This Thursday’s efforts session will involve a 2x Medium Pyramid, 1-2-3-2-1 x 2 with half time recoveries and 90 seconds between sets. If you’ve not tried these sessions before they are worth a go. I was a little sceptical about them myself at first, thinking what’s the fun in running around in endless circles? In fact it’s a very good workout, helps to improve speed and provides an opportunity to have a chat with runners you may not get to meet on the Mondays (when we split into groups).
The sessions take place on the back fields at Coombe Dingle university sports centre. They begin with a short warm up and then some drills which help improve running form. The efforts session then commences and clear instructions are provided before and during efforts, so you know when efforts and recoveries start and finish. We finish off with some stretching.
The club will start to record attendance for the Thursday sessions, this is help keep track of membership and check on free attendance sessions for new members. The plan is also to stay on the field as long as possible, even during the dark evenings. On this note it is worth bringing along a head/body torch. For example, Decathlon do the Run Light, this illuminates the ground 20 metres in from of runners, showing where feet are landing and obstacles. There are a few dips in the field and even though you know they’re coming it’s only when you are jolted upright you realise you’ve found them! A light could help avoid such surprises.
The Weston Prom series is in full swing with race dates each month all the way out to May 2019. The 1 and 5 mile run series use the famous Weston-super-Mare promenade, start time for the 1 mile race is 6:45pm and 7:30 for the 5 mile. More details on the Weston Athletic Club website. http://www.westonac.co.uk/promrun/
Stef Louvain Pasco would like to thank all members of the club that have supported her this past year while completing the Sports & Remedial Massage Therapist qualification. She has now passed and is working at The Thornbury Clinic alongside the Clinical Performance Lead for Sports Injury. To say thank you for everybody’s support she is offering all Westbury Harrier members a discounted Sports or Relaxation massage for £30 (a great saving of £15) plus an extra discount for future friend referrals. If you would like more information please message Stef directly or visit. The Thornbury Clinic website, http://www.thethornburyclinic.co.uk
Victoria and Nick have done a fantastic job in preparing the Monday night sessions but will not be available for the next few months. The club are therefore looking for volunteers who can help with this role. Let a club representative know if interested.
The second Gwent League will take place on Saturday 10th November at Pembrey Park and volunteer(s) are needed to put up the tent, WH flag etc in the morning (ready for the U11’s race), then remove it all at the end. Perhaps two separate individuals to set up and clear away, a parent in the morning and a somebody else at the end?
Calling all vet ladies. The BMAF XC relays are taking place on Sat 27th of Oct at West Park, Long Eaton. This is a very friendly event, course is 3k and flat. Teams of 3 required in age group V35, V45,V55 and V65. Please let vet manager know if you are available and also if it’s a maybe as we can enter up to 6 names in each category! Reply via email to email@example.com. for more information or see: http://bmaf.org.uk/fixtures/
Runners are also required to support the mens race at this event. Contact Mike Mewse, firstname.lastname@example.org if interested, letting him know your age category.
We also hope to see Westbury Harriers represented in the British and Irish Masters XC in Swansea on 17th November. National teams are being selected at the moment.
Sunday 14th October – Mendip Muddle.
19th-21st October Introduction to Trail Running by Dan Summers. Limited availability. adventure-awaits.co.uk
Thursday 25th October Weston Prom Race No. 2
Saturday 27th October West Park, Long Easton. BMAF XC relays.
November- various dates. Night Running, explore Blaise Castle by head torch. Using Poles, learn how to effectively use poles to run faster, stronger and longer. For details and dates check dansummersrunning.co.uk
Thursday 13th December. Christmas meal after Weston Prom at the The Super Mare. £5 non refundable deposit to be with Sandra Bailey-gard ASAP.
Up coming club championships
Sunday 13th October – 1st Gwent League (held in conjunction with Cardiff Cross Challenge), Cardiff. Let the vet women and men mangers know if you plan to run as the club is still recruiting for the Gwent.
Sunday 28th October Nightingale Nightmare 10K (fully booked- waiting list only)
Wednesday 7th November Severn Bridge 5k Night Race. Now sold out.
Saturday 10th November Gwent League, Pembrey Park