Wednesday, 26 December 2018

Sunday, 16 December 2018

The Week Ahead 17 Dec 2018

Training this Tuesday is the Clockwise Danes Loop speed, strength and endurance  session: three for the price of one! 30 mins or a max of 6 continuous loops with active recoveries.
Starting from the corner of Kingsmark Ave run down the hill in a fast but controlled manner - get that leg cadence going - then use a good hard effort up Huntfield Rd 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.
No organised run Thursday - it’s the Xmas do in the Drill Hall. Still time to book a place: only £17 for loads of scrummy scrsn and some rocking music. Bring your own drink and save pounds.
And finally, on Sunday morning our Juniors are joining with the Seniors to lay on a seasonal fun run in Piercefield Park. Come straight to the Park by 10.30 to sign on. Bring all your family, Dress up and give us all a laugh. Races of 5k, 2k, and sprints for toddlers. Followed by mince pies and drinks. 

Sunday, 9 December 2018

The Week Ahead 10 Dec 2018

Hi everyone it’s Coach Jane, I’m taking the training this week on Tuesday and here it is!
Trot to the start and meet at 7:20pm at the bottom of Meadow Walk for a static warm up. Run the session on the left bearing in mind the lump on pavement on the left next to the second lamp post. 2 x 12 mins of 400m ‘ish laps of continuous running with 3 mins recovery back at the start between sets. Use a hard 10k effort up the hill, you should be able to say the odd word. Crest the hill without stopping at the turn and use the downhill section to recover. Practice pace judgement and aim for consistent lap times. 
Uphill. Slight forward lean from the hips, not the waist. Keep looking forward with the chest open.  Use a high knee drive. Pull your arms back keeping the elbows close to the body. Push off the back foot and run on the balls of your feet. Downhill. Relax, unclench your fists, let your arms go loose, and just let it happen, don't put on the brakes, but don't sprint either. 
Please be aware of other road users at all times. Remember they are returning home from work feeling tired and hungry!
On Thursday we have the December Club Champs at Moseley Green in the Forest of Dean. A night race that the Forest of Dean club are sharing with us in a mob match. See the web site and Club Champs announcement for details.
And finally, the final Club Fell Champs race on Saturday. Many members will know the Skirrid Race organised by our own Andy Creber. Here again the web site and the FB/BB have all the details.

Saturday, 1 December 2018

The Week Ahead 3 Dec 2018

Tuesday’s session is Thornwell Loops, a 1400m circuit with 60 seconds of static recovery between each rep. The session will increase your stamina and leg strength, leading to increased speed for your racing. Meet at the usual place (the alleyway by the zebra crossing) at 7:20 after warming up on the run from the LC. If you are going straight to the session, either warm up on your way there, or come early enough to run a warm up lap before the start time.

You will be running at your 10k effort; this will feel relatively slow at the start and remember the aim is consistency, however on your last lap try to accelerate and maintain a fast pace from the roundabout to the end, as you would in a race.Pace groups will be running the following session:A Group (39:59 10k) 5 laps at 4:26 - 4:33 per lapB Group (40:00 - 42:59 10k) 5 laps at 4:46 - 4:54 per lapC Group (43:00 - 46:59 10k) 4 laps at 5:13 - 5:21 per lapD Group (47:00 - 51:59 10k) 4 laps at 5:46 - 5:55 per lapE Group (52:00 - 56:59 10k) 3 laps at 6:19 - 6:29 per lapF Group (57:00 - 59:59 10k) 3 laps at 6:41 - 6:52 per lapG Group 60:00+ 10k) 3 laps at 7:08 - 7:20 per lapTwo weeks ago Jane gave us some great advice on form: 'Uphill.  Don't lean too far forwards. Keep looking to the top and keep yourself upright, hips under you.  Make your stride shorter and use a high knee drive. Keep the elbows close to the body. Push off the back foot and run on the balls of your feet.  Downhill.  Relax, unclench your fists, let your arms go loose, and just let it happen, don't put on the brakes, but don't sprint either.  Running down hills works on your leg turnover, which is key to fast running during races. Your maximal stride rate is controlled by your neuromuscular system, and quick leg turnover is best achieved through practice.  Downhill training teaches your nervous system to let you run fast.' Try and apply this during the session, and whenever you train, so that good form becomes second nature.Thursday’s run is across the Severn Bridge. The whole run and over back to the LC is about 10 miles. If you prefer a shorter route, turn back partway across.
Or join in the 45 minute guided run.




Sunday, 25 November 2018

The Week Ahead 26 Nov 2018

Join Coach James on Tuesday to keep in touch with your speed, with a 400m repetition session on the Link Road. Meet at the top of the Link Road at 7.10. You'll all be running 8 repetitions at 5k effort. Groups C to H will take a 200m jog recovery between repetitions, while groups A and B will have a 200m “float” recovery. The float is quicker than a jog; you should aim for around marathon pace.These speedier recoveries introduce an additional pacing challenge, and can be particularly effective for anyone who is struggling to translate their form in 'traditional' interval sessions into race performances. The layout of the course will be longer than last time we ran this session, taking into account feedback that it was tight on space.
On Thursday it’s the Sedbury run, or the 45 minute guided run for the steadier runners.
And finally, on Sunday an almost new venue for the third Gwent League. The previous time Bryn Bach Parc staged the event was such a long time ago. Anyone remember?

Thursday, 22 November 2018

AGM 2018 Notes

51 Harriers attended tonight’s AGM.
After the Chairman’s and Treasurer’s reports, members voted these new Committee members:
Club Kit Officer: Mark Burbidge (already Media Officer).
New Members Officers: Lou and Louise.
Equipment Officer: Karie.
Rep for D, E, F Speed Groups: Jane (Jane welcomes positive, creative and inclusive suggestions as to how things can be improved).
Men’s Captain: Dave Wheeler,. Asst Captain: Rob Beeves.
The Social Officer role is still vacant.
Stuart Duncan is taking over the Offa’s Orror Race Organiser job.
And finally, there was total commitment to Shari’s proposal that the Club avoids single-use plastic.

Sunday, 18 November 2018

The Week Ahead 19 Nov 2018

Tuesday’s training with Coach Jane: .Anti Clockwise Danes Loop. Meet opposite Park View on Kingsmark Lane ready for a warm up lap. Safety is paramount please stay on the pavement at all times. Assemble in a pace group with those of a similar 10k time as you. [I will put pace group times and lap effort times on a board at the venue] The session is 10k effort with 60 secs static recoveries. It is winter based training for endurance runners. 

We are running extensive repetitions - 30 mins of running, 6 laps max - to improve lots of things!:

To practice effort awareness, 

To help develop the aerobic energy system.

To develop strength & efficiency, by improving stride length (from uphill running) and stride frequency (from downhill running).

Running quickly over a set distance several times over is called repetition training and will improve your speed-endurance so that you can improve your times in endurance events. 

The recovery you have in between each repetition is crucial: the more recovery you have, the faster you will be able to run the repetitions so your speed will improve, if the recovery is kept short you may not achieve the same rep speed but you may be able to do more of them, so your speed-endurance will improve.

Good running form reminder: Uphill.  Don't lean too far forwards. Keep looking to the top and keep yourself upright, hips under you.  Make your stride shorter and use a high knee drive.  Keep the elbows close to the body.  Push off the back foot and run on the balls of your feet.  Downhill.  Relax, unclench your fists, let your arms go loose, and just let it happen, don't put on the brakes, but don't sprint either. Running down hills works on your leg turnover, which is key to fast running during races. Your maximal stride rate is controlled by your neuromuscular system, and quick leg turnover is best achieved through practice.  Downhill training teaches your nervous system to let you run fast.

Thursday is AGM night, starting at 8 in the LC Bar.

The runs start at 6.30. Tour of the Town in pace groups, or the 45 minute guided run.

And finally, on Sunday the November Club Champs is the Howling Bull Run. Good luck to all.