Friday, 30 December 2016

Thank You

As some of you already know, last nights training session was my last as a Chepstow Harriers coach. I would just like to say a big thank you to everyone for your help, support and effort during my coaching stints over the last few years.

Regards

Mike.

Monday, 26 December 2016

The Week Ahead 26 December 2016

A jolly Tour of the Town from the steps in the Leisure Ctre at 7 on Tuesday.
And on Thursday a session up School Hill led by Coach Mike. Meet in the bar at the usual time and jog down town to Station Road.

Sunday, 18 December 2016

The Week Ahead 19 December 2016

Trot down to Thornwell Tuesday for lots of laps of the Loop. Be ready and warmed up by 7.20.
Another seasonal treat lined up by Coach Mike on Thursday. Kerazee costumes to be worn for the Relay Revels round Beachley track. Prizes for fancy dress and relay winners are being whispered. And mince pies and drinks for all! 7 o'c start of course.
And finally - why not scuttle round a parkrun on Christmas morn to whet the appetite for dinner?

Friday, 16 December 2016

Away Run at the Racecourse Night Race 19 January

As we did earlier this year, we're hooking up with Rogue Runs and offering all Harriers a free entry to next year's Night Race at Chepstow Racecourse on Thursday 19 January.
Paul and Andy will be announcing soon how to go about putting in your entry.
And of course cake and coffee will also be given to volunteer helpers.

Monday, 12 December 2016

The Week Ahead 12 December 2016

An early start for the Severn Bridge 5k on Tuesday to allow time for runners & helpers to get into their glad rags for the Christmas meal.
So be at the start ready to fly at 7 sharp!
Thursday's run is the Hayesgate one that takes us along lanes that were trod last Thursday in the Treasure Hunt.

Tuesday, 6 December 2016

Young and/or Fast Runners Wanted

This email from Cardiff Met Uni just received:

Thank you for circulating my previous email, our research project investigating how the nervous system regulates the function of the heart and blood vessels has been progressing steadily. However, we are still currently recruiting for young (18-30 years old) male endurance runners who complete >30miles of running per week. Additionally, we would like to recruit participants who have achieved the times outlined below in the past year:
5km - <17.00 minutes
10km - <34.00 minutes
HM - <75.00 minutes

I have spoken with my supervisory team and we are willing to conduct a series of treadmill-based exercise tests to quantify the maximal oxygen consumption (VO2max) of several runners from Chepstow Harriers, free of charge, on the condition that a number of them complete the research project outlined above. The precise numbers can be negotiated, but clearly the more members who volunteer for our research, the more VO2max tests we would be able to offer. In principle, to make this service mutually beneficial, we would need at least five of your runners who fit the above specification to complete the full research project. I hope you can understand that for us to offer this weekend of testing for free, which would normally cost £150-£200 per participant, per test, we would like to get some really interesting data about cardiovascular function in these elite level runners.

Please let me know if you think your running club would be interested in such an arrangement. Please also feel free to contact me on 07807011855 if you would like to discuss further details of the research project or exercise testing.

I look forward to hearing back from you.

Kind regards,

Jack Talbot





Sunday, 4 December 2016

The Week Ahead 5 December 2016

Over to Tutshill on Tuesday for Mike's Severn Avenue Loop. Meet at the junction with Sedbury Lane ready and warmed up for a 7.20 start.
And finally, on Thursday make your way to Neil and Clare's Hayesgate for the traditional Treasure Hunt. Competitive teams need a combination of speed, guile, brainwork and enterprise.
Make sure you've booked your place on the bulletin Board if you want to tuck into the soup and mince pies.

Sunday, 27 November 2016

The Week Ahead 28 November 2016

Down to the Beachley track on Tuesday for a 7 o'clock start.
Coach Kevin is introducing some new training - not to be missed.
On Thursday we have the Boughspring runs - long, longer and longest. Which will suit your needs?
And finally, on Saturday the third Gwent League of the season. It's the popular Blaise Castle course just over the S Bridge in Henbury on the north-west corner of Bristol. Funny, it always seems to be sunny at Blaise. Here's hoping!
Watch out for our Captains' posting for travelling arrangements.
Women's race at 12.35
Men's at 2.10

Friday, 25 November 2016

AGM Report

50 members attended Thursday's AGM with plenty of lively debate.
All Committee members up for election plus five new full members in the new 'without portfolio' category were voted in - Maria Anthony; Jenni Bell; Andy Creber; Rich Milliken; Tom Riddington (assisted by Lou Crockett). These five have full Committee status.
It was agreed that we'll publish Committee agendas and reports to all members, probably via WotsOn.
The new Membership scale was approved: it increases the early renewal discount to £7.50 and rationalises the Junior scale.
Jen Danger Harding and Jonathan Carter won the ballot for Club London Marathon places.
And finally, our race finish crew gave a snappy presentation on our marvellous exclusive finish technology.
And even more finally, those present collected their GLCL Double memento - a fine lidded drinks cup stamped with the Club logo. Those not present can pick up their cup from the MC on Club nights. All who ran or helped in at least one Leisure Centre League cross-country or road race in the 2015/16 season are eligible.

Sunday, 20 November 2016

The Week Ahead 21 November 2016

Down to the Severn Bridge Tuesday for the Long & Short Hill Session. Rich Milliken is taking charge of this one for his coaching debut. Go easy on him.
AGM on Thursday, food served from 7.30, business at 8. An early start for the night's run, the Tour of the Town leaving at 6.30.

Thursday, 17 November 2016

Tonight's S Bridge Time Trial

We helpers have been worried about the weather forecast for this evening, but are prepared to go ahead with the Time Trial (7.30 start as usual) if enough people want to do it and the weather is not too horrific.
So we'll see how it's looking at 6.55 when we gather in the bar. If you're going straight to the Bridge, someone will pop by and tell you if it's off.
We'll have a run round the town otherwise.

Sunday, 13 November 2016

The Week Ahead 14 November 2016

On Tuesday we revel in the pleasures of the Danes Loop. The lap starts and finishes along Kingsmark Lene by Park View. So we set off  down the Lane,  turn left down Huntfield and back up Kingsmark Avenue. But what we don't do is stop at the top of the Avenue. Oh no! We carry on pushing along the lane right back to the finish opposite Park View. You'll find that the coach will be lurking at the top of the Avenue with our new cattle prod to encourage you to keep going.
On Thursday it's down to the Severn Bridge for the monthly 5k Time Trial. Can you beat your last time?
We're looking for two helpers please. Either on the turn-round which gives you the opportunity of doing the 5k run, albeit in 2 two-and-a-half k parts, or taking names/times at the finish. Please write your name in the Comments box below, or contact Dick direct.
On Saturday the Elan Valley 10 mile race up in the top of the region is the East Wales Road Champs for 2016. Medals for all age groups. A lovely scenic, quiet-laned course starting by the mighty dam.
And finally, on Sunday the second Leisure Centre League cross-country race in the hills behind Pontypool. Based near Pentwyn there is very little parking space, so we've been advised to share cars. The race starts at 11, so watch for the Captains' notice about meeting times at the LC.

Friday, 11 November 2016

Monday, 7 November 2016

The Week Ahead 7 November 2016

Tuesday's session is the Beech Grove Paarlauf.

Beech Grove is opposite the tennis courts of the Athletic Club in Mathern Road in the middle of Bulwark - where we did Ivan's timed hill session a few weeks ago under the guardianship of the local constabulary.

You need a partner of about your own speed, and be warmed up and ready to go at 7.15. You can maybe sort out your partner in the LC bar before jogging down to Beech Grove. (Short Cut! The alley just before Larkfield garage takes you to the top of Beech Grove.)

Spoilt for choice on Thursday!

The 15 pioneers of the Core Fitness group are committed to Week 2 of Kevin's course.

The scheduled tempo run is down to Beachley and back via the Wyebank estate.

And we're also offering a track session at the Beachley camp. We're still sorting out the optimum lighting arrangements, so bring along your head torch just in case. Meet at Beachley at 6.55 ready to warm up.

And finally, the second Gwent League cross-country is at the Pen y Lan Leisure Centre at Brecon (dress warmly) on Saturday. Junior races start at 12; Senior Women at 12.50; Senior Men at 2.20.

This one incorporates the East Wales XC Championships for which all ages are invited to enter. Find the EW tent, fill in the form and pay your £1 and you're up for a much sought-after E Wales medal.

There are also team medals for all age groups, so we've all got a chance of bringing home a gong.

The Champs are also the main selection event for the East Wales team in the Inter Regional Champs at Builth Wells on 10 December. The first six in each age group gain automatic selection for the IR team, but their are 9 other places to be chosen on merit. If you miss the top six, but  ran well at Bridgend or are putting in good performances in other races, you still stand a good chance of running at Builth.

Sunday, 30 October 2016

The Week Ahead 31 October 2016

Tuesday's session is the Loop down at Thornwell. Be ready and warmed up at 7.20.

Remember that the last stretch downhill from the roundabout is on the road, so keep well in and in single file down that bit.

And do your recovery in the safe area off the pavement. Appoint a timekeeper for your group - 90 seconds recovery from when the majority of the group arrive.

And on Thursday it's the Hayesgate run. Have a good one.

Sunday, 23 October 2016

The Week Ahead 24 October 2016

Down to the Severn Bridge on Tuesday for the first of this season's 5k Time Trial. Starts at 7.30. Meet at LC at usual time to jog down/warm-up.

And on Thursday the eagerly-awaited Halloween Away Run in Wentwood's spooky forest. Heart-stopping prizes for most blood-curdling costumes. Lashings of Bangers and Chips for all after.

Meet at Reservoir car park at 6.50.

Tuesday, 18 October 2016

LCL XC Rogerstone - this Sunday

This Sunday (23rd) is the 1st LCL XC at Rogerstone

The race starts at 11.00

The address is:

Rogerstone Primary School, 
Ebenezer Drive,
NP10 9YX
Rogerstone

Directions on googlemaps from Chepstow:  http://tinyurl.com/z5uvfuq
(about 5 mins from J27 of the M4)

It’s 30 mins from Chepstow so meet at the LC from 9.20 am

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

Approx 3.7m and 5m respectively.

The course, if the same as previous (ladies minus a lap):


Up through woods and zig-zags across fields, flat along the top, then descends again.

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

After the race the prize presentations for last year will be done.

Sunday, 16 October 2016

The Week Ahead 17 October 2016

On Tuesday we have the Danes Loop session - fast downhills and challenging ups. So much training effect for your Euro.

And on Thursday we do the Shirenewton run. A good 10 miler if you do the whole circuit.

And finally, the first Leisure Centre Cross Country on Sunday. This one's at the Rogerstone primary school near High Cross just off J27. Starts at 11. Watch out for the Captains' posting for meet-up time.

Sunday, 9 October 2016

The Week Ahead 10 October 2016

On Tuesday meet at 7.15 at the top of the Link Road for 800 metre bursts with 400 jog recoveries.

And then the Boughspring runs on Thursday. Choose your distance.

Alternatively on Thursday you could kindly help us with a trial night speed session on the Beachley track. The coaches are planning to schedule Tuesday sessions at Beachley through the Autumn and Winter if the light conditions are safe. If you'd like to take part, please come down to the track at 7 with a head torch. We'll try some 300s with and without the torches and see how we get on.

You're also welcome to pop in partway through a run and give it a try.

And finally, two attractions at the weekend.

The last of Joc's Fell Series on Saturday is Fan Brycheiniog (8.75 miles/2,750 ft climb) a brand new race over in the Black Mountain near the Dan yr Ogof show caves  on the A4067. Please see Joc's posting on the Bulletin Board for details..

And Sunday sees the first of this season's Gwent League Cross-Country at Newbridge Fields, Bridgend, starting with some Chepstow Juniors running the Novices races at 12.20. Again the postings on the Bulletin Board tell all. Fresh air, healthy exercise and gooey cakes are all guaranteed.

Sunday, 2 October 2016

The Week Ahead 3 October 2016

Coach Berna takes over this month.

On Tuesday it's down to Thornwell for the traditional Loops that the suburb is so deservedly noted for.

Make sure you're well warmed up for the start at 7.20. We start by the phone box opposite the chip shop, which I'm afraid is strictly out of bounds until after the session. (Constable Pete Lod of the Thornwell  beat has promised to keep an eye out for us.)

Thursday's run is across the Severn Bridge on the upstream side and back along the other side - a good 10 miler. Those looking for a shorter run should aim to turn round at the far tower.

And finally, the October Club Championship is Sunday's Mendip Muddle. A tough but picturesque off-roader (mainly).

Sunday, 25 September 2016

The Week Ahead 26 September 2016

Over the county border on Tuesday and a different police force. Let's hope the Elm Road residents are more tolerant than the Beech Grovers. 7.20 start.

Thursday's destination is Beachley via the Wyebank estate.

Remember to regroup at your planned locations.

And double remember - hi-viz reflective top is a must every Tuesday and Thursday..

Monday, 19 September 2016

The Week Ahead 19 September 2016

The Beech Grove Hills on Tuesday. One minute hard running up the gentle slope, and one minute running back to the starting lamppost. 2 sets totalling 30 minutes.

Ready to start at 7.15.

Beech Grove is in Bulwark opposite the tennis courts of the Athletic Club, Mathern Road.

Thursday is the Hayesgate run.

Have a good training week.

Tuesday, 13 September 2016

Inter Regional XC Champs

This has been sent to all East Wales clubs:

Dear Club Contact,

Niki Morgan and I who are the team managers for East Wales
are starting to collect names to represent East Wales at the Inter
Regional XC Championships at Builth Wells on Sat 10 December.
The East Wales Championships at the first Gwent League race at Bridgend
on Sunday 16 October will be the main selection event, but the second
fixture at Brecon on Sat 12 November will also be an opportunity, as well as
other races if members struggle to do either of these.
Can you please pass the message on to your members.
Niki (for women – email: nikolamorgan@hotmail.co.uk ) and I (for men
runners) will be delighted to hear of any nominations via yourself or directly
from any of your runners.
We’re looking for 15 of the best/fastest runners in each of the three age
groups - obviously these will come from a number of clubs in East
Wales:
Women Under 35; 35 – 44; 45+.

Men Under 40; 40 – 49; 50+. 

Looking forward to hearing soon from you or directly from any members of your
club,


 


 


 


 


 

Sunday, 11 September 2016

The Week Ahead 12 September 2016

Down to Beachley Tuesday for the next session on the refurbished track.

300 metres at 5k pace followed by 100 metres recovery. 2 sets of 15 minutes each.

Be at the Beachley track at 6.55.

On Thursday we have the Boughspring runs. Choose the short, medium or long.

And finally, on Sunday the next Club Championships race: the Swansea Bay 10k. Good luck to all runners (entries closed 31 August).

Wentwood Woodlark 2016 Results

Navigate to the Wentwood Woodlark webpage to view the results. Direct link is here

Sunday, 4 September 2016

The Week Ahead 5 September 2016

Still on the LC track on Tuesday: 600s with 200 recovery for 30 minutes.

Thursday's run is the 3 Woods, coming back along the road when it gets dark.

And finally, our Wentwood Woodlark on Sunday. Thanks to all those helping, and good fortune to those racing.

Sunday, 28 August 2016

The Week Ahead 29 August 2016

Up on the LC track on Tuesday for a session of 3 sets of 600/400/200 for A/B/C groups; and 3 sets of 400/400/200 for D/E/F groups. Recovery is a 200 metres jog.

Thursday's run is up the Wye Valley Walk for as long as the light holds, then back via the road.

HiViz tops are essential from now on. 

Sunday, 21 August 2016

The Week Ahead 22 August 2016

The final Leisure Centre League road race on Tuesday in the delightful, traffic-free Parc Bryn Bach at the top of the valleys. A good Chepstow turnout and we can seal first place in the combined road and cross-country series.

Meet at our LC ready to leave at 6.

Thursday's run is the good ol' Gloucestershire Way, meet at 6.55. If you pass a Welcome to Worcestershire sign it's maybe time to turn back...

And finally, lots of members are running and/or helping in the Severn Bridge Half Marathon on Sunday. Hope it goes well for you.

Thursday, 18 August 2016

LCL Road Race - Parc Bryn Bach

This Tuesday (23rd) is the final LCL Road Race at Parc Bryn Bach

The race starts at 7:30 pm

The address is:

Parc Bryn Bach,
Merthyr Rd,
Tredegar,
NP22 3AY

Toilets, changing and showers available

Directions on googlemaps from Chepstow LC: http://tinyurl.com/jsl5yu3    
   
(Raglan, A40, Heads of the Valleys)

It’s about 55 mins from Chepstow so meet at the LC at 6.00 pm


A fast start. Then a loop uphill, across the top and down again before a clockwise lap of the lake. Then another loop of the hill circuit to finish.

We need at least 30 men and 18 women to score for the club so please come and run!


This is the last club race of the season so let’s make it a good one

Sunday, 14 August 2016

The Week Ahead 15 August 2016

Back to the Leisure Centre field on Tuesday. Meet at 6.55 for Rich's Turnabouts session. Many will remember it from previous seasons. In brief, running various distances round the track and returning to the start point, with stops, starts and recovery periods signalled by the coach's whistle.

Thursday's run takes us via Piercefield Park to Porthcasseg and more.

Have a good training week.

Tuesday, 9 August 2016

Rose Inn Results

The results for August (Full results, Winners and Team results) and the results for the series can be found on the Rose Inn Webpage.  Link to it here:
 Rose Inn webpage

Sunday, 7 August 2016

The Week Ahead 8 August 2016

The last of a very successful Rose Inn series on Tuesday. Thanks to all who've helped through the Summer.

On Thursday Coach Richard is laying on the Hayesgate run but with the added delights of road markings to signal fartlek bursts of speed. Meet in the LC bar ready to start at 7.

Sunday, 31 July 2016

The Week Ahead 1 August 2016

Off to Pontypool Park Tuesday for the next LCL road race. A nice course this one along the canal bank for  half the distance. Meet at the Leisure Centre at 6.20.

A choice on Thursday. The run is Beachley and back leaving LC at 7.

Or join in the first session on the recently refurbished track at Beachley camp. Starting at 7, we're doing running form drills and warm-up; 10 - 15 bursts of 300 meters; and a structured warm-down including accelerations.

And finally, the next in our fell race series is the Llanthony Show Hill Race on Saturday.

As series organiser Joc says on the BB:

If you do only one fell race this year make it this one. Worth going just to experience the show – a lovely ‘oldy worldy ‘ rural event with horse jumping, produce competition (flower, veg, cakes, jam, handicrafts etc ), pony judging, gymkhana, sheep shearing, dog show, beer tents, burgers, ice creams, candy floss and all manner of foods, sack races, 3 legged races, a one mile flat race, a full on rodeo …. And a fell race ;) Great for kids young and old!
Pay £5 to enter the show and fell race is free!
3.5 miles/5.6 km, 335m/1100 ft. AS. 12:15 ish start time.
Very easy navigation – marshalled and well marked.
This race is on the other side of the ridge visited by Darrens Dash.

Magor 10k Results

Results for today's Magor 10k are under the Our Races tab, drop down menu to Magor 10k.
Or link to them here:
 Magor 10k web page

Friday, 29 July 2016

LCL Road Race Pontypool

This Tuesday (2nd) is the 4th LCL Road Race at Pontypool

The race starts at 7:30 pm

The address is:

Pontypool Active Living Centre,
Trosnant Street,
Pontypool,
NP4 8AT

Toilets, changing and showers available

Directions on googlemaps from Chepstow LC: http://tinyurl.com/jrzsqm7   
   
(M4 to J25A, A4042) The above link might differ depending on traffic etc

It’s about 35 mins from Chepstow so meet at the LC at 6.20 pm


Bang on a 10k. A fast start out the park before a big downhill to the main road and then flat alongside that. About 3 miles in, the only climb up to the canal which you follow back to rejoin the outgoing route (low bridges warning if you are tall!). Finish with a lap round the rugby stadium.

We need at least 30 men and 18 women to score for the club so please come and run!

Both teams are currently winning so let’s try and keep it that way

Sunday, 24 July 2016

The Week Ahead 25 July 2016

Tuesday's session is a paarlauf on the track. Take your partner for La Ronde.



And it's the Two Woods on Thursday.



And finally, the Magor 10k is a sell-out on Sunday. Thanks to all the helpers, and a good one for those running.

Friday, 22 July 2016

Magor 10k - RACE FULL

The Magor 10k, sponsored by Chepstow Garden Centre, is now full. There will be no entries on the day.

Sunday, 17 July 2016

The Week Ahead 18 July 2016

All Harriers are beseeched to run the Leisure Ctre race at Parc Penallta on Tuesday eve. You'll have seen our Captains' call to arms - at least 30 men and 18 women are needed to fill the three teams. You don't have to be a fast runner to get points for the club.



Share cars at our Leis Ctre at 6.



Thursday's run is over at Sedbury Lane, with a nice route via Tidenham Church, Boughspring and back along Offa's Dike.



For those not looking for a long run, Syd is offering a guided run round our 130 celebration 1 mile course, to prepare you for your leg on Friday/Saturday. You have given Gerry/Dani your name, haven't you? And Jane R for your presence at the celebratory post-relay bbq?



An interesting challenge for energetic Harriers will be the trip to the Black Mountains for our next in the Fell Race Series. Waun Fach is a classic race with no hazardous bits, but a good long climb at the start.



2pm start Saturday, so get your 1 mile relay leg in before travelling.



Ridiculously cheap at £3 enter on the day. Rob Brown Snr is the organiser.

Friday, 15 July 2016

LCL Road Race Penallta

This Tuesday (19th) is the 3rd LCL Road Race at Penallta

The race starts at 7:30 pm

The address is:

Business and Technology Centre,
Tredomen Park
Ystrad Mynach,
CF82 7FN

Toilets available

Directions on googlemaps from Chepstow LC: http://tinyurl.com/gnbh538  
   
(M4 to J27, or Usk and A472)

It’s 45-60 mins (depending on traffic) from Chepstow so meet at the LC at 6.00 pm


4.8 miles. Starting in the park, two laps of the hill and then a flat run-in. A mix of tarmac and stone/gravel path in the park.

Allow 15 mins to get to the start from the car park!

We need at least 30 men and 18 women to score for the club so please come and run!



Sunday, 10 July 2016

The Week Ahead 11 July 2016

The third Rose Inn on Tuesday. Thanks and good luck to all those helping and/or running.

Then across the waters to Thornbury on Thursday evening for the Sundayshill 10k. You'll have seen the email from the Club Champinships team telling you all about it. May you win many points.

Sunday, 3 July 2016

The Week Ahead 4 July 2016

On the track Tuesday with July's coach, Geoff Bayliss. 3 or 4 sets of a pyramid of 200, 400 & 600 metres. A classic and effective session.

The ever popular Tintern Trot on Thursday, organised by Dave Andrews with a crack support team. All the best if you're helping and/or running.

Sunday, 26 June 2016

The Week Ahead 27 June 2016

You'll have seen the email about Tuesday's event - the next Club Champs race just over the Bridge, the Aztec West 5k. Enter on the night.



A choice on Thursday: The Wye Valley Walk, Eagles Nest, Porthcasseg, Gaer Hill and ever onwards, with plenty of opportunities along the way to head back.



OR the ever popular Windmill Hill session over in Tutshill. 2 sets of 10  one minute up/one minute downs.



And finally, still time to sign up for our annual club trip on Saturday (leave at 10) to the seaside at Charmouth. An optional 8 mile rugged hill race up on the cliffs, or a shortened fun run. Loads of food and drink after. Only £20 for adults, £5 for school children, pre-school free. Friends and neighbours welcome.

Sunday, 19 June 2016

The Week Ahead 20 June 2016

We're hosting the second LCL summer race at Undy FC on Tuesday.

Thanks to all helpers and good luck to all runners.

A choice on Thursday:

The Offa's Dyke Run,

OR on the track Sue will be in charge of Chris's next timed interval session. This one is 6 lots of 2 1/2 minute bursts split into 2 sessions.

And finally, on Saturday we decamp to England for the Cotswold Way Relay. 6 teams this year, masterminded by Paul Dodd.

Thursday, 16 June 2016

LCL Road Race Undy - 21st June

This Tuesday (21st) is the 2nd 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

After the run there will be food and cake – please let Dick know if you want some if you haven’t already done so

Sunday, 12 June 2016

The Week Ahead 13 June 2016

The second Rose Inn Tuesday. Thanks to all helpers: bona fortuna to all runners!

A choice on Thursday. The long run is the Three Woods. For those needing their weekly speed session up on the track, Chris is putting on bursts of three minutes at 10k pace in two sets of four with 90 seconds recoveries.

And finally, on Saturday Joc invites you to take part in a very friendly fell race - in England for a change. Darrens Dash is the 4th in our Fell Series, 6 miles long and 1,312 ft climb from Longtown Primary School, Herefordshire at 2pm. Children's races and entertainment make this a great family occasion.

£11 pre entry on www.wyevalleyrunners.co.uk/darrens-dash
£13 on the day.

There's a rumour going round that our Head Coach is offering crèche facilities for well-behaved sons and daughters (if such beings exist).

Friday, 10 June 2016

Harriers - Run or Spectate at the Night of Endurance!

On the evening of Saturday 9 July at Barry Stadium, WA are putting on a new unique event.

This is a track based meeting that will be aimed at both the local and national endurance running communities.

There will be 2 distances on offer over a number of races, these will be 10K and 1 mile. The events will be graded on previous/expected times. While the events are taking place we will be encouraging the supporters to get up close and build a good atmosphere. We plan to provide on-going entertainment for the duration of the event.

Entry is free for spectators.

We are pleased to announce that the event will incorporate the Welsh Senior 10,000m Championships.

Entries will close 2 weeks before the event (25th June) so that the seeding can be done.

You will receive an e-mail of the details before the event and number collection will be on the day from the registration tent which will be located track side.
 
Details and entry forms here:



www.cardiffrunningevents.org/night-of-endurance.php

Sunday, 5 June 2016

The Week Ahead 6 June 2016

Coach Chris's first June Tuesday session is a timed track exercise made up of alternative 3 and 6 minute speed efforts with 2 minutes recovery between each.

So start with 3 minutes at the pace you would run the Rose Inn 4-miler. After 2 mins recovery run 6 mins at your RI pace. Rest 2 mins then back to 3 mins.

One more 6 minute burst, and round off with a final 3 min burst.

Thursday takes us along the Gloucestershire Way and back via Offa's Dyke. And after remember to pop down to Wetherspoons for our monthly curry night.

Have a good week.

Monday, 30 May 2016

The Week Ahead 30 May 2016

On Tuesday we trot over to Piercefield Park for some speedplay on a gently undulating circuit.

We all start jogging together until we hear the coach's whistle, whereupon we increase the pace to a 10k race pace. After a measured time that only the coach will know, he/she will blow the whistle to signal a return to a jog.

We carry on in this jolly fashion with varying times between whistles for 30 minutes, and then a welcome rest for two minutes.

Then ... we do it again for just 20 minutes in the second spell.

Something different that we hope will be efficacious but enjoyable!

Thursday's run will be the St Pierre and Mathern run.

And finally, the relay season arrives with the Welsh Castles on Saturday/Sunday, and the Rack Raid on Sunday. Good luck and a happy weekend to all our runners.

Wednesday, 25 May 2016

Handicap Tuesday 24th May 2016 Result

Results are now up, along with final Series runners PB times, and final Series position. 
All on the Handicap page under the Competition tab.
Please let me know if you spot any inconsistencies.

Again thank you to all runners and helpers.

Sunday, 22 May 2016

The Week Ahead 23 May 2016

The climax to the Handicap series on Tuesday, at Chep Park Wood as usual, first off at 7pm.

No refreshments in situ this time - it's off to the Fountain Inn at Trellech Grange straight after for the prizegiving.

Thursday's run is the Wales Coast Path as far as St Pierre golf course. Then right under or over the motorway, past the fishing ponds to Mathern and back via Mathern Mill and Pwllmeyric.

And finally, the next in our Fell Race series, Cwmdu. Just about 10 miles with three big hills to climb. The second descent is a bit tricky with bilberry bushes to negotiate on a quite steep plunge. The route is marked only here and for a short stretch to the Mynydd Llangorse trig.

Enter on the day, just £5 with drinks, biscuits/cakes (home baked by Lidls!) thrown in.

Cwmdu is easily found on the road to Talgarth, first turning off the A40 after Crickhowell.

Handicap Tuesday 24th May 2016

Handicap times are now on the Handicap page.
Please share transport so we can maximise parking.
And please arrive 5 minutes early so you can collect a race number.
And don't forget to come along to the Handicap Series presentation after the race.
It's at the Fountain Inn at Trellech, where the buffet and your first drink will be paid for by the Club. So come along and show your appreciation for the winners, runners and helpers of this years Handicap Series.

Thursday, 19 May 2016

Help needed

I'm looking for help at the final Handicap race on Tuesday 24th May.
Please contact Mike Evans if you can help.
So far I have Rob Brown Jnr & Syd.

Sunday, 15 May 2016

The Week Ahead 16 May 2016

The first Leisure Centre League road race of the season on Tuesday at Cwmbran. Race HQ is the Olive Tree which old hands know as next door to the Oasis Club. See the Captain's email for directions.

Meet at our Leisure Centre at 6.15. Race starts at 7.30, followed by presentation of the Cross Country season awards.

And on Thursday a nice run along the Gloucestershire Way from the Leis Ctre at the usual time. 

Saturday, 14 May 2016

LCL Road Race Cwmbran

This Tuesday (17th) is the 1st LCL Road Race in Cwmbran

The race starts at 7:30 pm

The address is:
The Olive Tree,
Edlogan Way
Cwmbran,
NP44 2JJ

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

It’s 30 mins from Chepstow so meet at the LC at 6.15 pm
If the Olive Tree car park is full, you should park at Morrisons or the railway station

5.9 miles, very flat, mainly up and down each side of the river

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


The XC season prize presentation will take place after the race

Wednesday, 11 May 2016

Thursday's Training - Now Piercefield

Thanks to an eagle-eyed member we've heard that the grass on Windmill Hill is too long for running.

So we'll do Thursday's hill session in Piercefield Park. Still two sets of 10 x 1minute up/1 minute down.

Meet at the Leis Ctre at 6.50 as usual.

AND I've just been reminded - it's the second Thursday and we've revived the Club Curry Night down at The Bell Hanger in St Mary's St. I hear there's a fair number planning to go down there after training. Hope to see you there.

May Rose Inn Results

Here are the results for the May Rose Inn 4
 Full Results 10.5.16
 Team Results 10.5.16
 Category Winners 10.5.16

Sunday, 8 May 2016

The Week Ahead 9 May 2016

The season's first Rose Inn on Tuesday. If you're not already signed up to help, you can enter the flat four-miler on the night. Race starts at 7.30.

On Thursday - by popular demand - we're jogging over to Tutshill for the Windmill Hill session. One minute up the grassy bank, then one minute down, turn round and do it again nine more times.

Then two minutes rest and do it all again. Sounds like fun 

Friday, 6 May 2016

Handicap Thursday 5th May 2016 Result

Results are now up, along with runners PB times, and Championship position after 3 races. All on the Handicap page under the Competition tab.
Please let me know if you spot anything wrong.

Wednesday, 4 May 2016

Handicap Thursday 5th May 2016

Handicap times are now on the Handicap page.
Please share transport so we can maximise parking.
And please arrive 5 minutes early so you can collect a race number.

Sunday, 1 May 2016

The Week Ahead 2 May 2016

Tuesday's track session is 15 x 300 metres with the 100 metre straight as a slow jog recovery. Run with your pace group and take it in turns to lead.

On Thursday in Chepstow Park Wood we run the third Handicap in the series of four. First runner off at 7pm, it's the traditional clockwise circuit. Organiser Mike is pitching for a big turnout with everyone going full out to break the course records!

Runners are asked to kindly wear a race number so we can practise our new timing system. The usual drinks and snacks after the run.

And finally, on Sunday the next Club Championship race, the Stroud Trail Half Marathon. Full details in the recent Club WotsOn.

Friday, 29 April 2016

ATTENTION - Your Handicap Needs You

A couple of years ago, Kath Matthews broke the women's course record for our Handicap, she lowered the time to 30:18.

I thought it would be nice to see if the men's course record could be broken, at present it stands at 28:07 set on 20th May 2010, and is held by Tom Gibbs.

So, basically this is a call to arms, I know this year we've had lots of runners at the first two Handicap races, but I'd like lots more to turn up to the next one, which is on Thursday 5th May. The course will be run clockwise, as was the existing record race.

The more runners we have, the more people each runner has to chase down, and the more each runner has to try and stay in front of. Which will I hope push the fastest runner to a record breaking  time.

Now I suspect some of the slower runners (which they are not, as they are running as fast as they can) may think, why should I turn up and be part of this, as I'm not fast enough to set the record. That may be true, but not only could you be part of the record breaking race, you could, and hopefully will, clock your own fastest time for the Handicap course.

So who's up for the attempt?

Mike (Handicap organiser)

Sunday, 24 April 2016

The Week Ahead 25 April 2016

It's the next race in the Club Championship on Tuesday. The Pentyrch Hill Race is just under 7 miles and starts and finishes on the road in Pentyrch, just north of Cardiff. The essence of the race is the double climb up the Garth from opposite directions.

Starts at 7pm, only £5 on the day. There are usually nibbles in the rugby club after the race.

For those unable to do the race, Coach Sue will be putting on a mixed intervals session of 4x400/2x800/4x400;2x200 (please note the amendment from the original posting).

And on Thursday, we have a nice off-road ramble up the Wye Valley Walk.

Offa's 'Orror 2016 Results & Photos

Thanks for coming everyone. Great conditions for running today. Hope you all enjoyed it more than London Marathon! See you all next year.
Results are here 
Photos by Tosh Simpkin here: photos 

Photos by Brenda Avery here: photos

Friday, 22 April 2016

Offa's 'Orror - Sunday 24th April

Pre-entry is now closed for Offa's 'Orror. We have 225 pre-entered.
Please turn up in plenty of time to pick your number up from race HQ.

Note that it will take you at least 15 mins to park, walk to the HQ to collect your number and then make your way to the start. 

There will be entries on the day up to the race limit of 300 - so turn up early if you want one.

Sunday, 17 April 2016

The Week Ahead 18 April 2016

On Tuesday Sue is asking us to 'speed it up' as the session progresses. Start with 4 laps of the track, rest, then speed up for 3 laps, rest, speed up a bit more for 2 laps, rest, speedier yet for 1 lap, and after the final recovery - whiz round lickety-split for the last half-lap.

Thursday's run is the club's trademark 3 woods, which is so called because we run through Great Barnetts Wood and Cockshoot Woods.

And finally, best of luck to all helping with or running Offa's Orror on Sunday. And of course those running in the marathon in London.  

Friday, 15 April 2016

Handicap Thursday 14th April Result

The result from the Handicap are on the Handicap page, along with runners PB times, and the Series points totals so far. Please let me now of any errors.

Thursday, 14 April 2016

Handicap Thursday 14th April

Please share cars if possible, if you bring transport, park as tightly as possible so we can maximise parking space. Thank you.

Sunday, 10 April 2016

The Week Ahead 11 April 2016

On Tuesday take your partner for the track Paarlauf. We meet up on the field for the Spring/Summer season speed sessions. Be there by 6.50 for a warm-up and to sort out a partner of about your ability.

Then on Thursday go straight to Chepstow Park Woods for the second Handicap. This time we go round in the opposite direction. See if you can beat last Tuesday's time. First off at 6.45: get your start time from our website.

Wednesday, 6 April 2016

Sunday, 3 April 2016

The Week Ahead 4 April 2016

It's the first of the Club Handicap races on Tuesday at Chepstow Park Woods, the entrance on the left on the St Arvans-Devauden road, just past the right turn to the Cot and Tintern Ponds.

First off at 6.45, get your start time from Mike's posting on Monday night.

Thursday's run takes us over the new Wye Bridge to Sedbury Lane, past the Diving Ctre and Tidenham Church, across the fields to Boughspring and back via the Gloucestershire Way or Offa's Dike according to taste.

And finally, on Saturday at 11 from Abergavenny Leisure Centre, the next in our Fell Series, the Sugar Loaf race (enter on the day £4). A little technical getting on and off the summit, but by no means daunting to Harriers who've run the Wye Valley Walk for instance. A good beginner's fell race.

Handicap Tuesday 5th April

Handicap times will be available on the Handicap page by 17:00 tomorrow.

Sunday, 27 March 2016

The Week Ahead 28 March 2016

Your last chance to post a good 5k time this season at the Severn Bridge Time Trial on Tuesday at 7.30. Plenty of time for a jog down from the Leisure Centre at 7.

And finally, it's the Mathern run on Thursday.

Keep those reflective tops on for a few more weeks yet, but at least there's some daylight left for the start of training.



Help Required - Bridge Time Trial Tuesday 29th March

Hello
I'm looking for one or two helpers for this Tuesday's Time Trial, I've got Paul doing the timing, but could do with someone to help him, and one other to be the "prestigious" turn around bollard on the Bridge.
Please contact me if you can help.
Regards
Mike.

Friday, 25 March 2016

Lydney Away Run Thursday 24th Update

Thanks to all runners and helpers that turned up for the run last night, weather wasn't very nice, course I hope was OK as was the organisation. If not, surely the coffee and cake made up for it.
I'm willing to organise another run if you want, or perhaps do the same routes as last night, but in the lighter nights, you could then see where you ran.

Thanks again.

Mike

Sunday, 20 March 2016

Lydney Away Run Thursday 24th March

Park at Norchard Car Park, home of the Dean Forest Steam Railway, park at the far end of the car park.

Directions to car park:-

From Chepstow:- drive into Lydney (don't take Bypass), after going over the railway crossing,
take the first turning on the left, signposted Parkend, the turn is opposite The Swan pub on
the right. Follow this road for around half a mile, and the car park is on the left.

From anywhere else, just look for The Swan pub in Lydney, and take the road directly opposite. Then follow the road for around half a mile, and the car park is on the left.

Two routes, 5K and 10K, everyone does the same 5K, 10K route does extra 5K loop from 3K to 8K. Both routes in my opinion are difficult running, tree roots and rocks, branches and water jumps.

Good head torch needed, as dark and very dark in places, good off-road shoes needed and done up tight, as muddy, and very muddy in places, shoe losing mud potential in some places.

No reflective tops needed as all off-road, so no traffic, but wild boar and deer sighting possible.

Well marked routes, with tape, reflective markers, flour, and sweepers plus a marshall or two.
(1 extra sweep for each route needed, any takers?)

Possible to miss last 2K off each route, but I can't see why anyone would want to do this😳.

Coffee Local available from 8:00PM, please no dirty or wet shoes &/or clothes to be worn in the coffee shop. They will serve tea/coffee/hot chocolate with cakes or pastries, no rolls or sandwiches.

Meet at 7:00 for briefing, additional information and walk to start.

The Week Ahead 21 March 2016

Jog down to the Link Road on Tuesday. The session will start at the 800 metre mark at 7.20.

All groups run for 30 minutes, pushing hard for two lampposts and slow jog recover for one lamppost. Simples!

And finally, you should have heard by now that it's an Away Run on Thursday at Lydney, with a 5.5k short route and a 10k longer one. Cake and coffee/tea after is your reward. Please let Mike know you're coming or there might not be enough. See Bulletin Board or Facebook for where and when, and to give your name.

Sunday, 13 March 2016

The Week Ahead 14 March 2016

Jog down to Thornwell on Tuesday for your monthly ration of loops. Coach Chris will start you off at 7.30.

On Thursday choose your distance in the Boughspring Runs.

And finally, on Sunday the cross-country season finale at Pontypool Park. A good turnout of men and women is called for as you'll gather from the Captains' rallying calls.

They'll also be able to tell us if Pont-y-Pwl are putting on junior races following the success of the Piercefield Park contests.

Sunday, 6 March 2016

The Week Ahead 7 March 2016

Tuesday's session is the much demanded return to School Hill
Coach Mike says: Hill work enhances leg power, improves cadence, strengthens arm drive, and boosts cardiovascular development.
12 hills for ABC groups, 8 for DEF, with a slow jog back down as recovery.
And take a 90 second break halfway through the session.

Thursday's run is the Tour of the Town. After which there is a social planned. The Curry Club returns - The Bell Hanger, Chepstow. Just come along for a drink or a curry.

And finally, on SUNDAY we have the March Club Champs race, the Dragon 10k in Cardiff's Bute Park. Full details on the website, bulletin board, email etc. Good luck to all!


Monday, 29 February 2016

The Week Ahead 29 February 2016

Mike's in charge this month and invites you all to leafy Tutshill for the Severn Avenue Loops. These will get underway ASAP after 7.20 - meet before then in Sedbury Lane at the junction with Severn Avenue (please be on best behaviour - the residents will probably be hosting soirees, bridge evenings, cocktail parties ect ect and may not welcome sweaty, noisy runners).

ABC groups should aim for 10 loops, and DEF for 8, with a very slow jog recovery back to the loop start.

Thursday's run is the Hayesgate route with a visit to Mathern thrown in at no extra cost.

And finally, on Saturday the last and crucial Gwent League fixture at Brecon Leisure Centre. This is a nice venue with views of the Brecon Beacons. Some important issues to be decided including the final position of our best ever women's team campaign. See the Captain's email for details.

Monday, 22 February 2016

The Week Ahead 22 February 2016

Coach Jane says: This Tuesday we’re giving the Danes Loop another go. It’s a 1300m hilly loop run at 10k effort with 90 secs static recoveries. Meet at Park View ready for a warm up lap.
Concentrate on using a consistent effort for each lap and focus on you running form on the down hills as well as the up hills.
Assemble in a pace group with those of a similar 5k time as you:
5k time of A - 18:30 & B - 20:00. = 5 / 6 laps
5k time of C - 21:30 & D - 24:00. = 4 /5 laps
5k time of E - 26:30 & F - 29:00. = 3 / 4 laps
Jog down to the Severn Bridge on Thursday for the 7.30 start of the 5k Time Trial.
And finally, on Saturday up in the Brecon Beacons, Andy Blackmore is organising the next in our series of the Fell Race Championships. Not a beginners' race - 8 miles, 2,500 ft of climb, and not marked - Joc led a recce of the course last Sunday. Have a word with Joc or Andy if you're thinking of tackling it.

Lydney Away Run - Advanced Notice

Lydney Away Run - Thursday 24th March.
5K & 10K Off Road Routes.
Coffee Local coffee & cake after.
Full details to follow.
Can you let Mike Evans know if your coming.

Sunday, 14 February 2016

The Week Ahead 15 February 2016


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 (being able to say one or two words) 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 ono.
 

Thursday we do the Boughspring Runs anti-clockwise. Choose short, medium or long.
 

And finally, it's our turn to host the LCL XC, in Piercefield Park. Allow 10 minutes from the LC. Start is 11.00 for seniors, 10.15 for junior races. Bring along your children for a taste of cross-country running in an ideal setting.

A stalwart team of club members have organised the event for which we should all be duly thankful!

 
 
 
 
 
 
 

Sunday, 7 February 2016

The Week Ahead 8 February 2016

Paarlauf at Beech Grove on Tuesday. Warm up to the start to meet at 7.15pm and include some drills as you approach the venue. High knees, fast feet, strides and heel flicks. Pair up with someone from your pace group of similar speed. The training this evening is about consistency of speed effort throughout the session. The suggested pace is 10k. Try not to run the laps as though your life depends upon it, or to run it faster than your partner!
The Shirenewton run on Thursday. See the route on the Training page. If 10 miles is more than you want, turn round at Shirenewton and go back the way you came.
And finally, the next Gwent League cross-country is just up the road at Monmouth Show Ground on the A466 before you get to the town. See the Captains' email for times and a link to the event website.