Tuesday 23 May
Please read these details carefully as it will save time on the night. Use the links below for information on time bands and training levels.
This week's session is the Parkrun Pyramid on the Leisure Centre track, at 6:15pm & 7:00pm. Both sessions will be coached by Dick and Neil.
Coach Dick says: 'Please make sure you are fully warmed up for the start of the session: this should involve jogging for at least 10 minutes, a few speed bursts, and a few drills.
To get the most out of this session please have a target Parkrun time in mind and know what pace it equates to.
The Parkrun Pyramid, consists of two pyramid runs with a break between. The first pyramid is 2 x 400m at level 2 pace (short sentences) - 90sec rest after each, 1K at target Parkrun pace - 2min recovery, 2 x 400m at level 3 pace (1-2 words) - 90sec recovery after the first 400m. Lower pace groups have the option to drop one of the 400m runs in either the first or second set (or both). There is then a 3 minute active recovery break - try to keep moving. The second pyramid is 200 m (level 2) - 90sec recovery, 400m (level 2) - 90sec recovery, 400m (level 3) - 90sec recovery, 200m (100% effort) - this is your last gasp effort for the line and that elusive PB!
The weather forecast is good - as the sessions start to warm up, bringing a water bottle might be advisable'.
Juniors
All track sessions are suitable for Harriers Juniors aged 14 and over. A parent must remain present on the field throughout, but there is no requirement to run together. Speak to Steve Dilley and Dick or Neil prior to the session if you intend to bring a junior.
Performance Session
A Performance Session will take place on the Leisure Centre track, starting at 6:30pm. Eddie will deconflict the session with Dick and Neil before the evening, and use the outer lanes if necessary. Performance sessions are open to all club members, and are of particular use to those who are targeting a particular race or PB. Speak directly to Eddie if you think they would benefit your training plan.
Thursday 25 May
Outline. This Thursday is the Chepstow Harriers versus Bitton Road Runners and Thornbury Running Club Mob Match, which is also our Club Champs race for May. The race is on the Severn Bridge and is around 5 miles, starting at 7:00pm.
In a Mob Match every single runner counts towards points, with scores being based on race finish positions. The more runners we have turn up, the greater our chances of winning, so please come along even if you're not competing in the Club Champs Series!
Volunteers. Cherry is looking for volunteers to help on the night. Ideally she needs 3 or 4 marshals (near the underpass) and some help with guest car parking (in Aust). Please contact Cherry if you are able to help. (Car parking can be done prior to running. be looking for a couple of volunteers you can always offer your services.)
Registration. Here is the start list so far:
https://docs.google.com/spreadsheets/d/1zO0K2gjWQg3einJ7U9iimVdPPDG3cZEx-1A1IUDxHJU/edit?usp=sharing
If you are coming to run and haven't pre-register already, please do so on the link below as soon as possible.
https://docs.google.com/forms/d/e/1FAIpQLSc6s6F-5R6ujGvoVz-m_5O9aSGfhYrSD641RhSRyY_QPkb6iA/viewform?usp=share_link
Car parking. There is limited organised parking (due to planned fields not yet being harvested), and this parking will be offered to our visitors from Bitton and Thornbury. Therefore please park in Old Passage Road and around Aust. It is essential that people car share or run/walk or cycle to the start. This event is a good test for the upcoming GLCL fixture on this route; please park sensibly to ensure goodwill with the locals is not jeopardised.
DO NOT park at Aust Services as there is a two hour time limit and you will incur a fine if you overstay.
Here is a link to the map: https://drive.google.com/file/d/1xu52ez0uypa0UOWytat0k4yo2J9qzJKg/view?usp=share_link
Toilets. There are no toilets at the venue. Please use Aust Services.
Chip Timing. Team captains will issue your number; they will be hanging around the start area, hopefully with a flag. Usual rules apply, arms in the air as you cross the line. The run will be gun to chip. Given the nature of the course, we ask you to line up in speed order to reduce the amount of overtaking at the start.
Route. The course is a single lap of approximately 5 miles. It will start on the downstream side of the bridge near the old Toll Booths which is a 5-10 minute walk/run from the car park. Take care when crossing the roads getting to the start, traffic is traveling very fast. Please follow the signs to the start. Please run on the left hand side and overtake on the right. There will be other users on the bridge such as walkers, cyclists and mopeds. No headphones of any kind should be worn.
From the start, the run takes you into Wales and takes you into the underpass where the Severn Bridge parkrun finishes. Proceed through the tunnel and turn left and left again to get back onto the bridge. The run will finish near the roundabout at Aust.
Due to the Mob Match, there will be no refreshments in the Leisure Centre bar this week.
Respiratory Infections
You are asked to not to attend Harriers training or events if you have symptoms, or are advised to self isolate in accordance with Welsh guidelines.
Dickie.
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