Weekly News

Avon 5k Road Relays Avon 5K road relays take place Sunday 25th August at Cleeve cricket club. This is a great event right on our doorstep. Teams of 3 required in Ladies senior, FV35, FV45 & FV55. Let Eithne or Tamsin know if you are interested in taking part. Mike Mewse will also be taking names for the gents. See website for more information: Road Relay Link.

RunFest The Series. Friday 4th October from 18:45. The theme of this series is awesome challenges and overcoming adversity. The speakers are shown below, for more details use link:   Eventbrite Link
Tom Stayt. Tom will speak about how running has become increasingly important in supporting his mental health.
Robin Mark-Schols. Robin went from brain tumour to recovery to becoming a GB master
Dan Summers. Our very own Dan will be sharing stories about his navigational challenges (including getting lost in a road race!). Dan is now an expert in self navigation and runs courses on the theme. Dan will be sharing some tips.
Thane Hall. Thane completed the Spine Race, an epic 268 mile race along the backbone of Britain. He will tell all, including the mental and physical battle he went through.
Brendon Rendall. He has completed 27 marathons and many endurance challenges. His next big challenge is planned for 2021 where he will run the length of Africa.

Thursday Efforts. Many thanks to Lizzy and Mike for ‘mixing up’ last Thursday’s efforts session.  It involved a fun circuit style session with small groups having to perform a number of different exercises at each station.  It also worked well as a session for getting to know others in the club, who you may not normally run with. 

The Thursday efforts session take place from 7pm at the Coombe Dingle sports centre.  These interval style sessions are a good way to improve running form, speed and your core. 

Kit Sale. The next kit sale will take place on Monday 16th September at Coombe Dingle sports centre, before and after training. T’s, vest, sweatshirts, etc are all available to try before you buy.

Western Athletic Club Prom 5 mile Series. Many of our club members take part in this so I thought it was worth mentioning,  you can now enter for the complete series. If you do it before September it only costs £24 for all nine events. You can also enter on the night for £6. The dates are as follows: 
Race 1: 19 Sept 2019
Race 2: 24 Oct 2019
Race 3: 21 Nov 2019
Race 4: 19 Dec 2019
Race 5: 16 Jan 2020
Race 6: 20 Feb 2020
Race 7: 19 Mar 2020
Race 8: 16 Apr 2020
Race 9: 14 May 2020

Race Review: Standish Woodland Chase
It’s only a couple of weeks away, so what better excuse than a race review of the Standish Woodland Chase. 

The reviews in Runner’s World describe it as ‘a little gem of an off-road race’, ‘killer first mile, I never quite recovered…however at the top rewarded with glorious woodland scenery’ and ‘although a tough race, it is very friendly and the marshalls were all encouraging and supportive’.

The above sums it up nicely. True, the first couple of miles are nasty, being up a steep hill, but it does not last long. If you’re not aware of this it can be a mental shock to the system, but you’ve all be pre-warned. And, I always say, better to get the uphills over with first, you can then relax and just enjoy the rest of the course.

And enjoy it you will. From the top it is a ‘rolling course’, rather than undulating. When you read undulating I generally mean hilly, but in the case of this event momentum will see you through the woodland dips without too much effort. When I ran it last year it was especially atmospheric, with a low mist hanging in the woodland canopy. 

That first hill will stretch out the group, and it won’t be long before you have a bit of space. Last year, I had the company of second lady, and we thought we had gone the wrong way because we lost sight of everybody. The panic lasted only moments because at every turn and junction there was a well placed marshall. It’s just that sort of race, where you can be out there alone, with your own thoughts, the mist and endless trees. Oh, and perhaps somebody to chase, hence the name of the event.

The race takes place on Sunday 11th August, 10:00.  Parking and registration can be found at Horsemarling Farm GL10 3BT. This year the event is part of the Roger Briers Race Series meaning you get a unique medal, part of the interlocking race series medal. The other components to the medal include the Stroud Beer Race (in June) and Woodchester Park (8th September). Perhaps future events for the Club Championships?

Last year it was just myself and Sophie. Looking at the start list, there are half a dozen of us this time so more competition for those club champ points! Looking forward to seeing you all on the start line.

Training Tip of the Week (contributed by Jeni Stevenson)
Build Up Your Running Sensibly: The runner’s mind is a funny thing; it tricks us to thinking that we’re fitter than we are. If you’ve had a lay-off due to illness, injury, a holiday or other commitments, it’s tempting to jump straight back into your training, exactly where you left off. That is a recipe for breakdown. Instead, gradually introduce your body to regular running, using ‘the 10 per cent rule’ as a guide, where you increase your weekly mileage by no more than 10 per cent each week. Similarly when building up to a race, avoid the temptation to pile on the miles early on in the schedule, which again can lead to illness or injury. And when you are ready, TRY a new group on MOVE UP MONDAY

I meant to mention this last week but I had a ‘Man Cold’ and almost died, therefore it slipped my mind. Anyway, massive congratulations to Robin Phillips who took part in the Thunder Run, coming 16th place solo. When I looked at Strava I thought, so what, can’t see anything special about running 12.8 km. But no, it was 128 km, run solo, over 24 hours. As they would say across the pond, Awesome!

At the time of writing Dan Summers is in 5th place as he approaches Ambleside during the 100mile Ultra Tour of the Lake District. Update: Unfortunately, due to injury, Dan has had to withdraw from the event. I hope you have a speedy recovery and better luck for next years event.

Chapeau to Matt and Robyn Esther Ellis, Nigel Gates, Mike Mewse who ran in the Bristol and West Night go the Fast 5000’s, a track event at Yate. Some very impressive running with Matt achieving a bronze in the Avon Championships.

Pictured below, Nigel Gates at Night of the Fast 5000’s

Good luck to Chris Palmer who is running the Seaview 17 today (Sunday). This is a trail coastal run of approximately 21 miles.

Diary Dates 
Saturday 24th August. Summer Green Man Ultra 45, or 30 mile.Green Man Ultra

Sunday 25th August. Avon Road Relays. Cleeve Cricket Club

Sunday 25th August Severn Bridge Half Marathon (& 10k) 

Monday 16th September. Kit Sale Coombe Dingle, before and after training.

Friday 4th October 18:45-22:00 Run Fest The Series. Theme is Awesome Challenges: Overcoming Adversity. Shirehampton Public Hall, Station Road. Eventbrite Link

Sunday 6th October Keynsham 10k https://keynsham10k.fullonsport.com/event/keynsham-10k-2019/profile

5th – 11th October Running Week in Nice

Championship Events
Friday 9th August. 5k Towpath Series. GWR Towpath Link

Sunday 11th August Standish Woodland Chase. https://www.stroudac.co.uk/StandishWoodlandChase

Wednesday 21st August Crook Peak Cake Race. This race is held every year on the  Crook Peak Link. Entry is on the day.

Sunday 1st September Ross on Wye 5K. http://www.ross10k.co.uk/register.asp

Sunday 15th September The Simplyhealth Great Bristol Half Marathon.

Saturday 28th September Portishead Coast Path 10K. https://fullonsport.com/event/portishead-coast-path-10km–2019/profile

Saturday 12th October Gwent League, Cardiff. Team managers will provide details nearer the time.

Sunday 27th October. Nightingale Nightmare

Saturday 9th November (or possibly Sunday 10th November). Gwent Cross Country, Pembrey Country Park. Team managers will provide details nearer the time.

Sunday 17th November Keynsham Dandy (TACH). More details on the TACH website  https://tach.fullonsport.com/event/keynsham-dandy/profile

New Club Championship Event!!!
Saturday 7th December. Gwent League Event: Blaise Castle, Bristol.  As a club we host this event, and it’s on familiar territory so you have no excuse for not attending.  Last year the route was around the big field, in front of the club house. The gents run about 10k, the ladies a little under.

Gwent leagues are always popular events and you can be guaranteed a large field. Plus, if you finish in the top 10% you win a free t-shirt.