Hi-Vis is mandatory for all Tuesday and Thursday road training
Tuesday 27 February
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 Severn Bridge Hills, starting at 6:45pm with Berna and Bethan. Meet in the underpass warmed up and ready to go.
Coach Berna says: 'The Severn Bridge hill session focuses on uphill running to improve technique and pace judgement. The session consists of running continuous loops of the shorter steeper hill up from the underpass, turning back along towards the Severn Bridge, before turning again to run up the longer hill. Turning at the top you have a jog recovery back to the start. You will then jog down the hill to the tunnel.
The session is 2 x 15 minutes of continuous running with 3 minutes active recovery between sets. Each lap is approximately 600m.
Focus on improving your running technique up the shorter steeper hill. On the longer hill you will be building on strength endurance and pace judgement so aim to achieve consistent lap times. You want to be running at Level 3 up the long hill so your RPE (Rate of Perceived Exertion) will be – able to say one or two words only.
If you are running down to the session a head torch is advisable. All runners must be wearing high Viv and reflective gear.
To warm up runners will jog one lap of the course followed by some short drills in the tunnel.
During the session run on the left side and please be aware of other road users on the bridge - traffic (cyclists, emergency vehicles, dog walkers) accessing the Severn bridge.
To cool down, jog one lap of the course followed by some static stretches'.
Juniors
This session is suitable for Harriers Juniors aged 14 and over. A parent must remain within arm's reach at all times while running. Speak to Steve Dilley and Berna or Bethan 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. These 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 29 February
Thursday's run is Beachley, meet in the Leisure Centre bar at 6:35pm for a 6:45pm start. Denise is MC and will get you into in your groups. You may choose a tempo or more social run, a 45 minute out and back run, or a walk.
The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).
If you have been running with the 45 min group and want to join the main slower running group please gather by the window with Jane Bayliss, so that we can identify who we are and talk about the run.
Hi-Vis is mandatory and you will require a headtorch
After the run is tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.
Saturday 02 March
A message from Jane Bayliss: 'Some of our newer slower members have asked for 'Anything to help improve my running'. So we are meeting at the LC top car park on Sat 2nd March 9:00am. We will exchange knowledge and thoughts, talk about running form, going up and down hill and ‘gauging your effort’' and have some slow thoughtful practice towards St Arvans and back. Anyone is welcome. Coffee at the LC afterwards.
Thursday Volunteers
We are now looking for MCs and 45 minute run leaders. Please put your name down to volunteer if you can, using the link below.
Volunteering at parkrun
A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some (particularly Rogiet & Rogiet Junior parkrun) are at risk due to a lack of volunteers.
Dickie.
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