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.

Thursday, 4 February 2016

2016 Handicap - Read All About It!

Have you read the new rules for the Handicap? Did you know you can incur time penalties? Do you know the dates?

All this and more is revealed on the Handicap page, under the Competition tab.