V S Update - 1 August 2016 - Happy Yorkshire Day!

- VS BBQ last call for orders
- Training on 2 & 9 August
- Round Hill
- Ben Smith 339 and 340
- Changes to track training and intermediates training
- Results from Harrogate and Wakefield

V S Club BBQ - Sat 6 Aug 6:30pm - last orders extended to 2 Aug 23:59

Please email [email protected] to place your order. When emailing, please let us know if you require a vegetarian option. Please pay (£10.50 adults / £6.50 kids) to sort code 53-70-00, a/c number 72143851 (note that this is NOT the normal VS account), reference to include your name and the word 'BBQ'.

Training

Tuesday 2 August

- Juniors, parents, beginners and improvers 6pm at GSAL (NOT Leos). For a map see the front page of the website.
- Intermediates 7pm at Leos for jog to Bedquilts and pyramid session (for more details see below).
- Experienced runners 7pm at Leos for jog to Eccup Res and 3 by 10 minute session.
- Fell runners see V S Fell Runners facebook page.
- Note that there will be no food at Leos on 2 August as Tony is on holiday.

Tuesday 9 August

- Juniors, parents, beginners, improvers and slower intermediates 6pm at GSAL.
- Faster intermediates and experienced runners at Leeds Met track. For a map see the front page of the website. Meet 6:40pm at Indoor Sports Centre for steady long warm-up around the campus or 7pm at the Pavilion if you just want a steady warm-up round the jogging track (for more details see below).

Triple points!

This/next Sunday (7^th) is the Round Hill Fell Race which is in the VS Grand Prix, the V S Fell Championship, and the Leeds Race Series. The race HQ is Timble village which is about 7 miles north of Otley. The race is 9 miles category C which is, compared with most fell races, "undulating".

See http://otleyac.org.uk/round-hill-fell-race/

Ben Smith 401 Challenge

Just a reminder that Ben's Challenge (401 marathons in 401 days) returns to Leeds this week for marathons 339 on Thursday and 340 on Friday see www.valleystriders.org.uk/up160715.htm and www.the401challenge.co.uk

Training - changes

4 weeks ago we held an open committee meeting to discuss issues and concerns (see www.valleystriders.org.uk/up160627.htm). Some of the discussions were around training, in particular track and intermediates, and Sam Harris called a meeting on 19 July.

From Sam Harris

Thank you to everyone who attended the training discussion last Tuesday. It was very constructive with lots of people contributing their views. Thankfully, we did all agree on quite a number of things, so here are the outcomes:

Tuesday Track Training

Tuesday track sessions at Becketts Park will continue. However, rather than vary from month to month, the 2nd Tuesday session will now be 8 x 800m for the experienced runners and 4 x (800m, 400m) for the intermediates (full details of reps and recoveries see below). The meeting time will be 7pm on the track for a short warm up using the jogging trail, or 6.40pm in the car park for a longer warm up through the park. Each group will have a leader to manage recoveries.

The 8 by 800metres will be on a 4mins30secs cycle
- e.g. if you run 2mins30secs for 800metres you get 2mins recovery
- e.g. if you run 3mins15secs for 800metres you get 1min15secs recovery

For the less fast doing 800/400, they'll be allocated 6mins for the 800 and 3mins for the 400.
- e,g. if you run 3m45s for 800 and 1m45s for 400 you'll get recoveries of 2m15s and 1m15s
- e,g. if you run 4m10s for 800 and 2m for 400 you'll get recoveries of 1m50s and 1m
- e,g. if you run 4m30s for 800 and 2m10s for 400 you'll get recoveries of 1m30s and 50s

The intention is that should feel like a single club session as everyone will start reps 1,3,5,7 together

Tuesday Intermediates Sessions

Tuesday intermediate training at 7pm will be re-launched. Steph Gledhill, Alex Watson-Usher and Paul Stokes have all kindly agreed to lead a session on a regular basis, and Becky Murray, Sarah Mann and Holly Button are also helping to get everything up and running again. However, we would welcome more volunteers in order to reduce the commitment to less than one session per month. No experience or training knowledge is necessary and, ideally, volunteers would be current intermediates who plan to take part in the session.

Tuesday intermediate training will take place according to the following schedule:

1st Tuesday: Pyramid session of 2 x (30 secs, 1 min, 2 mins, 4 mins, 2 mins, 1 min, 30 secs). However, the group may decide to skip the second 4 minute effort if necessary. Location: Summer - Bedquilts, Winter - Sandmoor Drive/Lane & Alwoodley Lane. Meet 7pm at Leos

2nd Tuesday: 4 x (800m/400m) at Becketts Park Track

3rd Tuesday: Games session of 7-8mins easy, medium, hard ‘triangle running’; 7-8 mins of Indian File running; 7-8 mins of 3 per team relays; followed by a 1km time trial. Location: Summer - Bedquilts, Winter - St Paul’s Primary, King Lane. Meet 7pm at Leos

4th Tuesday: Hill session of 2 x 3 x (1 lamppost, 2 lampposts, 3 lampposts) on Cranmer Bank. Meet 7pm at Leos.

5th Tuesday: Introduction to the advanced/experienced group. This will probably be an out and back pyramid session eg 4 mins/6 mins/8 mins/6 mins/4 mins (eg. the 4 mins would be out for 2 mins, back for 2 mins and so on…). Location: Summer - Eccup Reservoir, Winter - High Ashes. Meet 7pm at Leos.

RACE RESULTS

Golden Acre Relay

Missed from the results in last week's V S Update

46 VS Running for Cake 56:39 - Amanda Seims 18:58, Sue Sunderland 20:46, Gary Mann 16:55

Results are updated at www.valleystriders.org.uk/up160725.htm

Harrogate 10k

Pos	Name	Time
119	Justin Mong	0:43:42
243	Paul White	0:46:40
352	Simon Barker	0:48:42
1569	Maureen Coffey	1:06:07

Congratulations to Paul White who won 1^st M65 (his third such prize this year, he had already won at Wakefield and Apperley Bridge)

If you've run any races (other than parkruns) and not seen the results published in V S Update, please email me!

West Yorks Track & Field

It was 6^th and the final league meeting of the season at Wakefield, and all 5 Valley Striders juniors came away with some points - Alfie Jones 1^st in the U11 600m, Leon Jones 2^nd in the U11 600m and 3^rd in the U11 long jump, Sophie Turner 3^rd in the U15 1500m, Tally Diamond 4^th in the U13 800m, and Keira Jones 5^th in the U13 800m. Keira also just missed out (by one place) scoring points in the shot put, finishing 7^th. With the first 6 in each event scoring 7-5-4-3-2-1, our total was 25 points, a massive increase from the 2 scored in the first meeting of the season. Well done to the 10 juniors who represented V S during the season.