Monday, 29 April 2013

The Week Ahead 29 April 2013

Tuesday's track session is based on 6, 7 or 8 (maybe!) X 800 metres, but the exact amount you do will depend on how closely you stick to the appropriate pace for your group.
It is distance based, but lasts approximately 40 minutes, so if you go too fast you will end up doing extra reps!!

In addition to the usual benefits of doing 800 metre reps at speed, this session is designed to improve your ability to increase pace when tired which will help you with the final surge in races and/or recovery from surges / short hills etc.
It will also improve your mental toughness to push on when it is hard!

The first 600 metres in each effort should be at your 10k pace. Then you speed up to 3k pace for the final 200 metres.
You then jog/walk for two minutes to arrive at your next start point - 200 metres jog/walk for A/B/C groups; 100 metres for E/F/G.
Repeat this until the whistle blows after 40 minutes, and then finish the 800 you've started.


Group 600m@10k 200m@3k
A        2.17-2.20     0.40-0.42
B        2.28-2.31     0.44-0.46
C        2.39-2.43     0.47-0.49
D        2.58-3.02     0.52-0.55
E        3.16-3.21     0.58-1.01
F        3.35-3.40     1.03-1.07
Coloured Cones are placed every 100m to help with pacing and to bring you to your next start and finish point.



Thursday's Run is one of our Sea Wall Routes. There's an excellent map on the Training page.
Please note the warning about Billy the dog on the Long route.
The Middle route isn't described but the map shows it clearly.
The Short and Medium routes involve a level crossing of the railway - take care!


Race For Wildlife & Magor Marsh 10k

A reminder to all Harriers that the Race for Wildlife is coming up fast on Sunday 12 May!

Supported by Chepstow Harriers, this licensed and measured 10k road race will be run on the Magor Marsh course with its fast PB potential. All proceeds go to Gwent Wildlife Trust whose reserve at Magor Marsh is world renowned.

There's also a 1k Fun Run on the Undy football ground fields for family and friends while you zip round the course.

Best enter in advance but there should be room for entry on the day:
http://www.gwentwildlife.org/events/2013/05/12/race-wildlife-10k-race-1k-fun-run

Excellent preparation for the Magor Marsh 10k on Sun 28 July. Why not do both and see how much you can improve with 11 weeks of Club Training between them!

Saturday, 27 April 2013

Handicap 2 results

Here is the link to the results of Thursday's handicap.

https://docs.google.com/file/d/0Bwt3q0Q68fnBZ1hyWjVuUmp5YWs/edit?pli=1

with hindsight I really wish I'd run!!! 18 people beat their handicap compared to 4 for the first one, which implies the conditions were great and the track was fast.

Well done to Sue Ost for being the winner on the night, and to Rich M for running a very impressive 29.08. Having looked back at my records I think that Rich's PB is 29.03, which means he's running pretty fast at the moment.

Thanks to Syd and all the helpers.

Next handicap is on 9 May!

Wednesday, 24 April 2013

Roll Up for the Mile Record Attempt

Yes. this Friday 26 April on the Link Road at 6.15.
Coach Chris plus Syd plus anyone else who fancies a stab at their age group 1 mile record will be gathering at the big sign at the 1200m mark.
It's half mile up, round the human bollard, and half mile back to the start.
You can park in Maple Avenue behind the hedge.
All welcome!

Tuesday, 23 April 2013

Handicap 2 start list

Here is the start list to Thursday's handicap 2.  First runner off at 7pm.

https://docs.google.com/file/d/0Bwt3q0Q68fnBMjhVLVN1QXhCeFE/edit?pli=1

Please note that if you ran a marathon last weekend I have not adjusted your time accordingly because:

a) it would take more time than I have available, and
b) you probably won't turn up anyway

BUT if you do want to race it and feel that the handicap is unfair then drop me an email at

news@chepstowharriers.org.uk

and I will see what I can do

SEE YOU THERE   :-)


The Week Ahead 22nd April 2013

Chris' session for us tonight is “Above and Below” lactate threshold - The 5K PB Buster '' 


2 mins effort at 10k pace with 1 min float recoveries at half marathon pace  

3x 2 min efforts = 1 set 

3 sets with 3 min walk recoveries between sets - total time 36 mins

Thursday - handicap - looks like the course will be drier and faster for the second one - see Vanesssa's start times to find out what time you need to be in Chep Park woods - arrange to travel in groups as parking is always tight.

Saturday - Cribyn the next race in our fell series - see below

Sunday - Kymin Dash - new route now organised by Spirit of Monmouth - 11 am start http://www.kymindash.co.uk/


Cribyn info from Niki - 

 There's a fair bit of climb on this one and a stiff descent. It's 5.5 miles of gnarly, interesting fell racing and one for the connoisseur. I hope to see you there this Saturday. 

DATE: SAT 27

RACE: Cribyn 

CATEGORY: AS

DISTANCE/ASCENT 8.9km/946m. 5.5miles/3100ft

Local Knowledge an advantage/Navigation Skills required/Partially marked 

Bring full kit with you (map, compass, waterproof jacket and trousers, whistle plus bum-bag or small pack to carry it in) in case the weather is bad and the organiser demands that kit is required.

TIME: 1.00 pm

COST: £5.00 on day only

Venue:

From Cwm Gwdi Camp, Brecon Beacons (GR SO 024247). No toilet facilities.

Those wishing to car share, please post here and we'll arrange a time to meet at the LC.


 

Monday, 15 April 2013

Offa's Orror - Travel information

This weekend (Sunday 21st April) is the Offa's Orror.  There is currently a planned closure of the old severn bridge this weekend, so you will need to allow a little extra travel time if planning to come that way.

https://sites.google.com/site/chepstowharriersrunningclub/offa-s-orror

Keep an eye on the severn bridge website as the closures occasionally change as some of the work is weather dependant.
http://www.severnbridge.co.uk/

We look forward to seeing you on Sunday!

The Week Ahead 15 April 2013

We’re on the track Tuesday to do Up the Clock. Chris has tailored it to be a warm up for Thursday's Weston Prom 5 Mile, so it's run at your 5 mile RACE PACE. 

The Session should:
a)    Improve your pace judgement
b)    Improve your ability to maintain goal pace when tired.
Key Points:
1)    Set correct pace on first rep - a chart at the side of the track will guide you.
2)    Maintain consistent pace over increased distance.
3)    Keep recoveries to suggested time 90 seconds.
Please see the Blog before this one for details of Thursday's Club Champs Race.
Good luck to all London Marathoners and Offa's Orrorers on Sunday. If you're free that day and you haven't already volunteered to help, then come to Brockweir and help or support.
 
 

Weston Prom 5 - Next Club Champs Race - This Thursday

The next club championship race is this Thursday (18th April). It's the Weston Prom 5 (surprisingly located in Weston-S-M). Starts at 7:30pm.

We have booked the LC minibus which will need to leave at 5:15pm (as the Junior's one mile race starts at 6:45pm). To book a place see the BB or Andy or Paul at the LC on Tuesday.

Alternatively, meet at the LC for just before 6pm and share lifts.

You can enter this race on the night but you may prefer to pre-enter here (you can enter just the April race):
On-line registration

For more information: address, race details etc. Click here:
Information

Friday, 12 April 2013

Handicap number 1 - results

The results for last night's handicap in Chepstow Park Woods are on the Handicap page, here is a link to it:

https://sites.google.com/site/chepstowharriersrunningclub/handicap

Well done Geoff Bayliss for being the winner on the night!

Thank you to Syd for flouring the course in the torrential rain and to all the helpers.

Next handicap 25 April

Thursday, 11 April 2013

M48 Severn Bridge Open Sunday

According to the website and the person I phoned at Severn River CRossing PLC the works on the 'Old Bridge' have been cancelled for this weekend so A48 BRIDGE WILL BE OPEN ON SUNDAY FOR RIVERBANK ROLLICK.

Wednesday, 10 April 2013

R Rollick - Old S Bridge to Close at Weekend

Jane Horler has spotted on the website that the Old Severn Bridge is due to be shut both ways from 9pm Friday to 6am Monday. Thanks Jane.

Tuesday, 9 April 2013

Club champs updated

I've now put up the results from March's half marathon(s), and the current standings have been created.

Monday, 8 April 2013

The Week Ahead 8 April 2013

It's over to Piercefield Park on Tuesday for slightly over 1k laps at 10k effort with 2 mins recovery. Target is 6 for AB, 5 for CD, 4 for EF, but of course you can do more or less according to your current schedule. Chris's says the aim is:

a)    Improve your Speed/Endurance,
b)    Improve form on undulating terrain, run relaxed, controlled and comfortably whether uphill or downhill. Focus on your weakness (uphill or downhill)
Key Points :
      1)    Maintain constant effort all the way round 10K Effort
2)    Maintain good cadence (160-180 spm)
3)    Shorten stride length uphill, lengthen downhill should be shorter and higher than on road surface.
You should by now have had the email inviting you to the bar at 8.45 on Tues to meet the coaches and discuss the new Pace Guide.and the 3 month training programme trial. Be in at the start and see how you can improve your running.  
The first Club Handicap in Chepstow Park Wood on Thursday - first runners off at 7 sharp. Watch the website (under Club Only Events) for individual start times.
And it's Curry Night on Thursday after the H'cap! 
On Friday at 7 in the LC Community Room we start the C25K course for new runners. If you know anyone who might like to join in direct them to the Home page of our website. Club helpers will be very welcome - contact Chris Rees.
And finally on Sunday the rearranged January Club Champs race, Riverbank Rollick over in Thornbury. Good luck to those taking part..

Sunday, 7 April 2013

LCL Summer League

This season's road series will be:

21 May – Chepstow. We'll be hosting the XC prize-giving in the bar after.

18 June – Caerleon

16 July – Pont y Pwl

30 July – Iswlyn

20 Aug – Monmouth
 
Usk Running Club have joined the League.
 
The individual age category prizes will be based on the best 4 results out of 5.

Monday, 1 April 2013

The Week Ahead 1 April 2013

Coach Chris starts the new month on Tues with a session designed to improve your Speed/Endurance and Form on a slight gradient. Concentrate on good relaxed form, high cadence and use your arms! Make sure recovery is recovery, it should take the same time as the rep!
It is a long session, so keep pace comfortable in first set, watch HR and pace guide. If unsure, aim for lower end of pace band and increase on 2nd and 3rd set.Recommended Pace: 10K effort pace bands provided for each group,
No. of Reps:ABC Start at 1600m mark, then 3 sets of (3x800m uphill with 400m downhill recovery) 1600m downhill recovery between sets.
DEF
Start at 1200m mark, then 3 sets of (3x600m uphill with 400m downhill recovery) 1200m downhill recovery between sets.


PLEASE NOTE THAT THE LEIS CTRE CLOSES AT 8PM TUESDAY!
Thursday's runs are Mike's off-road woodland runs just outside Lydney, followed by cakes and coffee/tea courtesy of the Club.

Off-road shoes and maybe a torch are recommended for the 4.5 or 5.75 mile well-marked up-and-down routes. And bring a change of clothes and shoes to make yourself decent for Coffee Local.

Directions from Chep: A48 to Lydney town. After the railway crossing take the first left  signposted Parkend, Lydbrook, Steam Railway, B4234.  Follow this road past the Forest Of Dean Steam Railway on your left, approx. half a mile after that, you will see a Forestry pull in on the right, this is the start of the run.

Limited parking - please share cars.

Meet Leis Ctre 6.25, or go straight to Lydney for 6.45.