Thursday, 31 March 2011
Tuesday, 29 March 2011
Monday, 28 March 2011
Did you race at the weekend or do a hard run? You may care to run at an easier pace in this Tuesday’s session on the Link Road. Think about stepping down a group.
We’re doing 800 metres down, then two lots of 400 metres back up with appropriate recovery periods. Try three or four sets.
Great news! The first Club Handicap on Thursday – first runners off at 6.45. See ‘Club Only Events’, then ‘Handicap’ for more details.
We’re going off to the pub after for a drink. In the past we’ve been to the Fountain at Trellech Grange or the Cherry Tree at Tintern, but we’re not sure if either of these is open at the moment. If anyone knows can they tell us all in a Comment below please?
Friday, 25 March 2011
Tuesday, 22 March 2011
The rules have changed slightly this year in that if you have not done a race before the handicap and therefore your time has to be 'guessed', then as well as not being eligible to win on the night, you will also not score any points for the series. Also, if you decide on the night that your handicap is too hard you will also not score. Please therefore do try and do this Thursday's time trial as that will give us a suitable starting point for you.
As usual I need a handful of helpers on the night. Brenda has kindly offered to mark out the course with flour so I need 3 or 4 helpers to do the start and the finish times.
If you are available to help could you therefore please reply to this post. Thank you very much!!!!
Tonight’s speed session is Thornwell Loop – groups D, E + F - 4 reps, groups A, B + C - 5 reps with speed groups starting in reverse order ( F + C first ) with the aim for all groups to finish the session at a similar time.
Thursday is the 5k Time Trial on the Severn Bridge – meet at the leisure centre at 7pm to jog down or at the start on the bridge at 7.20pm.
Off road alternative on Thursday - from Tom. Away run at Tidenham Chase Car Park. Meet at the Leisure Centre at 6:50pm or up at the car park at 7pm. Run will be an hour or so, covering 7 off-road miles, with a few hills. If we get enough people for a shorter slower run then there will be a second group.
Saturday is Llanthony FR ( AS 3.6 miles, 2pm) the first race in Chepstow Harriers Fell Series and is also Dick’s race so come and support it .If you need a lift leave a message here.
Thursday, 17 March 2011
Well dear reader, I consulted the S Bridge website on Monday before announcing on the Week Ahead that the old M48 Bridge wasn’t due to close Eastward on Sunday. However at Training on Thursday a number of members told us that the Bridge signs say that it will be closed.
So – back to Plan A and a suggested 8.30 meeting time assuming the extra journey via Magor (the website says Lanes 0 & 1 will be closed Eastward on Sunday on the 2nd crossing).
1 Anyone got any definite up-to-date info on Severn Bridge/2nd Crossing closures Sunday?
2 Anyone planning to come to the LC to share cars Sunday? (If not we can leave it to people to make their own arrangements)
Please reply as a Comment below. Thanks.
Wednesday, 16 March 2011
This Friday, 18th March, there are two social events on at the Chepstow Leisure Centre bar.First, at 6-45pm prompt, it's the Gym Competition.As many press ups, sit ups and 'burpees' as you can do, in three separate blocks of two minutes. With a good rest between each exercise, obviously !Cost £1 per exercise, so £3 in total.
Entry fees go to pay for the hire of the room, so the more the merrier ! Just turn up and have a go !
Prizes for men and women in all categories.
Straight after is the Quiz Competition, hosted by the very honourable Stuart Penny, questions compiled by Steve Harris. We hope to start this at 8-15.
Please support both events. Any profit generated will be donated to charity.
Monday, 14 March 2011
Only a short jog to this week’s Tuesday session: round the Danes Loop in the anti-clockwise direction, after a gentle warm-up/ recce lap. Four laps for ABC groups, and three for DEF, but please feel free to do more if it fits in with your training plan.
The Boughspring runs are on the menu for Thursday. Choose your distance – 5, 6 or 7 miles – to suit your pre-Hogweed preparation.
A nice alternative Thursday is a 10X400 metres flat speed session on the Severn Bridge.
Some fun is scheduled on Friday evening in the Leisure Centre bar. At 6.45 the Gym Competition involves press-ups, sit-ups and burpees, while at 8.15 there will be a quiz. Watch this space on Wednesday for more details.
Then on Sunday the March Club Champs will be the Hogweed Hilly Half at 10.30 starting from Horton Village Hall in South Glos. I think we’ll need to leave at 8.30.
According to the official website http://www.severnbridge.co.uk/maintenance.shtml there are no closures scheduled for the M48 old Severn Bridge, but the M4 2nd Crossing is due to be closed heading into England during the day on Sunday.
Saturday, 12 March 2011
Here are the results - and from the previous two rides last year so you can see all the results together.
Fastest man and woman today were Tom and Astrid Gibbs. Well done you two!
Thank you to Gill and Andy for helping with the timing. Hope to see more at the next one!
Friday, 11 March 2011
Important message from Gareth Jones:
Although I shall contact those kind people who marshalled last year, there are always a few positions that need manning by fresh volunteers. It's a cheerful job watching fellow runners suffer ! It only takes a little of your time before the Sweepers relieve you and you can return to Tintern for your free refreshments.
If you would like to help, please add your name as a Comment below. Cheers ! Gareth-Marshall Organiser.
Thursday, 10 March 2011
Shirenewton Runs are scheduled for tonight but in addition I have had requests for a speed session – the 10 x 400m on the Severn Bridge.
So if you fancy (?!) / need a tough speed session we will be jogging down to the start just through the gates onto the Bridge for 10 x 400m reps with 200m jog recovery.
Off to remark it now.
Most importantly don’t forget later its Tom and Astrid’s final Curry Night at The Bell Hanger.
Wednesday, 9 March 2011
Please wear a helmet.
The route is as last year.
Please note it's not marked and the roads are not closed. Only two left turns, happy to talk people through the route.
Any questions please ask. Have a look at this map for details of the route. (I hope you can read it)
Tuesday, 8 March 2011
Monday, 7 March 2011
In last week's Fartlek session we practiced visualising the distances set out and running at a consistent pace over those distances. In this week's training we are running timed efforts of 2min at 1/2M speed and 1 min at 10K speed. The aim is to help you to run consistently paced reps, increase your speed endurance and improve your running economy.
On Thursday we’ve got the Shirenewton runs, followed closely by Curry Night!
Then on Sunday come and run the last Gwent League xc of the season at Singleton Park, Swansea. The men’s race starts at 12.15, and the women’s very closely afterwards at 12.45. So straight there (don’t forget to bring some cakes), on to the start line, do your stuff, scoff down the shared cakes and off home again.
I see on the Bulletin Board that we need a few more runners, so come to the Leisure Centre just before 10 to share cars. We’ll be back by mid afternoon. Please let Team Captains Lou or Mark know you’re coming.
Sunday, 6 March 2011
Thanks Lliswerry for putting on another good cross-country at Rogerstone – a tough but fast course.
Congrats to winner Sean Taylor from Griffithstown, and an exciting battle for second saw Darryl Barnby, Lliswerry, sprint away from Stuart Penny, Chepstow.
Congrats to Angela Jones from Islwyn who won a see-saw contest from Chepstow’s Lou Summers and Vanessa Lawson.
Provisional calcs give the first three men’s teams as Chepstow, Griffithstown and Lliswerry; and the first three women’s teams as Chepstow, Parc Bryn Bach and Fairwater.
A good turn-out of 87 runners shows that the LCL League is as popular as ever.
A big thank-you to Martyn Jenkins for standing on the finish lines in all weathers, and then number-crunching the finishing sheets so amazingly quickly!
Wednesday, 2 March 2011
If it’s your first LCL ever, see Syd for your race series number.