Weekly News – Saturday 23rd July

Saturday 23rd July

Westbury Harriers – Weekly News

Editors Piece

Once again on the news we hear Covid-19 cases are increasing and about five weeks ago I was one of those poor souls to suffer the virus. I’ve never felt so ill, and for a full week I suffered tiredness, headaches and my throat felt like I’ll was chewing broken glass!

I’ve recovered from Covid-19 but getting back into running has been a bit of a struggle and even gentle runs have been a challenge. I’ve had to defer a couple of races I’d entered during my recovery but found race organisers have been very understanding so I’ve not lost any entry fees (thank you Chepstow Harriers and Relish Running).

Yesterday evening was my first post-covid race and I didn’t really know what to expect. I was running the 3rd event in Great Western Runners towpath series and was pleasantly surprised to get around the course only a couple of minutes slower than usual. Recovery can take a very long time, so take it easy and don’t expect to run at your normal pace. Your typical levels of fitness may take several weeks, or even longer to return to normal.

Thursday Intervals 

Next Thursday we shall be undertaking a 20m multi-stage fitness test, otherwise known as a Beep or Bleep Test used to estimate an athlete’s aerobic capacity (VO2 max). The test requires each individual to run 20 meters back and forth across a marked track keeping time with beeps. Every minute or so, the next level commences and the time between beeps gets shorter so you need to run faster. The test is used by sporting organisations around the world along with schools, the military, and others interested in gauging cardiovascular endurance, an important component of overall physical fitness.

The first link provides detailed instructions in how to perform a Beep Test.https://www.topendsports.com/testing/tests/20mshuttle.htm

The second link provides the Beeb Test calculations with a table of the number of shuttles required to run for each level of the test.https://www.topendsports.com/testing/beep-table.htm

Avon Road Relay Championship, Sunday 28th August

The Avon County 5K Road Race Championships in conjunction with the Cleeve 5K relays return on Sunday 28th August 2022 from 11am at Cleeve Cricket Club, Cleeve, BS49 4PP.

This is a great event and one in which we’ve had lots of success. Great venue, great racing and brilliant atmosphere. It’s one of the club’s target events so entries will be paid by the club. It’s a family friendly venue with a small park and the cricket pavilion will be open for refreshments so very much the more the merrier!

Although we aim to have strong teams (Team Managers will be sending further info) the races are for everyone in the club – we can find you a team! Full details will be sent out but get working on that 5K speed !

  • Distance – 5 km per leg:
  • Ladies : Senior Women, U20 Women, FV35, FV45, FV55 – 3 legs.
  • Men : Senior Men , MV40 – 4 legs
  • U20 Men, MV50, MV60 – 3 legs
Club Kit 

Westbury Harriers now has crop tops for sale in sizes 4, 6, 8 and 10 so also suitable for juniors at £20 each. If anyone wants a size we don’t have then let Tamsin know and we can add to our next order.

Men’s medium vest are now back in stock. Again, if you have put in a request then let Tamsin know. 

Provisional Club Championship Results

See below for the latest club championship provisional standings after the Thornbury 10k. Judy Knights has quite a lead on second placed Kay Ridgwell but for the men only a handful of points separate 1st placed Ben Woods from Alastair Blackwood in second.

The next club championship event is the Bitton 5k (the last in the Bitton Road Runners summer series) on Wednesday 3rd August. Each race starts at 7:30pm from Bitton Station and it’s only £6 to enter. https://www.bittonroadrunners.co.uk/events/5k.aspx

England v Wales Masters International 

A few week’s ago we had the England v Wales Masters International held in Tenby, Wales. Lucy Richens who regularly competes for Westbury Harriers was representing England in the ‘hilly’ half marathon from Pembroke to Tenby. Lucy was 7th lady and 3rd counter for England and was chuffed to bits and in need of cake at the end!


Commonwealth Games, Birmingham 28th July -8th August

Only a few day’s to go until the Commonwealth Games that start on the 28th July with the opening ceremony. On Saturday we have the Marathon and on Tuesday the Athletics and Para Athletics commence. The full competition schedule is in the link below: https://www.birmingham2022.com/schedule/day-by-day

Strava Segment of the Week

Well done to Ben Wood who was hill repping in the Wye Valley today. Ben did 5 x 200m climbs and achieved a second fastest time in Strava segment ‘Not that Pen j Fan climb in a time of 11:57

Diary Dates

Sunday 24th July The Age Grader, Oldbury. Overall positions (and prizes) will be based on age-adjusted times and not actual time .This event is also suitable for anyone looking to gain a PB on the flat 5 mile course.

This event will we feel will attract seasoned racers and so we are not providing a medal but instead: hot drinks and cakes, a beer, a banana and a sports drink for all. https://www.sites.google.com/site/roguerunsevents/home/our-events/age-grader

Saturday 30th July Magor 10K, fast, flat and furious.

Wednesday 3rd August Bitton Road Race (Club Championship) 

Friday 12th August Beer and Banger 10k. Sausage in a bun and a pint for every finisher.

Friday 19th August Race 4 (5K) Towpath Series

Saturday 20th August National Athletics League (NAL), Yate

Sunday 21st August Avon Track and Field League, Yate

Sunday 21st August Two Tunnels , Relish Running Races

Monday 22nd August Westbury Harriers Charity Run

Sunday 28th August Avon Road Relays Cleeve

Sunday 28th August Severn Bridge 10k and Half Marathon

September (date changed from June) TACH Rowberrow Romp. TACH’s outstanding new Summer Race.  A challenging 10k-ish route of Mendip mud, strenuous climbs, fab views and a thunderous descent.

Sunday 4th September, Bridgwater Half Marathon

Sunday 11th September Wells Festival of Running. http://www.wellscityharriers.co.uk/wells

Sunday 11th September Avon Track and Field League, Yate

Sunday 11th September Beat the Bore (Club Championship )

Saturday 17th September, Relish Running Cheddar Gorge Downhill 10K. https://tinyurl.com/2p9yrsvk

Sunday 18th September Chippenham Half Marathon

Saturday 24th September, Uphill to Wells Relay. An off-road relay race starting at Uphill beach and finishing at Wells Cathedral. The route is 90% off-road and follows the West Mendip Way along footpaths and bridleways. The race is a ‘hand-over’ relay, run without marshals, water stations or other assistance. Teams are responsible for their own safety and for researching the route although their progress will be monitored at check-points at the end of every leg. https://www.uphilltowells.com/default.aspx

Sunday 25th September Great Bristol Run 10k and Half. https://www.greatrun.org/events/great-bristol-run/

Sunday 16th October Bath Half Marathon, POSTPONED!

Sunday 16th October Mendip Muddle (Club Championship) 

Sunday 27th November Chepstow Racecourse Half Marathon (Club Championship) 

Saturday 12th November Gwent League Cross Country Blaise Castle

Sunday 13th November Sodbury Slog (10 miler trail event)

Editor this Week

Ian Gawinowski is Westbury Harriers Communications Officer and can be contacted via communication@westburyharriers.co.uk