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THE HARRIERS HERALD No. 252, February 2014 Editor: Sue Francis

Contents, features, reports, results • Thursday night schedules for February and March • Membership subscription renewal reminder • Race results: Goring & Woodcote Lions 10K – Martin and Richard do well in local race; Rough ‘n Tumble – Four Harriers tackle mud and hills as Sus is 2nd lady • Harriers vest goes to Kenya Children’s Centre – Philomena pays the girls a visit • Presentation of 2013 Handicap Championship trophy • Handicap Race – Dave starts the New Year with a win • Webmaster’s article – Mo features a guide to completing your first Compton 40; the effect of running on mental performance; and lists forthcoming races of interest • Thanks to Mo and Philomena for this month’s contributions • Copy date for next Harriers Herald – 28th February

Thursday night schedule for February Thurs Thurs Thurs Thurs

6th 13th 20th 27th

Pete O to lead Handicap Race Philomena to lead Martin to lead

Thursday night schedule for March Thurs Thurs Thurs Thurs

6th 13th 20th 27th

Rich and Charlotte to lead Sue to lead Handicap Race Richard D to lead

Correspondence received – none during January Membership subscription reminder Fees for Club membership (£3), England Athletics competition registration (£10) and Institute Rec. Soc. membership (£24) are now due for 2014. Please send your completed forms and membership fees to Jonathan. If you do not wish to renew your membership this year, please let Jonathan know so we can update our records accordingly.

Race results Goring and Woodcote Lions 10K, 5th January Two Harriers did well in this local 10K on a nice but chilly January morning. Martin finished in 42:17 (24th) and Richard D in 47:18 (76th, and 4th MV60). The race winner Jake Shelley crossed the line in 33:32, nearly 2.5 minutes ahead of his nearest rival, while first lady was Sheena Keates (42:30).

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Rough ‘n Tumble, 12th January Sue Four Harriers completed this 10-mile multi-terrain challenge near Pewsey. Sus, Ryan and I had all enjoyed the race in previous years. This time we were joined by Jonathan who was a last-minute entrant having taken over the race number of poorly Rich (Siky Riky Biky) who was laid up with a chest infection. Underfoot conditions were very similar to those we had last year – some of the narrow tarmac roads, farm tracks and footpaths were transformed into gushing streams. Sticky mud, liquid mud and waterlogged fields all added to the challenge. Although it didn’t rain, the air was damp and it was very foggy on top of the hills, which meant we didn’t get the usual fantastic views this time. The Harriers were supported by Mo, who was able to cheer us on at the 1-mile, 3-mile and 8-mile points, and Newbury’s Bob Taylor who popped up all over the place on his mountain bike with words of encouragement. Ryan had been a little apprehensive before the start, since his legs were tired from a 57-mile bike ride the previous day – all part of Ryan’s training for his first Ironman race this year. However, his current supreme level of fitness got him round in a very good time and position (1:18:59, 24th). Newbury’s Dave Wright, who was a couple of minutes behind, said Ryan made it look so easy! An excellent run from Sus, despite a stiff knee, saw her finish as 2nd lady (1:23:31, 46th). The results given on the event website later that evening revealed that, based on age/gender-grading, Sus was 3rd of all the race competitors. I had a decent run and completed in 1:33:39 (116th), much the same time as in 2013. Jonathan also enjoyed it, finishing in 1:39:18 (163rd). While Ryan headed off for swimming training, the rest of us enjoyed some home-made cake and applauded Sus as she collected her prize. Race winners were Matthew Battensby (Burges Salmon Running Club, 1:06:53), and Fay Cripps (Chichester Runners, 1:18:12) and there were 499 finishers.

Harriers vest visits Kenya Children’s Centre Philomena has supported the Kenya Children’s Centres for a number of years, and a proportion of the 2013 Compton Downland Challenge profits were donated to the Centres One of the Centres is fairly close to the town where Philomena’s family live. When she visited Kenya for Christmas, Philomena made a trip to the Centre. The photo below shows Philomena with two of the orphaned girls who are happily living at the Centre and doing well.

Handicap Championship presentation to Philomena As you all know, Philomena was the winner of the 2013 Handicap Championship. However, she was in Kenya for an extended Christmas / New Year break. So, I presented the Handicap Championship trophy and medal to Philomena at Ilsley Swan after a January Club night run (see photo).

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Handicap Race Sue In the middle of a spell of very wet and windy weather, we were lucky to have a calm, dry and moonlit evening for the first Handicap Race of 2014. Dave, now well on his way to full fitness after his autumn injury, put in a storming performance to knock 76 seconds off his predicted time and to win by over a minute. Dave says he will give the trophy pride of place on the mantelpiece next to Fay’s Ironman trophy! The other person who posted a particularly outstanding run was Mags. Although finishing 5th in the race, she was 2nd on handicap, smashing her personal best. Martin took 2nd place in the race, his sub-12 time being the fastest of the evening, and Martin’s fastest for some months. The other runners followed in very close succession – expert handicapping (but not so easy for the timekeepers!). Lucy took a good 3rd place, ahead of Jonathan and Mags. Sue caught Aaron, Richard D and Colin at the top of Shepherds Mount and a sprint to the finish ensured! Aaron just pipped Sue to the post while, just behind, Colin and Richard were inseparable. Jacqueline and Mo recorded good times to complete the field. Well done Dave, and thanks to Jan for timing and recording names, with assistance from Dick and Tom. The next race is scheduled for Thursday 13th February, around the Village Lap. Finish Position 1 2 3 4 5 6 7 8= 8= 10 11

Position on handicap 1 3 4 5 2 6 7 8= 8= 10 11


Start time

Dave Martin Lucy Jonathan Mags Aaron Sue Colin Richard D Jacqueline Mo

4:32 6:52 5:41 6:06 0:44 4:57 6:50 5:09 5:28 2:06 0:20

Finish time

Actual time

17:44 18:46 18:56 19:01 19:04 19:10 19:11 19:14 19:14 19:22 20:16

13:12 11:54 13:15 12:55 18:20 14:13 12:21 14:05 13:46 17:16 19:56

Handicap Beaten? -1:16 -0:14 -0:04 +0:01 -0:56 +0:10 +0:11 +0:14 +0:14 +0:22 +0:16

Handicap Championship: At the start of this 11th year of the Handicap Championship, Dave tops the table, ahead of Mags and Martin. Pos.

1 2 3 4 5 6 7 8 9 10 11


Dave Mags Martin Lucy Jonathan Aaron Sue Colin Richard D

Mo Jacqueline

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Race 1 12 10 9 8 7 6 5 4 4 2 1

Race 2 -

Race 3 -

Race 4 -

Race points Race Race 5 6 -


Race 7 -

Race 8 -

Race 9 -

Total of best 5 12 10 9 8 7 6 5 4 4 2 1

Website update… Mo Links of interest this month We all run for a reason … whether it’s through the buzz from competition, the joy of feeling fit or maybe just trying to keep the weight under control! However, there is another very good reason to keep on running, especially as we get older when sometimes the motivation to run becomes less … so to renew your motivation and find out how running boosts mental performance as we get older, follow this link to the Runner’s World feature ‘Running: The Brain Booster’ Having noticed a venison meal on the table after a recent Harriers visit to a local pub on club night, I was prompted to check out its nutritional benefits and consequently found an excellent article on Runner’s World. Venison contains more protein than any other red meat so it becomes an excellent choice for endurance athletes for maintenance, repair and growth of lean muscle. Venison is also a rich source of iron and it’s full of energyreleasing B vitamins, zinc and phosphorus which helps strengthen bones and has high levels of Vitamin E which is an important antioxidant in combating oxidation caused by high volume training. For the full article and to read about more benefits of eating venison, follow this link . A further bonus is in the two recipes that follow the article … I’m definitely having a go at the Braised venison stew! Webmaster’s article this month: A Guide to completing your first Compton 40 Ultra. Owing to the number of enquiries I receive on the lead up to the Downland Challenge every year, I thought it would be beneficial to produce a guide for those runners who are contemplating an attempt to complete their first 40 mile challenge. I will also provide a link to the article from the event web page to assist others in their preparations. The term ‘Ultra’ generally refers to any distance above a 26.2 mile marathon and for most runners who complete a marathon, the thought of running another 14.8 miles can be somewhat daunting! However, running beyond your perceived limitations can be extremely satisfying and rewarding especially when you achieve a goal you thought was outside your capability. To ensure the success of your new venture, you will need to follow a few basic rules First of all, running ultras is about psychology and commitment … It’s all in your head … “believe and you will achieve” will become the mantra for your ultra journey. The race time will be of no consequence; simply completing your first ultra will provide you with the ‘ultra buzz’. Ultra training relies on a balanced, steady approach and an increased aerobic base. This can be achieved through ‘low heart rate’ training. Generally, this means that your workouts should be performed at an easy to moderate intensity by keeping your heart rate around its ‘training base rate’ of 180 minus your age. In this way, you will avoid injury and burnout. Ideally, running with a heart rate monitor will ensure you are working out at the proper intensity as it will provide immediate feedback about your training efforts. However, by running at a slower pace and checking your pulse periodically by hand, you should soon become familiar with the pace required. By gradually increasing the distance of your low heart rate training runs, you will develop a strong aerobic base which will allow your body to efficiently metabolize stored body fat whilst sparing stored carbohydrate. For a more detailed explanation, follow this link Top tips to prepare you for Race Day. 1. Run on similar trails during your training as this will strengthen your muscles and help to avoid injuries caused by pounding the pavements. 2. Practise eating and drinking whilst on the run and, in addition to gels and energy bars, try sandwiches, cake, flapjacks and bananas which should keep you going for several hours. 3. Be a tortoise, not a hare; run at the pace that will ensure you finish. Don’t try to break any records until you have at least completed a couple of ultras.

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4. Mentally prepare for the race; ‘book the day out’; it’s probably going to hurt at times, but there are refuelling stations every 5 miles or so! 5. For steep inclines, walk up and run down. 6. Take a brief walking break every half hour or so, using the opportunity to take on fluids and energy food. 7. Refuel with real food. Having a much-practiced plan for what you're going to eat and drink is vital. Carry gels as they're quick, instant, and accessible, but also try ‘real food’. Jam sandwiches are a good option (generally available at checkpoints). 8. Be aware of the small things, such as your foot placement on the trail or the Vaseline on your feet, under your arms etc … a tiny blister or sore ignored on the day can ruin your entire race. 9. Break the route up … set yourself targets before taking a walking break; longer targets at first and then smaller as the run goes on. Don’t be afraid to take walking breaks as this will be the ideal time to take on snacks and recover sufficiently to tackle the next section. 10. Start off with the right equipment; warm clothing, layers, raincoat, tape, first aid kit, mobile phone, food and map. On a long trail the weather can turn quickly so you need to be prepared. 11. The pace of an ultra relies on endurance, so you will need to allow sufficient time before the event to gradually increase your training mileage. Priority should be given to long runs and hill work in order to get your legs accustomed to tackling the ups and the downs of the trails. 12. Experts recommend that during long training runs you should be consuming 200-400 calories per hour. Try a range of foodstuffs and hydration products to find out what works best for your system and then stick with it on race day. 13. Start eating and drinking 30 minutes into the race. Continue to refuel at regular intervals whether you feel like it or not. Success is just as dependent on eating and drinking as it is on training. 14. Slow down when eating to allow your body to process the food and thus reduce the chance of nausea or vomiting.

A few forthcoming Events of Interest – see Website Events Calendar for more details: Sun 02 Feb 2014 Sun 09 Feb 2014

Sun 16 Feb 2014 Sun 23 Feb 2014 Sun 02 Mar 2014 Sun 09 Mar 2014 Sun 16 Mar 2014 Sun 23 Mar 2014 Sun 30 Mar 2014 Sun 06 Apr 2014 Sun 13 Apr 2014 Sat 19 Apr 2014 Sun 27 Apr 2014 Sun 4 May 2014 HH Feb 2014

Oxford Mail XC - Round 4 – Cirencester Park Long Mynd Valleys Race - 18.5k Fell Wokingham ½ Mthn - Cantley Park, Wokingham Meon Valley Plod (21miles, X-C) - Clanfield Scout Hall, PO8 0RE Dursley Dozen - Dursley sports centre, GL11 4BX BRAMLEY 20/10 MILE - Bramley Primary School RG26 5AH The Terminator - Pewsey Vale School, Wilcot Road, Pewsey, SN9 5EW Cholsey Chase 9-mile MT - 51.573286,-1.155414 Mizuno Reading Half Marathon - 51.422092,-0.982682 Oxford Mail XC - Round 5 - Harwell R.A.L. (to be confirmed) Banbury 15 - Spiceball-Leisure-Centre, Banbury, Oxon OX16 2PG Goring 10k - Storton Lodge, Icknield Road, Goring Surrey Spitfire 20 & Tempest 10 - Dunsfold Aerodrome, GU6 8TB Water of Life ½ Mthn & 10k, Marlow - Bisham Abbey National Sports Centre Combe Gibbet to Overton 16 - Overton Recreation Centre, RG25 3ES White Horse ½ Marathon - OX12 7LB The Bluebell Race 12k – Collingbourne Ducis Virgin Money London Marathon 18th Compton Downland Challenge - Downs School, Compton, Berkshire Treehouse School 10k - Treehouse School, Cholsey, Oxfordshire Three Forts Challenge (Mthn & ½Mthn) - Worthing, West Sussex BN14 9QF



Compton Harriers Running Club - monthly newsletter for February 2014