WESTBURY HARRIERS WEEKLY NEWSLETTER 08/09/24
As the first week of September draws to a close, it feels like summer has well and truly finished for the year. There’s been an awful lot of rain but hopefully you’ve still managed to get out and about running…and maybe your thoughts are already turning to the prospect of another glorious season of muddy Gwent League fixtures! If so, then do remember to take note of the XC dates below. The first fixture at Pembrey is happening on 12th October so little over a month to dig out those spikes.
RACE AND EVENT REPORTS
Mid Cheshire 5km (incorporating Eng vs Wales Masters Match): Fri 30th Aug
by Chris Palmer
Last Friday myself and Vicky Tester travelled north for the evening Mid Cheshire 5km race. As well as representing Westbury Vicky had qualified through her 5km time this year to run for England masters in a representative match against Wales. The race has a justified reputation for fast times and attracts a high quality field from the north west and further afield. It is run around closed country lanes with a slight net downhill aiding the quick times.
With around 1000 runners it was pretty packed at the start but seemed that the majority of runners started in their appropriate place and all went smoothly. The first and last km are downhill so it was off to a quick start, work hard in the middle kms with a slight drag up and then give it everything in the last km. Vicky ran well starting steady and working through the field to finish strongly, and was happy with 19:22 for a seasons best and her quickest 5km for 3 years. I was happy with 18:36 and my first race for a while after an ankle sprain.
1st man was Aron Gebremariam of Birchfield Harriers in 13:58, and 1st women Samantha Harrison of Charnwood AC in 15:18, and from 969 finishers 700 went sub 20 minutes.
There are 2 races each year with one in the Spring and one in the Summer and I’d recommend if you don’t mind the journey and are looking for a PB and different race experience. Saturday morning was slightly more relaxed in atmosphere at Northwich parkrun for an enjoyable warm down run before heading back home.
Note: for speedier masters over 35 it’s worth checking out the England Masters (or Wales / Scotland / Ireland equivalents) for representative opportunities! England Age Group Masters teams – England Athletics
The Ridum 30 –
by George Griffiths
Yesterday I completed my second Ultra Marathon The Ridum 30 by Pegasus Ultra Running a 30 mile/50k route around the Rhymney Valley Ridgeway Walk around Caerphilly with 4,252 feet of elevation.
Trying to learn from past mistakes I took the first 8 miles until checkpoint 1 nice and slow enjoying the incredible atmosphere. Quite a bit of road/footpath for this first bit. After that it was a steady climb up through woodlands and a fast descent back down, the next few miles were a mixture of muddy wet trails but nothing too stressful. Eventually we came to Machen Mountain which again involved climbing and descending where I kind of accidently treated it like a fell race rather than considering I was only almost half way. Checkpoint 2 was around half way and I was happy with how I felt, still plenty of gas in the tank and strength in the legs. Meeting and running with some great people helped throughout. The next 5 miles was a good mix of woodland/boggy fields etc but again nothing too stressful really. Checkpoint 3 was about 20 miles in and I felt a bit sick and legs start to feel it but this seems pretty normal. Nice morale boost at the checkpoint, amazing supportive volunteers who did more than enough for you. The next 5 miles I had some great support with 2 guys where we walked some of the way until we got to an open moors kind of area. 2 other guys caught up with us who were pushing the pace and I stayed with them until the end.
I am very happy with this race because I was able to push myself on and keep running right until the end and feel like I have definitely improved my strength and endurance since my first 50k back in February.
I came joint 42nd out of 300 with a time of 6:29. Celebrating the finish line with some very good experienced ultra runners.
Anyway, time to prepare for the Cross Country season!!!
EMAA Inter area Challenge 2024 (7th September) –
report by Mark Andrews
Two of our amazing Masters ladies competed for the Welsh Masters team in Corby yesterday.
A really well organised event where the Welsh team competed against a Scottish team and teams from the English regions. Over 300 masters athletes took part, many competing in several events to pick up points for their teams.
The standard was high, some really exceptional athletes took part, our ladies were not out of place in this company. Anne Dockery had a very long and busy day, competing in the 400m (1:31), the 800m (3:22), and the 1500m (6:38) before finishing late in the day with a leg in the 4 x 100m relay! Sarah Andrews was extremely nervous as she was competing for the Welsh Team for the first time, but put in two great runs in the 1500m (5:42) and 3000m (12:11), big PBs in both events!
The Welsh team finished in second place which was their best performance ever in this event, Anne winning their Athlete of the day cup! Da iawn ferched!
CLUB NOTICES
Academy Training
There are still a number of junior academy runners who have not renewed for the forthcoming term. This term, all sessions will be at 6pm but we hope to be able to run two sessions again after half term.
We are not able to accept any children who have not enrolled in advance at Monday’s session. Therefore, it is essential that your child’s membership for this term is paid before midday on Saturday (7th September). If their membership application is not made by that time, we will not be able to allow them to join Monday’s session.
Please can you renew if you are planning for your child to run this term! Thank you, Lizzy.
Club members feedback evening – Monday 23rd Sep
On Monday 23rd Sep 6pm-8.30pm in the committee room (upstairs in Coombe Dingle Cricket pavilion, next to the bar) we will be holding our second feedback evening. This is your time to contribute views and ideas into the clubs development plan. We will be asking your thoughts around communication, training and improvement. You can come along and speak to members of the committee, you can jot down your comments down (anonymously) or if you can not attend you can email your feedback.
Member of the Month winners – September 2024
Heidi Andrews – Heidi became a run leader in the last 12 months and regularly helps on Monday and Wednesday hill sessions. She won the V50 age group towpath series and regularly races for the club in all kinds of events. Well done Heidi and thanks for all the time you give to the club.
Thomas Darton – Fastest under 20 leg at the Avon Road Relays in a time of 16.34. Congratulations and well run Thomas.
Darker evenings on the way…
As the evenings draw in and it starts to get dark much earlier, please remember to bring a headtorch/light and/or wear bright/hi vis clothing to training sessions from now on.
Westbury mugs
If you haven’t already received your centenary mug, please collect one from Mark and Sarah Andrews. All club members get one so don’t miss out!
Peter Griffin Trophy
by Tamsin
Peter Griffin was one of our late presidents and held many roles throughout the years on the committee and was an active and accomplished athlete. He believed in participating for your club and valuing everyone’s contribution to the team. In his honour we have the Peter Griffin trophy which is presented at the annual awards evening.
This is open to any junior/master/senior. It is awarded to the person who has turned out for the club the most in following target races:
- The Midland autumn road relays (Sep)
- The Tri Counties Cross Country Championship (Dec)
- The South West Cross Country Championships (Jan)
- The Gwent Leagues (Oct-March)
- The English National Cross Country (Feb)
So with the season kicking off in a few weekends time with the Midland road relays, get your club vest ready and get racing.
Gwent League fixtures 2024-25
Fixtures confirmed for this season are:
- Sat 12th Oct: Pembrey Country Park (entries now open on RunTogether so do sign up. The details still show last year’s race times as they have not yet been confirmed for 2024. We will confirm ASAP. Please sign up the Friday before the race)
- 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
THIS WEEK’S TRAINING
Please remember the change of venue for Mondays run – we are back to Coombe Dingle.
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. Check the FB page for session details.
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 12th: Intervals
Coombe Dingle at 7pm.
Warm up & running drills then:
1 min – 2 min – 3 min – 4 min – 4 min – 3 min – 2 min – 1 min (90 secs recovery after the 4 mins, 1 min recovery after all other interval lengths)
Option to drop 4 mins down to 3 mins. Run 4 mins @ 10k pace/effort, 3 mins @ 5-10k effort, 2 mins @ 5k effort, 1 mins quicker than 5k effort.
UPCOMING RACES
Five new races for the Club Championship Season 2024 – 2025, to take us up to the end of the year have been released! Enjoy.
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/
Thursday 12th September – first Weston Prom of the series – https://westonac.co.uk/races-2/weston-prom-run/
Saturday 14th September: The rearranged English National Cross Country Championships. Weston Park, Staffordshire. Team managers have sent out details via email.
Sunday 15th September – 10,000m under the edge – Wottonlions.org/10k
Saturday 21st September: Midland 6/4 stage Road Relays – Sutton Park. Target team race.
Sunday 29th September: Forest of Dean Autumn Half Marathon, Club Championship #12
Saturday 12th October: Pembrey Park, Gwent League XC
Sunday 20th October: Keynsham Dandy, Club Championship #13
Thursday 7th November: Severn Bridge 5 Night Race #1, Club Championship #14
Saturday 9th November: Cardiff Cross Challenge, including second Gwent League fixture
Sunday 24th November: Brent Knoll Race, Club Championship #15
Saturday 30th November: Blaise Castle, Gwent League XC
Saturday 14th December: The 12ks of Xmas, Club Championship #16
Thursday 19th December: Weston Prom Race #4, Club Championship #17
8th or 9th February: Margam Park (TBC), Gwent League XC
Saturday 1st March: Venue TBC, Gwent League XC
This week’s editor: Hannah Large
