The Senior Endurance Group is for those runners who like to train and race on roads, trails and cross country. We have a wide variety of abilities and basically there are three approximate groups
Group A – 19min or quicker 5k : Group B – 20-23min 5k : Group C – 24-27min 5k
Groups meet beside the track at Maiden Castle on Tuesdays and Thursdays for appx 6.40pm. Some members meet at the Passport Office on Sunday at 9am for a longer easy run of 90 minutes +. A slower group on Sunday meet at Maiden Castle at 9.30am for a run of up to 90minutes at a more relaxed pace (appx 9½-10mmile). If interested in these best to check on facebook first to see who is running.
New members are always welcome.
For any information about training with the senior endurance group please contact Gary at email@example.com or come down to Maiden Castle on a Tuesday or Thursday.
Group members are asked to read the documents on safety
Make your Training really count. Use this link to calculate your ideal training pace. Also –
Very Approximately: Interval is faster than 5k pace down to 3k pace. Tempo (threshold) is about your 10mile racing pace (or use the talk test-could talk but find it hard and don’t want to). Steady – can certainly talk in sentences and carry out a conversation but you may sometimes need breaks in the conversation to catch your breath. Easy – can talk without any problems.
For a bit more about ideal training zones then use this link – training zones
Warm Up – On summer evenings when the Session is based at Maiden Castle (usually Tuesdays) there will be a structured warm up at the start of the session.
Alan’s Tip of the Month:
“Don’t Practise Plodding” (Julian Goater – the art of running faster) Do speedwork all year round
Sessions For August
Grass Session. Paired 800s. Run 400m on your own and 400m with your partner. Recovery time is the time it takes for your partner to do 400m.
Group A/B: 6 or 5 x 800m
Group C: 5 or 4 x 800m
Run Out: Appx 5.6miles. Bowburn Petrol Station Loop-Warm up from mc/start bottom of shincliffe bank.up to petrol station.turn left. follow rd.run on the right. turn left down farm track.over m/way bridge..turn left/exit onto 181..finish opposite rose tree.
Route is here: https://gb.mapometer.com/running/route_4496409
Alternative at Mcastle:
1 mile @ Steady Pace in same pace group then
400m @ Temp pace on grass (regroup at end) then
2 miles @ Steady Pace in same pace group then
800m @ Tempo Pace on grass (regroup at end) then
1 mile @ Steady Pace
400m @ 5k Pace
Grass Session: 5 x (2½mins out + 2½mins back). 2½ minutes recovery.
Cathedral Relays Night.
- 1min+2min+3min+4min+3min+2min+1min efforts. Recovery after each effort half run time.
- 9 minutes of appx 350m paarlaufs
- mixed pace team relay of 1200m.
Run Out: To Rennys Lane via Trod and to Belomont/Carville. 6.9miles -MC/the trod/rennys lane/c/track/golf course/Carville/Belmont/sherburn/c/path/u/pass/baths bridge/riverbank/back to mc.
Route is here: https://gb.mapometer.com/running/route_4496417
Alternative: Tempo Pace Out and Backs. 3 x (5 out + 5 back). 2 minutes recovery.
8 minutes of short hills then
8 minutes of tempo (4 out + 4 back) then
6 mins of steep hills then
10 minutes of tempo (5 out + 5 back)
All Groups: In same pace groups. Using cycle track/riverside paths from MC.
1 mile easy pace then
2miles steady pace then
1 miles tempo pace
1 mile 5k pace then
1 mile very easy cool down pace.
August Handicap. Over the Bridge for 7.05pm start. All details on website page.
All Groups: Long Out and Back along the river. Start by gate opposite Rose Tree pub. 25minutes out + 25 minutes back but try and get back a bit quicker. You’ll need a watch. Stay on the same side of the river as far as Prebends Bridge now the path is open again! Bring a watch.
Route is here:
Men v Women 4 mile Handicap Race:
Men v Women June 13 2017
Once again we were blessed with a really beautiful evening for running. That’s two years in a row it’s been sunny and warm. I’m sure that everyone appreciates the move of this race from January to June although maybe some of you are nostalgic for that snow we had for the first of these races.
This year and last the support for this social, but highly competitive run, has been tremendous – with numbers up from last year by 10% to the grand total of 34 toeing the line this year. Many thanks to all of you. It was a really enjoyable evening and also very closely fought with everyone really giving it their all. The Men’s Team eventually won the team event and now lead the series 2-1. I’m sure the Women’s Team are plotting their revenge! The fastest runners on the night were Peter Harrison and Kim Simpson. A small prize coming your way. Hopefully the category prizes were all given out. I’ve a few left over so if any mistakes sorry and get in touch. There are times given on the results below but if you recorded your own time use that as it’ll perhaps be more accurate.
Thanks to Diane for masterminding the Women’s Team and Bob for sorting out the Men. Also thanks to Stuart for doing the marshalling and Rob for the supervision of the course. Also thanks to everyone who provided the lovely grub and Bob for the water bottles.
July (the final run of the Series)
Well that’s it for another year. Congratulations to all who have attempted this hard uphill mile over the last ten months. There have been loads of Senior Endurance runners who have slogged up to the Cock of the North Roundabout through all sorts of weather – if you’re one of them then you’ll be able to chart your progress by looking at the tables below. But always remember that the Age Grading doesn’t show the fact that it’s an uphill mile! It was a lovely night for running – if only it could be like this in October or December. Major thanks to Bob for the work done at the start each time.
In the end there was a clear winner to the whole series with the best four results counting. Well done to Lynne who at the end had an Age Grading average over the four best runs of 60%. Next was Davy with 57.62% and then Diane with 57.01%. But congrats to everyone who participated and made this event possible. The ‘glass’ for best age grading on the night goes to Les (Rob H,Lynne,Davy are previous winners and can’t win again).
That’s it till October. However the hill’s always there if you fancy having a practice…………….
Here are the results for the late running April event. Well done to all. Not a bad night for it. Remember that it’s a very small fraction over a mile but it’s uphill so don’t expect the age graded to be what you are used to on the flat. First age graded was Derek – well done. Only one run left in the series – best average age graded over 4 efforts wins the coveted prize. Wout’s 6.04 record stands for another month. Can it be beaten?
|Net Time||Age Graded|
Another super turnout on a pretty good night for running. If you’ve done this run over the months you’ll be able to check back and see the progress in the results below! Best age graded on the night was Kirstin with another great run but as she and Lynne (next) have already won the ‘glass’ the winner tonight goes to Davy with a class effort. Another two to go to complete the series and the best age grading over 4 races will win the overall trophy. Wout’s time still the fastest at 6.04. Will it fall next month? Again many thanks to Bob for doing starter.
|Name||Net Time||Age Graded|
Well done to all finishers. The glass goes to Diane with a fine run. Lynne who had top % has already won one!
Any major errors please get back to me.
|Mile High December 2016|
|Net time||age grade|
A huge turn out. Biggest yet I think. Well done to all and a particular welcome to the first timers. Results from last year still here so you can compare – but you’ll also be able to see how you go over the course of this year. Fastest time Steve Everett but as he’s already won the glass before it goes to next in which was Rob Hand! Thanks to Bob and to Peter who helped with the timing. Any mistakes which are obvious please get back to me. Remember that the age graded % is based on a flat mile so it’s really only useful for relative purposes.
|Net Time||Age Grade|
Men v Women 2016
Results are below. Congratulations and well done to all who came along and made this a very enjoyable evening.
Congratulations to the winning women’s team and all the other prizewinners.
(any errors please email/message me-Gary)
|Men v Women 2016|
|Gross time||Net time|
Mile High Challenge Run -August 2015-June 2016
Well that’s it for the series that began last August and many thanks to all who have come along and supported this time trial through good and bad weather and in darkness and in light! In amongst the nights needing an umbrella I think there were a few pleasant evenings. Overall there were a stack of people who congregated every other month outside the Honest Lawyer for the long pull of just over one mile to the Cock of the North roundabout. Great running by everyone and you are able to now see how you have fared over the whole year in the results below. A particular mention and thanks to Bob who has helped out each month with the send off at the bottom of the hill. Tremendous support.
The fastest time for an ascent was recorded by Wout who ran 6.04 back in October. He’s really wasted in the Netherlands! The highest age grading over the whole year was achieved by Steve Everett who managed 67.08% back in February. Kirstin ran all six time trials. Brilliant.
Five glasses have been won so far over the year and the glass for June goes to Lynne. Remember nobody can win a glass more than once.
When it comes to the overall series winner (best average % over best four runs) the runaway winner was Kirstin who averaged an age grading of 62.48%. Her six results were 57.00/59.99/61.14/61.66/63.43/63.71. Super effort and thoroughly deserved.
Results for June (apologies in advance for any errors)
|Name||Net Time||% Age Graded|
Mile High Challenge Run April 2016
Congratulations to the 14 runners and helper Bob Hewitson on the fifth and penultimate run for the year. Well done to Kirstin who wins the glass! Next one will be in June when the overall winner for the year will be decided on the best average age grading for the best 4 runs completed.
|Name||Real Time||% Age graded|
Mile High Challenge Run February 2016
Congratulations to the 13 runners who turned up on a very pleasant February evening outside the Honest Lawyer Hotel. Maybe some time we should venture into the bar….
Well the glass this time went to first timer Steve Everett with a really fast run up to the Cock of the North which has only been bettered by 2 others since August. Steve clocked 6.32 and gave him %67.08 age graded and first place. Next was Kirstin and then Davy. Well done to all and thanks to Bob for helping out. By June we will have run 6 of these time trials and there will be an overall trophy for the best overall average age graded % over at least four runs. If anyone runs 5 or 6 then they can pick their four best scores.
Next run will be in April hopefully in daylight.
|Name||Net time||Age Graded|
Mile High Challenge Run December 2015
Congratulations to the hardy 9 runners who braved the elements and many thanks to Bob for helping out at the start. Once again the age % has to be treated with caution as you need to factor in the uphill. It was Mr Rowell’s night and he claimed the coveted DCH glass with a fine run. Again a number of personal bests were set. Well done all. The DCH glass can only be won once so the next race should be very interesting. Next run will be in February.
Mile High Challenge Run October 2015
16 Runners had a go at this hard uphill mile but the weather conditions were pretty near perfect. Congratulations to those who got a pb, Kirstin, Ken and Lynne. Once again the age % has to be treated with caution as you need to factor in the uphill. Still it’s the same for everyone. Last time Bob won the coveted DCH glass and this time it goes to Wout, no real surprise on the back of his fast run in the marathon. Congratulations. Don’t forget that you can only win one glass at this bi monthly event. The results are below.
Next one: December
|Mile High Hill Challenge October 2015|
Mile High Challenge Run August 2015
Congratulations to the 14 runners who had a go at this hill climb. The results are found in the table below. There were positive comments afterwards and the suggestion has been made by several that it might be an idea to repeat it at stages over the coming months to keep a check of progress being made. It’ll be certainly different in the dark of winter but it does come with no road crossings and is a pretty stiff climb of about 100m. The total distance of the timed effort is actually over a mile (appx 1.1miles) so the times and %’s need to be read with that in mind.
The winner of the Age Graded glass goes to Bob who just eased home ahead of Paul. The other glass went to the runner who performed best on the night as measured against their most recent parkrun pb (the lower the % the better). In this case congratulations to Sam.
Next time October?
|Mile High Challenge Run August 2015|
|Net time||% Age graded|
|na: couldn’t find recent parkrun|