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THE HARRIERS HERALD No. 280, June 2016 Editor: Sue Francis

Contents, features, reports, results    

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Thursday night schedules for June and July Compton Annual Relay – preliminary information Ridgeway Relay – An update on Compton Harriers’ team Race results: Boundary Run & Walk – A large winning margin for Ryan, as Sue retains ladies title and Simon is first walker; Hairy Legs Challenge – Sue and Giles secure team victory; Marlborough Downs Challenge – Ryan’s winning streak continues; Windermere Half – Five Harriers enjoy a weekend of mountain climbing, running, and eating big cakes; Wallingford Thames 10K and Bayer Newbury 10K – new member Darren sets 10K PBs on successive weekends Webmaster’s article – Mo features: homemade pizzas for runners; a new canal race near Aylesbury; how to manage ‘the stitch’; and races of interest for the summer months Thanks to Philomena and Mo for contributions to this month’s articles and photos

Thursday night schedule for June Thurs Thurs Thurs Thurs Thurs

2nd 9th 16th 23rd 30th

Handicap Race Run with Team Kennet from Snelsmore Common Pete O to lead Mo to lead Martin to lead

Thursday night schedule for July Thurs Thurs Thurs Thurs

7th 14th 21st 28th

Run with Didcot Runners from Wittenham Clumps (see details below) Richard D to lead Compton Annual Relay? – see more info. below (or Sue to lead) Compton Annual Relay? (or Sue to lead)

Thursday 7th July: evening run with Didcot Runners As in previous years, Didcot Runners have invited us to join them for a Thursday evening run from Wittenham Clumps with the usual choice of two routes: 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 run will be followed by a hot buffet (£10 per head) at ‘The Bear’ at South Moreton. They need to know numbers attending the pub in advance, so I will send out an e-mail soon to see who plans to come along.

Compton Annual Relay I am planning the annual Relay for either Thursday 21st or 28th July, with the intention of using a new route from the Downlands Sports Centre, followed by a BBQ at Ilsley Swan (date and details to be confirmed once I have liaised with the Sports Centre and Ilsley Swan).

Ridgeway Relay Thanks to Team Manager Richard D, Compton Harriers will once again have a team in the Ridgeway Relay, on Sunday 19th June starting at 07:30 from Ivinghoe Beacon. The running order is: Stage 1 – Ryan; Stage 2 – Sue; Stage 3 – Susanne; Stage 4 - Rich B; Stage 5 – Martin; Stage 6 – Giles; Stage 7 – Terry; Stage 8 – Lucy; Stage 9 – Jonathan; Stage 10 - Philomena Reserves:

Richard D and Dick Please remember to recce your stage before the Relay!

Please let Richard know ASAP if there are any changes to your availability, if you will need a lift to or from your stage, or if you need any other assistance, such as transporting your vehicle.

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Race Reports and Results Boundary Run & Walk, 5th May Sue The conditions were perfect for the 2016 Boundary Run and Walk, and the new format, with race HQ at the Downlands Sports Centre and post-race BBQ gathering at Ilsley Swan, worked very well. A total of 43 people and 7 dogs completed the route by running or walking. It was good to have participants from Compton Harriers, Didcot Runners, Newbury Runners, Abingdon AC, Pirbright Institute, Hampstead Norreys, Thames Valley Police (aka ‘Pete O’s mates’), and local companies Merck and Ridgeway Biologicals. Simon B was the winning walker for the seventh successive year, with a fast time for this altered course. Two ladies (Claire Widdison and Marlisa Paice) crossed the line together to share the 1st lady honours. In the Run, Ryan led from start to finish, to win the race for the first time since 2009. With a fast time, he won by over 5 minutes. Dean Wilson took 2nd place, with Dave Richards 3rd man (5th overall). The ladies race was very close towards the finish. Defending Champion Sue led all the way, but Susanne ran a very strong final 3 miles to pass several other runners and get Sue within her sights. Third lady was Eileen Naughton. Full results for the Run and Walk can be found on Compton Harriers website at: http://www.comptonharriers.co.uk/WebPlus/Boundary.html While participants, spectators and helpers enjoyed a burger and drink at Ilsley Swan, the trophies were presented by Compton Harriers Secretary, Sue, to the winning walkers Simon and Claire & Marlisa; and Compton Harriers Chairman, Martin, presented the runners’ trophies to Ryan and Sue. Many thanks to all those Harriers who helped to make the evening a success: Philomena for providing muchneeded drinks and refreshments in East Ilsley; Jan and Richard D for their accurate and efficient time-keeping; first-aider Helen for being on standby, but fortunately not needed; Mo and Richard D for route-marking and signage; Jonathan and Richard T for marshalling; Lucy for being tail-runner and collecting up the route markers; Mo for photos. All of Mo’s photos are on Compton Harriers website: http://www.comptonharriers.co.uk/WebPlus/Boundary.html

Simon – winning walker; and Pete O back in action after successful knee surgery

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Hairy Legs Challenge, 8th May Sue The Hairy Legs Challenge is 2-lap multi-terrain running event in Goring. The 12K distance can be covered either by individuals, or by teams of two (who each run one 6K lap). In 2015, Jonathan and I were first team (Team SuJo), and we were looking to defending our title again this year. However, Jonathan had injured his back after a cycling accident the previous week and had been advised by an osteopath not to run. Fortunately, my e-mail plea for a replacement team-mate met with a quick response from Giles who was keen to run. The weather was fantastic on race day – perhaps a little too warm for those running the whole 12K as individuals – but great for spectators, and for the many youngsters who enjoyed a ‘Little Legs Challenge’ obstacle race round the recreation ground prior to the main event. I had the task of running the first 6K stage, and set off with 22 other first-leg team runners, and 63 people who were running as individuals. The challenging but scenic course headed out along a tarmac lane before reaching the bottom of the ‘Hairy Legs Hill’ – a long steady drag up a stony track – where Mo was cheering and taking photos. Once at the top of the hill, there were fantastic views across the Goring Gap, before we turned sharp right and headed into the woods for a gradual zig-zag descent through the bluebells. A final steep ascent took us to the hill top above the playing field, with a nice descent and the team transition area in sight. As usual, there was a ‘sting-in-the-tail’, with a disorientating spiral maze and some bales of hay to slow us down. I ran into the transition area to hand the timing chip over to Giles, and to hear that we were currently first team. Giles took off and enjoyed catching several runners, despite tripping over a tree root on the wooded descent. Waiting by the finish line at the bottom of the playing field, it was difficult for me and Mo, from a distance, to recognise Giles amongst the other runners because he was wearing the orange race T-shirt like many other runners. But we soon recognised his running style and the announcer declared us the winning team as Giles crossed the finish line in 7th place overall, via a mass of foam – another novel obstacle for the finishers! Our team time was 53:54 (27:41 for me and 26:13 for Giles). The first individual (Chris Lucas) ran an amazing 48:01 and was 2 minutes ahead of the second finisher. Our team prizes were two vouchers: one for a sports massage with Jeremy (Compton Harrier, and one of the event organisers), and one for a pedicure. So Giles will now get his niggling injuries sorted, and I’ll get my ‘runners toe-nails’ tidied up!

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Marlborough Downs Challenge, 20M MT, 15th May Philomena Ryan and Philomena had an enjoyable and successful day at the Marlborough Downs Challenge. Philomena says: “It was a lovely sunny day and the ground was really good underfoot, unlike the last two times I've done the race when it was ankle deep in mud a lot of the way. Ryan did really well, winning the race despite having a troublesome hamstring! However, I managed to get lost (although I've done the race 5 times previously) and ended up doing an extra mile! I was 4th in my age category. The route is really beautiful and I would recommend it to anyone who hasn't done it before. The memento is a lovely earthenware mug and you also get a delicious free pasta meal and a mug of tea or coffee afterwards. Below is a photo of Ryan receiving his prize, and (continuing my recent trend of taking photos with champions), a photo of me with Ryan!” Ryan’s winning time was 2:27:28, and Philomena ran 3:13:03 (26th overall). There were 97 finishers.

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Boundary Runners and Walkers recover at the finish HH June 2016

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Brathay Windermere Half Marathon, 22nd May Philomena Sus, Chris, Ricky, Jonathan and I did the inaugural Brathay Windermere Half Marathon. Again we were blessed with lovely sunny weather. The route, although quite bumpy, is beautiful with stunning views all around. It's an out and back route which made it easier mentally because once we got to the 6-mile mark we turned around and knew that, despite the hilly bits to come, we were on the way back! We all had a great race despite having spent the whole day Saturday going up and down mountains (see photos), and Jonathan's back giving him a lot of pain! Sus and I came first in our respective age categories. A swim in the lakes to cool down was decided against when we spotted blue algae in the water! So, instead, we went and stuffed our faces with the largest slices of cake you have ever seen! Sus and Ricky will be able to tell you all about them....I chickened out and instead went for a 'healthy' king-size scone! I highly recommend this race as well. Although it is quite a way to travel, one can make a weekend of it and stay in one of the many hostels close to the start, which is what we did. There is also a full marathon run on the same day, which both Ricky and Jonathan have done before and I'm sure they would be only too happy to tell anyone who is interested all about it.

Wallingford Thames MT 10K, 22nd May Compton Harriers’ newest recruit, Darren James, set a PB in the Wallingford Thames Run multi-terrain 10K. His time of 46:36 placed him 90th out of 359 finishers.

Bayer Newbury MT 10K, 29th May Just one week after setting a 10K PB at Wallingford, Darren knocked a further 78 seconds off his best time, finishing in 45:18 (78th). Colin, running for his first claim club Team Kennet, finished 352nd in 54:40. The race was won by Dave Morgan (Serpentine RC) in 33:36, with first lady being Philippa Bowden (Bracknell AC) in 37:54. There were 775 finishers.

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Website update… http://www.comptonharriers.org.uk Mo No changes to the site recently apart from the addition of the annual Boundary Run results and photos and calendar updates. By the way, if you want to look for events not featured on the calendar, don't forget to use the site event-finder link which is shown at the bottom of this section. Anyone interested in making their own pizzas? I have been researching the nutritional benefits of homemade pizzas for runners and I could add the recipes to the website if there is enough interest. The recipes include a variety of sauces and toppings and also a list explaining the running health benefits of the various nutrients. Drop me an email if you would like me to feature this in July's HH. Links of interest this month: Whilst running along the Grand Union Canal towpath recently, Simon spotted a notice advertising the ‘Two Arms on Two Legs’ event on 11th September and thought it would be of interest to the Harriers especially as many of us have entered this type of event in the past. There are two race distances, ½ marathon and 10K, both starting in Aylesbury and covering the Aylesbury and Wendover arms of the Canal (10K is up the Aylesbury arm only), with free transport from both finishes back to the start. There is also transport from Wendover to the start for people who want to leave their vehicle at the finish. The event web link is https://canalrivertrust.org.uk/enjoy-the-waterways/events/2016-09-11-two-arms-ontwo-legs-half-marathon – Simon is planning to enter the event and would love to see a few of us joining him on the day. When a stitch strikes: It's something that happens to most runners at some stage and there are several theories about the causes, but when it does happen, you just want to get rid of it as quickly as possible. Here are a few tips that may help ... Tension and frustration will make the spasm worse, so keep calm and try reducing pace and breathing more deeply whilst retaining your running posture. If this doesn't work, or it gets worse, try putting your arm in the air above your head on the side where you are experiencing pain and stretch upwards each time your foot on the opposite side contacts the ground. This forces the stomach muscles to stretch out and will ease tension on connective tissue in spasm. maintaining this exercise as you run for the next 50-60 strides can often do the trick, so you are then able to gradually pick up pace again. Another similar tip relates to breathing…as your foot strikes the ground on the side where there is no pain, breathe out forcibly and keep repeating this until the pain subsides. The theory behind this suggests that landing and exhaling on the opposite side to the stitch can reduce landing forces and ease abdominal tension. So a stitch on the left side requires you to breath out as the foot strikes on the right side and vice versa.

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Events of Interest – see Website Training & Events Calendar for more details Sun, 05 Jun: Wed, 08 Jun: Sun, 12 Jun: Sat, 18 Jun: Sun, 19 Jun: Sun, 26 Jun: Sat, 02 Jul: Sun, 03 Jul: Sun, 10 Jul: Wed, 13 Jul: Sat, 16 Jul: Sun, 17 Jul: Sun, 24 Jul: Sun, 31 Jul: Sun, 07 Aug: Sun, 14 Aug: Sat, 27 Aug: Sun, 28 Aug: Mon, 29 Aug: Sun, 04 Sept: Sun, 11 Sept: Sun, 18 Sept: Sat, 24 Sept: Sun, 25 Sept: Sun, 02 Oct: Sun, 09 Oct: Sun, 23 Oct: Sun, 13 Nov:

10:00 Chiltern Chase 10/15k & 5k • 10:30 Ollie Johnson Memorial Kintbury 5 19:30 Woodland 5 Miles - Trail 10:00 Downlands Dash 10k • 10:00 Wargrave Charity 10K • 14:00 26.2 Team Challenge 10:00am Ridgeway Revenge ½Mthn & 10k 07:30 Ridgeway Relay • 10:00 Hampshire Hoppit trail Mthn & ½ Mthn 10:30 Hungerford Harey 8 • 11:00am Offa's Dyke 15 10:30 Gibbet Challenge 10k • Bracknell Samrun 10k & 5k 17:00 Thames Trail Mthn & ½ Mth 09:30 Buscot - 5k and 10k • 10:00 Spire Bushey 5k & 10k • Didcot 5 • 11:00 Tadley 10k 09:30 Wycombe 10K & ½ Mthn • 10:15 New Forest 10 (Miles) 19:00 Thames 10K 09:20 FixAddiction 5k & 10k • Race to the stones 100k • Silva Endure Sports Festival Silva Endure Sports Festival • Kingsclere Twist 10k & 5k (Multi Terrain) 10:00 Bath Running Festival • Down-tow-up-flow ½ Mthn Ride London 100 Hooky 6 9:30am Burnham Beeches ½ Mthn • 9:30am Bearbrook 10K Ridgeway Challenge 86 miles 9:30am Headington 5 • 11:00am Englefield 10k 10:00am Harwell ½ Mthn 9:30am Northampton ½ Mthn • Maidenhead ½ Mthn 10:00am Henley 10k • 2 Arms on 2 Legs ½ Mthn & 10k • Pangbourne 10k Multi-terrain 10:30am Swallowfield 10+3 Fun Run & Duathlon IOW Fell Race Series IOW Fell Race Series • 10:00 Windsor ½ Mthn 09:00 Reading O2O 10k 09:30 Oxford ½ Mthn 09:00 Abingdon Marathon • 10:00 Water-of-life 10k & ½ Mthn 10:00 Grand-union-canal ½ Mthn

... remember, if you want to search for more events, just follow our page link for other sources: http://www.comptonharriers.org.uk/linkindex.htm#Event Finder:

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Compton Harriers monthly newsletter for June 2016