Sunday 29th September 2019 Half: 10am start 10k: 10.20am start
Who are we? We’re your local hospice and we want to help everyone face death informed, supported and pain free. Providing expert hospice care, we’re there for local people in Sussex and Surrey when life comes full circle. Every year, thanks to your generosity, we’re able to provide free hospice care to around 2,100 people and their family and friends. But there is still more to do, as for every person we currently help, there are two others we can’t. With your support, we want to make sure that in the future no one locally has to face death and loss alone.
Community Generosity By taking part in today’s Barns Green Half Marathon and 10k, you’re helping us get closer to our ambition of being there for everyone. With your help, we can be there to care for more local people facing death and bereavement. Not only at the hospice but in the comfort of their homes. When Emma’s mum Geraldine was diagnosed with terminal cancer, she wanted to stay at home with her family. Emma explains:
St Catherine’s community nurses started visiting mum, equipment was delivered, and a hospital bed was set up in our lounge. Mum had all her creature comforts alongside her medical care. One day mum was more awake than usual. And Gabrielle, one of mum’s favourite singers, was playing on the stereo. My sister and I danced around mum’s bed singing and she sung along too. It’s a memory that I’ll treasure forever.
It’s only thanks to you that families can make precious memories when it matters most. We hope you feel proud of the difference you make.
To find out more about our work or to make a donation please visit: www.stch.org.uk
Good luck to everyone taking part in 2019!
MEMORIES OF LAST YEAR...
Photos by Epic Action Imagery
LETTER FROM THE CHAIRMAN
Dear Readers, Chairman: Vernon Jennings
Yet again, I have the pleasure in welcoming you all to this delightful village in the heart of sunny West Sussex, I do hope you enjoy the day whether you are a runner or spectator.
Race Secretary: Lauren Swatton Treasurer: Alan Lambkin
We are again supporting St. Catherine’s Hospice so please give as generously as you can. A friend of mine Patrick McIntosh is also supporting the Hospice so please look him up on the Internet as he is cycling from Crawley to Japan to raise funds, not bad for a man who is 62 and who has had cancer three times. This year the new Principal of Muntham House School, Harry Anderson, will be starting the Half, we have had the pleasure of running through their grounds every since the race started in 1983 when Mr Train, the then headmaster of MHS, was chairman of the organizing committee. There has been an important change to the committee this year with Sue Parillon retiring as Race Secretary, a post she has held for ten years. Sue has played a significant part in helping to make the races as successful as they are today and as a thanks and appreciation to her, we have asked her to start the 10k this year. We are delighted to have two additional members this year Lauren Swatton who takes over from Sue and Claire Giles who takes over from Carolyn Lambkin as Minutes Sec, who also unfortunately is having to stand down. Both Lauren and Claire are competitive runners and will be a great asset to the committee as well as bringing the average age down, speaking as the 76 year old Chairman!
A Sussex AA Half Marathon Championship Event
UKA LICENCE@2019-37582 (10K and HALF MARATHON) Incorporating the Sussex County Championships
Thank you all once again
Minute Secretary: Carolyn Lambkin/Claire Giles Race Programme: Ally Baker (Editor) Melanie Tilly (Design)
Social Media: Ally Baker Photography: Epic Action Imagery Simon Gale
Accurate HM - Number 12/153 10K - Number 16/260
I know I say it every year but the day could not survive without the contribution of all our volunteers, they are magnificent and I thank them all along with the residents who put up with the road closures. So I hope you have a worthwhile day supporting our runners, running yourself and of course giving as much as you can to St Catherine’s Hospice.
Andrew Crossley Ray Fisher Simon Gale Phil Ryley Paul Toms Mark Jennings Chris Abell
Poster Design: Catherine Browning
Once again, thank you to all our existing and new sponsors, giving support to this little village’s Big Event. We could not do it without you! On a sad note our Treasurer Alan Lambkin has decided to stand down at the end of this year due to family commitments. He has played any enormous part in all aspect of the race over the last 5 years and will be greatly missed. I wish Alan and Carolyn all the very best for the future and thank them both for their contribution to the races.
Den Critchley Nigel Currie Julian Francis Bob Relph Mark Tidey Roy Tingley Ally Baker Matt Barrett
Member Event 583
Race Officials: Paul Wood (Race Adjudicator) Vernon Jennings (Race Director) Roy Tingley (Course Director) Mark Jennings (Communications Director) Paul Toms (Start Director) Follow us: @barnsgreenhalf @barnsgreenhalfmarathon @BGhalfmarathon
Vernon Jennings, Chairman BGHM & 10K Committee
MEET THE VOLUNTARY COMMITTEE Vernon Jennings – Chairman – I have had the pleasure of being involved since it started in 1983, when my wife Annie and I were responsible for everything behind the finish line, we had 8 funnels, 2 time Keepers but no computers. I have been Chairman of the committee since 1998 when Penny and Chris Simpson and I took over the running of the race when it was going to be disbanded. I have a great committee, so all I need to be is a figure head! I am very proud of our community event where we support 17 local clubs and organisations and of course our chosen Charity for the year.
Phil Ryley – My role on the BGHM committee, is as part of the
Lauren Swatton – Race Secretary – I have recently taken
Roy Tingley – With 40 years, experience in the construction industry and the last 20 years as a railway engineer, an industry where Health and Safety is paramount. It is this skillset which is apparently is the right credentials to undertake my role on the BGHM committee. If, you haven’t guessed by now I have the responsibility for getting everyone ‘HOME SAFELY’ yes Health and safety. I look at all potential risks and take measures to reduce the risk to an acceptable level. Produce a comprehensive race manual, liaison with medical provision, emergency planning officer. I also coordinate all those lovely marshals that look out for you.
Alan Lambkin – Treasurer – In 1982 I was a runner in the inaugural Barns Green Half Marathon, running for Barns Green Playgroup to raise funds for the Village Playground. I subsequently ran the Half Marathon twice more. I became a marshal at the famous ‘Barns Green Crossroads’ for several years. For the last six years I have been the Treasurer for the Barns Green Half Marathon Committee, working closely with our nominated charity, which again this year is St Catherine’s Hospice.
Mark Tidey – My recent ten year stint on the committee has followed an earlier spell in the mid 1980s’. My main responsibilities are the purchase of medals and trophies, organising and overseeing the car parking on the day, being part of the very early morning team setting up the road signs and mileage points in the Saturday and Sunday mornings and clearing the course after the race. I also have the dubious pleasure of housing the race equipment in an ancient bus garage in my front garden.
Nigel Currie – I have been on the BGHM Committee for ten years and my primary responsibility is writing all the press releases and communications for the event and working with our charities and the various sponsors who give us such wonderful support. Work on the event goes on all year round as it is important that we start attracting entries for the next race as soon as each year’s event is over. On the week end of the races, myself along with 5 others from the committee are up at 5am to start putting signs up around the race routes. It is two long hard days, but after we enjoy a beer and reflect on another successful event.
Den Critchley – The very first BGHM run inspired an incredible mix of
Mark Jennings – I’ve been involved in the Half Marathon ever since
Ally Baker – Operations Director for the Baker Family, juggling full time motherhood with part-time work & volunteering. I am passionate about the BGHM and 10K helping it to grow organically via social media. Love helping to drive sponsorship and advertising while project managing the programme, ultimately helping to give back to the local community. The event is as old as me and I have been helping since I was about 7 yrs old with the medal funnel. I get goose bumps every year watching it. In 2019 I will be co-ordinating the presentations. Good Luck!
over the role of race secretary and this is my first year in the role (be nice!). I am an avid runner and have run the BGHM a number of times. I am responsible for many administrative tasks, and ensuring we have all essential race documentation and road closures in place. I am also responsible for addressing runner’s questions and queries prior to and on race day. It’s great to be part of something I am so passionate about and all for a great cause. Good luck and enjoy!
running in the very first race back in 1982. A few decades later I was asked to join the Committee. 16 years on I can now normally be found in the Race Control cabin communicating with all our race marshals, committee members and parking stewards making sure the event is running as smoothly and safely as possible. It’s always a very busy day but also very enjoyable one knowing that so much money is being raised for charity and local organisations. Have a great race!
equipment team. We are responsible for many aspects of the equipment, vehicles, and signage, required for holding the marathon. On the event weekend I am involved with the setting up of the start/finish area, the Winners stage, distribution of the various road closure signs, and plus many other jobs that crop up. In particular on the day, I am the driver of the ½ marathon lead car. I have helped with the marathon for many years, but have only been on the committee for the last four.
people from the village and I was one of them. Although running is not for me, I helped on the funnel for many years after that. I have been on the BGHM committee now for 15 years and my role is managing the five water stations, ordering the crowd barriers and over-seeing the runners as they come through the finish line. For all the committee and helpers the race weekend is tiring but rewarding, especially the beer at the end! Good luck to all the runners.
MEET THE VOLUNTARY COMMITTEE Bean Crossley – I’m a Finance project manager for a FTSE250
company, a keen sportsperson, and community minded – which means the BG Half Marathon and 10K are perfect for me to apply myself to benefit local charities and our very active village groups. The event is a massive undertaking, with huge amounts of physical work over the race weekend in particular – but the committee share a balance of application and amusement (it’s a bit like the ‘Vicar of Dibly’), which makes our efforts fun and rewarding, and always creates a strong feeling of pride.
THANKS GOES TO... The Barns Green Half Marathon Committee would like to thank the following for their generous sponsorship, assistance and support
Chriss Abell – I have been on the committee for 2 years, and am responsible for ordering and sorting T shirts, also the printing and delivering of the road closure maps. On the day I am in the information tent. I ran the half marathon a couple of years ago which was a big challenge as I am not really a runner, but it was a wonderful feeling of achievement which involved raising quite a bit of money for Myeloma UK, with a very dear friend in mind.
Julian Francis – I am responsible for all the road signage; building
and painting over 100 signs for the road closures, mile markers, information and car parking ensuring all are in place before the event and then on the morning of the race. My Dad was a founder member of the committee and I helped him put up the start/end gantry. Its a bit of a family thing as I also ran the first and in the second year ran with my Dad and brother. It’s great to be part of such an important event and helps make a difference to many village clubs and groups that we are able to support through the fund raising.
WE DO MORE
Paul Toms – I was on the original committee for 11 years and then
took a break until 2010 where I joined the committee again. I manage the start area and Muntham Drive. I have run the half marathon about 20 times, even running in the very first half marathon. My best time was 71 minutes.
Ray Fisher – I have been on the committee for about 4 yrs but have
been running the Sumner’s Ponds car park for about 6 years. The last 4 years I have been a general dogsbody during the race. Julian and I put up the road side Banners and I am in charge on the rubbish bins - I get the best jobs. The BGHM is run very efficiently and it is great that it is enjoyed by so many runners.
Muntham House School | Tidey and Webb | Sumners Ponds | Peter Burdfield Barns Green Village Store | Universal Trailers | Kinswood Eggs NYE Builders Merchants | Vattery Farm, Cranleigh The clubs and Organisations of Barns Green, Itchingfield and Neighbouring villages including Horsham Hockey Club, Shipley Scouts, 1st Southwater guides and all local residents without whose help and co-operation this event could not take place
BARNS GREEN HALF MARATHON
…WHERE IT ALL BEGAN.
THE FIRST RUN This was held in 1982 and attracted just over one thousand runners. The number of entries surprised the committee, and as entry was on the day there was an air of panic as a seemingly endless line of cars rolled into the village. Many members of the tennis club had volunteered to register runners and hand out pins and numbers but ten minutes before the start time it seemed an impossible task. The committee had worked hard over many months to acquire a full road closure, but if it was to be ‘valid’ they would have to adhere rigidly to the timings. The race was scheduled to start at eleven o’clock, but at three minutes to, athletes were either still registering or warming up in the grounds at Muntham. (The start line was on the school’s boundary, and the grid stretched back towards the school). However when they heard an anxious plea to place themselves on the grid, they magically slipped into formation. With less than a minute to go and much to the relief of the committee all one thousand were ready to race.
THE RACE MOTTO Vincit Qui Patitur. (‘He who endures Conquers’) had been Alan Train’s personal motto, and the committee accepted his suggestion that it would be appropriate for such an event.
SUCCESS Following the first event in 1982 The President of Sussex County AAA wrote, Here we have a race initiated by a few local jogging enthusiasts ….blossoming in a short time to the largest road race in Sussex, respected for its efficient organisation and welcomed by joggers and AAA Club members alike.
CURRENT HALF MARATHON COURSE RECORD Edwin Kipyego (2010) 01:04:28 Rebecca Moore (2014) 1:17:42
2018 RACE WINNERS LADIES 2018 HALF MARATHON
Rachel Hillman (455) Hailsham Harriers
Dani Tarleton (7) Arena 80 AC
Soulla Wright (1219) Arena 80 AC
Maisie Trafford (2002) Arena 80 AC
Kirsty Armstrong (2018) Burgess Hill Runners
Hannah Gibson (2541) Haywards Heath Harriers
MEN’S 2018 HALF MARATHON
MEN’S 2018 10K
Neil Boniface (1) Horsham Joggers
James Baker (5) Chichester Runners & AC)
James Turner (13) Brighton and Hove AC)
LADIES 2018 10K
Scott Overall (2003) Blackheath and Bromley Harriers AC
Gary Foster (2537)
Paul Navesey (2001) Crawley AC
HALF MARATHON LOCAL WINNERS
10K LOCAL WINNERS
1st Man Rob Sherwood 01:19:00 1st Woman Florence Beckett 01:59:01
1st Man Jon Salisbury 1st Woman Amanda Hassett
PRIZES AND RESULTS Provisional results will be displayed in the Village Hall as soon as they are available. Prize giving will take place at 12.00 for the first three of each race then other categories at 12:45. All results will be published on our website www.barnsgreen-half.org.uk as soon as possible. All runners who finish the course and are wearing their race number will receive a commemorative medal. HALF MARATHON CATEGORY
1st Veteran Male
1st Veteran Male
1st Veteran Male
1st Veteran Male
1st Veteran Female
1st Veteran Female
1st Veteran Female
1st Veteran Female
Men’s Team (3 runners)
Ladies Team (3 runners)
1st Local Male
1st Local Female
Fancy Dress Contest All Fancy Dress entrants meet at 9.00am for judging on the main stage 1st prize – £60
2nd prize – £50 4th prize – £30
3rd prize – £40
5th prize – £20
SPONSORED BY MEDALS TO ALL RUNNERS
HALF MARATHON ROUTE
Route markers Follow the green signs for the 10km route and the white signs for the half marathon route.
Barns Green Half Marathon and 10K runners will travel through the grounds of Christ’s Hospital, passing through the School’s magnificent Quadrangle. Families are warmly invited to find out more about the School – both day and boarding opportunities for boys and girls for entry into Years 7, 9 and the Sixth Form. Open Mornings are held termly at the School. More information can be found on our website www.christs-hospital.org.uk
NEW OUTSIDE FITNESS SPACE
DATE FOR YOUR DIARIES Barns Green Half and 10K
We are excited to announce the launch of our new state of the art outdoor training facility, this additional outside space will give members the opportunity to get outside and train in a fully immersive environment all year round.
Sunday 27 September 2020
This space will feature top of the line functional fitness equipment, as well as a bespoke metal container and will provide a fun and different way to train.
WHAT’S FEATURED IN THE NEW AREA? The new outside area will include a range of equipment, such as: A custom built, multi-functional rig for TRX, boxing, calisthenics, group training and more 4 squat racks with lifting platforms for all types of barbell movements 4 lane sled track which can be used for any form of HIIT training Matrix rower, Matrix HIIT trainer, the S-Force A battle ready fitness container, which isn’t just for working out, but can also accommodate every type of functional fitness equipment you can dream of to create different training stations State of the art flooring made out of Shock Turf, a 4G like surface which can be trained on all year round Handpicked, state of the art equipment All of the equipment was handpicked by Liam Yeates, Fitness Manager at the club. He says, “We want to provide our members and the wider community a fun and immersive way to train. The fitness team have gone to Escape Fitness, a global leader, to handpick and test some of the latest functional equipment to use on a day to day basis and within our new class programme that will be launching.’’ Furthermore, our Fitness team will be delivering two Escape Fitness boutique style group classes outside called BATTLE FIT and MOVE IT.
We would love to welcome you and show you our amazing facilities. Call us today to book a tour on 01403
Be quick to get the early bird offer! Half Marathon Affiliated £18 Unaffiliated £20
10K Affiliated £12 Unaffiliated £14
(First 100 entries only)
(First 50 entries only)
Entries open on 30th September 2019
RACE STATISTICS 10K HIGHLIGHTS 1
The time required, on average, for a woman to win a 10k run is 00:38:52
The time required, on average, for a man to win a 10k run is 00:36:15
The average woman completes a 10k run in a time of 01:02:46
The average man completes a 10k run in a time of 00:58:57
On average 54.0% of 10k run participants are women
The top performing age groups in the 10k run are female 30-39 and male 20-29
The most popular age groups in the 10k run are female 30-39 and male 40-49 23.8% of runners that complete a 10k run will return to run that same event the following year
HALF MARATHON HIGHLIGHTS 1
The time required, on average, for a woman to win a half marathon is 01:24:34
The time required, on average, for a man to win a half marathon is 01:13:27
The average woman completes a half marathon in a time of 02:18:35
The average man completes a half marathon in a time of 02:02:25
The top performing age groups in the half marathon are female 20-29 and male 20-29
On average 52.2% of half marathon participants are women
The most popular age groups in the half marathon are female 30-39 and male 30-39
22.2% of runners that complete a half marathon will return to run that same event the following year
N All parking by stewards and bucket collection going towards St Catherine’s Hospice
Main entrance and exit car park
Drop off only
MAP NOT TO SCALE
Horsham, Christ’s Hospital, A29, A24, A264
10km Finish line
Village Cricket Square
Tanks Massage tents
Entries on the day and collection point for numbers NO EXIT FROM THIS CAR PARK DURING THE RACE
Entrance to race start
Race Warm Up 1/2M 9.20am – 9.30am 10K 9.45am – 9.55am Prize Giving 12pm for the top three of every category then 12.45pm for the rest
gg are age a
Church Table Top Shop Food Court
Ambulance Communication Hub
Officials Car Park Platinum Ambulance Service
Fancy Dress Judging 9am
NO PARKING ALONG THIS ROAD
Runners shelter Drop off only
Patio Children’s Play area
Report any lost children to PA
Southwater and Bax Castle Pub
NO PARKING ALONG THIS ROAD
Race Start line 1/2 Finish Line
10am Half Marathon 10.20am 10K
Spectator Crossing point
A29 South, A272, Worthing, Billingshurst, Coolham
Spectator Crossing point
The Queens Head Pub Village Stores
HARRY ANDERSON TO START THIS YEARâ€™S HALF MARATHON As the new Principal of Muntham House School, I am delighted to be starting the Barns Green Half Marathon this year. The event has been extremely well organised over the past 37 years and helps to bring the school and the local community together. Having run the race last year personally, I experienced what a truly wonderful event the race is and how well it is supported. I would like to pass on my best wishes to all of all the runners in this yearâ€™s event.
Muntham House School is a specialist boarding and day school for boys aged 5-18 with social, emotional and mental health needs and autism which affect their learning and behaviour. The School has an excellent reputation and has been judged by OFSTED as Outstanding or Good for the last 20 years. Muntham has also picked up international awards from the British Council. Muntham House has a history of successful partnerships working with local schools, Care services, other public services and Further Education colleges. Muntham House School also has an excellent reputation with local and national employers, Further Education colleges and universities, where our young people continue to thrive and become successful citizens and taxpayers. Eight previous pupils have gone on to university and achieve degrees. Muntham House School, Barns Green, Horsham, West Sussex, RH13 0NJ Tel: 01403 730302 Email: firstname.lastname@example.org
KEY TIPS TO STAYING INJURY FREE WHILST CHASING THE FINISHING POSTS OF A HALF MARATHON OR FULL MARATHON 1
Consistency is the biggest objective when training for a race or a personal best. Try to avoid big gaps and sudden jumps in duration, intensity and frequency in your running. This will help you to stay injury free and keep you training, thus keep you consistent.
The 80/20 rule. 80% of your running should be done at a pace that when you finish you feel you could do it all again. This will allow you to recover quicker and allow the other 20% to be high quality speed work. This will allow you to be consistent. Consistency = results.
Get a coach. Being objective with your training program is very hard and self management is even harder. A coach or a mentor will help you map out a safe and timely training program specific to your goals. All too often we see injuries through over training, programs downloaded off the Internet and lack of periodisation (recovery). Its more common and easier than you think to have help from a coach. A good coach will allow you to be more consistent. Consistency = results.
Have a physio assessment to screen you for potential muscle tightness or weaknesses that could cause you time out with injury. A gait analysis from trained professional has transformed many runners who are injury prone. Working on subtle weaknesses outside of running could see you be more consistent. Consistency =results.
Your training ethos should be CONSISTENCY. At Alan Law Physiotherapy we offer athlete screening/gait analysis services. We also offer running/triathlon coaching and consultancy. Come to the physio tent on the green on race day and ask us more. Or visit our website and see testimonials from our athletes. You could always give us a call we love talking training and injuries.
Good luck. ONLY ÂŁ10 PER SESSION ON RACE DAY!
DONâ€™T FORGET Alan Law Physiotherapy will be at the massage tent on the village green during our event. Entrants will also be entitled to a 10% DISCOUNT on pre and post-race physiotherapy. Contact Alan Law on 07855 633627 or email email@example.com www.alanlawphysiotherapy.uk
MUSIC TO RUN BY
Location: Village Green
Location: George & Dragon
Sussex Steel is a charity (CIO) created by individuals who are passionate about steelpan and committed to increasing the musical opportunities for people in Sussex and beyond. Our goal is to make steelpan accessible to everyone. @sussex_steel
THE JUKEBOX 6
THE FEATHERSTONE JAZZMEN
The band was originally formed in 1983 playing traditional style jazz music and over the years we have played in countless venues in the Worthing area. Our regular venue is the Woodman Arms on the A27 between Worthing and Arundel where you can listen to us play on the second Thursday of the month.
Paul Stanworth along with Andrew Hyldon, Paul Corrosion and Paul Singleton are regular attendee’s and performers at the monthly “Acoustic Showcases” at the Queens Head, Barns Green. Performing acoustic and energetic rock, pop, rock ‘n’ roll, country, soul, blues, traditional and original music.
Location: Crossroads/10K Finish & ½ Finish
Location: Trout Lane/Two Mile Ash Corner
The Jukebox 6 are a covers and live karaoke band from West Sussex. We have a large catalogue of Rock and Pop favourites and we also play requests. Get ready to rock your socks off! @thejukebox6
SMALL TOWN KIDS
Location: Donkey Bridge – adjacent to the Bax Castle
Jodie Munday and Michael Gates two of the hardest working and busiest Musicians in the local area, both as solo performers and in various bands join us as covers duo ‘The Small Town Kids’
IM ‘N’ IM
Location: Village Green
Local acoustic duo Im ‘N’ Im On the Village Green along side ‘Sussex Steel’ join us once again to entertain the crowds and welcome the runners back to the Village. @ImnIm-752208458296369
PPL PRS United for Music licences the use of copyright music across the UK, giving businesses and organisations the legal permission they need to play the music they want. These licences ensure that music publishers, songwriters and composers are fairly rewarded with royalties so they can keep making music – and mean that we’re able to support music at events like the Barns Green Half Marathon and 10K Races. For more information about PRS for Music or music licensing, visit www.prsformusic.com or call 0800 068 4828
PRESENTATION OF CHEQUE for £19,101,00 from last year’s Half Marathon and 10K
IN AID OF
Vernon Jennings and Pauline Muncer presents the cheque to Michaela Clements of St. Catherine’s Hospice
THANKS TO ALL OUR VOLUNTEERS
Making Food Happen are proud to be sponsoring this awesome running event again this year to support our local village, Barns Green . I â€™m running the 10k, Freddy is doing the half and the kids and the grandparents will be cheering us on â€Ś so a full on family event for us! Good luck to everyon e taking part. Much Love, Emma and Freddy x For more info on what goes on at Making Food Happen check out www.makingfoodhappen.com You can also follow me on makingfoodhappen and
RECOVERY PLAN – Post Half Marathon HERE ARE A FEW IDEAS ON HOW TO DEVELOP YOUR RECOVERY PLAN 1
Take a break from the impact of running for four or five
days, and cross-train three times for 25 to 30 minutes with activities that are low impact and will warm your muscles. Walking, cycling, and swimming are great alternatives.
Incorporate full-body flexibility exercises after every workout
(yoga is perfect). Consider treating yourself to a massage and taking complete rest days as well.
gradually increase your running time (distance). Start with an easy 30-to-40-minute run later this week to see how things feel. If you can run without aches, pains, or altering your stride, continue to gradually build your running time and distance with a few more 45-to-50-minute easy runs. If all goes well, by week three you’ll be back to a solid foundation of miles.
k! G ood l u c
AN ENTRY INTO NEXT YEARS RACE Like our Instagram page, follow us and tag yourself and your bling using the hashtag #Ilovebarnsgreenhalf2019 or #IloveBG10K2019. Winners will be chosen at random and all entries must be submitted by 31st October 2019. One entry per race to be won. The best entries will be shared on our Instagram page.
Follow a “reverse taper” over the next two weeks and
You’ll maintain your running fitness for the next round of half-marathon
training by running three or four times per week for a total of 15 to 20 miles per week. A typical maintenance training week might look like this:
• • • • •
Recovery starts the minute you cross the finish line.
Alternate long runs once per week (6 miles, 7 miles, 8 miles, 6 miles) One or two easy runs of 4 to 5 miles A moderate-to-fast run of 4 to 5 miles (fartlek, tempo, negative split) Easy to moderate cross-training Strength training twice per week, either on cross-training days or after easy runs
Everyone recovers at different rates and the speed at which we recover
depends on many variables like the intensity of your race performance, sleep, stress, diet, age, and even the race climate. It’s a good idea to keep a log and track as many of these variables as possible. You’ll learn how to develop an efficient recovery plan that works for you.
#barnsgreenhalf2019 #BG10K2019 #barnsgreenhalf #barnsgreen10K #running #community #barnsgreen #westsussex #villagelife
Source: Coach Jenny Hadfield, runners world.com
WHAT LAST YEAR’S RUNNERS THOUGHT “What a race.. great Marshals, great bands. My 1st half. Pretty chuffed. I wanted under 2hours. I got 1.55.38 on my garmin. 1.55.39 on my chip time.”
“Loved it today, lovely scenic route with lots of support on the half.. brilliant bands and lovely encouraging marshals! Well organised and brilliant events on the green for families! See you next year!” Heide Barnes
“Loved it! Thank you.” Paul William Arnold
“Great race. Very well organised and fantastic route.” John Poustie
“Cracking day - again! My second time. Was great to see so many locals and the children at Christ’s Hospital school playing such amazing music to keep us all going! I loved it! I’ll ache tomorrow though!”
“Thanks so much to the organisers and a massive well done to all the amazing runners! Looking forward to helping out again next year and bringing my family!”
“Most definitely.. Great fun awesome atmosphere great course, beautiful scenery.. Will be having a another go for sure.” Mike Smith
“What a great race at the @BG10km. A new PB of 42.27 (93 seconds off previous!) and a gold medal for finishing in the top 50 (27th out of 581!). I actually stuck to my race plan of starting slow and getting faster rather than sprinting out then dying later on. This slightly went astray with a long hill just after 8km, but I still finished with a big sprint and overtook a few people on the final straight!” proudfoot_runs
“Fantastic event, well organised, beautiful views and lovely support.” Dan Suit
“It was brilliant as always so well organised, with the support of the whole village!! Just love it. Thank you to everyone involved in putting this on for us!”
“Having run the 1st BGHM 1982 which started my running ‘career’. The event has gone from strength to strength over the years. Excellent facilities and top organisation. Now with the 10K race too. I enjoy coming back to BG to see so many special people & friends who keep this event going. This year having travelled from my home in Liverpool to take part. Excellent event.”
“My first 10K with my wife, (54:55)! Having watched my wife in the half a few times while looking after the kids. It was great to finally be part of the action. This is a brilliantly organised run such helpful volunteers. Great parking, bag holding, entertainment.. . I could go on and on. Many thanks and we will be back.” Craig Hanwell
“Wonderful day - my 1st BG10k. Great course and support from marshalls and the public. Will be back next year keep up the good work everyone involved. Well done.” Martin Roake
TELL US WHAT YOU THOUGHT OF THE RACE IN 2019 46
e mail:firstname.lastname@example.org email@example.com email: 01403 730334
01403 730334 Good luck to all runners today. Spectators – WeGood are openluck until to 5pm the sale oftoday. newspapers, allforrunners
refreshments, hot and cold drinks, confectionery and fruit. Spectators – We are open until 5pm for the sale of newspapers, Handmade Pizzas and sandwiches – refreshments, hot and coldfresh drinks, confectionery available all day made on our deli while youand waitfruit
Handmade Pizzas and sandwiches – Post Office alldeli day. available all day made freshopen in our while you wait You can withdraw money - its an ATM! Office open all day. PopPost along and see us…………….. You can withdraw money – it’s an ATM! Pop along and see us.....................
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BARNS GREEN ROAD CLOSURE PLAN
Barns Green Half Marathon & 10K Programme 2019 West Sussex