News

Tuesday’s Session

400m efforts on the river path between Edlogan Way and Chapel Lane. You can park either at The Olive Tree at 6:20 to warm up to the path, about 800m, or at the bottom of Chapel Lane and warm up ( about 400m ) ready to start the session at 6:30 😀👍🏻

The session is 12 x 400m with static recoveries.
3 sets of 4 reps, with 2 mins recoveries between sets

But for those returning from injury or a break remember distance and number of efforts are up to what you feel, just come along and enjoy seeing everyone 😀

See you there 😀🏃🏻‍♀️🏃🏼‍♀️🏃🏽‍♂️🏃🏽‍♂️🏃🏃🏃🏼‍♀️🏃🏻‍♀️

Let us know if you would like to join us please ... See more

Huge congratulations to our very own Gareth Grey on coming 3rd in the Brecon Beacons Fell Race today 😀💪🏻

Tuesday’s Session

As it’s so hot I’ve aimed for the coolest session - The Flower Gardens are shady plus we can have an optional hose down in our middle recovery 🚿 😀

Speed play : Warm up 😀 thenthen 5 sets.

600m at below your 5k/ parkrun pace, 60 sec static recovery,
400m at hard effort = 1 set

90 seconds recovery between sets except after the 3rd set jog behind 189 Llantarnam road where Polly Summers will be ready with the hose to rejuvenate us 😃💦💦😎then jog back into set 4.

Cool down & stretches.

Meet at the Flower Gardens car park Llantarnam Rd, 6:30 pm
Plenty of parking at Cwmbran Stadium - jog through bottom car park straight to Flower Gardens.

All welcome, please let us know if you would like to join us? 😀🏃🏽‍♂️🏃🏻‍♀️🏃🏻‍♀️🏃🏽‍♂️✨ ... See more

Congratulations to Andrew Dickens on completing The Welsh 1000m Fell Race in 6:46:34 today 👏🏻. An extremely tough race in exceptionally gruelling heat, well done Andy a fantastic achievement 🏃🏻‍♂️💪🏻 ... See more

18-07-2021

Hot Hot Hot 🥵
This Sunday looks like a Scorcher ☀️
The Sunday long Slow run will return to the top of the Blorenge for an off road run.
The plan is to meet at the Keepers pond car park for 7.30am before it gets too warm.
We will run a shorter loop of the quarry, around 4mile, arriving back at the pond for 8.10-8.15am. For those that require a lie in and want to join us here, we’ll then be following the Iron mountain trail route dropping down to the punch bowl, gradually climbing back to the keepers pond, around 7 mile.
So the total distance for the 7.30am early birds will be 11 mile.
The weather looks Sunny and Hot, Sun tan lotion is highly recommended.
We should be finished running around 9.30am for those who fancy the post run pond side social and a refreshing cool down dunk into the pond.
Look forward to seeing you all. ... See more

Chepstow Racecourse Half Marathon, 10k and 5k was on the gravel track of the racecourse today. Congratulations to our Craig Hopkins on coming 5th male in 38:06 Ian Friend also ran the 10k in 53:34 giving him 8th in category 😀

Our Charlotte Healy ran the half marathon and came in 5th female in 1:51:47

Well done all 🥳🎉🏃🏽‍♂️🏃🏻‍♀️🏃😀 ... See more

15-07-2021

Thursday evening run is going to be a recce of leg 2 Wye dean Relays.
The route goes from the bottom of the Kymin in Monmouth to Gumbersland barn. It’s around 10k in distance.
If anyone wants to car share to Monmouth we can meet in the Goytre Arms Car Park at 6pm.
If anyone plans on going straight to Monmouth we will be at the Monmouth School Sports Club at 6.30pm.
We will then have to get some cars to the finish depending on who’s coming, so we’ll hopefully start running before 7pm.
If anyone has time and fancies a drink post run , there is Wetherspoons in Monmouth.

Weather looks dry and warm.

Please let us know if you plan on coming ASAP to make the logistics a little easier. ... See more

11-07-2021

Sunday Slow long run.

This Sunday the plan is to meet at Pontypool basin again, the boatyard cafe at 7.45am ready to start running at 8am.
We are going to get on the cycle track and head towards Blaenavon. We will be aiming to run for at least 90 minutes in total turning on 45 minutes.
The weather looks a bit cooler and cloudier this Sunday.
Look forward to seeing you all.
Hopefully Lou will lead us through a post run core workout, so if that doesn’t entice you , there is as always the post run social. The cafe is not open at present so you’ll have to bring you’re own tea/ coffee/ cake.
Have a lovely weekend all. ... See more

If you missed this in May …

Well done to all who ran and contributed to tonight’s session 😀 as Annette Sanford said it was great fun 🤣 I loved it; hill reps in a park with a view, tag, cartwheels, dancing, forward rolls down a bank and Ju Jitsu in the sunshine ☀️ awesome 🏃🏽‍♂️🏃🏻‍♀️🏃🏻‍♀️🏃🏽‍♂️

It’s back! To celebrate the weather change back to sunshine ☀️ our Tuesday session will be in a park with a view, Griffithstown Park.

Meet in Griffithstown Park, off Sunnybank Road ready for 6:30pm

The hills are on grass, as it’s dry it should be fine in road shoes but maybe a bit of grip?

Parking is limited at the park, it might be best to meet at Pages chip shop at 6:20 to jog up 👍🏻

Warm up jog around the park, dynamic stretches & drills.

Short hill reps with jog recoveries - we will run/ jog / walk up the bank until our fastest runner - last time Jonny - touches the fence - then all jog back down for another go.

4 sets of 4 hills with 2 mins static recovery between sets.

Cool down jog and fun exercises and stretches - remember to have your favourite stretch, exercise, headstand ready to demo for the group in our random ‘ cool down’ playtime after the hills.

please let us know if you would like to join us, all welcome
😀
🏃🏻‍♂️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♂️☀️🎉 ... See more