Sunday, 23 February 2014

The Week Ahead 24 Feb 2014

Down to the Severn Bridge on Tuesday for our monthly battle against the clock. Any chance of beating your 5k PB I wonder? 7.30 start - make sure you've warmed up with plenty of drills and strides.

Thursday's run is down to Beachley and back via the Wyebank estate. I hear some people have a recorded PB for this.

That's February's training done - many thanks to Coach Jane with help from Sue.

Then the real thing on Saturday: the final Gwent League Cross Country, just over the Bridge at Blaise Castle in Henbury. A classic course with a nice cafe and an adventure playground for the youngsters.

If you go to the Club Calendar you'll find the address, a map, the meeting time, everything!

In fact the Calendar tells you all the training info and social dates, everything you need to know.

Sunday, 16 February 2014

The Week Ahead 17 Feb 2014

Tuesday's training is the Danes Loop - a good session to maintain strength
in those glutes, quads and calf muscles. 5 loops for ABC.
  4 for DEF.

Thursday's tempo run is the Mathern 7, while the alternative speed session is again 400s up and down the top section of the Link Road.

The next round of our Fell Race series is a new Winter League event, the Hatterall Hammer at 2pm Saturday. HQ for the race is the Old Pandy Inn on the A465 Abergavenny to Hereford road. Only 4.1 miles with just over 1,000ft of climb, at £4 entry on the day.

Sunday, 9 February 2014

The Week Ahead 10 Feb 2014

Tuesday's session is scheduled to be a tempo 20 minutes out/20 minutes back, from the top of the Link Road and across the Severn Bridge. As soon as your watch says 20 minutes, turn round immediately and try to get back to where you started within the next 20 minutes.

BUT the weather forecast is threatening to be wild and wet on Tuesday evening. If by Tuesday afternoon that looks to be a reasonable prediction, we'll switch to next Tuesday's session - the Danes Loop. Then we'll do the 20/20 next Tuesday instead.

So watch the Blog late Tuesday afternoon for notice of any change.

Thursday's run is the Tour of the Town, followed by Curry Night at 'Spoons.

Have a good week and train hard.

Thursday, 6 February 2014

LCL XC series results so far

Here are the overall series results after 4 races:

Series Results 

The webste is now up to date with the confirmed 4th race results, the overall XC positions after 4 races and the combined results so far.

Sunday, 2 February 2014

The Week Ahead 3 Feb 2014

Coach Jane is starting February with a return to School Hill on Tuesday for a continuous  loop session keeping to the left and working in speed groups AB, CD, and EF. The
session will end with an optional hill run over the new bridge in town, left at
the top of the steps returning over the old bridge.
the shorter route back through town and up Welsh Street.

An Away Run on Thursday at Hanley Farm Shop on the A48 just past Tidenham. Choose from a 4 mile loop and a 5.5 miler. Cake and a hot drink after. Be there ready to start at 7. Share cars from the LC at 6.45.

And finally the fourth Gwent Lg at Brecon on Saturday. Pretty sure it won't be as wet and muddy as Llantarnam School. Nice Course. See Calendar as always for details.

Advance Notice: we'll shortly be offering speed sessions as an alternative to the long runs on Thursdays. Mainly intended for those who can't make Tuesdays. We don't expect large numbers and there may not be a coach present. They'll be fairly short, sharp intervals on the Link Road and the S Bridge typically or other flattish venues that will suit varied abilities.

Provisional results for the 4th LCL XC

Provisional results for the 4th LCL XC here:

Ladies Results

Mens Results

Times for LCL XC 2.2.14

Well done to the 42 Harrier's who turned up to race through the primordial swamp-lands of Cwmbran today, for the 4th meet in this year's LCL cross country series. The course was very flat but apparently quite interesting. It was also the 2nd race in this year's club championship. Thanks once again to the ever dependable Syd for recording the times. Here they are:

Times for LCL XC - 2.2.14