Sunday, 28 December 2014

The Week Ahead 29 Dec 2014

The Coaches hope you had a good Christmas, and that you are chafing at the bit (whatever that may mean) to get out with your clubmates for a good blast down the Link Road.

Yes, we see out the old year with the ever-popular 800s session. Hurrah! I hear you cry. Or maybe not - my hearing isn't what it was.

The session is so cunningly devised that you do more downhill running than up. You lucky people to have such a skilled and up-to-date coaching team! And all for less than 15/5 per week.

The Leisure Centre is apparently closed on Thursday for some reason.

But on Saturday your presence is requested by your Club for the little matter of our mob match with the Les Croupiers mob on the slopes of Monmouth's wee hillock. Yes the Kymin Fell Race is calling.

2pm Saturday, only £5 enter on the day, with post-race buffet.

There are rumours of a gentle recce on Tuesday. 9.30 from Monmouth LC - is that still on V?

Sunday, 21 December 2014

The Week Ahead 22 Dec 2014

Just the one club training session this week, so take advantage of the 20 minutes out-and-back run down the Link Road and over the Bridge and back.

Coach Sue has been out shopping for prizes for the best fancy dress, to be awarded at the end of the 40 minute run.

The Coaching Team wish you all a good Christmas and look forward to putting you through your paces again after the break.

Sunday, 14 December 2014

The Week Ahead 15 Dec 2014

This week sees the start of the festivities for Chepstow Harriers. Tuesday is the annual Treasure Hunt, a run with a difference followed by festive refreshments. Meet at Neil's house at Hayesgate ready to run at 7pm.

Thursday is busy. Meet at the leisure centre at the usual time for the Danes loop: 4 or 5 hilly 1200m loops with a 2 minute recovery.
The evening is rounded off with the Club Christmas meal at The Shangri La.
And finally, the last Club Champs of 2014 - the Skirrid Fell Race at 2pm Saturday. A very friendly hill race with a fast start and finish over the fields. Chips and beer for all runners. I haven't heard what we're having in the pub after...

Wednesday, 10 December 2014

The Bulletin Board

If you can access this blog posting then you clearly know a way to get to the website via 'google sites'. Well done! However, the host for both our domain name '' and Bulletin Board have frozen our account so you won't be able to access it for a day or so. Don't worry - the webmasters are on the case and normal service will be resumed soon!

Sunday, 7 December 2014

The Week Ahead 8 Dec 2014

Coach Sue says: "Tuesday's training is our regular session down at Thornwell.
Longer Intervals of 1200m run at 5km pace but repeated 4 or 5 times.

Warm up is from the Leisure Centre and should include some speed bursts down the link
road; every 3rd lamppost is a good guide. If you go straight there make sure you warm up. Chief Coach Dick will be in charge tonight as unfortunately I am away."

And on Thursday we have the Hayesgate run.

Have a good week.

Monday, 1 December 2014

Gwent League XC Brecon

Gwent League XC Brecon

This Saturday 6th December is the 3rd Gwent League XC at Brecon

Your last chance to run for the club in 2014! The ladies need a full team to stay safe in Div 1 and the men have a chance of promotion so come on!

The ladies' race is at 12.50
The men's race is at 14.20

The Brecon LC postcode for sat-navs is: LD3 9SR 
(Loads of facilities including bowling!

Directions on googlemaps from Chepstow:

t’s just over 1 hour from Chepstow so 
meet at the LC at 10.50 for both races or 12.20 for the men's race

Women do 1 shorter lap and 1 big lap (5.7km)
Men do 3 big laps (9.4km) 

All the info is on their website here:

Sunday, 30 November 2014

The Week Ahead 1 December 2014

On Tuesday we are back to Tutshill for an old favourite Elm Road.

The warm up from the leisure centre will be a social run in
pace groups down to the river then a push up the hill, regroup at the top and
drills and speed surges to Elm Road. If you are going straight there please
make sure you have warmed up sufficiently. Then it is 8-12 repeats of Elm Road
with 90secs recovery.
December's Severn Bridge 5k run is on Thursday. Usual 7.30 start.
And finally, the third Gwent League Cross Country on Saturday at Brecon Leisure Centre. We're hoping for kinder weather than last year, when those who ran for us achieved legendary status by surviving exceptionally cold and wet conditions.
Our Captains will be posting time and travel details.

Saturday, 29 November 2014

End of Coach Mike's Month. Start of Coach Sue's Month

November's training is over and Coach of the Month Mike Evans says:

"I'd like to thank everyone for their efforts during my sessions, and to say any feedback would be appreciated."

December's Coach is Sue Ashton who is looking forward to another good month of training.

Thursday, 27 November 2014

2014 AGM, Club Champs 2015 and XC Survey

43 Harriers attended the 2014 AGM on 27 November. The Chairman and Treasurer reported another good year, and all nominees for the Committee were voted in.

Karen Elvers and Gareth Jones, the Club Championship team for 2015, announced the first three races in the new year:

11 Jan - LCL cross-country at Pontllanfraith.

22 Feb - Pontypool Home Run 10k.

22 Mar - Merthyr Half Marathon.

The remaining races will be announced in January.

The results of the recent cross-country survey were also revealed. 23 female members voted:

I'd like them to be the same as the men's - 2 votes.

I don't mind if they are shorter or the same length - 12 votes.

I think they should remain shorter than the men's - 9 votes.

Sunday, 23 November 2014

The Week Ahead 24 Nov 2014

Tuesday's session is in Tutshill. Meet Coach Mike over there on the corner of Sedbury Lane and The Myrtles for the Severn Avenue Loop.

The session consists of longer interval 5K pace loops, 10 for A,B,C & 8 for D,E,F. groups.

Thursday's Boughspring runs start at 6.30 to give us time to get back for our AGM at 8 in the Bar. You can tuck into the buffet from 7.30.

Saturday, 22 November 2014

East Wales Road Champs at Elan Valley 10

Today's Club Championship race at the Elan Valley 10 incorporated the East Wales 2014 Road Championship.

Congrats to the Chepstow runners who won championship medals:

Lisa Jeffrey, Silver

Niki Morgan, Gold

Jan Morris, Silver,

Berna Cantwell, Bronze

James Blore, Gold

Paul Murrin, Silver

Matthew Lawson, Bronze

Laurie Carter, Silver

Neil Grant, Gold

Gareth Jones, Silver

Dave Andrews. Bronze

Wednesday, 19 November 2014

Feedback Please on Tuesday's Kenyan Hills Session

Coach Mike would like to know what you thought of Tuesday's session on the Severn Bridge slip road.

We don't often do Kenyan Hills where you run up and down a hill at a constant effort for three spells of say ten minutes continuously.

With the two mile approach jog from the Leisure Ctre and back, it can potentially be a tough ask.

Please let us know what you thought.

Sunday, 16 November 2014

The Week Ahead 17 November 2014

On Tuesday we're doing a Kenyan Hills session, which differs from our usual hill reps in that we run the uphills at the same effort (not pace) as we do the downhills.So you'll be doing a continuous run at a steady effort with no recovery jogs on the downs.

Coach Mike has organised a jolly away run at Lydney on Thursday. He says:

As you drive into Lydney High Street from the Chepstow direction, 100 metres after the level crossing,turn right in front of The Swan Hotel. Hopefully someone will be stood in front of the the Hotel to direct you. After you turn, drive about 200/300 metres straight on, where I'll be positioned to point out the car park.
Please arrive by 19:00, then I can give out safety, course and coffee/tea/cake details, and we can start the run about 19:10.
Don't forget your head torch and reflective top. For those doing the short run, road shoes should be fine. If your doing the longer run, I'd advise off road shoes, as the trails and fields could well be very muddy, depending on the weather on the days preceding the run.

If you haven't already told Mike you're coming please put your name in the Comments box. 

And finally, on Saturday the Elan Valley 10 miler is November's Club Champs as well as the East Wales Regional Championships. Gold, silver and bronze medals are up for grabs in all age categories.

We're taking a coach from the Leisure Ctre: just £5 subsidised fare. Watch this space for leaving time.

Wednesday, 12 November 2014

Feedback Wanted for Tuesday's Paarlauf Session

Coach Mike would like to explain Tuesday night's change to the Paarlauf session, and would appreciate feedback and constructive comments from those who took part.

The original instructions to the runners was for a continuous 45 minutes session at a pace that they could maintain throughout the 45 minutes.

I advised everyone to pay attention to pace judgement, with good running form and  slow recovery jogs.  

After about 10 minutes of the original suggested 45 minute session, it became clear to me that nearly all the runners had gone off too fast, and would be unable to keep their initial pace for another 35 minutes.

After speaking to one of the other Coaches, I decided to reduce the session to 2 x 15 minute efforts, with a 90 second recovery jog between the 15 minutes. I felt this would result in the runners maintaining good running form, even pacing, and proper recovery.

I explained what I was doing and why to the runners, all of which was accepted as being a sensible
alteration to the original instruction.

I had this feedback at the time:
Several runners said they enjoyed the session, even though it was hard.

It was suggested that the direction of loop run be reversed after the first 15 minutes.

Also suggested that another Coach be located at bottom of loop incline to emphasis that runners should "drive" up the incline.  

Please put your feedback in the Comments box below.
In the 'Comment As' box select 'Name/URL' and type in your name.
Thanks, Mike.

Monday, 10 November 2014


This Sunday (16th) is the 2nd LCL XC at Usk.

The race starts at 11.00

The Usk College postcode for sat-navs is: NP15 1XJ or NP15 1GA depending on your sat-nav.

Directions on googlemaps from Chepstow:

It’s 30 mins from Chepstow so meet at the LC at 9.45.

Men and women start together, and then ladies do 2 laps, men do 3.

Approx 1.9 miles per lap, so in total 3.8 for women and 5.7 for men respectively.

All the info is on their website here:

Sunday, 9 November 2014

The Week Ahead 10 November 2014

Tuesday's training is at Beech Grove in Bulwark, just opposite the Athletic Club in Mathern Road.

It's a paarlauf session of roughly 400 metres. So you need a partner of about the same speed as you.

Meet at the LC as usual to jog down.

Thursday's run is the Tour of the Town. Enjoy.

And finally, on Sunday we have the 2nd Leisure Centre League, This one's just outside Usk, at the Agricultural College on the road to Little Mill. Start time at 11, and in sharp contrast to the 1st one at hilly Ponty Park, this one is said to be flat. Watch out for meeting time.

Monday, 3 November 2014

Gwent League XC Cardiff

Gwent League XC

This Sunday 9th November is the 2nd Gwent League XC at Llandaff Fields, Cardiff.

Women's Race 12:45, 6km
Men's Race 14:30, 10km

It will be dead flat if you don't know the area.

It takes c. 45 mins to drive from Chepstow. (It is just the other side of the river from the big Tesco and parkrun)

There are lots of carparks in the area - see their website below.

For directions to the largest car park: CF11 9HX

Meet at the leisure centre at 11.00 for men and women, or 12.45 for just the men's race

More info can be found at 

The Week Ahead 3 November 2014

Mike is the Coach for November and is putting on this month's 5k Time Trial on Tuesday. Starts 7.30 as usual.

The Great Harriers Bake-Off follows in the bar, with tasty (we hope) offerings to be devoured after the judging.

Thursday's run is down to Beachley and back via the Wyebank estate. A nice run with just the one hill each way.

And finally, the next Gwent League cross-country at Llandaff Fields, Cardiff. Pretty flat but a nice course. Our Captains will be posting times. 

Thursday, 30 October 2014

Nutritionist Talk at Cwmbran 3 December

Welsh Athletics have sent us this info on a free workshop :

I have planned to put on a nutrition workshop at Cwmbran Stadium on 3 December (Wednesday). I have a nutritionist from Sport Wales coming in to talk about fuelling the body pre, post and during a race/run (This is aimed at long distance running). He will be talking about what can be done and varying options of how best to do it. Also he will then have a small Q&A session.
The session will run from 6.30-9.00.
This is a free session to attend. If you could pass this information on to your members I would be grateful. Anyone with an interest in attending, please could you ask them to email me their expression of interest to

Tuesday, 28 October 2014

London Marathon 2015 Club Places

Stuart Duncan, Mark Harvey and Chris Rees were the only qualified applicants for our expected three Club places in next year's marathon.

Reserves are Tom Riddington and Rob Hook who have both received Club places in the last two years and were therefore not eligible for the main draw.

Monday, 27 October 2014

Next LCL XC - Sunday 16th November 11:00 am

Venue: Usk County Hall and Usk College grounds. NP15 1GA / NP15 1XJ
No Spikes - some tarmac and tracks.
Car Park at County Hall. Toilets and changing

Map  of course below. 1.9 miles per lap. Men 3 laps, Ladies 2 laps. It's flat!

Sunday, 26 October 2014

The Week Ahead 27 Oct 2014

Coach Jane says "Training is close to home this evening, not far to go so enjoy and manage your effort well.  We will do the Danes Loop Anti clockwise.  4 or 5 1000m loops – you choose.
 Setting off in groups along Kingsmark Lane, down Huntfield Road and up Kingsmark Ave. A jog recovery along the top to regroup into your pace groups. Push up Kingsmark Ave hard but not so hard that you can’t maintain the same pace for the whole session." 
Thursday's run is the Tour of our wonderful Town.

Sunday, 19 October 2014

The Week Ahead 20 Oct 2014

Coach Jane says: "We are off to Thornwell this Tuesday to do some speed efforts around the loop of just under a mile. We are practicing at operating at threshold level for a longer effort. Your first lap will feel slow because you are fresh but as usual your aim is for consistency - your last lap the same time as your first! 
Pace groups A-C, 5 loops, D-F, 4 loops. With 90 sec static rec between laps.
Ensure you get a good warm up on the way there. Anyone
heading straight there, factor in time for a good warm up.
Start time 7.20."
Thursday's run is the Mathern 7.
Have a good week's training and good luck to those off to Snowdonia.

Tuesday, 14 October 2014

LCL XC Pontypool

This Sunday (19th) is the first LCL XC of the year at Pontypool.

The race starts at 11.00

The Pontypool leisure centre address and postcode for sat-navs is: Trosnant Street, Pontypool, NP4 8AT

Directions on googlemaps from Chepstow

It’s 35-40 mins from Chepstow so meet at the LC before 9.45.

There’s a massive car park there.

Men and women start together, and then ladies do 3 laps, men do 4.

Here’s last year’s course. Approx 4.2 miles for men, 2 hills per lap.

Sunday, 12 October 2014

The Week Ahead 13 Oct 2014

Coach Jane says "I hope you enjoy the session this week. It will be
continuous laps run on the slip road to the Severn Bridge.
Warm up with some easy running from the LC ready to
start at 7.20.  There will be 2 sets of
15mins with a 2min static recovery between the sets. Each lap includes a long
hill @10k effort and short hill @ 5k effort with downhill recoveries in
Begin the session too fast and your last few laps will
slow as your tiredness increases!
Put too much effort into the hills and the lactic acid
will not have chance to clear in the recovery time to the next
On Thursday Stuart Duncan has designed  a 7-miler and a 5-miler from the Huntsman pub at Mynydd Bach, just below Shirenewton on the Usk Road. Free food and a drink for all after.
Be in the Huntsman car park ready to start at 7 or meet to share cars from the LC at 6.45.
Remember your reflective top and headtorch.
And finally, on Sunday the first Leisure Centre League cross-country at Pontypool Park.
Starts at 11. Watch this space for LC meeting time.

Monday, 6 October 2014

Gwent League XC

This Sunday 12th Oct is the 1st Gwent League XC at Newbridge Fields, Bridgend.

Women's Race 13.20
Men's Race 15.00

It takes c.1 hour to drive from Chepstow. For directions: 

Meet at the leisure centre at 11.20 for men and women, or 13.00 for just the men's race

More info can be found at  

The remaining Gwent League dates/venues have also been finalised:

Sun Nov 9th, Cardiff
Sat Dec 6th, Brecon
Sat/Sun Feb 7/8th Blaise
Sun Mar 1st Aberdare

Sunday, 5 October 2014

The Week Ahead 6 Oct 2014

October's Coach of the Month Jane says: We go to the Link Road on Tuesday.  The session comprises 3 x 800m efforts downhill and 2 x 800m efforts uphill with 400m recovery back (not forward!) before each effort. 

Ensure you warm up well, ready for the first 800m effort. Aim for consistent times, good running form and working at your own pace at the point where you can say a one or two word answer to a question.  From the LC the total mileage for the evening is about 5.25 miles.  

Thursday's run is the Shirenewton 9 which can be shortened by turning back on the outskirts of the village. Take care as you pass the farm just past the top of Ticken Hill, where the sheep dogs have been known to be aggressive towards runners. MC Paul will remind you of this before the run.

Sunday, 28 September 2014

The Week Ahead 29 Sept 2014 - Astro Turf First! - see Comment below!

A whole hour in the light this Tuesday for our first-ever session on the Leisure Ctre Astro Turf. We're doing 11 sets of 1 minute and 2 minute speed bursts, with recovery jogs of 1 minute between each.

Meet on the field at 6.50 as usual and start your warm up there before we all move along to the AT.

Autumn beckons - so it's time to hie to the Severn Bridge for the monthly 5k Time Trial on Thursday.

These regular (alternate Thursdays and Tuesdays) measured runs are a great tester to gauge your fitness, and teach you to judge your race pace away from the pressure of an actual race.

And if you're tackling a race the following weekend you can use them to "stretch your legs" in preparation for the big effort two or three days later.

And finally, another Club Champs race on Sunday - the Horseless Trials on the world-renowned Badminton course. Have a clear round!

Sunday, 21 September 2014

The Week Ahead 22 Sept 2014

This season's penultimate Tuesday up on the field. We're running the perimeter clockwise for 20 minutes at tempo pace (that's a good hard pace but within your lactic limit, so you can sustain it for the duration and exchange a few words with fellow runners), and then turning round to run 20 minutes tempo pace in the opposite direction.

If you do it right you should end up back where you started.

Thursday's run is up the Wye Valley Walk, across the A466, up past Eagles Nest to Porthcasseg Farm, up Gaer Hill and across the top to descend to Rogerstone Grange and back to the LC via the 3 (2!) woods.

A long run that can be cut short at a number of points. Try and start with someone who wants to do the same distance.

And finally, the Club Champs race at the Forest of Dean Half on Sunday. Good luck to all!

Sunday, 14 September 2014

The Week Ahead 15 Sept 2014

Tuesday - up on the field again for 12 laps of 300 metres with 100 m slow jog recovery. Start your warm-up at 6.50. Watch out for those pesky biting insects as dusk closes in.

Thursday's run is the Wales Coast Path. Remember to bear right when you arrive at St Pierre golf course and look for the tunnel under the motorway to take you back to Mathern. There's a bridge a bit further on if you miss the tunnel.

Sunday, 7 September 2014

The Week Ahead 8 Sept 2014

We're repeating the popular paarlauf and fun relay session on Tuesday. People seemed to like it last time.

Be on the field by 6.50 please, or we'll be finishing in the dark!

If it's like last week, watch out for biting insects as it gets darker. Bring some jogging bottoms, a light top and a hat to put on when you finish the session.

And be on the Bridge on Thursday 7.30 for our annual Mob Match against our Thornbury AC friends. Chip butties in the LC bar after.

Wentwood Woodlark Results

Here are the Results for Wentwood Woodlark 2014:
  2014 Results

Sunday, 31 August 2014

The Week Ahead 1 Sept 2014

Tuesday's session is almost a repeat of one that Coach Sue introduced a couple of months ago. A sort of pyramid starting with 2 laps of the track, followed by 1 lap and a half lap. Then it's 1,2,1,half,1,2,1, half, 1,2,1 and finishing with a fast half. Between each effort you take a slow half-lap jog recovery.

Thursday's run is up the Gloucestershire Way as far as the Coleford Road just past Tidenham Chase church. You then cross the road and head to the Devil's Pulpit, before returning along Offa's Dyke.

Our new off-roader the Wentwood Woodlark on Sunday. Race HQ is Earlswood Village Hall, but the event is of course mainly centred on the ancient Wentwood Forest and the adjacent Gray Hill. I believe that RO Judith, assisted by Vanessa, have enough helpers so why not have a run?

Friday, 29 August 2014

Track meet Saturday 30th August. 2pm.

Track meet Saturday 30th August. 2pm.
This event is tomorrow. It's on the track at Lakers School. Five Acres, Coleford, Gloucestershire GL16 7Q. Starting at 2pm.
You don't have to do all 3 events. Just come along and get a time for one or two of the events if you like. If you want points to count towards the Club Championship then you need to do all 3 events. We will have tea and coffee available. Why not bring a snack/lunch for after.
Andy has a couple of 'fun' events lined up too. If this in any way puts you off coming .... don't worry we'll all simply gang up on him and throw him in the steeple chase water jump. 
If the scrutiny of a short distance event fazes you, and you think you're going to show yourself up and forever be labelled a long distance jogger ... then join the club!
We are willing of course to class any member turning up as NC and not publish your times for all to see. You can just run with everyone else but have no time recorded
Have been to suss the track today. Looks in pretty good condition and is well marked. It is a 'cinders' track though - so expect a bit of wheel spin when starting off.
As its 440 yds not 400m the mile will simply be 4 laps.
100m is already marked out.
For 400m I think it best if we use the mile start and everyone run in the inner lane. Main reason being that there is 'vegetation' in the outer 2 lanes, but also because it's easier to ensure everyone keeps in 'their' lanes -  that's the one inner one only then. We also need to reduce the lap by 2.33 metres so will need to measure and mark a starting spot different to the current one. The caretaker said this would be OK.

Time keeping and recording has all been practiced so should be accurate for all. 

Hopefully a few club records are in line to be broken/created.

Sunday, 24 August 2014

The Week Ahead 25 Aug 2014

On Tuesday it's time for Up the Clock, one of hour second-to-none sessions which has been planned in minute detail. So all hands on deck to wind yourself up, spring into action and face up to its demands.

It's 11 times round the track, starting with 200 metres and increasing the effort by 10 metres each time. So your recovery distance is reduced by 10 metres with every run.

The coach will call out your time at the end of each effort which will ideally take two seconds longer than the previous one. So don't start off too fast on the first run or you'll struggle to keep up a consistent pace.

Thursday's run is along the Wales Coast Path, starting down Welsh Street, through Garden City, Fisherman's Walk and Thornwell, following the shell signs through to Mathern and St Pierre. Then returning via Mathern village.

And finally on Saturday on the 5 Acre campus near Coleford, we present the August Club Champs track session. Be there at 2pm for a warm-up. 400 metres to start, followed by mile races and finishing with 100 metre sprints. Lots of points for those with a turn of speed.

Sunday, 17 August 2014

The Week Ahead 18 Aug 2014

This Tuesday's session gives an opportunity to do some speed work on the
track with 3/4 sets of 200, 400, 600m efforts with 3 min recovery between sets and 200m jog recovery between efforts. 

Use the session to practice consistency of effort over varying distances.
Meet at the track at 7:00pm.(Unless pouring with rain then meet in Leisure Centre).

Then the 3 Woods on Thursday. Which direction? Wait and see!

Wednesday, 13 August 2014

Rose Inn Results

Results for the final Rose Inn of 2014 are here:

And 2014 Series Winners are here:
 Series Winners

And Full 2014 Series Results (eveyone who did 3 or more races) are here:
 Full Series Results

Sunday, 10 August 2014

The Week Ahead 11 Aug 2014

The final Rose Inn of this season on Tuesday. Good luck to all runners and helpers.

And thanks to Race Director Judith Austerberry for the great job she's done during her three years' reign.

The challenge now is to find a new director to carry on the good work.

Thursday's run is up the Wye Valley and then on to Penterry Farm and beyond.

And finally, points at stake on Saturday. Race the Train at Tywyn in mid Wales is an 'extra' Club Champs race. See the Bulletin Board for info on entering and accommodation.

Wednesday, 6 August 2014

Brockweir Run Thursday

Parking is very tight at Brockweir.

Meet at LC at 6.45 to share cars. You will be directed when you reach the Brockweir Inn.

Sunday, 3 August 2014

The Week Ahead 4 Aug 2014

The fifth and final race of the road LCL on Tuesday at Parc Bryn Bach, Tredegar NP22 3AY.

Suggested meeting time
to car share from Chepstow LC at 5.55 (leave at 6pm).
Takes approx 50 mins.
here for directions from Chepstow,-2.6839594/Parc+Bryn+Bach/@51.7510676,-2.8974935,11z/data=!4m8!4m7!1m0!1m5!1m1!1s0x0:0x61bda609500b8b37!2m2!1d-3.2699!2d51.7845

On Thursday Rob Brown invites us to a run from the Brockweir Inn at 7pm. largely based on last year`s attempt to show that it`s possible to train for fell running close to home - we did four stiff climbs that added up to a decent mountain`s worth, and discovered some new terrain in Tintern Trot country. 
Rewarded by a pint, pizza, chips and trimmings at the Brockweir Inn afterwards.
This time there`ll be both new and familiar paths - and for road-runners with little head for heights, a flat(tish) alternative route..

Sunday, 27 July 2014

The Week Ahead 28 July 2014

A two-parter on Tuesday.

First, our new club favourite, the Paarlauf, on the track. Find yourself a partner of similar speed and take it in turn to run half a lap, followed by the jog across the track to take over when your mate has done their half lap.

Second, coach Ivan has another relay lined up. So much speedwork, so much quality training.

3 Woods clockwise on Thursday.

A nice quiet week in which to train hard and rest hard.

Magor Marsh Results

Here are the results for the 2014 Magor Marsh:

Saturday, 26 July 2014

Club Champs race tonight - Devils Chimney Chase

Just to remind you all that it's the July Champs Race tonight. Meet at the LC at 4pm for lift shares.
It's an off-road 10k run near Cheltenham on part of the Cotswold Way.
Postode of venue is: GL53 9LG. Old Patesians RFC. It'll take about 55 mins form the leisure centre.

Thursday, 24 July 2014

Change of Run Tonight (Thurs 24 July)

We're going to do the old faithful Gloucestershire Way tonight, as we haven't been able to put together and map the advertised run which was going to take us through Sedbury and Tidenham.

Apols for any disappointments, and we'll try the new route again when we've sorted out some footpath change problems.

Tuesday, 22 July 2014

Sunday, 20 July 2014

The Week Ahead 21 July 2014

Tuesday's training is 6/8 x 600 metres with 200m jog recovery.

Thursday's run is due to be Wye Bridge, Sedbury Lane, across the fields to the Diving Centre, past Tidenham church, across fields to Boughspring, back along Glos Way or Offa’s.

The July Club Champs race is the Devil's Chimney Chase on the Cotswold edge south of Cheltenham, 6pm Saturday. See the Club Champs page for more details.

And finally, our Magor Marsh 10k on Sunday. I believe Bill has enough helpers, so why not have a run on this PB course?

Friday, 18 July 2014

Confirmed LCL Results

The Caerleon (Llanhennock) LCL Race Results, the overall positions in the series so far and the combined XC and Road positions so far, have all been updated on the website.

Wednesday, 16 July 2014

Urban Orienteering Event from LC

For those who don't already know & might be interested!...
There is an Urban Orienteering event from the Leisure centre this evening (16th July).
The event is put on by BOK (bristol orienteering klub) although planned by our very own Gill Stott (also of NGOC).
Registration from 5.30, starts from 6pm.

Link to event flyer can be found here

Maybe see you there ;-)

Provisional LCL Results

I won't put a spoiler so see for yourself...

Link to provisional results from last night's race:

LCL Llanhennock results

Monday, 14 July 2014

Sunday, 13 July 2014

The Week Ahead 14 July 2014

The next LCL road race is hosted by Caerleon on Tuesday.

7.30pm start, from the Wheatsheaf (pub), Llanhennock, postcode NP18 1LT

Googlemaps link:,-2.9368182,2325m/data=!3m1!1e3!4m2!3m1!1s0x4871e7e479590e05:0x819225e8a1976660

Map of the race course
with elevation

Suggested meeting time to car share from Chepstow LC from 6.15 (to leave no later than 6.30!). Takes c. 30 mins to get there.

A run up the Wye Valley Walk on Thursday, visiting these landmarks (from each of which you can cut off and return easily to the LC): the two car parks at the 365 steps/Wyndcliff, the Eagles Nest (with beautiful views), Porthcasseg Farm, Gaer Hill (also with fantastic views), Rogerstone Grange.

Thursday, 10 July 2014

Thursday Training

Just to remind everyone - we are not at the LC tonight. Meet at the Old Ferry Inn (Beachley, NP16 7HH) before 7pm - any club announcements will be made by Syd down there.

Monday, 7 July 2014

The Week Ahead 7 July 2014

The third Rose Inn on Tuesday. Thanks to those helping and bona fortuna to those running!

A new venture for us on Thursday - we're meeting at 7 at the Old Ferry Inn at Beachley for a Mixed Relay. We'll all be split into teams of three consisting of one A/B Group runner, a C/D runner as a E/F runner. It's a 2.6 mile flat course, to be followed by chip butties and a drink in the pub after.

Either meet at the LC car park ready to leave at 6.45, or try to share cars if you go direct. But be at Beachley before 7.

Ad finally, the next in the Club Fell Series is the Fan-y-Big 10 miler near Brecon. See Niki's postings for full details.


Thursday, 3 July 2014

Monday, 30 June 2014

The week ahead 30th June

The coach this month is Ivan and Training on Tuesday 1st is: "300s on the track with 100 recoveries. 12 to 16 reps". It'll all be explained when you get there. Meet on the track 7pm.

On Thursday it's our own Tintern Trot. If you're not helping out, then come along and take part. Great venue, great race and of course...  fantastically organised under the directorship of Dave Andrews.

On Saturday it's the grand club outing to the most southern fell race - 'Charmouth Challenge' (aka Golden Cap). Run, beer and BBQ - what could be better? See the BB for more details or speak to Jane at club. 

Sunday, 22 June 2014

The Week Ahead 23 June 2014

Coach Matthews introduces a new session on Tuesday - Beat the Clock (not to be confused with Round the Clock). The secret of this one is to run when you hear the whistle, and then stop when you hear the next whistle. No brainwork required when should suit some members you could mention.

Thursday's run? You guessed it - suggestions please in Comments Box!

Back to the Coaches telling you where to go next month, so take advantage of this last vestige of democracy!

Cotswold Way Relay on Saturday. Bona Fortuna to all taking part, especially those who've recced their leg and received the green flash of approval...

Sunday, 15 June 2014

The Week Ahead 16 June 2014

On Tuesday, the next round of the LCL summer series takes us to an interesting traffic-free course at Parc Penallta, Ystrad Mynach just above Caerphilly at  CF82 7PG.

Meet to share cars at 5.45.

A mystery run on Thursday - well a mystery to the coaching team as we wait for someone to suggest where we might go! Have a little think and put your suggestion in the Comments box below - please!

Sunday, 8 June 2014

The Week Ahead 9 June 2014

The second Rose Inn on Tuesday. Hoping for kind weather.

A special run on Thursday - a recce of a planned off-road race to take place on 30 November. Based at Kingstone Brewery directly opposite Tintern Railway Station, there'll be pizza and beer after a five-mile country run.

Meet at the LC at 6.45 to share cars. Off at 7.

Sunday, 1 June 2014

The Week Ahead 2 June 2014

Coach of the Month - and Winner of Stage 12 of Sunday's Rack Raid - Rich Matthews starts his reign on Tuesday with a track session of 6-8 x 600 metres, with a 200m jog recovery.

Meet as usual on the field ready for a 7pm start.

Tuesday evening is also celebration night when we formally open our new STORAGE BOX just on the edge of the field. I hear there will be a bottle of bubbly to mark the occasion.

And you'll have seen in Wots On that we're inviting members to nominate their favourite run on this month's Thursday runs. Please post your ideas in the Comments Box - please!!!

Friday, 30 May 2014

LCL Results

The confirmed results for Monmouth (Race 2), the series postions so far and the combined xc and road results (7 out of 10) are all on the website. Link here:
 Road LCL Page

Thursday, 29 May 2014

Rack Raid this Sunday, 1 June

It's nearly here! The first of the BIG June relays is on Sunday.  This is the LOCAL relay, with the majority of the stages being run in Monmouthshire, so if you are not running then do come and support the runners!




Here is a link to the whole event, with the start and finish points of all 13 stages:

The link also gives you start times for each leg. The very local legs are as follows:

From Tintern Abbey, 2:50pm
From Chepstow Castle, 3:59pm
From Caldicot Castle, 4:38pm
From the Groes Wen pub in Penhow, 5:16pm

See the link for the other stages

If you are planning to follow the relay at any point by car please note the changes/restrictions in place on the following stages:

stage 1 - Route has changed and there is an entire section closed to cars on the lane leaving Grosmont towards Hoaldalbert Farm
finish of 2/start of 3 - do NOT drive up the road to White Castle. Park at the bottom and cheer from there
finish of 4/start of 5 - this is about 1 mile closer to Abergavenny than in previous years. DO NOT drive up the lane to Old Court Moat
stage 6 - major restrictions to cars, do not drive the lane between Coed-y-fedw and The Crosshands
crossroads via Pen-y-Clawdd
stage 8 - cars not permitted the lane between the A449 (Llanllowel Lane) to the B4235
at Llangwm
stage 11 has been rerouted, make sure you know where you are running!
stage 11 - cars not permitted on the lane between Dewstow Road and the A48
stage 13 - cars not permitted on Malthouse Lane between Ponthir Road and Newport
Road, and then also not permitted on Malthouse Lane between Ponthir Road and Newport

Please note the restrictions apply to cars so if you are planning to cycle any of the relay then you are free to go wherever, and I encourage you to do so :-)

Any questions please ask me, Denise or Mark.

Sunday, 25 May 2014

The Week Ahead 26 May 2014

The second LCL road race on Tuesday starting 7.30 at the Lion Inn, Trellech. All members are welcome in the Chepstow team. Just turn up in your Club vest.

Meet at the LC ready to leave at 6.15. Parking is limited at Trellech so please share cars. Hosts, the Spirit of Monmouth club, are laying on post-race tea and cakes in the Babington Hall next to the pub.

Thursday's run takes us through the San Pierre grounds and along the Wales Coast Path. Meet in the LC bar as usual.

And finally, the Rack Raid Relay on Sunday, in which we have three teams. Support our runners at any time during the all-day event: near Chepstow stages are Usk at 1.20, Tintern at 2.50, Chep 4, Cald 4.40, Penhow 5.15.

Sunday, 18 May 2014

The Week Ahead 19 May 2014

Tuesday's training on the track consists of 200 metre bursts at one mile race pace. Do one set of six as a sharpener for the Club Champs the next day OR do two or more sets if you're not racing.

The Tyntesfield MT 10k on Wed is May's Championship event. Entries are still available, but you're taking a risk on leaving it to the night. Recommended meeting time at the LC is 5.30 for a 5.40 getaway.

And finally, Thursday's run is the good ol' Gloucestershire Way. They do say it's nice doing things the Gloucestershire way.

Friday, 16 May 2014

Handicap Winners!

Congratulations to the prizewinners of the 2014 Club Handicap:

First       - Paul Mayo
Second  - Dave Andrews
Third      - Dani Sapsford

Kath Matthews was also presented with a special memento for breaking the long-standing women's record.

Organiser Mike Evans is grateful to all the helpers over the weeks, and is looking forward to another successful series in 2015.

Wednesday, 14 May 2014

Tuesday, 13 May 2014

Handicap Prizegiving and Celebration!

Come along to the Fountain Inn at Trellech Grange after the Handicap for sandwiches, chips and a drink.

We have to tell the pub how many to expect, so put your name in Comments below by Wed evening or there may not be enough food to go round!

Monday, 12 May 2014

The Week Ahead 12 May 2014

Another away week folks, but back to the old routine next week.

The first Rose Inn on Tuesday. Whether helping or running, please try to share cars to ease parking.

Parking is even tighter in Chepstow Park Woods where we stage the final Handicap at 7 on Thursday, and maybe tighter still at the Fountain pub at Trellech Grange where we'll be handing out the series prizes the same evening.

Chips and a range of sandwiches at the Fountain, so worth the short drive. Join the convoy to find the way.

Saturday, 10 May 2014

Confirmed LCL Results

Confirmed results for the first LCL Road Race are on the website, as are the overall positions so far (includes category positions) and the combined XC and Road positions after 6 out of 10 races.
  Or here:  LCL Road website page

Sunday, 4 May 2014

The Week Ahead 5 May 2014

We're away all this week.

The first LCL road race is on Tuesday at the Olive Tree in Croesyceiliog, Cwmbran. It's in the same car park as the old Oasis car park.

Starts 7.30 and we're meeting at the LC ready to leave 6.15. The course is almost the same as the Oasis course, starting and finishing at the same places. Tea/coffee and treats near the finish where you can offload your finish tag.

And Thursday's run is a recce of the Bluebell Blunder, the Rogue Run race on Sunday 11th.

Meet LC at 6.45 or go straight to the start at the Offa's Dyke car park just up the St Briavels hill from Bigsweir Bridge. Parking will be tight here so please share cars.

There'll be drinks and food at a nearby pub after - watch this space!

Wednesday, 30 April 2014

LCL Tues, Venue and Route

The first round of the summer races at the Olive Tree, Edlogan Way, Croesyceiliog NP44 2JJ  on 6 May.
Changing rooms available from 6:30, showers available till 9:30. Car parking – in view of the large number of runners now in the league, we may have to arrange ‘over-flow’ parking at Cwmbran station or the Morrisons store. Marshalls will advise.
Presentation of prizes for the cross-country league will take place in the Olive Tree after the race. 
Course starts on Grange Road (Girlings Road)
-Down to the ‘ burger van’ and left into Llanfrechfra Rd.
-Turn into the park running along the ‘ Girlings’ side of the river.
-Exit car park onto Edlogan Way near Goode’s (ex Oasis).
-Right into Woodland Rd at roundabout
-Right into Woodland Road Social Club.
-Along path on ‘far’ side of the river.
-Left onto Llanfrechfra Rd by the Llanyravon social club.
-Left into Llanyravon Way / Turnpike Rd (police HQ), /Woodland Rd.
-Left into Woodland Rd Social Club
-Along path on ‘far’ side of the river.
-Right at Llanfrechfra Rd, over the river and right into the park.
-Finish on playing fields in front of the Olive Tree (ex Girlings) as previous.

Sunday, 27 April 2014

The Week Ahead 28 April 2014

Tuesday's session is called the Big W by Coach Sue. Reps of 800 metres/400/200/400/800/400/200/400/800 with 2 mins rec between each.

There's also a Club Fell Series race, the Pentyrch just north of Cardiff - details on our Calendar.

And finally on Thursday the third in the Club Handicap series at Chep PK Wd starting at 7pm. Helpers needed - see the Blog before this one.

Your Help Needed on Thursday

Coach Mike is organising the third Club Handicap on Thursday, and needs help from members with the start/finish.

Please post on Comments below or contact Mike direct if you can help.

Sunday, 20 April 2014

The Week Ahead 21 April 2014

A choice on Tuesday:

1) On the LC Field at 7 - a track session of 12 X 90 seconds @ 5k pace with a 30 secs jog recovery. Split into 2 sets with 3 mins rest between.

Please note that the LC closes at 8.

2) 1 mile Time Trial at the Forest of Dean Club at Coleford. There are a number of races starting with youngsters at 6 and progressing through to the fastest runners towards 7.

Thursday's run is along the Wye Valley Walk with an alternative track session of 5 X 800.

And finally, the April Club Champs on Sunday is the St Georges 10k at Corsham at 11am. Suggested leaving time from the LC is 9.15.

Monday, 14 April 2014

Sunday, 13 April 2014

The Week Ahead 14 Apr 2014

Coach Sue says: We head to the track again this Tuesday, where after
warm up and those lovely drills it's take your partners time! The session is a
paarlauf on the track. 200m run, 80m recovery, for 40 mins - great fun! Find a partner who's about the same speed. 

But save a little energy for the Great Easter Egg Hunt a few minutes later when we've all got our breath back.

On Thursday we have the 2nd Club Handicap in Chepstow Park Wood, this time in the opposite direction. 

First off at 7pm.

And finally, the next in our Club Fell Race Series - the Sugar Loaf (7 miles) from Abergavenny Leisure Ctre at 11am. Very much an entry-level fell race. Only £4 and full kit will only be required if we get an unexpected change in the weather. Bring along windproof top and bottoms, hat, gloves, compass just in case, but with any luck they'll stay in the car.
Meet at 9.30 at our LC.

Offa's 'Orror 2014 Provisional Results

Well done to the 263 hardy souls who made it round today. What lovely weather we ordered for you!
Here are the provisional results:  2014 Results

Wednesday, 9 April 2014


Sunday 13th April 11:00am

Why watch a race on telly when you could be doing one - a really good one!
We recommend participants wear very grippy shoes - it's muddy out there!

Sunday, 6 April 2014

The Week Ahead 7 April 2014

This Tuesday we have our first session of the year on the track. Starts with the
warm up laps followed by some drills. Then we have a classic interval session
designed to improve your speed endurance and pace judgement. 4/5 or 5/6 X 800m.

Don't forget - we meet on the field!

The 3 Woods run on Thursday OR for those who missed Tuesday's session - 5 X 800 on the track.

Good luck to those running London or Offa's Orror on Sunday.

Thursday, 3 April 2014

Stuart Wins First Handicap

Congrats to Stuart Duncan winner of the first of this year's series of Handicap races round Chepstow Park Wood.

43 Harriers took part with a good number of first-timers of whom Danni Sapsford was first finisher.

Fastest net time was Paul Murrin's of 28:48.

Organiser Mike Evans says thanks to all helpers.

Full results will be posted soon.

Wednesday, 2 April 2014

Rose Inn Relays Tues 14 April

This morning, 2 April, we received this email:

"We would be grateful if you could let your members know about the Rose Inn Relays (3 x 1.91 Miles) that are happening in a few weeks time.

Tuesday 15th April 2014 - 6:45PM start
full details, online entry and postal entry form are available at:

Many thanks,
Ian McDonald
Chairman /  Race Director
San Domenico RC"

This is the first we've heard about it and had scheduled a normal training session followed by a monthly committee meeting on that Tuesday. These may well still go ahead, but we expect that many members will want to make up teams for the relay as we usually do.

Sunday, 30 March 2014

The Week Ahead 31 Mar 2014

Tuesday's session is described thus by April's Coach, Sue:

"For the first session of the summer season we head to Piercefield Park. The session is a continuous 30 min run round a 600m lap that's made up of of uphill, flattish
then  downhill sections. The aim of the session is to put in effort up and down the hills with the recovery to be on the flat.
 Practice pace judgement and aim for consistent lap times. Think about the difference between running off road to tarmac. Remember good style at all times!"

We'll be meeting on the field every Tuesday in Spring/Summer from now on. Please get in the habit of starting your warm-up jog as soon as you arrive.

On Thursday we have the first of our four handicap races over the traditional course in Chepstow Park Wood, on the St Arvans to Devauden road.

First runners off at 6.45. See your start time on this Blog Site a few posts back. If you're not on the list contact Coach Mike or get to the start line in good time to be given one.

And Mike is laying on hot drinks and biscuits at the finish!!!