02/06/2009 by Dick.

Coach of the Month Andy Ost has come up with  a novel session for Tuesday on the track. Based on time instead of distance, we’ll be doing four 5-minute efforts that should give us all four (yes four!) benefits - improved pace judgement; better race performance; more lactate tolerance; and more control over our running style and mental discipline.

To get the most out of this session you will need to know your threshold and cruise paces. These you can easily get from following the simple guide in the recent Wots On.

The 5-minute efforts will be timed for you by the Coach and will consist of 3 mins at threshold pace, one minute at cruise pace (which is slower and can be easily maintained if you haven’t gone too fast in the threshold phase), and lastly one minute above threshold pace. Just like a race in miniature, and you then have a 4 mins rest before starting the next effort.

On Thursday you can try out your improved racing ability in the monthly 5k time trial on the Severn Bridge.

Only three and a bit weeks to the Cotswold Way relay folks (Sat 27 July), and we need to start thinking about which leg we’re going to do, and start recceing the course. Already almost 40 Harriers have put their name down (names are on the Cotswold Way Relay section of the Bulletin Board) but we need more. This is a marvellous event that teams of 10 share over the 100+ scenic miles of this national trail. You can put your name down on the Bulletin Board, or give your name to Club Captains Lou or Mark, or to me.

We’re planning to start the recceing process this Sunday 7 June. Which stage we have a go at first will depend on demand. Have a look at the website on www.cotswoldwayrelay.co.uk/ For those whose weekends are very full this month, have a talk with me and we’ll sort out some mid-week forays. 

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02/06/2009 by Ivan.

This was my first Griffithstown LCL and one I’ll probably not forget! We got to the Oasis club ok and in plenty of time. A good Harriers turn out, despite it being half term, and a lovely evening for a race. But that’s where it all went a bit astray.

I warmed up with three team-mates (who shall remain nameless in case there‘s the slightest chance word hasn’t got round absolutely everyone yet!!) through the park, in the opposite direction to the race. But, with 5 minutes to go, we suddenly realised we were some way from the start. By 7.30 we were careering along at 6-minute pace and, turning a bend, found the race, led of course by Mark, coming the other way!! Ooops! No point in hiding our faces – four Chepstow vests kind of gave it away!

So, having already run 2 miles at a good pace, we had to run past the pack, back to the start, and with no time to set my watch, turn and start chasing. It was like a mass club handicap, except we were the only ones that had been held back. It proved hard work chasing the tail, but once among the main body of runners, I was able to maintain a good pace and steadily move through the field.

Running through the park (the second time for us!), Chris Rees reminded me of the hill round the next corner. Thanks Chris, because it was a long and tough one (for me). I tried to keep a steady, short pace all the way, but really started flagging in the last 50 yards. Helen was running well – I’d been 10 or 15 yards behind her before the hill, but I couldn’t make up any ground until we rounded the corner at the top.

I now had Andy O in front, but try as I might, I was losing ground on him. Coming round the bend by the Oasis, we had a welcome cheer from the Chepstow support (thanks). By now I’d not passed another runner for some time and concentrated on maintaining my position. Not knowing how far we had to go, I tried to dig deep and keep going. I finally managed to catch Andy, but only because he was suffering with his hamstring(?) and had to pull up for a few seconds.

We ran back through the park (for the third time!) and I managed to move up a couple more places. With the end in sight, I watched Dave Somersall first get passed by two other runners, but then change down a gear to take back the lead and fend them off at the finish – well done Dave. I came in 10 seconds or so later.

I guess all four of us scored, but with no results out yet, we don’t whether the lost time counted. I’m looking forward to the Risca race, but I think I’ll warm up running on the spot on the starting line!

Results now available:

Race Results

Road Series results

Combined results for 08,09 XC Road Season, after 7 out of 10 races

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02/06/2009 by Ivan.

Whilst we were all lazing around enjoying the sunshine contemplating a nice little road run in the rack raid and wondering how hot it was going to be one of our club members had other things to be doing………

Tom Gibbs writes…..

On Saturday 30th May I had a crack at the Paddy Buckley Round, for those who don’t know it’s a ultra fell running route around Snowdonia, taking in 47 peaks and involving over 60 miles and 29000 feet of ascent. It’s the North Wales version of the Bob Graham Round.  I had drawn up a schedule to have a go at the record of 18 hrs 10 minutes.

I started off at 4.20am from Capel Curig and it was shorts and short sleeve weather from the start, one of my big concerns was keeping out of the sun and hydrated.  It was a stunning day, not a cloud in the sky, but not the best for fast attempts on long runs !  

By 8am the weather was already hot and I knew that a fast time would be tricky.  By 9:30 I was on my 2nd leg and due to some confusion and puncture ended up having to do most of the leg by myself with no food.

By Llanberis I was 2/3rds of the way round, up on the record and bang on my schedule with (only) the Glyders and Carneddau to go.  Here the weather caught up with me and I struggled in the heat going up the near 3000ft climb onto Elidir Fawr.  Bit by bit the record disappeared from my sights and I refocussed on finishing.

So it was that I descended in the dark off the last top to record 18 hrs 55 minutes, the 3rd fastest Paddy Buckley of all-time, with the knowledge that on a cooler day it would of been a lot closer. 

Now I am just looking forward to being able to walk again !

Tom

Well done Tom - great attempt - next time with easier weather maybe 

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