Archive for March 2008
Fell Running - Quick Guide
31/03/2008 by Gerry.
Found on the Runner’s World website Link to file
Any who want to try this great sport should read this first.
Training Project Spring 2008
30/03/2008 by Gerry.
From Louisa
New Training Project
Following the success of the 10k training group, training for a specific type of race has been offered to all members.
Looking at the results of the opinion poll it was decided that specific training for both a 10k road race and off road race (Cotswold Way and Race the Train) would be provided.
This Tuesday (April 1st) will be the first session of the training project. Slips will be given out before training to let us know if you want to join the 10k or off road group.
You will also be given a training questionnaire and individual training schedule to take home with you - you may want to leave time to put these in a locker/car before training
Tuesday 1st April
10k training
6 x 800m drills on the field - the track has not been marked yet but we have devised an 800m circuit.
Off Road Training
Will incorporate fartlek principles with up and down hill training.
To run your best in long distance races you are constantly trying to run around your lactic acid threshold. The aims of fartlek (speed play) training are:
1. To increase the heart rate at which lactic acid is produced.
2. For your body to cope better with lactic acid in its system and to process it more efficiently.
We have devised a circular route in P Park with uphill, downhill and flattish sections. The aim will be
Push hard up hill - to raise lactic acid levels
Maintain a steady aerobic pace along the flat - when lactate can be used by the body
Fast pace downhill ( build up lactic acid)
Steady pace again on the flat before starting the loop again with the uphill.
It was quite wet at Piercefield Park today - for the off road option it would be good to have some grip - off road shoes!
Severn Bridge Time Trial
28/03/2008 by Andy.
37 runners turned out for last night’s 5 mile time trial across the River Severn and back. Luckily someone thought to build a bridge, so we didn’t get wet feet!
The legendary Severn Bridge winds were present, though thankfully below gale force (though I for one certainly noticed the headwind in the last couple of miles).
Thanks go out to Gareth, Mark, Sue and Jeremy for waiting in the cold to take down times and places, plus to Dick for marking out the course (including the low branch - handily located in the darkest part of the course for added excitement). A big “boo hiss” to the people responsible for the Aust Services, who don’t maintain the footpath nor, evidently, the street lighting.
As for the results (remember, it was a time trial, not a race) - Rich Matthews recorded the fastest time, just missing out on the “magical” 30 minute barrier, followed home by Matthew Stott and Pete Ward who competed strongly to the end, with a spectacular sprint finish. Lou Summers was first Lady, in under 34 and a half minutes, with Jane Horler breaking 35 minutes and Marianne Gittoes not too far behind her.
We welcomed a new club member (Brenda Avery) and even the slowly-healing Dick Finch completed the course. It was good to see a large number of the Magor Marsh 10K training group turning out, with some determined performances from all - every finisher broke 9:30 minute miling, so well done!
This event was held, partly to signal the end of the winter road-running club nights, but also to give Vanessa an idea how to assign the time penalties for the first Handicap event - which will be held on Thursday 10th April. Next week we’ll be taking a run round the course as a practice for everyone, whether you’ve done it before or not. It’s good to know what’s round the next bend…
I wish I hadn’t tried so hard now, I’m bound to get hammered in the handicap rankings!
Here’s a link to the results: 5M Time Trial Results
CLUB HANDICAP
26/03/2008 by Andy.
The popular Handicap series starts on Thursday 10 April starting at 6.45 – see the Club Handicap page to read all about it. On the Thursday before, the 3rd, our club run will be a recce of the course. You can either drive to the course in Chepstow Park Wood, or join in with a group running there from the Leisure Centre, leaving at 6.15.
Directions – take the A466 past the Racecourse and turn left through St Arvans village. After a couple of miles on the road to Devauden you pass a turn to the right (signposted The Cot), and immediately on the left you’ll see the forestry car park. Here’s a link to Google maps, showing the car park - zoom out to work out where it is!
We’ll meet there at 7pm and run the course.
Welsh Road Running Relays
25/03/2008 by Andy.
For what I think is the first time, we entered teams in the Welsh National Road Running Relays on Easter Saturday. This event comprised teams of 3 or 4, with each runner completing a distance of 5km.
Sadly we were unable to raise teams for the women’s events, though we did enter all the men’s categories: under 35, 35+. 45+, 55+ and saw some great performances on Swansea seafront.
Full results can be found at this link: Welsh Road Relays 2008 - Results
Congrats to our teams:
Senior Men (5th) - Mark Harvey, Luke Malarz, Rich Matthews, Phil Matthews
Vet 35+ (3rd) - Nick Davis, Mark Jeffries, Dave Somersall
Vet 45+ (5th) - Mally Reeks, Andy Creber, Gareth Lewis
Vet 55+ (2nd) - Geoff Bayliss, Dave Andrews, Dick Finch
Next year let’s see what the ladies can do…
Forest of Dean Half
16/03/2008 by Gerry.
It was a wet race. Not too much rain but certainly wet under foot. I think this affected some more than others. With 28 men and 13 women from Chepstow running it was a good turn out.
The event started late and the results were a disappointment, as despite using chips there was a “technical difficulty” and the results were from gun to finish. This lost me 25 seconds and no doubt others lost more. Other than this, the race was well marshalled and once past the first mile I didn’t find it too busy.
I had a good run. Ignoring a nagging injury worked this time and it didn’t affect me during the race. The pacing strategy worked with a faster second half, more than the effect of the hills. I was pleased with my result.
Another factor that made it good for me was that in the race were lots of family members - a total of 11 family and partners. I was soundly beaten by both my son and daughter. All good fun.
The Championship Results have been published using the new scoring system.
Leisure Centre League XC Chepstow
09/03/2008 by Gerry.
A glorious day and a gret venue - Piercefield Park at its best. Both the Ladies and the men won their team races with the ladies the overall series winners and the men in second place.
Becky Merriman and Jane Bayliss are age group winners.
Mark Harvey 2nd Snr Male. Geoff Cram 2nd 60+, Geoff Bayliss 3rd. Syd Wheeler 4th.
Sam Mulligan, Lou Summers, Bill Savage, 4th in their categories.
Kevin McEntee 5th.
A message from Lou:
Thanks to all helpers, especially Phil & Esther who went on to their other commitments & Bev & Claire for helping & supporting and to Ivan & Geoff who helped me before & after.
The weather was fantastic, wasn’t it, I really enjoyed the whole thing - setting up & taking it down - the running was ok too!
Well done Sam, awesome running again- first, fantastic!
Congratulations Becky - third today and first in your group overall. very impressive.
I think the men did brilliantly - would be good if they are 2nd - obviously they’ve just got tougher oppositon.
Thanks too to Dick, Eric & Bram as they did help me a little in designing the course ( ok so it was the other way round !)
Gwent League Success
01/03/2008 by Gerry.
From Eric Bailey
Promotion for Ladies team.
Saint David’s day saw the final fixture in this seasons Gwent League at a sunny but windy Blaise Castle. Pride of place once again goes to the victorious Ladies team who again showed why they finished top of their division this season. With consistent runs from Sam Mulligan 12th Becky Merriman 20th and Lou Summers 37th backed up by Esther Barrett 58th and Sain Edwards 74th ( complete with daffodil) they consolidated their position at the top of Division 2.
On the individual front congratulations go to Sam Mulligan who finished 3rd overall in the Senior Ladies section and Becky Merriman who picked up the Silver Medal in the Vet 0/35 section by finishing 2nd overall. The ladies are really setting the standard for next year when they will be competing in the First Division once again.
One hour earlier the novice section saw both Paige and Darcy Wright start the day of with fine performances in the Novice section. With an earlier than normal start it was over to the Men’s team to carry on with some excellent runs from all concerned. After a fine performance in the Welsh Championships last week Philip Matthews was again in good form running with a group of runners fighting for top ten places. Unfortunately for Philip he lost a few places on the final sprint to the line but still finished with a fine 9th place. Men’s captain Mark Harvey ran well to finish in 58th place. The next five team places were a constant battle with positions swapping on each lap. At the finish it was Ivan Teed 73rd just leading home Steve Harris 75th closely followed by Matthew Lawson (minus buggy on this occasion) in 86th. Backing up the front five were Steve Caldwell 96th Calum Cheshire 111th Mark Jefferies 138th Nick Higgins 155th and improving with each race Dick Finch 193rd. Also present at the race was Kevin Mcentee who was ready to run but was called away just ten minutes before the start (work commitments). Overall a fine 3rd place for the men’s team in Division 2 just missing out on the promotion spot, still there’s always next year.
Again on the Individual front its congratulations to Phillip Matthews who finished a magnificent 3rd overall in the Senior Men’s section.
With promotion for the ladies and three individual category awards I think it confirms the committee’s decision to carry on with the club’s participation in the Gwent League which offers all club members the chance to test themselves against a much wider range of athlete’s at all levels. Well done to everyone who took part and if you missed out on the fun you can always join in next Season.
Photos from Saturday can be found on the Flicker Web site.
http://www.flickr.com/photos/23777992@N04/sets/72157604025641372/
http://www.flickr.com/photos/24303361@N07/sets/72157604026434601/
Eric Bailey
Llanthony Short Fell Race
01/03/2008 by Gerry.
A few Chepstow Harriers with ambitions in the hills rather than the country headed for the Winter Hill fell race at Llanthony. It was a windy day and promised wild conditions on the ridge, but a late change to the course meant that there was not too much time up top. The total distance of just under 2.5 miles did include about 360 metres of climb.
Sue earned her coveted sweatshirt for competing in 50 winter league events, as well as a well deserved prize for her age category. Photos to follow shortly. Meanwhile, Link to another Blog on the race
