There are a few local opportunities for racing in the next few days. Tomorrow, if you fancy a short, sharp, workout then head to Burnham-on-sea for the 5k there, starting on the esplanade. Then onto the Easter weekend. If you are a fan of off-road shenanigans then you might like to try the Exe to Axe, organised by Sidmouth Running Club. Billed as 20 miles, but closer to 21 and served up with lashings of hills and mud I wouldn't personally recommend it as a 'long run' pre London! On Easter Sunday, Bitton Running Club will be serving up their annual scary movie - the Hanham Horror - 6 miles of hell by all accounts! Then at the opposite end of the spectrum, on Easter Monday, we have the Easter Bunny 10k, organised by Yeovil Town RRC, a fast and flat 10k starting at Yeovilton Air Base.
A real mix of events for runners of all genres!!!
Wednesday 31 March 2010
Yasso 800s
So yesterday we braved the wind, rain, hail and sleet to get in a 'Yasso 800s' session. The idea is simple - to run a set of 800m reps in min:ss equivalent to what you plan to run the marathon in hr:min. Apparently over the years, this has proved to work! I had planned to do this in the gym, with Debs and Em being on the road later, but due to a meeting I had over running quite considerably, I had to can the idea of the gym and engage with the idea of doing this session outdoors. We set it up for 6 x 1/2mile along the Portway with 2:54 rest in between - as the session was more designed for Em - and I just decided to push on as hard as possible for each rep. Unfortunately it wasn't all that hard as I could still feel San Domenico in my legs, but thankfully I managed to put out all 6 in the zone: 2.31 - 2.37, which I was pleased with given how tired my legs were! I think next week - probably Wednesday I will redo this session, but do 8x800m and properly paced at 2:45, with 2:45 recovery.
This evening I have a 9 mile run planned, with 10k at PMP to see how that feels, with my final long run taking place on Good Friday - a 23m excursion from home, down into Bristol and then along the Bristol/Bath cycle path.
This evening I have a 9 mile run planned, with 10k at PMP to see how that feels, with my final long run taking place on Good Friday - a 23m excursion from home, down into Bristol and then along the Bristol/Bath cycle path.
Tuesday 30 March 2010
Westbury Club Awards
Last Monday saw the Westbury Harriers annual Club Awards evening, for prizes in the 2009-10 season. There are prizes over a range of categories, from 'Best Newcomer', 'Most Improved', through individual categories (juniors and seniors) through to the overall male and female athlete of the year. The overall men's winner was Sam Dalgleish who has performed very consistently for the club over the past 12 months, including a great 18.37 at the National 6 stage relay, which got us off to a great start (well 50 something, which at the nationals is a great start!) as well as a very recently ran 32.14 over 10k in Eastleigh!
The overall female prize went to Debbie Marsden - a throughly deserved award (even though I am biased!) - for a series of great performances throughout the year: Avon 10k champion and winner of the Clevedon 10k, winner of the Bridge Inn 5k series (including a PB of 17.40). A time of just over an hour for 10 miles at Bramley and 2nd place in the Tunbridge Wells 1/2 marathon in a PB of 81.53.
The senior men's prize went to Anthony Glover for a series of strong performances, including race wins at the Dundry TACH race, the Hogweed Muggles event, his 78 min half at Stratford and finishing 5th in the Man v. Horse marathon, an event in which Westbury claimed the team prize.
The senior ladies prize went to Emma D'Alton for a series of strong performances, particularly over the half marathon distance, where she set a PB of 1.21.25 at Stroud last October, and also set course records at the Blackmore Vale 1/2 and the Hogweed Hilly 1/2 - the latter breaking the record by over 3 minutes!
The best newcomer awards went to Emma Jones, for a series of fine performances in the Gwent League and to Karl Dunn, for taking to running like a duck to water and running a sub 40 10k and a sub 6 minute mile 5k. The most improved runner awards went to Abigail Johnston (girls), who was prolific in the XCs throughout the winter and to Kane Lee (boys), for a series of great performances in the Bridge Inn 5ks, ducking below 17.30! For the seniors Siana Jones won the most improved female for consistent improvement throughout the year, culminating in a 33rd at the final Gwent League. For the men, "working his way through the ranks" Jullian Bailey-Gard Jnr. Jullian put in a number of sub 18 5ks, as well as breaking 90 minutes for the half this year.
The club also had lots to celebrate from the Gwent League - for the girls, U.11 Ellie Leather was individual champion and the team were also champions. At U.13s Poppy Thompson was individual champion and the team finished 3rd overall. U.15s were the team champions, U.17s Zoe Barber was 3rd overall and the team were champions. In the ladies the team were 2nd overall and the ladies B team won the reserve division. At vet level, the W.35 were 3rd overall, the W.45s were 3rd overall, with Wendy Tippett 3rd lady and Marilyn Palmer was 1st at the V.55 level, with the team finishing 2nd.
The men weren't quite as strong - but the U.17s had 3rd placed team, and Felix McGrath (known to many of us for his antics in the Blaise Blazers) was 3rd individual. The mens team were 6th in the top flight and Rick Wallis was 2nd V.50 overall and Tony Jefferies was top V.60, as the men's V.60 team finished 2nd!
Well done everybody!
The senior men's prize went to Anthony Glover for a series of strong performances, including race wins at the Dundry TACH race, the Hogweed Muggles event, his 78 min half at Stratford and finishing 5th in the Man v. Horse marathon, an event in which Westbury claimed the team prize.
The senior ladies prize went to Emma D'Alton for a series of strong performances, particularly over the half marathon distance, where she set a PB of 1.21.25 at Stroud last October, and also set course records at the Blackmore Vale 1/2 and the Hogweed Hilly 1/2 - the latter breaking the record by over 3 minutes!
The best newcomer awards went to Emma Jones, for a series of fine performances in the Gwent League and to Karl Dunn, for taking to running like a duck to water and running a sub 40 10k and a sub 6 minute mile 5k. The most improved runner awards went to Abigail Johnston (girls), who was prolific in the XCs throughout the winter and to Kane Lee (boys), for a series of great performances in the Bridge Inn 5ks, ducking below 17.30! For the seniors Siana Jones won the most improved female for consistent improvement throughout the year, culminating in a 33rd at the final Gwent League. For the men, "working his way through the ranks" Jullian Bailey-Gard Jnr. Jullian put in a number of sub 18 5ks, as well as breaking 90 minutes for the half this year.
The club also had lots to celebrate from the Gwent League - for the girls, U.11 Ellie Leather was individual champion and the team were also champions. At U.13s Poppy Thompson was individual champion and the team finished 3rd overall. U.15s were the team champions, U.17s Zoe Barber was 3rd overall and the team were champions. In the ladies the team were 2nd overall and the ladies B team won the reserve division. At vet level, the W.35 were 3rd overall, the W.45s were 3rd overall, with Wendy Tippett 3rd lady and Marilyn Palmer was 1st at the V.55 level, with the team finishing 2nd.
The men weren't quite as strong - but the U.17s had 3rd placed team, and Felix McGrath (known to many of us for his antics in the Blaise Blazers) was 3rd individual. The mens team were 6th in the top flight and Rick Wallis was 2nd V.50 overall and Tony Jefferies was top V.60, as the men's V.60 team finished 2nd!
Well done everybody!
Monday 29 March 2010
Sports Massage
So after yesterday's exploits in the San Domenico 20m, today is all about recovery. An easy morning session, consisting of 2 1.5 mile trots on the treadmill with 15 minutes easy on the bike in the middle, followed by some light upper body weights and I was ready for work! I joined the Nuffield gym just after Christmas and it has proved a good way of making sure that I exercise regularly before work.
This afternoon I headed out to Easter Compton to visit Cherie at the West View Clinic. I have used Cherie for well over a year now and I would recommend her to anyone. For me, if you are planning to consistently train hard, then a regular sports massage is a must and Cherie is definitely one of the best! Check out her website and don't forget if you are a member of Westbury you get a discount!
Tonight I will be down with the Westbury crew for an easy run in the light - woo hoo! - leaving from Coombe Dingle at 7pm.
This afternoon I headed out to Easter Compton to visit Cherie at the West View Clinic. I have used Cherie for well over a year now and I would recommend her to anyone. For me, if you are planning to consistently train hard, then a regular sports massage is a must and Cherie is definitely one of the best! Check out her website and don't forget if you are a member of Westbury you get a discount!
Tonight I will be down with the Westbury crew for an easy run in the light - woo hoo! - leaving from Coombe Dingle at 7pm.
Sunday 28 March 2010
Forest of Dean 1/2 marathon
Results in from the Forest of Dean 1/2 marathon and great news for Westbury - as Julian Hatcher successfully defended his title in 1.15.30. The ladies race saw Vicky Plume romp home to victory in 1.22.40 over the Forest trails!
Julian was pushed hard by the unattached Jonathan Pugh, who finished just 6 seconds behind, with James King of Caerleon RC finishing 3rd in 1.19.36. Bristol and West's Kuok's Yuen Teh, running under the BAD Tri team banner finished 5th in 1.19.44, whilst GWR's Tim Britton ran 1.20.27 to finish 7th.
In the ladies race, Vicky Plume was over 4 minutes ahead of second place Marianne Gittoes of Chepstow Harriers (1.26.46), with Katie Beecher of Les Croupiers Running Club 3rd in 1.27.20.
The Harriers had a big turn out in the race with Jullian Bailey-Gard Jnr running 1.29.13; Robyn Golding, returning from illness, ran 1.31.27 (to finish 8th lady). Jullian Snr was next home in 1.34.53, Stephen Woodward ran 1.38.08 and Debbie Cleary 1.39.14. Siana Jones, the recent recipient of the Most Improved Lady, ran 1.42.08. Brian Edgar ran 1.47.08, Judy Knights 1.4944, Richard Wesson 1.53.09 and Graham Bazley 1.53.21. Andrew Gibbons ran 1.55.48, Richard Hughes 1.56.13, Andrew Parsonage 1.58.16, Rob Emony 1.58.53 and Clair Cusack running in under the 2hr mark in 1.59.31.
Robert Hawkins clocked 2.01.47, Andrew Russell 2.03.03, James Bardwell 2.03.43, Elizabeth Smith 2.06.56, Louise Hodgetts 2.07.07, Emma Powell 2.11.07, David Taylor 2.12.40, Eithne Noonan 2.14.17, Gill Anagnostakis 2.18.38, Myriam Camboulives 2.25.26 and Sandra Bailey-Gard in 2.36.48. Awesome running guys and girls!!!
Julian was pushed hard by the unattached Jonathan Pugh, who finished just 6 seconds behind, with James King of Caerleon RC finishing 3rd in 1.19.36. Bristol and West's Kuok's Yuen Teh, running under the BAD Tri team banner finished 5th in 1.19.44, whilst GWR's Tim Britton ran 1.20.27 to finish 7th.
In the ladies race, Vicky Plume was over 4 minutes ahead of second place Marianne Gittoes of Chepstow Harriers (1.26.46), with Katie Beecher of Les Croupiers Running Club 3rd in 1.27.20.
The Harriers had a big turn out in the race with Jullian Bailey-Gard Jnr running 1.29.13; Robyn Golding, returning from illness, ran 1.31.27 (to finish 8th lady). Jullian Snr was next home in 1.34.53, Stephen Woodward ran 1.38.08 and Debbie Cleary 1.39.14. Siana Jones, the recent recipient of the Most Improved Lady, ran 1.42.08. Brian Edgar ran 1.47.08, Judy Knights 1.4944, Richard Wesson 1.53.09 and Graham Bazley 1.53.21. Andrew Gibbons ran 1.55.48, Richard Hughes 1.56.13, Andrew Parsonage 1.58.16, Rob Emony 1.58.53 and Clair Cusack running in under the 2hr mark in 1.59.31.
Robert Hawkins clocked 2.01.47, Andrew Russell 2.03.03, James Bardwell 2.03.43, Elizabeth Smith 2.06.56, Louise Hodgetts 2.07.07, Emma Powell 2.11.07, David Taylor 2.12.40, Eithne Noonan 2.14.17, Gill Anagnostakis 2.18.38, Myriam Camboulives 2.25.26 and Sandra Bailey-Gard in 2.36.48. Awesome running guys and girls!!!
San Domenico 20m
Well today was the big day, the final (of three) 20 mile races in the month of March for me. For the first time I actually felt good as I headed to the start line, having had a cold for the Gloucester 20m and a bout of food poisoning before the Rhayader Round the Lakes. "Team Blonde" made their competitive debut in an event and at one point, there was a wall of Westbury Harriers covering the entirety of the Taff Trail!
The race itself was won by Cardiff's Richie Gardiner who broke the course record to win in a time of 1.52.58. The unattached Stuart Leaney (someone should snatch him up!) was runner up in 1.57.36, with the home club's Stephen Paterson 3rd in 1.58.00. Dave Coales for Team Bath was the top local athlete clocking a time of 2 hours on the dot for 5th place, with Yeovil's Paul Rose 8th in 2.06.18, whilst Peter Royle of Great Western Runners was 10th in 2.09.25.
The ladies race was won by Westbury Harriers Emma D'Alton, who continued her fine recent form to clock a time of 2.16.37 (which I believe going by powerof10 to be a PB!). Gemma Jones of Lliswerry was runner up in 2.18.18 and the unattached Laura Hale was 3rd in 2.23.53.
For Westbury Harriers men, Matt Ellis was the top competitor, finishing 13th in a time 2.11.04, with John Terry close behind, 15th in 2.11.33. Colin Johnson had a cracking run to finish 32nd in 2.17.47 (a new PB), with Tim Synge 58th in 2.26.57 (also a PB!). We also had two other ladies out on the course: Laura Tanna was 183rd in 2.58.28 and Jane Thornton 230th in 3.13.14.
Top competitors for other local clubs: Robert Hicks of TACH finished 18th in 2.12.51 and Dan Phillips of Clevedon 21st in 2.14.22.
Results are available here.
All in all a good race, although I'm not sure whose bright idea it was to change the course so that it now incorporates a stiff climb with approximately 60 steps at 13 miles! The course could also do with a marshall to point the right way after the underpass at around 16 miles, as a few runners went a bit astray at that point!
The race itself was won by Cardiff's Richie Gardiner who broke the course record to win in a time of 1.52.58. The unattached Stuart Leaney (someone should snatch him up!) was runner up in 1.57.36, with the home club's Stephen Paterson 3rd in 1.58.00. Dave Coales for Team Bath was the top local athlete clocking a time of 2 hours on the dot for 5th place, with Yeovil's Paul Rose 8th in 2.06.18, whilst Peter Royle of Great Western Runners was 10th in 2.09.25.
The ladies race was won by Westbury Harriers Emma D'Alton, who continued her fine recent form to clock a time of 2.16.37 (which I believe going by powerof10 to be a PB!). Gemma Jones of Lliswerry was runner up in 2.18.18 and the unattached Laura Hale was 3rd in 2.23.53.
For Westbury Harriers men, Matt Ellis was the top competitor, finishing 13th in a time 2.11.04, with John Terry close behind, 15th in 2.11.33. Colin Johnson had a cracking run to finish 32nd in 2.17.47 (a new PB), with Tim Synge 58th in 2.26.57 (also a PB!). We also had two other ladies out on the course: Laura Tanna was 183rd in 2.58.28 and Jane Thornton 230th in 3.13.14.
Top competitors for other local clubs: Robert Hicks of TACH finished 18th in 2.12.51 and Dan Phillips of Clevedon 21st in 2.14.22.
Results are available here.
All in all a good race, although I'm not sure whose bright idea it was to change the course so that it now incorporates a stiff climb with approximately 60 steps at 13 miles! The course could also do with a marshall to point the right way after the underpass at around 16 miles, as a few runners went a bit astray at that point!
Eastleigh 10k
Another race a little bit further afield saw some local runners produce some super speedy times. The Eastleigh 10k was won in a time of 30.04 by Severn ACs Josh Lilly, who held off Blackburn's Ben Fish in a sprint finish. Two Westbury athletes were in action - with the ever improving John Collier finishing 25th in a time of 32.07, and Sam Dalgleish, fresh from his exploits in last weekend's Midland 12 stage Road Relays, clocking 32.14 to finish 29th.
In the ladies race, Laura Kenney of Royal Sutton Coldfield won the event in 32.46, with Bristol & West's Claire Hallissey 2nd in 33.08.
In the ladies race, Laura Kenney of Royal Sutton Coldfield won the event in 32.46, with Bristol & West's Claire Hallissey 2nd in 33.08.
Saturday 27 March 2010
San Domenico 20m and Forest of Dean 1/2 marathon
The two main races to focus on this weekend are the San Domenico 20m and the Forest of Dean Half Marathon. With the London Marathon only 4 weeks away, the SD20 is a good opportunity for a tune-up prior to the big race. I am a big believer in progressive tempo runs, rather than attempting to run 20 milers flat out - which could conceivably take 2 weeks or more to recover from. So tomorrow's plan will see me starting easy for a few miles and gradually upping the pace, hopefully finishing at around 6.10/mile pace. The winner of the 2008 race, Julian Baker, is listed to start on Sunday and must be one of the favourites - whilst in the ladies race it looks like Gemma Jones, who finished 2nd in the Gloucester 20m and Emma D'Alton who won last week's Rhayader 20m, should be well up there.
The Forest of Dean half marathon is always looked forward to and Westbury's Julian Hatcher may well be looking to defend his title - having run a cracking 1.14 last year on the undulating trails. With Westbury's Robyn Golding also on the start list - it could well be a Westbury winner in both the mens and ladies races! Apparently this year's course has been altered slightly to make it flatter, so there may well be some quicker times out there yet!
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