Only two and a bit weeks to go, so time to get prepared for this classic seven mile fell race. We had it as a Club Champs a couple of years ago and all the Harriers who tackled it got round safely and seemed to enjoy it, despite a certain amount of wind and rain. This year we’re hoping for good weather, and on a clear day the views are marvellous.
There are two main things to think about.
1) Getting round. There are three big climbs and descents, but two of the climbs are on opposite sides of the same hill. Most people will find the first and third climbs too steep to run up, but all the descents are exhilarating - honest! The course is mainly marked where necessary and there are marshals on the top of each hill who will give you a word of cheer and record your number for safety reasons. In good weather any sensible person will get round with no problems. HOWEVER if we get some mist or driving rain up on the tops it will be quite easy to go wrong. You are therefore advised to recce the course. We’ve already done one recce and will do at least one more according to demand. Please leave a posting/contact me with your availability. There are a number of helpful club members who know the route and will be pleased to take you round if you ask nicely and buy them a drink afterwards.
2) Kit. The fell running rules insist on you carrying or wearing a windproof top and bottoms, a compass, a whistle, a map (provided by the race organiser) and a bit of food. On most days you will use none of these, but they are compulsory no matter what weather we get (last year we had to refuse entry to three people who didn’t have the kit). You can get a cheapish compass and whistle from an outdoors shop, or get them on line easily - follow the link to Wiggle on our home page for next-day post-free delivery. You carry these in a bum bag or a small rucksack. Fell shoes with studs are the ideal footwear but many people have off-road trail shoes which should get you round.
We have a number of members with experience of running on the hills who I’m sure will be pleased to share their knowledge.
Well it’s all been and gone. Hope everyone who ran the FoD Half achieved their target. And apologies to those who didn’t do it and are sick of hearing about it.
The options on Tuesday are alternate short and long bursts up Steep Street, 6X800 on the Link Road. Those recovering from the race would probably find the 800’s the better choice if you just cruise along at an easier pace than usual.
On Thursday it’s the Hayesgate run, and we’re also offering a Tuesday-type session on Hospital Hill for those who didn’t venture out on Tuesday and will be missing their speed/strength fix.
Whichever – the important thing is that we’ve moved the CURRY NIGHT TO THIS THURSDAY because the traditional time of the second Thursday clashes with the Mob Match against Thornbury.
Remember we need every able-bodied member to turn out NEXT THURSDAY 8 APRIL on the Severn Bridge at 7.30. The usual 5k course but with the additional feature of a crowd of Thornbury AC runners who will be trying to outnumber us for the trophy
And finally … with the relays coming up in June, we’re starting the Cotswold Way runs this weekend. It’s up to members which day we choose – Saturday or Sunday (or maybe even Friday?). Please post a comment below to make your vote.
Good luck to everyone running the FOD half on Sunday.
Don’t forget the clocks go forward! Start 10 am.
We are hoping to get a group photo of all Harriers running. Syd has offered to take the photo. Meet near the start – with 61 of us we should be easy to spot? At 9.45 – this should give us enough time for a quick photo before getting to the start.
After the race we need volunteers to hand out Offa’s Orror entries. So please find me or Col to get some forms – we should be near the finish handing out forms.
Then to celebrate/ commiserate en masse at the Rising Sun, Moseley Green – see you there.
We’re running another Spring training course for budding runners this year. We’ve got a great organizing team headed by Jane Rymer and Jackie Webb, with Becka Lane doing the publicity.
It will be a 10 week course starting 4 May, and is designed to help runners who have started running and want to improve to the level of full membership of the Club.
Can members please spread the word among family and friends. Anyone who can run at least three miles in about half an hour would be suitable, If they’re not yet up to the distance, we can help to get them up to speed in time for May, with advice and a great schedule on a website.
Cost for the course will be £15 including temporary club membership and WA membership.
It’ll be Tuesdays & Thursdays 6.30 – 7.30 and they’ll be expected to put in some work at the weekend in their own time.
We’re doing some publicity which will invite people to ring Dick on 01291 627569 to discuss it all.
Make your mind up time again on Tuesday. Depends on whether you’re doing the FoD Half on Sunday, or maybe some other race, or not racing at all.
It’s recommended that you ease back on the quantity of training in the run-up to a race, especially a longish one like a 13 miler. So whether you do the flat 60 second bursts on the Link Rd/S Bridge or the up & down 400+ metre efforts at Elm Road, you should consider doing less of them than you would if putting in a hard week’s training.
Think of Intensity versus Volume for the Thursday run as well. Too late now to put in the miles for Sunday, so go for the short option on the Boughspring run.
You want to do a good time on Sunday and that will come from maintaining a fast speed throughout. The endurance to keep going for 13.1 miles will come from all the training and long runs you’ve been putting in. Likewise your basic speed will come from your interval training. You will also need to have eased off on the training and be well rested.
But what you can also do on the day before without taking away any energy from the Sunday effort is some speed bursts that will leave the impression of speed in your body overnight, ready to be released at the sound of the gun Sunday morning.So some time Saturday, warm up, do your drills, then accelerate to top speed for about 40/50 metres. Jog for another 50 metres, then accelerate to speed again. Five of these should be enough to imprint that speed pattern into your neural, muscular and mental systems.
The results of last Sundays LCL cross-country have arrived – look out for Ivan’s link.
Despite a last-ditch effort to make up the missing points, our men couldn’t quite make it, and the trophy went to Fairwater. Well done to them.
Our women’s team took the glory with a 100% score in every race – a magnificent achievement.
And congrats to Berta, Lou and Sue who won their age group golds.
Well done Captains Lou and Mark who worked so hard to get a good team out for every race, and thanks to every Harrier who made the effort to travel far and wide to gather points for the Club.
And a special loyalty award to Lou, Mark, Rob, Laurie and Dick who ran every race.
Less than two weeks to go to the FoD Half so think carefully about what sessions to do and how many efforts and at what intensity. Remember it’s the S Bridge 5k on Thursday – the last chance to have a good blast before starting your pre-race taper.
So Tuesday’s choice is 400 metre bursts down the Link Road. If you’re planning to do them at the designated 3k race pace, then you might limit the quantity. Or you might choose a slower group than usual and cruise the full amount.
The Danes Loop (as opposed to the figure of 8 with the steps) is the alternative. Either go hard for three, or maybe try them at your Half Marathon race pace in which case you should do the full whack.
A few members are doing the Chedworth Roman 10 multi-terrain over in Gloucestershire on Sunday as preparation for the Half. You can still enter at £6. Quite a tough race depending on how hard you want to race it. If we get little rain by then you could get by in road shoes, but they will get wet in the river crossing!
Please note that we’ve been giving wrong directions for Sunday’s LCL Cross Country.It’s at HIGH CROSS JUNIOR SCHOOL, NOT Rogerstone Primary.
Postcode NP10 9AB. M4 J27 third exit towards Risca. Take first left by petrol station into High Cross Lane. After about 600 metres, take 2nd right into Ebenezer Drive. School is at end of the road. We ran the final xc there last season.
Ivan has now put correct map on LCL XC page. Even this is a bit confusing! The balloon showing High Cross Junior School is above some private houses on the main road.Please follow the directions to Ebenezer Road, and I guarantee you’ll get there.
