Week 10 winter training. The wednesday windup

This week we focus on speed. The session can take place anywhere - you don’t need a track. Park, quiet road , trail - take your pick.
From the Swedish word meaning “speed play” fartlek sessions introduce us to the importance of interval training. Remember the interval or break is as important as the speed. You are teaching your body to do what it does naturally.
So for this weeks Wednesday Wind Up :

 10-minute warmup at an easy pace

1 minute on (fast pace), 2 minutes off (easy), 2 minutes on, 1 minute off

Repeat the fartlek set 3 to 4 times

10-minute cool down at an easy pace

Enjoy - take selfie and let us know how you get on.

A STRETCH TOO FAR ?

With the temperatures dropping it’s becoming more and more important to warm up properly before a run and cool down afterward.

Ten minutes spent warming up carefully can reduce the risk of injury significantly. There is a confusing bag of science out there about the pros and cons of warming up or not - but the consensus falls massively on the side of consistent and careful stretching to keep you running injury-free.

Here are a few stretches and some more here - they may look familiar if you attend our speed sessions. Thanks to Phil for the insight.

WINTER TRAINING CONTINUES - DESPITE LOCKDOWN!

As we enter week one of lockdown it is even more important than ever that we continue with our rolling training programme.

So this Wednesday is week 9 and we hit the road.

Your challenge for this week’s Wednesday Windup is to find a 5k course somewhere close by and run it twice at a pace that gives you some sort of stretch - do not go flat out, don’t jog - but give yourself a challenge. When you are done - take a selfie and tell us all how you got on.

Here is a nice off-road 5k on the Lug Flats or try this road 5k around Tupsley courtesy of Phil Butler.

We are also offering a prize as an incentive to get a few miles under your belt whilst things are quiet. Adding some strength by steadily increasing your mileage is a great foundation for winter Training.

So - sign up for Wye Valley Runners Strava group here and at the end of each month, we will give a small voucher to the club member with the most miles logged

If you have any other ideas about how we help each other get through lockdown and come out the other end even leaner and quicker please let us know.

Look after each other and get yourself ready for the Wednesday Windup

club training susPended

With lockdown approaching we need to suspend our winter training programme until December.
This includes the session planned for Wed 4th Nov. Whilst this session could have technically continued we don’t feel it’s in the spirit of the guidance.
All being well we will resume the programme in December.
We will do our best to publish the planned programme in any case to enable everyone to have a go on their own. For now keep well, keep running, keep in touch and see you all in a few weeks.

Week 8 Autumn Training. Wed 28 Oct

This week we meet at 615 on Castle Green for a warm up followed by a hill rep session.

Led by Jerry Jehan the increasingly popular hill sessions are an important part of the programme.

Everyone welcome - ability and pace doesn’t matter.

As usual please ensure you are a signed up member , check in on the app or FB and new members or potential members please message us with your mobile number

Look forward to seeing everyone then

Week 7 Autumn training. 21 Oct

We go back to the track this coming week as our training programme rolls on. A speed session for all abilities. Your coach this week is Peter Nugent. As usual Covid secure -so members only and you need to check in on the club app. New or prospective members welcome but we need to know you are attending in advance please.
615 for a 630 prompt start.
We look forward to seeing you all Wednesday evening.

AutUmn Training week 6 -Wed 14 Oct

This week we take a break from the track and hit the road. Led by Marc Kendrick this week’s route takes us around street lit paths into Hampton Dene. Starting and finishing at Halo Leisure Centre at 615, the 6.25 mile route is for everyone. No one gets left behind, faster runners loop back and social distancing will apply. As the nights are turning in it’s time to show off your hi viz gear and that head torch you’ve bought but never actually used. Map of route here Members only who should register on the club app or Facebook. New members welcome but please contact us via a DM or email at wyevalleyracing@gmail.com
We look forward to seeing everyone on Wednesday.

Week 5 Autumn TrainiNg. Wed 7 Oct

This week we start the 4 weekly training cycle again with a speed session on the track kicking off at 6.30 pm. Led by Peter Nugent the session is for all abilities. Covid secure so members only and you must book in. Ideally on club app or let us know via FB. If you book in and can’t make that’s fine - but please let us know for test and trace purposes. See you all then. Thanks

Autumn Training Programme - week 4. Wednesday 30th Sept

Join us this week when we take to the hills. Led by Dan Lewis , we meet at the track at the leisure centre at 6.15 and then head for Roman Rd for a 30 minute hill session. All abilities welcome. As usual we are COVID secure so you must book in - preferably on the club app or let us know on Facebook. Members only - new and prospective members please email us on wyevalleyracing@gmail.com.

We look forward to seeing you all then.

Autumn Training Programme - Wed 23rd Sept

This week we go back to the track at Halo on Holmer Rd for a speed session led for us by Phil Butler. COVID secure so you must book in on the club app (or Facebook if you must) . The sessions are open to all members of any ability - you do not have to be fast - come along and give it a go. 6.15 for a 6.30 prompt start.

Club Kit online store open for business

Online Shop

We are delighted to announce that our new Online Club Shop is now open for business!

Wye Valley Runners in partnership with leading local sportswear company Silver Fx is now able to supply a range of Wye Valley branded kit.  The kit features our new club logo, and club members can choose from a wide range of fantastic run wear and accessories - all with the Wye Valley brand and colours. Look no further for all your Christmas shopping needs. The shop even features a Wye Valley face mask to ensure you stay safe whilst flying the flag. Just follow the link and off you go. Thanks to Martin Flowers for setting this up.

AutUmn TrainiNg final brIefing

We start our four weekly rolling programme of speed, road, speed, tempo this week.

Join us at 6.15 for warm up. Then a 630 p.m prompt start this coming Wednesday , 9th Sept at Halo Leisure Centre Track on Holmer Rd. The speed session is for all abilities and this week is led by Phil Butler.

We are operating as a COVID secure session. We need to know who is with us for track and trace requirements.

So, Wye Valley Runners members only or new members who give us their contact details in advance.

Members should book in on the club App or via Facebook and potential new members just need to drop us a line at wyevalleyracing@gmail.com.

Second claim club members also welcome as we hold your details.

Details of future sessions will be published a few days in advance every week.

Looking forward to seeing you all there. Bring something to keep you warm before and after session if weather looks dodgy.

AUTUMN AND WINTER TRAINING

As the nights begin to draw in our thoughts turn to a new Club training programme to keep us all fit and ready for racing once restrictions are lifted.

With COVID 19 safety still uppermost in our minds the programme will look something like this:

SPEED, CLUB, SPEED, TEMPO - REPEAT

Starting Wednesday 9th September, we will be running speed sessions for all abilities from the Leisure Centre Track. The speed sessions will normally operate in weeks one and three. Week two will be a club run with week four being dedicated to sessions such as hill reps, tempo running, or mile reps. The rota, names of leads, and plans will be on our website and shared on the member’s Facebook page.

From October onwards, these four weekly cycles will continue until the end of March.

All the sessions will need members to book in. We prefer this on the Club App, but Facebook is also acceptable.  This is a requirement under our COVID 19 licence and risk assessment.  We will use your club membership details for any Track and Trace details if ever needed.

From April onwards, Wednesday evenings will take on a different feel, with lots of alternative trail and off-road runs and hopefully summer cross country to take us through the sunny season.

We are waiting to hear if this season’s winter cross country will take place - but whatever happens, Wye Valley Runners will be out there as soon as possible, working hard to regain the County Cross Country Crown.  

Look out for more club news coming soon.

Dinedor alternative Club run. 26 August

Join us for a relaxed 6.5 mile run starting from Castle Green. Taking us over the Canary Bridge the route then curls up Dinedor with a 470ft climb. Then an exhilarating downhill and flat final 3 miles back to the Green. Start 615 prompt. Trainers or trail shoes are fine.

Virtual Cotswold Way Relay - full results

Between us, we climbed over 132,000 ft, ran for over 170 hours covering over 1400 miles - or thereabouts.

We are very grateful to our pals at Croft Ambrey and Hereford Triathlon Club for taking on the challenge so enthusiastically. We hope you enjoyed the ride and look forward to seeing you all again on a road, mountain or even a Croft Castle never-ending hillside very soon

Thanks to James at HTC for collating results

Results here

Virtual Cotswold RElay: club report.

WYE VALLEY RUNNERS VIRTUAL COTSWOLD RELAY 

REPORT AND VIRTUAL PRIZE LIST

Thanks to everyone who participated in our first virtual event!

It all started with an idea from Cath Watkins and I volunteered to get things going…

Firstly we had some injuries along the way and we know they were all really disappointed that they had to pull out ..Martin, Simon, Adam and Mark ,hope you all recover your fitness and are back running again soon.

But we had some very keen athletes who bravely ran extra distances to fill the gaps, Steven, Marc, Paddy and Ann. Kim stepped in at the last minute as a reserve.

It was a unique event and great fun, it was quite exciting getting all the results coming in and the photos are brilliant!

The Virtual Prize List as follow is in no particular order 

Fastest WVR Leg 1: Dan Lewis

Best Photo with Cotswold t shirts Award: Laura Tootell

Funniest Photo Award: Jeremy Jehan

Fastest WVR Girl Leg 3: Maria Miles

Fastest WVR Boy Leg 3: Marc Kendrick

Scenic Sussex Run Award: Peter Flynn 

Best Idea Award and Herding Runners Safely: Cath Watkins

Fastest WVR Leg 5: Christian Jones

New Mummy Award: Lara Seal 

Fastest WVR Leg 6: Peter Nugent

Best Smiley Photo: Jo Ellis

New Daddy Award: Lea Wood

First Girl Result in: Jane Hayde

Fastest WVR Leg 8: Steven Flowers

Fastest Girl WVR Leg 8: Lou Foti

Best Scottish Run: Ward Linney

Best Video Selfie: Becky Ansfield

Fastest WVR Leg 10 (and hates XC) Ian Sockett

Fastest WVR Female Leg 10: Fran Greenough

Bravest Toughest Runner: Ann Pritchard

Hottest Runner: Ade Johnstone

Welcome Back Special Award: Kelly Rose

Last Minute Reserve and a tough long Run: Kim Handley

Most Senior Male Award: Brian Symonds (and still chased by girls)

First Male Result in: Ricardo Martins

First CWR and hates off road: Rachael Toolan

Social Distance Group Prize: Lynne Compton

Haugh Woods Prize: Ralph Lloyd

Happy Married Running Couple Prizes: Tony and Sian Champken  

Best Looking Strava Route: Paddy Nugent

Most Lost on Run: Marc Kendrick

Most Windswept Selfie and Merbach Trig Award: Billy Smallwood

Fastest Ginger: Steven Flowers

Merbach Trig and Elevation Award: Michael Smallwood

Guest Runner (London) Caz Edwards

First Timer Cotswold Relay: Peter Smith

Most Senior Female WVR: Jan Edwards 

Haugh Woods Route Planner Award: Dave Sherwood

Lockdown Belly Award: Paul Davies

Escorting Paul Davies + Belly: Shaun Hoyes

Social Distance Group Prize: Emily Davies

Run after Reopening Pub AND WORKING: James Vidler

Run escorting Betty Nugent: Paddy Nugent

Welcome to Guest Runner (Hereford) Sarah Sayce

Most hazards on overgrown path + step climbing: Lauren Williams

Windy Laps Award: Brent Lowson

Covid 19 Club Risk Assessment

As we begin to slowly introduce socially distant Club Runs we have been asked by England Athletics to consider the risks of Covid 19 infection - to club members and the public. Please read the attached short assessment - this is a minimum standard so feel free to better this. We need to ask everyone to comply with this assessment - it forms part of our licence to run and is part of our liability insurance. Basically, be sensible, follow the leaders guidelines, no spitting, stay distant and be kind. Easy. Here it is

Cotswold virtual Relay teams.

Get out and enjoy your virtual leg of the relay. Don’t forget to take a selfie, wear the club vest and enjoy. Team list here

Herefordshire Summer Cross Country League Cancelled

It has been announced that this year’s Herefordshire Summer Cross Country League has officially been cancelled due to the Covid-19 restrictions in place.

Fingers crossed we will be back in time for the Winter League later this year.

Wye Valley Runners change of HQ

The lockdown has given us time to review members experience of our move away from the Rowing Club and we are very pleased to announce that once Covid 19 restrictions are lifted, Wye Valley Runners will be based at Hereford Leisure Centre, Holmer Road, Hereford Herefordshire HR4 9UD. The team at Halo who run the centre are keen to welcome us and have also indicated that we can use their other venue at the Leisure Pool if we want to start and finish some runs there once in a while. We will be able to use all the facilities at Holmer Rd - all you will need to pay for is parking if you choose to park on site - which is currently £1 a go or £28 a year - unless you happen to have Halo membership of course. In any case - if you can, try and run, walk or cycle to club nights. Track sessions will resume as well in due course - now very handy for our new club base!