Sunday 26th February
Westbury Harriers – Weekly News
Did anybody watch the Nationals, live-streamed on YouTube yesterday? I caught some of the senior women’s race in the afternoon and it’s very possible I caught the back of Tamsin’s head, not once but twice! Great running Tamsin but perhaps next time you could join the lead group of 5 women so we get to see your face!
Mike Mewse was at the Nationals held at Bolesworth Castle and will send me a full report to be included in next week’s newsletter.
Tuesday Running Session at Yate Track and Thursday Intervals
The running session at Yate Track will be advertised on facebook nearer the time.
For Thursday’s intervals at Coombe Dingle we’re on the field for 5 sets of 90 seconds, 60 seconds, and 30 seconds with 1 minute recovery throughout. For those planning to run the Gwent league or other races there’s the option to drop down to 4 sets.
Marathon Training Updates London by Jonny Riley
I’m pleased to say I’m receiving some running related stories from our members to include in the newsletter. This week we learn how Jonny Riley’s training is progressing ahead of the London Marathon. This is particularly apt as he was one of the lucky winners of a London Marathon place from the club draw we held a few months ago. And in his own words….
I learnt I had a surprise place for the London Marathon in mid December, thanks to the Westbury Harriers club ballot, and whilst I have run nine half marathons I have never attempted a road marathon before, and never tried to follow a structured training programme so this is all new for me. I am motivated to do my best because the “good for age” target times for London are very fast, so I don’t think I will get a place again soon.
Last year I was running about 20 miles a week, mostly off-road at an easy pace, plus Monday night with group 3, so I quickly pushed this up to 30 miles, now 40 miles a week. I am running four days a week, doing cross training two days, and one rest day. I want to fit in some gym sessions to build leg strength but it is difficult to find the motivation for this by myself, so I am going to spin classes which are more fun. The plan I am following has a mixture of easy runs, steady runs at a pace similar to my last half marathon in September, and more interesting sessions where I have to run different paces of intervals or progression runs. I enjoy planning my routes each day but it is a challenge to find varied, pleasant, flat routes in Bristol with little traffic.
The interesting thing is I am already seeing improvements: I am running in group 2 on Mondays now and I got a PB at Parkrun last week. I’m looking forward to testing my legs at the Newport Half Marathon in early March and I am pleased to be half-way through the training block: seven weeks down, with seven weeks to go, then I can taper for three weeks and enjoy the race. I am pretty tired, it seems relentless!
Marathon Training Updates Leeds by Neil Metcalfe
The following training update is a weekly snapshot from Neil’s training plan as his focus is the inaugural Leeds Marathon in mid-May. He writes.
- Tuesday track session. Chose the 1km laps. 6 times with 200m recovery between laps.
- Friday 5km gentle jog along canal path.
- Saturday. Woodland parkrun.
- Sunday. I slivered my way around the glorious Yorkshire Wolds whilst completing the Snake Lane 10 miler. A picturesque route – almost pancake flat save for two gentle slopes towards the finish. The route is all on closed roads and offers glorious views of the Yorkshire Wolds. The race is very well supported with a packed finish in the town centre of Pocklington. A reasonably comfortable run race. Coming in at 1:32:54 a slight improvement on last year.
Well done to Dominic Hurford (pictured below) who competed in the Wokingham Half today with an almost 3 minute PB in a time of 1:29:51. Dom is a regular at Yate Track so was it Nicola’s sessions that helped or was it because he was wearing the club vest for the first time? Probably a bit of both!
This morning we had the Ironwood Challenge, a very tough trail race around the muddy lanes and footpaths of Long Ashton. It is on Sophie’s home turf so an extra special win for her, crossing the line as first woman. Pictured below a small band of Westbury runners including Sophie Voller in number 37.
Club Championship – Severn Bridge Twilight Race
Judy has provided me with the latest club standings, updated to reflect the Gwent League cross country from last week. Don’t forget there’s only one event left in the series which is the Seven Bridge Twilight Race on Friday 31st March.
Club Membership Renewals
As we move towards the Spring, so we reach the end of the athletics year!
This means that now is the time to renew your membership of Westbury Harriers. Please ensure that your membership is renewed by no later than 31st March 2023. Adults are £45, juniors £35.
In order to renew your membership, simply visit the Westbury Harriers’ website by clicking the link below. https://westburyharriers.co.uk/membership/how-to-join/
Gwent Cross Country Saturday 4th March
It’s the last Gwent Cross Country League race of the season – Saturday 4th March at Pontypool Park NP4 8AT. Entries are now open (on RunTogether) so hope you will sign up. It’s a great chance to improve individual and team positions.
It’s a really good venue with a “stadium finish”. The U20s Men’s race is at 2.30 p.m. and the Senior Men’s race is at 3.00 p.m.
You must wear your Westbury club vest and PLEASE REMEMBER TO BRING YOUR OWN NUMBER. Spikes or trail shoes are advised.
We need a good turnout and hope you will join us. At Blaise Castle we had 37 Senior Men runners and the atmosphere was brilliant. It would be great to recreate that team atmosphere for an away fixture. Everyone scores and every Westbury runner prevents a place going to another team. So please come and enjoy the day.
Please sign up and pay on RunTogether by 5pm on Friday 3rd March as we need time to ensure everyone is registered on the Gwent system and has an allocated number.
Please let Mike know your travel arrangements – whether you are making your own way, driving and have spare spaces etc.
We will ensure everyone who needs it has a lift share but please give us time to contact people.
Strava Segment of the Week
Well done to George Pickering on a recovery run around Horfield Common. On route he achieved a second fastest Strava segment time on Jane’s Jaunt in 43 seconds.
Sunday 2nd April FoD Trail Half Marathon
Sunday 23rd April Offa’s Orror 10k and 10k trail run, Chepstow Harriers
Saturday 4th March Pont-y-pŵl Park Gwent League
Sunday 12th March Lisbon Half Marathon, part of the Super Half Series
Thursday 16th March Weston Prom
Saturday 18th March 20 and 1/2 Fission. Road event, good tester for an upcoming marathon
Sunday 26th March Club AGM via Zoom
Friday 31st March Severn Bridge Twilight 5 (and Club Championship event)
Sunday 2nd April Forest of Dean Spring Half Marathon
Friday 7th April Bristol Track Club 5 km
Sunday 16th April Frenchay 10k, it’s hilly!
Sunday 23rd April Offa’s Orror trail race including both the 20k and 10k options
Thursday 27th April Weston Prom
Saturday 29th April Butcombe Trail Ultramarathon 50 or 56 miler
Tuesday 9th May Race 1 Rose Inn Series, Chepstow Harriers
Sunday 14th May AJ Bell Great Bristol Run 10k and HM
Thursday 25th May Weston Prom
Saturday 10th June Man V Horse
Tuesday 13th June Race 2 Rose Inn Series, Chepstow Harriers
Thursday 29th June 19:30 Thornbury 10k Road Race, Thornbury Running Club
Thursday 6th July Tintern Trot Trail Race, Chepstow Harriers
Saturday 8th to Sunday 9th July Brecon Fans Race Weekend. Horseshoe 10 miler and Pen y Fan
Tuesday 11th July Race 3 Rose Inn Series, Chepstow Harriers
Saturday 29th July Magor 10k Road Race massive PB potential on a mega flat route
Tuesday 8th August Race 4 Rose Inn Series, Chepstow Harriers
Saturday 19th August Race the Train, trail event and you chase the choo choo
Sunday 27th August Severn Bridge Half Marathon and 10k
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 17th September Copenhagen Half Marathon (part of the Super Half Series)
Sunday 17th September Oldbury 10 miler Thornbury Running Club
Sunday 24th September Forest of Dean Autumn Half Marathon
Sunday 1st October Cardiff Half Marathon (part of the Super Half Series)
Editor this Week
Ian Gawinowski is Westbury Harriers Communications Officer and can be contacted via firstname.lastname@example.org