Ipswich Harriers June 2012 newsletter

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Ipswich Harriers Issue 12 June 2012


EAL Kings Lynn

6 & 7/7

English Schools Gateshead


EYAL Stevenage


SAL Ipswich


Ekiden Relays


Harriers BBQ


NJL Bromley


EAL Chelmsford


Bungay 10k


NJL Copthall

18& 19/8

England U15 & U17 Champs Bedford


EYAL Luton


Southend Open


Peterborough Games

SAL - Southern Athletics League NJL - National Junior League EYAL - Eastern Young Athletes EAL - East Anglian League

Don’t forget

You can check out your local and national rankings as well as results from all UK meetings (including ours) by visiting www.thepowerof10.info


Welcome to the June Newsletter, Following a fantastic start to the season we have meeting reports from both the East Anglian and Eastern Young Athletes Leagues, as well as results from championship events and an update on the league tables so far. Also this month, we have a special feature on warm up stretching by Elizabeth Welbourne which is well worth a read. If you have anything you’d like to tell us about training, competing or athletics in general please email ipswichh@ipswich-harriers.co.uk fao Maria

CLUB NEWS WOW what a great start Harriers are having to this years track and field season, with seven wins from the first eight meetings. It just goes to show what a talented bunch of athletes we have competing for us at the moment. Coupled with good numbers of you turning out and great team spirit we are proving to be a force to be reckoned with. The key now is to keep the momentum going and continue to push forward into the second half of the season. I know it can be hard to attend meetings sometimes especially during the holidays but numbers at meetings really do make a difference both in points earned and in belief and confidence gained throughout the team. As a team manager I know that some teams would be much stronger if every athlete played their part. So before you decide not to compete next time you are asked, think about the team mates you will be letting down and the fact that winning and self improvement only come when you make the effort to take part. If we are to maintain our

Good Luck

To all of our young athletes selected to represent Suffolk at the English Schools Championships at Gateshead on 6th/7th of July. Watch it live on Sky Sports TV !

fantastic position in the tables (see back page) and qualify for the finals in September your participation is needed. Why not make a fun family day out of the remaining fixtures, encourage family members to come along, bring a picnic and enjoy the sunshine (there will be some I promise!). Whilst supporting you, watching some fantastic athletics and cheering the team on to glory - the louder the support the better! With the Olympics getting ever closer a sense of pride and excitement is beginning to gain momentum around the country. As athletes and athletic fans its been easy to appreciate how lucky we are to witness such a spectacle in our country but for others the journey of the Olympic Flame is doing a great job of celebrating community, sport and inclusion in 2012 for all. Involving people from all walks of life and touching the entire country with its message - so don’t forget to be part of the occasion when it visits Suffolk on the 5th and 6th of July!


To Javelin thrower Matti Mortimore who has been selected as part of the GB squad for the World Junior Championships to be held this July in Barcelona.

Championship Reports

Anglian Schools Championships

This years Anglian Schools Championships were held on 23rd June at Peterborough Athletics Arena, with a shorter timetable thanks to the surprising exclusion of the senior athletes age group. The new Suffolk Schools management team did a good job, selecting a very strong team of young sportsmen and women from schools all over Suffolk to represent the county, including several Ipswich Harriers. Battling the extremely blustery conditions our athletes performed well against tough competition from Lincolnshire, Norfolk and Cambridgeshire in a bid for team points, individual glory and qualification for the English Schools Championships at the beginning of July.

Hazleton also improved on his PB with a tremendous throw of 43.92m to take 3rd place.

Another strong team of Harriers athletes contested places in the Intermediate (U17) section with fantastic wins for Ross Tennant in the 1500m in 4:13.23 and Ellie Bloomfield in the discus with a new PB of 32.03m. In the High Jump two of our athletes battled for supremacy with Luke Mascall-Wright coming out top on count back over Errol Thompson both with a jump of 1.80m. Other notable performances in this group came from George Johnson with a 2nd place finish in 200m and 4th in the 100m, he also anchored the relay squad to a second place finish in 44.51 (an english schools qualifying time) with help from Errol Thompson running the 3rd leg. Rachel Ryan had a In the Junior (U15) Section of the event the best of fantastic day in the Triple Jump finishing 2nd with a our young athletes proved their selection with some new PB of 10.96m earning her a spot in the English great performances, most notably a win from Tilly schools squad. In the Pole Vault Kasey Hagan Thomas in the 100m in a new PB of 13.05 followed increased his PB by 30cm to 3.10m finishing in 2nd by a 2nd place in the 200m. Whilst Chantelle place. Keeley Whitlock ran 43.96 to finish 3rd in the Kilpatrick jumped an impressive 4.72m to finish 3rd 300m with Emily Robinson mirroring her feat in the in the Long jump and Eloise Mabey threw a fantastic 300m hurdles event. Finlay Hudson had a busy day PB of 9.86m to take 3rd place in the shot. For the first competing in the Javelin where he threw 45.80m boys team Theo Passmore ran a terrific race finishing to finish 3rd then in the Triple Jump where he leapt 2nd in the 800m with fellow middle distance team 12.58m to take 2nd place. In the girls Javelin Alice mate Sam Allen coming home 3rd and gaining a huge Roberts threw 29.96m to finish 3rd. PB of 4:23.4 in the 1500m. In the Javelin Richard

Suffolk County Championships Held this year at the Bury St. Edmunds Stadium, the turnout for the Harriers wasn’t as strong as previous years. That said there were some great performances from those who made the effort to attend, with many gaining championship medals and new PBs to boost their confidence for the season ahead. On the day, four of our athletes stood out achieving Championship Best Performances they were; Isabella Blowers who vaulted 1.85m in the U15 girls Pole Vault, Errol Thompson who increased his pb to 1.90m in the U17 mens High Jump, Kieran Clements who crossed the line in 8:28.5 winning the U20 mens 3000m and Matti Mortimore returning to form with a huge throw of 65.69m in the U20 mens Javelin. A plethora of other medals were gained by our athletes including golds for Jake Greenleaf in the U13b 200m(29.1), Jolyon and Charlotte Summers in the U13 800m races, Natasha Males in the 70m hurdles(12.7), Ella Gooderham in the U13g Long Jump

(4.07m) and a fantastic sprint double from Ataylia Clarke in the U13g 100 & 200m. In the Under 15 age group Chris Jones jumped 1.50m to win the High Jump, with Benson Craven emulating him in the Long Jump (5.36m), Andrew Davis took another sprint double for the Harriers winning the 100m(12.6) & the 200m(26.1). For the girls Lana Fulcher threw 24.02 to take the Hammer title while Chantelle Kilpatrick had another great event winning the 100m final in 13.2 and the Long Jump with an impressive 4.57m, not to be out done Lauren Grubb also doubled up winning the 75m hurdles in 12.5 and the 200m with 27.7. Ross Tennant had a great race in the U17 mens 3000m winning in 9.25.7 whilst in the same age group George Johnson stormed to a new PB of 23.6 in the 200m with team mate Errol Thompson taking the 100m crown also with a new pb of 11.7. Oliver Pescott-Frost had a great set of throws to achieve wins in the Shot (10.69) and Discus(37.02) and Toby Upson cleared 2.15m in the Pole vault to claim the title. For the Under 17 girls Keeley Whitlock took the 200m

(27.91) & 300m(44.2) titles with Emily Robinson claiming the 300m hurdles win in a time of 52.4. Sophie Godbold leapt to 1.55m in the Pole Vault while the girls throws team had a clean sweep Helena Coe winning the Shot with 9.47m, Alice Robinson the Javelin with 29.72 and Ellie Bloomfield the discus 29.88m and the Hammer 27.48m. Our older athletes also had an outstanding day with wins for Matt Constable in the U20 200m in 22.8 and Andrew Revell coming back after injury with a fantastic win in the 1500m in a time of 4:14.8. Georgina Howe once again threw outstandingly to take the U20 womens titles for both the Hammer (42.90) and the Discus (28.42) while Jenny Reason our only Senior Female entrant won the Pole Vault with a leap of 2.55m. Senior mens attendance was stronger and wins came for Nigel Hayman in the 110m hurdles with 16.8 and Malcolm Fenton in the Hammer with 44.69 but most impressive was Andrew Rooke who had a trio of wins the 800m in 2:03.9 followed by the 1500m in 4:13.2 and finally the 3000m in 9:07.2, phew!!

Eastern Young Athletes League Norwich PHOTOS

U13 Girls Hurdles

The opening fixture for this league saw a strong young Harriers team travel to an extremely cold and soggy UEA Stadium in Norwich. With Chelmsford, Cambridge & Colleridge and of course the host club CONAC in opposition the competition was always going to be tough and so it proved with many closely fought tussles throughout the day. Despite the terrible weather turnout for the Harriers was very good with most age groups fielding full teams. This along with the determined spirit of the athletes made for an exciting day of competition culminating with a vital Harriers win on away soil. The girls teams led the way winning the U13 and U15 sections and finishing third in the U17s. Highlight for the girls included Natasha Bales winning the 70m hurdles in 13.0, Ella Gooderham the A string U13g 800m and there was a good double in the 1500m with Lottie Summers winning the A race and Daniella Giusti the B. Fine performances for the Under 15 girls included wins for Lauren Grubb in the high jump (1.50) and Chantelle Kilpatrick in the long jump (4.83m) with Lana Fulcher throwing 21.87m in the hammer. For the older girls Rachel Ryan in the triple jumped to 9.77m while Susannah Reid won the 800m in 2:24.9 with Hannah Hine following in the B with 2:39.6, there was a clean sweep of all 3 relays. The Under 17 boys had the best event finishing top with both U13 and U15 boys coming in 3rd. Pick of the boys was Matthew Snowdon with a good win in the U13 boys 1500m (5:08.4). Andrew Davis who had an epic win in the U15 boys b 300m (42.1) and Benson Craven with a leap of 5.26m in the U15 LJ. There were good solid performances for the U17s from George Johnson with 24.1 in the 200m, Errol Thompson(1.75m) and Kasey Hagan(1.60m) in the High Jump with Ross Tennant (2:05.5) and Joshua Sugars (2:18.8) also both wining their 800m races.

Sam Allen in the LJ

(report by Maria Thompson)

Thurrock On a hot day at Grays Athletic club, Ipswich Harriers took part in the 2nd round of the Eastern Young Athletes league against some strong opposition including Herts Phoenix and Bedford, but eventually secured another victory with an outstanding all round performance. There were some very good displays from all age groups with many recording personal best times or distances.

Under 17 Girls 200m

Henry Milldown U15b 1500m

Under 13 Girls 100m

In the U13 girls, Georgia Harrold and Ataylia Clarke dominated the sprints enhancing their times with Clarke winning the B High Jump. Ella Hughes ran well in the 200m in a time of 28.3 and came 2nd in the shot. Natasha Males came 2nd in the hurdles and in the long jump achieved a pb of 3.88m. Kia Goode and Beth Fewlings ran well in the 1500m while Gemma Ramsey came 1st in the B shot and 2nd in the discus and there were good contributions to the team from Siobhan Mannby and Liberty Salsby in the 800m. The U15 girls team were convincing in their age group with Chantelle Kilpatrick and Chloe Stopher putting in great performances in the sprints. Kilpatrick also won the Long Jump with Miri Budd getting 2nd place. Chloe Godbold won the 300m with a pb of 45.5. then together with Rachel Collett and Gabby Hartfield ran well in difficult conditions in the 800m. Charlotte Wickens came 2nd in the 1500m with Freya Emerick who was also 2nd in her B race as well as winning the B High Jump. Jasmine Mallett secured valuable points in the throws with Emma Nicholls. Isabella Blowers did well in the Pole Vault recording a pb of 2.10m. With Exams in full swing, all the U17 teams were not at full strength, but again Harriers were too strong for the opposition. Rachel Ryan improved her pb in the Triple Jump by winning with a jump of 10.15m after coming 2nd in the 800m with Carly Goode who was also 2nd in her race. Ellie Bloomfield won the discus, shot and hammer with Alice Robinson also doing well in the shot and high jump as well as her javelin. Sophie Godbold showed great character in winning the pole vault despite an injury flaring up. Enya Moore, Keeley Whitlock, Hannah James and Emily Lambert dominated the sprints with maximum points in all events. The performance of the day for the U13 boys team was Alex Baxter enhancing his pb in the 1500m to 4.50. In the sprints Jake Greenleaf got 28.5 in winning the 200m with Jonathan Eley winning the B 100m with 14.6. All the boys rallied to perform in each event they could to help the team and formed the relay team that won the relay. The strong U15 boys team had a good day. Sam Allen improved his pb to 4.30 in winning the 1500m putting him in the top 40 in the country. Theo Passmore won the 800m in a close finish in a pb of 2.13 and then won the 300m in a pb of 42.5. Richard Ling came 2nd in his 800m and long jump. There were some good performances from Josh Richards in the throws, Oliver Campbell in the High Jump and Antonio Capasso in the 800m and javelin. The U17 boys were not quite at full strength but still won comfortably in a sparsely populated competition. Toby Upson won the B 1500m and helped out massively in the jumps and throws. Jason Duah moved up to the 800m with an impressive 2.19. Also there were pbs for Errol Thompson of 1.91m in the High Jump and George Johnson in the 200m winning in 23.3. (report & pics by Graeme Crissell)

News Extra Eastern AA Champs

Power of 10 Awards

Several of our young athletes made the trip to Cambridge at the beginning of June for the 2012 Regional Championships. Up against tough opposition from Norfolk, Essex and Cambridgeshire our athletes proved they can compete with the best. Victories were achieved by Andrew Revell with a great run in the U20m 1500m in a time of 4:12.15 and Lauren Grubb in the U15g HJ with a height of 1.48m, she also finished 3rd in her 200m race. Other performances of note on the day came from Georgina Howe who finished 2nd in the U20w Hammer (44.14) and Discus(31.95), Susannah Reid who came home 2nd in the U17w 1500m(4:57.14) and George Johnson this year excelling in the 200m, also finished 2nd in a time of 23.75. Four of our young U13 athletes also stood out Georgia Harrold finished 3rd in the 100m, Alex Baxter also achieved 3rd place in his 800m whilst brother and sister duo Jolyon and Charlotte Summers both came home 4th in their respective 800m races.

Several of our top young athletes recently received certificates from McCains the sponsors of Power of 10. These were awarded in recognition of each athlete achieving a performance mark above the UK Power of 10 target line for 2011 in their chosen event. Congratulations go to Ellie Bloomfield (hammer), Matti Mortimore (Javelin), John Bird (800m), Paul Dowding (Javelin) and Marshall Childs (Javelin).

John takes 800m title Competing at the England Closed Championships in Birmingham on the 3rd June, rising middle distance star John Bird impressed with a fine win in the Senior Mens 800m. In a well judged race John ran a tremendous final 200m overtaking top opposition to claim victory in a time of 1:53.09.

Membership details As a club we need to make sure that all of the details we hold on our members are kept up to date, this helps to keep everything running smoothly. If you have any recent changes such as change of address, telephone numbers or medical conditions/injuries please let us know as soon as possible by informing Membership Secretary Colleen Fuller. Open Meetings This August there are two open meetings taking place over the bank holiday weekend. The Peterborough City Games and the Southend Open are not team meetings, they are extra events which you enter for yourself, competition varies but they are a great way of winning medals and improving pbs. Both clubs have web sites you can visit for more information.

England Athletics U20/U23 Champs Some of our most talented athletes were in action recently at the Aviva England Athletics U20/U23 Championships, a competition for the country’s finest young stars. Matti Mortimore continued a successful comeback from injury with a terrific series of throws in the U20mens Javelin, winning the title with a seasons best 70.54m. Paul Dowding competing in the U23mens event threw 53.63m to take a creditable 5th place. On the track John Bird performed well in the U23mens 800m finishing 4th in 1:53.21 against top opposition. Kieran Clements achieved a third place finish in the U20mens 5000m with a time of 14.58.37 showcasing his undoubted potential and Matt Constable made the semis in the U20mens 400m running a time of 50.14 but unfortunately withdrew with an injury.

Harriers Summer BBQ

With the summer holidays on the way its almost time for The Ipswich Harriers Annual BBQ this year to be held on Tuesday the 17th of July. Last years event was another great success with loads of you joining us after training and even encouraging family members to come along for their tea! Lets make this year the best ever, remember all funds raised are used to beneďŹ t the club - show your support bring your family, some money and a picnic rug and laze in the evening sun (hopefully!) with a drink and a burger or two!

East Anglian League BRAINTREE PHOTOS

U15 girls 100m race

Under 17 Girls Relay

The 2012 Athletics season began for Ipswich Harriers in the East Anglian League at Braintree. Harriers put out very strong U13 teams following an increase in new athletes. There were 6 Ipswich runners in the U13 girls 100m with Ataylia Clarke winning the B race and Georgia Harris 2nd in the A race. Harris won the B 200m with Ella Hughes 2nd in the A race and in the A shot. Charlotte Summers came 2nd in the A 800m with Ella Gooderham winning the B race. Debutante Daniella Giusti won the 1500m with 5.40 while another newcomer Natasha Males won the hurdles and came 2nd in the Long Jump. Enya Pearson also had a good debut with fine runs in the sprints and a very good long jump. Gemma Ramsey made a terrific start in her throwing career with a win in the discus and the shot. The U13 boys also made a good start in the 100m and 200m with wins for Jake Greenleaf and Tyi Denby. Greenleaf also won the Long Jump with a pb of 4.27m. Jolyon Summers won the 800m in a good time of 2.31 and the B Long Jump. Matt Snowdon came 4th in the 1500m A race with Harry Mallett winning the B race and excelling in the Javelin. Alex Hartfield won his Hurdles and did well in the discus. For the U15s Tilly Thomas and Lauren Grubb did very well in the 100m and 200m with Grubb also getting a pb of 1.45m in the High Jump. Isabella Blowers won the B hurdles and also got a pb in the high jump. Chloe Godbold got a pb of 4.45m in the Long Jump and did well in the 1500m together with Molly Leeson who got a pb of 5.40 while Freya Emerick won the B race. Rachel Collett made a good debut in the 800m with 2.54 with Charlotte Wickens coming 2nd with a pb of 2.32. Gabby Hartfield did well in the 800m and came 2nd in the shot with Ellisse Morey getting pbs in the discus, javelin and shot. Benson Craven and Jason King won the 100m and 200m races for the U15 boys. Jesse Duah won the A triple jump with Theo Passmore winning the B competition before coming 2nd in the 300m and 800m recording a pb of 2.17 in the 800m. Chris Jones won the High Jump with a pb of 1.52 narrowly beating Henry Milldown who recorded 1.50m in winning the B event. Milldown also came 2nd in the 1500m while Richard Ling recorded a pb of 4.50 in the A race. Josh Thompson got a pb of 2.26 in finishing 2nd in the 800m and also took 2nd in the javelin. Richard Hazleton won the shot, discus and javelin ably assisted by Josh Richards who came 2nd in the shot, discus and hammer.

Harry Archer U15 boys HJ

For the senior women outstanding contributions were made by Enya Moore and Emily Lambert in the sprints with Jess Crissell winning the Long Jump and finishing 2nd in the Triple Jump. Together with Keeley Whitlock they comfortably won the relay. Helena Coe and Ellie Bloomfield made the step up into the senior competition with very good all round displays in the throws. As for the U17 and Senior Men, Connor Whiting had a good win in the 400m while Rob Graham and Errol Thompson won their triple jump events. Paul Roberts got a pb in the discus and came 2nd in the javelin.

Start of U15 boys 800m

IPSWICH Ipswich Harriers hosted the second round of the East Anglian League at Northgate where the opponents included strong opposition from Cambridge and Norwich. Harriers won the overall match and finished top in each of the age sections apart from the U13 and U15 boys. The U13 girls were once again very strong and finished clear winners in their group. Gemma Ramsey was the pick of the athletes winning the A discus and javelin and following up with a victory in the B shot. Georgina Harris came 2nd in the B 200m before winning the High Jump with Alice Kempson winning the B event. Natasha Males won the hurdles with a pb of 12.8 and came 2nd in the B long jump with Enya Pearson achieving a pb of 3.61m in coming 2nd in the A jump. Charlotte Summers (5.15) and Danielle Giusti (5.38) achieved a double win in the 1500m as Ella Gooderham won the 800m.

U15 girls 100m start

The U13 boys finished second to Cambridge despite some excellent performances. In particular Alex Baxter won the High Jump before winning an excellent 1500m with a pb of 4.58 putting him in the top 50 in the country at this moment. Louis Breyer won both the B 200m and 800m races with Jolyon Summers winning the A with a pb of 2.28 and Harry Mallett in his first outing at that distance getting 2.51.

East Anglian League (cont.)


The U15 girls were clear winners of their age group. Tilly Thomas won the A 100m and 200m with Chloe Stopher and Lauren Grubb winning the respective B races. Chloe Godbold improved her pb in the 800m to 2.33 and also the 300m to 46.9 with Emma Nichols winning the B 300m in a pb of 49.6. Molly Leeson was another improver getting 5.31 in finishing 2nd in her 1500m. Eloise Mabey won the discus with her throwing colleague Lana Fulcher recording an impressive win in the hammer.

Chris Jones U15 boys HJ

Norwich dominated the U15 boys section with only Richard Ling recording a victory in the B 1500m with Sam Allen making his debut getting a superb time of 4.36 but still finishing 2nd in the A. Ling recorded a pb of 4.90m in the Long Jump with team mates Chris Jones and Harry Archer both getting 2nd in the High Jump. Josh Thompson was 2nd in the 800m with 2.25 while Archer recorded his first outing in that event with 2.31. Andrew Davis was second in the 300m with a pb of 41.2 and then came 3rd in the hammer, showing himself to be extremely versatile. The senior women and U17 team easily won their group over strong teams from Cambridge and Norwich. Enya Moore won the A 100m with Hannah James continuing to improve with a win in the B race. Emily Lambert won the B 200m and recorded a sb of 43.3 in the 300m. Rachel Ryan was another who recorded a season best, this time 2.32 in the 800m and came 2nd in the long jump. Katy Sealy won the High Jump with 1.63m with the indomitable trio of Helena Coe, Ellie Bloomfield and Alice Robinson doing really well in the shot, discus and hammer respectively.

Chloe Goddbold U15 300m

In a sparsely attended U17 mens match, Harriers recorded more points than the opposing teams grouped together. Christian Frost jumped 5.41m to win a competitive Long Jump while Luke Mascall-Wright won the High with 1.85m. It was good to see Kasey Hagen win the B with a height of 1.75m. George Johnson won the 100m and 200m with support from James Hawkins. In the Senior mens match it was a similar story with a lot of wasted points as only Harriers were able to compete in every event. Despite this there were some very good performances on show, particularly from Ollie Minns who gave some very impressive displays on the track before winning the javelin with a throw over 30m. Tom Powell won both sprints before recording a seasons best jump of 1.80m in winning the high jump. Rob Graham won both jumps, the triple with a very good 13.25m. In the field events Theo Moore won the hammer with 24.74m and the B discus. (report & pics by Graeme Crissell)

To Stretch or not to Stretch? When coaches come together the conversation often turns to whether or not static stretching before training is a good idea. Most coaches and physios have an opinion on this, but it is not always the same one! It used to be commonplace for all athletes to do a quick stretch of the major muscle groups before a training set or race. Then ideas changed and it was believed to be very bad, leading to a higher risk of injury. At a recent workshop on injury prevention a physio told us that the latest research shows that static stretching before exercise is not good. Having access to scientific journals, I decided to look into the latest research and see what I could find. Now for the science bit – if that sounds scary, just skip to the last paragraph! There have been many studies of the effect of static stretching, and we can’t read and assess them all. Henschke and Lin did a meta-analysis of all the papers. This is a sophisticated analysis of all published scientific papers (43 of them) on the subject. Many of these studies were found to be flawed in their methodology or statistical analysis. The metaanalysis showed that of the studies that were conducted well, roughly half were in favour of stretching and half were against. In all of them there was very little real difference in the outcomes. When I looked at the original papers, the majority of them were on elite, professional athletes or army recruits undergoing basic training, they were tested on exercises in the laboratory that did not really duplicate exercise in the real world on the athletics track, and they only followed the subjects for a few days. A couple of the papers showed a drop in muscle power after stretching, but the difference was very small, and only occurred in elite athletes. In 2010 Jamtvedt et al conducted a very large study on ordinary people, recruited using the internet. They covered an age range of 25-55, both men and women, who did a

variety of sports. They were told to either stretch or not (control group) for 12 weeks. They were asked their attitude to stretching and whether they normally did it, but this did not change which group they were put in. After the 12 weeks they were asked about their injuries, how much delayed onset muscle soreness (DOMS) they had and how they felt whilst they were training. The researchers found that there was no difference in major injuries, but there was an improvement (1-3%) in “slight” injuries, and in what they called “bothersome soreness” in the group that had stretched. Participants reported feeling “looser” during activity if they had stretched (3-4% improvement). The researchers point out that there are limitations in all studies, but suggest that in practice people who enjoy stretching should continue to do this. Those who do not “will need to balance a small reduction in soreness, a small increase in looseness and a probable reduction in muscle, ligament and tendon injuries against the effort and time it takes to stretch”. So, to summarise these findings. If you are a professional athlete, training hard every day, with support from a masseur and physio, then don’t stretch before exercise. For the rest of us lesser mortals, it does seem like a good idea to stretch the major muscle groups before and after exercise. This will slightly decrease your risk of injury and make you feel better whilst exercising and less sore afterwards. The stretching must never be done on cold muscles, so jog first, and never bounce into stretches. If you aren’t sure what this means, ask your coach. The stretch must be held for at least 30 seconds. The improvements are slight, but this research suggests that the time and effort of stretching are justified. (If you want to see the references I have quoted please talk to me and I can email them to you.) Elizabeth Welbourn

Track and Field Summer League Tables

The Eastern Young Athletes League (EYAL)

We are now almost half way through this years Track and Field season and what a exciting one its been so far. Here is an update of the current league positions for our Harriers teams participating this summer.

Current Standings (after 3 matches)

The Southern Athletics League (SAL) Current Standings (after 3 matches) 1 Ipswich 2 Basildon 3 Bedford & County 4 St. Albans 5 Cambridge & Colleridge 6 Huntingdonshire 7 Ryston Runners 8 Newham & Essex Beagles 9 Colchester Harriers 10 Watford 11 West Suffolk 12 Loughton 13 Woodford Green 14 Biggleswade 15 Colchester & Tendring 16 West Norfolk

618 642 599 596 561 522 580 536 423 488 332 363 292 211 242 73

11 10 10 10 9 9 7 7 7 6 6 5 4 4 2 2

The East Anglian League Overall League Match1 Match2 Total 1 Ipswich Harriers 2 City of Norwich 3 Gt Yarmouth 4 Camb & Coleridge 5 Luton AC 6 Chelmsford 7 West Suffolk 8 Peterborough AC 9 Southend 10 Colchester & Tend 11 Huntingdonshire AC 12 Braintree 13 Nene Valley Harriers 14 Leighton Buzzard 15 Breckland 16 West Norfolk 17 Diss AC 18 Ryston Runners

732 688 505 591.5 442 444 486.5 520 292 286 342 339 319 158 160 152 143 17

833 624 700.5 518 600 581 415 313 488 341 237 225 57 191 183 138 139 27.5

1565 1312 1205.5 1109.5 1042 1025 901.5 833 780 627 579 564 376 349 343 290 282 44.5

1 Ipswich 21 2157 2 Basildon 20 2000.5 3 Havering M 19 2056.5 4 City of Norwich 19 1732 5 Chelmsford 18 1829.5 6 St. Albans 18 1498 7 Cambridge & C 16 1745.5 8 Herts Phoenix 14 1570 9 E&H/B&D 14 1560.5 10 Dacorum & Tring 14 1409 11 **Stevenage & NH 13 1385.5 12 Thurrock 13 1219 13 Southend 13 1193 14 Luton 11 1145 15 Colchester H 11 1040 16 ** Bedford 10 980.5 17 Ryston/ WN 9 1101 18 ** Peterborough 8 757 19 Watford 7 815 20 Harlow 7 445 21 **West Suffolk 6 594.5 22 V of Aylesbury 5 593.5 23 Braintree 5 569 24 Colchester & T 5 383 25 ** Biggleswade 4 305 ** note match cancelled on April 29th scores to be adjusted after Round 5

The National Junior League (NJL) Ipswich Harriers U20’s compete as the “The Saxons” a composite team with Chelmsford AC in the Southern Premier Division. League standings after 1st Match 1 Shaftsbury Barnet Harriers 2 Windsor Slough & Eton 3 Blackheath & Bromley 4 Enfield & Haringey AC 5 The Saxons 6 Basildon Beagles 7 Woodford Green 8 Herts Phoenix AC

531.5 525.5 431 409 345 310 299 201

8 7 6 5 4 3 2 1