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..