Weekly News

Club Supper. Will be at the Black Swan (Mucky Duck) on Monday 18th November. Meat or veggie lasagne with garlic bread. We are already well over 20 confirmed attendees. Please remember it’s £6 payable to Louise Pretty before the night.

Thursday Efforts. I’ll be honest, I think it is unlikely we’ll be on the field that much now until the Spring arrives. It’s much more likely we’ll running on a quiet residential street so please wear brightly coloured/fluorescent clothing. If you have running lights or flashing reflectors please bring them along as it increases your visibility.  Decathlon do a running light that shines a beam of light 20 metres in front with a red flashing light at the rear. Decathlon Link

Christmas Social Run. Eithne is planning on organising the annual Christmas social run again this year for Saturday 14th December. Please watch this space and Facebook for details nearer the time. Photographed below are the festive runners from last year.

Christmas Meal. Just another reminder that the Christmas meal is taking place on Thursday 19th December after the Weston Prom. Payment and menu choices must be with Sandra Bailey Gard by Thursday 21st November. Sandra has also reminded me it is three courses for the price of two, with such an offer who could say no! Menu below.

Sports and Physical Activity Strategy. People may be interested in the Bristol City councils survey around sport and physical activity strategy. A link is attached for your interest. CitizenSpace Link

Monday Night Group Paces. Whatever your motivations, and whatever your speed, there will be a group which suits your pace and aspirations! The following pace charts provide an indication of what you should expect when running with Westbury Harriers. Although, on some occasions, paces may vary slightly, the groups will remain within the pace bands set out. To assist you in deciding which group to run with, we have provided the average 5k and 10k paces for the group; please bear in mind that your training pace should be significantly slower than your 5k and 10k race paces.

The table below shows pacing by group.

If you are uncertain as to which group to run with, or are new to the club, please speak to a club official upon your arrival at a training session.

Congratulations.  Well done to everybody that ran the Gwent League at Pembrey Country Park on Saturday. Do check Facebook as I’m sure there will be lots of photos.

On the Sunday we had the Bath Hilly Half and Ultra 10K, a tough course that can be exceptionally muddy. I think we had a couple of Westbury runners competing, do let us know how you got on.

Training Tip of the Week. Tempo Runs. This week’s tip and contribution comes from Jeni and is to remind us what exactly a tempo run is and how it should feel. Now we have the published race paces for the Monday nights (see above) you should be able ensure you’re in the right group for this type of effort.

“Tempo workouts are a run at an effort at or slightly above your anaerobic threshold (the place where your body shifts to using more glycogen for energy). This is the effort level just outside your comfort zone – you can hear your breathing, but you’re not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can only talk in broken words. It won’t feel comfortable, but at a pace you can maintain only for the 45-50 minute Monday night run and no longer. The benefits of Tempo running are an increased lactate threshold to run faster at easier effort levels. Improves focus, race simulation and mental strength.”
Extract taken from Runner’s World

Diary Dates 
Thursday 14th November. 2019 Bristol Post and Bristollive Sports Awards. 6:30pm Ashton Gate Stadium.

Monday 18th November. Pub supper in the Black Swan (aka Mucky Duck). On the menu we have lasagne (veggie and meat options) plus garlic bread. All for the bargain price of £6. Louise will be asking for confirmation in due course.

Sunday 24th November Gloucester 10K Gloucester 10K link

Sunday 8th December Weston Christmas Cracker. Cracker Link

Sunday 1st December The Tri-Counties Cross-Country Championships at Bath University. avon/CCChamps

Saturday 14th December. Social Christmas Run. Details to be published nearer the time.

Sunday 5th January 2020 South West Cross Country Championships, Aldon Hill Yeovil (juniors/seniors)

Saturday 25th January 2020 Midland Cross Country Championships (the club has in the last few years focused on the South West XC, rather than the Midlands)

Saturday 22nd February English National Cross Country Championships, Nottingham (juniors/seniors)

Saturday 21st March 2020 Midland 6/12 Stage Road Relays– Sutton Park

Saturday 4th April 20202 National 6/12 Stage, Sutton Park

Saturday 16th May 2020- Masters Road Relays, Sutton Park (Over 35’s)

Club Championship Events
Sunday 17th November Keynsham Dandy (TACH). More details on the TACH website  Dandy Link RACE FULL

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. A post race Christmas meal is organised as well, check above for details.

Thursday 26th December Clevedon Boxing Day Race. 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.http://www.clevedonac.co.uk/races

Sunday 29th December The Wye Wander, starting from Chepstow Leisure Centre.  Wye Wander Link (replaces Hangover 10k)

Sunday 12th January 2020. The Riverbank Rollick, by Thornbury Running Club. The course offers different terrains, different places, different views… and is probably different to anything you’ve tried before. Challenging too, but very rewarding. Just under 10 miles in length. Riverbank Rollick Link RACE FULL – check for waiting list

Saturday 8th February 2020. Gwent League Event: Chepstow Race Course

Sunday 23rd February. River Avon Trail 10k A stunning off road, multi terrain course which will incorporate thrilling trails, open countryside and woodlands. River Avon 10k Link

Sunday 1st March 2020 Gwent League Event: Singleton Park, Swansea

Sunday 15th March San Domenico 20 miler. https://my1.raceresult.com/139085/registration?lang=en