Sunday, 24 September 2017

The Week Ahead 25 Sept 2017

Tuesday it's Steep Street. 6 long and 6 short hills.

Thursday's run is to Shirenewton and then back. Or on down to Crick and back that way.

Sunday, 17 September 2017

The Week Ahead 18 Sept 2017

Tuesday's session is the Danes Loop. Come to the L C bar at 6.50 for the briefing.

Thursday's run is down to Beachley via the Wyebank estate.

OR there's the guided 45 minute steady run where we all run together.

DON'T FORGET YOUR HI-VIZ TOP!!!

Tuesday, 12 September 2017

The Week Ahead 11 Sept 2017

The Forest of Dean Mile on Tuesday is September's Club Champs Race.
The choice on Thursday:
Long Run - Piercefield Park, Porthcarreg, Gaer Hill masts, back.
Track - Paarlauf. Two sets of 20 minutes.
Guided 45 minutes run.
And finally - our Wentwood Woodlark on Sunday. Best wishes to all helpers and runners.

Monday, 4 September 2017

The Week Ahead 4 Sept 2017

Up on the LC field Tuesday for a One Minute Fast/One Minute Jog session. Aim for 12 of each.
You should have heard about the Treasure Hunt on Thursday. Organised by our Paul Murrin, but as a North Glos Orienteering Club event, you can enter it on your own or as part of a team. 

1. Meet at the back of the Castle on the grassy bank (NOT by the bottom car park, but near the top playground, just into the big gates). By 6:30pm so slightly earlier than the usual time. (You can actually start any time between 6 and 7pm)

2.The club are paying the entry fee for each team so you can just sign in at registration. Each team needs to sign in, but you can just enter as a team eg CH Trotters (Lisa, Tom and Jan) for example. That's one entry, not three.

3. You will then need to hire ONE electronic tag per team so if you can bring £2 for that bit it would be great.

4. You have a choice of three courses (short 2.8km, medium 4.7km, long 7.3km). The distances are as the crow flies so you will run further than this (unless you are a crow and can fly). The shortest route on the long course has been measured at 10.6km.

5. If you are too injured to run but you can walk then the short or medium course would be a fun thing to do. It's all around the town of Chepstow. No territory should be unfamiliar.

6. There is a junior course entirely traffic free, about 1km long. U16 can do the longer courses but need to be accompanied by an adult.

There's quite a bit of planning for this so to help with map printing and avoiding wastage etc can you book on this link which course you plan to go on:

https://www.surveymonkey.co.uk/r/FY6BM3V

Thursday's regular 45 minute guided run will also be on from the LC at 6.55, and there may also be some  quicker runners looking for a run at the same time.

Tuesday, 29 August 2017

: The week ahead 28 August 2017

Tuesday's track session is 4 sets of 400/200/200 with 200 slow jog recovery, and 2 mins between sets.
Thursday's Club run is the Wye Valley Walk, or the standard 45 minute out-and-back guided run.

Sunday, 20 August 2017

The week ahead 21st August

Tuesday's track session is a fartlek round the track. Runners will circle the track at a steady pace until the coach blows the whistle to signal an increase of pace for a number of seconds that is planned by the coach but is not known by the runners. Sounds hard, but we did it a couple of months ago with everyone surviving and indeed some even enjoying it!

You can be sure the the time spend running fast is always less than that doing the steady pace.

Thursday's run takes us across Piercefield Park, over the fields to Porthcasseg Farm, down to the road and up to Gaer Hill mast. Those wanting a long run can run over the fields to Pen y Parc on the St Arvans/Devauden road, and return via Trellech Grange. Otherwise turn left before then and return via St Arvans.

As always we also have the usual 45 minute steady out-and-back run option.

Sunday, 13 August 2017

The week ahead 14th August

Thank you to Kevin who is our Coach for training on Tuesday. A pyramid session run in time to help develop speed endurance.

On Thursday there is the club social run, The Gloucester Way. 
Or 
The 45 min out and back Guided Run. Run at the pace of the slowest.  For the slow runner, anyone not yet quick or strong enough, or someone recovering from injury.
And
On Saturday there is the the next race in the Fell series, the Four Fans.