| Thursday 11th July Steady Run 6k / 8k / 10k |
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A Group 10k No Inters under 16 allowed. B Group 6k and 8k runs Inters 6k and 8k. Led by Steve and Judith |
| Tuesday 16th July Tees Cottage Out and Back |
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A Group 4 x Out and Back Inters 2x Led by Steve B Group 3 x Out and Back Inters 2x Led by Judith |
| Thursday 18th July Ash Tree Drive Hills |
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A Group 8 Hills Led by Steve B Group 6 Hills Led by Judith |
| Tuesday 23rd July Upper Desmenses X/Country Laps |
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A Group 4 laps Led by Steve B Group 3 laps Led by Judith |
| Thursday 25th July Romaldkirk Hill Run |
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Warm up at 6..10 A Group Led by Steve 1 Lap Start at 6..25 B Group Led by Judith 1 Lap Start at 6..25 Meet at Rose & Crown Romaldkirk 6..10 |
| Tuesday 30th July 200metre Sprints Barnard Castle School |
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A Group Seniors 3 x 4 x 200metres. Inters 3 x 3 x 200metres Led by Steve B Group Seniors 3 x 3 x 200metres. Inters 3 x 2 x 200metres Led by Linda Meet at Barnard Castle School |
| Thursday 1st August Gypsy Lane Hills |
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A Group Seniors 6 Hills Inters 4 Hills Led by Simon. B Group Seniors 6 Hills Inters 4 Hills Led by Judith |
| Tuesday 6th August Fast Miles Montalbo Road |
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A Group Seniors 4 Miles Inters 3 Miles. B Group Seniors 3 Miles Inters 2 Miles. |
| Thursday 8th August Steady Run 6k / 8k / 10k |
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A Group 10k No Inters under 16 allowed. B Group 6k and 8k runs Inters 6k and 8k. Led by Simon and Skye |
| *Tuesday 13th August Bowes Museum** |
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A Group Seniors 6 Laps Inters 5 Laps Led by Steve. B Group Seniors 5 Laps Inters 4 Laps Led by Simon. |
| Thursday 15th August Raby Avenue-Orchard Brae & Woods |
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A Group 4 Laps Inters 3 Laps Led by Skye. B Group 4 Laps Inters 3 Laps Led by Linda |
| Tuesday 20th August 400metre Sprints Barnard Castle School |
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A Group Seniors 2 x 4 x 400metres. Inters 2 x 3 x 400metres Led by Judith B Group Seniors 2 x 3 x 400metres. Inters 2 x 2 x 400metres Led by Alan Meet at Barnard Castle School |
| Thursday 22nd August Lower Desmenses Hills X/Country |
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A Group Seniors 6 Hills Inters 5 Hills Led by Steve B Group Seniors 5 Hills Inters 4 Hills Led by Simon |
| *Tuesday 27th August Bowes Museum** |
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A Group Seniors 6 Laps Inters 5 Laps Led by Linda. B Group Seniors 5 Laps Inters 4 Laps Led by Skye. |
| Thursday 29th August Romaldkirk Hill Run |
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Warm up at 6..10 A Group Led by Steve 1 Lap Start at 6..25 B Group Led by Judith 1 Lap Start at 6..25 Meet at Rose & Crown Romaldkirk 6..10 |
| Tuesday 3rd September Tees Cottage Out and Back |
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A Group 4 x Out and Back Inters 3 x Led by Judith B Group 3 x Out and Back Inters 2 x Led by Skye |
| Thursday 5th September Fartleck Barnard Castle School |
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A Group Seniors 30 minutes Inters 20 minutes Led by Steve B Group Seniors 30 minutes Inters 20 minutes Led by Simon Meet at Barnard Castle School |
| Tuesday 10th September Upper Desmenses X/Country Laps |
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A Group 4 laps Led by Steve B Group 3 laps Led by Simon |
How to warm up
Stretching Exercise #1: Hamstring Stretch
There are two primary ways to do the seated hamstring stretch (1) split your legs apart like I do in the photo above, or (2) you can bend one leg and keep the other extended straight in front of you. It looks a little like the butterfly stretch below, but one leg is extended forward and the bent leg is against the ground. Both stretches are a great way to stretch your hamstrings, which are the muscles on the back of your thigh that can cause low back discomfort if they are too tight. To make the stretch more intense, pull you toe towards your body, flex your quads, and reach as far as you can.
Stretching Exercise #2: Butterfly Groin Stretch
Here, press your elbows down in an effort to increase the stretch. The closer you put your feet to your body, the more intense the stretch will be.
Stretching Exercise #3: Lying Hip Stretch
Your hands are supposed to be around your right knee to pull the left leg towards your body. This is a great hip stretch that I think you should incorporate into your routine. Most guys have very tight hips, so this is particularly important for guys.
Stretching Exercise #4: Lying Quad Stretch
Of all the stretches listed, this one you may consider doing while standing while holding on to your foot with both hands. I included the lying quad stretch because the theme is doing all the stretching exercises on the ground, but try it out and see what you think. The further you bring your knee backwards, the more intense the stretch. The quadriceps are muscles on the front of your leg.
Stretching Exercise #5: Calf Stretch
The standing version is pushing against a wall, but you can also do this exercise simply by pushing against the ground. Many runners in particular can have very tight calves, so this stretch is particularly important if you do a lot of high volume cardio. Feel free to play around with the angle that your foot is pressing against the ground. The further greater the angle of your foot, the more it works your upper vs. your lower calves.
Stretching Exercise #6: Shoulder Stretch
This stretch engages primarily your medial and posterior deltoid (shoulder) and is easy to execute. This is a stretch you should definitely perform as you workout as well. Simply press while pulling your opposite elbow towards your opposite shoulder
Stretching Exercise #7: Triceps Stretch
This movement stretches all three heads of the triceps muscle. To make the stretch more intense, pull your elbow behind your head as far as possible while keeping the hand of the arm that is being stretched close to the shoulder.
For more articles and information about how to optimise your workouts and eating habits visit the BUILTLEAN website.