Sunday, 15 July 2018

The Week Ahead 16 July 2018

 On Tuesday we have the next Club Championship Race, the 5 Mile Bridge Run. Be at the Bridge Tunnel in time to pick up your number and chip and put yourself on the start line for the 7.30 off.

Thursday’s Run is along the scenic Gloucestershire Way.

Or join in the 45 Minute Guided Run also starting at 7.

Sunday, 8 July 2018

The Week Ahead 9 July 2018

The 3rd Rose Inn on Tuesday.
On Thursday on the LC Track Coach Jane will be offering a Sharpener Session of 2 or 3 sets of 400/200/200.
And the usual 45 Minute Guided Run will also start at 7.

Sunday, 1 July 2018

The Week Ahead 2 July 2018

On Tuesday an exciting new GLCL Race. Put on by Lliswerry, but out at Machen. A traffic-free path in the woods, you’d be stupid to miss it. See the Captains’ posting.
And on Thursday we host the renowned Tintern Trot. Organised by Dave Andrews it takes in a classic stretch of Offa’s Dyke, with the exhilarating swoop down Madgetts Hill. Go on, give it a go.

Sunday, 24 June 2018

The Week Ahead 25 June 2018

Join Coach James on the LC track on Tuesday for a 400m repeat session. You'll be running 8-10 repetitions (10 for groups A-C, 8 for groups D-F) with a 200m jog recovery between reps. 

This session is great for practising technique and pacing as well as speed, so keep in mind what you've learned in recent sessions to run these "rhythm repeats" consistently and with good form. It can be hard to judge 5k pace effectively, so to give you something to aim for, 400m rep times according to 5k times will  be available on the Bulletin Board, Facebook page and at the session if you'd like to use them. 

Timing your repetitions and aiming for consistency is how you'll get the most out of the session, and as a bonus it gives you a benchmark to improve on!

On Wednesday the Club Championship Series takes us up the valleys to Ferndale (nr Blackwood) for the Blade Bladerunner 6.5. Look for the CC Team’s arrangements.

Thursday’s Run is the 3 Woods Loop, while the 45 Minute Guided Run also awaits.

And finally, 50 members have been busy prepping for the Cotswold Way Relay on Saturday. 

bet it’s not too late to squeeze into one of the five teams if Stuart hasn’t yet found replacements for a couple of late dropouts. It’s a marvellous event and should be on the CV of all Harriers: we have a great tradition over all the years of its existence.

Sunday, 17 June 2018

The Week Ahead 18 June 2018

On Tuesday, Coach Hamish is putting on a timed session, which will introduce (re-introduce?) athletes to Track Strides and how they can be used to improve running form.  

The session comprises 10 minutes of track strides at 5k effort and 20 minutes of track strides at 95% of your 1 mile pace. Each set of Track Strides. will only take about 30 seconds and be followed by a recovery.
The session will finish with an optional fun relay.

Thursday’s Run is along the Gloucestershire Way, with the usual option of the 45 Minute Guided Run.

Sunday, 10 June 2018

The Week Ahead 11 June 2018

On Tuesday the Club are putting on the second in the 2018 Rose Inn Series. All the best to helpers and runners.

On Thursday, join Coach James for a speed endurance session at the LC track, ‘up the clock’. The session is 11 repetitions, the first being 200m with 200m jog recovery. The track is marked so that each repetition will then increase by 10m, with a 10m decrease in the recovery distance. To test your pacing, you should aim for a 2 second time increase for each rep. It’s a great session for building mental toughness as the longer reps and shorter recoveries build!

Remember, this is about speed endurance and consistent pacing, so while you can go a little faster than your 5k pace, you shouldn’t be going flat out. It’s a good one to run in small groups of 3-4, so it will help on the night if you familiarise yourself with the pace groups on the training section of the website if you haven’t already. Please bring a watch so you can time the reps.

The continuous run is down to Beachley and back. Or slower runners can join the 45 Minute Guide Run.

All Thursday choices start at 7pm.

On Saturday try the Coity Fell Race at the Whistle Inn just up the hill from Blaenavon. It’s the next one in our Club Fell Series. A ‘B’ Class Short Race which means that under normal conditions the Organiser won’t expect you to wear or carry any special kit. But, in bad weather the Organiser can insist on your wearing/carrying wind-proof body cover (eg cagoule, running bottoms, hat and gloves). So it’s good practice to bring these with you whenever you set off for a fell race just in case.

And finally, on Sunday morning the Club are putting on a new 10k road race based at the Beachley camp. Designed for faster runners, read about it on our website under Our Races. Race Organiser James Blore is still needing marshals and other helpers. He’d be delighted to hear from you.

Sunday, 3 June 2018

The Week Ahead 4 June 2018

On Tuesday we’re off to Ystrad Mynach for the next GLCL Road Race. A nice traffic-free course. Meet at our Leis Ctre at 5.45 to share cars.
On Thursday Coach Kevin is putting on a Field Circuits session based on a continuous steady-pace run with bursts of speed on the whistle.
Or you can join in the beginners’ 45 Minute Guided Run, also setting off at 7pm on Thursday.
And finally, at the weekend we’re joining in the Welsh Castles Relay, leaving Caernarfon Castle Saturday morning, and arriving at Cardiff Castle on Sunday afternoon.