THE HARRIERS HERALD No. 259, September 2014 Editor: Sue Francis Contents, features, reports, results Thursday night schedules for September and October Correspondence received Christmas meal – It’s time to start thinking about our Club’s annual party Race results: Salisbury 5-4-3-2-1 – Ryan and Sus do well, despite going off-course Compton Harrier at the Commonwealth Games – More of Richard D’s experiences as a volunteer Handicap Race – Aaron retains the trophy, while Mo holds the Championship lead Webmaster’s article – Mo features: Superfoods for runners; stretching to improve performance; and forthcoming races of interest Thanks to Richard D and Mo for this month’s contributions to articles and photos, and to Simon for researching the pros & cons of registration with England Athletics Copy date for next Harriers Herald – 30th September
Thursday night schedule for September Thurs Thurs Thurs Thurs
4th 11th 18th 25th
Colin to lead run with Team Kennet Jonathan to lead Susanne to lead Handicap Race
Thursday night schedule for October Thurs Thurs Thurs Thurs Thurs
2nd 9th 16th 23rd 30th
Lucy to lead Tom to lead Rich B to lead George to lead Handicap Race
Sender SEAA England Athletics
Correspondence received Subject matter SEAA AGM further information (07-09-14) Information about England Athletics affiliation & registration for 2015-2016
Action File See details below(*)
(*) In light of the desire of England Athletics (the national governing body for the sport of athletics in England) to maintain and enhance its current level of service, as income from Sport England declines, the Board of England Athletics has taken the decision to: Increase the club affiliation fee to £100 per club for the year 2015-2016 (it was £75 for the current year 2014-2015). Increase the individual athlete registration fee to £12 for the year 2015-2016 (it was £10 for the current year 2014-2015). These new fees will not become due until April 2015. However, having just received this letter, I thought it important to just draw the attention of all members to these increases. A £100 club affiliation fee is a large amount for a club such as ours which only takes in about £75 in membership fees each year. It is time to increase our Club membership fee a little? Or is it time to again reconsider our Club’s affiliation to EA? Regarding individual registration with England Athletics, that remains a decision for the individual athlete. Simon has recently done some research into the pros and cons of individual athlete registration with EA, and has uncovered some very grey areas. He has written an article which makes interesting reading and which accompanies this issue of the HH. It may help you to decide whether or not you wish to register with EA for the year 2015-2016! HH Sept 2014
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Compton Harriers Christmas Meal 2014 Sue It will soon be time to begin planning our Christmas gathering for this year. Traditionally, we’ve had a Friday or Saturday evening meal at a fairly local pub, to which all Harriers and their partners have been invited. Wherever we go, it needs to be somewhere that can accommodate about 30 of us. Pete O did an excellent job of efficiently organising a very nice and well-attended evening at The Fox at Peasemore last year. Would anyone like to volunteer to organise the Christmas Meal this year? (Pete, you are very welcome to volunteer again if you wish to, but thought you might want a rest this year!). Things to organise are the venue, date, collection of cash deposits and collecting menu orders, and liaising with the pub. If anyone’s seen some inviting Christmas menus already, feel free to bring them on a Thursday evening for all to peruse.
Salisbury 5-4-3-2-1, 10th August This multi-terrain event has the option of five race distances - 10K, 21K, 30K, 42K, 50K. Ryan and Susanne ran the 30K race, and both independently accidentally went off-route, running at least an extra mile. Nevertheless, they still finished well up in the field. Ryan was 17th in 2:35:49, and the results show him as being 2nd lady! Susanne was 40th overall (3rd FV45) in 2:52:06. The race was won in 2:15, and there were 175 finishers.
Compton Harrier at the Commonwealth Games Richard D For the Games I was allocated to the results technology field of play team - about 30 of us split into two 5-day shifts - and each of us was reallocated to the media services team for two of the five days we were scheduled to work. Most of the English people in the team had worked in the same area at the London Olympics and Paralympics. I hope it gives me a good CV for Gold Coast (Australia) where the next Commonwealth Games take place in 2018! On Wednesday and Saturday evenings I was working for media services in the mixed zone, which involved checking the athletes to ensure all had come through to the post-race accreditation area after their events and ensuring that only appropriate press were in the press interview area after each event. This was interesting as it meant I heard all the press interviews with the medallists and UK athletes - much more lengthy than the TV interviews. I also heard Jo Pavey’s long phone conversation with her mother and family whilst she was waiting for a taxi to take her to the Clare Balding show as she was standing right next to me! The below you tube video helps explain what this involves for the athletes. http://www.flotrack.org/coverage/240116-Daegu-Shenanigans-2011/video/504845-The-Athletes-Journey-Thruthe-Mixed-Zone-in-Daegu#.U9_wW1ZVM_0 After the Jamaican team won the 4x100m relay on Saturday evening I, and another volunteer working in the zone, were asked to escort Usain Bolt to the 4x100m press conference (see photos below). These only occur if requested by the press, i.e. if the individual press reporters feel they haven’t had long enough to interview the athletes in the mixed zone. In fact this was the only athletes’ press conference of the Games and 90% of the questions went to Usain Bolt! On the other three days I was working with the officials on the field of play, relaying the results from the field events by computer to the on-field scoreboard. This meant sitting by a computer with an official next to the athletes, receiving the measurements from the responsible officials and entering them into the Longines computer system, then checking the scoreboard display was correct. The events I scored were the Men’s hammer qualifying round, Men’s Decathlon Pole Vault and Women’s discus qualifying round. When not involved we were allowed to sit in the VIP seating area. All in all I had an enjoyable, if exhausting, time.
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Handicap Race Sue We were very lucky with the weather for August’s Handicap Race: following a day of heavy showers, the sun came out for long enough for us to race and warm down. It was a bit slippery underfoot in places, but Mo’s recent strimming work made the field edge much easier to run on this time. The Harriers were joined by Martin’s 16year-old niece Helen, who was visiting for a week’s work experience with Martin. Mo set off first and held the lead until the final straight when, in a repeat of June’s Handicap Race finish, Aaron streaked past to win the race and retain the trophy. Mo held on to second place as Dick put in a fast finish to take third. Jonathan, Sue and Lucy finished in close succession, with Sue recording the evening’s fastest time. Pete O, back in action after his holiday, and Colin, back in action after the ankle injury sustained in the Boundary Race, were next home. Helen and Martin ran together all the way and, despite both her knees being painful, Helen recorded a very respectable time to earn her fish ‘n chips. Well done Aaron, and thanks to Jan for timing and organising the fish ‘n chips. The next Handicap Race (which will be the last around the Relay Route for 2014) is scheduled for Thursday 25th September. Finish Position 1 2 3 4 5 6 7 8 9 10
Position on handicap 1 2 3 4 5 6 7 8 New Runner 9
Name
Start time
Aaron Mo Dick Jonathan Sue Lucy Pete O Colin Helen Martin
Finish time
5:17 0:36 5:16 6:05 6:35 5:39 6:05 5:06 1:30 1:30
Handicap Beaten? -0:12 -0:03 -0:02 0:00 +0:04 +0:11 +0:45 +1:04 New Runner -
Actual time
15:48 15:57 15:58 16:00 16:04 16:11 16:45 17:04 19:18 19:18
10:31 15:21 10:42 9:55 9:29 10:32 10:40 11:58 17:48 17:49
Handicap Championship: After five races, Mo is holding his lead at the top of the Championship points table, but Aaron’s two recent wins are moving him ever closer. Mo has run all five races, while Aaron has missed one. Since the final Championship scores are based on an individual’s best five performances, things could get exciting at the next race! Pos.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15= 15= 15=
Name
Mo Aaron Sue Colin Jonathan Martin Lucy Richard D
Dick Mags Dave Philomena Mark
Pete O Jacqueline George Helen
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Race 1
Race 2
Race 3
2 6 5 4 7 9 8 4 10 12 1 -
6 9 8 10 12 7 5 1 -
12 8 6 7 3 5 12 4 9 1 -
Race points Race 4 Race 5 10 12 7 8 5 9 4 3 6 -
10 12 7 4 8 3 6 9 5 1
3
Race 6
Race 7
Race 8
-
-
-
Total of best 5 40 38 34 31 30 27 26 25 22 13 12 9 7 5 1 1 1
Website update… http://www.comptonharriers.org.uk Mo
Links of interest this month How important is your daily diet to your running? Runner’s world has a very good article on the 10 running ‘super foods’ you should be eating every day. Click this link for full details which also include easy recipes to follow: http://goo.gl/IqkJo5 The ‘super foods’ are are: Eggs; each large egg holds 6.3 grams of high-quality protein and loads of vital nutrients. Green Tea; the health benefits of catechins, the group of antioxidants concentrated in the leaves of tea plants are well documented. Garlic; Allicin, the chemical produced by the garlic plant, fights cancer, strengthens your cardiovascular system and reduces fat storage. Grapefruit; studies have shown that those who regularly eat grapefruit exhibited a decrease in insulin levels, indicating that their bodies had improved upon the ability to metabolise sugar. Greek Yogurt; half a big pot has almost a quarter of your day’s calcium, and health studies show calcium-rich diets can help you to lose body fat. Avocado; its monounsaturated fats both improve your cholesterol profile and decrease the amount of triglycerides (bad fats) floating around in your blood, thus lowering risk of stroke and heart disease. Quinoa; contains more nutrients than any other grain, has more fibre and nearly twice as much protein as brown rice. The proteins consist of a near-perfect blend of amino acids, which enables your body to easily break them down and turn them into muscle. Peppers; these are loaded with antioxidants (especially the brightly coloured reds, yellows and oranges) which improve cell communication, immune system function, protection against sun damage and a diminished risk for several types of cancer. Almonds; 30 grams of almonds a day provides 9 grams of heart-healthy oleic acid, the monounsaturated fat that has many health benefits including improved memory. Swiss Chard; the low calorie vegetable delivers substantial amounts of 16 vitamins and other vital nutrients including bone-strengthening vitamin K, vitamin A (to defend against cancer and bolster vision) and vitamin E (which can help mental sharpness). Webmaster’s article this month: A Stretch to improve performance Just lately I have been suffering with muscle cramp after intensive exercise, so I carried out a little research to find the best way of avoiding this unpleasant occurrence in the future. It seems that by carrying out a few simple stretches after exercise, I will not only overcome the problem, but I will also improve my performance! The following exercises are best carried out after your run, or at least after you have fully warmed up beforehand as stretching cold muscles can also lead to injury. Calf stretch The calf muscles work particularly hard during exercise, so they deserve a good stretch afterwards. This will help to strengthen your calves, build up endurance and reduce the risk of injury. How Do the Calf Muscles Work? The calf is comprised of two muscles, gastrocnemius and soleus. They start at the knee, travel down the back of the calf where they join together to form the Achilles tendon which attaches to the back of the heel. The calf muscle works to pull the foot downwards (plantarflexion) and stabilise the ankle. As we walk, run and jump, the calf muscle pulls the heel up to give us power we need to push up off the ground.
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Standing Gastrocnemius Stretch Starting Position: Stand facing a wall and step the leg to be stretched back behind you. Make sure your toes are pointing straight forwards. Action: Keeping up tall and your back knee straight, lunge forwards onto your front leg until you feel a stretch in your calf muscle on the back leg. Repetition: Hold for 30 seconds and repeat 3 times Notes: 1) Ensure you keep your back up straight and tall rather than bending forwards 2) Keep your back knee straight and your heel on the floor 3) Check your toes are pointing directly forwards, not out to the side – often it feels like they are but when you look they are actually turned out slightly Standing Soleus Stretch Starting Position: Stand facing a wall and step the leg to be stretched back behind you. Make sure your toes are pointing straight forwards Action: Bend the back knee slightly and, keeping up tall, lean into the wall until you feel a stretch in your calf muscle on the back leg. Repetition: Hold for 30 seconds and repeat 3 times Notes: 1) Ensure you keep your back up straight and tall rather than bending forwards 2) Keep your back knee slightly bent and your heel on the floor 3) Check your toes are pointing directly forwards, not out to the side – often it feels like they are but when you look they are actually turned out slightly How To Get The Best Results Calf stretches are simple, but in order to be effective, there are a few guidelines to follow: Length of Hold: Studies have shown the most effective way to stretch is to hold calf stretches for 30 seconds Repetitions: You get the best results if you repeat calf stretches at least three times Degree of Stretch: Stretches should be uncomfortable, but not painful. Any discomfort felt should stop as soon as you stop stretching. Effective stretching isn’t particularly pleasant! Safety: Stretching should not be done immediately following an injury eg calf tear as it can cause further damage. You should be able to push down through your toes against moderate resistance without pain before you commence calf stretches. Always consult your doctor before commencing an exercise programme after injury. Position: Due to the anatomy of the calf muscles (one comes from above the knee and one from below the knee), you have to stretch each muscle separately: a) Soleus: this calf muscle starts just below the knee so is stretched with the knee bent b) Gastrocnemius: this calf muscle starts above the knee so the knee needs to be straight when stretching it. The top of the muscle comes from two different places, known as the medial (inner) and lateral (outer) heads. Gastrocnemius stretches can be done as a whole unit, or can be performed to bias the two different heads
Standing Quad stretch A standing quad stretch will ease tightness and prepare your quads for quick, explosive movements. Your running will feel easier and your legs won’t feel so heavy and tight. The Quadriceps are made up of four muscles that run down the front of the thigh. They control how the knee straightens and if they tighten up, they can pull the kneecap out of position, causing friction at the knee.
Starting Position: Stand on one foot, holding the back of a chair to balance. With your free hand, hold the ankle of the stretching leg behind you. Action: Pull your heel towards your bottom until you feel a strong stretch in the front of your thigh. Hold for 30 secs. Repetition: Repeat 3 times, 2x daily Note: Keep your upper body up straight – don’t lean forwards or it reduces the stretch Progression: To stretch further, carry out the exercise as described but also push the pelvis forwards and take the knee backwards
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Seated hamstring stretch The hamstrings play a big role in overall muscular strength and physical ability, so by stretching your hamstrings, you are effectively preventing injury elsewhere in your body. Lower back pain is often caused by unstretched hamstrings. The Seated hamstring stretch can be done on the floor. Starting Position: Sit on the floor with one leg stretched out straight and the other bent out of the way. Action: Rotate the straight leg inwards and lean forward at the hips to feel a stretch under the thigh. Hold stretch for 30 seconds. Repetition: Repeat the stretch throughout the day at least 5 times. This stretch can also be repeated with the foot turned outwards.
Hip Flexors stretch Inevitably, your hips get tight when you run, they also get tight when you sit too much and ultimately, it can lead to the shortening of the flexor muscle. This is preventable if you stretch the muscles correctly. The hip flexors are very responsive and you will feel the difference on your next run if you give them the stretch they deserve. Starting Position: Kneel with one knee on the floor and the other foot in front with the knee bent. Action: Push your hips forwards and keep the back upright. Hold for between 10 and 30 seconds. Repeat with the other leg forward. Repetition: 3 times each session.
Gluteus Maximus & Piriformis stretch The Buttocks tends to be responsible for various aches and pains, including sciatica. You can relieve pain and prevent long term injury by stretching in-between runs. Starting Position: Sit down on the floor with a tennis ball under your left buttock. Cross your legs and place your left foot on the top of your right knee. Action: Lean to the left, toward the outside and roll around until you find a tight spot. You will know it is the tight spot because it will hurt a bit. Sit on the tight spot for 20-30 seconds. Repetition: Keep on rolling around, finding tight spots, and blast them with the tennis ball! … and for the piriformis … Starting Position: Sit down on a yoga mat or towel and bring one knee forward up to the edge of the towel/mat Action: Stretch the other leg back behind you, aligning the foot of the bent leg with your knee (they should be perpendicular to the leg stretched behind you). Lean forward as far as you can. Hold for 20-30 seconds. Repeat with legs reversed. Repetition: 3 times each session
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A few forthcoming Events of Interest – see Website Events Calendar for more details: Sun, Sep 7 Sat, Sep 13 Sun, Sep 14
Sun, Sep 21
Sat,
Sep 27
Sun, Sep 28
Sun, Oct 5 Sun, Oct 12 Sun, Oct 19 Sat, Sun, Sun, Sun,
Oct 25 Oct 26 Dec 7, Nov 2
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Maidenhead Half Marathon Overton 5 Mile Road Race IOW Fell Race Series 2014 IOW Fell Race Series 2014 Pangbourne 10k Multi-terrain Northampton ½ Marathon SWINLEY FOREST 10K & 5K Farnham Pilgrim Mthn + ½ Mthn RARE 10k & 5k - Harwell Earth Trust 10k Windsor 10K (Women) Compton Charity Cycle (25miles off-road) The Barnstaple Mthn & ½ Mthn Henley ½ Mthn River Trail Run Highclere 10K Basingstoke Half Marathon Reading O2O 10k The Ridgeway Run (15k Trail) Henley ½Mthn & 10k Frieth Hilly 5k and 10k Tadley 10 Mile Beachy Head Marathon & 10k Fairoaks Five & Ten (Miles) Tadley Xmas X-C 5.2 Mile Marlow ½ Mthn
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