Volunteers . A big thank-you to Robyn Ellis who’s filled our third volunteer coordinator post. But there are still plenty of roles to fill. For example, Neil Miller is keen to have somebody who could take the boys out on a Monday evening for training. Chris O’Donovan has moved to Cambridge so we have a gap in the rota. Once a fortnight, or even one a month would be great if somebody has the time. Contact Neil Miller for details. 

Nightingale Nightmare. Entries for this very popular event go live on the evening of Monday 2nd September. Last year places sold out within 12 hours so if you want to race in the event (which is also a club championship race), don’t hang about! Nightingale Nightmare

Monday Evening Training. Unfortunately the evenings spent running around Blaise are now over. From Monday 2nd September training commences from Coombe Dingle Sports Complex. Please aim to arrive promptly, for 6:45, so we can be out running for 7pm. Also, don’t forget to bring your pound and sign in. 

Thursday Efforts. Not long to that half now so make the most of it on Thursday. Session involves the following, 1 x 4 min/ 2 x 90 secs/ 4 x 45 secs/ 2 x 90 secs and 1 x 4 min.

Couch to 5k.  The Couch to 5k training programme also starts on Monday. The programme will support runners looking to progress to 5k and beyond, and hopefully also join Westbury Harriers. The primary aim, however, is to be fun and enjoyable. The programme will involve two training sessions per week, on Monday and Thursday evenings, over an 8 week period. 

Would anybody be interested in helping out and encouraging the participants? You don’t need to be a group leader, just enthusiastic about running and keen to chat and support new runners. If you would like to help please contact Lizzy Smith.

Congratulations.
It’s been a busy Sunday so where do I start? I think I’ll begin with the Ross on Wye 5K, a club championship event. In this race we had Tim Carr, Kay Ridgwell, Eithne Noonan and Ewan Paton competing.  Maximum championship points and a race win to Ewan, although he does tell us he had to watch out for dogs as this was also a canicross event.  Eithne was also a winner, first place in her age category.

Eithne, Kay, Ewan and Tim shown below. Photo credit, Tim Carr

Our 10k specialist, Alistair Blackwood, was out racing in the Cardiff 10k yesterday. No results available yet but I hope you had a good race.

Finally, we had a small contingent of Westbury runners racing in the Oldbury 10 miler. I’ve not been able to find the results but from Strava I can tell you that Matt Ellis was 2nd overall and also the new Avon County 10 mile champion.  Second lady was Vicky Tester, who also tells us she won an excellent hamper. Well done.

Tip of the Week- Run at your own pace, contributed by Ian Gawinowski:  With the Bristol Half Marathon only a few weeks away I thought this would be an appropriate tip. In a big event, with thousands of runners, live music and cheering crowds it’s very easy to get carried away by the atmosphere and start off too quickly.  To prevent this, either use your running watch to ensure consistent splits or even better run with a pacer, after all, that’s their job! From my experience the Pacers are extremely good at running a controlled and even pace for the whole course. Good pacers will even monitor their group and provide encouragement during the race. Advice I’m also going to try and follow on the 15th!

Diary Dates 

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

Saturday 21st to Sunday 22nd September. Colin’s Coast path Run Weekend (Anglesey). Continuing along the Welsh Coast from Llanfairpwll to Malltraeth (have I spelt that correctly!) on the Saturday and Four Mile Bridge on the Sunday.  Coast Path Link

Tuesday 24th September. Pomphrey 5k series starts.  Pomphrey 5k Series

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

Sunday 27th October Nightingale Nightmare 10K Nightingale Nightmare

Championship Events

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

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.  

Thursday 19th December. Western Prom. A 5 mile race, up and down the promenade front. Affiliated only £6. Usually, a post race Christmas meal is organised as well, check for details nearer the time.

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