THE HARRIERS HERALD No. 242, April 2013 Editor: Sue Francis
Contents, features, reports, results • Thursday night schedules for April and May • Subscription renewal reminder • Compton Annual Relay – preliminary notice • Race results and reports for: Bath Half – Ryan and Philomena enjoy West Country race; Oxford Mail xcountry – Harriers contest last race of the series on a new course; Steyning Stinger – Lucy celebrates her birthday weekend with x-country marathon; Goring 10K – Jeremy is first local man; Shakespeare Half – Sus and Philomena complete a well-organised but boring race; Milton Keynes Half – A PB for Terry; Dorney Half & 10K – Phil, Sus and Richard survive atrocious conditions; BHF Half – A second Half in 2 days for Sus; Reading Half – Mizuno shoes help Debbie beat her target; Marlow Duathlon – Pete H completes a very cold and muddy challenge; Cranleigh 15 & 21M – Three Harriers enjoy a good pre-marathon race; Maidenhead Easter 10 – Five Harriers complete Good Friday race • Handicap Race – a win and a P.B. for Neil, while Terry sets the fastest time • Webmaster’s article – Mo introduces the Harriers website QR code, a new online resource for running advice and support, nutritional needs for runners, and forthcoming races • Thanks to Pete H, Lucy, Debbie, Sus and Mo for this month’s contributions • Copy date for next Harriers Herald – 1st May
Thursday night schedule for April Thurs Thurs Thurs Thurs
4th 11th 18th 25th
Preparation for Compton Downland Challenge Handicap Race Mags to lead Aaron to lead
Thursday night schedule for May Thurs Thurs Thurs Thurs Thurs
2nd 9th 16th 23rd 30th
Ricky to lead Gillian to lead Compton Annual Relay (see below for more details) Neil to lead Colin to lead joint run with Team Kennet
Sender
Correspondence received Subject matter
England Athletics
Affiliation & registration fees renewal 2013/2014
England Athletics England Athletics
England Athletics Regional Council nominations Consultation events regarding England Athletics affiliation and governance
Action Club affiliation fee due 1st April Individual registration fees May File File
Membership subscription reminder Fees for Club membership (£3), England Athletics competition registration (£10) and Institute Rec. Soc. membership (£24) are now due for 2013. Thanks to all those who have already sent their payments and forms to Gillian. If you have yet to renew, please can you do so ASAP, as I need to submit England Athletics registration fees in May. If you do not wish to renew your membership this year, please let Gillian know so we can update our records and take you off the Club mailing list.
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Compton Annual Relay Sue The Institute’s annual Relay will take place on the evening of Thursday 16th May starting at 5:30 pm, and there will be no ‘normal’ club run scheduled for that day. The Relay is an event for people of all abilities, organised by me (with the help of other Harriers) and supported by the Institute’s Recreation Society, who man the barbecue and the Pickled Pig bar. Teams of four run around a lap which includes both road and tracks (each stage 1.6 miles, or 2530 metres). This is the same route which we used for some of our 2012 summer Handicap Races, but starting and finishing in Compton cricket field. Ask me if you’d like a map and route description. The Relay is open to employees of the Institute, members of Compton Harriers, and we will also invite the other teams which competed in 2012 (Newbury A.C., Team Kennet, Downs School, Didcot Runners and Ridgeway Biologicals). Teams may also include relatives, friends or other guests, should you be struggling to make up a foursome. The idea is just to encourage lots of people to take part, whatever their ability. The start is handicapped so all teams should have a similar chance of winning, and there is a trophy for the winning team. Competition can be hot at the ‘sharp end’, but it’s also a fun social event and is accompanied by a barbecue and bar, open to competitors’ families too. Please let me know if you’d like to form a team or would like more information; or if you don’t wish to run but would be prepared to help as a marshal or on the barbecue.
Race Reports & Results Bath Half Marathon, 3rd March Ryan and Philomena represented the Harriers, finishing in 1:22:10 (209th), and 1:41:41 (1706th) respectively. The race winners were Tewodros Shiferew (1:03:26) and Polline Wanjiru (1:10:27).
Oxford Mail x-country race 5, Harwell, 3rd March Sue The final race of the 2012 – 2013 Oxford Mail x-country series was held on a new course at the Rutherford Appleton Laboratory on the Harwell campus. In contrast to the other courses, this one was dry underfoot all the way. Much of the course was flat, fast grassland, but each lap included a tough climb over a very large man-made mound, which was apparently created when excavations were made for the Diamond cyclotron. The mound was approached via a stony path which merged into a tarmac path, raising some complaints from those runners who were wearing spikes. After a steep grassy climb, the path levelled off, then took a hairpin corner with a further short climb to the summit. We then dropped down the other side of the mound to a stony track with more hairpin bends leading back out to the grassland. The ladies raced round 2 loops, and the men round 3 loops. The ladies race was won by Cirencester’s Jo Emery (23:50), and there were 137 finishers. Team Kennet’s Helen had a great race to finish 8th. I knew that, before this race, I was holding on to 3rd place in the FV35 category for the series overall. But another good race from Headington’s Adrienne Hopkins could push me down to 4th. The course conditions suited me, and I went off fast. Adrienne caught me on the hill on lap 2, but I was determined to hang on and, to my surprise, she soon dropped right back – I had made her work too hard to catch me! I finished 19th (26:02), which secured me the trophy for 3rd FV35 in the series. Unfortunately there was no 3rd TK runner to complete our team. Neil approaches the hill
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The men’s race was won by Josh Entwistle (Oxford Brookes) in 29:09, from a field of 183 finishers. Neil was the first Harrier, and Team Kennet’s 3rd scorer, with a good 93rd placing (37:24), and the other Harriers were not far behind. Ricky was 108th (38:27), Jonathan 124th (39:56), and Colin 138th (41:05). The team finished 3rd in Division 3.
Left: Sue at the summit
Right: Jonathan back on level ground
Steyning Stinger, 3rd March Lucy A few years ago, someone who had run the Compton Challenge suggested to me that this marathon over the South Downs would be just the kind of thing the Harriers would like. It always clashed with our skiing until this year, but a shift of dates presented Martin and me with the opportunity to try it out. Our favourite trail race has always been the Beachy Head marathon, which costs over £30, takes 2:30 hours to get to, is crowded and can be un-runnable in parts (like the Seven Sisters!). Our journey to the Steyning Stinger took only 2 hours, the race’s field is a quarter the size, is runnable all the way and only costs about 20 quid. Although it is all inland, the scenery is the best the Downs can offer and the checkpoints offer stomach-stretching quantities of Mars bars and chocolate biscuits. The race HQ is neatly streamlined and offers all contestants a full English breakfast after the event (or veggie option), which would not be out of place in a more up-market cafeteria. Showers can be taken at the nearby leisure centre. To add to the attractions there is a half-marathon option. The route is mainly circular with two circular ‘Stings’ which add to the mileage without sending runners out of the county. Also, Sussex Sport Photography allow free downloads of the photos they take of the event (see next page) so overall the race comes highly recommended - but get in early! Results:
Position 1 12 74 75 208
Number 107 91 204 205 3
F. Name Stuart Edwina Martin Lucy last
Surname Mills Sutton Fray Gettins finisher
M F M F M
Gen. Posn. 1 1 69 6 169
Club Brighton and Hove Lingfield RC Compton Harriers Compton Harriers Burgess Hill Runners
TIME 3:03:36 3:35:24 4:21:01 4:21:01 6:53:07
Goring 10K, 3rd March A fine performance from Jeremy was rewarded with a time of 38:01, 15th place overall and 1st local man. The race winner was Gareth Watkins (Royal Engineers RC) who broke his own course record with a time of 33:14. First lady was Kay Walsha (20th overall in 38:52). There were 857 finishers.
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Left: Martin & Lucy enjoy the Steyning Stinger
Right: Jeremy in the Goring 10K
Shakespeare Half Marathon, Long Marston Airfield, 9th March Sus Run on a disused airfield which has seen better days, the route is rather boring but, having said that, it was very well organised by Raceway. I still enjoyed it as it was my first “race” for a long time. I finished in 1:35:03 and Phil finished in 1:46:18.
Milton Keynes Half Marathon, 10th March Terry had a great race to finish in a personal best time of 1:31:56. His 266th position put him in the top 10% of finishers in the 2738-strong field.
Dorney Half Marathon, 16th March Sus The weather was grim, proper grim, and being out on a windy area did not make it better. Phil and I kept supporting each other on the way to the venue saying “rain always looks ghastly inside a nice warm car” “we will be ok when we start”. While picking up our race numbers, the tent next door broke its fastening and blew away; at this point I was hoping the organisers would cancel the race, but no. The start was 1K from the car so we agreed we would use this stretch to warm up, dressed in bin liners, and throw away old jumpers; it was still more of a cool down. I looked around to find Phil, hoping she would make the decision to turn around and go home, but she didn’t. I came to the conclusion to start very slowly to properly warm up the legs, making sure I didn’t get injured again. For me, this race was just a question of getting home in one piece. Only after 10K did I part with my old jumper, now so heavy with rain that it nearly knocked out a marshal when I threw it to him. We both managed to finish still intact, in 1:30:29 for me and 1:45:41 for Phil, still wearing her bin liner!
Dorney 10K, 17th March The following day, at the same venue and in equally bad conditions, Richard D finished the Maxifuel Winter Dorney 10K in 43:51. His efforts were rewarded with finishing as 1st veteran (7th overall).
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BHF Half Marathon, Warwick Castle, 17th March Sus Though my legs felt tired from the day before, I was surprised how quickly you forget when you are standing toeing the start line, though my time told me otherwise! This is a very nice race, lovely scenic route (well maybe any route would be scenic after running around a derelict airfield and like a hamster around Dorney Lake!). But I did enjoy it. However it took me 35 minutes to get out of the car park, as it was the first year BHF have organised the race. I am hoping it was just teething problems as I would like to do it again next year. I finished in 1:34:43.
Reading Half Marathon, 17th March Debbie B The day started with a damp and steamy shuttle bus ride to the Madejski Stadium with runners and supporters quietly contemplating a cold race in the wind and rain. By 8am the stadium was bustling. After a quick scope of the race village most people were heading inside, me included, to find a spot to shelter. Never had I been so grateful to be a wearer of Mizuno running shoes – the privileged were granted access to a Mizuno VIP suite. It was just great…warm and dry, seats with a stadium view, food and drinks, gifts, pre and post run massage if you so wished, bag drop and best of all toilets with no queue! As you can imagine everyone lurked at the stadium periphery stretching out the last few sheltered minutes before heading off to the pens for the race start - I momentarily felt like a bit of a cheat when I passed the queues for the portaloos. Huddled like Emperor penguins in bin liners, everyone was raring to go just to warm up. At last we were off to great support and cheers from the hardy crowds that lined pretty much the entire route. My race plan was simply to keep a steady pace throughout and finish sub-2 hours. Up ahead I saw the 1:55 pace runner so, with him in my sights, I plodded on. By mile 8 at Prospect Park, I was feeling surprisingly good and comfortable and so I eased past the pace marker. It felt like the marker was on my heels after that and this spurred me along the A33 and around the mocking extra loop that forms the last mile outside the stadium. I stayed ahead right to the finish and so, without seeing the time, I knew I’d done it. See here for finish line pics http://www.marathonphotos.com/scripts/photo.py?event=Sports/CPUK/2013/Reading%20Half%20Marathon&photo=MIZB1632&bib =13968 Winners were Andrew Lesuuda (Run Fast) 1:04:14 and Emily Biwott (Run Fast) 1:12:14. Debs 1:53:45 (5217th). There were 12,863 finishers.
Marlow Duathlon, 17th March Pete H Having not run any races, bar the Thames Valley Cross Country League, since last summer I decided to try something different. Having entered a few months ago it seemed a good idea at the time but the prolonged cold weather dulled my enthusiasm for doing any cycle training over the past few months. Running in cold weather is not too bad as you soon warm up, but the same can’t be said when cycling at speed down a hill. Thus, on the positive side, I did train for half of the event. My friend who talked me into doing the race pulled out earlier in the week citing his lack of training and the weather forecast. Come race day, Sunday 17/3/13, it seemed he had made a wise choice as I drove down the M4 in heavy rain. The 7km run is held on an anti-clockwise circuit utilising both sides of the Thames. Whilst it was flat, conditions were atrocious with thick mud making conditions underfoot very slippery. The runners in front seemed to be moving like speed skaters sliding across the course. The bridge over the river was equally treacherous and I managed to stumble but just stay on my feet.
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Once back at the transition area the rain got heavier but at least I’d planned ahead and turned my cycle shoes on their side so that they weren’t full of water when I put them on. I did however opt for mitts rather than gloves thinking they would be slightly quicker to put on and take-off. This was a big mistake as my finger tips went numb to the extent I considered calling into the loos and using the hot air dryer before undertaking the second running stage. A friend of mine who finished as second lady was helped to the hand dryer by a St John’s volunteer at the end of the race. On doctor’s advice I always where a visor when cycling to stop dirt getting in my eyes, so much of the cycle was a blur with the rain lashing down. On a sunny day it would have been a scenic trip around 25km of the Chilterns, but of course it wasn’t. Large puddles hid many of the pot holes and a number of riders had to stop with punctures and mechanicals. It was meant to be all on tarmac but the rain had washed plenty of soil and stones onto the roads. I was relieved to be back at transition for a second time, albeit frozen. Having a further run to complete, clockwise on the same circuit, turned out to be a positive as it gave me the opportunity to warm up, slightly. I even resorted to pulling my mitts half-off to cover my fingertips. I’d already concluded that wearing wet mitts was better than none at all. Having lost a few places on the cycle, I overtook quite a few competitors on the second run. By now it seemed more like a survival course than a race. Finally I turned into the field and saw the finish in sight. There was then the small matter of queuing for the free hot chocolate drink. The guy serving it did a sales pitch explaining it contains electrolytes and so forth but no one was interested at that point – it was hot and that was all that mattered. The queues for massages were the smallest I’ve ever seen as everyone headed for a hot shower. Twenty minutes in the car with the heating at full volume was not sufficient to warm me up. Weather aside it was a well organised event with very enthusiastic marshals. Despite the mud and the Chiltern Hills it was not too challenging a course for my first duathlon. My time of 2:26:43 placed me 154th out of 238 starters of whom 33 did not complete the course. A further 97 entrants didn’t make it to the start line, a reflection on the weather I would assume. The winner was Carl Ferri in 1:38:39.
Cranleigh 15 miles and 21 miles, 24th March Sus You had the option on the day to do either 15 or 21 miles. Lucy and Martin wanted to go home early to watch the cross-country on the telly, but I wanted full value for money and decided to go for the 21-mile version. This was a good, well organised, cheap to enter race; so one to do if you are training for a marathon. Martin clocked 1:48:06, Lucy 2:02:53 and Sus 2:40:32.
Maidenhead Easter 10, 29th March Five Harriers completed this Good Friday race. Martin was first Harrier home in 1:06:00, with Sus (1:06:29) hot on his heels. Lucy was next, in 1:16:35, while Colin just held off Philomena, as they finished in 1:18:06 and 1:18:11 respectively.
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Handicap Race Sue The March Handicap Race was held around the Village Lap in good racing conditions, and several runners were rewarded with PBs or season’s best times. Neil, Terry and Ricky had all been recording times in the 12:30 region in recent races and, this time, all broke 12:10. Neil’s performance of 12:09 gave him the win by an 8-second margin. In second place, Dick recorded a season’s best. Terry’s 12:02 gave him third spot, and the evening’s fastest time. Thanks to Jan and assistant Tom for timing, and well done Neil. The next Handicap Race is scheduled for Thursday 11th April. The route (Relay Lap, Bumps Lap, or Village Lap, will be determined nearer the time depending on the underfoot conditions and accessibility of the off-road routes). . Finish Position on Handicap Name Start time Finish time Actual time Position handicap Beaten? 1 1 Neil 5:11 17:20 12:09 -0:40 2 2 Dick 4:20 17:28 13:08 -0:32 3 3 Terry 5:30 17:32 12:02 -0:28 4 4 Philomena 3:12 17:42 14:30 -0:18 5 5 Ricky 5:39 17:45 12:06 -0:15 6 6 Aaron 4:01 17:49 13:48 -0:11 7 7 Richard D 4:37 17:57 13:20 -0:03 8 8 Sue 5:42 18:01 12:19 +0:01 9 10 Jonathan 5:27 18:38 13:11 +0:38 10 9 Mo 0:00 20:03 20:03 +0:03
Handicap Championship While Lucy was away skiing, she lost her lead in the Championship. Terry’s solid scores for the three 2013 races have given him a 3-point lead ahead of Dick and Aaron, with Neil close behind. Dick’s and Neil’s scores are particularly impressive at this early stage of the Championship, since their totals are based on only 2 races, each having missed February’s race. Pos.
1 2= 2= 4 5 6 7 8 9 10 11 12= 12= 14= 14= 16= 16=
Name
Terry Aaron Dick Neil Philomena
Lucy Richard Colin Ricky Mags Sue Jonathan Mo Pete O Martin Pete H Piers
Race 1 6 4 12 8 9 10 3 7 1 2 1 5 1 1 1
Race 2 10 12 1 7 8 6 5 9 1 3 3 4 -
Race 3 9 6 10 12 8 5 7 4 2 3 -
Race 4 -
Race points Race Race 5 6 -
7
Race 7 -
Race 8 -
Race 9 -
Total of best 5 25 22 22 20 18 17 16 13 12 10 7 6 6 5 5 1 1
Website update… http://www.comptonharriers.org.uk Mo Website Development: I have recently produced a QR code for the website which can be downloaded or copied for use on Harriers correspondence and race entry forms should anyone feel the need: We also have a presence on Facebook should you wish to make any comments or ‘Like’ Compton Harriers. www.facebook.com/ComptonHarriers
Links of interest this month: I recently received an email from James Ellis who works for i-RUN.co.uk. James advised that he is a fellow runner and he has been involved in the development of the new website which will offer practical advice and support to the running community from top professionals across the UK. The community-based group has been formed to share advice on injury prevention, training guides, nutrition and other items of interest to the runner. The site doesn’t appear to be selling anything or looking for further exposure and seems to be very genuine in its aims to support the running community by way of articles, blogs, news items, guides and podcasts. Don’t forget to click our website link to Running Free Magazine this month as, amongst other things, with only three weeks to go, it is featuring the lead up to the Virgin London Marathon with stories, news, ideas and top tips about the race.
This month’s article: Nutritional needs before, during and after exercise: Most athletes will probably agree that the achievement of good training outcomes will depend very much on the food used to fuel each session; so what are the best foods to take before, during and after each session? Correct dietary choices are essential in order to maximise training gains so here are a few suggestions to help in achieving perfection.
Before exercise Poor nutrition before a workout is likely to result in you feeling lethargic and tired and therefore you will not get the most out of your session. Ideally you should eat two hours before cardiovascular exercise to allow for digestion such as a low fat meal containing good quality protein (e.g. lean meat or fish), together with carbohydrate with low to medium glycaemic index (GI). Try a target 30g of protein combined with 1.1g of carbohydrate per kg of bodyweight. Add more carbohydrate if your session is likely to be very intense. If the session is very long, e.g. a 3 hour run, then very high quantities of carbohydrate should be consumed. GI determines the rate absorbed in the bloodstream - the higher the GI, the faster the food enters the bloodstream; glucose has a GI of 100. The lower the GI, the slower food enters the bloodstream and a more sustained energy release is achieved; porridge oats has a GI of 49, and so will enter the bloodstream more slowly than glucose.
During exercise Energy requirements during exercise will depend upon the duration of the session. Solid food is digested more slowly than fluid and sweat losses can be in excess of one litre per hour in hot conditions, so this will all need to be taken into account. You may also need to top-up energy levels should your session be extremely intensive or in excess of an hour. It is generally easier to consume fluids during exercise which also covers the hydration need so for shorter sessions a glucose replacement energy drink is ideal, but for longer sessions and when competing in a long distance race, then a specialist drink containing a combination of quick energy (glucose — high GI) and slowerrelease energy (more complex carbohydrate — low GI) is more suitable.
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After exercise Refuelling is vital as soon as possible to optimise recovery. Acting quickly will accelerate recovery, replenish energy levels in time for your next session and reduce exercise fatigue. Drink a high GI carbohydrate drink containing 50g of carbohydrate within the first 15 minutes after exercise; a glucose energy replacement drink is ideal as it is fast-acting and will go straight to the working muscles and will also kick start the re-hydration process. Within two hours you should consume another high GI carbohydrate food; again 50g is ideal (for example a baked potato). After the two-hour window, you need to eat a meal comprising complex carbohydrate with a low GI together with some low-fat protein e.g. wholemeal pasta and tuna bake). (1:3 ratio is ideal). Next month: Calculating you energy needs.
Forthcoming Events of Interest – see Website Events Calendar for full details and listing: Sat 6 Apr Sun 7 Apr Sun 14 Apr
Sun 21 Apr Sat 27 Apr Sun 28 Apr
Mon 6 May
Sat 11 May Sun 12 May Thu 16 May Sun 26 May Sun 2 Jun Sun 9 Jun Sun 16 Jun Sun 23 Jun Sun 30 Jun Sat 20 Jul Sun 25 Aug Sat 14 Sep Sun 15 Sep
Compton Downland Challenge 40/20 Coombe Gibbett to Overton 16 White Horse Half Marathon FULLER'S THAMES TOWPATH 10 Brill Hilly 10k Highworth 5Miles The Bluebell Run (Approximately 12k) - Collingbourne Ducis London Marathon 2013 'Preseli Beast' (23.5 miles) & 'Beast Bach (10 miles) The Ridge Off-Roader 10k - Bledlow Ridge School HIGHCLERE 10K - Highclere Castle, Newbury, Berkshire Drovers 10k Bracknell Half Marathon Milton Keynes Marathon - StadiumMK Reading Roadrunners Shinfield 10Km Dorchester Charity 5k Fun Run Chieveley Chase 5.7 Mile MT Town and Gown 10k CHRC May Relay Bayer Newbury 10K Ollie Johnson Memorial Kintbury 5 Chippenham Harriers 5 Mile Road Race & Family Fun Runs 2013 The Chiltern Chase 10km & 5km Ridgeway Relay 1066 Relay - Hastings The Hungerford Harey 8 Inkpen Gibbet Challenge 10k Pewsey Great Bustard 5 Mile - Pewsey The Vale of Pewsey Half Marathon - Pewsey ISLE OF WIGHT FELL RUNNING SERIES 2013 - Ventnor, Isle of Wight ISLE OF WIGHT FELL RUNNING SERIES 2013 - Ventnor, Isle of Wight
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