Archive for January 2010
THE QUANTOCKS Fell Race - New Start Time
13/01/2010 by Ivan.
7.5 Miles and 1900 ft of climb Category BM
Navigational Skills Required Run under FRA Rules
Saturday 20th February at 11:30AM
from
Holford Green Car Park (Grid Ref ST154411)
£3 entry on the day only
Information and entries to:-
Tom Gibbs 01291 628807 (home)
Address:- 7 St Johns Gardens, Chepstow, Monmouthshire
NP16 5SE email: tom_gibbs@lineone.net
Harrier on Channel 4 - Sunday 17th Jan
13/01/2010 by Ivan.
I have been tipped the wink that we will have a Harrier on TV sunday morning, so whilst eating your porridge (food of champions!) getting ready to take part in the first Club Champs race of the year and are looking for some inspiriation…….
Turn on Channel 4 at 7.55am, for coverage of the Adventure Racing World Championships from shortly before christmas….. where avid readers of this blog (and users of the website) will know that Chepstow Harrier Tom Gibbs was in the winning team!
If you haven’t read it before, Tom’s report can be found on the blog here!
First champs race - Riverbank Rollick (Sun 17th Jan 2010)
12/01/2010 by Ivan.
Note from race director :
It is too late to pre-enter the Rollick now, but you can still enter on the day. We have had 160 pre-entries and the limit is 300. We did a risk assessment of the course on Sunday and it is no riskier than when muddy ! The race is ON. Hopefully the snow forecast for tonight is not too severe.
Dave Andrews. Race Director.
Tonight’s Training Tues 12 Jan 2010
12/01/2010 by Lou.
6×800 mtrs - The Link Road is too slippery so we’ll be doing 6 x 3 or 4 mins on the Leis Ctre field. There’s usually enough light to run safely but a head torch wouldn’t come amiss. Jane will be the coach and will be talking us through the session. The aim is to increase speed endurance working at the aerobic/anaerobic boundary. Increasing your speed endurance will improve your race times. Newer runners who haven’t yet built up a basic body conditioning are advised to take speed sessions cautiously at first and should target the slower end of the pace range.
Hospital Hill - Is safe to run on at the time of writing (12.30) but if it gets snowed up by 7 we’ll use the hill on the far side of the LC field. Geoff is leading this one which is designed to improve leg muscle strength, boost the cardiovascular system and develop the ability to buffer lactate, It’s also an aerobic/anaerobic interface session, and the more you do of these the better will be your race pace in any kind of event - not just those with hills. Geoff will emphasise that you should run each hill comfortably hard and consistently: if you run too hard you will not get the full benefit of the session. Each burst will be just 40 seconds and you should concentrate on an upright posture, driving your knees up with a good arm swing. Between each of the three sets of five bursts you’ll have a full two minutes to recover and give each set an equal amount of effort.
The Week Ahead 11 Jan 2010
11/01/2010 by Lou.
From Dick ………….
The weather hasn’t stopped us training so far and this Tuesday’s training goes ahead as advertised. The choice is 6X800mtrs up and down the Link Rd or three sets of five short bursts on Hospital Hill with a nice two-minute rest between sets. If you fancy an early start some of the committee members will be leaving the LC at 6.30 so that they can get back and changed in time for a comm meeting at 8.15.
As we did last week we will be posting up a separate blog on Tuesday morning to give more detail on the purposes of these sessions and how to get the most benefit out of them.
It’s the Beachley Run on Thursday. Make it a good long run by including the Wyebank estate loop, both out and back for a really good workout. We’re doing Curry Night next Thursday 21 Jan. Hope that’s OK with everyone.
No scheduled cross-country training Saturday because of the Club Champs race on Sunday - Riverbank Rollick at Thornbury. I believe it’s not too late to enter now or even on the day, but safer to do it in advance http://www.thornburyrunningclub.co.uk/WELCOME.HTM Need to be leaving LC by 10.
Sue & Vanessa have sorted out a nice pub stop on the way back.
Harriers Dinner & Dance Saturday 6th February
09/01/2010 by Gerry.
Final Reminder and extended deadline for low cost tickets!
Suzie will be at the Leisure Centre on Tuesday 12th for your cheques. You should all have recieved copies of the Menu
Hope you can make it!
Richard Burton 10k - POSTPONED
08/01/2010 by Ivan.
For anyone who was planning on running it, we have been informed that “The Richard Burton 10k” has just been postponed due to ice. It is hoped that the race will take place at the end of March.
Leisure Centre Shut at 8p.m.
07/01/2010 by Lou.
The Leisure Centre is shutting at 8p.m. tonight.
Chris Rees has recce the Mathern run and found it very slippery - he has recommended the Severn Bridge as an alternative although the link road is also icy.
It will be icy tonight so if you do run take care.
Thursday night and Saturday morning sessions
07/01/2010 by Lou.
Cross country at Bryn Bach is now definitely cancelled but Dick has organised an off road speed session at Piercefield Park on Saturday 9th Jan. Meet at the Leisure Centre at 9.30 a.m.
Saturday afternoon the Kymin Fell Race will be on – starts Monmouth Boys School ( by Lidl ) 2p.m.
There will be a session tonight (Thursday 7th Jan ) – Dick is checking some of the route – it will undoubtedly be slippery and we may have to adapt the route as we go. The leisure centre is currently open.
Happy sledging in the sunshine.
Tonight’s Training Tues 5 Jan
05/01/2010 by Dick.
Those doing the Thornwell Loop will be asked to join one of these five Pace Groups. Each Group can then jog to the top of the Link Road and start their drills and speedplay down to the roundabout before jogging to the Loop start. You should aim to run at a consistent pace within the target times for each of the four Loops, The recovery between loops is 1½ mins.
Group A – 10k race time 36-39 mins: 4 mins 6 secs to 4.35 per Loop
Group B – 10k 40-42 mins: 4.35 to 4.56.
Group C – 10k 43-46 mins: 4.56 to 5.21.
Group D – 10k 47-51 mins: 5.21 to 5.56.
Group E – 10k 52-52 mins: 5.56 to 6.26.
Those doing the Beech Grove session can make their way straight to the top of the Grove, which is first left just past the top of the Link Rd, then first left again. The Grove is a quite gentle gradient and you will run up for 50 seconds, turn at the whistle and run back to the start within 70 secs ready to turn and start the next uphill (like the Windmill Hill session where we did 60 secs each way). Run at your aerobic threshold pace and try to reach the same spot on each rep. You can opt to do three or four sets of four hill reps.
