route past CW Farm, High Butterby Farm, then left along Strawberry Lane back to MC.
This route should be shorter but we will see on night.

RACES
Sun 21st Hetton 10K

That's it folks, it will soon be cross country season. Yippee!

Sessions for June 2008 (no replies)

alan rowell — Wed, 28 May 2008 16:57:28 +0100

Summer is coming, I promise you!
Time for racing, so I will be trying to organise the sessions around Andy's Grand Prix and Andy's Handicap (lots of 'ands':? there).
As I keep saying and as Simon kept drumming into us,'We train to race', so try to take advantage of the good weather? and race often, then we will all be fit and raring to go for the cross country season >:D<. WON'T WE!

Tuesday 3rd June
Track session, as I know you all love them. :D
10 minute warm up, or run down to club, Les.
10 x 400 in 2 sets of 5 @5K pace. 200m jog recovery, with 400m between sets.
Warm down, and I will let you all decide on that.

Thursday 5th June
Session from last Thursday 29th, when we all ran in Andy's excellent Handicap.( see times on noticeboard and this website)

Races Saturday 7th Kirkby Malzard 10k, Harrogate 5K.
Sunday 8th Grasmere Gallop, Harewood 10K, Leds 10K
Monday 9th BLAYDON RACE

Tuesday 10th June
Warm up on grass for usual 10+ mins.
8 x 600m in 2 sets of 4 @ your 10K pace. 2 min (200m) recovery.
Easy warm down as group decision.

Thursday 12th
Andy's Handicap. good warm up and down.

Races Saturday 14th Swaledale Marathon, but it's full.:S
Sunday 15th Castle Howard 10 k, Newton Aycliffe 10k

Tuesday 17th
Yet another track session for a change. Warm up thoroughly.
4 x 1000m @ your 10K pace, 3 min or 400m recovery.
A thorough warm down around your favourite route.;)

Thursday 19th
Time to get off the beaten track, so......................
MC into Houghall Woods, right and up hill to sewerage works (poo!), down steps into Blaid's Woods and joining Money Slack (South Road), left to C o' Nth, right along cycle path and at end right onto path between golf course coming out onto South Road.Left down S Rd, then left again at college and along to Potters Bank. Up P Bk, right at Duke of Wellington and along to NX traffic lights.Down Peth right at traffic lights to Durham School and back to MC via New Inn OR if time allows via Fram Bridge, Silver St, Sadler St, Kingsgate Bridge, Hallgarth, MC.

As some of group may not have done this route we will keep regrouping, but we will also be putting in 4 efforts ( in red) .
Or, we may just enjoy a steady run out for a change, depending on weather.>:D
STOP PRESS Original route tested on Sunday 1st June and the dreaded 'nettle rash' renders part of that route unsuitable. New route above, hopefully without the nettles but off road as much as possible.

Races Saturday Leeds 10k
Wednesday 25th Penshaw hill Race

Tuesday 24th
Track session. Warm up.
Pyramid 100, 200, 400, 600, 800,1000, 800,600,400,200,100. Recovery is half distance run (Yes, you will get a 500 this time)
Try not to go off too fast, as your times for each distance should be the same at beginning and end. Of course, if you are full of beans at the end then you should have run faster earlier, so will be given 100 lines as a punishment, 'I must run harder, so that I am kn......... at the finish.B)

Thursday 26th

Fartlek session. MC, over bridge and up Trod to Sherburn Road, past Tesco and right along Renny's Lane,through railway bridge and up to end og gravel path Sherburn Village cross roads, right into Durham, church to end of houses, other side of railway bridge left onto bridleway(regroup here) leading to Sherburn Hospital, up to A181 and right towards Rose Tree through Shincliffe Woods. Around Houghall Woods if time allows.
Efforts are in bold but further directions given on night.

Races Saturday 28th Beamish 10 K Tram Challenge,Humber Bridge Half, Rainton 10K (North Yorks)

NEXT MONTH
2nd July TYNEDALE 10k 'PIE AND PEAS'. Part of the Summer Grand Prix..
5th July Burn (Death) Valley Half Marathon, Masham. Part of Black Sheep Race Series
10th July Angel View 5 M . Also a race in Grand Prix.

The Trackyman.

Sessions for May 2008 (5 replies)

alan rowell — Tue, 27 May 2008 20:48:05 +0100

Right you lot. Simon says I am being too soft with you all, and he was ALWAYS right, so if you find any of these sessions too hard then you know whose fault it is !!!(:P)

New - a selection of races you may wish to enter this month.:S After all, that is what we are all training for - races.

Thursday 1st May
Usual 10 minute warm up over footbridge going towards Durham Gardens, then up Trod to Sherburn traffic lights.
Good paced run from here, turning RIGHT, over A1 then down hill, up hill to Sherburn Village crossroads. Turn RIGHT towards Grand View houses reaching crossroads at A181(roadworks).Turn RIGHT and continue down this road until arriving at Rose Tree Inn trafficl ights. Regroup Here.
Easy warmdown run back to club from here as decided by group.
This is new route, so help each other with directions.

Races
Sunday 4th Keswick Half Marathon

Tuesday 6th May

Good warm up with strides.
2 sets of 1X400, 1X600,1x400,1x600 @ your 10K pace with 200 and 300 recovery after each. 400 rec between sets.
Good warmdown around grass.

Thursday 8th May

Fartlek session around Durham. 6-8 variable speed intervals run at own pace to be decided on the night.
Route is MC to Baths Bridge via rowing club and riverside, along riverside to Prebends, over P and along riverside to Crook Hall, past seweage works and along to Frankland Farm,up to and over railway footbridge, turn sharp left and up grassy hill and into woods, down steps then Right to reach footpath behind Aykley heads( this is where we ran 2 weeks ago), LEFT following path to DLI, down to M/gate and back to MC by river.
We regroup after each speed session .

Races
Sunday 11th Knarsborough 10 K, Ripon 10 M

Tuesday 13th May
Warm up on grass.
Medium speed session of 4 x 1 mile on track @ your 10k pace. Recovery 3 mins
Warm down on grass.

Thursday 15th May
Easy warm up from club to top of Shincliffe village and along to garage.
Pick up pace turning left and along to left turn onto track and past farm, over A1 and on to Whitwell Grange. Left at road and regroup at Rose Tree.
This is same route as at beginning of April, but in reverse, so you may be able to compare your times.
Warm down around Houghall woods or ...........

Races
Sunday 18th - Ripon 10K , Pier to Pier 7.5M(South Shields to Sunderland)

Tuesday 20th May
Track session.
2 sets of 5x400@ your 5K pace. 300 rev between rep and 400 between sets.
Make sure your have a good warm up with strides and warm down on grass.

Thursday 22nd May
Hill session - not everyone's favourite, including me, but it is a good strength session.
Warm up to St Margaret's traffic lights, UP PETH TO NEVILLE'S X, down the Avenue, turn left heading to BACK WESTERN HILL, right down Western Hill, left onto NORTH ROAD TO GARDEN HOUSE, into County Hall, CARPARK TO TOP OF HILL, back down to M/gate bridge, GALA UP CLAYPATH TO RAVENSWORTH TCE. steady jog over footbridge and back to club via agreed route.
Hopefully everyone will remember to regroup after each hill. Good luck!

Races
Wednesday 21st Whitley Bay 10K (Clive Cookson)
Saturday 24th The Winters Gibbet 10K Otterburn
Sunday 25th Melmerby 10k, Raby Castle 10 K

Tuesday 27th May
Pyramid session. Time to run like an Egyptian.
200, 400, 600, 800, 1000, 800,600, 400,200. Rec 100, 200, 300, 400, 400, 400 300, 200, 100.
Good warm up with strides, and easy warm down on grass around MC.

Thursday 29th May
Steady run from MC to Shincliffe, then on Bowburn Road turn onto Croxdale Estate road.
As last month 5x 2 min fast, 2 min slow.
From Sunderland Bridge, Cof Nth and back to club the shortest route.

Races
Saturday 31st Allendale(tyne Valley) 8M
Sunday 1st Watergate 10K Trail Race ( Lobley Hill)

Entry forms for all the above races can be found on website:- www.barrycornelius.com/running/races/next.htm

The Trackyman.

Sessions for April 2008 (2 replies)

alan rowell — Sun, 30 Mar 2008 21:35:56 +0100

Now that Simon has gone to pastures new ( Morpeth in case you were unaware) I am going to have a crack at setting sessions from now on.
There is no compulsion to join any of them , but they are all tried and tested and will, if done regularly, to the best of your ability, hopefully improve your times.

Try to sort yourself into a group where you can keep up with the rest, but if you find it too easy or hard then perhaps it is time to move up or down.

TUESDAY will be speed sessions, on the track or grass.
THURSDAY will be a longer run with Fartlek, sustained pace or Tempo runs.
If you are racing at the week-end then Thursday is your choice.
For both sessions there will be a 10 minute ( or longer if you want) warm up, plus a similar warm down.

Remember that we come to the club to train with like minded athletes, so if we want to race at our best we need to train at our best.:)

Feel free to suggest any improvements, etc, that you may feel necessary .

OK, off we go. Enjoy.

[b]Tuesday 1st April:)o

Track - 30x 400 @ 5k pace with 30 seconds jog recovery. Warm up and down.

Thursday 3rd April

Jog out to Sherburn Hospital road junction(warm up), turn right to Whitwell Grange, then 20 minutes at good pace from house to farm, over motorway brige to Bowburn. Tun right at road, then right again at garage towards Shincliffe.
After pace run steady/jog back to Maiden Castle via Houghall Woods .

Tuesday 8th April

Track - Warm up then pyramid session. 200,400,600.800,1000, 800,600,400,200.
Split into groups, then choose the pace your group are going to go.
Try to nominate a different person to lead each rep, or alternate laps on longer ones.
You are in the correct group if you can run each rep and not drop off the group. If it is too easy you need to move up next time
Recovery 200m for 200, 400, 600 and 400 for 800, 1000.
Warm down.

Thursday 10th April

Jog out through Shincliffe, then on Bowburn road turn right onto Croxdale Estate Road, then from here 5 x 2.5 min easy/slow. From Sunderland Bridge up to Cock of Nth( as was) and back down to New Inn and MC.
Start speed efforts when suitably warmed up.
This is new route for this kind of session, so we will need to check timings.

Tuesday 15th April

Track - 6x 600m@ your 10k pace with 2 min recovery or300m
This can be done on grass if you wish.
Don't forget good warm up and down.

Thursday 17th April

Hard run tonight, so easy warm up to Duke of Wellington via New Inn.
Then pick up pace for good paced run- DoW/Lowes Barn Bank/left to Langley Moor and then left into Littleburn Indutrial Estate/right before bridge/right at end of road then left going past what was Mackays Carpets/ right at end of road and up to traffic lights at Brandon/right and back to Lowes Burn Bank and DoW. Easy jog back to MC.
As this is a sustained run at good pace make sure you choose your group wisely.;)

Tuesday 22nd April

Track - 2 sets of 4x400m @ your 5 k pace with 200 jog rec between each and 400 jog rec between each set.
Good warm up and down.

Thursday 24th April

Warm up to St Margaret's Traffic lights, then steady/good pace in pairs/groups.
Crossgate Peth to Nevilles X/ right to Whitesmocks/ Salutation and straight on till just before Bek Rd turn right between houses/ across field to join footpath behind police headquarters/pass DLI museum/ Millburngate and all regroup at underpass.
Jog back to MC.

Tuesday 28th April

Short hills session for a change.
Jog to North Road.
10 x North Road with jog down recovery.
However, for this session we start at vehicle entrance one third of way up hillfrom toilets and finish at garden House.
The purpose of this session is to run hard , but short, and do NOT stop at top but jog back down to recover.
If you need to stop at top you are running too hard.
Jog back to MC.

Tuesday 1st April (Again?)

April FoolX( if you really thought that was the session.
It should read 12x 400m @half marathon pace. Recovery 45 seconds or 200m.:P

Don't forget your warm up /down.

The Trackyman

Senior Sessions MArch 2008 (no replies)

Simon Lund — Tue, 04 Mar 2008 11:38:37 +0000

Please find listed below the sessions for March

Simon

Senior Sessions March 2008.

Tuesday March 4
10 x 400 run as two sets of 5,200 jog recovery between efforts,400 between each set.Aiming for 40-45 second 200 pace.

Thursday March 8
Hill session/Maiden Castle/New Inn/Durham School/St Margarets/Back Western Hill/Front Western Hill/North road/Peth/BR Car park/County hall/Down peth/Milburngate/underpass/Riverside/Short incline bearing left at Baths Bridge/Underpass/Riverside/Baths Bridge/Old Elvet/Whinney Hill/Maiden Castle.

Tuesday March 11

Run out by shortest route
Cycle track- 5 efforts.Recovery = effort time

Thursday March 13
Steady run:
Maiden Castle/Whinney Hill/Old Elvet/Baths Bridge/Up to Gilesgate/Sherburn Road/left at Tesco/left and down to Gilesgate/Footbridge/Claypath/left to underpass/Baths Bridge/Old Elvet/Whinney Hill/Maiden Castle

Tuesday March 18
Track session 5 x 1500 recovery is steady 400 metre jog.Aiming for 90 second laps

Thursday March 20
Steady run:New Inn/Durham School/St Margarets/North Road/Back of Dryburn/left at Sniperley roundabout/pass Durham Johnson/Nevilles Cross/Cycle track/Cock o North/Crem/grey college/New Inn/Maiden Castle
Tuesday March 25

Running out via St Margarets

Hill efforts 7 x North Road-jog down recovery.Run back to club.
Thursday March 27
Steady run:

Maiden Castle/Whinney Hill/old Elvet/Halgarth/Kings Gate Bridge/Durham Cathedral/Saddler Street/Market Place/Milburngate Bridge/Foot of North Road/St Margarets/Durham School/New Inn/Maiden Castle

Senior Sessions (no replies)

Simon Lund — Fri, 01 Feb 2008 17:27:41 +0000

Senior Sessions February 2008

Here are the sessions for this month:

Tuesday Feb 5

10 x 400 run as two sets of 5,200 jog recovery between efforts,400 between each set.Aiming for 40-45 second 200 pace.

Thursday Feb 7
Hill session/Maiden Castle/New Inn/Durham School/St Margarets/Back Western Hill/Front Western Hill/North road/Peth/BR Car park/County hall/Down peth/Milburngate/underpass/Riverside/Short incline bearing left at Baths Bridge/Underpass/Riverside/Baths Bridge/Old Elvet/Whinney Hill/Maiden Castle.

Tuesday Feb 12

Run out by shortest route
Cycle track- 5 efforts.Recovery = effort time

Thursday Feb 14
Steady run:
Maiden Castle/Whinney Hill/Old Elvet?Baths Bridge/Up to Gilesgate/Sherburn Road/left at Tesco/left and down to Gilesgate/Footbridge/Claypath/left to underpass/Baths Bridge/Old Elvet/Whinney Hill/Maiden Castle

Tuesday Feb 19
Track session 5 x 1500 recovery is steady 400 metre jog.Aiming for 90 second laps

Thursday Feb 21
Steady run:New Inn/Durham School/St Margarets/North Road/Back of Dryburn/left at Sniperley roundabout/pass Durham Johnson/Nevilles Cross/Cycle track/Cock o North/Crem/grey college/New Inn/Maiden Castle

Tuesday Feb 26

Running out via St Margarets

Hill efforts 7 x North Road-jog down recovery.Run back to club.

Thursday Feb 28
Steady run:

Maiden Castle/Whinney Hill/old Elvet/Halgarth/Kings Gate Bridge/Durham Cathedral/Saddler Street/Market Place/Milburngate Bridge/Foot of North Road/St Margarets/Durham School/New Inn/Maiden Castle