Teenage kicks all through the night.
Please forgive me if I am preaching to the converted or stating the obvious, but with the cross-country season just around the corner and lots of new faces at the club, I thought it would be worthwhile explaining why we organise hill reps and what constitutes typical winter training.
What are hill reps?
Hill reps consist of a half-mile repetition (approx.) over a fixed course, encompassing part or all of a hill. They are held during the Autumn and Winter months and cater for all abilities.
Where are the hill reps held?
We use 4 courses for our hill reps, all situated off Roath Park lake for two reasons. The first is their location, being within easy reach of most parts of Cardiff. The second reason is the near perfect angle of the hills. Each provides a long drag that allows you to work consistently without getting into oxygen debt until the last quarter. Each rep is around half a mile. The hills in question are; Lady Mary road, Cefn Coed Road, Llandennis Avenue (Cardiff High) and a new shorter rep on Highfield Road.
So why do hills?
Hills improve strength. The winter should be about building a base, consolidating the gains of the summer and laying the groundwork for the following Spring. Hill repetitions are a superb way of building your leg strength and perfectly complement cross-country running. They also provide a good platform for longer events such as full and half marathons. In addition to hill reps, the winter is the time to start building your long runs. Speedwork can then be introduced in the Spring to sharpen your pace.
Can I attend?
Anyone can participate. I would encourage any member of the club irrespective of ability to join the sessions. In the past the group size has ranged from 6 to 18 with runners of all levels attending. They are designed to suit all.
I heard that Mick McGeoch attended a session once. Is that true?
Yes, that is quite true. The story has now drifted into legend, but those that witnessed it with their own eyes can attest to it. Mick chose the Llandennis Avenue repetition for both his debut and retirement from Hill reps. The Road has now been renamed Boulevard de Mick in his honour.
Hills reps start Tuesday the 5th October at 6.15 on Lady Mary Road (6.15 warm-up, 6.30 start).
Posted by Simon at 03:29 PM
The details for the Welsh Road Relays this coming Sunday have changed. The new arrangements are as follows;
Starting at 2.30pm on Sunday the 26th September, the race venue will be St Helens Rugby Ground in Swansea bay (same as the Swansea 10k). Legs will be 4 x 5km along the Esplanade on a traffic free and marshalled course. Please note that Oystermouth and Mumbles Road will be closed for the European Duathlon champs, therefore approach the venue along the Kingsway and St Helen’s Road.
Apologies for the late hour of these details. Plans have been fairly fluid due to the clash with the Duathlon and the need to establish alternative arrangements.
I have registered 30 runners for this event, so please confirm attendance either at the club this evening or be commenting against this post. Mel James will be team manager on the day.
Posted by Simon at 11:15 AM
Whilst the weather for last weekend’s pre- Cardiff Marathon 20 Miler may not have won any prizes, for sheer dedication it would appear that Race Director Mel James is due the plaudits of all concerned.
Yes, it was a wild day, so hopefully things can only get better for October 3rd. So on behalf of everyone who took part last Sunday - very many thanks, Mel, you’re the tops!
Posted by Mick at 12:10 AM
Sources close to club captain Simon Nurse confirmed today that Hills reps will move from a Monday to a Tuesday evening. The club was said to be ’stunned’ at the decision and club officials were awaiting official confirmation of the move. After months of intransigence on the issue, it seemed unlikely that the sessions were to be rescheduled from the almost universal unpopularity of Monday evenings to the more popular choice of Tuesdays. This unexpected reversal of an earlier decision has caught local experts unaware. Unofficial sources quoted Mr Nurse as saying "I’m going to have to give in. I’m being nagged to death".
So there you have it. The majority would like Tuesdays, therefore Tuesdays it is!
Hill sessions are now as follows;
October 5th - Bottom of Lady Mary road, 6.15pm warm-up 6.30 start.
October 12th* - Bottom of Cefn Coed Road, 6.15pm warm-up, 6.30 start.
October 19th - Outside Cardiff High, 6.15pm warm-up, 6.30 start.
October 26th - Base of Highfield Road, 6.15pm warm-up, 6.30 start. This is a new course and will involve more efforts over a shorter hill.
* I won’t be at this session. Exam the following day.
Let me know if you need further details.
Posted by Simon at 04:34 PM
Wasting no time whatsoever, the social committee has swung into action with a couple of dates for the diary.
Thursday the 18th November will see the return of the ever popular ’Beaujolais Run’. Sadly missing from the Les Croups diary in recent years, the run will follow a similar format to the original event, but incorporate some important and pleasant changes. Commencing from the Welsh Institute of Sport in Sophia Gardens at 8.30am, the run will follow a roughly 13 mile route on the Taff trail and finish back at the Institute. After blowing away the cobwebs and removing the remains of the Taff trail from your legs, the proceedings will adjourn to Lynne’s rather splendid cafe and delicatessen, Crockertons in the Brewery Quarter. To celebrate both the re-instatement of the run and the achievement of her license, Lynne has kindly offered to sponsor the wine.
Wednesday the 8th December is the confirmed date of the Christmas meal, now booked for 70 people at Churchills hotel. The meal is open to both the men and the ladies on a first come, first served basis. Clare has co-ordinated the arrangements with Carolyn and Churchills Hotel, menus will shortly be available for distribution.
Watch this space for forthcoming events............
Posted by Simon at 01:47 PM
Sad to report that Barry Johnston was the victim of a hit an run accident last Wednesday whilst cycling to work in Newport Road. A visit to UHW’s X Ray Department later revealed a fracture of the left tibula, and he is currently plastered (no surprise there!) and on crutches. A few get well cards would be a nice gesture of support. Address: 85 Pencisely Road, Llandaff, Cardiif CF5 1DJ.
Apparantly someone did get the registration number of the offender and the police are pursuing. Get well soon, Barry.
Posted by Mick at 08:38 PM
Simply bursting with creative ideas? Capable of organising a garden party (you know the usual thing, visiting dignitaries, royal corgis, a tray full of Ferarro Rocher and an ingratiating butler), then Auntie Clare wants YOU!
To kick off the social committee, our first meeting will be held this evening after the announcements. Expect to be richly rewarded for your endeavours with a pat on the back, great acclaim from your peers and a big list of jobs to complete.
Report to the committee room above the bar as soon as (providing!!!) Mick finishes the Thursday night ritual of information dissemination and Mick baiting.
Posted by Simon at 03:03 PM
We are very lucky to have such a large club, blessed with so many active and enthusiastic members. Over the last year or so, activity on the social side has blossomed and has reached the stage where the ’rave’ runs, weekends away and social evenings require communicating, co-ordination, drive and a steady hand. This is where Clare Johnson comes in........
Clare suggested that we create a social committee to look after and promote such activities. The committee gave the idea it’s full and hearty backing, and as a result we can proudly boast a new social secretary. The plan is for the social committee to meet once a month on a Thursday evening after Mick’s announcements, using the committee room above the bar and actively encouraging people to come along and put forward suggestions for consideration. Fancy being involved? The process is completely democratic and all you need to do is attend. See Clare or (in her absence) myself and we can let you know when the next meeting is arranged and what activities are currently scheduled in. I’m sure a calendar of events will find it’s way into ACE.
So move over Uncle Sam. Auntie Clare wants YOU!
Posted by Simon at 12:05 PM
Our first opportunity for team competition since the Castles, the Welsh Road Relays takes place on Sunday the 26th September at Swansea Marina. Once again we hope to flood this event with men’s, ladies and veteran teams and would encourage all (and especially new) members to engage in the perfect sharpener for the cross country season.
Remember to allow plenty of travel time for this event as it clashes with the European Duathlon championships, also held in Swansea on the same day.
If you would like to run and have not informed your team captain yet, then please let either Sue or myself know (posting your intentions on this website really helps!). Mel James will be Team Manager for the men’s and veterans teams on the day.
Posted by Simon at 11:39 AM
Last updated 22 September 2006
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