Membership Renewals Due! Just a reminder that club renewals and new subscriptions for individuals and family members are due. For details, see link below. http://westburyharriers.co.uk/club-membership-fees-for-2019/
Member Nominations. Please submit your nominations for senior and junior member of the month before this coming Friday . Email: firstname.lastname@example.org
Sustainable Westbury-on-Trym (Sus WoT). For reporting of fly tipping use the link below. There are two places on the page to report rubbish, one for highways, and one for parks and open spaces. https://www.bristol.gov.uk/streets-travel/flytipping
Thursday Efforts For all those Monday evening runners…don’t forget the club also organise a Thursday session at 7pm, Coombe Dingle Sports Centre. What’s great about Thursday’s is we all train together, whatever age and ability. It’s also a wonderful opportunity to meet other runners that you may not normally associate with on Monday evenings.
If you’re not sure what’s involved, here’s a quick summary. We begin with a short warmup, just a gently jog, followed by running form drills. Drills are a tool for improving a runners biomechanics and generally work by exaggerating elements of your running stride to improve speed, form and running efficiency. Skips, high knees, herding the chickens, the grapevine, pulling the boat in and tossing an imaginary medicine ball in the air are just a few of the techniques. I know, it all sounds very strange but it makes a lot more sense on the night. If you are curious just type in ‘running form drills’ into youtube for some video clips.
After drills, the efforts themselves begin. Efforts are planned so the runner can learn to run at different speeds. If training on the Coombe Dingle field we will run short bursts, with a gentle jogs in-between for recovery. An example could be a ‘Short Pyramid’. This will involve running laps around the field in 30 second, 1 minute, 2 minute, 1 minute and 30 seconds bursts with 30 second recoveries. A number of sets will take place with a longer recovery between sets.
If wet weather conditions prevent running on grass we relocate to a quiet street for a speed or hill circuit session. For example a hill session will involve running a number of loops, as fast as you can up the hill, using the downward section for recovery.
Finally, a short warm down jog, followed by stretching.
I would recommend these sessions to everybody. I noticed a considerable improvement in my race finishing times after commencing drills and efforts. Also, a big thank you to Mike Hopkins who has made these sessions so successful.
Leadership in Running Fitness. Many thanks to all those who’ve expressed an interest leading group runs. I’ve added the link here if others are still interested, the more leaders we have the better. LiRF Link
Photo below: Well done to Alex Hamblin for winning the Warmley 10k.
Gwent League Pontypool. Names are being taken of those interested to run at the next Gwent League at Pontypool on the 9th Feb. Please get in contract with you team captains via Facebook or e-mail. For ladies, email@example.com (Tamsin Elson Chick) and gents, firstname.lastname@example.org (Scott Campbell).
Also a reminder that juniors are to inform either Jayne Pemble or Jason Michael of their interest to compete. They need to know names by Monday 4th February. Course map and timetable linked below. Gwent League- Pontypool
Friday 1st February. Run Fest – The Series Marathon Special. Tickets selling fast!. RunFest
Saturday 2nd February. Ben Smith 401 Foundation Talk and Run. Eventbrite Link
Saturday 16th February. Bristol to Bath Marathon Training Run
Sunday 17th February. Two Bays Tough Ten. 10 mile course, Weston-super-mare. Cancelled
Saturday 23rd February. National Cross Country (Leeds)
Monday 25th March. Club AGM
Saturday 6th April. Awards Evening
Saturday 9th February Gwent League Pontypool
Sunday 10th February. Ironwood Challenge.https://www.fullonsport.com/event/ironwood-challenge-2019/profile
Saturday 2nd March Gwent League Blaise Castle
Sunday 10th March. Rodway Easy Runner 10k. Rodway Easy Runner 10K
Sunday 17th March. Gloucester 20 Gloucester 20 Link