Volunteers: Website Manager. This is a big cry out to anybody in the club who has some experience of websites and Information Technology who’s willing to support the Westbury Harrier website. If interested speak to the committee or e-mail secretary@westburyharriers.co.uk.

Club Championship Results. Well done to everybody who ran in the Bristol Half Marathon last weekend. This was a club championship event so please upload your results to the Westbury Harrier website to score some club championship points.

Sports and Remedial Massage. Many of you may know Stef from the club and as runners you may be keen to learn she offers massages. She says, ‘firstly thank you to everyone who has supported me over the past year in my career change into Sports and Remedial Massage. Since completing the course and working in a clinic I am now excited to introduce ‘Treatment Collective’ my new business in Avonmouth. We are a co-working treatment space for Health and Wellbeing professionals in North Bristol. Developed by therapists for therapists.

We offer a range of treatments including Sports massage, Relaxation massage, Pregnancy massage plus more. For more information or to book an appointment please check out treatmentcollective.  Not only are happy to treat new clients we are always on the lookout for talented therapists to join our team! If your interested, please email admin@treatmentcollective.co.uk.’

Post Training Monday Evening Club Supper. The first club supper will be taking place on Monday 21st October at 8:30 pm in the Black Swan (also known as the Mucky/Dirty Duck). With a choice of two hot meals, including vegetarian option from only £6.

Wednesday Evening Run. Don’t forget, every Wednesday there’s a run starting from the watertower at 7pm, about 10k in distance. Normally the Portway but occasionally it does loop into town. Check facebook for further details.

Training Sessions- Be Seen. If you’ve not dug out those fluorescent bibs and running lights do so. It will be dark when running and we don’t want any accidents!

Member of the Month- Juniors. A big round of applause please for Abdifataah Hasan, our member of the month winner for the juniors. Abdifataah has had an impressive year already. He reached the finals of the English Schools Track and Field Championships with a sub 1:55 clocking. More recently he was the 9th fastest overall (and easily the fastest U20) with a time of 16:16 when running in the seniors men’s team at the 5k Cleve Road Relays. He has also been a stalwart for Team Avon in their youth development league, helping them reach another national finals.

Abdifataah pictured on the left.

Plus we have another winner to report this week. Emily Whitaker has also had an impressive year. She helped Team Avon come third in the Youth Development League in Manchester and supported Westbury Harriers in the relays held in Cleve. I’m also told she enjoys trying different track and field events, such as the triple jump, hurdles and steeple jump. Enjoy spending your vouchers.

Congratulations. Well done Rhi, Rosie and Kate who came home with Bronze after competing at the Midland Road Relays. A very impressive performance by you all.
Also well done to the fabulous senior ladies team who finished 5th overall in a nail biting finish (1 second off 4th place). Hannah Hobbs, Samantha Munday, Katie Hughes, and Floren Villanueve Scrafton pictured below.

Club Profile: Tamsin. Role: Ladies Team Manager
Q. My first question for you Tamsin, what made you decide to join Westbury Harriers?

A. I joined the club in 1989. My Dad (Chris Elson who is heavily involved with Bristol & West) took me along to the Gwent League in Swansea as my sister had joined Westbury Harriers and was racing. Both my sister and I trained with Pat Gallagher (what a superb coach she is). My Dad then and now was rather obsessed with running, so it was something we could do and talk about together. Unfortunately for my Mum who is a badminton player, all of her 4 children took up running. She is working on the Grandkids instead!

Photo above: : My first Gwent League for the club at Singleton Park, Swansea. It is good to see Singleton Park returning to the Gwent league fixtures this season, as it is a great course. Not sure I can get up the hill at the end like that anymore!

Q. Why did you take on a committee post?

A. When I went to Cardiff University I was surprised for the size and age of the university the running club was rather nonexistent. So, I got heavily involved in the organisation of the running club there. I returned to Westbury Harriers after university and travelling. I was at a stage when I had time to give something back. Being away from the club for made me realise what a big part of my life it was and also from being involved at Cardiff Uni how much goes on behind the scenes which I had always taken for granted or not been aware of. Rod Jones talked me into getting involved with Westbury. Now I am at stage in life where I have no time! Juggle work, running, the kids and life in general. But I really enjoy helping with the club. I know things are never perfect, but I always think it is better to be involved and try get things done no matter how small to support the running and development of the club.

Q. What does the team managers role involve?

A. Informing and encouraging people to get involved with races both locally, regionally and nationally. Doing the race entries and making sure everyone can get there. Racing is for all club members as there is so much out there to suit all abilities and interests. Running can be quite an individual sport. Racing together makes it into a team sport, which is social and good fun. Racing helps keeps you focused and creates opportunities for achievements.

Photo Above: The Avon Road Relays when they used to be held in Clevedon – when I first started out as team manager.

Q. What have been your highlights as a team manager?

A. The year the team won the Midland 6 Stage – as you know it is possible but getting a team available (as senior ladies are busy bees) and uninjured to the start line doesn’t come around very often. I also enjoy getting people involved in any form or racing as lots of people start off think racing is not for them or is only for the super speedy. Westbury Harriers is very much a club for everyone and it is always nice to see people have the confidence to give things a go and find they enjoy racing and want to do more. Ian and Ewan’s news/race round ups are great at celebrating in everyone’s successes.

Photo above: The 2012 team of Debbie Marsden, Sophie Voller, Vicky Tester, Robyn Ellis, Emma Butters and Lucy Richens.

Q. Why do you keep running with the club?

A. Because I have been coming up to the club every Monday and Thursday for the last 30 years – what else do you do on those nights??! The club is really friendly and most of my close friends stem from running. Westbury Harriers is engrained in me now! Whilst I might not be the team manager for ever I would always like to continue contributing towards the club in some way.

Q. What is your favourite discipline and distance?

A. I love cross country and off-road running. I enjoy the fact that that your race time is irrelevant and you feel a real sense of achievement in finishing. I love battling the elements, so I enjoy the wind, rain and mud!

Q. And your favourite event?

A. I counted up I had run 127 Gwent league races so I must enjoy it. The Gwent League it is such a fabulous atmosphere throughout the whole club and the ladies team. When I first started as a team manager we sometimes struggled to get a team of 5 of us out. I love now that so many of our ladies get involved and contribute. Nothing gives me more pride than to see all the white and blue vests lined up at the start.

Photo above: The 2019 ladies Gwent League team at Blaise Castle.

Training Tip of the Week. I’ve had some more tops tips from Jeni this week. More to come next week… Source: realbuzz.com Although we all know the basic ‘how to’ of running (left foot, right foot…) it does help to know a few basic pointers about good technique. Consider the following running technique tips with suggestions on how to focus on different parts of the body:

Eyes: Do not run with your eyes looking down at your feet. Your eyes should be focused approximately 10 to 15m (33 to 50ft) in front of you to achieve a good running technique.

Face: Try to keep your face relaxed. Do not clench your jaw as when the jaw is clenched, neural signals are sent along the spinal cord, causing the body to tense up.

Head: The average head weighs around 7 to 10 lbs (3 to 4.5kg), so it is important where you support it to avoid undue strain. Don’t drop the head forwards – but equally, don’t pull it back. It is also important not to allow the head to jut forward on your neck, much like we do when sat at a computer or when watching TV.

Shoulders: Shoulders should be relaxed when running. To do this, avoid clenching the fist. Also, strengthening the upper and mid back muscles and stretching the chest can help reduce shoulder tightness.

Diary Dates

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

Sunday 8th December Weston Christmas Cracker. Cracker Link

Championship Events

Saturday 28th September Portishead Coast Path 10K. Race Full 

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

Sunday 27th October. Nightingale Nightmare. Race Full – did you get in? Don’t forget, fancy dress is compulsory!

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.

Thursday 26th December Clevedon Boxing Day Race. I’m always away over Christmas so have never been able to run this. I can tell you it’s a 4 mile race and a good excuse to burn off those excess calories from Christmas day lunch. Last year the first three Westbury finishers where Joe Conners, Ben Rawlins and Robin Phillips.