Archive for the Training Category
The Week Ahead
08/09/2008 by Dick.
So what’s in store for the Happy Harrier over the next 7 days?
Well Tuesday is the third of the 5k Severn Bridge runs. A good chance for a speedy thrash and a check on how your running’s going. Plus of course points towards your Club Champs tally.
Thursday brings a change to Plan B. Reports from the Wye Valley Walk say it’s a job to keep your feet there after all this rain. So we’re going to run across Piercefield Park, then up the road to Penterry Hill, followed by a nice fast descent through the wide track of Fedw Wood to The Cot - if the light holds good. If we think it’s too dark, we’ll go round by the road. We come out on the St Arvans/Devauden Road by ChepPk Wood for the downhill zip to St Arvans and home.
But Thursday’s not finished yet. Pausing only for a quick shower, there’s an important get together of the Social Committee to sort out the Dinner/Dance. This is your chance to have your say and vote for such decisions as how much the tickets will be, what’ll be on the menu, transport arrangements, entertainment, table arrangements and all the other things that make for a successful night. If you can’t spare an hour or so, then don’t whinge if it turns out not how you want it!
Saturday morning at 9.30 sees our first cross-country training session. Only three weeks to the opening fixture at the notoriously muddy Pontlanfraith course. Are you ready for it? Have you tried out your off-road shoes since last winter? Do you want to do well? If you answered no, no, yes, then you better be there. Meet at the top car park for the short jog to Piercefield Park.
Let’s see how many make all four!
Further Off Road Training
02/06/2008 by Dick.
From Andy Creber:
Tuesday 3rd and Thursday 5th, there will be further Off Road training, concentrating on overtaking. We will be using a wonderful little 300m loop in Piercefield park. Please note this does not involve technical terrain but will nevertheless be quite challenging. Trust me. Unlike the previous two days, this is set up as a Fartlek training, so you’ll know you’ve been out ! The session is far more geared to head-to-head overtaking/racing manouevres and should be a lot of risk-free fun.
You do not have to have attended either of the previous two days. The more who attend, the better it will be. As previously, you can just go at your own pace, if you want.
Just remember to wear your grippiest shoes.
Sunday 18th May Cotswold Way Run
17/05/2008 by Lou.
Meet at the L.C. at 9 am to share lifts to Old Sodbury.
We will run leg 9, an undulating 9 miles - then have lunch in a pub - perhaps the Old Dog?
Off Road Techniques
15/05/2008 by Dick.
Andy Creber’s Off Road Techniques sessions originally scheduled for Thursday 15 May and Tuesday 20 May have been postponed to Tuesday 27 and Thursday 29 May.
Apologies from Andy, but his knees are playing up and he wants to be fully fit.
Remember that the sessions are identical, so you need only attend one. If there is sufficient support, Andy hopes to put on a more advanced course later in the summer.
Training: 3rd April 2008
03/04/2008 by Andy.
Tonight’s run is a practice loop of the Handicap course, ahead of next week’s race.
There will be a group leaving the leisure centre at 6:15pm to run to the start (about 3 and a half miles on the road, shorter if you go cross-country).
Alternatively, meet at Chepstow Park Woods car park at 7pm for the run.
Hope you can make it!
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.
Cardiff Blackweir Time Trial
03/02/2008 by Gerry.
I have just been told about this 5km time trial that starts on Saturday 16th February and is repeated every week, a 9:00 start atthe big Tesco Extra in Cardiff. Simply register at www.parkrun.com then turn up and run. If you do go along then let us all know how it goes.
New Years Day
02/01/2008 by Gerry.
Hereford 10K
A few Harriers travelled North to this event. Results are available LINK
Well done Syd with a time of 50:52, I think winning the MV70 competition - even
though the events have him as MV65.
First Harrier home was Gareth Creed (41:49)
Orienteering - NGOC Score Event - Kidnalls, Lydney
Alternative sport was a 1 hour score event, attended by the Ashtons, the Stotts, Andy Creber and perhaps other harriers. A good time running through the trees and the mud.
Training - Hospital Hill
There were only a dozen or so who turned up at the leisure centre, but the select band pushed themselves hard - all seemed happy they had made the effort. For somethis was the second session of the day!
