Sunday 11 July
BRITISH 10K LONDON RUN 2010 OFFICIAL EVENT PROGRAMME London Welcomes the World! Trumpeters from HM Lifeguards will perform at the start
25,000 runners | Central London | Historic landmarks Great Britain’s Number One to Run through the Heart of London featuring: King’s Troop Royal Horse Artillery Mounted band of the Blue and Royals Trumpeters from HM Lifeguards
Event Programme 2010
Thousands cross Westminster Bridge under the world’s most famous clock, Big Ben, with the British Houses of Parliament forming a spectacular backdrop.
Contents Introduction . . . . . . . . . . . . .3 Finding your way . . . . . . . .5-7 Baggage Bays . . . . . . . . . .8,9 Race day: What you need to know . . . . . . . . . . .11 Race Day Programme . . . . .13 Race day Dos and Don’ts . . . . . . . . . . . . .14 Meeting up post race . . . . .15 Race Route map . . . . . .16,17
Chronotrack Chip Timing . . . . . . . . . . . . .20
JOIN TEAM WILLOW
Medical advice . . . . . . . . . .21 Household Cavalry Museum discount offer . . . . . . . .22,23 Toilets . . . . . . . . . . . . . . . . .25 Review 2001-2009 . . . . . . .31 Remembering those we have lost . . . . . . . . . . . . . . . . . . .33 ASICS 10% Discount Voucher . . . . . . . . .Back page
Water Stations . . . . . . . . . .19
Programme 2010 Published by: Union Jack Sports Ltd, 18b Charles Street, Mayfair London W1J 5DU Printers: www.firstdesignandprint.co.uk Advertising Sales Mike O’Reilly, Union Jack Sports Ltd. Photography Thanks to: Victah Sailer, Jeremy Hemming, Mark Sherman, Tom Lewis, MarathonPhotos.com and many others. Frontcover: Participants pass in front of London’s historic Westminster Abbey
help us do something special... The Willow Foundation is a national charity that provides morale-boosting special days for seriously ill 16 to 40 year olds throughout the UK. The aim of each special day is to provide time out from the treatment of a life-threatening condition - it could be the chance to fulfil a dream or an opportunity to bring some much-needed normality back into a young person’s life. You could help to make more special days possible by participating in the Asics British 10K London Run for Willow. Your support is invaluable and we will back you all the way. Please see our website for more details of this and other challenge events coming up in 2010, including the charity’s very own ‘Willow 10K’ on 2 October. Go to www.willowfoundation.org.uk
If you have any questions or to request a challenge info pack, call the challenge events team on
01707 259777 or email firstname.lastname@example.org
special days for seriously ill 16-40 year olds
Registered Charity No. 1106746
FSID IS THE OFFICIAL RACE cHARITY to join team FSID for the british 10K London Run 2010 call 020 7802 3201 or email email@example.com don't run alone, support us and receive exclusive team benefits including race day cheering and after party.
over 1,000 babies lives saved every year as a result of our work. fsid.org.uk - funding research - supporting families - giving safe sleep advice
Mike O’Reilly - Event Founder
Welcome to the 10th Aniversary Race
Event founder and director Michael O’Reilly (No. 22 right side), leads the chasing pack across Tower Bridge before finishing 5th in the 1990 London Marathon.
his year's race marks 10 glorious years of the staging of this inspiring and remarkable 10km run through the heart of central London, on a course that will be partly used for the 2012 Olympic marathons which will also pass many of London's truly world class historic landmarks.
Each year the number of participating runners (including Olympic, World and European champions) and charities increases. More importantly, the amounts of money raised by participants and charities taking part in the British 10k London Run also increases. more money for charities It is now estimated that the British 10k London Run provides the platform on which up to £3 million is raised each year. This is especially heartening given that no charity is penalised or fleeced by being charged more than members of the public to take part. It is worth
pointing out that there has not been a penny increase in the cost of entry to charities since the event was first staged in 2001 despite increased staging costs. It is a also a sad fact worth noting again that the only oposition to the creation and continual staging of The British 10k London Run continues to come from full and part time employees of the London Marathon Limited. Not only have they failed to prevent the race from being staged but attempts to undermine it have also failed. It is in no one’s interest, including charities, to have one limited company monopolising the sport in London. 10th Anniversary Year Sporting politics aside, within this 10th anniversary issue we look back at some of the remarkable events of both national and global signifcance which the British 10k London Run has been part of. As for the future, with London's hosting of the 2012 Olympic Games just around the corner there is much to look
forward to over the next few years in the continual establishment of London's greatest 10km run. This year we welcome for the first time the mounted band of the Blues and Royals to perform the opening ceremony on Piccadilly. Finally, one thing is for certain: neither Union Jack Sports Ltd nor the British 10k London Run will be intimidated, bullied or undermined by anyone. Nor will the race be used as a vehicle to penalise charities taking part as they all have a guarantee that there will be no increase in the cost of their places through to 2013, which covers both the build up and legacy period of London hosting the world’s largest sporting event.
Michael O’Reilly Event Founder & Director
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Getting to the race
Finding your way
Nearest London mainline and underground stations (see pages 6-7) ThenearestLondonunderground stationstothebaggagebaysat WaterlooPlace,LondonSW1 5ED: PiccadillyCircusUnderground Approx. 3 mins walk down lower Regent Street. LeicesterSquare Underground Approx. 7 mins walk via Leicester Square, Haymarket or Charing Cross Road and Trafalgar Square. CharingCross Undergroundand Mainline 5 mins walk away via King Charles 1st Island and then west along Cockspur Street. WestminsterUnderground 10 mins walk up Whitehall towards Trafalgar Square. Turn left at the top of Whitehall into Cockspur Street, walk 150m along Cockspur Street and you will find Waterloo Place on your left next to the Institute of Directors. St.James's ParkUnderground 10 mins walk across St. James's Park towards The Mall and The Duke of York monument. Embankment Underground Exit onto Northumberland Avenue and walk up Northumberland Avenue towards Trafalgar Square and on to Cockspur Street. Follow signs to Waterloo Place. MainlineStation: Charing Cross is the nearest mainline station - a 5 mins walk to Waterloo Place.
Getting from the baggage bays to the start The baggage bays open at 8.00am. Once you have deposited your kit bag walk south towards the 150ft tall Duke of York monument. Turn right into Carlton House Terrace just before the base of the statue and follow the signs to the start. Separate toilet facilities for men and women are located here. Stewards will escort you along the south side of Pall Mall, up St Jamesâ€™s Street to Piccadilly at 8.30am and on to the start.
(See pages 6 & 7)
At the start! As the pre-race holding area is on the south side of Piccadilly with the north side as the race route their are no pre-race predicted finish time pens. This type of prestart assembly is only possible for road races which start in open park spaces. The pre-race holding area is operated on a first come first served basis - accessed only from the baggage bays in Waterloo Place. From9.00amuntiltheracestart at9.35amtherewillberecorded andliveentertainmentincluding theopeningceremonyconducted bythemountedBandoftheBlues andRoyals.
Finding the Baggage Bays
ASICS British 10k London Run
2004, thousands of runners pass Admiralty Arch at Trafalgar Square
2001, the inaugural race finishes on Victoria Embankment
BAGGAGE AREA WATERLOO PLACE
TO BAGGAGE AREAS
TO RACE START
FINISH LINE WHITEHALL
FROM FINISH LINE TO BAGGAGE BAYS (After Race)
FRIENDS AND FAMILY MEETING POINT POST RACE
PRE RACE CHARITY RENDEZVOUZ POINTS
Directions to the baggage bays and start
PreRace Open8.00am Close9.15am
....................................... Note: There is no access to the start from Hyde Park Corner, nor are there any pre-start baggage bays at Hyde Park Corner. The only baggage drop off bays are in Waterloo Place.
....................................... PostRace Open10.00am Close12.30pm
ST MI NS T
Finding the Baggage Bays
BAGGAGE BAYS WATERLOO PLACE SW1 5ED .......................................
BR IDG E
2002, thousands race along Victoria Embankment
Charity Parking Bays Permit Holders Only
9,801 - 10,200
RED NUMBERS BAG ZONE
12,200 - 12,599 12,600 - 13,999 14,000 - 14,399 14,400 - 14,799 14,800 - 15,199 15,200 - 15,599 15,600 - 15,999 16,000 - 16,399 16,400 - 16,799 16,800 - 17,199 17,200 - 17,599 17,600 - 17,999 18,800 - 18,399 18,400 - 18,799
10,601 - 10,999
18,800 - 18,999
SAKA WATER STATION
SAKA WATER STATION
P A SYSTEM ALONG CENTRAL ISLAND
11,800 - 12,199
SILVER NUMBERS BAG ZONE
PAVEMENT ATHENIUM CLUB
ENTRANCE TO CLUB KEEP CLEAR
11,400 - 11,799
1,360 - 1,800 1,801 - 2,200 2,201 - 2,600 2,601 - 3,000 3,001 - 3,400 3,401 - 3,800 3,801 - 4,200 4,201 - 4,600 4,601 - 5,000 5,001 - 5,400 5,401 - 5,800 5,801 - 6,200 6,201 - 6,600 6,601 - 7,000 7,001 - 7,400 7,401 - 7,800 7,801 - 8,200 8,201 - 8,600 8,601 - 9,000 9,001 - 9,400 9,401 - 9,800 10,201 - 10,600
CARLTON GARDENS TO START
SAKA WATER STATION
11,000 - 11,399
BRITISH RED CROSS MEDICAL
WC'S Men & Women's
PALL MALL P A SYSTEM ALONG CENTRAL ISLAND
SAKA WATER STATION
PICCADILLY CIRCUS 200M
CHARLES II STREET
ST. JAMES' SQUARE
LOWER REGENT STREET
ASICS British 10k London Run
STEPS TO THE MALL
19,000 - 19, 23,400 - 23 23,000 - 23 22,600 - 22 22,200 - 22 21,800 - 22 21,400 - 21
HELP DES REPLACEM NUMBER
21,000 - 21, 20,600 - 20
22,200 - 20,
21,800 - 22,
21,400 - 21,
21,000 - 21,
20,600 - 20,
SAKA WATER STAT
(1.5km - 7min jog) PAVEMENT
SAKA WATER STAT
(1.5k DUKE OF YORK STATUE
SilverZone: Platinum Charities
Institute of Directors Building
20,200 - 20,599 19,800 - 20,199
RedZone: Individual Gold Entrants inc. overseas entrants.
19,400 - 19,799
GreenZone: Individual chip timing entrants (only for those who ordered chip timing at the time of entering)
23,800 - 24,199 24,200 - 24,599 24,600 - 24,999
PurpleZone: Corporate Teams
25,000 - 25,399 25,400 - 25,799 25,800 - 26,199 26,200 - 26,599 26,600 - 26,999 1,025 - 1,351
R1-R750: Reissued lost and replaced numbers BRITISH RED CROSS MEDICAL
700 - 1,024 376 - 699 51 - 375
SAKA WATER STATION
km - 7min jog) STEPS TO THE MALL
Official Charity FSID Team
45,400 - 46,000 45,000 - 45,399 44,600 - 44,999 44,200 - 44,599 43,800 - 44,199 43,400 - 43,799 43,000 - 43,399 42,600 - 42,999 43,200 - 42,599 42,800 - 43,199 42,400 - 42,799 42,000 - 42,399 41,600 - 41,999 41,200 - 41,599 40,800 - 41,199 40,400 - 40,799 40,000 - 40,399
RED NUMBERS BAG ZONE
SK MENT RS
BlueZone: Diamond Charities
Trafalgar Square 200M
BAGGAGE BAYS WATERLOO PLACE SW1 5ED
SOFO TEL HOTEL
SAKA WATER STATION
BLUE NUMBERS RED NUMBERS BAG ZONE
RED NUMBERS BAG ZONE
Leicester Square 200M
Finding your baggage bay
29,000 - 29,400 29,401 - 29,801 29,802 - 30,000
PURPLE No.s BAG ZONE
R1- R401 R402 - R750
" # " $ %#
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7361_A1 Scope is a registered charity, number 208231. ÂŠ Scope February 2010
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Race Day - what you need to know Within your race pack you will find two numbers. The large colour number must be pinned to the shirt you intend to run in. (If you ordered chip timing your chip will be attached to the race number) The smaller black and white number is to be pinned to your own kit bag you leave at the baggage bays located in Waterloo Place, off Pall Mall, London SW1Y 5ED. (see map on pages 8 and 9 for details)
IMPORTANT! Itisaconditionofraceentrythat youfullycompleteinblock capitalsthemedicalinformation /nextofkincontactdetailsonthe backofyourracenumber. Ifyoudonotwearyourrace numberduringtherace,stewards willpreventyoufinishingon Whitehallasyouwillbedeemed tobecheating.
LOST YOUR RACE NUMBER? If you have lost or misplaced your race number you can obtain a replacement at the help desk at the baggage bays. You must bring proof of I.D. and proof of entry. Undernocircumstances whatsoeverareyoutogiveyour racenumbertoanyoneelseto runin,asincaseofemergency youroriginalraceregistration detailsareheldonadatabase withtheemergencyservices coveringtheevent.
RACE PARTICIPANTS: Do not go straight to the start at Hyde Park Corner Pleasedonotunderany circumstancesgodirectlytothe startatHydeParkCornerasyou canonlyaccessthestartunder theguidanceofstewardsfrom thebaggagebaysinWaterloo Place.Thewholestartareawillbe securedwith8fthighscreened fencing. ...................................................... BAGGAGEBAYSARECOLOUR CODEDASFOLLOWS:
Race Day Information
Blue Zone: Diamond Charities Silver Zone: Platinum Charities Red Zone: Individual Gold Entrants inc. overseas entrants. Green Zone: Chip timed runners Purple Zone: Corporate Teams. R1-R750: Reissued lost and replaced numbers See map on pages 8 and 9 for baggage bays layout. Each baggage bay area is both colour and numerically number coded in blocks of 400. You may only deposit your own kit bag in the bay which matches your colour coded race number. For example, if your race number is the colour red 10,802 you can only deposit your bag in the Red Zone bay 10,801-11,201. There will be three stewards manning each bay from 8:00am until 12:30pm.
TOP TIP! Donotbringexcessiveamountsofcashorvaluablestotherace,aswe cannotbeheldresponsibleforlostorstolenitemshowevercaused. Itisrecommendedthatyouuseasmallpadlocktosecureyourkitbag whichyouintendtoleaveatthebaggagebaysandpinthekeytoyour runningshorts.
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Help for Heroes was launched in October 2007 and has since raised over £40 million to provide direct, practical support for wounded Servicemen and women. Our message is simple, H4H does not seek to be critical or political, we simply want to help by asking everyone to do their bit to raise money. Once that money is raised we go to the experts in the Army, Royal Navy and Royal Air Force for guidance as to how best to spend it. It is our intention to spend all we raise on the practical, direct support of those wounded in the service of our country since 9/11.
Good luck to everyone running in the race today, we hope you enjoy your run and you’re not put off running for life! A big thank you must go to everyone who has chosen to support H4H in their run. We appreciate everything you have all done on our behalf especially the long hours in the gym training for the run, arranging the many imaginative and exciting events used to raise money and of course completing the run itself. We are hugely grateful to all of you and we hope you have enjoyed the experience of raising money for our blokes, the men and women of the armed forces.
We don’t like to sit on money which has been raised, we prefer to get it out to help as soon as possible. The ethos is: Money In, Money Out and to date over £34 million has been spent on, or allocated to, facilities or services that will improve the lives of those who are wounded in the service of the country. Our latest appeal, “The Launch pad to Life” fund has enabled H4H to grant £20 million to help build four Recovery Centres where the wounded can live while they prepare for the next phase of their lives, whether that is in the Services or civilian life. The centres are planned for the garrison towns of Colchester, Catterick, Tidworth and Edinburgh where a Pathfinder Centre opened in the summer of 2009.
To find out more about Help for Heroes and what we are doing to help the blokes please log on to our web site: www.helpforheroes.org.uk Donations can be made by calling 0300 200 1066 with a credit or debit card or to make a £5 donation please text HERO to 60999, you will be charged £5 (donation) plus your standard network rate. Telephone helpline - 0845 673 1760
Race Day Programme
Baggage Bays open
Stewards will start to escort runners to the start
Stewards will escort runners onto Piccadilly
Baggage Bays close
Opening ceremony commences with PA systems around the route playing Land of Hope and Glory, Rule Britania and other classic sound tracks.
Procession of the Lord Mayor of the City of Westminster and the mounted band of the Blues and Royals along Piccadilly to the start. The mounted band of the blues and Royals will then return down Piccadilly, turn on to St James’s Street at the Ritz hotel continue along Pall Mall and on to Trafalgar Square
Mounted band of the Blues and Royals
Blues and Royals drum horse, Spartacus
Lord Mayor of the City of Westminster to address runners
The National Anthem
Elite runners to line up at the start
King’s Troop, Royal Horse Artillery start race with field gun.
10.03am First male runner approaches finish on Whitehall carrying a 1948 London Olympic relay torch
Race Day Programme
Race Day Programme
King’s Troop, Royal Horse Artillery
10.08am Lead woman finishes on Whitehall 13
Dos and Don’ts
Dos and Don’ts - Race Day
Race Day ‘Dos’
If the weather is hot leading into and on race day ensure that you are fully hydrated before leaving for the race.
Arrive at the baggage bays between 8:00am and 8.55am at the latest. The opening ceremony begins at 9.10am. The start is 1.5km from the baggage bays - so allow 15 mins to arrive in time: The ideal warmup!
Once you have dropped off your kit bag in the correct colour coded bay, please make your way towards the tall Duke of York column and follow the signs to the Start. Please only take one free water bottle each and remember those following behind you. ✔
Please keep on the road at all times keeping the pavement clear for spectators and other members of the public. 14
Do keep to the left hand side of the road on Pall Mall, St. James’ Street and on Piccadilly as the right hand side of each road is the race route!
During the race if you are a slower runner, keep to the right side of the race route and allow faster runners to pass on your left hand side.
Finish Line: Once you have crossed the finish line collect your free bottle of Gatorade and please keep moving forward towards Nelson’s Column in Trafalgar Square as a great many thousands of runners will be crossing the finish line behind you!
When you arrive back at the baggage bays again please take only one water bottle each and consider others arriving after you. ✔
At the baggage reclaim area (approx 600m from the finish line) you will be handed your post race Asics goody bag which contains your finisher’s medal. Once you have collected this and your own kit bag, please vacate Waterloo Place and rendezvous with friends and family away from the baggage area. Suggested sites are The Mall, Eros at Piccadilly Circus, The National Gallery at Trafalgar Square or in St. James’s Park - all within 200m of Waterloo Place.
Finishers’ Medals GET YOUR POST RACE GOODY BAG Finishers’ medals will be included with the post race Asics goody bag which you collect after the race back at the baggage bays in Waterloo Place.
Meeting up post race
Finding family & friends
After crossing the finish line please keep moving forward towards Trafalgar Square to meet friends and family
Race Day Don’ts
Do not under any circumstances whatsoever go direct to the start at Hyde Park Corner as there are no baggage drop off facilities here and the entire start area will be cordoned off with 8ft tall fencing. The pre race baggage drop off bays are located in Waterloo Place at the east end of Pall Mall - 200m West of Trafalgar Square, see map pages 6 - 7.
No vehicles are allowed into the baggage bays in Waterloo Place or on the race route.
BICYCLES: There are no cycle bays on or around the race route. Please use public transport to get to/from the race.
CARS: No parking for public cars on or near the race route. Please use public transport to get to/from the race. See website for list of central London road closures.
Meeting up: pre and post race Pre and post race rendezvous for charities
Meeting family and friends post race
It is recommended that participating charities meeting team members coming from around the UK should rendezvous in the first instance away from the baggage bays at 8:00am.
The finish area along Whitehall and at the baggage bays in Waterloo Place will be heavily congested. As a result it may be difficult to locate family and friends within these areas. It is recommended that you plan to meet up away from these sites. Locations you may wish to consider are:
Suggestedsitesincludeoutside localundergroundstationssuch asPiccadillyCircus,Westminster, LeicesterSquare,CharingCross, EmbankmentoratCharingCross mainlinestationorinfrontofThe NationalGalleryontheNorthside ofTrafalgarSquare. All are within a 3 - 12 minute walk of the pre-race baggage bays. See map on pages 6 & 7.
TheMall, PiccadillyCircus, TheInninSt.James'sPark, HorseGuardsParadeGround NationalGallery
atTrafalgarSquare. Consult a London A-Z Map if you are unfamiliar with central London or see pages 6 & 7. 15
The ASICS British 10k Lond
Race Route 2010
Race Route PA Systems at all major landmarks will be playing inspirational music including the theme from ‘Chariots of Fire’, ‘Land of Hope and Glory’, ‘Rule Britannia’ and ‘I vow to thee my country’
Photos: Top: 2005, Launch of the VE-Day team on the 60th anniversary of VE-Day in Trafalgar Square with Spitfire and World War II fighter pilots. Middle: 2002, Lord Wedgewood presents the Wedgewood September 11th Memorial Vase to New York City Fire Fighters team. Bottom: 2002: Blues and Royals and Lord Mayor of the City of Westminster, Cllr. Blois
Bestrecommended spectatorvantagepoints Spectators can catch the action and cheer runners at: 9:00am Piccadilly, Opening ceremony commences
Race Route 2010
don Run Race Route 2010
9:05am Piccadilly, Procession of the Lord Mayor of City of Westminster and mounted band of the Blues and Royals 9:20am Mounted band of the Blues and Royals to pass in front of Trafalgar Square 9:25am Lord Mayor, City of Westminster welcome speech 9:29am National anthem 9:33am Elite runners line up at start 9:35am Kingâ€™s Troop, Royal Horse Artillery start race with field gun 9:38am Trafalgar Square 9:40am Embankment at Golden Jubilee Bridge 9:42am Waterloo Bridge 9:46am Blackfriars Bridge 9:48am Big Ben 9:50am Westminster Abbey/Parliament Square 10:03am First runner to finish on Whitehall
See page 15 for ideas on where to meet up with runners after the race.
The Asics British 10k London Run
Water stations Saka Water Stations Baggage Bays, Waterloo Place There will be eight water stations located at the entrances and exits to the pre/post race baggage bays On-course water stations 2km Northumberland Avenue 100m from Trafalgar Square 5km Near the junction of Lambeth Hill with Upper Thames Street 7.5km Near Waterloo Bridge 8.5km On Westminster Bridge
Saka Water, the Official Supplier, will provide up to 80,000 500ml bottles of water. Water will be available at the following locations:
Water will also be available after the finish line on Whitehall and again post race at the baggage bays.
Please be considerate and take one bottle per person - not two or three!
Chip timing - important info
Chip Timing - getting it right his year’s Asics British 10K race will be timed using the new ChronoTrack timing system. Each individual runner, charity team or corporate team, who ordered a chip timing device at the time of entry is to wear the device on their shoe. It will be “read” by mats situated at the course start and finish. The timing device will be a tag, called a D-Tag, that you will receive attached to your race number. You must remove the D-Tag from your race number and attach it to your shoe prior to the race, following the instructions. Runners with chip timing must wear the D-Tag correctly in order to have their finish time recorded.
Fitting your D-Tag STEP 1 Remove the tag from your race number. Make sure the adhesive strip stays on the race number
STEP 2 Separate the D-Tag from directions by tearing at ‘tear along here’, i.e. down the centre of the D-Tag
STEP 3 Form a CIRCLE around the laces where they cross
No D-Tag, No Time!
STEP 4 Line up the holes in the D-Tag and join the ends together with the adhesive tab
The D-Tag is single use and can be disposed of after the race. D-tags do not need to be collected.
Paula Radcliffe, British 10k Record Holder wore CT in NYC Half Marathon ‘09
STEP 5 Rotate the D-Tag to correct side up, so that your race number is showing Further information and videos are available on the race website at www.thebritish10klondon.co.uk
Remember: Round is Good, Flat is Bad!
Your D-Tag is read by mats under the start and finish lines.
Medical Advice TOP TIP!
Preparations... As always, a sensible approach needs to be taken to all distance running especially with regard to training, which will be different for each person. The first thing to do if you are not a club or experienced runner is to have a medical with your GP to ascertain if it is sensible for you to take part in the event and if given the all clear, to then start building up your exercise regime at least six months prior to the event.
On race day, warming up is essential prior to the event so try and keep warm outer clothing on until the last minute. The British Red Cross will be on hand to help you with any injury or illness. Please find the nearest Red Cross first aider if you need support.
Guidelines for runners
Don’t forget to warm up!
Medical Conditions If you have a medical condition and your Doctor still says that you can compete in a long distance run then it is sensible to inform the race organiser of your pre-existing condition so that in the event of you becoming ill during the race, the medical team can be made aware of your pre-existing condition. If you have a ‘medic alert’ bracelet, then make sure you wear it for the race. Nutrition Nutrition plays a part in fitness and carbohydrate ‘loading’ can enhance running performance by allowing the competitor to run at optimal pace for a longer period before fatiguing. For the welltrained runner, this may be achieved by tapering exercise over the final days before the race and ensuring carbohydrate intakes of 10-12 g/kg/day over the 36-48 hours prior to the race. Sports nutrition guidelines recommend the runner consumes sufficient amounts of carbohydrates to promote restoration of muscle glycogen between training sessions.
After the race Just as important as warming up is warming down at the end of your run. The most dangerous period for any runner is the twenty minute period at the end of the event, and it is essential that you do not just stop at the end, but keep moving around, a little jogging, then walk for enough time for your body to adjust to the completion of the event. You must keep up your fluid levels before, during and at the end of the event, and eat a power bar or similar when you can at the end. Allow an hour or so before having a large meal, it is better to eat a little and often for the first six hours following the event.
Visit the Household Cavalry
See behind the scenes and discover the unique story of The Household Cavalry
The Household Cavalry Museum is unlike any other military museum because it offers a unique ‘behind-thescenes’ look at the work that goes into the ceremonial duties and operational role of The Household Cavalry. Located in one of the most historic buildings in the city of London, Horse Guards has guarded the main entrance to the Royal residences and has been home to The Household Cavalry for more than 300 years. The story of The Household Cavalry is brought to life through the words, memories, and stunning collections
of those who have served in it’s ranks. Through modern interactive displays, hear first hand accounts of their preparation for the great ceremonial occasions and their modern day fighting role as an armoured reconnaissance regiment. From a glazed screen inside the museum, visitors can view into the working stables of The Queen’s Life Guard.
April until October 10 - 6pm November until March 10 - 5pm The Household Cavalry Museum is situated at Horse Guards, Whitehall, London SW1A 2AX Nearest underground stations are Charing Cross, Embankment and Westminster.
For all enquiries and bookings call 020 7930 3070 www.householdcavalrymuseum.org.uk
Special Entry Discount Voucher Adults Children/Concessions Family ticket Valid until 31st December 2010
£3.00 £2 £7.50
(2 adults 3 children)
Photographs courtesy of Giles Penfound and Paul Carter.
A LIVING MUSEUM
Be part of an Charity reg no. 207994 (England & Wales), SC038731 (Scotland) N116
amazing team Wherever you choose to run, whatever the distance – running as part of a team can make all the difference.
Join us and we’ll support you all the way. You’ll also get to run in an exclusive Nike running vest. With you on our team we can provide more care to people with cancer when they need it the most. Visit www.mariecurie.org.uk/run2010 or call 08700 340 040 to sign up Fit vest FREE Nike Dri- ember m for every team
Toilet facilities: Don’t get caught short - read this! WCFacilitiesattheBaggage Bays,WaterlooPlace
Go before you leave either your home or hotel as due to lack of space there will be only a very limited number of toilets in the baggage bays
Upon arrival at London Underground and mainline stations you are strongly advised to use public facilities at the station:
Free of charge: Piccadilly Circus Charing Cross
50p Charge: Westminster Underground Station
Due to the limited amount of space available for the positioning of free standing portaloos it is only possible to provide up to 100 individual units so please be sensible and go to the toilet before you leave home or use public toilets at London Underground or Mainline stations.
Do not use either Green Park Underground Station or Hyde Park Corner Underground Station as there is no access to the start from these stations.
Toilet Facilities for 2010
On-route toilet facilities you ha
City Loos Each of these facilities has a charge of 50p:
Before the start at Green Park Underground station 3km and again at 6.8km point on Victoria Embankment, near Embankment Underground station 7.5km point at Westminster Pier 8km point inside Westminster Underground station. 9km point outside Queen Elizabeth II Conference Centre opposite Westminster Abbey.
Additional on-route toilet facilities provided by race organisers will be located near the 5km point at the junction of Lambeth Hill and Upper Thames Street, London EC4V 3BJ.
Locate the nearest WC’s with SAT-LAV You can also locate the nearest toilets on the race route for runners and spectators using Sat Lav: Text ‘toilet’ to 80097 (texts charged at 25p) You will be directed to the nearest toilet facilities
S G N I H T T THE BES 4Runners competing in the Asics British 10k London Run can visit their local running shop and collect a copy of Running Free for free or visit www.runningfreemag.co.uk to read the magazine on line
4Subscribe to have it delivered every month for a year for just ÂŁ23.00
4Organising a race? Add your event to our free listings pages by calling 01892 533535
E E R F E R A IN LIFE BECOME THE RUNNER YOU WANT TO BE!
FEBRUARY 2010 ISSUE 15 www.runningfreemag.co.uk
RUNNING OFF THE BLUES
WHAT’S ON YOUR IPOD?
RACE FOR LIFE
The UK’s Favourite FREE Monthly Magazine
BECOME THE RUNNER YOU YOU WANT TO BE!
DIARY OF A ROOKIE RUNNER
TRAINING NOVEMBER 2009 ISSUE 12 BOOKS www.runningfreemag.co.uk
WIN: POLAR WATCH, ALDRA MASSAGER & TONS OF TICKETS
BECOME THE RUNNER YOU WANT TO BE!
DECEMBER 2009 ISSUE 13 www.runningfreemag.co.uk
XMAS SPECIAL! TINSEL-TASTIC TRAINING TIPS
THE ERIC LIDDELL STORY
BHF SANTA JOG
TOP GIFT KIT SAFE STRETCHES
DEALING WITH DOGS
ROYAL PARKS HALF BEMARATHON RACE READY IN 6 WEEKS
COULD COU LD HYPNOSIS H YPNOSIS MAKE Y YOU OU FASTER?
BECOME THE RUNNER YOU WANT TO BE!
JANUARY 2010 ISSUE 14 www.runningfreemag.co.uk
PR AGUE INTERNATIONAL CENTRAL PARK JOGGER MARATHON THE AMAZINGLY INSPIRING
TO BECOME A BETTER RUNNER
“WE ARE 1ANDYEAR OLD” LD” WE’RE CELEBRATING WITH A BRAND NEW LOOK!
RUN OFF THE XMAS FLAB
LOOK HOT WHILE YOU TROT ACHIEVE
YOUR RUNNING STRENGTH AIMS IN
TRAINING 2010 TIPS TIP S
GOOD RUNNING HABITS TRIED AND TESTED:
WARM WINTER GEAR
USAIN BOLT IMPROVE YOUR GAIT TREADMILL TRAINING
WIN: CHAMPNEY’S RUNNING CAMP, SALOMON GOODIES, REEBOK FITNESS EQUIPMENT & MORE!
FROM COUCH POTATO TO A MARATHON A WEEK!
WIN: £500 MERRELL GOODIES, SOLAR SCALES, SALOMON SHOES & MORE!
WIN: £500 TRAINING WEEKEND, POLAR GPS WATCH, & LOTS MORE!
4Visit www.runningfreemag.co.uk to enter our free competitions every month
Dispute Resolution Personal
Mishcon de Reya wishes every runner the best of luck.
Marathon-Photos.com the Official Race Photographers will be there to photograph you. If you purchase a chip timing device at ÂŁ5.90 from the Race Organisers we will give you a Race Time Photo for you to download which will feature your time. This would normally cost ÂŁ17.99 just for the Race Time Photo.
THE BRITISH 10K LONDON RUN
BRITISH LIMBLESS EX-SERVICE MEN’S ASSOCIATION BLESMA supports all those ex-Service men and women who have lost limbs, the use of their limbs, or one or both eyes. At the outbreak of World War II and all conflicts since, many Members of BLESMA went to War young and whole. They came home disabled for life. The Association offers them the fellowship of shared experience, the welfare support they need and have fought for their interests over all the long years. Whilst we do not wish to receive new Members, due to the present situation and conflict in Afghanistan and as service life takes its inevitable toll, it is unavoidable that we shall do so. It is very important therefore that we are here to assist them in their recovery and rehabilitation from their injuries. We receive no Government Grants and rely wholly on the generosity of the public. Please consider making a donation now or a legacy in the future, however small, to: British Limbless Ex-Servicemen’s Association Frankland Moore House, 185-187 High Road, Chadwell Heath, Romford, Essex RM6 6NA Tel: 020 8590 1124 Fax: 020 8599 2932 E: firstname.lastname@example.org
Please consider giving to those that gave so much and ask for so little in return. Run and raise money for BLESMA! -Free running vest -Fundraising support -No minimum amount to raise
www.blesma.org Registered Charity No’s 1084189, SC010315
The ASICS British 10k London Run 2001
Golden Jubilee and Commonwealth Games year. Matthew Kelly launched the British 10k London Run at Trafalgar Square with the Commonwealth Games Relay torch. BBC Commentator Steve Cram takes part.
Race Televised Live on Channel 5. Aled Jones, the Welsh Guards, and the Blues and Royals perform opening ceremony. Sports Minister Richard Caborn takes part. Actor Timothy Spall presents trophies at Horse Guards.
10th Anniversary Year
The inaugural British 10k London Run takes place despite a behind the scenes campaign from some employees of the London Marathon Limited Company. The race was started by the King’s Troop Royal Horse Artillery and starred Zola Budd.
London Marathon Limited approach Event Founder and Director Michael O’Reilly to purchase the race. Offer declined as the event is not for sale to the London Marathon Limited Company - which penalises charities taking part in the London Marathon run by charging them hundreds of pounds more than members of the public to take part in this great annual athletic fundraising event.
Double Olympic 10k champion, multiple world record holder and London 2012 International Ambassador, the truly great Haile Gebrselassie of Ethiopia, makes his London 10k debut, just three days before the International Olympic Committee met in Singapore to elect host city to stage the 2012 summer Olympics of which London was a candidate. Letters of support were received from Lord Coe, Chairman of London 2012 and then Mayor of London, Ken Livingstone. Three days after the British 10k London Run, London was awarded the 2012 Olympic Games. The following employees of the London Marathon Limited were barred from entering the race through to 2013: Part time Chief Executive Nicholas Bittel and Race Director Mr D Bedford.
Following the announcement of London being awarded the Olympic Games in 2005 a minute’s silence was observed around the race route in memory of those killed and maimed in the London bombings of July 7th 2005. The race was jointly started by the Lord Mayor City of the City of Westminster and former sports minister Kate Hoey MP.
2004 Athens Olympic Marathon Champion Stafano Baldini of Italy makes London debut at the British 10k London Run.
Stafano Baldini becomes the only person to date to successfully defend his title at the British 10k London Run. Catherine Ndereba of Kenya won the woman’s race four weeks prior to winning a second Olympic Marathon Silver medal.
Constantina Dita 2008 Beijing Olympic Champ makes London 10k debut. Catherine Ndereba and her brother Syrus Ndereba became first brother and sister winners in the history of the British 10k London Run.
Enter the 2011 Race Now! 10th July 2011 The British 10k London Run 2011 Enter form 2011
Entries accepted on a first come first served basis. SOLD OUT 2006, ‘07, ‘08, ‘09 & 2010 - ENTRIES STRICTLY LIMITED.
o Option A: Gold Guaranteed Race Entry with Official Chip Timing and indentifiable race photograph plus race pack just £35.90
o Option B: Basic Gold Guaranteed Race Entry including race pack £29.50 The British 10k London Run, in conjunction with the official photographers, Marathon-Photos.com, will offer every chipped timed finisher whom we have an indentifiable image of a FREE high resolution Race Timed Photo download worth £17.99.You will be able to download your Race Timed Photo onto your PC and then use it as a screensaver, email it to friends and relatives or print and frame it. It will be each runners’ responsibility to wear their race number on the front of their running vest.
DATE OF BIRTH DAYTIME TEL.
EMAIL THE EVENT SPONSORS T SHIRT (not illustrated) SIZE: S o M o L o XL o (Please tick) WHICH FOOTWARE BRAND DO YOU WEAR? ASICS o OTHER o (Please tick)
Cheque enclosed for total amount of £ Union Jack Sports Ltd reserves the right at its absolute discretion to alter the contents of the race packs without prior notice. See website from February 1st 2011 for further details. Gold Guaranteed entrants paying by cheque please check your bank statements for proof of race entry. If your cheque is cashed you’re in! You can also check your application has been successful via the race website. Race packs will be sent out to all successful applicants 4 weeks prior to race day. Please note that there are no refunds except in extenuating circumstances which must be received in writing at the address below. Enclose a S.A.E. for reply. I declare that I will abide by the Laws and Rules for competition of the IAAF and other bodies, that I will be 15 years or over on 30th June 2011, that I will compete on foot (no baby strollers, roller blades, skateboards, pets or guide dogs etc) and that I enter and intend running entirely at my own risk. To the extent permitted by the Unfair Contract Terms Act 1977, neither Union Jack Sports Limited nor its sponsors and suppliers be liable for any loss, damage, illness or injury resulting from negligence, wrongful act or default of Union Jack Sports Limited, its sponsors and suppliers or their respective servants or agents or from any other cause, including any act of God or the physical condition of the competitor. Union Jack Sports Limited reserves the right at its absolute discretion to alter the date of the event or to change the published course as deemed necessary at any time.
Return completed application form with cheque payable to Union Jack Sports Ltd. and post to The British 10K London Run P. O. Box 64, Minehead, Somerset TA24 7WZ www.thebritish10klondon.co.uk 32
Remembering those we have lost along the way Katrina Brown has been the race’s only fatality since the inaugural race in 2001. Katrina was a fit runner and collapsed at the finish line. Paramedics were unable to resuscitate her. The post mortem revealed that Katrina had an underlying heart condition, which she and her family were unaware of. Katrina’s husband James has since raised thousands of pounds for the charity CRY (Cardiac Risk in the Young), in Katrina’s memory. CRY works to raise awareness of Sudden Death Syndrome and campaigns for proactive screening of young people. It also offers help and support to those who have lost loved ones so tragically. 2005 Katrina Brown
The end of 2007 brought with it the sad news of the death of Vic Navarra, aged 55. Vic’s involvement in the British 10K London Run began in 2002 when he led a team of New York firefighters who ran the race to raise funds for the victims of the 9/11 attack. He then went on to become involved in managing the race start and the baggage storage facilities. In 2001, after the attack on the World Trade Centre, Vic volunteered to help his colleagues in the Fire Department with the rescue efforts at Ground Zero. It was during this time that Vic was exposed to airborne toxins to which he attributed the disease that finally claimed his life. Vic Navarra 2007
Colin was involved in the British 10k London Run since the first race was staged through the heart of London in 2001 and co-ordinated the finish. Colin died on July 1st 2009 aged just 66. He was known to many in the word of athletics. He tirelessly worked at local club level with Fleet & Crookham AC in Hampshire but also was key in the higher level of athletics at UKA, South East Athletics Association, BARR and The London Marathon.
Colin Gostelow 2009
Peter Moore 2009
Colin was a founder of the Fleet Pre London 1/2 Marathon in 1982. This year a large team of Colin’s friends will be running the Fleet Half Marathon to raise money for the Samantha Dickson Brain Tumour Trust.
Peter Moore was Town Crier to the City of Westminster, The Greater London Authority, The Mayor of London and Freeman and Liveryman of The City Of London. Peter attended every British 10k London Run since its inception in 2001 and helped the Lord and Deputy Lord Mayors of the City of Westminster start each year’s race. Peter was also a popular commentator at the finish line reading out the charity names of runners as they approached. Peter had been brought up by Barnardo's in Walsall, in the West Midlands, and ran away to seek his fortune in London. He worked as an actor, appearing in the original stage production of Oliver! in 1960, before being asked to act as a town crier for an event in the 1970s - a role he fulfilled for the rest of his life.
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