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THE HARRIERS HERALD No. 256, June 2014 Editor: Sue Francis

Contents, features, reports, results • Thursday night schedules for June and July • Correspondence received • Boundary Run & Walk – preliminary information • Run with Didcot Runners – preliminary information • Ridgeway Relay – Richard gives a team manager’s update • Race results: Motavation Race – Richard races in torrential rain; Chalgrove 10K – A pleasant race for Richard and Lucy; Marlborough Downs Challenge – Six Harriers complete a challenging 20 miles, and bring home the silverware; Woodley 10K – Simon posts his fastest 10K in 5 years; Compton Relay – A record 17 teams compete on a sunny evening; Bayer Newbury 10K – Colin completes his local road race; Royal Windsor Trail Half Marathon – Harriers ladies enjoy a scenic race • Webmaster’s article – Mo features: New World Record for the ‘Beer Mile’; nutritional advice – fact or fiction?; forthcoming races of interest • Celebrating a Harrier – Mo pays tribute to the late Dave Perry • Thanks to Simon, Richard, Susanne and Mo for this month’s contributions to articles and photos • Copy date for next Harriers Herald – 29th June

Thursday night schedule for June Thurs Thurs Thurs Thurs

5th 12th 19th 26th

Mo to lead Lucy to lead Handicap Race Compton Boundary Run & Walk (see below for details)

Thursday night schedule for July Thurs Thurs Thurs Thurs Thurs

3rd 10th 17th 24th 31st

Run with Didcot Runners at Wittenham Clumps (see next page for details) Tom to lead Philomena to lead Pete O to lead Martin to lead

Sender England Athletics

Correspondence received Subject matter Compton Harriers certificate of affiliation; track & field rules booklet

Action File

Boundary Run & Walk Participants run or walk around the Boundary of the Institute estate and farms, a scenic 8-mile route on tracks, through fields and woods. Runners and walkers of all standards are welcome – it’s competitive at the front of the field, but many choose to take part for fun and to enjoy the scenery. There are trophies for the first men and lady runners and (thanks to Simon for making two new wooden shields, and to Nick for engraving) we now have trophies for both the men and lady walkers. The Boundary Run & Walk is not a ‘formal’ race. There is no entry form, no entry fee, no race insurance, and no race permit. However, I do ask people to let me know if they intend to come along, just so we know roughly how many to expect for barbecue purposes! The course will be well-marked, but not marshalled. I can provide route descriptions upon request, and a 'Boundary Run Map' (with 3D flyover option) can be found on Compton Harriers website (click on results on left hand menu bar). Start at the Institute Main gates (Walkers 16:45, Runners 17:45). The bar and barbecue will be available for all at the finish in the cricket field (spectators welcome). HH June 2014

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Thursday run with Didcot Runners (3rd July) Sue Didcot Runners have again kindly invited all Compton Harriers to join them for a run from Wittenham Clumps on the evening of 3rd July. The details I have been given are as follows: • Meet at the Earthtrust car park (as last year) to start run at 6:50 pm • Choice of two routes (as last year) http://www.fetcheveryone.com/routes-view.php?id=950492 4.29 miles, Dorchester & back http://www.fetcheveryone.com/routes-view.php?id=953903 5.99 miles, Shillingford The longer route goes through some of the woods and onto Shillingford; the shorter route to Dorchester and back. • • •

Followed by a pub meal at “The Bear at Home”, North Moreton http://www.bear-at-home.co.uk/ at 8:15 pm Voucher for each Compton Harrier to get one free drink Choice of: Fish & Chips (£10.50) or Vegetarian Omelette with Chips & Side Salad (£8.95)

I have been asked to let them know names and food choices of all Harriers who will be eating at The Bear, by Thursday 26th June (i.e. one week in advance).

Ridgeway Relay, Sunday 15th June Richard D The relay, which runs from Ivinghoe Beacon in Buckinghamshire to Marlborough in Wiltshire, takes place on Sunday June 15th. Compton Harriers team this year comprises the following (injuries and other absences permitting): Stage 1 Ryan Morris Stage 2 Sue Francis Stage 3 Richard Disney Stage 4 Debbie Bishop Stage 5 Mike Sheridan Stage 6 Martin Fray Stage 7 Terry Bartholomew Stage 8 Lucy Gettins Stage 9 Jonathan Philips Stage 10 Tom Munt Reserve: Dick Kearn We have a tradition of being the best supported team in the race, and all the relay runners would appreciate the support of any Club members who are able to come along and support those running for the Harriers this year. Changeover locations on the Ridgeway and approximate times for getting a good view of the runners are as follows: Start: Ivinghoe Beacon 07.30 Leg 2 Wendover Church 08.30 - 9.00 Leg 3 Whiteleaf Car Park 09.15 – 09.45 Leg 4 Hill Farm, Lewknor 10.30 – 11.00 Leg 5 Swyncombe Church 11.30 – 12.00 Leg 6 South Stoke 12.45 – 13.15 Leg 7 Bury Down, West Ilsley 14.00 – 14.30 Leg 8 Sparsholt Firs 15.15 – 15.45 Leg 9 Charlbury Hill 16.30 – 17.00 Leg 10 Barbury Castle 17.30 – 18.00 Finish Marlborough Leisure Centre 18.45 – 19.15 Following the race there will be the traditional team meal in the Marlborough / Hungerford area. All Club members and their supporters will be welcome! For more information on exact locations see: http://www.marlboroughrunningclub.co.uk/ridgewayrelay.shtm HH June 2014

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Race results Mota-vation Race 1 – Charlton-on-Otmoor, 4 miles 168 yards,1st May Richard D The race is both the final race of the Oxford Grand Prix series and the first of the summer Mota-vation series, so has always had a high entry. As a result separate Men’s and Ladies races take place, the Men’s race starting some 15 minutes before the Ladies. The course is run over a flat figure of 8, passing through the two small villages of Otmoor and Oddington. Usually held in quite fine weather presaging summer, this year I arrived during a brief lull in what had been a very wet day. I wasn’t expecting this to last, but no sooner was the call made for the men to make their way to their start than the heavens opened! What started as being an uncomfortable 10 minutes at the start had become, halfway round the course, a veritable deluge! In the 5 or so minutes taken to run round the upper loop of the ‘8’, the lane joining the two loops had turned into one large lake! I was running in survival mode during most of the race, so was pleased to finish, even if my time was a bit disappointing. As usual in this race, there were some pretty impressive performances, especially amongst the Vets. Place 147th Time: 28:49 Runners: 405 Race winners: Men: David Bruce, Highgate Harriers, 20:37; Women: Liz Barker, Headington RR, 25:07 Male Vet 40: Alan Reynolds, Oxford City, 24:21; Women Vet 35: Diane Moore, Headington RR, 24:26 (Winner) Women Vet 45: Sam Rees, Hook Norton Harriers, 29:33; Male Vet 60: Bryan Vaughan, Woodstock, 25:00

Chalgrove Festival 10K, 5th May Richard D The race is organised in conjunction with the local Village Fete and attracts quite a strong field of runners, mainly from the Oxford area. This was the third year I had run the race. The conditions this year were a pleasant medium between the heat of last year and the wet conditions of 2 years ago. It was also nice to have Lucy running in the race for the first time this year. The race is run over a fair and slightly testing course, running downhill to Berrick Prior and Berrick Salome in the first half and returning up a couple of hills back to the village of Chalgrove in the second. The course is totally rural and run in some pleasant countryside and is very well organised. I would recommend the race as being competitive but not too large, with the added attraction of a village fete to attend afterwards. I think my age was telling during the first part of the race as I was still feeling the effects of the Mota-vation race of 4 days previously, however I felt a bit easier in the second half of the race, and although a fair bit slower than last year was generally happy with my time. I’m not sure of the reason, but the standard of the category winners was a bit lower than last year, with slower times in almost all of the categories. Richard 80th. : 44:57, 2nd MV60 Lucy 110th : 46.41, 2nd FV45 Runners: 442 Race winners: Men: Phil Hasler, V40, Paddock Wood AC, 34:39 (winner) Women: Diane Moore, V35, Headington RR, 37:35 (10th overall) Male Senior: Graham Hope, Kidlington RC, 35:12 (2nd overall) Women Senior: Rachel Hallam, U/A, 38:14 (2nd woman overall) Male Vet 50: Alan Foulkes, Headington RR, 40:40; Women Vet 45: Jane Coulcher, Thame Runners, 45:14 Male Vet 60: Tim Hughes, White Horse Harriers, 36:16; Female Vet 55: Wendy Millatt, U/A, 50:27 HH June 2014

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Marlborough Downs 20-mile Challenge, 10th May On a wild, wet and windy day, six Harriers did really well on this muddy multi-terrain course. Susanne and Martin ran together all the way, finishing 5th and 6th in a time of 2:39:55. Lucy had a great run to finish 12th in 2:51:34, Philomena was 25th (3:11:57), and Colin 33rd (3:18:22). Terry and Emma completed the route together in a good time of 4:22:05 (97th and 98th). Susanne, Philomena, Lucy and Martin all won age category prizes. The race winners were Ian Luke (Poole Runners) in 2:21:40, and Lauren Woodwiss in 2:37:13.

Woodley 10K, 11th May Simon If it’s May it must be time for the Woodley 10K… Joanna, Hannah and I set off for our annual pilgrimage on a chilly, very windy but thankfully rain-free Sunday morning. Unfortunately Joanna’s sister Emma, having entered once again, was unable to run this year, but we swung by her place on the way to say ‘hi’ and then headed for our usual parking spot in the Woodley Shopping Precinct just over the road from Coronation Park. I probably don’t need to bore you with all the usual details – pretty much all my previous Woodley reports detail the route, the friendliness of the marshals and the impeccable organisation – so if you need to know any of that then any May edition of the Harriers Herald will suffice. We managed to find Ted and Carol Wingrove (the main organisers) before the start to say ‘hello’ and, although they were a little bit busier getting to grips with a new registration system this year, it was good to see them again. Having managed to avoid straining my Achilles again (so far…) this year I made the pre-race decision to have a bit more of a go this time and dug out my old Brooks Conquest racing shoes. With an obvious head-wind over the first part of the course I wasn’t too sure how things would work out, though as things went it wasn’t too bad – it was a bit windy in places over the first 5K, not much benefit as a tail-wind between 5K and 7½K and then fairly sheltered until we turned in to the park for the last 500 metres. I guess I must have done something right because this year I finished in 49:30, nearly two minutes quicker than last year and my fastest 10K since Woodley in 2009. It’s good to know I still have it. I don’t know what it is, but I still have it… The results were available the next day and showed that I was 196th out of 536 finishers. This year’s winner was Gareth Watkins of Hillingdon AC in 32:35 (I assume that’s the same Gareth Watkins who won last year running for Royal Engineers AC. He must’ve been demobbed…), with Keith Russell of Reading Roadrunners second in 33:56 and Tom Fricker of University of Reading third in 34:11. For the ladies, first home was Kay Walsha (Unattached) in 37:57, second was Helen Gaunt of Serpentine RC in 38:40 and third was Nina Martin (Unattached) in 40:53. The last finisher recorded a time of 1:30:30. HH June 2014

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Those Harriers who have been paying attention to my Woodley ramblings over the years will probably realise that next year will be my 25th consecutive Woodley race. If any Harriers would care to join me in celebrating that milestone, entries to the 2015 Woodley 10K will open next March. I’ve already reserved my number…

Compton Relay, 15th May Sue This year, we had a record 17 teams, including teams from the Institute, Compton Harriers Running Club, local companies Ridgeway Biologicals and Merck, Compton Scouts, local running clubs Didcot Runners, Newbury A.C., and Hermitage Joggers, and a Hampstead Norreys team. It was fantastic to have such a good turn-out of competitors and spectators, and such nice weather. The system of handicapping based on ability worked well, with team positions changing at every stage, and some close finishes. At the end of Leg 1, two of the Didcot teams (Running out of Steam, and Running on Track) handed over in 1st and 2nd spots, while the Scouts ‘Lost Again’ team came in 3rd. After Leg 2, the four Didcot teams occupied the first four positions, and so it remained after Leg 3. However, while Didcot Runners had put their fastest runners on the first stages, some other teams had saved their ‘secret weapons’ for the last leg. Karl Hewstone gained five places to bring Hampstead Norreys Harriers home to victory. But just 12 seconds behind, young James McLaughlin brought ‘Lost Again’ home in 2nd place, while Wayne Lillis gained 8 places to bring Newbury AC2 home 3rd. The evening’s fastest actual team time was set by the Newbury AC team. The three fastest individual men were James Craggs, Ciaran Birch and Wayne Lillis, and the three fastest ladies were Sue Francis, Sophie Fowler, and Fiona Pocklington. Many thanks to my great team of ‘helpers’ without whom it would not be a successful evening: Jan and Tom for their expert time-keeping; Gillian, Kirsty, Angela and Martin for marshalling; Mo for his efficient results service; Robert, Ashley, Ade, Fay and Lee for doing an excellent job on the barbecue; Stuart and Chris for manning the bar; Kirsty and Angela our first-aiders; Mo and Dick for mowing and strimming a clear route round the course; and Compton Rec. Soc. for providing the bar tokens and supporting the event with continued enthusiasm.

Bayer Newbury 10K, 25th May Colin contested this local 10K, which starts and finishes in Newbury market place, and follows a gently undulating / flat course on footpaths and canal towpath. Colin finished 252nd in 50:43. Race winner was Gareth Watkins (Hillingdon) in 33:47.

Royal Windsor Half Marathon Trail Run, 25th May On the one nice day of the late May Bank Holiday weekend, three Harriers ladies did well in this scenic half marathon, run alongside waterways in Windsor. Philomena was 3rd veteran lady (1:42:52, 101st), Mags was 678th (2:25:08), and Gillian 815th (3:07:51). Race winners were Toby Pearson (Thames Hare & Hounds, 1:24:18) and Hayley Ashby (Sale Harriers, 1:28:30).

HH June 2014

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Website update… http://www.comptonharriers.org.uk Mo

The Membership information page has now been updated with links added to download (or print directly) all current forms which can then be completed as required and sent to our membership secretary. This will streamline the renewal process in the future and make it easier to direct new members to the relevant information on joining Compton Harriers. All members should have received the SportsShoes.com discount code for June 2014 which provides Compton Harriers with an on-going discount code entitling members to an additional 10% off and free standard delivery on all orders, irrespective of order size or other discounts in place. If for any reason you have not received the code, let me know and I will forward the email message. Links of interest this month Many of us like a pint or two after a good training session, but could you run a mile in under 5 minutes whilst downing 4 pints on the way? Well, that’s exactly what American James Nielson did when he broke the ‘Beer Mile’ record in April this year with a time of 4min 57.1sec. Here is the link to the video recording of James’ efforts: http://www.youtube.com/watch/HZ-XFC5qzyM Webmaster’s article this month: Nutritional advice – fact or fiction? There is so much advice on nutrition for fitness and well-being that it can be very difficult to decide on what diet is best for running and other athletic activities. When taking into account the energy needs required to maintain strength, fitness and health, not to mention maintaining a steady body weight, it can be difficult to work out what you can eat to achieve your targets. However, one thing is for certain, there are many nutritional myths relating to runners’ dietary needs and several nutritional ‘rules’ can be taken with ‘a pinch of salt’. Here are a few examples: o Only eat low fat meals Skimping on fat can actually increase the risk of injury and illness and may also affect performance and weight loss. Not only is fat essential to fuel the run, it is also essential for normal hormone function and maintenance of the immune system. Eating fatty foods can also help your body to burn fat and contrary to popular belief does not in itself make you fat! However, this is not the green light to ‘pig-out’ on extra bacon and double cheeseburgers. You should stick to natural fats such as meat, avocado, nuts and olive oil. There is no need to completely avoid saturated fats either; butter, milk and cheese can be healthy in moderation. The only fats you need to avoid completely are man-made trans-fats. o You can eat whatever you like if you run Unfortunately, whilst it is OK to give yourself a small treat as a reward for your efforts, if you indulge in ‘slap up meals’ and junk food after every run, you are likely to completely derail your training and ruin any weight loss or performance gains. It’s worth noting that you will burn around 100 calories per mile when running with a reasonable effort, so a 30 minute session is only likely to burn off 300-400 calories and ideally you need to focus on quality, healthy food to replace your energy. o Carbo-load and fuel up before every run Runners generally seem to be programmed to carbo-load before every run, but unless you run for more than 50-60 miles a week, there is no need to stuff yourself with carbohydrate-loaded meals, a moderate intake is fine. Your body needs carbohydrate for higher intensity workouts so if you are doing a hard workout or run, you should fuel up with a good pre-exercise snack or meal which includes carbohydrates however, it's okay to eat a reduced level on rest days. Doing some moderate runs without eating beforehand can be beneficial for weight loss and performance. Running on an empty stomach can improve your body's ability to burn fat and condition it to rely more on fat as a fuel during longer races which can also lead to improved performance. In effect, you will be able to run for longer before depleting your fuel stores, which is key to improving performance over longer distances such as the marathon. HH June 2014

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o Late night eating leads to weight gain Unless you stuff yourself with calorie-rich foods such as biscuits and chocolate, this is not the case. Calories are burnt at the same rate whatever time you take your meals, so don’t worry about refuelling after a late run just ensure you choose healthy options … and of course a small chocolate treat is OK!

Celebrating a Harrier … Sadly one of our former members departed this mortal world recently and although many of you will not have known him, Dave Perry was an active member of Compton Harriers throughout the 1990s. Some of our longer term members will no doubt recall the time that Dave ran into a car wing mirror and knocked it clean off during a Thursday club night run through East Ilsley in the dark winter months, and also Dave’s worry about driving too far to an event just in case his car ‘fell off the end’ (of the world that is!). Dave is survived by his wife Julie.

A few forthcoming Events of Interest – see Website Events Calendar for more details: Sun,

Jun 8

Sun, Sun,

Jun 15 Jun 22

Wed, Jun 25 Sun,

Jun 29

Chiltern Chase - 5K Wargrave Charity 10K Ridgeway Relay Hungerford Harey 8 Whitchurch 10k & 5k Back in a Flash 5K Race 2 Woodland 5 - Race 2 (Crowthorne) Airbase Race - 10K

Inkpen Gibbet Challenge 10k Sun,

Jul 6

Sun, Sun,

Jul 13 Jul 20

Sun, Jul 27 Wed, Jul 30 Sun,

Aug 24

Sun, Sun, Sun, Sun, Sun,

Sep 21 Sep 14 Sept28 Oct 5 Oct 19

Sat, Sun, Sun,

Oct 25 Oct 26 Dec 7

HH June 2014

Thame 10K Didcot 5 Tadley 10k New Forest 10 mile Abingdon (Summer) 10K Grant & Stone Wycombe 10K & ½ Mthn The Great Bustard 5 Mile Down Tow Up Flow ½ Mthn Woodland 5 - Race 3 (Crowthorne) Back in a Flash 5K Race 3 Severn Bridge Half Marathon Pewsey Vale ½ Mthn Farnham Pilgrim Mthn + ½ Mthn Pangbourne 10k Multi-terrain The Barnstaple Mthn & ½ Mthn Basingstoke Half Marathon Frieth Hilly 5k and 10k Tadley 10 Mile Beachy Head Marathon & 10k Fairoaks Five & Ten (Miles) Tadley Xmas X-C 5.2 Mile

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