Weekly News – Sunday 23rd July

Sunday 23rd July

Westbury Harriers – Weekly News

Editors Piece

I’m rather disappointed to report (and I’m guilty of this, too) that some of our members have been dressing inappropriately during training sessions.  As we are still in the height of summer can I ask all Christmas running themed t-shirts remain at the bottom of the cupboard,  at least until Autumn. If any Christmas Cracker, Santa Dashes,  Bauble Bimble attire is seen, there will be a fine!

Tuesday Running Session at Yate Track and Thursday Intervals

The Tuesday track session will be advertised on facebook nearer the time.

And for Coombe Dingle on the Thursday, 4 sets of: 4 x 1min (reducing recovery 40 secs, 30secs, 20secs). 2mins between sets.

Will aim to do as an out and back, the reducing recovery makes this tough! Aim is to make it the same distance for each of the 60secs so pacing is key.

*Option to only do 3 in each set 

Saucony Discount

Rick, Yvette and the Saucony Team throughly enjoyed the opportunity to share some of Saucony range of running shoes with the club. Yvette goes on to say that Up and Running are offering a massive 20% discount on Saucony shoes, up until the end of July for club members.

The Age Grader – Sunday 23rd July

The Age Grader is just that little bit different. It’s a 5 mile road run, and it takes place along the pan-flat, quiet, county roads near Oldbury power station. The well organised event by Rogue Runs ensures all runners receive hot drinks and cake at the finish, with some great prizes for the winners.

Now, you may ask what’s so unusual about this event as it sounds very much like your typical road race, popular with local club runners. The clue is in the name as results are not based on ‘first across the line’ finishing times but your age graded result. This means a 67 year old has as much chance as winning as a 27 year old as the finish time is adjusted to take account of age. Basically it levels the playing field, allowing older athletes to compete equally with younger ones.

For example, a 55 year old male runner may run a marathon in just under 3 hours. The best, world class time by a masters athlete of the same age is 2:23. By roughly dividing the two you achieve an age graded percentage of 80% and age adjusted time of 2:33. In contrast a 27 year old may run a faster time but when comparing his age adjusted time of 2:45 it’s actually 12 minutes slower.

In percentage terms anybody scoring between 90-100% can be compared with a world class athlete, those at around 80% are in the national class and 70% at a regional level.

For the race itself the club had a big turnout, with 25 Westbury Harriers’ competing, many of whom where also after championship points as the event was part of Westbury’s club championship series. In keeping with the age grader theme, results and times are all based on age graded (AG) performance. 

Steve Wood V50 (Clevedon AC) was first male with an AG time of 24:25 and a percentage score of 86%, and he was looking very strong throughout.

Not far behind was Westbury’s very own Anne Dockery V70 in an AG time of 25:46  as first placed woman. A phenomenal performance with a score of 92% placing her solidly in the class of a world athlete. This is no surprise to those that know her as she regularly represents England and Great Britain as a masters athlete in athletics, triathlons and duathlons.  

An age graded score is a great way of assessing your performance as you become older, and comparing it with running friends not in the same age category. The Race Director for Rogue Runs reiterated this during the prize giving ceremony and encouraged race organisers to supplement results with age graded information.

Other results:11th Stephen Clayson 26:12, 13th Alec Sampson 26:27, 24th Ben Wood, 28:03, 31st David Vincent 29:10, 32nd Ian Gawinowski 28:47, 38th Maggie Salter 29:57, 44th Dom Hurford 30:37, 48th Judy Knights 30:55, 49th Jeff Tozer 30:57, 56th Trevor Fitsall 31:53, 57th Richard Hughes 31:56, 59th Tamsin Chick 32:05, 61st Geraint Torrington 32:13, 64th Sandra Sforza 32:19, 68th Alastair Blackwood 32:46, 69th Steph Cummins 32:51, 70th Kate Hoffen 32:52, 71st Anneke Bull 33:30, 78th Yvette Casallas 35:16, 79th Emma-Jane Orchard 35:17, 80th Heidi Andrew 35:22, 86th Lorna Miller 38:25, 88th Heather Griffin 41:49

If you are interested in your own percentage score why not add your own recent times into he Good Run Age_Grader Calculator, link provided below. https://tinyurl.com/msjb2xvu

Club Championship:  Rose Inn 4 Miler

The next race in the series is the Rose Inn 4 miler a try on Tuesday 8th August. Plenty of time to get your online entry in for that, just go to the Fabian4 website for details. 

Strava Segment of the Week

Well done to Svetlana Jones on her Feel Good Friday run around Tyntesfield. Svetlana achieved a Strava segment PR on ‘Home Farm Grind’ in a time of 4:16

Diary Dates

Saturday 29th July Magor 10k Road Race  massive PB potential on a mega flat route

Wednesday 2nd August Bitton 5k Race 4

Tuesday 8th August Race 4 Rose Inn Series, Chepstow Harriers and Club Championship Race

Saturday 12th August WH River Cruise

Saturday 12th August Masters Track and Field Event at Yate Track

Wednesday 16th August Crook Peak Fell Race – Club Championship Race

Saturday 17th August Chepstow Racecourse 5k, 10k, and Half

Friday 18th August GWR towpath race 4

Saturday 19th August Race the Train, trail event and you chase the choo choo

Sunday 20th August Bath Two Tunnels Railway Races from 5k to Ultra

Monday 21st August Club Charity Hash and Cake Sale

Sunday 27th August Severn Bridge Half Marathon and 10k

Sunday 3rd September Bridgwater Half Marathon and 10k

Saturday 16th September Relish Running Cheddar Road Race

Sunday 17th September Copenhagen Half Marathon (part of the Super Half Series)

Sunday 17th September Oldbury 10 miler Thornbury Running Club

Saturday 23rd September Uphill to Wells Relay

Saturday 23rd September –Midland 6 and 4 stage Road Relays – Sutton Park

Sunday 24th September Forest of Dean Autumn Half Marathon

Friday 29th September – Sunday 1st October. Trail running weekend, Peak District.

Saturday 30 September – Sunday 1st October World Athletics Road Running Champs Riga 1 mile, 5km and half marathon

Sunday 1st October Cardiff Half Marathon (part of the Super Half Series)

Sunday 8th October ‘Black Nore’ 10k Portishead 

Saturday 14th October Pembrey Park Gwent Cross Country

Saturday 11th November Cardiff Cross and Gwent Cross Country

Sunday 19th November British Masters Road Relays, Mallory Park

Saturday 2nd December Blaise Castle Gwent Cross Country.

Editor this Week

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