Archive for April 2009
Bridge 5k TT results (Tue 28th April)
29/04/2009 by Ivan.
Results for the Tuesday night (28th April) Time trial now on the training page:
http://www.chepstowharriers.org.uk/training.htm
London Marathon 09 - Sweepstake
29/04/2009 by Ivan.
Syd has worked his magic with the sweepstake and the winner came from one of the runners - Craig Dun - with his guess of 57hrs 25mins.
Attached below are the individual results and the total time, take a look to see how close Craig was!!
Syd’s London 2009 Sweepstake Results
Furthermore we are hoping to get some event reports from those who ran, keep an eye on the blog for more. Well done everyone.
The Week Ahead - 27 April
27/04/2009 by Dick.
A quiet week ahead, with the monthly 5k on Tuesday and a nice off- and on-road run on Thursday.
The Seven Bridge 5k will start at 7.30 on the upstream side again. Meet at the Leis Ctre at 6.55 as usual for the warm-up jog down to the Bridge.
So far 30 members have done their 3k track Time Trial and been given their Training Pace Range Guide. Bad weather and the temporary disappearance of the track markings have prevented the rest of the membership doing the Trial. But your 5k time will do just as well, so have a go on Tuesday and you can get your Pace Guide done straightaway.
Thursday’s run goes through Piercefield Park, up to Porthcasseg Farm, through Fedw Wood and back along the road via St Arvans. The map will also show a shorter route back.
Club Handicap Race 2– 23 April 2009
26/04/2009 by Ivan.
Report by your friendly handicap organiser - Vanessa
Good weather, and Chepstow Park Woods was busy with 33 handicappers, several improvers, lots of helpers, and a few random walkers who got stuck in the car park…
Winner on the night was Mike Mugridge – good to see him running again! Second was Chris Adams and third Kath Matthews who ran a much better time at 33.48. Kath was also the fastest lady on the night, she is clearly getting back to form quickly.
Very good times on the night included Paul Murrin who ran 29.13 and Pete Ward did 29.39. However pride of place goes to Mark who did a storming 28.38!!!! Only 8 seconds outside the course record, fantastic time Mark, well done!
My very grateful thanks to all the helpers who set up the course, did the start, the finish, the numbers – I could not have done it without any of you!!!!! Thanks Ivan, Syd, Suzie, Jan, Paul, and anyone else I’ve forgotten.
The full results are on the attached sheet. While I do not wish to blow my own trumpet too much I was very pleased to see that almost 85% of the field finished within 4 minutes of the first runner – the hours spent calculating are worth it when you get a good overall result, even despite the complaints I got!!!!
The next handicap is on Thursday 7 May, at 7.15pm. Please meet at Leisure Centre at 7pm to share cars, to avoid the car park congestion!!!
Results available on the handicap page http://www.chepstowharriers.org.uk/handicap.htm
The Week Ahead - 20 April
21/04/2009 by Dick.
We’ve advertised a track session for Tuesday of a choice of 6 X 800 metres, or an opportunity to do the 3k Time Trial for those who haven’t yet got their Training Pace Guide , or some strides and short hill reps for those who are saving themself for the Handicap on Thursday.
HOWEVER the ever helpful Mon Council have just cut the grass on the track, which was needed but has had the effect of erasing the track markings! We’re hoping that they will be re-marking the track soon, but if not done by Tues eve we will have to improvise somewhat. The 800 metre session and the strides can still go ahead, but I don’t think we’ll be able to knock up a viable, accurate 3,000 metre course.
Our Social Committee have their monthly meeting after training Tues. All are welcome to join in and put in their ideas for our social calendar.
It’s the second Club Handicap on Thursday. The first runners go off at 7 this time. You can get your start time from the web page via the link on the Home Page.
Have a good week, and good luck to all doing the London Marathon. See Syd on Tues or Thurs to enter our traditional Marathon sweepstake.
Offa’s Orror 19th April 09 - 10:30
17/04/2009 by Ivan.
For anyone running the Offa’s ‘Orror this year. Start time is 10:30. Numbers are to be collected from Race HQ before the race. Parking Marshalls will direct you to appropriate parking when you get near the area.
More information and entries list can be found on event page:
http://www.chepstowharriers.org.uk/offa.htm
Mynydd Troed Fell Race Report - & CH Fell Series
14/04/2009 by Ivan.
Organiser (our very own Dick Finch) :
A warm, sunny day and good underfoot. Martin Shaw took seven seconds off Matt Collins’ 2006 record, and Helen Fines beat her own record set in the same year by 12 seconds.
Thanks to marshalls Ed, Tim and Emily of the Stott clan who also supplied three of the runners. Thanks to Lou Summers and John Darby who each marked half of the course and got back in time to run. And thanks to Louise Blackmore and the little Blackmores for doing entries and helping at finish.
Chepstow Harriers Fell Running Series :
Well done to the Chepstow runners! This was the first of the series, but with 5 more races and your best 4 to count there is plenty of opportunity to get involved. If you are interested then please tackle Sue Ashton or any of the names on the results. Note that we gave Dick the average score of the Chepstow runners for his role as Organiser.
The Chepstow Harriers Fell series results following this the first race can be found at: http://www.chepstowharriers.org.uk/events.htm
TRAINING TUES 14 APRIL
14/04/2009 by Dick.
Don’t forget that you can’t leave your kit in the Leisure Ctre tonight. They will be closing at 7.30pm, so we’ll have to go home to change.
And you should still be wearing your hi-viz top for the run back to the LC in the twilight.
Remember to bring your Pace Range Guide to work out your Fryth Wood pace. It’ll be 1 1/2 times your Cruise Interval 1k pace. The Coaches will give you a hand working it out in the bar before we set off.
The Week Ahead - 13 April
13/04/2009 by Dick.
Those who did the 3k Time Trial last Tuesday will now have a pace guide to help them run the Fryth Wood session on Tuesday (don’t worry if you missed the Time Trial, we’ll be doing it again on Thursday, and on Tues 21 April).
To work out how fast to run the (just under) 1,500 metre Fryth Wood look under 2 Interval/Repetition Training which says:
Cruise Intervals - are meant to increase your lactate threshold pace. Cruise Intervals are like shorter and slightly more intense tempo intervals. They last three to eight minutes and are followed by short recovery jogs (30 seconds to 2 minutes). You’ll probably find that it’s easy to run too fast on these. The tendency is to treat them like regular long intervals. However, keep it under control and work on a smooth, fast rhythm. Control in training is key to improvement.
To work out your pace, increase the pace range figure in the per k box by a half, as Fryth Wood is almost 1.5k. Run the first rep at what you think is about the right pace, check your watch at the end, and then speed up or slow down accordingly on the next lap. You’ll find that with practice you’ll be getting the pace better with each lap.
If you missed the Time Trial, you have another chance on Thurs to get your personal training pace guide. We’ll do some warm-ups first.
The long run will be the Wye Valley Walk, Porthcasseg Farm and back along the road when it gets dark.
We hope to start the Cotswold Way Relay runs on Saturday. A couple of members have put their name down, but we need a few more, so let me know if you’re interested. We had some good days out last Spring with a drink and a snack afterwards.
Sunday of course is Offas Orror. Colin Prosser and his team should have your name down if you’re helping - but it’s never too late!
