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.
New members are always welcome.
For any information about training with the senior endurance group please contact Gary at firstname.lastname@example.org or come down to Maiden Castle on a Tuesday or Thursday.
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.
Remember on dark nights to wear High Viz kit so you can be easily seen!!
Tip of the Month:
Rembember to keep a running log of all your running. Check the date when you reach a particular mileage target (eg 1000/500 miles) and compare with previous years. Have a celebration on that particular day!
Sessions for May
Grass Session. Pyramid.
Start each effort at same place on the course. Jog/walk recovery which should be half the run time. Run in same pace groups.
Groups A/B: 200m/400m/600m/800m/1k/800m/600m/400m/200m
Groups C: 200m/400m/600m/800m/800m/600m/400m/200m
Run Out : Appx 6miles. Bowburn Petrolstation loop. Route is here. https://gb.mapometer.com/running/route_4496409
Grass Tempo Alternative on the far fields at Maiden Castle. 4 x (3 mins out +3 mins back). 75 seconds recovery. Comfortably hard pace – cruise intervals.
- Part 1: Fast 200s at mile pace. Good recovery. Group A/B do 3:Groups C do 2.
- Part 2: 20 minutes (appx 10minutes of efforts) mixture of 300s and 500s. In same pace pairs.
- Part 3: Competitive team fartlek.
All Groups – Progression Run in Houghall Woods. 3 x 1.5mile loops. 1x Steady+ 1xTempo+ 1x3k/5kpace. note update = miles not kms!!!!
New Location! Don’t be put off by the name (Sewage Works 700s)! Easy run out from Maiden Castle to the Sewage Works along from the Radisson heading past Crook Hall. The location and quickest route from the sports centre is shown here
– important – this is how to get to the start it is not the effort route!!
If you can’t work this out be at the Pennyferry Bridge for 7pm and someone will go past…..
Groups A/B: Aim for 4 efforts. Recovery is jog back to start.
Groups C: Aim for 3 efforts. Recovery is jog back to start.
Please note that the above session is the correct one. The original post has had to be adapted to what is above.
Run Out: River Run. Route is here
Alternative at Maiden Castle: Grass Tempo (cruise intervals at comfortably hard pace). 5 x (2½min out + 2½min back). 1 min recovery.
May Handicap. Over the Bridge at Maiden Castle for 7.05pm start.
Session to be confirmed in due course.
Summer Grand Prix 2019
- Raby Castle 10k. Sunday 12th May. 11.15.
- Angle View 5.5 mile. Thursday 27th June. 7.15pm.
- Sunderland 5k. Thursday 11th July. Evening race.
- Darlington 10k. Sunday 11th August. 10.30.
- Coxhoe Trail Race 10k. Sunday 22 September. 10.00.
- Wild Card race – see below
- Best four races to count for each runner. But again we are going to allow all entrants to substitute one ‘Wild Card’ race of their own choosing which will count to the final %. If runners choose to do this they have to a)Let Gary know by message/email at least one week before the race the event they are entering. This must be text/message or email! b)Afterwards they have to let Gary know by message/email a link to the race results for that race- SUCH RACES MUST HAVE PROPER RESULTS AND THEY MUST BE OVER A SPECIFIC ACCURATELY MEASURED DISTANCE THAT IS STATED ON THE ENTRY. No parkruns can be included. Races chosen must be at least 5k. Cross country races/track races not admissable but road/trail are fine. The judgement of the Grand Prix Committee is final in any disputes!!!!
- Anyone who finishes 5 of the Specified Grand Prix Races will receive a special award.
First Man – male runner with best average age grading over four best races
First Woman – female runner with best average age grading over four best
Mile High 2019
Well there were 18 stalwarts who made it to the Honest Lawyer just as the heavens opened up and thunder rent the air..The Easter heatwave was well and truely over. Well done to all who attacked this long hill with great spirit. Great to see some new members coming along. This year’s event will be over three runs and will finish in either July or August. Remember it’s the best average grading over the series that counts. However there’s a DCH glass for the best age graded on the night – but this can only be won once so here’s the list of past winners so far – Bob Hewitson/ Wout/ Alan Rowell/Steve Everett/ Kirstin / Lynne Carruthers/ Rob Hand/ Diane Wood/ Davy White/ Derek McGirl/Les Phillips/Stephen Hamil/Kevin Knight/Christine Woods/ Matt Gwilym/Rob Garbutt. So the winner of the glass is Scott on his first outing over the course. Well done. Many thanks to Rob for helping and for Stephen for doing the timing and also holding the umbrella!
|Mile High April 2019|
|Net time||% Age Graded|
|F van Dreven||11.10||44.06|
Summary of Mile High Challenge runs so far:
NB: Fastest Time Record still held by Wout at 6:04
|Monthly Glass Winners 2015||Monthly Glass Winners 2016|
|October||Bob Hewitson||Rob Hand 2017=S.Hamill|
|December||Wout||Diane Wood 2017= K.Knight|
|February||Alan Rowell||Davy White 2018 C Woods|
|April||Steve Everett||Derek McGirl 2018 M Walker
|June||Kirstin||Les Philips 2018 Rob Garbutt|
|Overall Series Winner||Kirstin (average 62.48%)||Lynne (average 60%) Davy White (average 58.08%)|
Mile High Challenge Run 2017-18
July Leg Five the final run
On a really hot evening the last run up to the Cock of the North was contested by 14 runners and it was great to see a few new faces. This was the last run of the series which began in the dark of last October. Hot sunshine seems strange! We introduced this bi monthly mainly winter to give people the opportunity to test themselves on a really long hill but particularly to make it a recurring event so it’s possible to trace progress over the months and indeed years. You can see all results for the last three years below.
Since October approximately 40 runners have given this hill a go with a hard core turning out regularly. The overall trophy goes to the runner with the best average age grading over four runs. Each month there is a ‘glass’ to the best age grading but this can only be won once.
Many thanks to all who have helped over the months come rain or shine. Your contribution is so valuable. But particular huge thanks to Bob who sorts out the start. Also it’s sometimes necessary to ask the first runner back to assist so thanks to Rob last night and others who have done it recently. Thanks to Nicola for last nights help at the finish.
So the overall winner of the Mile High 2017-18 trophy this year goes to Davy White. Davy has run four of these hill challenges and has come out with an average of 58.08% which is terrific.
In second place was John Burford (51.66) and third was Andrew Foster (49.29).
The glass for July goes to Rob Garbutt the first club member back yet to win a glass. Well Done!
Can anyone ever beat Wout’s 6.04mins.
Next October will see the start of the 2018-19 series but remember that the hill is always there……..
|Mile High July 2018|
|Net Time||% Age Graded|
May Leg Four (one left to go)
A super turn out on a pretty good night for running. Welcome to all the new starters doing this uphill mile for the first time. Again remember the age grading is for a flat course so it’ll always be on the low side. But if you do these runs regularly you’ll see how you’re going as well as getting a good workout. Congratulations to Matt for winning the ‘Glass’ for the best age graded time (Stephen and Chris have won before). Cracking time and only 13 seconds from Wout’s record. Many thanks to Stephen for helping at the finish and also to Bob.
Any errors please get back to me and I’ll try to sort.
|Mile High May 2018|
|Net time||% Age Graded|
|Van Dreven Femke||10.01||48.51|
March Leg Three
A good turnout considering the weather. Well done all. Remember it’s an uphill mile! so the age grading seems lower than it should be. Congrats to Christine on winning the glass! Two more runs before August to complete the series.
December Leg Two
Not a bad turnout on a chilly December night. Again thanks to Bob for his help with the organisation. Close at the end but Kevin Knight wins the coveted glass with a fine run – Davy has won before.
October Leg One
Final Results of the October ‘Mile High’. There are a couple of gaps I still need to fill in. Once that’s done I’ll confirm the glass winner for the month. Stephen Hamill wins (Derek has won before)
|Net Time||% Age Graded|
Provisional times are here. Age Graded to follow.
[divider] Men v Women 4 mile Handicap Race:
Men v Women results 2017
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)[divider]
|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|