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.