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!