Sunday, 29 December 2013

The Week Ahead 30 Dec 2013

Wot? Another Tuesday off! And our hard-won fitness seeping away with all the seasonal idleness and over-indulgences? Luckily Thursday's 10-miler over the Severn Bridge comes just in time. If you're really serious about that record-breaking 2014 you've promised yourself you'll be running the whole distance as hard as your legs will carry you.
The weekend will also benefit your new regime with the Kymin race on Saturday at 2, and Sunday's training session at 9.30 at the Leis Ctre field under the experienced eye of Viv Matthews.
So by Day 5 of the New Year you'll have three excellent training efforts under your shrinking belt.
Start as you mean to go on!

Sunday, 22 December 2013

The Week Ahead 23 Dec 2013

Yes it's Christmas week Dear Reader. But don't think for one moment that you're going to get away with a break from running with your jolly chums at Chepstow Harriers. Oh no!
OK we'll let you off on Tuesday maybe, but come Thursday evening you're presence is requested at the LC steps at 7pm for that old favourite The Tour of the Town. Exchange tales of Christmas while you burn off those seasonal excesses. You know you want to!
Then on Sunday morn at 11 meet at Maryland near Trellech for Dave's Treasure Hunt. Turn right by the Lion Inn and follow the signs for a mile. Then back to the Lion after for chips butties and a drink.
We never close !!!

Sunday, 15 December 2013

The Week Ahead 16 Dec 2013

On the Link Road Tuesday. Be ready and warmed up to start at 7.15. It's 10 lots of 400 metres up the slope with 400 metres down recovery jog.
A special Christmas Team Challenge and Social on Thursday.
A fun evening in fancy dress and tinsel! 

Start/Park in Hayesgate Lane off the A48 before St Pierre. Be ready to run shortly after 7pm. Running will be on the surrounding unlit roads. A map will be provided but it would be an advantage if you know where places like Mounton roundabout and Mathern are.Bring reflective tops and torches.

Mixed ability teams will be allocated on the night. Teams will be made up of 3-people/units. (If you don’t want to run on your own for the team then enter as a pair to make a unit. Do this before you enter.) 
Each team will, between them, have to visit 6 locations. 
Distances to run for each person/unit will vary from 5 miles to 7½ miles, assuming each go to 2 locations.

There will be drink, soup, roll, mince pies, social gathering and prizes after the run.

Please let us know you are coming so you are catered for and entered into the team draw. Either let Neil know you are coming or post on BB.

Sunday, 8 December 2013

The Week Ahead 9 Dec 2013

Coach Mark has modified Geoff's Severn Bridge Hills session for Tuesday. Instead of a continuous number of laps, we'll be doing a set number.
ABC will do 4 sets of 3 laps: DEF will do 3 sets of 3 laps. 1 minute's rest between each set, so you can run harder on each hill.
If you're not running down to the Bridge, find a safe place to park near Thornwell shops, or in the layby on the Link Road, and give yourself a good warm-up.
It's the Hayesgate Run on Thursday.
And finally, it's the last Club Champs on Sunday down on Weston beach with obligatory seasonal dress.
Here's a tip from your Coaching Team - hitching a donkey ride is unlikely to improve your position - or do a lot for your Santa suit.

Saturday, 7 December 2013

Confirmed LCL XC Results + Overall standings

Go to the website to see confirmed results for Race 2 (Rogerstone), overall standings in the XC series so far and also the overall standings in the combined road and XC competition so far.

Or navigate to it from this link:
XC Page

Tuesday, 3 December 2013

Boxing Day Race in Cwmbran!

Griffithstown Harriers have asked us to publicise their annual race:


 @ 11.00 AM




Griffithstown Logo

Sunday, 1 December 2013

The Week Ahead 2 Dec 2013

Coach Mark starts his Month on Tuesday with the Thornwell Loop. 4 for DEF and 5 for ABC with 90 secs recovery. Be ready to start at 7.20. Warm up by jogging there or do a loop if you drive down.
The Boughspring Runs on Thursday.
And finally, the third Gwent Lg on Sunday. Women start at 12.40 (suggested meet time 11.00), and men at14.00 (meet 12.00)

Friday, 29 November 2013

Upbeat AGM

47 members packed the LC bar last night to hear upbeat reports from Chair Gerry Ashton and Treasurer Bram Fischer.
Among the highlights of a successful year, Gerry listed our membership strength of over 200 of which a third were juniors; our excellent league and relay performances; our continuing fine reputation for the organisation of our own races; our full and varied social occasions; our management of the C25K beginners courses.
Bram took us through the healthy balance sheet, with the news that we were to spend some of the surplus on an on-site container for our club equipment which will include a good amount of Junior kit to be bought soon with the help of a Community Chest grant.
It was agreed to implement the main Constitutional changes affecting the Junior Section and the anti-bullying clause, but the suggestion to limit the size of the Committee will have further consideration.
All nominated Officers were elected. Job role changes: Berna Cantwell takes over as Welfare Officer; Chris Rees assumes the new role of Beginners Officer; Beckie Comins (aided by Syd Wheeler) will look after Club Kit; Andy Bray becomes Equipment Officer. Vanessa Lawson's appointment as Women's Club Captain and Karen Elvers' as WotsOn Editor and the third member of the Club Champs team were also confirmed.

2014 Championship

The first race in the 2014 Championship already has 217 entries out of 350. ENTER TODAY. DON'T DELAY! 

Jan 26th. Slaugtherford 9. A very nice multi-terrain race. Quite hilly and with interest throughout. Well organised with good parking, toilets, showers and changing. Hightly recommended! The race is at Rudloe nr Chippenham.It's a 35 mile trip on motorway and good A roads and should take under 45 mins.

Click here to enter on-line:

The next champs races are:
Feb 16th - Golden Gallop (10km ish). New road run in Dorstone, nr Hereford in a rural setting.
Mar 1st - Gwent XC. Blaise castle

Sunday, 24 November 2013

The Week Ahead 25 Nov 2013

Elm Road will be the last Tuesday session of November. Groups A,B and C to do 12 efforts of approx 400 mtrs up and down the road with 90 sec static recovery; groups D,E and F to do 10 with 90 sec recovery. Juniors to do 8 efforts with 90 sec recovery split into two sets with 3 mins between sets. Warm up by running from Leisure Centre or if driving a couple of loops of the side road. Be ready to start at about 7:15pm. The session gives opportunity to work at 5k efforts, maintain running form and practice cadence.
On Thursday before the AGM at 8, there's time to drive down to the Severn Bridge for the 5k Time Trial at 7 sharp. Get back before 8 for chip butties in the bar.
And finally, the next LCL Cross country starts at 12 noon instead of the usual 11. Venue is Rogerstone School at High Cross on the way to Risca from Newport, M4 J27.

Did you run a marathon in 2013?

James is trying to get the championship points all sorted for the end of the year. He now has all the events, except the December Wyvern Christmas Cracker, entered into the current standings tables.

If you have completed a marathon in 2013 please send him both your time and where you ran the marathon and also a link to the results for the event.

Please don't assume he already has your performance noted - just send him the details anyway.


Friday, 22 November 2013

Next Thursday's 5k TT - Help Please

Coach Geoff is organising next Thursday's S Bridge 5k Time Trial, and would appreciate a volunteer to be the turnround bollard, and another to help with recording times at the finish.
Please note that the run starts early at 7.00 because of the Club AGM at 8.
You can volunteer by adding a Comment below or contact Geoff direct. Thanks.

Thursday, 21 November 2013

Night Race (21.11.2013) Results

Here are the results for the Night Race on 21.11.2013

Night Race Results

Thanks to everyone who helped make it happen: Bram, Syd, Den, Niki, Al, Jane, Chris, James, Colin, Dick, Karen, Sue, Clare, Gill, gazebo Rob...

Confirmed Ponty Results

Here they are:  Results

Wednesday, 20 November 2013

Night Race - Thursday 21st.

Registraton will be open from 6pm . Please arrive as early as you can. Have you read the information here:
Night Race Information

14 miles. 30 mins travelling time.  

SatNav: GL15 4HN.
Click here for AA route planner map and directions: AA Route Planner
Paul's directions from Chepstow: Take A48 north to Glos. Not long after Aylburton, take signs to Lydney 1st exit at roundabout. Just past level crossing in Lydney take signs left for Dean Steam Railway/Parkend/Whitecroft. Follow straight on. Go through Whitecroft (level crossing) then in Parkend at crossroads at Fountain Inn, turn right (signed Yorkley/Viney Hill). Folllow on up hill. Go over crest and slightly down. Turn first left (signed Speech House, Moseley Green, Rising Sun). Along here about 200m is Rising Sun Inn on the left. Say hello to Andy/Karen/Dick.

Monday, 18 November 2013

The Week Ahead 18 Nov 2013

Something new and exciting on Tuesday from Coach Geoff:
Continuing with the theme of running form this Tuesdays session is aimed at improving your cadence (leg turn over speed).
Meet in the middle of Beachley Loop road at 7:20pm warmed up either by jogging down from the Leisure Centre or for those arriving in cars having done at least two loops of the inner loop road.
The first part of the session, to get used to sprinting, will comprise Ladder Relays of lines of 12 to 15 runners based on pace groups. Runners will run in single file at jog/ recovery pace and the runner at the rear of the line will sprint to the front. Once there they slow to recovery jog pace, which will be the trigger for the last runner to sprint to the front and so on. Lines based on pace groups A,B,C and D will run two loops of the road and Lines based on groups E and F one and a half.
The second element of the session will comprise mixed pace group teams of about 6 performing 150m relays.
The total time of the two effort sessions will be approx. 30 mins. You will be told the duration of the relays part when it starts.
On Thursday the long awaited Night Race in the FoD (No boars will be allowed to start the race but a few may join in at some stage. Unless wearing a number they will not appear in the official results).
Starts 7.15 from the Rising Sun at Moseley Green, GL15 4HN. Meet at the LC to share cars at 6.30.
Remember head torch and offroad shoes.
Free buffet for Harriers. There will be guest runners from other clubs to bring on the race atmosphere, but this is primarily a Club Champs points scorer.
And finally, on Saturday it's the East Wales Championship race - the Elan Valley 10 miles at 1pm at the Elan Valley Visitor Centre just outside Rhayadr. Still time to enter in advance at £10, but £13 on the day. This is a lovely, scenic road race on minor lanes with a warm cafeteria with soup, cakes and snacks after, and a good chance to win a medal and prize. There'll be a few Harriers going, me for one. So we'll organise car sharing.
I also hear from Syd that Pontypool Park will be hosting their initial parkrun on Saturday, and that he expects us all to accept the challenge of doing both runs on the day. If he's doing it at 76, what excuse do we have?

Provisional Ponty Results

Provisional ladies results

Provisional men's results

Thursday, 14 November 2013

Night Race Practice Results

Thanks everyone for helping us trial the timing software. All went well.
Results are here:
Results 14th November

Prizegiving at Sunday's LCL!!!

We have prizes from the Summer League to pick up at Pontypool Park on Sunday after the xc. Another good reason for coming !
Collecting Age Group awards will be Judith, Laurie and Gareth.
2nd placers are Jane B, Niki, Beckie C, Bill B, Paul L, Matt St.
3rd placers - Syd, Dick.
Our Women's team have 2 awards for Summer and the combined Summer/Winter.
The Men's team have one for the Summer season.

Monday, 11 November 2013

Thursday's Night Race practice.

On Thursday 21st November we have the Night Championship Race at 7:15m Moseley Green, Forest of Dean. Have you seen the information page on the website:

As Dick says in the previous blog post, we'll be having a proper practice for it this Thursday.

In order to make it a bit different from last week, we are marking out a completely new route from the LC and through Piercefield Park. Andy will be setting out the course with our special reflective arrows and tape so hopefully you'll see for yourself how easy it is to navigate and run at race speed.

Meet in the bar as usual at 6:50pm. See you there!

Sunday, 10 November 2013

The Week Ahead 11 Nov 2013

On Tuesday, Coach Geoff is repeating a session that proved effective back in September. Continuing with the theme of aiming for consistent times and good running form we go back to the Link Road where the session comprises 800 m efforts, running up the slope from either the 800 m mark or the 1600 m mark - 5 for group D,E and F, and 6 for group A,B and C.
Thursday sees us in Gt Barnetts Wood again for another Night Race practice, this time on a carefully marked loop that we're going to recce first under the Club Champs Organisers' guidance. Then we're going to run it under race conditions for a few laps for the dual purpose of learning how to perform competitively in the dark on rough ground, and to test our race finish software.
To achieve all this we all need to get to the LC by 6.50 latest, fill in an entry form, and pin on a race number.
Don't forget your head torch and offroad shoes.
And finally, the first LCL cross-country on Sunday in Pontypool Park, starting at 11 for all. Not the same course as the Gwent League the other week, but equally hilly and demanding. You'll need your bestest grip!
A 9.45 start from our LC car park should have us there by 10.15.

Saturday, 9 November 2013

Meeting Times for XC tomorrow

Meeting times at the leisure centre for tomorrow's Gwent League at Bridgend are as follows -

11.20 - anyone at all (but especially the ladies to get there in time for a warm-up etc)

12.00 - anyone else! (we will still get there in plenty of time to watch the ladies race)

Ladies Race is at 1.20 and Men's at 3.00 pm.

Everyone is welcome, the more the better.

Remember your club vest!


Course and Race Times:

Sunday, 3 November 2013

The Week Ahead 4 Nov 2013

Don't go the Leis Ctre on Tues - the car park will be choc-a-bloc with Guy Fawkes Night families. Go instead to Thornwell and park near the shops.
Coach of the Month Geoff Bayliss is introducing a new hill session based on the Severn Bridge cycle track and the hill up from the tunnel. Meet at our usual 5k Time Trial start on the upriver track at 7.20 ready for drills and 30 mins of continuous running .
The 30 min session comprises laps, with each lap including a long and short hill. Put in good effort pace (10k) up the long hill and 5k effort up the short hill. Use the downhill sections to recover. Practice pace judgement and aim for consistent lap times. Practice your running form.
Thursday is scheduled for a practice of our Club Champs Night Race on 21 Nov. So bring along your head torch and off-road shoes for some running round a circuit of Great Barnetts Wood. There'll be a briefing in the bar at 6.50. 
And finally, on Sunday it's the 2nd Gwent League at Bridgend. This is a special one as it incorporates the East Wales Cross Country Championships, and will be a selection event for the E Wales team at the Welsh Inter Regional Champs at Builth Wells on 14 December. Compared to the Pontypool course, the Bridgend course is almost billiard table flat! 

Thursday, 31 October 2013

London Marathon Draw

The lucky winners of the Club draw for London Marathon places were Rob Hook, John Thomas and Helen Clancy. They will receive entry forms by email.
The main reserve was drawn as Tom Riddington, followed by Allan McCall and Rob Brown (the Portskewett one).

Sunday, 27 October 2013

The Week Ahead 28 Oct 2013

Down to the Bridge on Tuesday for our monthly 5k Time Trial - ready to roll at 7.30. MC Andy Creber will set you on your way.
Then back to the Leis Ctre for the Great Chepstow Bake Off. Something tasty with a Hallowe'en flavour is what the judges are giving prizes for.
The Hayesgate run on Thursday covers much of our LCL route with an excursion to Mathern to give it more body. Talking of witch, MC Gerry Ashton will be looking for a Hallowe'en flavour to running outfits that night, with TREATS for anything that tickles the Chairman's fancy.
We'll also be doing the London Marathon draw before we set off.
And finally, the November Club Champs race is Sunday's Bog and Bryn multi-terrain 13-miler from Cwmbran Stadium. Still time to enter on Fairwater Cwmbran's website. There'll be cakes and tea/coffee after for all runners.

Sunday, 20 October 2013

The Week Ahead 21 Oct 2013

On Tuesday Coach Ivan brings the popular Paarlauf session into the Autumn season for the first time. More details later, but think about pairing up with someone of your speed.
Thursday's run is down the Link Road, over the Severn Bridge, back over the other side via the footbridge over the toll booths, up the Link Rd and back to the LC. This is a good, solid, not-too-hilly, well-lit 10 miler.
If you don't want to run that far, turn back at the second tower for about 8 miles,or the first tower for about 6 miles.
And finally, the Winter Sugar Loaf fell race on Saturday is the final event in the Club Fell Champs. Starts at 2 from the Crown Inn, Pantigelli, just north of Abergavenny on the same road as the Leisure Ctre there.

Sunday, 13 October 2013

The Week Ahead 14Oct 2013

Coach Ivan is taking us all for another of his renowned fartlek sessions on Tuesday:
"This will be an approx 8.5km run (just over 5miles), starting from the Leisure Centre, marked out by flour.
Fartlek, which means "speed play" in Swedish, is a training method that blends continuous training with interval training. The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems.
On the route there will be start and end points for you to run at a high intensity (3-5km race pace), and a recovery pace. You will be running in your group, and using the recovery period to re-group.
The high intensity sections will vary between 200m and 600m.
The recovery sections will be between 100m and 300m (with one exception @ around 600m)." MC will be Niki Morgan.

Then on Thursday it's the Beachley run with the route taking us round the Wyebank estate to make it a good longish run. MC Bram Fischer will send us on our way.

A busy weekend with the first Gwent League on Saturday. Senior members should meet at 1pm. Juniors will be making arrangements at the Monday session.

And finally some brave (and affluent) souls will be tackling the fearsome Mudrunner and earning points in the Club Champs. And we all know what points mean don't we?

Monday, 7 October 2013

The Week Ahead 7 Oct 2013

Down to the S Bridge on Tuesday for a flat speed session of 400 metre efforts with 200 metre jog recoveries. It all starts at 7.20, so get yourself there on time by setting off at 7 sharp if you're running all the way, or driving all or part way down.
The MCs have promised to do their intros in future before 7 to facilitate prompt starts.
Thursday's run is the Mathern route - map on the training page. I've been reminded to plug Curry Night down at Spoons after training. Seems numbers have dwindled lately, but I for one am planning to go this Thursday (that'll put off a few more I daresay ...)
And finally, the Marshfield Mudlark in darkest Wilts (actually no farther than Bath) is the main October Club Champs. There may well be entries on the day if the race limit hasn't been reached. Watch the Comments space below for any news, including meeting/car-sharing details.

Monday, 30 September 2013

The Week Ahead 30 Sept 2013

Ivan takes over as Coach of the Month and takes us down to Thornwell for 4(DEF groups) or 5(ABC) Loops.
The Session starts at 7.20, so if you're running down make sure you leave in plenty of time.
Slower runners may want to drive partway or all the way. If all the way, leave time for a dynamic warm-up before 7.20.
The Boughspring runs of approx. 5,6 or 7 miles are on schedule for Thursday. Anti-clockwise.
Don't forget your reflective top for both days and head torch for the dark lanes on Thursday.

Thursday, 26 September 2013

Sunday, 22 September 2013

The Week Ahead 23 Sept 2013

It seems like months since we jogged down to the Link Road for a Tuesday session. I think that's probably because it is. Anyway Coach Dave has come up with a new session of 4 or 5 uphill 800 metres, with an 800 downhill recovery.
It also seems like months since we lined up for a Severn Bridge 5k Time Trial. I wonder why...
Anyway be on the line for the usual 7.30 start.
I think Dave would be delighted to hear from anyone not running who can help with timekeeping or the turn-round point.
And finally the Sept Club Champs race is the Oldbury 10 miler on Sunday. Still time to enter for this flat, fast, well-organised event.

Sunday, 15 September 2013

The Week Ahead 16 Sept 2013

Well, our Tuesdays on the track this season have been so popular that it's with some regret that the Autumn evenings are driving us on to the lamp-lit roads. First up, under the direction of Coach Dave Somersall, probably assisted by MC Chris Rees, is the short jog to the Danes for 4 laps of the Danes Loop.
Don't forget your reflective top!
Then Thursday's run is down to Beachley and back, via the Wyebank estate to make it a good long run, but miss the detour out if you're only after a short one.

St Arvans MT10 2013 Results

Well done to all those that completed our challenging MT run around the St Arvans environs today.
Here are the results:

St Arvans Results 2013

Sunday, 8 September 2013

The Week Ahead 9 Sept 2013

Tuesday's MC Andy Creber will introduce the final track session of this year - 3 or 4 sets of 1km and 800 metres - led by Coach Dave Somersall.
And on Thursday take advantage of the last off-road run of the season along the Wye Valley Walk under the direction of MC Gerry Ashton.
The third running of the St Arvans MT10 starts at 10.30 on Sunday. We're still short of a couple of marshals, one of them to man a junction in Chepstow Park Wood: ideal for a mountain bike rider or someone fancying a run.

Thursday, 5 September 2013

St Arvans MT 10 Sunday 15 Sept - Please Help

Lou’s not available to direct this year’s race, but we’re organising  it along the lines of previous years.
So if you can help this year, please let me know with any preference for marshalling position, drink station, pre-race role (eg parking/course-marking/race entries) or post-race job (eg catering/washing up). Some people have already kindly offered their services on the Bulletin Board for which much thanks.
We’ll be providing cake and tea/coffee for all runners and helpers, so offers of cakes will also be gratefully received.
Many thanks

01291 627569

Sunday, 1 September 2013

The Week Ahead 2 Sept 2013

Tuesday's MC Bram Fischer will introduce Dave Somersall as September's Coach of the Month. Dave is giving us 10 sets of 3 minute efforts on the track with 1 min jog recovery.
Last chance to do an away run on Thursday while the light lasts, but a head torch would be worth bringing along. It'll be in the Forest of Dean from the car park on the left past the Speech House on the Cinderford road. Be there at 6.45. We'll be sharing cars at the LC at 6.15.
A choice of 4.5 or 6 miles. Tasty refreshments at the finish!
And finally on Sunday morn at 9 from the LC bottom car park, our Club Duathlon. Bike to Chep Pk Wood via Tintern, run round the Handicap Course, bike back via Devauden and Itton. Separate classes for road bikes and off-roaders.

Monday, 26 August 2013

The Week Ahead 26 August 2013

Tuesday's session, introduced by MC Niki Morgan and delivered by Coach Andy Meek-Welsh, will be a variation of the popular Up-the-Clock, known as Progressive Intervals. Sounds intriguing.
MC Bram Fischer offers a choice on Thursday of the Three Woods run OR the Pyramid and Molehill track session. Andy explains that a Molehill isn't as steep as a Pyramid giving runners a chance to vary the session to suit their needs.

Sunday, 18 August 2013

The Week Ahead 19 August 2013

It's the last race in the LCL series on Tuesday, organised by the Monmouth club from the Lion Inn at Trellech, 7.30 pm. Parking is very tight there so we need to share cars, meeting at our LC at 6.30.
Chris Rees is MC on Thursday and gives us a choice of a run along the Gloucestershire Way or a track session of 6 or 8 x 600m.

Friday, 16 August 2013

Bulletin Board

The bad news first: The old bulletin board is now 'no longer'. The good news: we have a new one!
Most of you have registered for it already already, but if anyone missed the boat, you'll now have register by emailing the administrator via the 'contact us' information on the website. Remember to provide preferred ussername.

Wednesday, 14 August 2013

Monday, 12 August 2013

Final LCL Race - 20th August

Here is some information from Spirit of Monmouth Club regarding the final race of the summer LCL series next Tuesday (20th August).

Sunday, 11 August 2013

The Week Ahead 12 August 2013

The final Rose Inn Tues. Thanks to all who've contributed so far and good luck  if you're free to run this last one.

MC Dick will be asking Coach Andy M-W to put you through your paces on Thurs with a beneficial 12 x 300m session. You know it makes sense!

Wednesday, 7 August 2013

East Wales Champs 2013

Advance Notice - Members may have noticed that there isn't an E Wales Road Race series this year.
BUT - a demand for some sort of championship has been identified, and so the Elan Valley 10 on Sat 23 November will incorporate the EW Championship.
Medals will be awarded for the first three in each category: Senior Men; M40-49; M50-59: M60-69; M70+; Senior Women: F35-44; F45-54; F55- 64: F65+ (age on day of race).
This is a well organised 10 miler based at a pleasant outdoor centre, with a fast downhill first mile, followed by a stiff uphill, and lots of undulations on quiet country lanes. And the presentation will be in a cosy, warm cafeteria.

Sunday, 4 August 2013

The Week Ahead 5 August 2013

Tuesday's MC Lou Summers introduces Coach Andy Meek-Welsh who in turn introduces a brand new track session "The Mile Cutdown". Will we have to wait till Tues night to find out what it's all about?
On Thursday it's Vanessa Lawson who sets us off on the Wales Coast Path. What larks!
The weekend sees us at the far end of the Offa's Dyke path on Friday morning setting off on the first stage of the Offa's Dyke relay. Not too late to join in: organiser Gerry will be delighted if you contact him now and put your name down for one or more of the stages on Friday, Saturday, Sunday. The weekend ends with a BBQ at the end of the trail at Sedbury cliffs. If it's all you can do, then at least join in the last leg from Tutshill's Mopla Road starting at 4.56.

Llanthony Show 2013 Fell Race Report and Results

Llanthony Show Hill Race 2013
A record turn-out of 57 runners enjoyed a cool showery start between rounds of the gymkhana in the show’s arena. There were wet spots at points on the course following heavy overnight electrical storms, but otherwise the going was firm and fast.
The event had been nominated by Chepstow Harriers as its club championship and members and families travelled up to the Vale of Ewyas in numbers. Their runners made up over a third of the field and duly provided the winners Paul Murrin and Samantha Harris, as well as two of the age category winners Teresa Tranter and Niki Morgan.
At the sharp end Paul had an initial tussle with Jon Barnes but gradually drew away on the long climb to the Offa’s Dyke ridge and the English border, finishing just 15 seconds outside the record. Sam Harris beat hubby Steve to the ridge and completed a rare outing on the fells with a time just 17 seconds short of the record. Less than a minute behind, two other Chepstowites tussled for second: Judith Austerberry, also not a regular on the hills, finally prevailing over fell specialist Niki Morgan.
Stuart Moore, Pete Gardner, Dai Smout and Sharon Woods completed the age group winners’ roster, while C J Jones and Aderyn Carter took the Junior race honours.
Dick Finch

Provisional results are here:
  2013 Llanthony Show Fell Race Results

Saturday, 3 August 2013

Confirmed LCL Results

The website has now been updated with confirmed results for the 4th  LCL road race of the series, the overall results after 4 races and the combined xc and road results so far (9 out of 10). You know where to look. 

Friday, 2 August 2013

Car Sharing to Llanthony Saturday

Rob Beves asked yesterday about car sharing to the Llanthony Show Race on Saturday. If any one else is interested please post a Comment.
We were thinking 10 or 10.30 at the LC.

Wednesday, 31 July 2013

Provisional Results for LCL 30.07.2013

Here are the provisional results for the Islwyn Road LCL at Parc Penalta


Take Your Partners for the Next Paarlauf!

So popular was the first Paarlauf session we did in May, we have been forced to offer another this Thursday.
Those who did it will remember that we all paired off with someone of roughly the same ability and stood on opposite sides of the track at the midpoint of the straights. At the whistle, those on the far side ran the 200 metres half-lap to touch the hand of their partner, who then ran their half lap. During this second half-lap, the first runners had to jog across to their start point in time to meet their partner's hand before doing it all over again. Got it so far? Good.
After 22.5 minutes of continuous running, the whistle blew and we all changed sides to do another 22.5 mins from the opposite side. Phew!
So between now and Thursday you need to find your partner, or turn up Thursday and take a chance.
It can be done in threes, with two running together if we get an odd number turning up.
We've also got the 3 Woods lined up for those who find this all too exciting.

Tuesday, 30 July 2013

Bulletin Board

Sorry Bulletin Board was down again last night.
We are working on it and who knows we may have it sussed in the next couple of days.

Sunday, 28 July 2013

The Week Ahead 29 July 2013

The fourth of five LCL summer races on Tuesday with the journey up the Valleys to Parc Penallta, an interesting off-road course with mainly tarmac, concrete and gravel underfoot.
Meet at LC at 6. Head for Ystrad Mynach and follow signs to Tredomen Business Centre cf82 7fn where toilets will be available.

MC Jane Bayliss introduces August's Coach Andy Meek-Welsh with a choice of the 3 Woods Run or a repeat of the newly popular Paarlauf session on the track. Find a partner of about the same ability, start on opposite sides of the track and take it in turns to run the 200 metres to each other, with a jog back to your start place each time. Great fun!

And finally, the August Club Champs on Saturday is the Llanthony Show Hill Race. 3.5 miles with the climb up to Offa's Dyke ridge, a nice run along the ridge, and the exhilarating  swoop to the finish in the show arena. Entry free on the day (start soon after 12.15), just the show entry price, a shortened hill race for older children and a great day for all the family. Kids and adult races in the arena, and all the usual country show attractions.

Magor Marsh 2013 Results

Magor Marsh 2013 Results 
We had 223 finishers, very similar to last year. It was warm and quite windy and the rain held off.
At the sharp end, the 35.08 winning time was shared two Les Croups men, Oliver Williams and Chris Millington, who rather strolled across the line together, with a 25 second cushion on Bath's Daniel Jones. Another Croups man Matthew Hurford took the 35-44 trophy in 36.21. 
First woman was 8th overall: apparently unattached Elinor Kirk whose time of 36.21 was 29 secs ahead of Bridgend's Kate Roberts, and a minute ahead of Chepstow's Kath Matthews (technically first 35-44).There was then a 2mins 18 secs to the next woman, Caroline Jones of Monmouth, who took the 35-44 trophy. 
Other age cat winners were Islwyn's Haydn Hartnell, Les Croupiers' Mike Murphy, and two more Chepstow girls, Niki Morgan and Brenda Avery.
The junior races attracted a dozen primary age children, but just the one over 10.
Race Organiser Rob thanked the many Chepstow Harriers marshals, the sweepers, the finish crew and results teams; and expressed gratitude to sponsors - Tsunami Aquatics - and hosts Undy FC.

Pen Y Fan Horseshoe Fell Race

The results for Pen y Fan Hoseshoe Fell Race 27/07/13 are here:

Wednesday, 24 July 2013

Saturday 27th July

The weather is looking good for the 5k July Championship Race at Parc Bryn Bach this Saturday. 14 -18 degrees, no rain and some cloud.
The course is fast, being very flat with a good surface. Your chance to get a PB or PBWMA percentage!
Last week 48 did the run so it's not a crowded affair like Cardiff or Newport. Lovely setting too.

It's 46 miles form Chepstow and will take just over the hour so I'm thinking that for car sharing we need to leave the LC at 7:30. So meet at 7:20 for a 7:30 set off. Race starts, like all Parkruns, at 9am.

And... the event is ideally placed to motor on over to Grubby's fell race on the Pen Y Fan horseshoe after, which starts at 2pm.

A Grand day out for the Harriers! Bring your butties!

Monday, 22 July 2013

The Week Ahead 22 July 2013

Tuesday's training introduced by MC Bill Bewg and delivered by Coach Lou will be 4 or 5 sets of 4x200 metres. So a great opportunity to get some speed in your legs.
Lou has arranged an away run from Trellech on Thursday. We'll be sharing the run with our friends from the Spirit of Monmouth club. Watch this space for details.
July Club Champs race is the parkrun on Saturday morn 9am at Park Bryn Bach, near Tredegar. If you haven't yet got a parkrun barcode which is ESSENTIAL, get one quickly and free on:
Watch this space for travelling arrangements.
And finally, it's the Magor Marsh 10k on Sunday. A Chepstow Harriers production under Rob Brown's leadership, members are asked to checkwith Rob how they can help, before thinking of entering themself.

Friday, 19 July 2013

Confirmed Road LCL Results

The website has now been updated with confirmed results for the 3rd LCL road race of the series, the overall results after 3 races and the combined xc and road results so far (8 out of 10). You know where to look. Hint: Club Only Events - Road (LCL).

Saturday, 13 July 2013

The Week Ahead 15 July 2013

Tuesday sees the 3rd LCL at Pontypool Park 7.30 start, meet at LC 6.15. Club vest and desire to give all are the sole requirements.
Syd is MC Thursday and will introduce Coach Lou who'll give you the choice of a run up the Wye Valley or a track session of 8 or 10 x 400 metres - the sort of basic speedwork that will improve your race speed if done regularly and consistently.

Monday, 8 July 2013

The Week Ahead 8 July 2013

Rose Inn Tuesday dear Reader. I see on the BB that Judith has got a full workforce, so why not have a run?

A special treat on Thursday: Rob Brown is putting on a nice woody run from the Brockweir Inn, with a drink and some food after. There's a nice 8 miler or a short cut of about 5.

Meet at LC at 6.50 as usual to share cars - parking is limited at Brockweir. You can put your car on the grass verge leading up the hill toward MacKenzie Hall. Be ready to run soon after 7.10.

Friday, 5 July 2013

BB up .. for a short while

I think.. we have 14 days grace left before it goes down again. In the meantime, rest assured that we will try our very best to get it sorted permanently. 

Charmouth Trip Final Instructions

With the BB down we've lost all the info about Saturday. I don't know who's coming for a start! But we'll muddle through.
Get to LC lower car park at 9.50. Coach will leave at 10.
Pay on entry - £15 adults, £5 children. Cash or cheque to 'Chepstow Harriers'.
You may want to bring a snack for lunch as BBQ scoff won't be ready till about 4 (main race starts at 2.30, fun run & mini at 2). We're all pitching in to do the cooking.
If anybody wants to bring along a football or rounders set or tennis racquets etc there's a nice area on the green for sports.
Prob leave for home about 6.
A good time will be had by all!

Tintern Trot Results

Here are the results for the 2013 Tintern Trot

Monday, 1 July 2013

The Week Ahead 1 July 2013

Tuesday's MC Sue  also leading the evening's track session which has been prepared by Coach Of the Month Lou. It's a pyramid of 100/200/300/400/300/200/100 metres which you do twice if you're D,E,F group, and thrice if you're A,B,C. Sounds good eh?

Down to Tintern Thursday for the annual Tintern Trot organised by our Dave Andrews. Always a good evening.

And finally, it's not too late to come on the coach to sunny Charmouth for our annual race by the seaside, with free food and drink. Coach fare is £15, but only £5 for youngsters. You can enter the 8 mile Challenge or 3 mile Mini Challenge or 1.8 Fun Run on the day, but advance is cheaper on:

Saturday, 29 June 2013

Chepstow Harriers win Cotsowold Way Relay

Well done to Dick for organising it all and to all who ran - Chepstow Harriers were first mixed team in the Cotswold Way Relay toady!!!!!!!!!!!

Monday, 24 June 2013

The Week Ahead 24 June 2013

This Tuesday's session is the popular Up the Clock with Coaches Rich, Ivan and Geoff in charge. MC is Andy Creber.
Thursday's MC Gerry Ashton will be offering a choice of a long run, the Wye Valley Walk, or a speed session on the track of 3 sets of 5x300 metres.
On Saturday we have 4 teams of 10 runners taking part in the annual Cotswold Way Relay. We've had a couple of people drop out through injury, leaving us with no reserves in case of further emergency. Dick would be delighted to hear from any kind soul who might be willing to slot in at short notice. There'd be no pressure on a last-minute runner - just lots of thanks from grateful team mates.

Friday, 21 June 2013

Confirmed Caerleon LCL Results and Series so far

The confirmed results have now been added to the website, as has the road series so far and also the combined xc and road series. To navigate to them, go to 'club only events' tab, then click 'Road (lcl)'.

Wednesday, 19 June 2013

Provisional Results for LCL Road Race at Caerleon

For those not wishing to do the 'facebook thing', here are the provisional results for the LCL Road Race at Caerleon:


Bulletin Board and LCL Club Times

Unfortunately the Bulletin Board is 'down' at the moment. We're working on it and will post a blog here when it's up and running.

Amazing club turn out at the 2nd Road LCL at Caerleon last night! 
Times for Chepstow members are here:

LCL Road Race Results 18.6.2013

Tuesday, 18 June 2013

Busy Week Ahead 18th June

We’re away this week. Tuesday is the second LCL race organised by Caerleon, but based at Llanhennock, just a mile along the Caerleon – Usk road. Race starts as usual at 7.30 from the Wheatsheaf pub at the top of the hill in the village. Parking will be in a field near the pub – follow the signs and look for the marshals.

Meet at our Leisure Centre at 6.15, and don’t forget your Club vest. That’s doubly important this time because it’s the June Club Championships Race! No vest – no points!
You’ll need your vest on Thursday too for our Mob Match against our old rivals Thornbury RC. We need every runner out for this if we’re going to retain our trophy. The race is based at the Anchor Inn at Oldbury-on-Severn starting at 7.30. Meet at our LC at 6.30. This’ll be a nice social evening with a buffet in the pub after.

Thursday, 13 June 2013

Your club needs YOU! Mob Match Thurs 20th June.

All arrangements are in place for the return mob match next Thursday 20th June.
Meet at 19.00ish for start at 19.30 prompt opposite the Anchor Oldbury-on-Severn
Same arrangements as last time for those who can remember.
Venue: Oldbury-on-Severn (see map attached). Car Parking & changing up Westmarsh Lane - Parish Council facilities.(sorry but no showers)
Start & Finish on the path to the Sailing Club opposite the Anchor Inn.
Runners please wear Club colours.
2.5k out & back course. The route starts & finishes along a tarmac path for 1k  then the middle 3k is on grass along the Riverbank path to a marshalled turn-around point near to Oldbury Power Station. It's all off-road so no conflict with cars or bikes. The surface is generally all fine with the odd pothole - but that's the 'norm' nowadays!. I have got the co-operation of the Sailing Club whose road we will be using plus I have informed the Power Station - on whose land is the 2.5k turn point. Viv will be marshalling at the turn point.
Timing & Results: TRC will be doing the timing and Chepstow the finish results. You will need to pick up a ticket at the end to show your position for the guys from Chepstow to work out the result. Hopefully we will have the result available on the night and we will be bringing along the trophy if we can find it!
Afters: We have arranged for some food to be available at the Anchor Inn across the road - it will be ready for after 8pm and all being well it will be in the garden (there is a large tent up in case of bad weather) Enjoy the food but you will have to buy your own drinks! The Landlord is called Mark and if anyone asks tell them Arthur Renshaw arranged it with Mark.
Enjoy the run everyone! Don't forget it is supposed to be fun!

LCL Road Race - Tues 18th June

Andrew Taylor (Caerleon Club secretary) sent us details of the LCL Road Race on Tuesday 18th June 2013 in Llanhennock. Here are some of the more important points:
“This is our 10th anniversary as a club, and we would be pleased if as many of your members as possible joined us after the race in or around the Wheatsheaf PH, to help us mark the occasion…
Your members who have done this race before need to be advised there is a different parking location, with a different host. The new parking is available in a field on the main road up to the village on the left hand side, just after the ‘Llanhennock’ road sign. This is the ONLY approved parking area on the night. No one should attempt to park at The Wheatsheaf PH, anywhere on the race circuit or on the roads approaching it. If this happens it could jeopardise our chances of holding the race in the future. Can you ask all your members who arrive by car to leave the car park after the race by turning right and driving down the hill, and on to Usk Road.
To help keep traffic in the village to a minimum , an alternative for some might be to park within the university campus and travel in fewer vehicles from there out to Llanhennock (which is only 5 minutes' drive away).
The race start/finish point is at the Wheatsheaf Public House;
There will be some limited changing and toilet facilities at the pub and nearby village hall”.

Tuesday, 11 June 2013

June Rose Inn Results

Here are the results for the June Rose Inn:


Week Ahead Tue 11th June

It’s the 2nd Rose Inn on Tuesday. I know most of the Chep members who are running have kindly offered their help before the race.
And if you don’t get your speed kick on Tuesday, coach Rich Matthews has lined up a track session on Thursday – 10 or 12 x 400 with 1 minute recovery. A classic speed workout to improve your race performance.
Then treat yourself to a curry, beer and sparkling conversation at Spoons after!

Tuesday, 4 June 2013

Week Ahead 4th June

New Coach of the Month Rich Matthews is giving us a 600 metre session on Tuesday. ABC pace groups do 8, while DEF do 6. Recovery is the 200 metre jog back to the start point. Niki is MC.
Not too late to sign up for Dave Andrews’ Treasure Hunt at the White Stone picnic area on Thursday. It’s on the Llandogo to Trellech road maybe a mile from Llandogo, or from the Wye Valley Hotel turn-off at Tintern. Either way it’s opposite the road junction with the big white stone on the corner. You need to tell the Social Sistas - Denise, Berna or Jane R because there’s a barbecue after.
And finally, good run to all doing the Welsh Castles or Man v Horse at the weekend.

Monday, 3 June 2013

Rack Raid 2013 Results

Win, win, win. The Harriers done good!
The A team were winners overall and the B and C teams beat the other B and C teams.Well done everybody!
Here are the results:


Saturday, 1 June 2013

Rack Raid!!!!

Good luck to all our A B and C team runners in the 2013 Rack Raid

If you're not running please come and cheer us on - would be lovely to see you there - and come to the pub - Castell-y-bwch at the end :-)

But PLEASE remember not to loose us points by driving on restricted road

So for the following stages check out the restrictions

Stage 2/3-  the lane up to White Castle -
Stage 6 - Monmouth to Raglan - the lane to Crosshands - usually a marshal here so you'll know where to divert.

Stage 8 - Usk to Tintern - a new restriction - past the grass ski centre

Stage 13 - Not up MALT HOUSE LANE

Thursday, 30 May 2013

Handicap results

The results for tonight's Handicap are on the Handicap page, as well as the overall series results:

Well done Louise Crockett for being tonight's winner!

The series results are as follows:

1st - Simon Dury
2nd - Denise Evans
3rd - Geoff Bayliss

Thank you Syd for organising the individual races, and thanks to all the runners, helpers and supporters.

Hope you all enjoyed it!

Wednesday, 29 May 2013

Final Handicap this Thursday 30th!!!!

The fourth and final Handicap will take place on Thursday this week, 30th May.  First runner off at 7pm.

Start list is on the Handicap page, along with the cumulative points table after three events.  The best 3 out of 4 scores will count towards series prizes.

See you tomorrow evening!!! :-)

Monday, 27 May 2013

The Week Ahead 27 May 2013

Coach Mike leads an 8 (DEF groups) or 10 (ABC groups) X 400 metres Effort session on Tuesday (Bill Bewg is MC). Your Effort pace will be 10 seconds faster than your 5k mile race pace.
Recovery is 400 metres jog.

Effort Recommendations:
Pace Group/ Mile Pace/ Lap Pace/ Effort Pace
        A            6.12        93 (1.33) 83 (1.23)
        B            6.26        97 (1.37) 87 (1.27)
        C           7.00        105 (1.45) 95 (1.35)
        D           7.43       116 (1.56) 106 (1.46)
        E            8.27       127 (2.07) 117 (1.57)
        F            8.51       133 (2.13) 123 (2.03)
Actual calculation if required for "to the second effort pace" is (5K mile pace / 4) - 10 seconds

The final Club Handicap on Thursday in Chep Pk Wd as usual. Watch out for Vanessa's posting for your start time.

And finally we have three teams in Sunday's Rack Raid. Good luck if you're running, and if not your support will be most welcome. When and where to watch are on:

LCL 2013 Road Race Series, Race 1, Chepstow 21st May

Here are confirmed results for the 1st race:


And here is the combined 2012~13 XC and Road Race Series top ten male & female runners after 6 of 10 races.


Wednesday, 22 May 2013

Monday, 20 May 2013

The Week Ahead 20 May 2013

A quiet week for a change. Mike is still Coach and the MCs are Vanessa and Sue.

Tuesday brings the first Leisure Ctre League road race of the season to Chepstow, to be followed in the Leisure Centre Bar by the presentation of the trophies from the Cross-country season. Make sure you stay behind after the race to applaud all the teams and individuals - quite a few are Chep members - and tuck into the buffet, which we're all contributing to.

The race starts at 7.30 at the top of Hospital Hill so allow time to jog from the LC. All members are encouraged to run. Just wear your Club kit, run your hardest, and collect your finishing position card at the end. Hand this to your Captain or whoever is collecting them before you leave the finish area.

Thursday's run is up the Wye Valley Walk (remember we swapped the date of this from next Thursday in place of the last Club Handicap, now to be held on 30 May - details of which will be posted next week). The bluebells in the woods just after Eagles' Nest look particularly beautiful at the moment especially in contrast to the soft green of the new beech leaves.

Wednesday, 15 May 2013

Rose Inn May 14th Results

Sorry for the slight delay in publishing the results for last night's first Rose Inn of 2013 but the wet weather caused us a couple of problems. We're pretty sure we've got it sorted now but let us know if  you spot any errors.
Results are here

Monday, 13 May 2013

The Week Ahead 13 May 2013

The Rose Inn series starts again on Tuesday. Have a good one if you're racing and thanks from all in the Club if you're helping.

Our MC on Thursday is Lou who'll be introducing Coach Mike and his new Paarlauf session. For this you need a partner who's about the same speed as you. You stand opposite each other in the middle of the straights. Runner A runs the half-lap to Runner B. B then runs the half-lap to the start point to which A has returned by running the shorter distance straight across the track. This continues for 45 minutes - so you don't want to start too fast!

And finally on Sunday it's the May Club Champs race - the Cheddar Challenge. See the CC page on the website for details, but note that it costs an extra £5 to enter on the day.

Sunday, 12 May 2013

Race for Wildlife 10k - Sunday 12th May

This was not a Chepstow organsied race but we were in attendance to 'lend a hand' to our Gwent Wildlife Trust freinds - mainly with timing and getting the results sorted.
Official results will appear soon on the Gwent Wildlife Trust website, but here are the provisional results:

2013 Race for Wildlife 10k Results

Friday, 10 May 2013

Handicap 3 results

Thanks to everyone that turned up to help and run last night.  Particularly thank you to Syd who ran round to set the course up beforehand and then did the start and finish timings.

Results are on the webpage

Well done Paul Mayo for your first win!

I have also updated the points table

This shows that Denise is currently in the lead for the series, but anyone in blue could win it!  The 2013 series title is completely up for grabs so don't let the opportunity slip. Make sure you run the next and last handicap on 30 May.

See you there!

Thursday, 9 May 2013

Thursday Choices

Handicap first choice naturally - Chep Park Woods - see below for start times - Curry Night in Spoons after :)

For those who are doing the next race in the Fell Champs - Steam Bunny Stomp - this Sat - Pon-y-pwl are doing a recce tonight - Neil Grant is going - contact Neil for a lift?

Also Fairwater have invited you to recce the Chep - Caldi stage of the Rack Raid - Meet at Caldicot Castle at 6:45pm for onward transport to the start. Or see

This option fits with Curry Night too :)

Monday, 6 May 2013

The Week Ahead 6 May 2013

A new month and a new Coach! Mike Evans is taking another turn while Chris Rees steps down after a very interesting and challenging April - thanks Chris.

To prepare for Tuesday's Progress Run, you need to be aware of your current 5k race time. You then divide that by three to give your time for 1mile at that pace (you should really divide by about 3.1, but by 3 is near enough). The session will be a five mile run with the first mile at 2 minutes slower than your mile pace. You then increase your pace by 30 seconds for each of the subsequent miles, until you're running at the 5k pace you started with.
To give an example, someone who runs 5k in 25 minutes would have a mile time of 8 minutes. So his/her first mile would be run at 10 mins, the second at 9 1/2 mins, the third at 9, the fourth at 8 1/2, and finishing with the fifth at 8 mins. Hope that's clear.

On Thursday we have the third Club Handicap. Vanessa will be posting the start times a bit later in the week.

Then on Saturday is the next in the Club Fell Series, the Steam Bunny Race in the hills behind Pontypool. Watch out for more info from Niki.

And finally for runners looking for a fast PB course, the Race for Wildlife on Sunday is a 10k on our Magor Marsh course. Entries on the day if you haven't already entered.

Please note that we'll be using our Leis Ctre track for Tuesday sessions rather than the Beachley track which was mentioned as a possibility in Wots On.
Mike also wants to give advance warning of the Paarlauf session on Thurs 16th. You will need to pair up with someone in the Club who's of about the same speed as you. You and your partner will take turns running half a lap while the other will do a recovery jog across the track to take their turn in doing a half lap. So you need to be fairly equally matched.

I've also been asked to give a mention to the Masters of Ceremony who take turns on Club nights to meet and greet old and new members alike, and then introduce the evening's entertainment. Dick will be on duty this Tuesday. The next two Club nights don't need an MC (H'cap and Rose Inn) and then Lou will be on duty on Thurs 16th

Wednesday, 1 May 2013

Thursday's Run - The Sea Wall

A reminder to those who fancy the medium length run (see the map on the Training page of our website).
Chris has spoken to the people in the Cottage and they will be locking up Billy and the other dogs.
BUT ... it is important that we don't run along the private road that passes the front of the house.
Chris describes the proper footpath below (the pic numbers in brackets refer to a Dropbox set of pictures that Chris has posted on Face Book, but the description should guide you through):
Key point is to turn LEFT after the railway crossing (pic 7) following the footpath sign, then follow field around to stile on left (8) over another one and through some dried up corn and onto a stile on the left just before fence of field behind house (9), then head across over brook toward a pole with a yellow tip and left through a kissing gate onto San Pierre Golf course. Then head back to LC via Mathern.

Monday, 29 April 2013

The Week Ahead 29 April 2013

Tuesday's track session is based on 6, 7 or 8 (maybe!) X 800 metres, but the exact amount you do will depend on how closely you stick to the appropriate pace for your group.
It is distance based, but lasts approximately 40 minutes, so if you go too fast you will end up doing extra reps!!

In addition to the usual benefits of doing 800 metre reps at speed, this session is designed to improve your ability to increase pace when tired which will help you with the final surge in races and/or recovery from surges / short hills etc.
It will also improve your mental toughness to push on when it is hard!

The first 600 metres in each effort should be at your 10k pace. Then you speed up to 3k pace for the final 200 metres.
You then jog/walk for two minutes to arrive at your next start point - 200 metres jog/walk for A/B/C groups; 100 metres for E/F/G.
Repeat this until the whistle blows after 40 minutes, and then finish the 800 you've started.

Group 600m@10k 200m@3k
A        2.17-2.20     0.40-0.42
B        2.28-2.31     0.44-0.46
C        2.39-2.43     0.47-0.49
D        2.58-3.02     0.52-0.55
E        3.16-3.21     0.58-1.01
F        3.35-3.40     1.03-1.07
Coloured Cones are placed every 100m to help with pacing and to bring you to your next start and finish point.

Thursday's Run is one of our Sea Wall Routes. There's an excellent map on the Training page.
Please note the warning about Billy the dog on the Long route.
The Middle route isn't described but the map shows it clearly.
The Short and Medium routes involve a level crossing of the railway - take care!

Race For Wildlife & Magor Marsh 10k

A reminder to all Harriers that the Race for Wildlife is coming up fast on Sunday 12 May!

Supported by Chepstow Harriers, this licensed and measured 10k road race will be run on the Magor Marsh course with its fast PB potential. All proceeds go to Gwent Wildlife Trust whose reserve at Magor Marsh is world renowned.

There's also a 1k Fun Run on the Undy football ground fields for family and friends while you zip round the course.

Best enter in advance but there should be room for entry on the day:

Excellent preparation for the Magor Marsh 10k on Sun 28 July. Why not do both and see how much you can improve with 11 weeks of Club Training between them!

Saturday, 27 April 2013

Handicap 2 results

Here is the link to the results of Thursday's handicap.

with hindsight I really wish I'd run!!! 18 people beat their handicap compared to 4 for the first one, which implies the conditions were great and the track was fast.

Well done to Sue Ost for being the winner on the night, and to Rich M for running a very impressive 29.08. Having looked back at my records I think that Rich's PB is 29.03, which means he's running pretty fast at the moment.

Thanks to Syd and all the helpers.

Next handicap is on 9 May!

Wednesday, 24 April 2013

Roll Up for the Mile Record Attempt

Yes. this Friday 26 April on the Link Road at 6.15.
Coach Chris plus Syd plus anyone else who fancies a stab at their age group 1 mile record will be gathering at the big sign at the 1200m mark.
It's half mile up, round the human bollard, and half mile back to the start.
You can park in Maple Avenue behind the hedge.
All welcome!

Tuesday, 23 April 2013

Handicap 2 start list

Here is the start list to Thursday's handicap 2.  First runner off at 7pm.

Please note that if you ran a marathon last weekend I have not adjusted your time accordingly because:

a) it would take more time than I have available, and
b) you probably won't turn up anyway

BUT if you do want to race it and feel that the handicap is unfair then drop me an email at

and I will see what I can do


The Week Ahead 22nd April 2013

Chris' session for us tonight is “Above and Below” lactate threshold - The 5K PB Buster '' 

2 mins effort at 10k pace with 1 min float recoveries at half marathon pace  

3x 2 min efforts = 1 set 

3 sets with 3 min walk recoveries between sets - total time 36 mins

Thursday - handicap - looks like the course will be drier and faster for the second one - see Vanesssa's start times to find out what time you need to be in Chep Park woods - arrange to travel in groups as parking is always tight.

Saturday - Cribyn the next race in our fell series - see below

Sunday - Kymin Dash - new route now organised by Spirit of Monmouth - 11 am start

Cribyn info from Niki - 

 There's a fair bit of climb on this one and a stiff descent. It's 5.5 miles of gnarly, interesting fell racing and one for the connoisseur. I hope to see you there this Saturday. 


RACE: Cribyn 


DISTANCE/ASCENT 8.9km/946m. 5.5miles/3100ft

Local Knowledge an advantage/Navigation Skills required/Partially marked 

Bring full kit with you (map, compass, waterproof jacket and trousers, whistle plus bum-bag or small pack to carry it in) in case the weather is bad and the organiser demands that kit is required.

TIME: 1.00 pm

COST: £5.00 on day only


From Cwm Gwdi Camp, Brecon Beacons (GR SO 024247). No toilet facilities.

Those wishing to car share, please post here and we'll arrange a time to meet at the LC.