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.