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THE HARRIERS HERALD No. 290, April 2017 Editor: Sue Francis

Compton Harriers 20 mile Downland Challenge, 10:00, Saturday 8th April Thanks to all those Harriers and friends who have volunteered to help, and good luck to those members who will be taking part. Here’s looking forward to another successful event.

Contents, features, reports, results   

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Thursday night schedules for April and May Boundary Run & Walk 2017 – preliminary information Race results and brief reports – The Harriers were well represented in road, trail and cross-country races at home and abroad, with members taking part in: Meon Valley Plod, Oxford Mail x-country, Great Horwood 5K, Cambridge Half, Silverstone Half, Reading Half, Limassol Marathon and Banbury 15 Handicap Race – Ben secures a win and PB, with Martin hot on his heels Webmaster’s article – Mo features: Link to a realistic Marathon race time predictor; the pros and cons of an after-run beer; and forthcoming local and interesting races Thanks to Simon and Mo for this month’s articles, and to Mo and Darren for photos

Thursday night schedule for April Thurs Thurs Thurs Thurs

6th 13th 20th 27th

Martin & Lucy to lead Handicap Race Helen to lead Ben to lead

Thursday night schedule for May Thurs Thurs Thurs Thurs

4th 11th 18th 25th

Richard D to lead Boundary Run & Walk (see details below) Jonathan to lead Aaron to lead

Boundary Run & Walk 2017 Sue The annual Compton Boundary Run and Walk will be held on the evening of Thursday 11th May. ‘Race’ HQ: Parking, toilets and changing / showering will be at the Downland Sports Centre, Manor Crescent, Compton, RG20 6NU. Start times: Walkers start at 16:45, and runners at 17:45. Run & Walk route (8 miles, multi-terrain): The route will be as last year, starting near the main gate of the former Institute on Compton High Street then following the usual route (a scenic, undulating 8-mile route on public footpaths and tracks, through fields and woods) to finish at the Downlands Sports Centre. Who can take part? Compton Harriers, their friends, family and colleagues are all welcome. I will also invite members of other local running clubs, as in previous years. Runners and walkers of all standards are welcome – many choose to take part for fun and to enjoy the scenery, but it’s competitive at the front (there are trophies for the first men and lady runners and walkers). Please note: It 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 in advance if they intend to come along, so we know roughly how many to expect. Post-run/walk refreshments and social (East Ilsley Swan): Richard and Kim at East Ilsley Swan pub will lay on a post-race barbecue in the pub garden - all competitors and their supporters will be welcome. The trophies will be presented at the barbecue. Any volunteers to help out?: If you don’t intend to take part, but are keen to be involved, it would be much appreciated if you were able to help (I can provide more details of ‘jobs’). HH April 2017

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Race Reports and Results Meon Valley Plod 21, 26th February Ryan and Philomena completed this challenging multi-terrain race in very muddy conditions. Ryan finished 80th in 3:57:18, and Philomena 123rd (4th FV50) in 4:26:10. The race winners were Michael Gregory and Daisy McClements (both from Stubbington Green Runners) in 2:33:51 and 2:58:47 respectively, and there were 191 finishers.

Oxford Mail x-c Race 5, Farmoor, 5th March The final fixture of the 2016–17 Oxfordshire Cross Country League season saw athletes visit the third new venue of the season. Hill End Outdoor Education Centre at Farmoor proved to be a very good venue, with on-site brick toilet blocks, plenty of parking space, and the adjacent Wytham Woods providing challenging cross-country courses. This was ‘proper’ cross-country. The courses were very undulating, with some long winding paths up into the woods, plenty of mud, boggy fields and muddy ditches. Even the finish was cruel: after emerging from the woods and running down a nice slope, we had to do a hairpin turn and go back up the slope to the finish funnel. After the recent heavy rain, we were lucky that it was fine for the races, but there was a strong wind, and some of the team tents looked a bit vulnerable! And one of the parking areas got extremely muddy, which led to the main road outside the centre becoming treacherous, and the organisers had to call out the Highways Agency to clean the road. The men’s race was won by Abingdon’s Paul Fernandez (30:33), who had been in 2nd place until the clear leader took a wrong turn in the woods. Team Kennet’s first finisher was once again Christopher Hall (55th). Jonathan was 172nd (43:59), and Colin 201st (48:29). The men’s team was 11th in Division 3 in this race, with an end-of-league standing of 6th. Fiona Bunn (Abingdon AC) won the ladies race (28:48). The first Team Kennet finisher was Helen Preedy (18th) and Sue was 24th (33:55), but there was no third lady to complete a team. The end-of-league team placing was 6th in Division 1. Many thanks to Colin for once again managing the team throughout the season, while also competing himself. (Photos courtesy of Mo).

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Great Horwood 5K, 5th March Simon Due to a bit of a mix-up last year (self-inflicted – I forgot to check the calendar and only found out an hour before the start), I unfortunately missed the 2016 edition of this event, so this year I made sure that I knew when it was on. Not that the Runners World website was that helpful – the start time was listed as 11pm – but a quick email to the organisers confirmed it was the usual noon start. It was absolutely chucking it down on the morning of the race which, coupled with a keen wind, didn’t bode well. However, as I’d been in touch with the organisers and they’d sent me an entry form I thought it would be a bit churlish not to turn up just because it was a bit damp, so Henry and I duly headed up to Great Horwood mid-morning, parked next to the pub and strolled down to the school, where the event is based. With the weather being kak I didn’t expect there to be a big turn-out for what is, after all, a 5K fun run staged by the PTA to raise funds for the school. Wrong. They’re a hardy bunch in Great Horwood, and the number of entries increased steadily as the start time approached. As if by magic the rain stopped about 15 minutes before the off, though the wind was still brisk, and held off until about 30 seconds after I finished. I first reported on this race in 2014 (HH254) so suffice to say that this continues to be an extremely wellorganised and very family-friendly event, as is evident by the large number of local families (with children as young as four) who take part. The route was the usual undulating out-and back course on a traffic-free lane, though having not done it for two years someone seems to have added an extra undulation or two. I’m pretty sure only the first and last 100 yards are flat, but it makes for an interesting and surprisingly challenging run. This year I finished in a time of 27:59, in 49th position out of 115 finishers. First home was Matthew Thatcher in a time of 17:54, whilst Sheila Landymore was First Lady (and 21st overall) in a time of 24:13. The various age category winners are, as ever, worth a mention: M16 category – 4th overall – 20:28 – James Grimditch M12 category – 11th overall – 22:03 – George Landymore M9 category – 19th overall – 23:49 – Sammy Gothard F16 category – 14th overall – 22:31 – Christabelle Hodgson F12 category – 18th overall – 23:36 – Heidi Biltcliffe-Gray F9 category – 65th overall – 31:48 – Eliza Gunn I know. There’s no need to tell me. Once again I ran slower than the winner of every age category bar one. Yeah. I can still run faster than a 9-year-old girl… Simon

Cambridge Half, 5th March Kirsty had a good run to finish in 1:42:01 (1596th). The race winners were Aaron Scott (Lincoln Wellington, 1:07:57) and Tracy Barlow (Thames Valley, 1:16:22).

Silverstone Half, 12th March Susanne clocked 1:37:27 to finish 628th (3rd FV50). The race winners were David Hudson (BRJ Huntingdon, 1:12:15) and Tori Green (Rugby & Northampton, 1:22:21).

Reading Half, 19th March Ryan, carrying a slight injury, finished 360th with a chip time of 1:26:00. Meanwhile, second-claim member Ben was close to his PB as he finished 456th with a chip time very close to Ryan’s 1:26:27. New member Mike clocked a PB of 1:30:12 as he finished 636th. And, when he looked at the online results later in the day, he found that he had run 2 seconds faster than Tim (1:30:14) on chip time. HH April 2017

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Limassol Marathon, Cyprus, 19th March Kirsty recorded a pleasing 3:40:02 in this marathon, where the temperature increased from 10oC at the start, to 20oC at the end. She was 108th overall, and 4th in the FV40 category.

Banbury 15, 19th March Susanne finished 88th in 1:53:31 (2nd FV50) and Philomena 133rd in 2:00:18 (2nd FV55). (Photos: Barry Cornelius, http://www.oxonraces.com/photos/ )

Handicap Race March’s Handicap Race took place in good running conditions and, for the second successive month, many of the runners clocked personal best times. Ben and Martin had a great race. Starting just 9 seconds apart, they pushed each other all the way and both recorded excellent sub-11:30 times, Ben’s winning time of 11:25 being a 36-second PB, and Martin’s 11:23 the evening’s fastest time. The next four runners all clocked PBs - Philomena by 17 seconds, Kirsty 10 seconds, George 4 seconds (and his first time sub-13) and Darren 6 seconds. John also took 4 seconds off his PB. We also welcomed back Richard T, after several month’s absence from running. Thank you to Jan and Dick for doing a great job of the timekeeping, and for booking the pub. Finish Position 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 HH April 2017

Position on handicap 1 2 3 4 6 7 8 9 10 11 12 13 New Runner 14 5

Name

Start time

Ben Martin Philomena Kirsty George Darren Jonathan Sue Lucy Susanne Aaron Richard D Richard T Mo John

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6:50 6:59 4:50 5:02 5:43 6:28 5:51 6:32 4:39 6:07 6:18 4:25 4:25 0:01 0:00

Finish time

Actual time

18:15 18:22 18:24 18:28 18:40 18:42 18:53 18:56 18:59 19:01 19:02 19:12 19:48 21:14 22:44

11:25 11:23 13:34 13:26 12:57 12:14 13:02 12:24 14:20 12:54 12:44 14:47 15:23 21:13 22:44

Handicap Beaten? -0:45 -0:38 -0:36 -0:32 -0:20 -0:18 -0:07 -0:04 -0:01 +0:01 +0:02 +0:12 New Runner +0:14 -0:29


Handicap Championship We have a new leader this month. Philomena has scored well in all three races, and now leads Ryan by 1 point. Meanwhile, Darren has retained his third place, while John and Martin have moved ahead of Sue. Pos.

1 2 3 4 5 6 7 8 9 10= 10=

12= 12= 14 15 16= 16= 17= 17= 17= 17=

Name

Philomena Ryan Darren John Martin Sue George Ben Tim Mike Aaron Colin Kirsty Susanne Mo Lucy Jonathan Kristie Richard D Richard T Vanessa

Race 1 7 12 8 10 1 5 1 1 9 6 4 2 3 1 1 -

Race 2 9 12 6 5 7 8 10 2 4 3 1 1 1

Race 3 9 5 7 10 3 6 12 1 8 1 1 2 4 1 1 -

Race 4 -

Race points Race Race 5 6 -

Race 7 -

Race 8 -

Thursday post-run group ‘selfie’ (photo courtesy of Darren)

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Race 9 -

Total of best 5 25 24 19 17 16 15 14 13 11 9 9 8 8 6 5 4 4 1 1 1 1


Website update… http://www.comptonharriers.org.uk Mo With just a week to go, Compton 20 entries are at last picking up, although we are down on last year's entry at the same stage. At the time of writing, there are 135 entries, so fingers crossed we will make the 'break-even' number of 200 on race day. Links of interest this month: Have you ever used a race time calculator to predict your marathon time based on your half marathon or 10k time? If you have, you will probably be aware that unless you are bordering on the elite you won't get anywhere near the predicted time ... your actual time will be much slower. Have a read of this article at http://www.fetcheveryone.com/cms-37 and then try out the link to the calculator and you will get a more realistic prediction that is achievable! An After-Run Beer: Many of us look forward to a refreshing pint of the amber ale (or similar) especially after a particularly gruelling run or training session, but is beer actually good for recovery? To effectively recover, the body needs to:  replace calories burned during exercise  re-hydrate to replace water lost through sweating  maintain electrolyte balance  resolve inflammation issues quickly, through adequate rest, stretching and nutrition  maintain physical and emotional health The good news is that beer does in fact have nutritional value in the form of antioxidants, B vitamins, electrolytes and carbohydrates which are all required in the recovery process. Antioxidants help to reduce oxidative stress (caused by inflammation), B vitamins aid in metabolic functions, electrolytes help with fluid balance and cell function and carbohydrates replenish energy losses. But ... the alcohol in beer can cause:  dehydration through increased urine production  reduced absorption of nutrients by impairing blood flow  a slowing-down of protein utilization  a lowering of brain function However, a recent NHS study concluded that light-to-moderate alcohol consumption indicated a reduced risk of cardiovascular disease, whereas a heavy intake of alcohol has been linked to an increased risk of many diseases (e.g., cardiovascular disease, stroke, cirrhosis, liver disease, digestive issues, cancer and dementia). The study also concluded that, as there is more potential for harm than good, an individual who does not currently drink alcohol should not start and beer is not recommended as an ideal recovery drink for the same reason. By the way, non-alcoholic beer contains all the same nutrients ... except alcohol! Cheers!

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Events of Interest – see Website Training & Events Calendar for more details April 2017 Sun, 02 : Sat, 08 : Sun, 09 : Fri, 14 : Sun, 23 : Sat, 29 : Sun, 30 : 5K May 2017 Mon, 01 : Tues, 02 : Sun, 07 :

9:30 Wokingham 5K & 10K • 10:00 Treehouse 10K • 14:00 Combe Gibbet to Overton 16 10:00 Compton 20 mile Challenge 08:30 Fuller's Thames Towpath 10 • 9:30 White Horse ½ Mthn 09:30 Maidenhead Easter 10 Virgin Money London Marathon 2017 11:00 Hurstbourne 5 Multi-Terrain Race 08:30 North Dorset Village Mthn & Relay • 10:00 Danesfield Dash 10K • The Blackwood Fun Run 10k &

Sat, 13 : Sun, 14: Sun, 21: Sat, 27: Sun, 28:

12:00 Chalgrove Festival 10K 19:30 Silverstone 10K Welford & Wickham 10K • 09:00 Bracknell ½ Mthn • 09:30 Woodley 10k • Marlow 5 11:00 West Ilsley Ridgeway Run 10k, 6k & Fun Run 10:30 Chieveley Chase 5.7miles 10:00 Oxford Town & Gown 10k • 11:00 Hairy Legs X-Country Run (~12k) 10:00 Wallingford Thames Run 5k & 10k • 10:30 Green Park Royal Berkshire 10K Grand Union Canal 145 Mile Race 10:00 Bayer Newbury 10k • 11:00 Dauntsey 10k

June 2017 Sun, 04: Sat, 10: Sun, 11: Sun, 18: Sat, 24: Sun, 25:

10:00 Chiltern Chase 15.4K, 10K, 5.4K • 10:30 Ollie Johnson Kintbury 5 Compton Charity Cycle - 25miles • 10:00 Run The Rock 5K and 10K 10:00 Heyford Park Airbase Half/10K/5K • 10:00 Wargrave 10K 07:30 Ridgeway Relay • 10:00 Hampshire Hoppit Trail Mthn & ½ Mthn • Hungerford Harey 8 10:00 Ridgeway Revenge - Mthn, ½Mthn & 10k 10:00 Downlands Dash 10k • 10:30 Gibbet Challenge

July 2017 Sat, 01: Sun, 02: Sun, 09: Sun, 16: Wed, 19: Sun, 23: Fri, 28:

09:00 Birmingham Black Country Marathon 09:30 Didcot 5 The Adderbury Three Spires Challenge • 11:00 Tim's Tadley 10k 09:30 Wycombe ½ Mthn & 10k 19:30 Thames 10K 10:00 Down Tow Up Flow ½ Marathon Kennet & Avon Canal 145 Mile Race

August 2017 Sat, 05: Sun, 06: Sun, 13: Sat, 26: Sun, 27: Mon, 28:

Round Reading Ultra Marathon Hooky 6 • 09:30 Bearbrook 10K 09:30 Burnham Beeches ½ Mthn & 10K Liverpool - Leeds 130 mile Canal Race Ridgeway Challenge 86 Miles • 09:30 Headington 5 Ridgeway Challenge 86 Miles

... don't forget, if you want to search for more events, especially those further afield, 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 - April 2017

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