WESTBURY HARRIERS WEEKLY NEWSLETTER 6/10/24
It’s been another busy week of training and racing for Westbury Harriers – looks like quite a few club members were either racing 13.1m around the streets of Cardiff today or tackling the hills of the Quantocks for the Quantock Hills Trail Half. Well done to all who raced this weekend and do send in any reports for next week as we love to share how everyone gets on.
RACE REPORTS
Congratulations to Sam Harvey for running his first official half marathon at the Cardiff Half today. He ran a brilliant time of 1:29:29, finishing 18th MU20 out of 251 runners in his category.
CLUB NOTICES
ENGLAND SELECTION
Congratulations to Oli Beale who has been selected to run for the V45 England Team for the British and Irish Masters Cross Country International in Belfast in November.
Oli says: “The selection race was a classic cross-country race combining the NSCCL XC league in Crewe, I had to work really hard to secure selection in the 6 person team and managed to place 5th. Despite it being only my 2nd race of the year due to injury, I was coached into competitive shape by Anthony Glover (WH member and Coach). Really proud to be representing the club and country again.”
MEMBER OF THE MONTH
Junior: Aoife Palmer – new member who embraced training and racing. Recently competed at the National Cross Country Championship.
Senior: Alistair Blackwood – running really well at the moment and always a reliable team member. Turning out for the National XC Championships and Midland Road Relays.
RUNTOGETHER REMINDER:
Please ensure your emergency contact details and any medical information your run leader would need to know in an emergency situation is up to date. You can do this in your profile section of the app.
FIRST GWENT LEAGUE NEXT WEEKEND!
Saturday 12th October – Pembrey
What is the Gwent League
https://www.gwent-league.org.uk/index.html
The John H Collins Gwent Cross-Country League is one of the largest cross country leagues in the UK, drawing more than 60 clubs from across the South of Wales and South West England. Fixtures regularly attract more than 1000 runners spread across 10 races, and the 5 matches over the winter feature conditions ranging from sunny grassy parkland to wet and windy moors. Given the adversity shared by all, cross-country running is at once competitive and very friendly, and it’s a common sight to see two runners each giving their all to beat the other, only to shake hands and share congratulations the moment they pass the finish line.
Westbury Harriers has a long history participating in the Gwent League. Races caters for all our age groups U11, U13, U15, U17/U20, Seniors (including U23, V35, V45, V55, V65). We do well by getting good turn outs. We need full teams for all age groups. If you run regularly with the club come and give it a go. Whether you can do 1 fixture or all 5 we want you along.
Why is racing cross country good for you and your running
- It makes you a stronger runner – Running on soft ground requires a higher knee lift. Running up hills has loads of benefits including forcing you to use your arms, improving your technique. Improves your cardiovascular system, reinforces the ligaments around your joints and strengthens your lungs. It improves balance, coordination and core strength.
- It makes you mentally tougher – pace does not matter, it’s all about racing other people and getting yourself to the end and getting your team points.
- Low impact – Although mud is hard work for your muscles, it isn’t hard work for your joints, which will enjoy a break from road running.
- Its cheap – The Gwent league costs adults £5 (payable via RunTogether) and for juniors the entry fee is already included in your WH membership.
- It is for everyone – all ages and abilities take part.
- Camaraderie – There is something about the battle against the course and the conditions and running for the team rather than just yourself that unites people.
- Cake and coffee after running a cross country tastes even better. You will have really deserved it!
- It is actually fun – you go to some great places, you have a real sense of achievement, you get to know your club mates better.
How do I get involved?
Juniors – look out for information from your team managers
Boys Team Manager – Neil Miller manager.boys@westburyharriers.co.uk
Girls’ Team managers – Jayne Pemble & Jason Michael manager.girls@westburyharriers.co.uk
Seniors – information is emailed to you and is on FBSign up on RunTogether:
Ladies https://groups.runtogether.co.uk/WestburyHarriersRunningClub/Runs/Summary/bce02af5-67b1-49b9-8df3-ec83f32fe90a
Men’s https://groups.runtogether.co.uk/WestburyHarriersRunningClub/Runs/Summary/9aed0abc-8246-4997-9b12-39f68042e779
Please make team managers job easier by signing up/letting them know you are participating. We allocate numbers via an online system and do not want to be doing this on the Friday night before the race.
Fixture Dates 2024/2025 – fixture dates are on our website and included in the newsletter
Sat 12th Oct: Pembrey Country Park
Sat 9th Nov: Llandaff Fields, Cardiff
Sat 30th Nov: Blaise Castle (date provisional)
Sat 8th Feb: Margam Park, Port Talbot
Sat 1st March (or Sun 2nd): Venue TBD
OTHER UPCOMING XC
For Masters runners: The BMAF cross country relay championships will be celebrating its 25 years this year on 26th October. The event will once again be held at Long Eaton and sponsored by the Derby Runner.
Start times and age category team relay stages are as follows –
12 noon 13:45
Men 65+ 3 stages Men 35+ 5 stages
Men 75+ 3 stages Men 45+ 5 stages
Women 35+ 3 stages Men 55+ 4 stages
Women 45+ 3 stages
Women 55+ 3 stages
Women 65+ 3 stages
Entries are via SportSoft online entries – team manager entries only.
Please note entries close on Monday 14th October.
Sophie Voller is organising the ladies’ masters teams so if anyone is interested in running, please reply to Sophie’s Facebook post from a few days ago.
DATE FOR THE DIARY – MASTERS RUNNERS
Just a date for your diary for 2025. The age group masters road relay championship is currently scheduled for Saturday 3rd May 2025. This is teams of 3 or 4 running 5km each. We have done well in this event previously. Whilst this is still bank holiday weekend, it is not the 2nd May bank holiday as it has been in the past two previous years since the event moved to Mallory Park. This has often proved difficult for parents as it was the first weekend of half term.
It also looks like this year it is being held in conjunction with the 50km/100km championships, for those that prefer something longer! https://bmaf.org.uk/fixtures/
THIS WEEK’S TRAINING
MONDAY:
Group tempo runs from Coombe Dingle at 6.30pm, with Wellbeing run at 7.15pm
TUESDAY: Track session at Yate 7pm
Seniors book on via RunTogether.
Session details: 3 sets of (3 x 500m with 100m jog between reps), 200m between sets. Aim for 5k pace.
WEDNESDAY: Hill Session
Adults, all abilities. Meet every Wednesday at 12pm at the traffic lights by Saville Road on the Downs. Book on via RunTogether. Coffee in the Downs Café at 1pm for anyone that wants to come along.
THURSDAY 10th: Intervals
Coombe Dingle at 7pm.
Warm up & running drills.
6 x 3 minutes (1 min recoveries) @ 5k pace
Option to complete 5 reps instead. Reduced effort for those racing at Gwent on Saturday.
UPCOMING RACES
A reminder that we have an events calendar on our website where you can keep track of dates for training, events and races. (Thanks, Vicky, for keeping this updated). https://westburyharriers.co.uk/events/events-calendar/
Club Championship info and rules on this link: https://westburyharriers.co.uk/events/club-championship/
Saturday 12th October: Pembrey Park, Gwent League XC https://groups.runtogether.co.uk/WestburyHarriersRunningClub/Runs
Sunday 20th October: Keynsham Dandy – Club Championship #13
Saturday 9th November: Cardiff Cross Challenge, including second Gwent League fixture
Thursday 7th November: Severn Bridge 5 Night Race #1 – Club Championship #14
Sunday 24th November: Brent Knoll Race – Club Championship #15
Saturday 30th November: Blaise Castle, Gwent League XC
Saturday 14th December: The 12kss of Xmas – Club Championship #16
Sunday 15th December – Weston Christmas cracker 10k
Thursday 19th December: Weston Prom Race #4 – Club Championship #17
Saturday 8th or Sunday 9th February: Margam Park (TBC), Gwent League XC
Saturday 1st March: Venue TBC, Gwent League XC
Have a great week everyone. This week’s editor is – Hannah Large
