Katie Francis was the first woman in the Step Up Virtual Sunderland City 5k run with a time of 18.45. This was arranged by the events of the north earlier this month, since the actual races had to be postponed.
Katie has been enjoying following her training sent by Gary (which is obviously working!) and taking part in the occasional solo social distanced time trial style race. Congratulations to Katie on a brilliant time!
Next week (beginning 25th May) I just want you to complete 1 session and then one of the days next week complete a circuit of core exercises! (if you can’t get down I want your child to pick any of the sessions I have posted and go through them !) :
Pictures are displayed below, park just down from the priory (been circled on picture)
Warm up jog from the car park- follow the white line I created to the stairs which are pictured below. You are going to jog down one and run along path at bottom to get to them stairs.
Session on stairs:
1st) 10 seconds- as many single steps as you can ( keep count) walk back down. Repeat the same till you get to 45 seconds if your not up the top of the stairs by then
2nd) repeat the same again but double stairs at a time. See if you can get further by doing this (remember to drive up the stairs, bringing your knees up!)
3rd) fast sprint up the stairs (up to you whether you do single or double steps at a time, walk back down recovery. Repeat 3 times
4th) try and use the sand just down from the stairs- I want you to try and complete ramp ups- (slow to fast- start heel flicks Into bringing your knees from behind body up into high knees where you will end up into a sprint - fast as can count for 5 seconds when you get into the sprint - slow down gradually not just abrupt. Repeat 5 times, walk back recovery
Light Jog back to car park, static stretches
If you can send any pictures of your children doing the session, it may motivate others! Hope everyone is staying well and keeping safe !
It was intended this year to organise and rerun the C2C relay that the Club completed during June 2008, of course due to the current situation, it’s not possible. So why not have a virtual relay?
The route is along the C2C cycling path from Whitehaven to Roker and has up to 30 legs of various distances and terrain, covering 135 miles of continuous running. There would be 2 cyclists to accompany the runners with mini buses carrying the other leg runners to the next change over point.
This year’s date was to have been 20th and 21st June, depending on the race calendar, so the challenge is for people to choose a leg and run their distance during that weekend. More than one person can do the same leg, and you could do more than one leg, although the estimated time between them should be used, or run 2 or 3 continuous legs. Where possible you should try and run the same type of terrain and gradient as your chosen leg i.e. if you choose a leg in the heart of the Lake District you’re bound to have some uphill running so choose your virtual leg route to match your chosen leg’s terrain, (see the attached information regarding the route). To map a route near home and check out elevation, distance, gradients etc., Mapometer is a great free site that's easy to use.
The challenge is open to everyone in the club and all ages, it’s not about being the quickest, it’s about being part of the “virtual” team to cover the distance.
Below are links to the legs and the distance, and also some further information about the C2C route. Hopefully next year we can do the actual event.
It would be best to message me (Tommy) and not on this post, with your preferred leg/legs, and I’ll put your name against it.
Please note that all government recommendations regarding social distancing should be used, and all young athletes should be accompanied by a parent or guardian.
C to C (or Sea to Sea) Route
Information about the route
Hope everyone is staying safe, keeping fit and healthy, and coping with the current situation. This is a bit of a roundup of what people have been up to during the club closure, and it looks like most of you are still training well, even on your own. Please comment on this post with your own news, training ideas, or thoughts on virtual challenges we could do as a club.
Fiona's group have been doing some solo time trials, as have Gary's group - if anyone has missed these because they're not on Facebook, drop me an email and I can give you details. Below are the the mile times for Gary's group.
We have special coaching pages on this website (links on the home page) with sessions and training suggestions, so keep checking back for updates there if you're struggling with your training plans.
Some of our athletes have been competing in virtual races, and there are various items by EA online such as this one - check your emails for regular updates and helpful advice from EA. If you haven't been getting any emails from EA, your email address has probably changed since you first registered with the club - drop me an email and I'll get your profile updated with the correct one.
Finally, no decision has yet been made on our membership fees - any news on this will of course be passed on both here and via email.