You should have all seen the reminder and instructions last week about membership renewals. We are using a new system called Member Mojo and from what I’ve heard so far is seems to be working well. Once renewed and paid you’ll have access to all the services on the club website, including Club Championships. Just note it may take a couple of days before you have access to everything on the club website.
Membership renewals were due at the bringing go this year, so if you’ve not yet renewed, then please do so. If you do have any difficulties please let our membership secretary – Alison (firstname.lastname@example.org), or club secretary – Mike H (email@example.com) know.
Link to membership instructions below: http://westburyharriers.co.uk/news/
The next club supper is on Monday 17th February. Back by popular demand is the meat or vegetarian chilli option with rice. There will be improved plates! Seating is first come – first sat! We are interested to hear of any views (good or bad) as the Club Supper in March will be our 6th one! There will not be a supper in April. Do you want to continue during the summer? If intending to attend please respond to Lou’s Facebook posted dated 23rd January. £6 payment to be made in advance.
Advance notice for you diaries. Our club AGM will be held on Monday 20th April, after training in Coombe Dingle, meeting room above the changing rooms. Buffet will be available and the bar should be open. Please do attend because it is your opportunity to hear and contribute to how the club functions.
Thursday Interval Session
We will be running the Bell Barn Road loop next Thursday. 4 or 5 one kilometre loops, jog back to start and a 60 second recovery. The grass option is 3×5 min, 6x 30 second sessions. 2 minutes recovery between longer reps, 30 seconds between short reps. P.S. From now on Thursday sessions are to be referred to as ‘intervals’, not ‘efforts’. We don’t want to put people off by terminology. The sessions are for everybody and you can do as many rep’s as you feel comfortable with.
Marathon Training. For those prepping for marathons, or just fancy a long run the club are organising a Bristol to Bath training session. We plan to meet at 9.45 a.m in order to be running by 10 a.m. After navigating through the city centre, we will join the Bristol to Bath cycle path for a calm and fairly flat run into the historic Georgian city of Bath.
As in previous years, you also have the option of a slightly shorter route, by meeting at Whitehall, Fishponds or Bitton. There will be a variety of runners at different paces, so you will always have company to run with! We plan to go to the Lamb and Lion after the run. It is on Lower Borough Walls in the centre of Bath. They also serve food. Kit required includes appropriate running clothing for the weather, change of clothing for the end, gels and fluids as required. There will, I hope, be a car to take small bags with warm clothing for when you finish. The car will park in the Avon Street car park which is at the end of the cycle path. You will need money for drink and the train home!
MEETING DATE/TIME: Saturday 15th February. 9.45 a.m. to start promptly at 10 a.m. MEETING PLACE: The Bear Pit, St James Barton roundabout, Bristol. DISTANCE: Around 17 miles
ALTERNATIVE OPTIONS Whitehall track – on the cycle path behind the track. Distance: 13 miles. Meeting time: approx 10.35 a.m. Fishponds (behind Morrison’s supermarket). Distance: 11 miles. Meeting time: approx 10.55 a.m. (faster runners) – 11.10 a.m. Bitton Railway Station. Distance: 7 miles. Meeting time: approx 11.30 a.m. (faster runners) – 11.45 a.m.
Cotswold Way Relay on Saturday 4th July. This is a great race along the scenic Cotswold Way. It is divided into 10 stages varying in distance from 7 to 12 miles approx. Please let Eithne know if you are interested in taking part this year, either on Facebook or email firstname.lastname@example.org. Registration opens shortly and we are entering two teams – mixed team and vets. They will inform us in March if both teams are accepted.
This year they have requested at least one volunteer to assist as a marshal or other role for each team entered. Therefore, I would be great if at least two Westbury members who are unable to run, could volunteer on the day. Thanks. For more information: https://cotswoldwayrelay.co.uk
Gwent League Saturday 8th February Chepstow Race Course. Just another reminder that we have the Gwent League in a couple of weeks. If running please let your respective team manager know.
Club Championship Events
The season will soon end so have you recorded you results on the club website? If not why, not? Update now!
Well done to the three Westbury runners (unless you ran and didn’t state a club) at the Warmley Forrest 5/10K. An extremely muddy course and hard going. Just right for Gwent preparation in two weeks. Henry, 4th overall 5K and 1st U20. Ken, 17th overall 10K and Richard, 2nd overall 10K and 1st V50
Fantastic running by both Alastair and Tim at Saturday’s Pomphrey Hill Parkrun. Photographed below: Alastair and Tim stretch off, Tim in action (pictured on the left),
Training Tip of the Week
Rate of Perceived Exertion (RPE), what is it and how to use it? Many of you will use metrics to determine effort, such as heart rate and/ or pace, but you can also use RPE. RPE for a work-out can help account for external environmental factors such as temperature, stress, terrain.
Many running applications now allow you to record this, eg via smiley face icons, Sunnto, or on a scale from 1 to 10, Strava. The effort zones can be broken down as follows:
- Easy 1-3. Can talk normally, breathing natural, feels very comfortable.
- Moderate 4-6. Can talk in spurts, breathing more laboured but within comfort zone
- Hard 7-9. Can barely talk, heavy breathing, outside comfort zone.
- Max 10. At you limit or past it, gasping for breath, couldn’t talk.
Extract taken from Runner’s World magazine, February 2020.
Friday 31st January. Run Fest: The Series 18:45-22:00, Shirehampton Public Hall.
Thursday 6th February. Rougeruns Night Race. Chepstow race course.
Sunday 16th February. Cardiff 20/20. A 10 miler or 20 miler race. Good for marathon preparation.
Monday 17th February. Club Supper night after training. Vegetarian and meat chilli options.
Saturday 22nd February. English National Cross Country Championships, Nottingham (juniors/seniors).
Saturday 21st March. Midland 6/12 Stage Road Relays, Sutton Park.
Saturday 4th April. National 6/12 Stage, Sutton Park.
Monday 20th April. AGM, Coombe Dingle after training.
Saturday 16th May. Masters Road Relays, Sutton Park (Over 35’s).
Saturday 4th July. Cotswold Way Relay.
Club Championship Events
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.