John Smithurst and John Capenerhurst have been offering Middle Distance Training sessions since September 2012. The sort of training offered is not just suitable for middle distance track athletes but can benefit cross country, road and fell runners also. The sessions normally take place at Beckfoot School on the grass track and are based on the Jack Daniels VDot formula. Once data on athletes’ performances at any of the following is ascertained: – 1500m, 3k, 5k 10k then a Vdot number is given to athletes who can then train at the appropriate level of intensity designed to improve performance over a 6 weeks or more period The VDot number is not related to age or gender but is a measure of fitness at a particular moment in time. And that fitness can be improved irrespective of age or gender by following a specified training regime. The more consistent the training the greater the improvement athletes can see in their performances.
Many of the athletes who have taken part in the sessions have simply wanted to improve their times at the Park runs in Bradford Lister Park. Others have joined Bingley Harriers and have gone on to represent the club in Track and Field events. It is good to see these new members representing the club and developing their potential. Nicole Farrier has recently donned the Bingley hooped vest and represented the club in an u17/u20 Youth Development League fixture at Cleckheaton 28 July 2013. Her 800m time of 2mins. 54 .0 secs was a personal best for the distance and suggests the potential for improved times. Nicole has been a fairly consistent trainer at the Thursday Middle Distance sessions, in spite of having to travel from Skipton. We hope she will continue to show the determination already evidenced in her commitment to Thursday training sessions. Bethan Johnson has also been a regular attender at Thursday Middle Distance sessions and has represented Bingley Harriers at a number of Youth Development League fixtures as well as participating in the Lister Park runs. Bethan achieved a personal best of 6mins.02 in the 1500 metres at the YDL fixture at Cleckheaton 22 June 2013. Bethan has also given support to the club by running in the 800m at Youth Development League fixtures. She too has potential which will be developed with regular commitment to middle distance training sessions. Daniel Smithurst, a consistent attender at Thursday Middle Distance training sessions, has been a tremendous help to the Bingley Harriers’ team in track and field fixtures in senior and u17/u20 events throughout the season, running in a variety of races as and when requested. His 1500m time of 5 mins.02 secs as an u17 in a senior event at Spinkhill Sheffield was a personal best for the distance, But he has also performed creditably in races at Cleckheaton 28 July (1500m in 5 mins .03 secs), Doncaster Keepmoat 3 August 1500m in 5 mins.11 secs); in the 800m at Cleckheaton 30 June
(2mins.24 secs), 800m (2mins…25secs) at Wakefield 7 July; and in the 800m at Cleckheaton again, 28 July in a time of 2 mins 21 secs – a personal; best; and most recently a 2.29 in the 800m at Doncaster Keepmoat 3 August. Daniel has also run in 4x 100 and 4x400m relays at every meeting this season. Daniel’s commitment and enthusiasm bodes well for the future. Katherine (Katy) Philips is also a recent member of the Bingley Harriers Track and Field women’s team, having attended Thursday Middle Distance training sessions. Katy has represented the Bingley Women’s Track and Field team in the 1500m She achieved a personal best at 1500m at Spinkhill Sheffield in 6 mins. 33 secs and the 3000m (a personal best of 14.05 at Spinkhill 9 June; 14.42 at Wakefield, 7 July; 14.47 at Doncaster, 3 August). Katy also has supported Bingley’s relay teams. Emma Green, a triathlon athlete, has also recently joined Bingley Harriers & A.C. after attending Thursday Middle Distance sessions. Emma ran her first 3000m for Bingley as a V35 senior in a personal best time of 11minutes 12.6 secs at Doncaster Keepmoat.3 August giving her 3rd position; and her first 1500m as a V35 for Bingley in a personal best of 5 mins.25.3 secs also at Doncaster 3 August giving her 3rd position not so far behind the winner’s time of 5 minutes 15.4 secs. Rosie MacDonnell has also been a consistent trainer at the Thursday sessions and produced some very good 400m times, perhaps the best being her 64.2 secs for her leg of the 4x 400m women’s relay at Doncaster Keepmoat, August 3 2013. Rosie has performed well in the shorter sprint races although the longer distances – 400m upwards see her at her best to date.
It is good to see middle distance athletes beginning to emerge and run for Bingley Harriers. The Middle Distance sessions have done a great deal in a short time to produce athletes ready to represent Bingley athletes such as Nicole, Bethan, Daniel, Rosie, Emma and Katy have given much valued support to Bingley’s track and field teams. Their efforts for the club are and should be much appreciated and we hope to see their commitment to and enthusiasm for the Middle Distance training sessions continue in order that their potentials may be fully developed.
Waiting in the wings is Dylan Thornton, nearly 10 years old. Dylan is probably the most consistent attender at the Thursday evening Middle Distance sessions. He is already showing considerable promise which we hope will blossom as he grows older
Next September there is a new look to Middle Distance and Cross Country Training.
Sessions will start on THURSDAY 5th SEPTEMBER. BECKFOOT SCHOOL 7.00pm
Week 1: THURSDAY: Repetitions: 6 to 8 x100m with 100m jog recovery at fast
Pace.
SATURDAY /SUNDAY: Race or Park Run at Race pace.
Week 2 TUESDAY: Intervals 4 to 6 x 5 minutes; 3 minutes jog recovery at 5k
pace/
THURSDAY: 6 to 8 x200m with 200m jog recovery at 1 mile pace.
WEEKEND; Threshold 20 to 30 minutes at 85% or Park Run at 85%
All the sessions will be on grass depending on weather conditions and light.
We can use a doubles tennis court area if grass is waterlogged or conditions do not permit use of grass area.
We can also use Thursday sessions for short hill reps if appropriate.
John Smithurst
John Capenerhurst