“It’s a mash up!” Report

As we emerge from our darkened caves, still sporting the same chocolate-encrusted jogging bottoms we’ve been wearing for months, we blink into the bright sunshine and flick our unkempt hair away from our eyes. We begin to see other vaguely familiar shapes. Is that… other humans? Are they heading to the pub as well? Will we remember how to socialise? Has everyone finally used up their lockdown hoarded bog roll? 

It’s fantastic to be returning to some kind of normality and it looks like it’s been a busy couple of weeks for the club. Here’s what’s been going on:

Club Champs

Glossop 5: The results of the first Champs race are in! And what a fantastic turn-out with around 70 Harriers taking part. You can download the results from the champs page HERE. There are so many categories I’ll leave that to the number-crunchers but here are the top overall results.

Men
Southall J0:28:46
Cook L0:28:59
Bridges M0:29:24
Knowles S0:30:13
Phillips S0:30:22
Women
Trinder I0:34:20
Bliss C0:37:55
Rettig E0:37:58
Bowden K0:38:30
Swan E0:39:28
Juniors
Swan J0:37:39
Swan C0:38:04
Barlow W0:54:34

Three Trigs: The fourth of the big UK rounds, the Glossopdale Three Trigs takes in Cock Hill, Higher Shelf Stones and Harry Hut.  All trig points seem to have been magically painted in a glorious bright white in preparation for the swarms of Harriers due to visit them throughout April.  The big decision seems to be which way to go round: the easy way or the proper way…

Whilst scrolling through Strava, the distinctive 20km-ish loop is becoming a familiar sight.  Paul Skuse seems to be shepherding numerous Harriers around with endless recces. Ian Crutchley has analysed every possible route choice to come up with those magical lines.  Chris Jackson wants to do it but is too fearful of the flags. You were literally tripping over Harriers last weekend up there in the snow, and a mere week later the sun is beating down upon us all.

Here’s a few pics from the GDH Facebook Page. Don’t forget to submit your results via the form on the champs page HERE

Monthly Mash-Up

The newly appointed Captains (Ian Crutchley and Immy Trinder) have hit the ground running with the all-new monthly mash-up series. Rumour has it that this is just an excuse to go to the pub now and again, but it also looks like there’s some running you have to do first. Here’s the report from today’s navigation challenge from Captain Trinder:

Today was the start of the Monthly Mashup series! 15 teams of 2 hit the fells for 3 hours of navigation. John Stephenson set a fantastic course with controls varying from 20-pointers on Cock Hill to 70-pointers out in the featureless bog beyond Snake Summit! First out this morning were Guy Riddell and Bartek Verde at 7am, who set the bar high with 300 points! The biggest haul came from Mark Harrison and Matthew Bridges, who collected a staggering 410 points, but unfortunately came in 10 minutes late leaving them with 210. It was a close race between Mark Davenport & Rachel Walton, and Lance Hamilton-Griffiths & Rick Steckles – with both teams scoring 310 points, it came down to time, making Mark and Rachel the overall winners!

Here’s the full scoreboard:

PositionTeam member 1Team member 2TimePointsPenaltiesTotal 
1Rachel WaltonMark Davenport02:523100310Overall winners and first mixed team
2Rick StecklesLance H-G02:573100310First male team
3Bartek VerdeGuy Riddell02:563000300 
4Phil SwanCaitlin Swan02:522300230 
5Jude StansfieldCathy Murray03:0125020230First female team
6Elanor SwanJosie Swan02:472200220 
7Matthew BridgesMark Harrison03:10410200210 
8Lins PalmerRebecca Smith02:362000200 
9Matt CromptonEmily O’Leary02:461400140 
10Alison HoltRebecca Ashworth02:521400140 
11Rosie GreenfieldNick Dove02:471300130 
12Darren ClarkeSammy Clarke02:551100110 
13Wendy McMahonChristine Peters02:5450 050 
14Jo BrackCharmayne Brierley02:5750050 
15Dave EdmundsJoe Gavin03:03806020 

Ian and I would like to extend a massive thanks to John for setting such an interesting and enjoyable course!

The next Monthly Mashup will be a multi-terrain relay. Teams of 3 will run one road leg, one trail leg and one fell leg. Teams will be allocated randomly from the list of entrants for an extra bit of excitement! Full details will follow later this week, so get poised to sign up!

Coastal Trail Series – Sussex

I’d hazard a guess that this is a trail race with a good proportion of coast. In Sussex. Chris Smith got in his first race of the season and stomped home in 5th place out of 101. Top running Chris.

Longhorn Marathon

It looks like this was one of the many re-scheduled races from 2020. Kate Bowden sent in this report:

So the day finally arrived for the long-awaited Longhorn Marathon. I signed up for this for April 2020 thinking it would be a good test of what I could actually do in a marathon with the right training and mindset. I was all ready last year but then…

The Longhorn is 4 x 10k (ish)  loops around Sherwood Forest, it’s trail but without the usual lumps, just a gentle undulation and some varying underfoot terrain. So a good route for a marathon PB for someone who doesn’t fancy a road marathon (felt a bit like cheating tbh)

There seems to be a fair bit of chatter amongst some club members about marathon prep, and I thought it might be helpful for me to share some of mine here. Just to say, though, I was never 100% convinced this would actually take place so I can’t say I trained as such. In the past 2 or 3 months I’ve tried to gradually increase mileage by about 5 miles a week and keep it consistant. I like to vary runs in terms of speed and terrain, so some very easy, others fast and others long and felly. I have bashed out a few long training runs just for this, but it was a chore – not helped by getting blown over and cracking a knee cap  – and thanks to Sue Clapham for joining me for next one when I was still feeling quite wobbly after that. Company on long runs is such a help. It helps keep you at a chatty pace and the time passes so much easier. This winter has been extra hard because of the wind and cold. I guess I’ve had to ‘dig deep’ a few times and maybe that all helped in the end.

This week I’ve tapered. Maybe I should have started sooner. Who knows? This is what I did:

Sunday – 3 Trigs recce (Strava basically told me to lie down for a bit after that) I did struggle on this – I was tired and held up the group. It worried me so close to Marathon day. Not ideal.

Monday – rest

Tuesday – easy 3 miles

Wednesday – rest

Thursday – 3 miles marathon pace, 1 mile v easy

Friday – rest

Sat – I mile jog and natter (4 rounds of toast and scambled egg. Home made scone. Noodles. Pasta and garlic bread. Loads of water, one with electrolytes, and a few cups of redbush tea) Chilled in the garden all day

Sunday – Marathon day. I ate (forced down) a mahoosive bowl of Porridge with banana and strawberries at 6am.

The day was awesome. The sun was out, it was an actual race with real life people. It didn’t snow and the breeze was actually pleasant. I liked the 4-lap thing. It felt easier to break down into 4 rather than all the miles together somehow. I broke the rules and shot off like a bullet getting close to a 10k pb on the first lap. Lap 2 also hammered, getting a HM PB. Lap 3 was tough. I thought I was broken but had a word with myself and remembered everything I have learned from team mates, training etc, fuelled up and cracked on. I enjoyed the final lap, until Garmin told me I had got to 26.2 miles about 0.3 miles from the finish. At this point my legs went to jelly and said ‘No’. I stopped, moaned, had another word and ploughed to the finish line with the marathon PB I’d been hoping for.

Cup of tea, 99, flask of noodles, then drove home to a  glass of wine at the pub. I even have sunburn. A proper good day out.

Meirionnydd Round

The what? I saw this on Strava and the first challenge seems to be working out how to say it.  A bit of googling tells me “The Meirionnydd Round was devised by Yiannis Tridimas in 1993, and covers most of the significant peaks in the old county of Meirionnydd in a distance of 120km and ascent of 7000m depending on whether you take the hillwalker’s line or the fell runner’s seemingly pell-mell direct line.”

Chris Webb and Tim Budd popped out to do this over the weekend and Tim sent in this report:

Chris Webb and I attempted the Merionnydd round this weekend. Couldn’t have asked for better weather, or to be in better condition. It’s a classic Yiannis round- remote, hard under foot, difficult to recce.

We had a great run on the first 2 legs, but the pretty much untrodden nature of leg 3, relentless heather and bog took their toll on leg 3 and we called it a day in the middle. And then had to finish the leg anyway.

You can read Tim’s full report HERE

100-miler for Glossop Mountain Rescue

Talking of epic challenges, next weekend Luke Holme is popping out for a quick run. Just two-and-a-half laps around the local area. With 2 x 40-mile loop followed by a 20-mile loop this is no normal challenge. He’s gathered a merry band of followers who’ll be supporting him along with way with sandwiches and insults.

It’s all in aid of Glossop Mountain Rescue (donate HERE).  We’re rooting for you Luke!

EA Club Run Virtual – Session 2 and date for final session

I found out during the session that my new claim to fame is that I narrowly missed out on beating coach Chris Hollinshead at the Stafford Half Marathon in 2016. He came 2nd and if I’d just snatched a mere 608 more places, I’d have beaten him… Anyway, it was a great session and Lucy Wasinski sent in this report:

Thanks for the support to everyone who came to the 2nd of the EA Club Run Virtual sessions on Thursday night, focussing on half and full marathon preparation and racing! Chris the coach thanked you all for coming and hopes you found it interesting!

For those that missed it the link to watch it is available here:

https://wetransfer.com/downloads/ed6125bc1c3f57986078441567a6621620210415203136/870eed651394d96afe2986179facffb020210415203218/116428

It will only be available until Thursday so don’t hang around if you want to watch it!

Thought it was really useful to get some advice from an EA coach that we could use, given the availability of info on the internet it can be hard to pick through all the guidance/suggestions etc and find something that works for you.  One thing I realised was that we probably all race way too much 😉 is there such a thing?! Probably only if we have 1 or 2 goal races to focus on in the year, Chris recommended probably only doing about 6 races in total over the year….clearly not a slave to the mid week summer races like us!!

Anyway a few other snippets of info that he mentioned:

 – Consistency is key

– Only increase weekly mileage by about 10% at a time and keep it at that level for a few weeks before upping it more

– Have goals…and dont plan too many races into your season, have a few key ones.

– Recovery weeks are essential! Poss after every 3 weeks…dropping training vol by about 25 to 30%

– Last few weeks train for the surface and environment you’ll be racing on/in

– A peak performance can only happen with a taper…won’t lose fitness a couple of weeks before a race, but could do too much and be tired for race day.

And ta da….half /full marathon PB! (*ok not guaranteed….!)

Next and FINAL session will be Thursday 20th May at 7pm, so get the date in your diary and i’ll share more details about the session, and the link to join soon!

“You were driving through Glossop and you saw what?!?!”

William Mather seems to have acquired a pair of the new Inov-8 knitted shorts complete with emergency balls. The question on everyone’s lips has to be… Does this mean Rob Sheldon will rise to the challenge and step up his shorts-game?

Website

A couple of items:

Committee Pages: Minutes are being uploaded as and when available to the committee section of the website.  There’s been several meetings this year already so take a look to find out what’s going on!

Knowledge Base: Don’t forget we set up the knowledge base HERE. Thanks to all those who submitted articles, and just to note that any more are welcome to build up the information on the site. Submit to the usual email address! 

FINALLY

Keep your eyes on Facebook for the coached session and instructions for joining on Tuesday (It’s yazzzzzooooos) and there will probably be a few groups out on a Thursday social from the leisure centre. Have a great week and send your escapades in to gdhweeklyreports@gmail.com

Easy on the eggs… it’s the biweekly report!

“Easy on the eggs” is something that I heard repeatedly said by a man in a work meeting last week, and it has been ringing in my ears ever since. Not sure what that says about me, but I thought I’d share. Anyway, what a fortnight! The sun has made an appearance, we’re allowed out in sixes again, and we’ve waved goodbye to the almighty slog up Primrose Lane in hopes of shaving a second or two off of our Glossop 5 times. Some exciting stuff has happened, and some exciting stuff is still to come. Read on to find out more!

Monthly Mashup!

It’s time to sign up for the Monthly Mashup!

We’re delighted to be kicking off on SUNDAY 18TH APRIL with a navigation score challenge, set by John Stephenson.

Details of the course will remain top secret until you reach the start line (the turning circle on Shepley Street), where you will receive a map and details of the checkpoints. In teams of two, you will have a total of 3 hours to collect as many points as you can from the scoreboard. Checkpoints will have different values depending on how hard they are to find and reach.

The great thing about score events is that whether you set out to collect every point on the board, or collect 10 points and roll in to the finish line early, you’ve still completed the challenge! Be careful not to come in late though, as there will be points penalties for every minute that you are overtime…

Please follow the below link to complete the sign-up form. You only need to submit one form per pair!

https://forms.office.com/Pages/ResponsePage.aspx?id=DQSIkWdsW0yxEjajBLZtrQAAAAAAAAAAAAYAAMTDw3dURDQ0STkzRlRITjkxN0xKTFFRSjVCRVU5Uy4u

Important: If you would like to take part but have not yet found a teammate, please get in touch with Immy either through Facebook or immytrinder@hotmail.co.uk. She will put you in touch with anyone else looking for a partner.

Also important: Juniors are welcome to participate – they need to be paired with a responsible adult!

Any questions, contact Immy or Ian 🙂 

An example of a score course map!

Neal and Zoe’s Kinder Dozen

Neal and I set out to attempt the Kinder Dozen route on Saturday 3rd, starting from the Snake Inn layby. We had reasonable knowledge of the route between us, plus some very useful advice from the “Yoda of silly Kinder stuff” Ian C, though we knew that at some points we’d have to make some choices on lines up/down the hill. 

We completely lucked out with the weather, and knew that at least 2 other GDH groups were on Kinder that day, having “fun” on other routes such as the Heart of Darkness and the Kinder Killer. We wondered whether our paths might cross by chance. The GDH lucky charms must’ve worked, as we happened upon Ian, Mark and Dan by Druid’s Stone mid-morning. 

 We trudged up/tumbled down through heather and bracken, little more, and reached our “halfway” point of Edale, to find the cafe opposite the Nag’s Head open. We sacrificed some time in favour of two ice-cream cones with flakes. 

The sun grew stronger and warmer over the next few ups and downs, the highlight being the stunning climb up Crowden Clough. Later on, even the familiar territory of the West edge of Kinder remained terribly rough going, and we had to dig deep to keep on. Once we reached Sandy Heys trig it was all but over – all but the painful climb up to Fairbrook Naze and wooden-legged jog down back to the cars – circuit completed in 9 hours 26 minutes. I definitely owe Neal a few more ice-creams for dragging him down some “rough and ready” descent lines, and a ton of thanks for his company. Sore feet and sunburn our reward!

Crutchley & Co’s Heart of Darkness

This anytime challenge has been on the hitlist for a long while, but as I’d recced it in two exhausting halves, I was a little daunted by piecing it together in one go.  Essentially the route starts at the southern end of the Dark Peak below Mam Tor, and takes you on a true north trajectory along gridline 13 to Grinah Stones (The Heart of Darkness).  From here you go East one kilometre to gridline 14 at Round Hill, and take a true southerly trajectory back to the start.  There are a few checkpoints to hit that divert you off the gridline here and there (and an unavoidable minor trespass, that we weren’t particularly thrilled by), but what you have is a purist straight line fell route.  The 22 miles and 7,500ft of climb is fairly significant in itself, but when you throw in the horrific terrain that you encounter on the route, it becomes a beast.

Climbing up onto Grinah Stones

With lockdown restrictions easing, we’d picked the first weekend we were allowed to run as more than a pair.  Dan Stinton, Mark Davenport and myself set off on our steady march North, which was fairly uneventful until we had a chance meeting with Zoe Barton and Neal Bann at Druids Stone on Kinder.  We knew they were doing the Kinder Dozen, but the odds of us crossing paths were infinitesimally small.  A quick chat and a selfie, and we were off again down to the Snake Pass.  From here to the turnaround at Grinah, and back South to the Snake is truly exhausting ground.  Not much you’d call a path, and even the trods are few and  far between.  It is heather bashing territory, where mostly just fast walking is the best you can manage.  By the time we did get back to the Snake, it was getting quite hot, we were tired and we’d slowed to a more leisurely pace.  Back over Kinder we plodded, and up and over Mam Tor, where we had to deal with maddening hoards of people everywhere, having barely seen a soul all day long.  We had in mind an arbitrary target of 7 hours to get around, and managed it in 7 hours 18 minutes.  Happy enough with that, although if we were daft enough to do it again, now we know what we’re up against, that 7 hours is very doable.

With the Dozen Crew at Druids Stone

You can find out more about the route here: https://www.dpfr.org.uk/uploads/pages/files/2019-03-06–Heart-of-Darkness.pdf

GDH Virtual Champs

The champs have got off to a fantastic start this year with over 60 members submitting times for the Glossop 5 in March! Next on the list for April is the 3 Trigs. This delightful 20km fell run can be completed via the route of your choice, as long as you visit Cock Hill, Higher Shelf Stones and Harry Hut at some point along the way.

Details of the suggested route can be found at the following links:

Supporting document

Viewranger GPX

Please remember that in order for your attempt to count, it is mandatory that you do this with at least one other person and that you are both carrying your own FRA kit. This rule applies to all three fell routes in the championship.

FRA kit comprises waterproof full body cover (with taped seams and integrated attached hood), hat, gloves, map of the route, compass, whistle and emergency food.

Further details of all champs races, and instructions on how to submit your time can be found here.

EA Club Run Virtual – Session 2

***Date for the diaries***! The next EA club run virtual session will take place on Thursday 15th April at 7pm. (I know I know, this is thursday social time, but it was the most popular time that u all picked after  7pm tuesday and there’s no way im incurring the wrath of coach J for planning another sesh the same time as his!!). So plan your run for the morning that day, or work it into a rest day, and come along and join the virtual coaching fun with an EA Level 4 coach!

With a return to races on the horizon, we’re swapping round the planned sessions, and this one will be: Half Marathon and Full Marathon training and race preparation.

Same format at last time with a short presentation from Chris the coach, and then LOTS of time for you to ask all the questions you want – how to nail that PB, how to fuel for the mara so you don’t hit the wall at mile 22….whatever you want! Everyone from the club is welcome to attend, u dont have to be training for a half or full, maybe you just want to get an idea about what training for one might entail? The EA coach specialises in coaching marathon distance, so this is an ideal time to get some advice, hints and tips from a seasoned pro!

I’ll set up a FB event as I did last time, which will have all the info for the sesh including joining link etc (Won’t put it on here as this goes on the website and don’t want any random interlopers gatecrashing!)

Hope you can make it – let me (Lucy) know if any questions! 

3rd and final session will be mid-late May and will be about S&C/injury prevention and how to maintain fitness as we….erm….mature into our finest running years!

Coached Session Tuesday 6 April 2021

Last week saw the return of Coached Sessions. And as fun as the “NOT” sessions may have been, nothing beats a little workout surrounded by friends, pushing you on and encouraging one another.

However, in line with government guidelines, we still have to operate with certain limitations. As these sessions are organised club events, the limit of 6 that applies to your social runs does not apply. In return for allowing a larger group, we have had to ensure that a detailed risk assessment was carried out. That is the reason that, for now at least, all Coached Sessions will take place on the Glossopdale Running Track that starts at the end of Green Lane in Simmondley, 6.45pm start every Tuesday. It also means that we have to keep a record on those attending in case this information is requested by NHS Test & Trace. For this we have chosen to use EventBrite. You can be assured that your data will not be used for any other purpose.

So how does this work? Well, every week, an EventBrite link will be posted. Registration for the coming week opens at 6pm on Sundays. The link will be posted on Facebook and send out via email to those who have registered for that. If you too would like to be kept informed that way, drop me an email: jeroenajpeters@hotmail.com with “GH member list” in the subject line.

Last week, the first session back on the track, was an Easter Egg hunt. Sounds easy enough but for every egg found, each athlete had to complete 1400m as only 1 egg could be picked at the time and the loop on the track had to be completed and there was to be no running back to the start.

What can you look forward to this week? A 5K Kick Finish set. Not only great if you want to develop that killer kick finish and surprise that runner just in front of you, with the finish in sight. Also of great benefit to gain that physical, and almost as importantly, that mental strengths to continue to run on (very) tired legs, no matter the distance.

1 x 1000 (~5K race pace), last 400m kick

1 x 800, last 400 kick

1x  800, last 300 kick

1 x 600, last 300 kick

1 x 600, last 200 kick

1 x 400, last 200 kick

1 x 400, last 100 kick

1x  200. last 100 kick

These sessions are for all abilities. The set above is the “elite” version. If you are not (yet) able to complete this, I will help and guide you to adjust this set in line with your personal ability. Nobody will judge anyone for this. Indeed, it is the smart runner who knows their limitation and keeps (just) within, rather than pushing their body beyond breaking point.

Sounds like fun? Register as soon as possible as there are only 15 place available. If you registered and cannot make it after all, please log back on and release your ticket for someone else.

Coach J

As ever, please remember to send details of your antics, big or small, to gdhweeklyreports@gmail.com.

It’s officially SPRING!

The daffodils and croci are blooming, the birds are singing, the lambs are gambolling and the Harriers are very much running…Spring appears to have sprung at long last and, despite the ongoing lack of racing, there are a fair few things to report in this, the hopefully (please please please) last report of lockdown.

Club Challenges

There are various club challenges on the go at the moment if anyone is looking for a little extra running inspiration and/ or motivation:

  • Glossop 5 Miler – many Harriers (on and off Strava) have been legging it around the surprisingly challenging two lap, road route which is March’s virtual club champs race.   The competition is definitely hotting up and the results are going to be really interesting at the end of the month.
  • Navigation Test Run – Kite masters, John S. & Paul S. have very kindly set out a short navigation course designed as a test run for beginners and for anyone who feels like dusting off their compass and enjoying a ~5 to 6 mile trot. The course, which inevitably features bogs and heather, will be out for a week and more courses will hopefully be staged over the coming months.
  • Wild Bank Half Dozen – This latest challenge has now been finalised (many thanks Sikobe and Ian C.) and the fastest known time (FKT) is up for grabs.  More info about this challenge (and many more ) is available in the Fell Challenges/ Races section on the club website (https://glossopdaleharriers.wordpress.com/training/local-challenges-lost-races/fell-challenges-races/)
  • Tim’s Nav Courses: If you are looking to further hone your nav skills and to learn more stuff about our amazing local hills, it is worth checking out the nav course challenges also on the website (https://glossopdaleharriers.wordpress.com/training/local-challenges-lost-races/navigation-courses-challenges/)

Kinder Dozen (courtesy of Tim B.)

Chris Webb and I headed out to do the Kinder Dozen this weekend. Weather was marvellous- overcast, not too windy, not too claggy. Started from Fairbrook and went around Clockwise- decided to take it at a “chatting” pace (I think it was only the climb to Crowden Castles that we didn’t chat). Ate lots, filled up waterbottles from a spring only once. Saw barely anyone for the majority of the round. Finished in 5:39. Grand day out.

The Not-Coached Session L3W11 (courtesy of Jeroen P.)

The big question this week is, will this be the last NOT session? Ever? The committee met this week and the Covid Officer is checking and re-checking all relevant documentation and processes to ensure we not only meet the government legislation but also EA guidance to make the sessions “Covid secure”. So, watch out for further announcements from the committee.

This week’s session may be a little special as it is not only the latest NOT session, it may well be the last. So you know what to do, get involved or you may have missed it! Your last week to do a proper warm-up, on your own. Don’t miss the chance to feel really good (and sanctimonious?) about yourself.  In addition, a main set that we would struggle to do during the time available during a Coached Session. One that will benefit you if you are building pace and stamina and put yourself in prime position to get maximum points in the Virtual Club Competition. So what is that magical challenge this week?:

5x 1200m at 5K pace with a recovery jog 1 minute less than the time it takes you to complete a 1200m rep. So, if it takes you 5 minutes for 1200m, then your easy, recovery jog will be 4 minutes. This also leads me nicely to how to organise your run if not done on the running track. Work out how long it takes you to run 1200m at your 5K pace (you can find a little help here: https://glossopdaleharriers.wordpress.com/training/speed-training/) and run to a time. If you have never done a 5K or are not quite back to your 5K PB fitness level, about 7 to 7.5/10 RPE.

If you are not quite ready for 5 of these, do 4 or maybe 3. Main thing is to maintain so if you are dropping your pace (significantly), call it a day! And finally, after the shocking revelation last Thursday, that “not everyone” does a decent warm-up before starting these sessions, here may be your final opportunity to start making a positive change in your running career: the discipline to do one, even when there is no one to tell you to do one….

  • 10 minutes (minimum) easy jog/run
  • 3x 30 seconds, jogging on the spot with high knees (30 seconds rest in between)
  • 10 arm rotations both left and right, forward and backwards (= 40 rotations!)
  • 2x 20 skate jumps (jump side to side), balancing on each leg for 3 seconds before next jump. 30 seconds rest in between
  • 4x 60m strides, easy jog back
  • 10 leg swings back and forth, both left and right
  • 10 leg swings side to side (in front of you), both left and right

Nothing too taxing but try it, for once, and see the difference it makes.

Virtual EA Coaching (courtesy of Lucy W.)

Thursday saw the first of the EA virtual club run sessions! Approx 30 of us dialled into what was probably all our first experience of a zoom based coaching session!  The session kicked off with a brief presentation from a biomechanist from NURVV who gave us lots of tech info about what the insoles that 5 of the club are trialling do, and the sort of useful stats that you get out of it.

Then we had a short presentation from the EA Coach Chris about generic run technique, and uphill and downhill technique. Lots of useful bits of info and an entertaining and lively session for sure! The shock of the session was probably Coach J learning that no-one (bar maybe Pete Tomlin who wanted to be excused homework!) actually ever does a warm up….horror!  Anyway I think we were all left under no illusion of the importance of a warm up particularly after a day sat on our bums when our glutes have gone to sleep. We were shown some good videos of suggested drills we can do for warm ups  (I’m going to ask the coach if he’s able to share them and then I’ll share them with u), and also Chris reiterated the importance of strength sessions each week! No….one a week won’t suffice for improvements to be made (dammit)! Anyway his suggestions of doing a few sets a week clearly had some effect as when I bumped into Amanda heading up to Mossy Lea yesterday she was already reporting some muscle aches from a strength session!! That reminds me….Best get on and do mine!

Anyway hope everyone that came enjoyed it, if you missed it you can watch most of the session back here >>> https://wetransfer.com/downloads/0f91faaeb7c172682a584bce166447fe20210319141920/e78eb1847f71dbd5f4b74702ceb3275f20210319141920/e1b5b1

We’ve still got 2 more sessions to go, provisionally suggested Thurs 15th April and Thurs 20th May at 7pm. Unless there are resounding “No”s I think we will just go ahead and get these in the diary…as I’m sure everyone is as keen as me to get off zoom calls as much as poss and back into the world of group running! Having said that….don’t miss out on these free sessions for more useful hints, tips, some hilarity and your chance to quiz the pros on what we should be doing 🙂 

Committee Corner (courtesy of Alison H.)

The committee met on 19 March.  We had special guests!  The Club Captains joined to discuss their plans for some inspired “Captain’s Challenges” starting in April for the rest of the year and Andy Brack came along for the important discussion about re-starting coached sessions and social running.  More comms on these very soon.  We are still working hard on finalising the survey and progressing the review of the Club’s Constitution.  Other matters under consideration are eligibility for club funded qualifications and developing a welfare policy.  Vicky also updated on the current status of subs payments: there are still a lot of members who have not yet paid.  If this has slipped under your radar, please pay as soon as possible! Minutes of GDH committee meetings are available on the website.

Please do keep in touch

Thanks to everyone who contributed to this week’s report. If you would like to share any running related antics please let us know at the usual email address gdhweeklyreports@gmail.com

And just like this the first week in March has gone, and there are definitely hints that Spring may be…..well….springing!

Well just because we can’t run in groups definitely does not seem to stop GDHers getting out n about for good runs! Strava has been filled with big runs, short runs, fast runs, slower runs, scenic roads, road runs…..just about everything these last 2 weeks! Maybe it’s just that bit easier now it’s light around half 6am and you can still be without a headtorch almost 12h later? Or is it now that we know races might start to go ahead from as early as April that we are all getting that bit of race fever (panic?) that we actually MIGHT have to put some proper training in 😉

Well if the times for the Glossop 5 miler are anything to go by, looks like folk have not been slacking of late!


So without further ado, lets kick off this report with the news about the races that definitely WILL be going ahead in 2021 – it’s the GDH Virtual champs!

GDH Virtual Champs Launched Monday

So March is here with it has seen the start of the GDH Virtual Champs 2021

Served up first is the GLOSSOP 5!!

It’s been great seeing so many members having a good go at this already in the first week.

A gnarly ol’ road route sure to test everyone. If you’re unsure you can find the details here https://glossopdaleharriers.files.wordpress.com/2021/01/glossop-5-route.pdf

After consideration the champs group have now included categories into the champs. This means we have around 40 prizes/mementos up for grabs:

Overall, MSenior, M40, M50, M60, M70,

Overall, FSenior, F40, F50, F60, F70

in The Champs, the Fell, the Road & the Trail.

NOTE: For the whole years champs please enter your category based on your age at 31/12/21!

All info on the champs and how to upload your results is available here https://glossopdaleharriers.wordpress.com/club-championship/ but if in doubt please just ask.

We’ve also now added the JustGiving link for Glossop MRT should any of you wish to make a donation in lieu of race entry fees you would have expended during the year.

Good Luck everyone and above all Enjoy ☺

Champs Group

Kinder Dozen

I always think this sounds waaaaay easier than it is, thinking it’s maybe like a dozen km or something….how wrong can you be! Thanks to Ian for sending in this report:

Lance Hamilton Griffiths and I completed The Dozen in March 2020 in 8:39, and it was always the plan to have another go at this in Spring 2021, with the intention to go for an sub 8 hour completion – a time suggested as being the target for a Bob Graham Round (BGR) contender.  Essentially, we had a score to settle!

When we first did it, we didn’t really know what we were letting ourselves in for, so the idea was simply to have a fun day, get round, and see what time we end up with.  After the event, we were confident 8 hours was doable, just by putting in a little more here and there and by not stopping for a packed lunch!  But most critically, we would make the time by eliminating a few small but costly route/line mistakes.

So with the forecast as it was last weekend, we made a late decision to go for it, technically qualifying as a Winter round, which seems ridiculous, as the weather was anything but wintery (we got sunburnt in February!).  We again opted to start at the footbridge below the Snake Inn, which makes sense for Glossopians, but to legitimise this it necessitates a visit The Old Nags Head in Edale which is the official start/finish point.

Thankfully pretty much all went to plan, managing the route in 7:48, with which we are both really pleased (and somewhat relieved).  The worst moment had to be the climb up from River Kinder to Sandy Heys Trig (Climb 11).  Both struggling by then, and it’s such a rough climb.  Cock up of the day came at the bottom of Blackden Clough (Climb 2) where we got into a bit of a pickle (my bad) ending up on the wrong side of a high drystone wall with barbed wire on the top.  An attempt to scale it ended up with me teetering, before falling backwards and Lance having to catch me.  Was quite funny, but it could have spelled the end of the attempt (and also cost us several minutes!).

For any would-be 8 hour contender, below are our actual splits, which would make a perfect schedule to follow.  I had ranked the climbs in terms of the total amount of ascent, but you will quickly learn that this has very little bearing on the actual difficulty of that climb.  For example, Nether Moor is ranked 12th in terms of ascent, but I’d put it 2nd in terms of difficulty.  In other words, ignore the ranking system!!!  This is a brilliant and genuinely very challenging local fell running route.  I’d highly recommend it as a long social day out, or for any Harrier looking to test themselves against the 8 hour limit.

NameClimb ftRank2021 Split
Snake Inn Footbridge  00:00
Seal Stones965320:45
Blackden Trig1019101:02:15
Crookstone835701:37:50
Nether Moor5651202:08:38
Druids Stone895502:41:53
Ringing Roger7671003:16:01
Grindslow Knoll1000204:01:20
Crowden Tower912404:46:04
Edale Cross6501105:18:17
Kinder Low Trig797805:55:36
Sandy Heys Trig867606:41:33
Fairbrook Naze780907:32:03
Snake Inn Footbridge  07:48:37  

Great work Ian and Lance; great achievement!

Peak Running Challenge

Thanks to Marie Williamson for sending this report in:

Following the virtual spine in January, I felt the need to keep up some distance (with motivation) during February too. For the 268 mile Spine challenge, I’d logged my miles walked at work & dog walks on top of my runs (I average 8km in a 10 hour shift). I didn’t want to use my work/dog miles for February. The Peak running virtual ‘run for the trees’ challenge fitted the bill (it ran from 8th Feb-7th march). There was a choice of 3 distances to choose from 50mile, 100mile or 200mile. I wanted to do the 150…but there wasn’t one 🤔 so, obviously,  I had to go for the 200!!

Alongside the the total mileage challenge there were individual virtual race distances to have a bash at too. The shortest being 2 miles & the longest 100 😲

I completed all the ones up to the marathon distance. I was tempted to go for the 33 but talked myself out of it. Some I plodded, just to go the distance or because it was too icy, but I put a bit of effort for the shorter ones. First time, since parkrun, that I’ve busted a gut running. So, today (Sunday) is the final day of the challenge & I need to clock up 13 point something miles to complete my 200 (sending this in on Saturday night so haven’t quite done yet). During the month, I’ve felt muscles I haven’t felt for a while & been out solo a fair bit too. I reckon I’ve made a groove round some of my regular routes. It’s looking very possible that actual events may restart sometime soon & I actually feel a little prepared this time now (unlike last sept/oct!!)…but, in the meantime, I’m going to try & not get lost doing some virtual champs races 😁

Wow Marie – that is seriously good going and definitely stands in you in good stead for the likely summer events!! And…if i’ve found the right Marie on Strava…it looks like you have more than completed the 200 today by running about 20 miles not 13!

There’s a Batman about town…

Watch out folks, there’s a new super hero loose and he might be coming to a street near you…!

Thanks to Batman for sending this in:

Other a than a few short runs my highlights have been my run with my trail and coal dressed as batman then a dip in a river…

England Athletics Club Run Virtual Announcement!

In case you haven’t seen already, we are very pleased to announce the date of the first Club Run Virtual session is Thursday 18th March at 7pm!

The session will be run on Zoom, there is no limit on numbers and its open to all club members who are interested in attending!

The link for the meeting will be emailed round to you, and the session will last for 90 minutes.

Format – NURVV who’ve partnered with EA will give a talk about running technique and then will discuss the data collected from the runners who’ve trialled the insoles (more details to follow on exactly how they want this info)

Then there will be a short presentation from Chris Hollinshead (EA) coach followed by a Q&A.

As one of the most popular topics on the survey (i’ll share all result separately) was uphill and downhill running technique, we agreed this would fit in well with the talk by NURVV about technique more generally, so Chris will then focus on uphill/downhill technique. Please have a think about any burning questions you have on these topics that you want to ask him – it’s a great opportunity to pick the brains of a really experienced coach! You can ask questions in the chat box on Zoom, or can send them into Lucy in advance (via FB).

Now the moment you’ve all been waiting for….drumroll!!! Thanks to the 24 of you (16M and 8F) who wished to trial the NURVV insoles; sorry we haven’t got free pairs for everyone….but hopefully if you are the same shoe size as one of the 5 lucky names drawn out the hat first (google random number generator!) you can have a go with the insoles at a later date when they’ve had their fill!

Lucky recipients are:

Luke Holme, Lance HG, Sean Phillips, Wendy Trelease, Vicki Hamilton

Let me/Pete Wallroth know if any questions, it’s all still a work in progress as it’s pretty new for EA this as well! Hopefully lots of you can make it 🙂 There will then be 2 more sessions – be interested to hear your thoughts, they can do one a month (session 2 April, and session 3 May) if thats what we want – figured could be a good idea before summer kicks off and we can all get proper running/racing again and don’t want to sit indoors on Zoom? If people prefer, we can do that more frequently than this – whatever works for everyone. Please please do let us know so that we can get as many of you along a possible!

Not the Coached Session L3W9

Cannot believe we are already in Week 9 of the NOT sessions during this 3rd, and hopefully, final lockdown. Preparations for restarting the Coached Sessions are going well so keep your eyes and ears open for an announcement, certainly in the next couple of weeks.

Until then, you will have to make do with self-motivation. If you are struggling with that, and frankly, who is not, at least from time to time, one way to help you going out and do these sets, is to tell some people that you are going to do these and when and ask them to enquire after the due date. Next time you see them, they will want to know how you got on and surely you do not want to let your nearest and dearest down by admitting you did not. That may be enough motivation to go out and do them at the time you promised yourself you would. A little self-guilt-tripping.

So what will you be telling your friends you are doing this week?

* 4x 400m, a little faster than 10K pace or 7/10 RPE. Take a minute rest between each 400m and 3 minutes after #4.

* Then run 2 or 3x between 2 and 3K at a similar pace with 4 or 5 minutes recover after each.

* Finally, repeat the 4x 400m from above.

As you can see, there is some flexibility in this set, both in number of reps and distance. Judge wisely and do not push you body beyond what it is capable of, based on your current fitness level, rather than what you would like it to be. This set will take a little longer than what we usually can fit into a Coached Session so make the most of it while the “NOT” sessions last.

As to preparing for the main set, as regular readers, you know the drill. Do not start this until you have completed a thorough warm-up. Minimum 10 minute easy jog/run followed by another 10 minutes of warm-up drills and exercises. Include butt kicks, skips, carioca, arm-swings, high knees, back pedalling (running backwards) and maybe 4 or 5 (short?) strides.

Coach J

Committee Corner

So it sounds like it’s been a busy few weeks in committee land since the AGM! As we are on a bi-weekly report, please see below for 2 updates from the committee on what they’ve been up to since the AGM:

“The committee met on Friday 26 February for a short lunchtime meeting.  We discussed progress on the survey, constitution and the “ground rules” document.  New items included considering eligibility criteria for members who are keen to undertake leadership training and we also had an update from Kate (welfare officer) on an EA focus group meeting she had attended earlier in the week.  We will need to do more work in this area and we are very grateful to Kate and Ben for their continued enthusiasm.  Finally, we were able to have the first discussion of the return to formal club training, and Andy Brack (Covid officer) will join a future meeting for a review of the covid documentation.  From what has been published, it looks like things can start to happen after 29 March 2021.  Who knows, we may take up Guy’s suggestion for a committee meeting on the hoof!”

A quick summary of recent committee meetings (we are meeting weekly at the moment, Friday lunchtime zooms!) with the aim to reduce to a more sensible once a month soon. 

  • We have agreed a “behaviours and ground rules” document for the committee (which includes a pleasing acronym of RACES).  This is so that committee members are accountable to each other for working together collaboratively and considerately, in the best interests of the Club.  Expert input from Jude Stansfield appreciated.
  • Work continues on getting the survey and draft constitution finished, Zoe and Matt leading on these two respectively (with help from Caity Rice and Rick Gwilt)
  • We are also close to finalising an interim communication protocol addressing the motions raised at the AGMs in 2020 and 2021.  This is “interim” because it may well be updated in due course once we have the outcomes of the survey. 
  • We noted the enthusiasm around the launch of the Virtual Club Championships and approved a prize fund of £200.  Guy Riddell is the elected member with responsibility for linking with the Champs Sub Committee.
  • Eligibility criteria for leadership in running funding: Jeroen is drafting these for review, with input from Charmayne Brierley
  • Kate Bowden attended one of the meeting, and highlighted some welfare areas we need to look at including safeguarding and mental health.

The notes of committee meetings are available on the website.

Think that just about rounds everything up for now! Thanks to everyone for their contributions -have a good 2 weeks running, keep getting out logging those miles and we’ll see you back here for the last report of lockdown in 2 weeks time….!

Glossopdale MS Teams Appreciation Society. Its the Weekend Report!

Let’s admit it, an AGM on Microsoft Teams had all the components required to absolute chaos, something akin to the Handforth Parish Council Meeting that’s been doing the rounds on YouTube (if you haven’t seen it, you should look it up). There were one or two people had some technical difficulties, (and there were one or two last minute potential spanners in the works), but you know what, we pulled it off! Alright, when I say we, I really mean Lucy and Greg Wasinski on the tech, John Stephenson in the hot seat, and the rest of the committee in general. Even when the carefully planned voting system went belly up, the contingency plan was quick in coming and worked a dream.

For many, sitting still for 3 hour meeting discussing anything on earth is is hard work, but I’m sure there will be some people who had so much fun, they just want to relive the whole thing. Well, you’ll be pleased to know that I recorded the whole AGM for your viewing pleasure, and you can watch it time again on this link….

www.hedidntdidhe?nodidibuggeryrecordthegdhagm.com

For those who prefer something to hold on to, DVD’s will be available soon via our online shop – whilst it might seem a bit early, I can recommend these as an excellent Christmas gift for the other half!

(Come on, own up, who clicked the link?)

So this is the 30,000ft view of the new who’s who….

Alison Holt is our new Chairperson. I believe Alison to be the first woman to fill the position in our 39 year history, but I’d like to think will be the first of many.

Zoe Barton, Guy Riddell, Matt Crompton and Pete Davies more than make the cut as ordinary members! At this point I’d like to make a motion for next years AGM, that we stop referring to ordinary member committee posts as ordinary members. There has to be a sexier name for the role surely? Item one for next comittee meeting this one.

Team Captains – Immy Trinder (Women) and Ian Crutchley (Men) – who knows what we’ll be doing this year, but if you have any suggestions, we’d love to hear them! Hopefully they’ll be some relays to organise, huge social pack runs, and I’d really like to organise some unofficial handicap type things (Eey, just like th’old days). Like everything at present, its all Covid dependent, so lets keep our collective fingers crossed.

Once again the GDH membership would really like to Thank the outgoing members of the committee – Pete Wallroth, Paul Skuse, Steve Page, Mandy Beames and Lucy Wasinski. The biggest Thank you of them all is reserved for our outgoing Chairperson John Stephenson! John was presented with some excellent Paul Skuse artwork on this night, and the rest of us have had a whip around so he can replace his GDH vest! You could describe it as vintage, but really its impressively threadbare, motheaten and going grey. But by heck, it has seen some action!

“No way am I chucking the vest out love. Maybe I can take the pictures out, and put it in this frame?

Club Cheerleader Paul Skuse blessed many of us with his excellent artwork tributes (see title image), and not allowing the Skusinator to slip through, Club SuperDad Steve Crossman returned the favour..

Not many trophies to give out this year for obvious reasons, but Paul Skuse and Ian Crutchley were immensely proud to be presented with the Bombed Out and Spirit of John Hewitt Trophy’s respectively.

“what’s that then?”
“its me trophy.”
“and where’s that lovely picture of the kids gone?”
“what kids?”

Kinder Dozen

Dan Calverley took advantage of the balmy Sunday weather in style, and knocked out a Kinder Dozen. Dan was aided and abetted by Andy Oliver for much of the route, and at about 24 miles and 10,000ft of climb, it really is a beast! I cant quite work out Dans overall time for the route itself, given his Strava is recording from/to Hayfield, but its approximately 9 hours. Solid time and very well done!

“We crossed the notoriously slippery Ashop Clough Footbridge, and survived. Now that’s worthy of a selfie!”

Wildbank Half Dozen

Joe Bowker and Robin Hoffmann ventured North (Mottram) to have a go at Sikobe Litaba’s Wilbank Half Dozen. The lads managed 4 hours 57 minutes for the 18+ mile route. Well done indeed!

I’m presently writing this one up with help from Sikobe himself, so hope to see a few more GDH have a go this year!

Kinder Trig Trog

Trig point Jedi, Obi Wan Sikobe sent this in….

Looking at her stats, Kate Bowden seems to be in full on winter training mode and was out a week ago with Becky Smith having fun in the snow and ice, cavorting with the wind-sculptured-ice-features on William Clough, before getting blown off Mill Hill back down to Chunal by the fiercely cold easterly winds, which required Kate to don quadruple head-gear.

This weekend, with the winds still strong but now warmer southerlies, Kate decided to execute a winter round of her ‘Kinder-6-Trig-Trog’ route, something she put together last summer when she tested it out with John Stephenson & Dan Calverley. Kate’s ‘Kinder Trig Trog’ route (this time done from Chunal rather than Hayfield, with Sikobe Litaba drafted in support) is a 18-mile 3200’ loop that roughly follows the Kinder Trog race route but with forays off the main paths into the rough fell to visit the 6 trigs of Harry Hut, Kinder West (Sandy Heys), Kinder Low, Brown Knoll, Chinley Churn, and Lantern Pike. It is a great route, varied and never tedious, and although the stiff headwind along Kinder’s western edge path required extra effort early on, it was nice to have the wind behind our backs from Chinley Churn and Big Stone all the way back to Chunal, via the real (toppled over) OS-trig at Lantern Pike. For those who don’t know this trig is located 300m due SW of the pike itself. The highlights of the round included startling a large white Mountain Hare on Kinder, passing the Kinder Downfall in blowback mode, and experiencing a double-weird moment at Brown Knoll; where not only did Kate’s phone decide to perform a full IOS system software update whilst in Airplane mode, but where we witnessed 3 young runners hare past in skimpy shorts and tops with no obvious fell safety gear, as though frolicking in the tropics. This is a great trig-bagging circular, with one every 3 miles; try it sometime.

Coach J’s Corner

NOT Coached Session L3W7

Anticipation is rising that soon we may be able to exercise together again, outdoor at least. I cannot wait to catch up with the many who attended Tuesday Coached Sessions regularly and some more infrequently but equally welcome. I am sure we are all following what Boris will have to say on the subject on Monday but until we can meet again in person, I will be continuing with your weekly NOT Coached Sessions

So what is in store for you this week? Since the beginning of January, the sessions have gradually stepped up in distance and intensity. If you have faithfully completed these weekly challenges, then you should give yourself a massive pat on the back. I am sure that not only will you have increased your physical fitness but you have also shown mental strength as it is far from easy to complete these sets on your own.

This week is 5x 1000m run as:

800m at 10K pace with 30 second rest followed by 200m close to flat-out. Take 3 minutes static recovery before repeat. When I say “static”, you may want to walk a little, after you have got your breath back, to ensure you are not stiffening up.

Putting it another way, you run 800m ~7/10 RPE with the 200m closer to 9-9.5/10. And if you are not running this on the track with markers, convert to time. Eg. for a 46-minute 10K runner, 3m40s at 7/10 pace and 50seconds at 9-9.5/10.

If you are not quite up to this, drop down to 4 repeats instead of 5. Equally, if you feel strong and, more importantly, can maintain the pace/distance, you can consider a 6th rep.

Do not attempt this without the “mandatory” warm-up. Start with, at least, a 10-minute gentle run/jog, followed by 5 to 10 minutes of running drills to increase your heart rate and flexibility. Consider some of the following drills:

Baby skips with arm rotations; high-knees, butt kicks, giant skips with exaggerated arm swings, carioca (with or without step-over), strides.

Don’t forget to (try to) enjoy yourself and share your experience and give feedback on the weekly “NOT” facebook post.

Coach J

Strava Stats

This weekLast Week
Ladies DistanceJessica Camp (55.2 miles)Jessica Camp (63.1 miles)
Marie Williamson (53.1 miles)Ree O’Doherty (44.5 miles)
Wendy McMahon (43.1 miles)Marie Williamson (38.5 miles)
Ladies ClimbLindsay Palmer (6,093ft)Jessica Camp (3,723 ft)
Kate Bowden (5,954 ft)Marie Williamson (3,589 ft)
Jacqueline Christie Lowe (4,795 ft)Lindsay Palmer (3,533 ft)
Mens DistancePaul Peters (66.1 miles)Guy Riddell (66.2 miles)
Kevin Ingham (65.7 miles)Kevin Ingham (62.1 miles)
Guy Riddell (55.2 miles)Luke Holme (54.3 miles)
Mens ClimbDan Calverley (18,397 ft)Robin Hoffmann (11,957 ft)
Chris Webb (11,578 ft)Ant Walker (10,614 ft)
Tim Budd (11,437 ft)Luke Holme (10,587 ft)

Virtual Club Championships 2021

Excitement mounts as we head into March, which marks the start of our 2021 virtual championships! Find out more here! And in fact I believe I have seen a little recceing going on with Jo Brack taking a look at Glossop Skyline, and John Stephenson, Immy Trinder and Alan Scholefield mooching around Glossop 3 Trigs.

But first up, and the March offering, we have the Glossop 5 road race, making its reappearance after a 25 year lay off! This 5 mile gem takes you on an undulating, tough but very fast two lap loop around the town – you will absolutely love the climb up Primrose Lane, particularly the second time around! Please do take the time to read the safety brief, be careful, be seen (and dont be a pillock!)

Glossop 5

Well, that’s about it for this week, but keep your eye on the GDH Facebook page and please, please keep posting what you’re up to, and we really like pictures too! Stay sensible and stay safe!

gdhweeklyreports@gmail.com

Well, blow me down! It’s the (bi-)weekly report!

Another weekend of snow and gale-force winds behind us must surely mean we’re inching our way towards warmer, drier times. My current attitude: “Winter? Completed it, mate.”

Thankfully, there are plenty of club members yet to be defeated by the arctic temperatures, and you can read about their far more inspiring attitudes and exploits below!

Thanks everyone for your contributions – if you need be I will be under a duvet somewhere…

The Effect of your Inner Chatter on your Running Performance – Wioleta Wydrych

“Your body can do a lot more than your mind tells you so.”

Recently on a hilly fartlek run, Kate Bowden reminded me how powerful our mind is. We were talking about how our mind affects our running performance. Especially if you feel like you’re not as fit as you used to be, not performing as well, or you find yourself demotivated, struggling to get out, or you’re training for a challenging race, you may find it helpful.
Kate mentioned to me that during one of the races when she started to struggle, she remembered a mantra from the book “Feet in the clouds” by Richard Askwith “I’m a big strong man with a hairy chest”. This great athlete was saying it to himself in the moments of weakness to bring back the mental strength. It worked well for Kate too. It helped her to remember she’s strong. Even though she’s not that hairy. Or big. It still worked.
Kate asked me, what is my mantra and oh wow, how happy I was to remind myself about my mantra: 

“Your body can do a lot more than your mind tells you so”

It was in 2019 when I started running more seriously and I was struggling to run up the Redgate road. David was flying ahead and I was struggling to lift my legs up, my head was getting red like it was about to explode, my breathing was louder than the passing cars and I felt like to give up… In these moments (it took me a while before I became comfortable running up Redgate) I was saying to myself: “My body can do a lot more than my mind is telling me so”. That was helping me to continue running, to keep pushing. To do not give up when it was getting hard.
Straight after Kate reminded me that mantra, I put a lot more effort into the next hilly segment. I just kept saying to myself that my body can do so much more than I think. I’ve had a lot more fun and it was so much easier!
During another attack on hilly Strava segments, I noticed the inner chatter in my head: “You are slowing down. You are so slow. Luke is probably already on top of the quarry, you are still so far. You are so slow”. And then I quickly realised, how this kind of talk is affecting me. I nearly stopped running and started to walk… but instead, I said to myself: “great effort, you are still running, slower than you could but at least you are not walking. Your body can do a lot more than you think, just let it do it.” and I managed to run to the top of the quarry without stopping (and bagged some great achievements on my Strava segments).
Where am I getting with this? What you tell yourself is what you believe. What you believe is what is happening to you. Someone once said, “whatever you believe, you are right”.
Our minds are so powerful.
If you keep telling yourself that you are unfit, that you are getting old, that you are slow, that you are getting injured easily… this is what you will see more of. 
As humans, we love being right. In order to be right, we always strive to be congruent with what we believe. If we believe we are not fit, we will confirm that with our actions. It’s not magic and it would be hard to suddenly start saying to yourself “I’m a super fit, fast runner” if deep down inside you know this is not true. But what you can do instead is to catch this crappy talk and encourage yourself with a bit kinder words. 
Say to yourself things like “You are doing well”, “You can get your fitness back quickly” or “Wow, you are still running, slower but still running, years ago you’ve had to take breaks to walk. Well done”. 
Talk to yourself the way you would talk to a friend and you’ll be surprised with your results.

Half-Marathon Time Trial – Paul Peters

This one’s dedicated to Skusey who I hear was asking after me on strava (sorry, I don’t go on much anymore!). To make up for it I’ll go into painstaking detail to dissect today…
I’d signed up for Tatton Park half-marathon back in November, and it’s currently on its 3rd rescheduled date in March (although I’m cautiously optimistic about it going ahead this time). Since the 2nd date was this weekend, I though I’d see where I was at with a time trial.
The idea of a half-marathon time trial was a bit daunting to be honest. It’s a long time to stay focused with no outside motivation from crowds or competition, but I’d taken a more relaxed approach to training planning so I was curious to see where I was at.
Since I recently moved from Glossop to Manchester I had an abundance of flat routes to choose from, and I settled on a very wet Platt Fields park, full of large puddles and some muddy strips.
After my housemate saw the rain this morning, he bailed on cycling round for company (can’t blame him), so I set off in my “race” kit for a longer-than-ideal warmup. Probably looked a little odd going through the streets in a vest and arm warmers. After a couple of km’s, some drills and psyching myself up, I set off for 8 and-a-bit laps of the park.
Setting off, I had 2 goals in mind. In an ideal world I would hold 3:30 km’s for the whole run (around 1:14 pace), but failing that I’d be happy to hold that pace for the first 10 miles.
After settling into my pace for the first few km, I was feeling strong coming through 5km. Soon after, 10km came and went and I still felt suspiciously strong. Even stranger, 15km came around and I was still feeling smooth and in control, much different to my last experience racing a half in Manchester.
It wasn’t till around 18km that I started feeling “leggy”. I wasn’t sore, but my legs were starting to feel like they were running a little on empty. Fortunately by that point, I had barely over one lap to go, so I could push it out my mind and tell myself I was nearly done. As I came round the lake to finish, I had a mental blank and couldn’t remember whether a half was 21.1km exactly, or if there was a little more. Driven by a fear of wasting the past 70 minutes I ran an extra couple metres just to be safe, and called it a day.
Looking at my watch now, and confirming that a half is indeed 21.1km, I’ve come through in about 1:12:30 (3:26 pace). Couldn’t be happier with that showing all conditions considered. Further still, I managed to negative split the run by feel (and close in a 3:15km), and heading into Tatton Half I’m confident in my ability to not just run it fast, but race someone for a podium place should the chance arise.

Splits for those interested:

5km17:23
10km34:39 (17:16)
15km51:50 (17:11)
20km68:56 (17:06)
21.1km~72:30

I’ll even do some miles for weird ones in the club

5m27:44
10m55:15 (27:30)
13.1m~72:30 (17:15)

Hopefully I get the chance to prove myself against runners soon, rather than confusing random Saturday morning park-goers!

The Wildbank Half Dozen – Ian Crutchley

Sikobe and I had a winter crack at his lockdown invention, The Wildbank Half Dozen. With 18 miles and 4,200ft of climb it involves climbing to Wildbank trig 6 times, each by a different ascent and descent line. It’s a great route, a bit of everything, and is certainly worthy enough that I’m proposing to write it up and put it with GDH anytime challenges. Pretty wintry up top but we managed 4:32 for the route which isn’t bad at all for the conditions. I didn’t know Wildbank too well before today, but suffice to say that’s changed!

Global Therapies YouTube

Check out the Global Therapies YouTube channel for weekly short videos with suggestions for strength training ideas and tips for the best technique!

Club Champs

Stop watches at the ready – the club champs will be taking on a slightly different format this year. Behold: the year of the time trial!
This year’s champs will be based on 10 monthly race routes and 2 year-round challenges. There will simply be a female and male winner in each of fell, road and trail route groups and you must complete all three in a discipline to be counted towards that prize.
To qualify for the overall Championship, you must complete at least 5 routes across the year plus at least 1 of the year-round challenges.

Routes & Challenges

MonthRouteTypeDistance
MarchGlossop 5Road5m/8km
April3 TrigsFellApprox. 12m/19.5km
MayGDH 10kRoad6.2m/10km
JuneRound the ResersTrail5m/8km
JulyGlossop SkylineMixed30m/48km
AugustHadfield DashTrail5.5m/9km
SeptemberShelf MoorFell5.5m/9km
OctoberNew Glossop Fell RaceFell22m/35km
NovemberBeehive 5Road3m/5km
DecemberGravy PudTrail5.5m/9km
AnytimeGlossop ParkrunMixed3m/5km
AnytimeRunning Track MileTrail1m/1.6km

Full details, including the all-important rules, are available on the website.

Knowledge Base

If you’ve been reading the reports over the last few weeks (which of course you all have), you’ll be aware of the new knowledge base on the GDH website. This week we have two more articles for you to get your teeth into – one from Marie Williamson about running back-to-back marathons, and one from Ian Crutchley about the ancient practice of trig point painting!

Back-to-Back Marathons by Marie Williamson

Trig Point Art in the Context of Fell Running Club Livery by Ian Crutchley

You can visit the rest of the knowledge base here. If you have any pearls of wisdom that you would like to share in an article for the knowledge base, please send them to gdhweeklyreports@gmail.com.

Committee Corner

AGM, Voting Process and Committee Vacancies

The 2021 AGM will be taking place virtually on 17th February at 19:30 via MS Teams. All details are on the club facebook page, if you do not have access to this, please email club.secgdh@gmail.com for further details.

If you’re not familiar with MS Teams then please check out our handy guide HERE. There is also an opportunity to try it out at some test session set up for 10th/11th February (details on the link).

As you know, John Stephenson is stepping down as Chair. We are very glad to be able to say we’ve had 3 club members (Alison Holt, Jeroen Peters, Pete Wallroth) express interest in the post of Chair. This means there will be a vote at the AGM. Each candidate has written a brief statement which you can read here. (We’ve checked and access looks fine, but any probs, just let Lucy know.) We also have 3 club members (Zoe Barton, Guy Riddell, Wioleta Wydrych) express interest in becoming an ordinary member.

Please see this document outlining the candidates, and what the voting process will be at the AGM. 

Thanks to everyone who has expressed interest in being on the committee! We’re all volunteers and it’s great to see people volunteer to give up their time for the benefit of our friends and fellow clubmates.

Exciting Announcement!

For the past 5 years, England Athletics have run a Club Run programme; a free initiative specifically aimed at supporting clubs with road running.

It offers successful EA registered clubs a series of coaching sessions led by experienced coaches to support runners, leaders and coaches in working towards improved performance at a specific event or race distance.

The Club Run Virtual programme is designed to support clubs during the ongoing Covid-19 restrictions and through the winter months by delivering an online-based version of Club Run through a team of coach deliverers. They have offered up to 20 clubs the opportunity to take part in Club Run Virtual. A condition of applying was that over 50% of the membership are EA registered, based on the last full year membership, we *just* managed to achieve this. So this highlights one of the many benefits that EA membership offers! It’s not just £2 off your race

entry fee! https://www.englandathletics.org/clubs-and-facilities/our-programmes/club-run/

Having seen the announcement the day before the deadline in January, Pete and I hastily wrote the 1000 word application in 3 hours one Sunday afternoon.

We had to answer 2 questions:

1) What activities or innovations has the club delivered or taken part in to support members or keep them engaged during 2020?

2) Why we wanted the club to take part and what topics we thought members would like.

Once we started, writing this was actually easier than you’d think down to the fantastic things each and everyone one of the club has been doing during the pandemic, so many activities and innovations that we could share (quiz, team relays, club history, virtual coaching)! Also, Paul had polled you before NY asking what your goals were, so we had a good idea what things people were interested in in terms of topics.

Anyway, cutting to the chase, we are delighted to say, that we have just found out our application was SUCCESSFUL! And we are one of the lucky 20 clubs to be selected! We are really pleased to have had the application approved and be able to give GDH this great opportunity; will share with you more details over the coming days and weeks as it’ll be pretty fast moving to get sessions arranged. We’ve got a call arranged next week with Chris Hollinshead who is a Level 4 EA coach with a wealth of experience coaching athletes over 2 decades, and will find out more about the sessions that can be delivered.

Excitingly, EA have partnered with NURVV Run, a new sports wearable which measures running from your feet – providing unrivalled insight into cadence, foot strike, pronation, step length and balance; previously only available in a sports lab. As part of this collaboration, NURVV will be providing up to 5 free samples for runners to trial and gauge a better understanding of their running form. Again, we will share more details about this ASAP.

So, it sounds like we’ve got an exciting couple of months ahead – look forward to us getting stuck in!

Subs

If you haven’t already, Vicki Hamilton requests that you please pay your subs! Details as follows:

GDH membership subs are £10 per annum or £5 per annum for those members who are unwaged. EA affiliation is an additional cost of £16 per annum but the club contributes £5 to cost of EA membership for each club member.

To summarise:

GDH membership only waged £10

GDH membership only unwaged £5

GDH plus EA waged £21

GDH plus EA unwaged £16

Under 16s are free unless they want EA membership for cross country.

If you could transfer the subs to the GDH bank account and email me at membership.secgdh@gmail.com to let me know you have paid, that would be very helpful.

NOT Coached Session L3W5

Always interested in taking on board the feedback from runners who have completed the last week’s session, I felt it only right to offer you something less “horrible”. Not my choice of words but ©Rob Sheldon.

Over the past weeks the focus has been on (re)building the basics, fitness and some strength.

Gradually, I have introduced some pace running. Continuing along these lines, this week I am upping the pace from 10K pace to 5K pace. But, so as not to challenge you on 2 fronts, physical and mental, a really very simple set to understand and remember.

Here we go:

10 x 400m at 5K pace with 200m easy jog between. Simple enough?

If you are not sure of your 5K pace or are not running on the track with an accurately measured distance, run for a set time, e.g. 1m45s at 7.5-8/10 RPE.

As for the weekly reminder, do not forget your warm-up! This set, like last week’s, is fairly intensive from the start so just doing a gentle 10-minute easy jog will not cut it. Incorporate some strides, high knees, giant skips, fast jogging on the spot (with or without knee lift) and good arm swing (with 90° elbow) and only when your heart-rate is up and your breathing deep, should you start the main set, after a few minutes recovery.

Coach J

Don’t forget to send your news to gdhweeklyreports@gmail.com – next report in two weeks’ time!

“Blimey, we’re nearly in February” weekly report

Busy in the hills today! “Men” with guns, a woman in wellies offering unsolicited nav advice, someone accusing us of jogging (it’s true, we were jogging), several startled hares and a rogue snowball. Other than that, nothing else happened.

Here’s the (bi)weekly report!

The (Virtual) Spine Race

They don’t come much longer than the 268-mile Spine Race! As with many cancelled races they’ve set up a virtual option and Wioleta Wydrych has almost unimaginably decided it was a good idea. The virtual race requires you to complete the distance within a month. Here’s Wioleta’s update on her progress so far.

Here is a little update about my January’s goal/challenge 🙂

My progress towards spine virtual challenge goal for January – run (or walk if you have that much time🤣) 268 miles (431km) in January

I’ve been resisting to sign up for any virtual races until I realised that nothing will go ahead in the near future and I signed up for the first thing that came to my attention – virtual spine race challenge. I thought “it would be nice to take part in that race one day (in a very very far future that is 😜), let’s start from running that distance within one month”. I’m not sure if it was the best decision as until now my weekly average mileage was about 40km/week, now I needed to double it. We all know about the 10% rule and I don’t want to be injured. I took yoga super-seriously, made friends with a foam roller and bought a small electric handheld massager (the best investment ever). 

Today I’m a week away from the end of this challenge and with help of many running buddies from the club I’m further ahead than I thought I would be. It’s 24th of January and I covered 365 kilometres out of 431. Only 66 kilometres to go!

That sounds easier than it is
😜 Good thing is that I’m free from any pains (not counting the pain while foam rolling), but every single day I’ve spent from 20 to 60 minutes doing yoga, foam rolling and massaging my muscles. After every single run, I stretched and massaged my muscles. I’m actually hoping that it will become a habit to look after my muscles so well as It makes a massive difference to my form and the way I feel when running. Now I just need to decide whether I will run little and often this week or maybe leave some bigger mileage for the end. 50km run just to make a challenge more challenging :P?

Ps. Huge thanks to all of you who helped me to tick some miles already
😊

Front Page News

No-one gets as lost as much as Luke Holme – mainly because he can’t see properly out of his dinosaur costume. He’s made front-page news this week with his epic 100-mile challenge taking in two 40-mile loops of (roughly) the Glossop Mountain Rescue Team (GMRT) area followed by another 20-mile loop finishing at Manor Park! All in support of GMRT this is a massive challenge and I’m sure GDH will be out to support. Keep your eye’s on Facebook for details!

Articles / Knowledge base

If you cast your mind back to a couple of weeks ago (I know this can feel like an eternity in lockdown) we’d had a couple of club members provide an article on their preferred topics.  I don’t know about anyone else, but I’ve spent the last two weeks eating an enormous amount of bread to prepare me for running a 2:22 marathon like Rick Gwilt. With an extra inch on the waistline already, I’m not sure it’s working!

We have two new articles for you this week!  First up, is a piece on Mountain Marathons by Imogen Trinder, covering all things OMM. It’s time to dust off your compasses and get out there! I do have to note that I have stood with Immy at Bleaklow Head with the intention of heading towards Grinah stones whilst she became quite agitated that a compass set to go west seemed to be guiding us in completely the wrong direction! But she seems to have it all sussed for the OMM:

Mountain Marathons: An Overview

Some of you may have noticed it’s snowing. This article from Paul Skuse (with input from Tim Budd) is a well-timed guide to the all-important winter kit:

A Rough Guide to Winter Kit

If you do forget to take any kit though, it’s good to know the ‘elf&safety teams are out there making sure we’re aware of the dangers in the hills…

Rather than lose these valuable articles we’ve now created a section on the website – the Knowledge Base.  If any members want to send in an article, then please send to gdhweeklyreports@gmail.com and they can be included in the weekly report and also added to the articles section of the website.  Check it out HERE.

Just to wet the tastebuds we’ll be adding Marie Williamson’s piece on running back-to-back marathons soon!

Local Challenges / Fell Races

No doubt most of you will have seen Ian Crutchley’s post last week about the new section on the website recording a number of long-lost (nearly) local races and challenges.  There’s been a massive amount of research put into these so big thanks for Ian for writing them. There’s a couple more old routes/challenges that are currently being worked on, so keep your eyes on the website, and of course, get out there and give them a go! Don’t forget to let us know how you get on!

Check out the challenges HERE.

AGM / Committee

I’m sure most of you will have seen this anyway, but here is a copy of the Facebook post from the Committee on the AGM.  As it’s on Microsoft Teams there can’t be as much chair throwing as a usual AGM, but we’ll still get all the latest Committee info and as a bonus you get to have a sneak peek at everyone’s houses on their video background! Get this into your filofaxes:

Attention all club members! (post updated 19/01 with Teams link and constitution info)

We recently had a committee meeting and following feedback from members about the notice given, please be advised the AGM has been postponed and will now take place on Weds 17th February at 19:30. Sorry for any inconvenience this may cause.

We would like to share some information with you ahead of the virtual AGM:

Agenda – This will be on the website imminently, so please check there for details

Motions – please email any motions to club.secgdh@gmail.com by 10th Feb 2021

RSVP – please let us know if you will be attending by commenting below, or emailing club.secgdh@gmail.com. Hopefully by going virtual, it will enable many more people to be able to join!

Committee posts and vacancies: The posts of 1 x Officer (Chair), and 2 x ordinary member will be vacant and need filling. However, you may also express an interest in any of the officer or committee member roles. These are the committee roles:

Chair

Secretary

Treasurer

Ordinary Committee Member x 6

Please express interest in advance by emailing club.secgdh@gmail.com by 1st Feb 2021 however if n-oone has expressed interest in advance, you may stand on the night if you wish. If more than one person wishes to stand for a role or for the number of committee member positions, then you will be asked to speak for up to 2 mins about why you wish to stand, and a vote will take place. (This will be done virtually on the night and will be fully anonymous and transparent). If not then the expression will simply require a proposer and seconder.

For the role of Chair, we ask that you provide a short written statement with your expression of interest. There is a role description for Chair on the Committee page of the website.

The current constitution is now available on the commitee page of the GDH website. As per the motion agreed at last years AGM, the constitution is currently under review and will be shared with members in due course.

We will be using MS Teams as the platform for the meeting, you don’t need any specific software installed – we will share guidance in due course.
Joining link: https://www.google.com/url…
Greg is going to share some dates/times where we can try teams with you if you haven’t used it before and want to see how it works/what it looks like!

Captains: We would also like to invite club captain(s) to manage relay teams (hopefully one day later this year there may be relay races to enter again!). These may be fell, trail or road relays – part of this role will be to identify relevant relays of interest to club members. We are not necessarily looking for both mens/womens captains; but if more than one person would like the role then it can be shared.

Hope to see you on the 17th Feb!

From the Committee

Annual Subs Due

New membership secretary, Vicki Hamilton, is after your money. I’m a guilty party in not yet paying but let’s get it done! Here’s the details:

GDH membership subs are £10 per annum or £5 per annum for those members who are unwaged. EA affiliation is an additional cost of £16 per annum but the club contributes £5 to cost of EA membership for each club member.

To summarise:

GDH membership only waged £10

GDH membership only unwaged £5,

GDH plus EA waged £21

GDH plus EA unwaged £16

Under 16s are free unless they want EA membership for cross country.

If you could transfer the subs to the GDH bank account and email me at membership.secgdh@gmail.com to let me know you have paid, that would be very helpful.

NOT Coached Session L3W3 

Here’s Coach Jeroen’s session for this week!

Before getting stuck into your challenge for the coming week, I want to share a very sad milestone. At the start of this week, I received a message from Dan Stinton (no, that is NOT the sad milestone!) telling me that one of the markers on the Glossopdale Running Track had been pulled out of the ground. I cannot even say that I was angry but more saddened . Saddened that anyone can get some perverted pleasure from vandalising a community facility that is used and enjoyed by many.

As soon as he made me aware, I got straight in touch with DCC who would send someone over straight away. Dan kindly put the marker on the side of the path. At the time of writing this, the marker is not yet back and has been removed. I have not been able to have confirmation that it has been picked up by DCC yet. Fingers crossed that it is not lost.

Now, time to focus on something positive, you ever increasing running fitness. This week, an easy one , at least for those who use Running Watches set to Metric (i.e. Km instead of Miles). .

Run 5 x 1000m as the first 800m at ~10K pace and the final 200m accelerate to ~3K pace. Take a 3-minute recovery jog before you repeat. Please note, this is a continuous set so no static rest after each rep but straight from rep to jog and back to the next rep!!!

If running this set “on the clock”, you can amend the set as e.g. 4 minutes at 10K and 1 minute at 3K pace. Your pace is about 7/10 (able to speak in short, broken sentences) for the first part of each rep and finishing at 8/10 RPE (able to speak couple of words).

Running this set properly takes a fair amount of effort but if I have underestimated your fitness, feel free to add another rep but ONLY if you maintain the effort of your first and second rep. If not, call it a day and that way you lock-in the full benefit of your efforts.

You probably get a little sick of reminding you (and that is a good thing as you know it now) but please do a good warm-up. At least 10 minutes easy jog followed by some quite intense drills to raise your heart rate and get your body ready for this exercise. Consider, 3x 30 seconds high knees increasing the cadence, skips with arm-swings, 4 or 5 strides (60-100m), and finish with some leg-swings while you are getting your breath back, before the first rep of the main set.

Take care, especially if there is snow and ice, and enjoy!

Anything Else? Parkrun Corner?

Sadly not, that’s it for this week folks. Keep sending stuff in to gdhweeklyreports@gmail.com

Here’s a picture from the hills (including the sun, Paul Skuse and Chris Jackson‘s finger)

Snow Time!

Harriers appear to have been out and about en masse this week playing in our lovely local winter wonderland: not just on foot, also on snowboards, skis and sledges.  The ones that got up early on Saturday morning enjoyed an amazing cloud inversion and fresh pow …. the ones who were slightly slower off the mark enjoyed the combined navigational and physical challenge of drifting snow, missing paths and very poor visibility.  

Things Harriers know

Given that we are once again in lockdown and given that there is so much uncertainty around this year’s racing calendar, we are changing tack slightly on the reports at least for the next few weeks. Where we would usually be sharing race reports, we are going to be tapping into the vast amount of collective knowhow and experience on all things running-related within the club.   Once we have enough content, Dan S. will do techie things to create a new ‘knowledge’ section on the website.  In the meantime, please see the first two articles in the new GDH Knowledge Series:

Next up will be some musings from Paul S. on Winter Kit and Immy T’s take on Mountain Marathons.

In addition to the great articles from Rick and John (thanks both!), Tim B’s blog from Feb 2020 on the importance of being well prepared when heading into the hills provides some very valuable food for thought if you have not already seen this: https://testedtodestruction.blogspot.com/2020/02/go-outside-sit-down-wait.html

New Year’s Running Resolutions

In the light of the hugely enthusiastic response to Paul S’s recent FB post on 2021 running-related resolutions, we are also hoping to feature blogs from various Harriers on how they are progressing towards their targets for this year be it (re)starting running, recovering from injury, achieving a PB or completing a specific race or challenge. 

If you would like to share any pearls of wisdom on a running related topic or let us know how you are getting on with your 2021 running resolutions or if you have any running antics to report please let us know at the usual email address gdhweeklyreports@gmail.com.  

The reluctant return of the “NOT” Coached Sessions Coach. (Lockdown V3 W1)  courtesy of Coach J

Not because of any reluctance to coach but reluctant as I, and surely all of us, had hoped that instead of more restrictions, we could have at least continued with the group sessions as we did at in December. Never mind, I will continue to give you some ideas and hopefully motivation, to get out, run and do at least one intense effort session each week until we are free to train in groups again. Now that the festive season of indulgence and over-eating is behind us, it is time to re-focus on regaining any fitness that may have got lost so nothing to taxing or challenging but steady re-building. Also, nothing too complicated, requiring mental maths…

So, a very simple half pyramid starting at 400m with 400m increments up to 2K or 400m; 800m; 1200m; 1600m; 2000m. Run each section a little faster than 10K pace (or 7-7.5/10 RPE). After each section 400m easy jog.

If you are not running this on a track, convert to a time. Eg. someone running a 10K in ~45 minutes = ~1m50s. So you would run 1m50s; 3m40s; 5m30s; 7m20s and finally 9m10s. Your recovery can be 4 minutes easy jog between each effort. If you are not sure about your pace for 400m, my pace chart can help you. You can find it here:  https://glossopdaleharriers.wordpress.com/training/speed-training/

For those who may find this a little short because they have been good boys and girls during the festivities and kept in peak fitness, you can try the following full pyramid set instead:

1000m; 2000m; 3000; 2000; 1000. Each segment run at ~half marathon pace with a 3 to 4 minute recovery jog between each effort. Again, my pace chart will help you work out your times if you want to run this “on the clock”.

Finally, and I cannot emphasise it enough , do NOT scrimp and save on your warm-up. At least 10 minute jog followed by some drills like high knees, butt kicks, karaoka (or grapevines), (high) skips, arm and leg swings. Your heart-rate MUST be raised after these! If you have not done anything like this for a while, take it easy as this is all about re-building and not pushing yourself to your limits, resulting in injury!

A couple of quick reminders

  • The club AGM is scheduled for Wednesday January 27th in the evening – this will be the club’s first foray into digital AGMs and further information will be available from the Committee shortly.
  • The 2021 GDH membership subs are now due – please see Vicki’s recent post on FB for more info.

Happy winter running!

Happy New Year Harriers!

It would be an understatement to say this year has been an unusual one and of course, we’ve all had our own personal challenges to deal with along the way. It’s easy to dwell on negatives, but let’s not forget how many good times there have been! Here’s a look back at a few photos that have been uploaded to the GDH Facebook page throughout the year, even back as far as when there was….. gasp… races! What a great club!

Here’s to a positive 2021 for everyone!

HAPPY NEW YEAR!

Its the “Lets have a COVID Christmas” bi-weekly report!

Have 5 days of feasting and frivolity! It’d be inhuman not too! Actually, change of plan – make that one day, change your plans, buy a turkey for 2 and don’t go anywhere!

Whatever you ended up doing, whoever you saw, whether you put your whole foot in, your whole foot out, whether you shook it all about, and however much you ate and drank we hope you had a good un! One thing is for sure, bet there were a whole lot fewer arguments this year 😉

A bit like a Christmas parkrun, the GDH weekly report inbox was pretty bare….except for the chocolate reindeer.  Thanks to Coach J for sending in his update:

“Tradition has it that the last Coached Session of the year, just before Christmas, is the REINDEER Challenge. It is a “competitive” event whereby every runner has exactly the same chance of winning. It does not matter if you are super, speedy fast, or a somewhat more sedate runner. And not even Covid-19 could throw a spanner in the works of this traditional year-end event.

To ensure that social distancing could be maintained, this year’s challenge was an individual event, or for pairs from the same household. All were asked to guess the time it would take to run 1 loop on the running track (=1400m) Everyone had the chance to try as many times as they wanted/could manage within half an hour. And, without cheating or looking at their watches, whoever got closest would win the prestigious price: first pick of chocolate Reindeers, Golden Bears, Santa or tree decorations.

It is not an understatement that this year saw the closest results in the (~10-year) history of the event. After many years of trying, Alison Hot finally grabbed the first place, together with Kate Bowden, running a socially distanced 2 metres behind, but both on the same time. They were a mere 2 seconds slower than predicted. Impressive pacing! With only 3 seconds off his estimated time, was Paul Peters. He was slightly faster than he had anticipated. The last place on the podium was nabbed by David Christie-lowe who went 4 seconds under his estimated time. 

This left our defending champions, David and Holly Munday into fourth place, 5 seconds off the pace. This would have easily been good enough for first place last year as they won in 2019 with a difference of 7 seconds between estimated and actual time. Still, she did not go home empty-handed.

Harry Hawkins, back from Sheffield was the only one who made it to 4 attempts but each and every one quicker than he thought he was capable of. His best, 13 seconds faster. Joe Gavin should have had more faith in his own pacing ability instead of staying close to David. This meant he was too quick on all his attempts with a best effort 14 seconds of the pace. Finally, Emma Peters was still only 15 seconds of her predicted pace after she “over-corrected her first attempt of 22 seconds too quick. Still, this result would have easily seen her finish in the Top 3 in any other year. Just not in 2020.”

Litton Christmas Cracker virtual race

As has been the norm for racing in 2020, some race organisers have put on virtual offerings of their popular races. One such race is the Litton Christmas Cracker fell race which is usually a sell out race taking place at the start of December. Well known for its post race mince pies and mulled wine, and the christmas tree that is put on top of the trig point which is one of the checkpoints near the end of the race! It’s around 7.5 miles with approx 360m ascent. I’m not one for fell races usually without knowing what’s instore, so this virtual offering seemed like the perfect opportunity to give it a whirl! The organisers are using an app called MaprunF which (in theory) works at the click of a button when you head off from the route start and beeps when you hit the various checkpoints. Pete W, Pete T, Rob S, Greg and I planned to do this on 23rd Dec come rain or shine! Fancy dress was encouraged, so as you can imagine, “some” of us donned their finest festive running get- up (whilst the rest of us dressed for the elements 😉 ).

An absolute cracker of a route – wasn’t what you’d call a classic fell race – but had a bit of everything including the obligatory wading through the flooded river, mud, wind and hail at the trig point. Race results show some fast times in normal years, we however were not in any huge hurry, having far too much fun and taking loads of photos so by the time we got back to the cars, frozen cold, we’d been out for nearly 1h50! We had to bring our own mince pies, and in the absence of any mulled wine (and the fact we were all driving!), the closest we could get was Pete’s peppermint tea from the village shop! Can definitely recommend this as a route, and a virtual  race – so if you fancy giving it a go and helping raise some £ for the local charities they usually support, you can find all the details on the FB group Litton Christmas Cracker fell race 2020. 

Petes face giving nothing away….the hail the wind, the cold….!! Lets not hang about at this trig!


That’s a (leftover turkey) wrap

So, we have 4 days left of possibly the weirdest year we’ll ever (hopefully!) live through – that means 4 days more to get in some more miles, more hills, roads, parks, fells, bogs, snow (fingers crossed!) and burn some more calories so you can finish the rest of the mince pies and port before getting started on the supermarket yellow sticker offerings (just me?).

Am sure we are ALL looking forward to a return to normality and some proper races in 2021, so nows probably a good time to stick on a film, get online, and have a ponder at what races/challenges/adventures you can do in 2021 (assuming the race diary isn’t already choca from the rearranged 2020 ones!!!). In the meantime though, stay safe and keeeeeeeeeeeep running! (sorry, been Strictly-fied).