Sunday, 30 August 2015

The Week Ahead 31 Aug 2015

Coach Chris takes over for September. His first session on Tuesday is 4,5 or 6 X 800 metres @ 5k pace with 2 mins recovery.

Another away run on Thursday, this time at Lydney. Be at the Lido ready to start at 7. Two sports for the price of one with a jolly swim to follow the run, followed by cake and coffee!

And finally, on Saturday the first of the two September Club Champs 5k races on the Severn Bridge. This one starts at 10am and is run over our usual 5k out and back course on the upstream side.

And even more finally, our Wentwood Woodlark trail race from Earlswood. By now I guess you'll know whether you're running or helping. Whichever, I expect you're looking forward to the homemade cakes after.

Sunday, 23 August 2015

The Week Ahead 24 Aug 2015

The Windmill Hill session a few weeks ago was so enjoyed that it's been called back for this Tuesday in a new improved version. It'll be an outstanding runner who can get to the hedge at the top before the minute elapses on the new line! And getting back to the bottom within the next minute will also take some doing. And the Coach has treated himself to a new improved whistle, so no excuses for not hearing the signal. Two sets of ten with two minutes rest between. Can you do all 20? Not many did last time.

A nice ramble along the Gloucestershire Way on Thursday.

And finally, the long awaited Severn Bridge Half Marathon on Sunday. Good luck to all runners, and have a good day all you helpers!

Sunday, 16 August 2015

The Week Ahead 17 Aug 2015

Chepstow are staging the final Summer LCL race at Undy Sports Club on Tuesday. Race starts at 7.30; share cars from Chep LC 6.30. About 5 1/4 miles on the flat roads round Redwick. All runners needed to give us a high score in all the team competitions.

On Thursday we travel to the Brockweir Inn for our annual run in the woods around Offa's Dyke, mapped out by our Brockweir resident Rob Brown. There's a long and a short course, with food and drink in the pub after. Be there ready to run at 7.

Thursday, 13 August 2015

LCL Race Undy

This Tuesday (18th) is the 5th LCL Road Race at Undy

The race starts at 7:30 pm

The address is:

Undy FC,
The Ramp/The Causeway
Undy,
NP26 3EW

Toilets, changing and bar available

Directions on googlemaps from Chepstow LC:  http://tinyurl.com/pne4sc7   
(Go motorway or A48, it’s not much difference)
It’s 20 mins from Chepstow so meet at the LC at 6.30 pm


5.25 miles using the Magor Marsh route round the Rose Inn loop

We need at least 30 men and 18 women to score for the club

Series results so far can be seen here

You can have 4 out of 5 to count for the series, so if you’ve only done 3 races you need to run this one!




Monday, 10 August 2015

The Week Ahead 10 Aug 2015

The final Rose Inn on Tuesday, and very well has it gone so far. Best wishes to all who help at this one, and to those who compete. And compliments to the organising team for a fine job.

Up on the track on Thursday for Sue's innovative Fartlek session. Work hard at this one and improve future race performance.

Tuesday, 4 August 2015

Downhill training Saturday 8th August 8:30 am

Downhill training this coming Saturday 8th Aug 8.30 am.  Meet on the track to warm up then off to the Dell!
Coach Jane says: I have been asked to organise a downhill training session so come along and join us. Everyone is welcome.
We often talk about and practice our running form and technique to get us to the top of a hill in the best way possible.
This coming Saturday is an opportunity to have time to practice your downhill running and to get a feel for best technique and balance.  It’s not about how many reps you can do.
Paul L will take some video shots for you to look at later!
In the meantime have a look at this video clip https://youtu.be/xmiyR7LBfF0 
 

Monday, 3 August 2015

The week ahead: 3rd - 10th August

The Tuesday session on the track this week is the ever popular 800m reps. You'll need to do 5 or 6 with a 2 min recovery in between.
Yes, you might be able to do the first 400m quickly... but can you sustain the pace for the second 400m. And will your 5th or 6th two laps effort be the same time as the 1st? Time will tell. Coachy will be watching!

On Thursday we're off to Undy for a trial of the new Chepstow LCL route. It'll be the first ever pancake flat one and to celebrate Dick is buying drinks in the bar after (I may have made that last bit up). Venue: Undy United Football Club situated on the Causeway, Undy near Caldicot. Postcode NP26 3EW. (Google Maps link here). Meet at Undy for 6:55 pm... or at the LC for car sharing at  6:30pm.