Thursday, 31 December 2015

Leisure Centre League 10 Jan

We've just heard that the third cross-country will be held at Parc Bryn Bach in place of Usk because of the unavailability of the Usk course.

But just to ring the changes the race will be run in the opposite direction to the first fixture that we ran there in September.

Sunday, 27 December 2015

The Week Ahead 28 December 2015

So here it is, the last Week Ahead of 2015.

Tuesday's training is the Severn Bridge Hill session from the cycle track/foot path on the up-stream side. The same as we did at the end of October you may remember.

And if you feel like a run on New Year's Eve, come to the Leisure Centre steps at 7 on Thursday.

And finally, our annual Mob Match with Les Croupiers at the Kymyn Fell Race at Monmouth on Saturday. A fairly gentle intro to fell racing, come to the Monmouth School Sports Club just across the road from Lidls for the 2pm start. And don't forget your club vest or you won't score.

Only a fiver on the day, with sausage and chips for all finishers.

Sunday, 20 December 2015

The Week Ahead 21 December 2015

If you haven't signed on to Neil's Treasure Hunt on Tuesday, he may still be able to squeeze you in with a small bribe.

Keen runners who need their Thursday running fix should gather at the LC steps at 7 for the Tour of Tinsel Town.

LC will be shut but bring a towel and clean clothes and a couple of quid - I hear there are a few also needing the traditional Harriers pre-Christmas Thursday drink (Coach & Horses? Spoons? Show your preference in the Comments box, and a couple of us non-runners may join you).

And finally, a very merry yuletide to all our readers!

And there's a full running programme the following week, mind. The seasonal excesses must be run off.

Sunday, 13 December 2015

The Week Ahead 14 December 2015

By popular request we're doing the Beech Grove paarlauf on Tuesday. So think about partnering up with someone of about your ability.

Beech Grove is opposite the Athletic Club in Bulwark. We meet about 100 metres up from the junction with Mathern Road.

Be ready to run at 7.20.

Thursday's run is the Hayesgate route - changed from the Severn Bridge 5k because many members are going to the Shangri La meal that evening. Have a good time!

Wednesday, 9 December 2015

Thursday 17 Dec

Because the scheduled 5k Time Trial will leave little time for those going to the Shangri La meal, we're putting on a short Hayesgate run instead.

Apologies to anyone disappointed by this. There'll be another Time Trial on 26 January.

Sunday, 6 December 2015

The Week Ahead 7 December 2015

Down to Thornwell on Tuesday for the famed Loops. Be there ready to go at 7.20.

On Thursday choose one of the Boughspring runs.

And finally, the last Club Champs race of the year, the Merthyr Mawr Pudding Race. Good luck everyone!

Sunday, 29 November 2015

The Week Ahead 30 November 2015

Ivan takes over as Coach of the Month and has us running on Tuesday at Elm Rd, just round the corner from Teed Towers, his impressive home in the posh part of Tutshill (actually it's all rather posh in Tutshill - have a look at the list of members who live there). Be there ready to go at 7.20.

Then it's the Mathern run on Tuesday.

And finally, the next round of the Gwent League on Saturday. One of the many Ladies' Club Captains  (Mrs Lawsuit who has special responsibility for the GL) once said in an unguarded moment:

The next event is so close you can practically run there (and if you're Dani that would be no problem at all!)
The lovely setting of Blaise Estate is the location for the next Gwent league. It has the added advantage over other locations of: cafe', fantastic children's playground from toddlers to teenagers, shopping centres less than a mile away, great views, close to home, plus a particularly interesting course in my opinion.
Ladies run at 12:35pm so I'd say meet at 10:45am and leave Chepstow by 11am - parking is always a bit of a pain round there so go in the smallest car possible and expect to wrestle it in a tiny street space. Men run 2:10pm so leave Chepstow by 12:30pm.

Sunday, 22 November 2015

The Week Ahead 23 November 2015

Tuesday is the monthly time trial over the Severn Bridge. Its on the upstream side of the bridge and an out and back course. Get there and be nicely warmed up for a 7:30 race start.

Next Thursday (26th) an Away Run around Wentwood.  Meeting place @ 6.50pm is the Wentwood Reservoir Car Park, Grid Ref ST428 939, which is about 1.5 miles from Llanvair Discoed. i.e. NOT the pub, as per WotsOn. We can drive down to the pub afterwards,
good idea to car share if you can.

There will be 4-ish and 7-ish mile options, mainly on forest roads but both with some good
quality paths as well - though there might be some muddy puddles. Richard, course organiser, ran it on Tuesday night (in the storm!) in trail shoes which was fine; fell shoes would also be ok if you don't mind quite long sections on hard-packed surfaces.
Chips and lots of sausages are ordered at the pub. Nice sausages, not cardboard & sawdust ones. And they have veggie sausages. Would be good if people brought clean shoes when going into the pub though please.
And money for drinks if you want more than the one the Club will buy you.. As well as a head torch (or lots of carrots).


And finally, Saturday 2pm sees the next race in our Fell Series. From Llanfoist Village Hall, the mighty Blorenge calls. Running the Blorenge is something to impress your friends with. Do it and gain instant fame!

Provisional LCL XC Results

Martyin Jenkins has posted provisional results for the 2nd LCL XC (22nd Nov) hosted by Islwyn on the new GLCL website. Visit the website here:
https://sites.google.com/site/glclrunning/home

Thursday, 19 November 2015

AGM Decisions

A well-attended AGM voted in the nominated Committee members.

Also elected were:

Al Dobbs as deputy Men's Club Captain;

Gerry & Sue Ashton as Volunteer Co-ordinators;

James Blore & Andy Creber will be joint Club Statisticians;

Sian Stroud will assist in the C25K/Beginners administration.



The increase in the Adult membership fees was agreed.

But the meeting agreed to subsidise the Junior membership fee by £2.50.

Sunday, 15 November 2015

The Week Ahead 16 Nov 2015




On Tuesday we go to Steep Street:   Starting at the bottom  by the Chemist we do six long and six short 10k efforts uphill, with a jog recovery down.
Don’t immediately stop and walk when reaching the brow of the hill ensure that you maintain effort over the brow and gradually slow to recovery jog down the main road. 
Consistent effort is essential on this hill session as is good upright running form.  Use your arms to help drive yourself forward.

Ensure you get a good warm-up on the way there, use the Co-op car park for some strides and  drills.

On Thursday we have the AGM so if you want to run beforehand start at 6:30 and try one of the Boughspring loops.

Come to the Elan Valley near Rhayader for the East Wales Road Championships on Saturday. The Elan Valley 10 Miles is a picturesque run on small lanes with the spectacular dam cascade in the background. Medals for a wide range of age groups, This a desirable event in a beautiful part of mid Wales. Hot soup and food after for all. Last year Chepstow runners won loads of medals.
 

And finally, all hands on deck Sunday for the next L:CL XC at Pontllanfraith. Hot drinks and bikkies after so be there!
 

 
 
 
 

Saturday, 14 November 2015

LCL XC Pontllanfraith

Next Sunday (22th) is the 2nd LCL XC at Pontllanfraith

The race starts at 11.00

The council offices address is:

Pontllanfraith House, 
Blackwood Rd,
Pontllanfraith,
Blackwood 
NP12 2YW

Directions on googlemaps from Chepstow: http://tinyurl.com/qj3xuwb   

It’s 40-45 mins from Chepstow so meet at the LC at 9.15

There are no toilets on site; the LC is about 5 mins away though.

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

Just over 1.25 miles per lap, so 3.75m for women and 5m for men respectively.

The course (I think exactly the same):

We need to have at least 20 men and women there (40 total) to fill A, B, and C teams!

Tuesday, 10 November 2015

Chepstow Ladies' Gwent league success!!!!!

Another fabulous performance by the ladies' team at Sunday's Gwent League in Cardiff.

Kath was 5th overall and in the cumulative table she is in joint second place.
Jane Horler is 2nd overall in the V35 cumulativa table (with Kath in 1st place)
The senior A team was 7th on the day and 6 cumulatively, the B team was 26th out of 78, beating many A teams.
The V35 A team is now in cumulative first position, the B team was 9th out of 49 teams
The V45 A team was 4th on the day out of 38 teams.

EVERY RUNNER COUNTS, DON'T FORGET

Also the U11 boys team was in the top half at their first GL outing (and they're all year 5s so can do even better next year)

A very good day out for Chepstow! :) Well done all!

Sunday, 8 November 2015

The Week Ahead 9 November 2015

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 – ensure that your last lap is run in the same time as your first!  Think about your running form keep an upright posture and and use your arms to help maintain momentum up the
hill.
Pace groups A-C, 5 loops, D-F, 4 loops. With 90 sec static recovery between laps.
Ensure you get a good warm up on the way there. Anyone heading straight there, factor in time for a warm up lap.
Start time 7.20.
Finally if tired after the weekend and you drop down a pace group respect their speed.
On Thursday the run is out onto the Severn bridge,  a  well lit route with good footing either all the way across returning over the toll booths( 9.5m) or run out to one of the towers and back. Choose the distance or time that you want to run.

Tuesday, 3 November 2015

London Marathon Draw

Stuart Penny and Lisa Jeffrey won 2016 London Marathon places in the draw tonight.

Sarah Bell and Jonathan Carter are the reserves.

Monday, 2 November 2015

Gwent League XC Cardiff

This Sunday (8th) is the second GL XC at Llandaff, Cardiff

The ladies race starts at 12.45
The men’s race starts at 14.30

The Llandaff (east car park) address is:

30 Fields Park Road
Cardiff
CF11 9HX

Directions on googlemaps from Chepstow:  http://tinyurl.com/oxxwfek

It’s 40 mins from Chepstow so meet at the LC at 11.15 for both races or 13.00 for men only.

Men and women run separate races

Women run 6km
Men run 10k

5 score in a team with A, B, C teams etc. Age group teams too.

All details of location, parking, course map etc can be found here:

The race is the 3rd in the Chepstow Harriers XC series

It is the East Wales XC championship (and selection for the inter-regionals) with medals for all age groups and teams. You need to enter for this separately – see the form. You can also speak to Dick for more information about it.

Sunday, 1 November 2015

The Week Ahead 2 Nov 2015

On Tuesday we go to the Link Road.  The session comprises 3 x 800m efforts downhill and
2 x 800m efforts  and one 400m uphill with 400m recovery back (not forward!)
along the footpath before each effort.  The last 400m effort should be undertaken as though you were finishing a race and chasing some one down.
Ensure you warm up well ready for the first 800m effort. Aim for  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 takes us to St Arvans, Porthcasseg and Penterry. Remember your headtorch if you use one, or don't if you don't.
And finally, the second Gwent League Cross-Country is at Llandaff Fields, Cardiff on Sunday. This is the East Wales XC Champs and a selection event (but not the only one) for the EW team for the Inter Regionals at Builth on 12 Dec. See the website page for details, and the email from our Club Captains.

Sunday, 25 October 2015

The Week Ahead 26 Oct 2015

On Tuesday it's down to the Severn Bridge for a continuous hill session made up of the shorter, steeper slope leading up from the tunnel under the motorway, and a longer shallower incline along the cycle track. Meet at the Leis Ctre at the usual time or down on the Bridge at 7.15.

Thursday's run takes us down to Mounton, up Ticken Hill and on to Shirenewton. Then left down towards Crick and back via Hayesgate.

And finally, the November Club Championship race, the Bog and Bryn multi-terrain race from Cwmbran stadium at 10.30 on Sunday. The website says you can still enter even on the day if the limit of 250 isn't reached. I see last year there were 130 odd runners.

Sunday, 18 October 2015

The Week Ahead 19 Oct 2015

Over to Elm Road Tuesday for our regular staple from end to end of the quarter-mile closed off street. Fast feet down and strength/endurance work up: excellent training.

Down to the Severn Bridge Thursday for another chance to gauge your fitness over the measured 5k. We may ask you to wear a number for a trial of our cutting-edge timing softwear.

We do need help on Thursday - a human bollard for the turn-round and someone to help at the finish. Please contact Dick if you can help.

And finally, on Saturday come to the welcoming Crown Inn at Pantygelli just north of Abergavenny for the Sugar Loaf fell race, next in our Fell series and a friendly race for beginners. 2pm start, £4 entry on the day. 8k/444metres of climb, well-marked course, marvellous 360 views as you circle the summit, free buffet back in the pub.

Sunday, 11 October 2015

The Week Ahead 12 Oct 2015

It's down to Thornwell shops on Tuesday for that old favourite the Thornwell Loop. Sue is in charge of this one so I'd advise you to be on your best behaviour.
Thursday's run is another old favourite, the Tour of our picturesque Town. Please take time to enjoy the scenery.
And finally, on Sunday our October Club Champs race is the Horton Bull Run over in the delightful Cotswolds. Enjoy, but don't come back whinging if you get gored: you should have run faster. I understand that none of the bulls are overly fierce but our Club Champs Co-ordinators advise cautious members to blank out the red parts of their Club vest.

Monday, 5 October 2015

Gwent League XC - Bridgend

This Sunday (11th) is the first GL XC at Bridgend

The ladies race starts at 13.20
The men’s race starts at 15.00

The Bridgend address is:

Bridgend Athletic Club
Newbridge Fields
Bridgend
CF31 4AD

Directions on googlemaps from Chepstow:  http://tinyurl.com/pl5uyk3

It’s 1 hour from Chepstow so meet at the LC at 11.30 for both races or 13.00 for men only.

Men and women run separate races

Women run 6.6km
Men run 10k

All details of location, parking, course map etc can be found here:

Sunday, 4 October 2015

The Week Ahead 5 Oct 2015

October already - whatever next?

Coach Rich Matthews is in charge and he'd like you to do a fartlek session on Tuesday down on the Link Road. You run steadily from one lamppost to the next and then accelerate to a fast lick to the next lamppost but one. And so on. Sounds like fun to me.

On Thursday it's the Hayesgate Run.

All of which should hone you nicely for the first Gwent League cross-country of the season at Bridgend. It doesn't take long along the motorway and it's a pleasant course with the one hill per lap.

The race schedule is easily seen via the link on our XC page.

Watch out for the Club Captains' email with the meeting time.

Thursday, 1 October 2015

AGM Thur 19 November

Advance warning of our 2015 AGM date.

All members will receive a formal notice inviting nominations for Committee positions and motions for consideration at the meeting.

Wednesday, 30 September 2015

LCL XC Results

Confirmed results for the 1st LCL XC of the season at Parc Bryn Bach are now on the website in the usual place.

Sunday, 27 September 2015

The Week Ahead 28 Sept 2015

On Tuesday we have the 2nd Severn Bridge 5k Club Champs Race. If you missed the first one at the beginning of the month, or if you'd like a crack at improving your time at the earlier one, be sure to be on the start line on the upstream walk/cycle track at 7.30.

Thursday's run is your choice of one of the Boughspring routes. See the map on the Training page of our website.

Monday, 21 September 2015

LCL XC Parc Bryn Bach

This Sunday (27th) is the 1st LCL XC at Parc Bryn Bach

The race starts at 11.00

The Parc Bryn Bach address is:
Parc Bryn Bach, 
Merthyr Rd,
Tredegar, 
NP22 3AY

Directions on googlemaps from Chepstow: http://tinyurl.com/pbl9luk  

It’s 55 mins from Chepstow so meet at the LC at 9.15

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

Approx 1.5 miles per lap, so 4.5m for women and 6m for men respectively.

The course (mostly the same as previously, may be slightly different): https://connect.garmin.com/activity/428729046

Starting in front of the visitor centre, an anti-clockwise loop around the lake. With a climb up to the higher ground behind the woods and descending back towards the lake.

The visitor centre has showers, changing, toilets and a cafe.
After the race, the presentation for the road series prizes will be done.

Sunday, 20 September 2015

The Week Ahead 21 Sept 2015

Well Dear Reader, we've had to admit defeat and abandon the track at last. It's down to the Link Road for Chris's 400 metres session on Tuesday. All at a sharp 3k pace, so work hard and gain the benefit.

Thursday is the Mathern run, so we are back in the Winter routine, are we not?

And finally, definitely back in Winter mode with the first cross-country at Parc Bryn Bach on Sunday. I expect you've had James's email so you know all about it. Might be dry for a change!

Monday, 14 September 2015

The Week Ahead 14 September 2015

Tuesday's session will be the penultimate on the LC field this season. It's not a long one, so we'll still have enough daylight to do it safely.

This one's called 'Floats' and consists of alternate two minute and one minute spells of a basic 'floating' speed and a shorter burst of sharper speed. So 2 mins float, 1 min speed, 2 mins float, 1 min speed, and so on for 5 pairs. Then 3 mins recovery, and then repeat the 5 pairs. So 30 minutes of effort in total.

Coach Chris calls Thursday's run 'Offa's Dyke'. The exact route will be revealed in due course!

Wednesday, 9 September 2015

Don't Forget Your Hi-Viz Top - Winter Drawers On!

Training from now on will be finishing in the gloom, so we need to be visible to other road users.

Remember that Hi-Viz means good, fresh, strongly-reflective material - just wearing a lightly-coloured top won't make you stand out in the headlights.

We'll also need to regroup on Thursday runs for the sake of newer runners and those struggling to keep up. Make sure you start the run with your pace group, and tell the others if you have to drop back to a following group.

Remember there are maps of the usual winter runs on the TRAINING page of the website.

Sunday, 6 September 2015

The Week Ahead 7 Sept 2015

Still up on the track Tuesday for a timed speed session. 2 sets of 8 minutes, 6 mins, 4 mins & 2 mins with 2 mins recovery between each effort.

And Thursday's run is the Wye Valley Walk taking in the Eagles Nest.

Wentwood Woodlark Results

Here are the full results for today's Wentwood Woodlark:
 2015 Wentwood Woodlark Results

Today's race was also an East Wales Trail Race and those eligible feature in the following results:
 East Wales 2015 Wentwood Woodlark Results

Sunday, 30 August 2015

The Week Ahead 31 Aug 2015

Coach Chris takes over for September. His first session on Tuesday is 4,5 or 6 X 800 metres @ 5k pace with 2 mins recovery.

Another away run on Thursday, this time at Lydney. Be at the Lido ready to start at 7. Two sports for the price of one with a jolly swim to follow the run, followed by cake and coffee!

And finally, on Saturday the first of the two September Club Champs 5k races on the Severn Bridge. This one starts at 10am and is run over our usual 5k out and back course on the upstream side.

And even more finally, our Wentwood Woodlark trail race from Earlswood. By now I guess you'll know whether you're running or helping. Whichever, I expect you're looking forward to the homemade cakes after.

Sunday, 23 August 2015

The Week Ahead 24 Aug 2015

The Windmill Hill session a few weeks ago was so enjoyed that it's been called back for this Tuesday in a new improved version. It'll be an outstanding runner who can get to the hedge at the top before the minute elapses on the new line! And getting back to the bottom within the next minute will also take some doing. And the Coach has treated himself to a new improved whistle, so no excuses for not hearing the signal. Two sets of ten with two minutes rest between. Can you do all 20? Not many did last time.

A nice ramble along the Gloucestershire Way on Thursday.

And finally, the long awaited Severn Bridge Half Marathon on Sunday. Good luck to all runners, and have a good day all you helpers!

Sunday, 16 August 2015

The Week Ahead 17 Aug 2015

Chepstow are staging the final Summer LCL race at Undy Sports Club on Tuesday. Race starts at 7.30; share cars from Chep LC 6.30. About 5 1/4 miles on the flat roads round Redwick. All runners needed to give us a high score in all the team competitions.

On Thursday we travel to the Brockweir Inn for our annual run in the woods around Offa's Dyke, mapped out by our Brockweir resident Rob Brown. There's a long and a short course, with food and drink in the pub after. Be there ready to run at 7.

Thursday, 13 August 2015

LCL Race Undy

This Tuesday (18th) is the 5th LCL Road Race at Undy

The race starts at 7:30 pm

The address is:

Undy FC,
The Ramp/The Causeway
Undy,
NP26 3EW

Toilets, changing and bar available

Directions on googlemaps from Chepstow LC:  http://tinyurl.com/pne4sc7   
(Go motorway or A48, it’s not much difference)
It’s 20 mins from Chepstow so meet at the LC at 6.30 pm


5.25 miles using the Magor Marsh route round the Rose Inn loop

We need at least 30 men and 18 women to score for the club

Series results so far can be seen here

You can have 4 out of 5 to count for the series, so if you’ve only done 3 races you need to run this one!




Monday, 10 August 2015

The Week Ahead 10 Aug 2015

The final Rose Inn on Tuesday, and very well has it gone so far. Best wishes to all who help at this one, and to those who compete. And compliments to the organising team for a fine job.

Up on the track on Thursday for Sue's innovative Fartlek session. Work hard at this one and improve future race performance.

Tuesday, 4 August 2015

Downhill training Saturday 8th August 8:30 am

Downhill training this coming Saturday 8th Aug 8.30 am.  Meet on the track to warm up then off to the Dell!
Coach Jane says: I have been asked to organise a downhill training session so come along and join us. Everyone is welcome.
We often talk about and practice our running form and technique to get us to the top of a hill in the best way possible.
This coming Saturday is an opportunity to have time to practice your downhill running and to get a feel for best technique and balance.  It’s not about how many reps you can do.
Paul L will take some video shots for you to look at later!
In the meantime have a look at this video clip https://youtu.be/xmiyR7LBfF0 
 

Monday, 3 August 2015

The week ahead: 3rd - 10th August

The Tuesday session on the track this week is the ever popular 800m reps. You'll need to do 5 or 6 with a 2 min recovery in between.
Yes, you might be able to do the first 400m quickly... but can you sustain the pace for the second 400m. And will your 5th or 6th two laps effort be the same time as the 1st? Time will tell. Coachy will be watching!

On Thursday we're off to Undy for a trial of the new Chepstow LCL route. It'll be the first ever pancake flat one and to celebrate Dick is buying drinks in the bar after (I may have made that last bit up). Venue: Undy United Football Club situated on the Causeway, Undy near Caldicot. Postcode NP26 3EW. (Google Maps link here). Meet at Undy for 6:55 pm... or at the LC for car sharing at  6:30pm.

Wednesday, 29 July 2015

Confirmed Islwyn LCL Results

Confirmed results for the LCL Road Race on 28th July are now on the website, as are the results in the road series so far and the combined xc and road.
  Chepstow Road LCL website page

Sunday, 26 July 2015

The Week Ahead 27 July 2015

The next race in the ever popular LCL Summer Series is organised by Islwyn Runners at Parc Penallta near Ystrad Mynach on Tuesday. See the detailed Blog below for where and when. This is a nice traffic-free route.

On Thursday we have an Away Run in Tintern at the Parva vineyard. You need to tell us you're going for catering reasons - there's food and a glass of wine after. If you don't use the Bulletin Board, please register your intention to go in the Comments box below.

Magor Marsh - Sunday 26th July

Here are the results for Magor Marsh:
 Magor Marsh 2015 Results

Wednesday, 22 July 2015

LCL Road Race Penallta

This Tuesday (28th) is the 4th LCL Road Race at Penallta

The race starts at 7:30 pm

The address is:

Business and Technology Centre
(Penallta Park)
Ystrad Mynach
CF82 7FN

 Toilets available!

Directions on googlemaps from Chepstow LC:  http://tinyurl.com/qeryjes  

It’s 50 mins from Chepstow so meet at the LC at 6.00 pm

The route is 99% the same as above with an extra bit in the NE corner, and the last section is extended to finish in front of the council offices, to make about 5.5 miles (I suspect less).

Please note the start is nearly 1 mile from the car park!

We need at least 30 men and 18 women to score for the club

The ladies need to maintain their winning streak, and the men have continually improved from 5th to 3rd to 2nd over the first 3 races.

The remaining road race to put in your diaries is ours:

Tues 18th August Chepstow Harriers. 7:30 pm
Venue: Undy FC, The Ramp, Undy. NP26 3EW

Away Run - Parva Party 30th July

Here are details of the Parva Party (away run) on Thursday 30th July:

 Details

Here is a .gpx file of the route for you all you Garmin types.

 GPX

Car parking is very tight - please meet beforehand to share cars.

Sunday, 19 July 2015

The Week Ahead 20 July 2015

Back to the track Tuesday for some speed endurance work. 3 x 1600 m (4 laps), speeding up at the start of the last lap, and speeding up a bit more for the second half of the last lap. This is to reproduce the effort you make towards the end of a race. A very slow one lap jog is your recovery between each effort.

Thursday's run is billed by Coach Mike as an MT type run.

And finally, thanks to all who've volunteered to help at Magor Marsh on Sunday, and have a good one to all racing it! 

Sunday, 12 July 2015

The Week Ahead 13 July 2015

The third Rose Inn on Tuesday. Our new team in charge are doing a marvellous job.

On Thursday we're meeting at Tutshill at 7.15 for the Windmill Hill session. Make sure you leave the Leisure Ctre dead-on 7. This is a continuous one minute up/one minute down cycle. Don't worry if you miss the start - just jump on the merry-go-round as it goes up or down, making sure you're on the start line at the bottom when the one-minute whistle goes for the next up surge.

The session goes on until at least 7.45. Make sure you do 10 cycles if not more. I hear there are prizes for those who do the most!

The next race in our Club Fell Race Series is Waun Fach on Saturday at 2pm at the Cwmfforest Riding Centre near Pengenfford on the road to Talgarth, LD3 0EU. Organised by the Club's Rob Brown Snr, this is a classic fell race - 7 miles/2,000 ft total climb - taking in the highest point of the Black Mountains.

Full windproof body cover, map, compass and whistle essential, but don't be put off if you're a capable runner with a confidence of running on rough ground and a sense of direction. Have a chat with one of the Club's experienced fell runners if you're not sure. Entry on the day is £3 plus £1 parking per car.

Rob is still looking for a couple of helpers - 01291 689741.

   

Sunday, 5 July 2015

The Week Ahead 6 July 2015

The third Summer LCL on Tuesday at Llanhennock, just outside Caerleon. Leave Chep at 6.20 for the 7.30 race start.

And remember it's the July Club Championship, so points at stake.

And finally, round the Three Woods on Thursday.

Wednesday, 1 July 2015

Charmouth Trip Off

Alas we couldn't get enough people to make the trip to Charmouth this Saturday. Apologies to anyone inconvenienced.

Let's hope we can round up more people next year - Sat 2 July.

Tuesday, 30 June 2015

LCL Road Race Llanhennock

This Tuesday (7th) is the 3rd LCL Road Race at Llanhennock (Caerleon)

The race starts at 7:30 pm

The address is:

Llanhennock,
Caerleon,
NP18 1LT


Directions on googlemaps from Chepstow LC:  http://tinyurl.com/p6fgq8u

It’s 30 mins from Chepstow so meet at the LC at 6.20 pm


The first 1.7 miles are gradual uphill, before a long downhill. Then it’s fairly undulating with a sharp kick up to the finish. It’s quite an easy course; it feels like there’s a lot more downhill than up!

We need at least 30 men and 18 women to score for the club

The remaining 2 road races to put in your diaries are:

Tues 28th July Islwyn RC. 7:30 pm
Venue: Penallta Parc, Hengoed, CF82 7PG.

Tues 18th August Chepstow Harriers. 7:30 pm
Venue: Chepstow Leisure Centre, Chepstow, NP16 5LX

Sunday, 28 June 2015

The Week Ahead 29 June 2015

Coach Geoff B is taking the session on Tuesday. The training this week will be 3 sets of 200, 400, & 600 mtr reps @ 5k effort, with 200 mtr jog recoveries and & 400 mtr slow jog recovery between sets.
As always take time to think about where you are with your running before the session so you can train accordingly. 2 sets if you’re recovering from the week end or 4 sets if you’re full of go!  We
will be working in pace groups split in to sub groups of 3 or 4 so bring a watch.
One of the Club's classic open races on Thursday, the Tintern Trot has a good reputation as a tough off-roader. We have a well-drilled team working under Dave Andrews, with scope for other members to enter the race. The post-race refreshments and generous prize list make the annual trip to the Wye Valley a draw for race connoisseurs.

Friday, 26 June 2015

Cotswold Way Relay tomorrow!

Good luck to all the Harriers involved in the relay tomorrow! Enjoy the day and, if you run in the afternoon, do think about taking some water with you especially on the longer legs.  It'll be a hot one!

Have a fabulous day Chepstow!!!

Post Cotswold Way Relay BBQ

There will be a post Cotswold Relay BBQ on Saturday. Open to all club members it will commence at 7pm. Some may choose to go to the presentation and come along later. There will be hotdogs and burgers with veggie options plus drinks. You are encouraged to bring some salad or desserts to share. It will be held at Neil's house in Hayesgate. Turn right off the A48 just before St. Pierre and it's the 1st house. Postcode NP16 6LJ.

It would be helpful if you added your names either on Facebook or the BB or just ring him so he has an idea of numbers. 

See you there....

Sunday, 21 June 2015

The Week Ahead 22 June 2015



Coach Berna will take the Tuesday training session of 300mtr reps with 100m gentle recoveries on the field. A&B x 16, C&D x 14, and E&F x 12 reps.  Take time to consider the races you’ve done and what’s coming up before the session so you can train accordingly.  We will be working in pace groups split in to sub groups of 3 or 4.
 Bring a watch because it may be you who keeps an eye on your group’s times!!  Your first rep will set the target time for the session so make sure the first effort is a sustainable one! 

Thursday’s run is a choice of 2 distances though a little longer at the moment because you’ll
need to return over the new Wye bridge as the old bridge is still closed for repair work.

The new Wye bridge, Sedbury Lane, Diving Centre, Tidenham church, Netherhope Lane, Offas
Dyke 7.25 miles OR on to Hanley Lane, Boughspring, Offas Dyke 9 miles. 


Good luck to all those doing the Cotswold Way Relay on Saturday!   

Friday, 19 June 2015

LCL Results

The results for this week's LCL road event, the series so far (2 oo 5) and the combined road and XC positions (7 oo 10) are all on the website. Go to Club only events - LCL Road.

Sunday, 14 June 2015

The Week Ahead 15 June 2015

On Tuesday, the second LCL road race is just 20 minutes up the road at Trellech. Meet at 6.30 to share cars.

Thursday's run is round the 3 Woods. Have a good long run on this long Summer eve.

And finally, we return to the Trellech area on Sunday at 11 for the Narth 10k, our June Club Champs event on woodland trails. Watch for meeting times.

Thursday, 11 June 2015

LCL Road Race Trelleck

This Tuesday (16th) is the 2nd LCL Road Race at Trellech

The race starts at 7:30 pm

The address is:
The Babington Centre,
Trelleck,
NP25 4PA

NOT Trelleck Grange!

Directions on googlemaps from Chepstow LC:  http://tinyurl.com/nz69dj6

It’s 20 mins from Chepstow so meet at the LC at 6.30 pm


The first mile is mainly uphill, before a long 2-mile stretch downhill. Then a sharp right hander and you hit a steep climb which then eases off. The last 1.5 miles are downhill or flat to the finish.

There are toilets in the pub and there will be cake and drinks afterwards!

We need at least 30 men and 18 women to score for the club

The remaining 3 road races to put in your diaries are:

Tues 7th July Caerleon RC. 7:30 pm
Venue: Llanhennock, Caerleon, NP18 1LT.

Tues 28th July Islwyn RC. 7:30 pm
Venue: Penallta Parc, Hengoed, CF82 7PG.

Tues 18th August Chepstow Harriers. 7:30 pm
Venue: Chepstow Leisure Centre, Chepstow, NP16 5LX

Saturday, 6 June 2015

The week ahead - 8th June

 On Tuesday it's the second Rose Inn of the season. Many will be helping but if you're not needed for duties come along and enjoy a fast flat blast around Redwick.
Re: Thursday, coach of the month Jane says:
On Thursday the session is Up the clock on the field.
We will be working in pace groups split in to sub groups of 3 or 4 so bring a watch because it may be you who keeps an eye on your group’s times!!
The session is 200m, increasing each repetition by 10m until you get to 300m.  The recovery will start at 200m and decrease as the effort rep increases.  There is a 2 second increase on the previous rep time.  The first rep will set the target time for the session so make sure that this first effort is a sustainable one!
For you racing fanatics: Monday - Westonbirt 10k, Wednesday - take a trip up to Rhayader for one of the Elan Valley 5K's . On Saturday it's Man V Horse and Sunday you have a choice of: Pontcanna 5 in Cardiff, Swansea Half, Bath Hilly 10 and Old Down Country Park 10k in Bristol.

Tuesday, 2 June 2015

Rack Raid report!

Well done to everyone involved with the Rack raid on Sunday!!!!  Whether you ran or supported, it was fantastic to have you there! Especially good to see so many familiar faces in Tintern, Chepstow and Caldicot. 

What a super day out on the roads :) 

We had four stage wins: James Blore leg 2, Paul Murrin leg 6, Nick Davis leg 7 and Mark Harvey leg 10, plus a load of top 3 finishes and several others high placed runners.

The A team were 2nd overall out of the 24 teams that took part. The B team finished 7th team overall and beat the other B teams by a huge margin of almost an hour, and also beat a shedload of A teams in the process.  

Really good result Chepstow, proud to be part of such a brilliant club!!!!!

Sunday, 31 May 2015

The week ahead 1st June

Coach Mike is in charge of Tuesdays’ Paarlauf session on the track followed by relays and on Thursday we head off to The Huntsman on the Usk road for a 5 or 7 mile away- run followed by refreshments. We ran this last year and many asked if could we do it again in the light so that we can enjoy the views?  So thank you Stuart for organising it again! Venue: Hunstman Hotel,Usk Road, Shirenewton,Chepstow NP16 6BU.

Other choices mid week are the Brecon 5 on Tuesday and the Burrington Blaster on Thursday

On Saturday we have the 4th race in the Fell Series - Darren's Dash from Longtown, just north of Abergavenny. Details are here: Darrens Dash.
Then on Sunday there's the local Whitebrook Windup 10k / Half Mara or the more distant Worcester 10k and Magic Roundabout 10k at Hay on Wye.

Wednesday, 27 May 2015

2015 Handicap Stats

The final Handicap result, overall standings and PBs can now be found off links on the Handicap tab.

Cotswold Way Relays - CWR 2015

James has been doing some sterling work in getting information out to members about the teams, maps and support points for this year's relay.

It can all be viewed on the CWR part of the 'Relays' page on the website. Go to the Club Only Events, tab and scroll down to Relays.

Or just go to this link:
 Relays

Sunday, 24 May 2015

Handicap Tuesday 26th May

Start list can be found on the Handicap tab.

The Week Ahead 25 May 2015

The exciting finale to our Handicap series on Tuesday at Chepstow Pk Wd 7pm. Then off to the Fountain Inn at Trellech Grange for food, drink and prizes. Thanks to Mike and the team for a great series.

Up on the track Thursday for the postponed Up the Clock session. Train yourself to keep up a good pace over lengthening distances with decreasing recovery distances - one of the keys to improving race performance.

And finally, our two teams take on the rest of Gwent and surrounding areas for the annual Rack Raid Relay on Sunday. If you haven't nailed a place, please come and support. Itinerary is on the Bulletin Board, and full details on: http://www.fairwater-cwmbran-runners.org.uk/content/rack-raid 

Thursday, 21 May 2015

Last Handicap Race and Awards Presentation - Tuesday 26th May 2015.

Just to let you know that there will be no coffee, tea, biscuits, etc., after the race.

There will however be a buffet and a free drink after the race, at The Fountain Inn, Trellech Grange.

The presentation of The Handicap Awards will take place after the buffet.

Please come along to show your appreciation to the winners, helpers and all others involved in the Handicap Series.

Please let me know if you can help on the Handicap.

Wednesday, 20 May 2015

LCL Road - Parc Bryn Bach - Provisional Results

Here are the provisional results for the LCL at Parc Bryn Bach on the 19th May:
 Provisional Results

More runners needed for Cotswold Way!

Following some recent drop-outs, we're now down to 39 able-bodied runners for the CWR.

We need 40 for our teams - plus some reserves too.

So if anyone who hasn't yet said they want to run is around on the 27th June they would be most welcome!


They can drop me a line here: jblore11@gmail.com 

Sunday, 17 May 2015

The Week Ahead 18 May 2015

The first LCL road race of the Summer on Tuesday at Parc Bryn Bach near Tredegar just off the Heads of the Valley Road. Meet at our Leis Ctre at 5.55. Race starts at 7.30. Pop into the park centre/cafĂ© after for a shower, refreshments and to cheer on our runners at the xc prize-giving.

To keep up your summer speed we have an up-the-Clock track session on Thursday. CHANGE OF PLAN! So many people are saying they want to do the LCL on Tuesday that we think there won't be many customers for speed work on Thursday. So we'll do a swap with next Thursday and have a nice long run along the Wye Valley Walk to Porthcasseg and up Gaer Hill.
But if you're determined to get on the track, I'll be pleased to coach a session on Thursday. Maybe 5 x 800 or whatever people fancy. Please post a Comment below.

And finally, run the Tredegar House parkrun on Saturday morn 9 o'clock, and gain £10 for the Nepal Earthquake funds. Your first parkrun? Register here and get your barcode: http://www.parkrun.org.uk/register/form/

Thursday, 14 May 2015

LCL Road Race Parc Bryn Bach

This Tuesday (19th) is the 1st LCL Road Race at Parc Bryn Bach

The race starts at 7:30 pm

The address is:
Parc Bryn Bach,
Merthyr Road,
Tredegar,
NP22 3AY
(Just off the Heads of the Valleys rd)

Directions on googlemaps from Chepstow: http://tinyurl.com/qa5gboz

It’s 1 hour from Chepstow so meet at the LC at 5.55 (leave 6pm)


One lap up and down a hill, before going round the lake, and then another loop round the first hill to finish. 5.85 miles

There are showers and changing in the visitor centre, and the prizes for the XC season will also be given out afterwards

The other 4 road races to put in your diaries are:

Tues 16th June Monmouth RC. 7:30 pm
Venue: Trelleck, Monmouth, NP25 4PA.

Tues 7th July Caerleon RC. 7:30 pm
Venue: Llanhennock, Caerleon, NP18 1LT.

Tues 28th July Islwyn RC. 7:30 pm
Venue: Penallta Parc, Hengoed, CF82 7PG.

Tues 18th August Chepstow Harriers. 7:30 pm
Venue: Chepstow Leisure Centre, Chepstow, NP16 5LX