Saturday, 24 February 2018

The Week Ahead 26 Feb 2018

On Tuesday work on your speed and speed endurance with 400m repetitions on the Severn Bridge. 8-10 repetitions with a jog recovery. Meet at the 5k time trial start at 7.20. Ensure you get a good warm-up on the way there.

Thursday’s Run is down to Beachley and back via the Wyebank estate.

Or follow Jane Horler on the 45 Minute Together Run.

And finally - the last Gwent League  cross country of  the season just over the S Bridge at Bristol’s Blaise Castle. Watch for the Captains’ posting for meeting times.


Sunday, 18 February 2018

The Week Ahead 19 Feb 2018

Tuesdays training is a Clockwise Danes loop speed endurance training session. Duration 30 mins or a max of 6 continuous loops with active recoveries.
Starting from the corner of Kingsmark Ave go down the hill in a fast but controlled manner then use a good hard effort up Huntfield Rd to the junction at Kingsmark Lane. 
Recovery is a jog/walk along Kingsmark Lane back to the corner with Kingsmark Avenue . Recovery time is an important part of this session so take about half of the time that it took to run up Huntfield Rd, OR check that your heart rate has lowered to about 70/75% of maximum before starting again.
On Thursday it’s time for the monthly 5k Time Trial on the Severn Bridge. Meet at LC at usual time to jog down for the 7.30 start.
As always we need three good souls to volunteer to time and record the runners, as well as the honoured human bollard: someone who’s eager to go down in CH history. And of course share in the chocolate reward tin.
I’m told our illustrious Chair is leading the 45 Minute Together Run. Def one for the annals!

Sunday, 11 February 2018

The Week Ahead 12 Feb 2018

On Tuesday meet at the LC at the usual time, and then follow MC Stuart Penny and the crowd to Meadow Walk for the hill session we first did 5 weeks ago.

On Thursday meet at the LC as usual for  MC Paul Lidgett to send you on a run up past the Hospital, down the Link Rd, across the Severn Bridge and back. A good ten miles but make it shorter by turning back at one of the towers.

Or follow Dave Andrews on the 45minute Together Run.

And finally - come down to Wetherspoons after the run Thursday for a chat, a drink and an optional curry.

Sunday, 4 February 2018

The Week Ahead 5 Feb 2018

On Tuesday make your way to the car park at the Old Ferry Inn at Beachley. Coaches Kevin and Danni need you ready to start at 7.20. It’s the Coachhouse Road session round a flat tarmac loop.

Thursday’s Run is out to Shirenewton and down to Crick. For a shorter run turn back at Shirenewton. MC Tom will sort you into your pace group.

Or on Thursday follow Kim on the 45 minute Run Together.

And finally - On Sunday the next Gwent League Cross Country is round the historic Pontypool Park. Challenging and scenic. Watch out for the Captains’ carshare directions.

Monday, 29 January 2018

The Week Ahead 29 January 2018

On Tuesday join in the 20 minutes out, 20 mins back down the Link Road and across the Severn Bridge. Coach James will be waiting at the top of the Link Road to set you off from about 7.10. Take care crossing the road onto and back off the Bridge path.
Thursday’s jaunt is along past the racecourse to St Arvans, up the A466 to the Wyndcliff turnoff, then over the stile by the car park onto the track to Porthcasseg Farm, left down to the road, and left again on the Penterry Hill lane back down to St Arvans. Torches a must.
As usual the 45 minute Run Together will leave at 7, led this time by Anne Jenner.
And finally - the next GLCL cross country will start at 11 on Sunday on the old railway track behind Usk College. Follow the Captains’ guidance for meeting times etc.

Sunday, 21 January 2018

The Week Ahead 22 January 2018

This Tuesday sees a return of the popular Thornwell Loop
The loop is about 1400m so a good distance for building distance endurance.
So meet at the leisure centre at 7 from where MC Syd will direct you, or come straight to the venue and do a warm up lap .
The training will start promptly at 7:25 from opposite Tesco.
Coach Sue is looking forward to seeing you all.
Thursday’s Run is the Shirenewton Run. Listen closely to Al when he sorts you into Pace Groups, while the 45 minute Run Together will be led by Lou Crockett.

Sunday, 14 January 2018

The Week Ahead 15 January 2018

Training this Tuesday is a Clockwise Danes Loop  speed endurance training session. 30 minutes or a max of 6 loops with active recoveries.
Starting from the corner of Kingsmark Ave and Lane, run down the hill in a fast but controlled manner, then use a good hard effort up Huntfield Road to the junction at Kingsmark Lane. 
Recovery is a jog/walk along the top of Kingsmark Lane back to the corner. It is important to take about half of the time that it took to run your effort up Huntfield.Rd. OR check that your heart rate has lowered to about 75% of maximum before starting again.
Thursday’s run is the monthly 5k time trial on the Severn Bridge. Jog down from the LC at 7 for the 7.30 start. Or if you drive down, make sure you put in a full warm-up including drills.

So far we’ve had no offers of help to time, record or bollard, without which.the run won’t happen.

Niki Morgan has kindly volunteered to lead the 45 minute Run Together from the LC at 7.

And finally,  don’t forget our monthly visit to Curry Night at Spoons after.