Wednesday, 26 December 2018

Sunday, 16 December 2018

The Week Ahead 17 Dec 2018

Training this Tuesday is the Clockwise Danes Loop speed, strength and endurance  session: three for the price of one! 30 mins or a max of 6 continuous loops with active recoveries.
Starting from the corner of Kingsmark Ave run down the hill in a fast but controlled manner - get that leg cadence going - then use a good hard effort up Huntfield Rd to the junction at Kingsmark Lane.
Recovery is a jog/walk along the top of Kingsmark Lane back to the corner. It is important to take about half of the time that it took to run your effort up Huntfield Rd.OR check that your heart rate has lowered to about 75% of maximum before starting again.
No organised run Thursday - it’s the Xmas do in the Drill Hall. Still time to book a place: only £17 for loads of scrummy scrsn and some rocking music. Bring your own drink and save pounds.
And finally, on Sunday morning our Juniors are joining with the Seniors to lay on a seasonal fun run in Piercefield Park. Come straight to the Park by 10.30 to sign on. Bring all your family, Dress up and give us all a laugh. Races of 5k, 2k, and sprints for toddlers. Followed by mince pies and drinks. 

Sunday, 9 December 2018

The Week Ahead 10 Dec 2018

Hi everyone it’s Coach Jane, I’m taking the training this week on Tuesday and here it is!
Trot to the start and meet at 7:20pm at the bottom of Meadow Walk for a static warm up. Run the session on the left bearing in mind the lump on pavement on the left next to the second lamp post. 2 x 12 mins of 400m ‘ish laps of continuous running with 3 mins recovery back at the start between sets. Use a hard 10k effort up the hill, you should be able to say the odd word. Crest the hill without stopping at the turn and use the downhill section to recover. Practice pace judgement and aim for consistent lap times. 
Uphill. Slight forward lean from the hips, not the waist. Keep looking forward with the chest open.  Use a high knee drive. Pull your arms back keeping the elbows close to the body. Push off the back foot and run on the balls of your feet. Downhill. Relax, unclench your fists, let your arms go loose, and just let it happen, don't put on the brakes, but don't sprint either. 
Please be aware of other road users at all times. Remember they are returning home from work feeling tired and hungry!
On Thursday we have the December Club Champs at Moseley Green in the Forest of Dean. A night race that the Forest of Dean club are sharing with us in a mob match. See the web site and Club Champs announcement for details.
And finally, the final Club Fell Champs race on Saturday. Many members will know the Skirrid Race organised by our own Andy Creber. Here again the web site and the FB/BB have all the details.

Saturday, 1 December 2018

The Week Ahead 3 Dec 2018

Tuesday’s session is Thornwell Loops, a 1400m circuit with 60 seconds of static recovery between each rep. The session will increase your stamina and leg strength, leading to increased speed for your racing. Meet at the usual place (the alleyway by the zebra crossing) at 7:20 after warming up on the run from the LC. If you are going straight to the session, either warm up on your way there, or come early enough to run a warm up lap before the start time.

You will be running at your 10k effort; this will feel relatively slow at the start and remember the aim is consistency, however on your last lap try to accelerate and maintain a fast pace from the roundabout to the end, as you would in a race.Pace groups will be running the following session:A Group (39:59 10k) 5 laps at 4:26 - 4:33 per lapB Group (40:00 - 42:59 10k) 5 laps at 4:46 - 4:54 per lapC Group (43:00 - 46:59 10k) 4 laps at 5:13 - 5:21 per lapD Group (47:00 - 51:59 10k) 4 laps at 5:46 - 5:55 per lapE Group (52:00 - 56:59 10k) 3 laps at 6:19 - 6:29 per lapF Group (57:00 - 59:59 10k) 3 laps at 6:41 - 6:52 per lapG Group 60:00+ 10k) 3 laps at 7:08 - 7:20 per lapTwo weeks ago Jane gave us some great advice on form: 'Uphill.  Don't lean too far forwards. Keep looking to the top and keep yourself upright, hips under you.  Make your stride shorter and use a high knee drive. Keep the elbows close to the body. Push off the back foot and run on the balls of your feet.  Downhill.  Relax, unclench your fists, let your arms go loose, and just let it happen, don't put on the brakes, but don't sprint either.  Running down hills works on your leg turnover, which is key to fast running during races. Your maximal stride rate is controlled by your neuromuscular system, and quick leg turnover is best achieved through practice.  Downhill training teaches your nervous system to let you run fast.' Try and apply this during the session, and whenever you train, so that good form becomes second nature.Thursday’s run is across the Severn Bridge. The whole run and over back to the LC is about 10 miles. If you prefer a shorter route, turn back partway across.
Or join in the 45 minute guided run.




Sunday, 25 November 2018

The Week Ahead 26 Nov 2018

Join Coach James on Tuesday to keep in touch with your speed, with a 400m repetition session on the Link Road. Meet at the top of the Link Road at 7.10. You'll all be running 8 repetitions at 5k effort. Groups C to H will take a 200m jog recovery between repetitions, while groups A and B will have a 200m “float” recovery. The float is quicker than a jog; you should aim for around marathon pace.These speedier recoveries introduce an additional pacing challenge, and can be particularly effective for anyone who is struggling to translate their form in 'traditional' interval sessions into race performances. The layout of the course will be longer than last time we ran this session, taking into account feedback that it was tight on space.
On Thursday it’s the Sedbury run, or the 45 minute guided run for the steadier runners.
And finally, on Sunday an almost new venue for the third Gwent League. The previous time Bryn Bach Parc staged the event was such a long time ago. Anyone remember?

Thursday, 22 November 2018

AGM 2018 Notes

51 Harriers attended tonight’s AGM.
After the Chairman’s and Treasurer’s reports, members voted these new Committee members:
Club Kit Officer: Mark Burbidge (already Media Officer).
New Members Officers: Lou and Louise.
Equipment Officer: Karie.
Rep for D, E, F Speed Groups: Jane (Jane welcomes positive, creative and inclusive suggestions as to how things can be improved).
Men’s Captain: Dave Wheeler,. Asst Captain: Rob Beeves.
The Social Officer role is still vacant.
Stuart Duncan is taking over the Offa’s Orror Race Organiser job.
And finally, there was total commitment to Shari’s proposal that the Club avoids single-use plastic.

Sunday, 18 November 2018

The Week Ahead 19 Nov 2018

Tuesday’s training with Coach Jane: .Anti Clockwise Danes Loop. Meet opposite Park View on Kingsmark Lane ready for a warm up lap. Safety is paramount please stay on the pavement at all times. Assemble in a pace group with those of a similar 10k time as you. [I will put pace group times and lap effort times on a board at the venue] The session is 10k effort with 60 secs static recoveries. It is winter based training for endurance runners. 

We are running extensive repetitions - 30 mins of running, 6 laps max - to improve lots of things!:

To practice effort awareness, 

To help develop the aerobic energy system.

To develop strength & efficiency, by improving stride length (from uphill running) and stride frequency (from downhill running).

Running quickly over a set distance several times over is called repetition training and will improve your speed-endurance so that you can improve your times in endurance events. 

The recovery you have in between each repetition is crucial: the more recovery you have, the faster you will be able to run the repetitions so your speed will improve, if the recovery is kept short you may not achieve the same rep speed but you may be able to do more of them, so your speed-endurance will improve.

Good running form reminder: Uphill.  Don't lean too far forwards. Keep looking to the top and keep yourself upright, hips under you.  Make your stride shorter and use a high knee drive.  Keep the elbows close to the body.  Push off the back foot and run on the balls of your feet.  Downhill.  Relax, unclench your fists, let your arms go loose, and just let it happen, don't put on the brakes, but don't sprint either. Running down hills works on your leg turnover, which is key to fast running during races. Your maximal stride rate is controlled by your neuromuscular system, and quick leg turnover is best achieved through practice.  Downhill training teaches your nervous system to let you run fast.

Thursday is AGM night, starting at 8 in the LC Bar.

The runs start at 6.30. Tour of the Town in pace groups, or the 45 minute guided run.

And finally, on Sunday the November Club Champs is the Howling Bull Run. Good luck to all.

Monday, 12 November 2018

The Week Ahead 12 Nov 2018

On Tuesday Coach Dickie leads the Steep St hill session.
On Thursday we have the Mathern Run.
Or the 45 minute guided run.
On Saturday the current C25K team are running their inaugural parkrun at the Severn Bridge. Please come and support.
And finally, on Sunday the next GLCL XC at Pentre Piod just north of Pontypool: details on the GLCL website, linked from our Competition/Cross Country page.
Watch aout for our Team Captains’ postings for meeting detalis.

Wednesday, 7 November 2018

East Wales Region, Mountain and Trail Running Committee Rep Wanted

A member of an East Wales Club is needed for this role.
I have the full job description, but briefly the holder will represent East Wales as the main point of contact between the Regional Athletics Council and the join Mountain and Trail Committee.
What they’re looking for is a keen fell and trail person to spend not a lot of time looking after  the interests of the sport.
Give me a shout and I’ll pass on the JD.
Dick

Tuesday, 6 November 2018

London Marathon Draw

At tonight’s draw, Wendy Sharpe-Nash and Shari Finch were picked for the expected two Club places.

Syd Wheeler and Stuart Duncan are first and second reserves.

Sunday, 4 November 2018

The Week Ahead 5 Nov 2018

On Tuesday make your way down to the top of the Link Road by 7.10. Coach Kevin will be there with a clock to set you off in groups AB, CD, EF. Each group needs one member with a watch. The group stays together and runs down the Link Road and onto the Bridge (careful at the road crossing by the roundabout) until they reach the 20 minute mark. Everyone turns back and runs licketty-split (Coaching terminology) to get back to Kevin before 40 minutes have elapsed. Knowing Kev’s generosity, I wouldn’t be surprised if there are prizes for the successful! What fun eh?

Thursday’s run is to St Arvans and on to Porthcasseg, Gaer Hiil and back.

OR have a go at the guided 45 Minute Run.

Both leave at 7 from the LC bar.

And finally - on Saturday we have the 2nd Gwent League XC, which is more important than usual because it’s the 2018 East Wales Champs and the main selection event for the EW team for the Inter Regional at Llandridnod on 8 December. You need to give your name and a £1 coin to the Club Captain to enter and get your race number. Individual medals are handed out at the finish (Junior age cats as well as 20-34; 35-44; 45-54; 55+). Team medals will be calculated after.

See Captains’ postings for meet-up arrangements.


Sunday, 28 October 2018

The Week Ahead 29 Oct 2018.

Join Coach Carol down at Thornwell on Tuesday by 7.25 for the Loop. If you’re not running down, be there in time for a pre-run warmup.
It’s Shari’s All Saints Day run on Thursday. So she’ll be looking for seasonal costumes, and be laying on refreshments after. The run starts and finshes at the LC.

Sunday, 21 October 2018

The Week Ahead 22 Oct 2018.

On Tuesday, join Coach James for 400m repetitions on the Severn Bridge. Some might remember this from last winter: but don’t worry; it’s looking much warmer this time! Meet at the start of the bridge, by the entrance gate at 7.25. You'll be running 8-10 repetitions (10 for groups A-C, 8 for groups D-F) with a 200m jog recovery between reps. The consistent surface on the bridge is great for practising technique and pacing as well as speed. You’ll be running at 5k pace, although there is a twist. Your penultimate rep should be significantly faster than this, before returning to your target pace for the final rep. 400m rep target times based on 5k race times will be available online and at the session. Timing your repetitions and aiming for consistency is how you'll get the most out of it.
Thursday’s runs are the Boughsprings - 5,6 or 7 miles, up to you.
And of course the shorter, slower 45 minute guided run is an option.
And finally, on Sunday the October Club Champs - the Trellech Beacon Dash. Billed as a scenic multi-terrain

Sunday, 14 October 2018

The Week Ahead 15 Oct 2018.

On Tuesday Jane is leading a Clockwise Danes loop speed endurance training session. 30 mins Or a max of 6 continuous loops with active recoveries.
This is repetition practice to increase speed & strength-endurance by learning to run hard whilst tired so that we don't fade towards the end of a race.
Starting from the corner of Kingsmark Ave go down the hill in a fast but controlled manner then use a good hard effort up Huntfield Rd to the junction at Kingsmark Lane.
Recovery is a jog/walk along the top of Kingsmark Lane back to the corner.
It is important to recover for about half of the time that it took to run your effort up Huntfield Rd. OR check that your heart rate has lowered to about 75% of maximum before starting again.
Timing your own efforts up Huntfield Rd and halving that time for your recovery will enable you to work at the training level you are at now.
As you get tired you may not achieve the same speed in each effort so your recovery time will get a little longer. 
So don’t set off too fast!

Thursday’s run is down to Beachley and back via the Wyebank estate.

Or join in the 45 Minute Guided Run.

On Saturday, Harriers are encouraged to run the Severn Bridge parkrun in your club vest as a recruiting exercise. Unattached runners will be magnetically attracted to this much voted-for top, and will throng to join us and get to wear this wonderful garment.

And finally, on Sunday, another chance to wear said top at the GLCL cross country that we’re putting on in Piercefield Park. 

Am I being rather naive in expecting no one to come out with that feeble old chestnut - ‘I haven’t got my club vest on today : it’s in the wash after wearing it yesterday...”

Sunday, 7 October 2018

The Week Ahead 8 Oct 2018

Tuesday’s session is the one we did a couple of times last winter around the Coach Road estate at Beachley. Remember the three paces circuit? Meet at Beachley Point carpark - that’s as far as you can drive, past the pub, past the slipway and SARA - ready to start at 7.
Thursday’s run starts at the LC at 7, up past the hospital, down the Link Road, across the upside of the Severn Bridge and back along the downside. If you don’t want to run that far, roughly 10 miles, choose a turnround spot on the way out, maybe one of the towers.
Or the 45 minute guided run also starts at 7 on Thursday.
And finally, the first Gwent League Cross-country of the season on Saturday at Pontcanna Fields in Cardiff. Look out for the Team Captains’ postings about meeting times.

Sunday, 30 September 2018

The Week Ahead 1 Oct 2018

On Tuesday make your way to the ramp down to the tunnel under the Severn Bridge on the upstream side for the Long and Short Hill Session. Meet Coach Sue there ready to start at 7.25.

On Thursday Social Sista Shari is giving us Quiz-a teering – an event designed to test how much you can discover about the town. Starting at the LC you will be given a set of questions that require answers: and conveniently the answers are all around us. You just have to find them!!! Think of it as a kind of information treasure hunt, if you like… 
You can run solo, in pairs or groups and you will have one hour to run as little or far as you like as you hunt down the answers.  Just make sure you complete the last question – it will lead you to refreshments at the end!
We think this social event will be enjoyed by all at the Club, 45 Minuters as much as anyone.

Sunday, 23 September 2018

The Week Ahead 24 Sept 2018

The Week Ahead 24 Sept 2018

Tuesdays’ hill session is Meadow Walk, off Deans Hill  in the Danes, led by Coach Geoff, assisred by Trainee Coach Erica.

Leave LC dead on 7 and warm up to the start, meeting at 7.10 at the bottom of the hill for instructions.

The session comprises 2 sets of 12 minutes of 400m  laps of continuous running with 3 mins receovery between sets.

Put in a hard effort up the hill, using the downhill section to jog recover. Hard is defined as being able to say one or two words.

 Practice pace judgement by aiming for consistent hill times and the ability to keep momentum at the top of the hill, maintaining or increasing your pace to the turnround.

This is an opportunity to practice your hillrunning form, leaning forward from the hips, not the waist, using arms and high knee raise, and pushing the ground back using your glutes and hamstrings.

Thursday’s run is to Shirenewton, down to Crick and back to the LC. If you want to do less than 10 miles, turn back at Shirenewton.

Monday, 17 September 2018

The Week Ahead 17 Sept 2018

On Tuesday Coach Kevin, assisted by Dickie, is leading us round the Danes Loop in the anti-clockwise direction, with a slow jog recovery along Kingsmark Lane.
Thursday’s runs are along the Boughspring routes - 5,6 or 7 miles - your choice.
Or a shorter, slower Thursday run will be the 45 Minute Guided Run.
Have a good week’s training.

Monday, 10 September 2018

GLCL Cross Country - Male/Female Distances

The ten GLCL clubs have now voted, and in future women and men will run the same distance - 5 Miles.
Chepstow are organising the first race in the coming season on Sunday 21 October in Piercefield Park.

Sunday, 9 September 2018

The Week Ahead 10 Sept 2018

Join coach James at the LC track on Tuesday for a session designed to help you hone your summer speed work into something that mimics the challenges of racing. You'll run 300m at 5k pace (target times will be available on the BB/Facebook/on the night), followed by a 'float' recovery. The float is quicker than the recovery pace in the recent 400m repetition session; you should be aiming for around marathon pace. These speedier recoveries have physiological and psychological benefits, and can be particularly effective for anyone who is struggling to translate their form in 'traditional' interval sessions into race performances. Groups A-C will do 2 sets of 5, D-F will do 2 sets of 4, with a 400m easy jog between sets. 
At the same time on Tuesday, Coach Jane is offering Recovery Running. Anyone welcome. 
If you've run a half M at the weekend or want to know how to gauge your easy runs, join me in a recovery run around the perimeter of the LC field. The aim will be to know how to do a recovery run and finish the run feeling better than we did at the start! We will pool our collective knowledge with a little bit of wisdom thrown in from me to give purpose to the run before we start. We will then join the speed training group for some stretching after.
The run on Thursday is the Wales Coast Path.
Or there’s the usual 45 Minute Guided Run for those who don’t want to run so far and so fast on Thursday

Sunday, 2 September 2018

The Week Ahead 3 Sept , 2018

On the L C track Tuesday, and take your partners for the ever popular Paarlauf. A 15 minute session followed by a 12 minute one separated by a 2 minute recovery period.

On Thursday we run across Piercefield Park, up to Porthcasseg, then Penterry, up to Gaer Hill masts and back via Rogerstone Grange. There are plenty of cut-back routes for those not wanting to do the whole circuit

And of course there’s always the 45 Minute Guided Run if you want a shorter, slower effort on Thursday.

And finally, good fortune to all doing the Lake Vrnwy Club Champs on Sunday.


Sunday, 26 August 2018

The Week Ahead 27 Aug 2018

Join Coach James on the freshly mowed (mown?) LC track on Tuesday for a 400m repeat session. You'll be running 8-10 repetitions (10 for groups A-C, 8 for groups D-F) with a 200m jog recovery between reps. This session is great for practising technique and pacing as well as speed, so you’ll be running them at 5k pace. If you ran this session back in June, take a look back at how you did. Did you go out too fast and fade? Did you manage to keep good form throughout? Have you got quicker since then, and so need to adjust your rep times? There is always something to improve on.  400m rep target times based on 5k race times will be available on the Bulletin Board, Facebook page and at the session if you'd like to use them. Timing your repetitions and aiming for consistency is how you'll get the most out of the session.
It’s the Gloucestershire Way on Thursday, or the 45 Minute Guided Run for those not wanting to run so far or so fast. Meet in the LC Bar.
On Saturday we run the next Fell Series Race, Fan Breichiniog. This race was devised by our own much missed Joc Dodd, and has proved a testing but not too demanding race in a quiet part of the National Park, known as the Black Mountain. Look out for the BB and FB postings.
And finally, on Sunday Neil Grant presents the Vicious Wentwood Weasel (you may have seen a pic of Neil on the race flyer) from Earlswood Village Hall. I daresay you’ve already volunteered to help, bake cakes or run. And I know one or two are down to do all three!

Sunday, 19 August 2018

The Week Ahead 20 Aug 2018

On the track Tuesday for a Timed Pyramid Session.
1 Jog Warm Up and Drills
2 Three Separate Pyramids, each made up of 1Minute Surge/2 Minutes Surge/3 Minutes Surge/2 Minutes Surge/1 Minute Surge; with a 1 Minute Slow Jog Recovery between each surge. So that’s 9 minutes of speed for each of the three Pyramids, totalling 27 minutes of speed. We’ll have 2 minutes rest between each Pyramid. So it’s 1/2/3/2/1 (2 mins Rest). 1/2/3/2/1 (2 mins Rest). 1/2/3/2/1.
3 Warm Down Lap.
4 Stretching.
How fast do you run the surges? We suggest you run the 1 Minute Surges slightly faster than the 2 Minute ones, and those slightly faster than the 3 Minute ones. 
If you did the Club Champs 1 Mile Time Trials, think about doing the 2 Minute surges at your mile pace, and then adjust your 1 and 3 Minutes to suit.
On Thursday we’re doing the 3 Woods Run.
And of course the 45 Minute Guided Run.
For either Thursday run meet in the LC bar at 6.50,

Sunday, 12 August 2018

The Week Ahead 13 Aug 2018

The final Rose Inn Tuesday. There may be still a couple of helper slots to fill as usually happens in August. Please check the thread on the Bulletin Board and put your name down if you can help.
We are on the track this coming Thursday  to do an interval  session of 12 by 1 min efforts and 1 min recoveries. 
The next club championship is a half marathon so:-
This session will involve a good warm up, followed by a lead in of 5 min at half marathon pace, then 12 by 1min faster than half marathon pace  and  1 min half marathon pace recoveries  then 5 min jog cool down.  Total running time 34 min
The session is aimed at Improving Running Efficiency by focusing on the recovery element of the interval. It is a 30 min run at your Half Marathon base pace with 12 x 1 min surges to a hard but sustainable pace whilst being able to return to your half marathon base pace for 1 min in between the surges.  The benefits are gaining awareness of your half marathon pace, increasing the bodies ability to deal with waste products following an effort and improving your running efficiency. ( If you have to walk after an effort you are putting to much effort in!)
And as usual there’ll be the usual Thursday 45 minute Run starting from the LC Bar at 7.

Thursday, 9 August 2018

CHANGE OF PLAN FOR SOCIAL RUN

CHANGE OF PLAN FOR SOCIAL RUN - PLEASE READ

From Shari -

In an attempt to be more inclusive/mix it up a bit, teams for the Random Run will now be allocated tomorrow night prior to the event starting. 

Therefore, can you please BY NO LATER than 7.10pm organise yourself in one line from fastest to slowest (it doesn't have to be precise) across the castle ground lawn (behind Three Tuns). 


Given this change and to ensure the RR works, can you please make every effort to bring a mobile phone with you for the run. Apologies to those who have already got yourselves organised in advance. 


First team will be leaving at 7.15pm so please no faffing (that's my job!).

Sunday, 5 August 2018

The Week Ahead 6 August 2018

On Tuesday we travel to Cwmbran for the final GLCL Road Race of the series. Meet to share cars at 6.15. See the Captainss’ postings for details.
On Thursday Social Sista Shari is putting on an intriguing new run from the Three Tuns in Bridge Street. Please see her FB and BB postings for instructions about teaming up and the event format.

Sunday, 29 July 2018

Chepstow Harriers News Blog: The Week Ahead 30 July 2018

Tuesday’s session is a paarlauf on the LC field. Be there in time for a good warmup, and in the meantime have a think about who you might pair up with: someone of about your speed.
You should have heard about Thursday’s Club Championship 1 Mile on the Track. Again be there in time for a warmup.
We’ll have the usual 45 Minute Guided Run for those not quite ready for a timed mile. Meet in the LC bar for the 7pm start.

Sunday, 22 July 2018

The Week Ahead 23 July 2018

On Tuesday meet on the LC field at the usual time before jogging over to Piercefield Park. Coach Sue will be taking us for a Fartlek session round a circuit in the Park.

Thursday’s Run is the Wales Coast Path, or join in the steadier 45 Minute Guided Run. Meet in the LC bar for 6.55.

And finally, we’re putting on the Magor 10k on Saturday. Thanks to all who’ve volunteered to help.

Sunday, 15 July 2018

The Week Ahead 16 July 2018

 On Tuesday we have the next Club Championship Race, the 5 Mile Bridge Run. Be at the Bridge Tunnel in time to pick up your number and chip and put yourself on the start line for the 7.30 off.

Thursday’s Run is along the scenic Gloucestershire Way.

Or join in the 45 Minute Guided Run also starting at 7.

Sunday, 8 July 2018

The Week Ahead 9 July 2018

The 3rd Rose Inn on Tuesday.
On Thursday on the LC Track Coach Jane will be offering a Sharpener Session of 2 or 3 sets of 400/200/200.
And the usual 45 Minute Guided Run will also start at 7.

Sunday, 1 July 2018

The Week Ahead 2 July 2018

On Tuesday an exciting new GLCL Race. Put on by Lliswerry, but out at Machen. A traffic-free path in the woods, you’d be stupid to miss it. See the Captains’ posting.
And on Thursday we host the renowned Tintern Trot. Organised by Dave Andrews it takes in a classic stretch of Offa’s Dyke, with the exhilarating swoop down Madgetts Hill. Go on, give it a go.

Sunday, 24 June 2018

The Week Ahead 25 June 2018

Join Coach James on the LC track on Tuesday for a 400m repeat session. You'll be running 8-10 repetitions (10 for groups A-C, 8 for groups D-F) with a 200m jog recovery between reps. 

This session is great for practising technique and pacing as well as speed, so keep in mind what you've learned in recent sessions to run these "rhythm repeats" consistently and with good form. It can be hard to judge 5k pace effectively, so to give you something to aim for, 400m rep times according to 5k times will  be available on the Bulletin Board, Facebook page and at the session if you'd like to use them. 

Timing your repetitions and aiming for consistency is how you'll get the most out of the session, and as a bonus it gives you a benchmark to improve on!

On Wednesday the Club Championship Series takes us up the valleys to Ferndale (nr Blackwood) for the Blade Bladerunner 6.5. Look for the CC Team’s arrangements.

Thursday’s Run is the 3 Woods Loop, while the 45 Minute Guided Run also awaits.

And finally, 50 members have been busy prepping for the Cotswold Way Relay on Saturday. 

bet it’s not too late to squeeze into one of the five teams if Stuart hasn’t yet found replacements for a couple of late dropouts. It’s a marvellous event and should be on the CV of all Harriers: we have a great tradition over all the years of its existence.




Sunday, 17 June 2018

The Week Ahead 18 June 2018

On Tuesday, Coach Hamish is putting on a timed session, which will introduce (re-introduce?) athletes to Track Strides and how they can be used to improve running form.  

The session comprises 10 minutes of track strides at 5k effort and 20 minutes of track strides at 95% of your 1 mile pace. Each set of Track Strides. will only take about 30 seconds and be followed by a recovery.
The session will finish with an optional fun relay.

Thursday’s Run is along the Gloucestershire Way, with the usual option of the 45 Minute Guided Run.

Sunday, 10 June 2018

The Week Ahead 11 June 2018

On Tuesday the Club are putting on the second in the 2018 Rose Inn Series. All the best to helpers and runners.

On Thursday, join Coach James for a speed endurance session at the LC track, ‘up the clock’. The session is 11 repetitions, the first being 200m with 200m jog recovery. The track is marked so that each repetition will then increase by 10m, with a 10m decrease in the recovery distance. To test your pacing, you should aim for a 2 second time increase for each rep. It’s a great session for building mental toughness as the longer reps and shorter recoveries build!

Remember, this is about speed endurance and consistent pacing, so while you can go a little faster than your 5k pace, you shouldn’t be going flat out. It’s a good one to run in small groups of 3-4, so it will help on the night if you familiarise yourself with the pace groups on the training section of the website if you haven’t already. Please bring a watch so you can time the reps.

The continuous run is down to Beachley and back. Or slower runners can join the 45 Minute Guide Run.

All Thursday choices start at 7pm.

On Saturday try the Coity Fell Race at the Whistle Inn just up the hill from Blaenavon. It’s the next one in our Club Fell Series. A ‘B’ Class Short Race which means that under normal conditions the Organiser won’t expect you to wear or carry any special kit. But, in bad weather the Organiser can insist on your wearing/carrying wind-proof body cover (eg cagoule, running bottoms, hat and gloves). So it’s good practice to bring these with you whenever you set off for a fell race just in case.

And finally, on Sunday morning the Club are putting on a new 10k road race based at the Beachley camp. Designed for faster runners, read about it on our website under Our Races. Race Organiser James Blore is still needing marshals and other helpers. He’d be delighted to hear from you.

Sunday, 3 June 2018

The Week Ahead 4 June 2018

On Tuesday we’re off to Ystrad Mynach for the next GLCL Road Race. A nice traffic-free course. Meet at our Leis Ctre at 5.45 to share cars.
On Thursday Coach Kevin is putting on a Field Circuits session based on a continuous steady-pace run with bursts of speed on the whistle.
Or you can join in the beginners’ 45 Minute Guided Run, also setting off at 7pm on Thursday.
And finally, at the weekend we’re joining in the Welsh Castles Relay, leaving Caernarfon Castle Saturday morning, and arriving at Cardiff Castle on Sunday afternoon.

Saturday, 2 June 2018

Final Handicap Race & Series Results.

The results can be found on the Harriers website, go to the Competition tab, then click on the Handicap link. Or they can be found here.

Firstly sorry it's taken so long to get the results posted.

The reason for the lateness is because unfortunately even after I've mentioned it numerous times in the past, several runner still didn't start at their allotted handicap time. Now runners may think not going off on their allotted time is fine, as I'll get a time anyway, so what's the issue. Well the issue is two fold really, it makes more work for everyone involved in timing and results, and effects the points gained by runners doing the race. So runners lack of consideration, causes others more unnecessary work!

As for incorrect points, this happened again on this race, with the consequence of me reading out incorrect Series details at the presentation. I've now had to tell one of the runners who thought they were second, is in fact third, and another who thought they were second, was fourth. We will also need to swap trophies, and as we purchased extra trophies for what we originally thought were three second placed runners, have now got to change them again, at a cost to the Club.

So handicap start times may seem to some runners "a nice to have", but no real issues if I don't start then, will result in more work for others.

So to sum up "START WHEN YOU ARE SUPPOSED TO START"

Winge over, and it's my final winge as Handicap organiser.

Thank you to all runners and helper that have participated in what I hope was a successful Series.

This was my final Series as the organiser/handicapper, thanks to everyone for their help and patience over the years I've been doing these tasks, and good luck to my successors, Tim & Lynne Buckley, who I've no doubt what's so ever, will take the Series to the next level.

The Ex Handicapper

Sunday, 27 May 2018

The Week Ahead 28 May 2018

On Tuesday make your way to Chepstow Park Wood for the final Club Handicap - details on the Blog before this one.

On Thursday we celebrate the life of Joc Dodd at her local pub, the Rising Sun in Moseley Green, just up the hill from Parkend. Paul Dodd is marking out a 5 Mile Run from the pub, ready to run from 7 onwards. There’ll be nibbles in the pub after.

Be at the Leis Ctre ready to leave at 6.30.

And finally, on Sunday two Harriers teams are taking part in the Rack Raid Relay. If you’re not in a team your support will be much appreciated as the relay passes through Tintern,  Devauden, Chepstow, Caldicot on the way to Parc Seymour and Caerleon during the afternoon. Watch the Blog for timings.

Saturday, 26 May 2018

Handicap Update #7

Please can runners arrive in plenty of time to pick up their handicap number, and be ready for their start times.

Regards

The Handicapper.

Thursday, 24 May 2018

Final Handicap Race & Series Presentation

Handicap Race 4 Tuesday May 29th 2018.

Race handicaps are on the Competition/Handicap tabs on the Harriers website, and are also here.

Please share cars if at all possible, parking will be tight, so it's YOUR responsibility to make sure when you park, you don't block other non Harriers getting out, as this could lead to complaints, and the possibility of NRW refusing us permission to use the woods for the handicap races in the future.

There will be no refreshments after this race, we will only supply water and thin plastic cups.

The reason for no refreshments is that after this race, we will be holding the Handicap Series presentation at The Fountain Inn pub at Trellech Grange (NP166QW), there will be a free buffet, and your first drink is free as well, all paid for by the Club.

So please come along, not only for the free food and drink, but also to celebrate the achievements of everyone that's ran in what I hope people feel was a successful Handicap Series.

Remember YOU are responsible for knowing your start time, and getting close to the start line in time to start not the helpers. You should be close enough to hear the start helpers call your name ready to come forward to the start line. It would also make it easier for the organisers if you listen to their instructions at the start and finish of the race, your help and cooperation would be greatly appreciated.

Please note.

We are going retro again for this race, we will be using the stop watch/token method for times and results, just like a Parkrun. This means basic results will be available after the race, but I'm afraid you'll have to wait a day or two for the full blown results service. Series winners will be available and announced in the pub on the night.

If you can help in any way, please let me know, we need help with car parking, start/finish, etc.

Looking forward to seeing lots of runners on the course, and at the presentation.

The Handicapper

The Week Ahead 21 May 2018

The second GLCL Road Race on Tuesday is hosted by Chepstow Harriers from the Chepstow Garden Centre with the kind permission of our own James Boyle. A 6 Mile course starting in the lane opposite the New Inn and finishing just up from the gates. Pop into the cafe after the race.

Thursday’s Run is along the Wales Coast Path.

Beginners are welcome to join the 45 Minute Guided Run, also leaving the LC at 7 on Thursday.

Have a good week.

Sunday, 13 May 2018

The Week Ahead 14 May 2018

Up on the track Tuesday for Jane’s Pyramid Session. Sounds good.

The run on Thursday is the 3 Woods circuit, or you can join in the steady 45 minute run

Then later on Thursday I hear that it’s the monthly Curry Club night at Spoons.

Monday, 7 May 2018

The Week Ahead 7 May 2018

The first Rose Inn on Tuesday. Thanks to all helpers and good luck to all racers.
On Thursday the third Handicap. Full details on the Blog before this one.
And finally - on Sunday the next Club Championship, the Sirhowy Challenge, a challenging (surprise, surprise) trail race up to the mast on Machen Mountain. Details on another Blog.

Thursday, 3 May 2018

2018 Handicap Series Update #5

Handicap Race 3 Thursday 10th May 2018

Race handicaps are on the Competition/Handicap tabs on the Harriers website, and are also here

Please share cars if at all possible, parking will be tight, and it's unlikely we'll have our chief car parker present, as he's incapacitated at present, so, it's YOUR responsibility to make sure when you park, you don't block other non Harriers getting out, as this could lead to complaints, and the possibility of NRW refusing us permission to use the woods for the handicap races in the future.

Bring along a cup/mug if you want a hot drink, as we will only supply thin plastic cups for water, which are no good for hot liquids.

Remember YOU are responsible for knowing your start time, and getting close to the start line in time to start not the helpers. You should be close enough to hear the start helpers call your name ready to come forward to the start line. It would also make it easier for the organisers if you listen to their instructions at the start and finish of the race, your help and cooperation would be greatly appreciated.

Please note.

We are going retro again for this race, we will be using the stop watch/token method for times and results, just like a Parkrun. This means basic results will be available after the race, but I'm afraid you'll have to wait a day or two for the full blown results service.

If you can help in any way, please let me know, we need help with car parking, start/finish, refreshments, etc.

Looking forward to seeing lots of runners.

The Apprentice Handicappers😀





Sunday, 29 April 2018

The Week Ahead 30 April 2018

Off to Parc Bryn Bach just off the Heads of the Valleys A465 on Tuesday for the first GLCL 6 Mile Road Race of the summer series. Be at our Leis Ctre ready to leave at 5.30. Hopefully you’ll have time to stay after for the presentation of the Cross Country League trophies.

On Thursday we’re doing the Gloucestershire Way Run.

For the  newer runners we have the 45 Minute Guided Run, also leaving at 7pm Thursday.

And finally - on Saturday on the heights above Pontypool, we have the bonus Club Champs Steam Bunny Fell Race. Watch out for meeting time details from the CC Team.

Saturday, 28 April 2018

2018 Newport Marathon

Good luck to all the Harriers running tomorrow, have a good one.

Mike & Den

Friday, 27 April 2018

Handicap 26042018 Results

Evening All.

Handicap 26042018 Provisional Results are now Final and are here

Again sorry they've taken so long to produce, and unfortunately any errors found now won't be corrected.

They can also be found on the Competition/ Handicap tab of the Harriers website.

=====================================================================

Firstly, sorry the results have been so long before availability, I'd forgotten how much longer they take to produce using the old stop watch/ token method. This method is also more liable to error, another reason they've been longer before production.

I encountered some challenges with start/finish times, and runner positions. I've amended two I was aware of, Amy's and Phil's, which you will see in green.

Please can you check the results and let me know of any error you are aware of, I'm not really concerned about your times being a few seconds out, what I need to know is if your times are incorrect enough to alter your position in the race, or if your position is just wrong. In these cases, your race points will be incorrect and may impact your Series total.

If you do see an error, email me on mikey_evans@me.com with the error and if possible solution.

Regards

The Handicapper

Sunday Marathon Help Needed


With apologies for the ridiculously short notice of this request, I’ve been contacted by the organisers of this Sunday’s Newport Marathon to say that they’ve had a team of volunteers drop out and are in desperate need. 

They are looking for 5-7 volunteers to man the water station in Magor from 8.30 to approximately 12 o’clock.  Minimum age for volunteers is 14,  I’ve attached a briefing note with all the details on it.  Would you be able to push this request out through your network please?

On the day Magor Square will have a cheer station and should be a really buzzy place to be with a great atmosphere – and the runners will obviously really appreciate the support from the volunteers.

If there is anybody who is interested could you ask them to contact Marina Schaefer from Run4Wales on 02921 660790 or email marina.schaefer@run4wales.org (preferably copying me in so that I can keep track if where we’re at with numbers).

Thanks in advance for your support,

Jude

Judith Langdon
Community and Partnership Development Lead /
Swyddog Arweiniol Datblygu Cymunedau a Phartneriaethau
Monmouthshire County Council/Cyngor Sir Fynwy

Wednesday, 25 April 2018

2018 Handicap Update # 4

Handicap Race 2 Thursday 26th April 2018 Reminders.

Please share cars if at all possible, parking will be tight, and it's unlikely we'll have our chief car parker present, as he's incapacitated at present, and I've had no one else come forward to help, meaning it will be every man/woman for themselves. So, it's YOUR responsibility to make sure when you park, you don't block other non Harriers getting out, as this could lead to complaints, and the possibility of NRW refusing us permission to use the woods for the handicap races in the future.

Bring along a cup/mug if you want a hot drink, as we will only supply thin plastic cups for water, which are no good for hot liquids.

We weren't very good at the start at the last handicap race, lots of runner went off before/after their scheduled handicap start time, which could influence there race/series points totals. Remember YOU are responsible for knowing your start time, and getting close to the start line in time to start not the helpers. You should be close enough to hear the start helpers call your name ready to come forward to the start line. Let's do it better this time please.

Well that's all my moaning done.

Please note.

We are going retro for this race, we will be using the stop watch/token method for times and results, just like a Parkrun. This means basic results will be available after the race, but I'm afraid you'll have to wait a day or two for the full blown results service.

Looking forward to seeing lots of runners tomorrow.

The Handicapper.





Monday, 23 April 2018

Handicap Series 2018 Race 2 Thursday 26th April Handicap Times

The handicaps for the second handicap race on Thursday 26th April are here

They can also be found on the Competition/Handicap tab of the Harriers website.

If you haven't been given a handicap for this race, but would like one, which I very much hope you do, please email me with a legitimate time you think you can run the course. Or, look at the handicap list, and choose someone who runs at a similar speed to you, then email me the name and I'll add you to the handicap list.

The email address to use is mikey_evans@me.com

Please note, if I have to allocate you a handicap time using any of the two methods mentioned above, you CAN NOT win this handicap race.

For anyone that hasn't run the Handicap course, or would like to run it outside the Handicap race pressure just to see what's it's like, but still get the "feel" of the Handicap Series, there will be a Harrier available to run it with a group of you at the pace of the slowest runner, this may well include walking in places, but no one will be left behind. This will start at 18:30, please use the email address below if you would like to be part of this group.

The email address to use is mikey_evans@me.com

I'm also looking for helpers, a couple for start/finish duties, car parkers, and a couple of others for other duties, as well as bakers to bake for around 50 people. If you can help me in any way, please notify me using the email address above.

Share cars if possible as parking is tight.

The Handicapper.


Sunday, 22 April 2018

The Week Ahead 23 April 2018

Up on the LC Track Tuesday for Coach Kevin’s renowned 300/100 session.
And Thursday it’s the second Handicap of the season. See the usual website page for your start time. So exciting!

Saturday, 21 April 2018

London Marathon 2018

Good luck to all the Chepstow Harriers that are running tomorrow, have a good one.

Mike & Den.

Sunday, 15 April 2018

The Week Ahead 16 April 2018

Tuesday’s Track work is an Out-and-Back time-based speed endurance session.

Meet on the Leis Ctre track ready to start the warm-up at 6.55.

On Thursday we meet at the Severn Bridge Club at 6.55 for the Smartphone Treasure Hunt. You can run in groups as long as one group member has a smartphone to download the app. You will be issued with a simple road map of Chepstow. Suitable for all abilities. And of course cake and coffee/tea in a nearby cafe afterwards. But you must register beforehand on our Bulletin Board.


Wednesday, 11 April 2018

2018 Handicap Race #1 Results

The results can be found on the Competition/Handicap page of the Club website, or here

We had some issues with missed starting times at the race, causing the Timing Marshals some problems. We will be looking at ways to improve the starting process at the next race, more information will follow.

Thanks for attending.

The Handicapper.

Sunday, 8 April 2018

The Week Ahead 9 April 2018

On Tuesday we hie ourselves to Chepstow Park Wood for the first of this year’s Club Handicap Events. Details have been posted by Organiser Mike on the Blog before this one.
Thursday’s Run is along the Wye Valley Walk from the Leis Centre. Please continue to wear your hi-vis top for returning along the roads while dusk is still quite early.
The alternative 45 minute run together for beginners/slower runners is led this Thursday by Julia. Hi-vis of course also essential.
And finally - we’re staging the renowned Offa’s Orror on Sunday. All the best to helpers and runners.

2018 Handicap Update #3

You may or may not know, but or Club is trying to be more sustainable and environmentally friendly. To help with this aim, we WON'T be supplying cardboard cups for the hot drinks on this years Handicap races, we will be supplying the hot drinks, so if you want one, please bring along your own cup/mug.

We will have cups for the water, as we already have them, but take it from me, they are no good for hot drinks.

The Handicapper.

Wednesday, 4 April 2018

2018 Handicap Update #2

If you didn't do the February Club Champs race(s), you haven't got a handicap time yet, if you want one, let me know either a time you can run the Handicap course in, or the name of a person roughly the same pace as you who has got a handicap time, and I'll put you down with them. With either of these methods, please be aware you can't "win" this race. The email address to let me know is mikey_evans@me.com

Please could I ask for helpers if you don't intend to run, for the people who have already offered to help, you don't need to contact me again. Jobs include give out/take back race numbers, runner start/finish/herders, car parking. For all helpers, please could you be at Chepstow Park Woods at 18:30.

As parking is always difficult, if you can share lifts that would be a great help, thank you in advance.

Daphne's going off earlier as we want her to be part of the "race", and allow later runners to finish earlier in the evening, all other runners handicaps are calculated from 19:00.

I've still had no one come forward to take over the Handicap Series when I finish in May this year.

Sunday, 1 April 2018

The Week Ahead 1 April 2018

Back on the Leisure Ctre field on Tuesday now Spring is here😀 If the track hasn’t been marked out, we’ll flag out a 400 metre circuit for a Paarlauf session led by James. So think about who you’re going to pair up with.
With daylight being in such short supply at the moment we’ll meet up on the field. Start warming up before 7, so we can make a prompt start.
Thursday’s run is the Three Woods. Still need to wear hi-viz as we’ll be on the roads towards the end.
And Niki will be leading the 45 minute together run.

Sunday, 25 March 2018

The Week Ahead 26 March 2018

On Tuesday Coaches James and Hamish lead us on the 800metre down session on the Link Road. Starts 7.15.
There will be a small presentation in the LC before leaving for the Link Road where our 1,000th Member will be celebrated.
Thursday’s Run is the veritable Tour of the Town. 
And Kim will be leading the 45 Minute Together Run.
And finally - on Friday the Club Champs Race will be be the Cadence 10 which I hear is run in Wiltshire. Good luck to all.

Handicap Series 2018 Update #1

The initial handicaps for the first handicap race on Tuesday 10th April are HERE.
They can also be found on the Competition/Handicap tab of the Harriers website.

These handicaps are an extrapolation of your times from the February Club Champs races, which were the Riverfront Parkruns in February.

If you didn't do any of these Parkruns, you haven't been given a handicap for the first handicap race. If you would like one, which I very much hope you do, please email me with a legitimate time you think you can run the course. Or, look at the handicap list, and choose someone who runs at a similar speed to you, then email me the name and I'll add you to the handicap list.

The email address to use is mikey_evans@me.com

Please note, if I have to allocate you a handicap time using any of the two methods mentioned above, you CAN NOT win the first handicap race.

For anyone that hasn't run the Handicap course, or would like to run it outside the Handicap race pressure just to see what's it's like, but still get the "feel" of the Handicap Series, there will be a Harrier available to run it with a group of you at the pace of the slowest runner, this may well include walking in places, but no one will be left behind. This will start at 18:30, please use the email address below if you would like to be part of this group.

The email address to use is mikey_evans@me.com

PS. Please don't use the above email address to winge about your handicap, for this, please use email address ami_bothered@no.com 😉😂😁.

The Handicapper.

Friday, 23 March 2018

lydney parkrun Saturday -C25k Graduation

All members are invited to run and support the latest C25k graduates at the Lydney parkrun this Saturday.
We are encouraged to wear our Club vest.
After, we are planning to have a celebratory coffee at the Lydney Brew in Lydney’s Church Street, GL15 5GE

Wednesday, 21 March 2018

S Bridge 5k - Earlier Start, 7.15

Change of Start Time to allow time to get to the Quiz.

Apols for any inconvenience.

Sunday, 18 March 2018

The Week Ahead 19 March 2018

On Tuesday Coaches Kevin and Danni will be leading us round the Danes Loop, anti-clockwise.

It’s down to the Severn Bridge for the last 5k Time Trial of the season on Thursday, and the last chance to run a measured 5k.

Or you may like to take a turn at helping at the finish or jogging out to the turnround point to join the hallowed ranks of Human Bollards! Free chocs to all helpers. Please put your name in the Comments box  below.

And as on most Thursdays there’ll be a 45 minute together run leaving the LC at 7, led this time by Steph.

Whichever Thursday activity you take part in, make sure you’re in a team at the Club Quiz later on Thursday at the Coach and Horses. Shari will welcome any late entrants if you ask her now.

And finally - the latest batch of C25Kers will be running their inaugural parkrun at Lydney on Saturday. To be sure they’ll appreciate your support!

Sunday, 11 March 2018

The Week Ahead 12 March 2018

Tuesday’s session is the School Hill and underpass steps combination. Jog down and meet Coach Hamish and assistant Leo in the underpass.
Thursday’s Run is across the Severn Bridge on the upstream side and back on the downstream. Meet at the LC at the usual time and do the whole 10 miles, or maybe turn back at one of the towers for a shorter outing.
And Jenni will be leading the 45 Minute Together Run.
Have a good training week.

Sunday, 4 March 2018

The Week Ahead 5 March 2018

Tuesday’s session is the Thornwell Loop. Carol will be starting you off at 7.20 which may mean setting off to run there before 7 for some folk.
If you’re driving make sure you’re there early enough for your warmup.
Thursday is the Boughspring Runs or follow Rob Beves on the 45 Minute Together Run.
And finally - Club Champs time on Sunday. The final GLCL Cross Country at the Glebelands Fields in Newport. Follow the Captains’ post for arrangements.

Saturday, 24 February 2018

The Week Ahead 26 Feb 2018

On Tuesday work on your speed and speed endurance with 400m repetitions on the Severn Bridge. 8-10 repetitions with a jog recovery. Meet at the 5k time trial start at 7.20. Ensure you get a good warm-up on the way there.

Thursday’s Run is down to Beachley and back via the Wyebank estate.

Or follow Jane Horler on the 45 Minute Together Run.

And finally - the last Gwent League  cross country of  the season just over the S Bridge at Bristol’s Blaise Castle. Watch for the Captains’ posting for meeting times.


Sunday, 18 February 2018

The Week Ahead 19 Feb 2018

Tuesdays training is a Clockwise Danes loop speed endurance training session. Duration 30 mins or a max of 6 continuous loops with active recoveries.
Starting from the corner of Kingsmark Ave go down the hill in a fast but controlled manner then use a good hard effort up Huntfield Rd to the junction at Kingsmark Lane. 
Recovery is a jog/walk along Kingsmark Lane back to the corner with Kingsmark Avenue . Recovery time is an important part of this session so take about half of the time that it took to run up Huntfield Rd, OR check that your heart rate has lowered to about 70/75% of maximum before starting again.
On Thursday it’s time for the monthly 5k Time Trial on the Severn Bridge. Meet at LC at usual time to jog down for the 7.30 start.
As always we need three good souls to volunteer to time and record the runners, as well as the honoured human bollard: someone who’s eager to go down in CH history. And of course share in the chocolate reward tin.
I’m told our illustrious Chair is leading the 45 Minute Together Run. Def one for the annals!

Sunday, 11 February 2018

The Week Ahead 12 Feb 2018

On Tuesday meet at the LC at the usual time, and then follow MC Stuart Penny and the crowd to Meadow Walk for the hill session we first did 5 weeks ago.

On Thursday meet at the LC as usual for  MC Paul Lidgett to send you on a run up past the Hospital, down the Link Rd, across the Severn Bridge and back. A good ten miles but make it shorter by turning back at one of the towers.

Or follow Dave Andrews on the 45minute Together Run.

And finally - come down to Wetherspoons after the run Thursday for a chat, a drink and an optional curry.

Sunday, 4 February 2018

The Week Ahead 5 Feb 2018

On Tuesday make your way to the car park at the Old Ferry Inn at Beachley. Coaches Kevin and Danni need you ready to start at 7.20. It’s the Coachhouse Road session round a flat tarmac loop.

Thursday’s Run is out to Shirenewton and down to Crick. For a shorter run turn back at Shirenewton. MC Tom will sort you into your pace group.

Or on Thursday follow Kim on the 45 minute Run Together.

And finally - On Sunday the next Gwent League Cross Country is round the historic Pontypool Park. Challenging and scenic. Watch out for the Captains’ carshare directions.

Monday, 29 January 2018

The Week Ahead 29 January 2018

On Tuesday join in the 20 minutes out, 20 mins back down the Link Road and across the Severn Bridge. Coach James will be waiting at the top of the Link Road to set you off from about 7.10. Take care crossing the road onto and back off the Bridge path.
Thursday’s jaunt is along past the racecourse to St Arvans, up the A466 to the Wyndcliff turnoff, then over the stile by the car park onto the track to Porthcasseg Farm, left down to the road, and left again on the Penterry Hill lane back down to St Arvans. Torches a must.
As usual the 45 minute Run Together will leave at 7, led this time by Anne Jenner.
And finally - the next GLCL cross country will start at 11 on Sunday on the old railway track behind Usk College. Follow the Captains’ guidance for meeting times etc.

Sunday, 21 January 2018

The Week Ahead 22 January 2018

This Tuesday sees a return of the popular Thornwell Loop
The loop is about 1400m so a good distance for building distance endurance.
So meet at the leisure centre at 7 from where MC Syd will direct you, or come straight to the venue and do a warm up lap .
The training will start promptly at 7:25 from opposite Tesco.
Coach Sue is looking forward to seeing you all.
Thursday’s Run is the Shirenewton Run. Listen closely to Al when he sorts you into Pace Groups, while the 45 minute Run Together will be led by Lou Crockett.