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THE HARRIERS HERALD No. 246, August 2013 Editor: Sue Francis

Contents, features, reports, results • Thursday night schedules for August and September • Race reports for: Ridgeway Relay – Team Captain Richard D sums up a successful day for the Harriers; Yately 10K – Sus recommends a very well organised series; Compton Canter – Martin and Lucy report on Harriers successes on a very hot day; Milton Keynes Half – Sus collects an age category prize; West Tytherley 10K – Tapani reports on a small road race near Salisbury; Great Bustard 5M – Tapani enjoys a hot, but well organised Pewsey race; Dorney Dask 10K – Harriers win ladies team 1st prize and Philomena sets a PB • Race results for: Wycombe Half Marathon, Beale Park 10K, Back-in-Flash 5K • Webmaster’s article – Mo features getting your water intake right, and lists forthcoming races of interest • Thanks to Tapani, Martin and Lucy, Richard, Sus and Mo for this month’s articles, and Mo for photos • Copy date for next Harriers Herald – 30th August

Thursday night schedule for August Thurs Thurs Thurs Thurs Thurs

1st 8th 15th 22nd 29th

Philomena to lead Handicap Race Run with Didcot Runners (see below for more details*) Tom to lead Nick Bull to lead (run with Team Kennet, Henwick Worthy, Thatcham, 5 miles, hilly & scenic)

Thursday night schedule for September Thurs Thurs Thurs Thurs

5th 12th 19th 26th

Martin to lead Richard D to lead Mo to lead Pete O to lead

*Didcot Runners have invited us to run with them on the evening of Thursday 15th August, from Wittenham Clumps, followed by meal at 'The Bear' in North Moreton. Meet at the Earthtrust car park (OX14 4QZ) for no later than 6.50pm. There is a choice of two running 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 longer route goes through woods and onto Shillingford, the shorter route is to Dorchester and back. ‘The Bear’ pub (http://www.bear-at-home.co.uk/ ) is booked for 8.15pm. There is the choice of two meals: (1) Fish & chips £11.95, or (2) Vegetable lasagne with garlic bread £9.95. I have been asked to give the names and menu choices of all those Harriers who would like to go to the pub afterwards BY MONDAY 12th AUGUST (if you just want to run and don't plan to go to the pub, then there's no need to make a commitment in advance). So, if you'd like to come to the run + pub (or pub only!) please let me (Sue) know, along with your menu choice, by 9am Monday 12th August, and I will send a list on to Didcot Runners. Thanks to those who have already responded.

Correspondence received None during August. 1


Race Reports Ridgeway Relay, 16th June Richard D We were fortunate that, after some heavy afternoon showers on the Saturday, Sunday June 16th dawned mild and bright for the running of this relay. Unlike some previous years, it was not too windy or cold at the top of Ivinghoe Beacon waiting for the start. 44 runners, representing some 24 clubs, together with a contingent of Compton Harrier supporters, arrived at Ivinghoe Beacon for the start of the Relay at 07:30 in the morning. Martin Fray, reverting back to being first leg runner this year, set off near the head of the field. Running a steady leg and with a strong finishing burst Martin overtook several runners late in the stage, finishing the tough first leg in Wendover in 15th place. Martin handed over to Dick Kearn, a late replacement for the injured Sue Francis, giving him some handily placed runners to chase down. Overtaking some large groups of walkers on this leg, Dick steadily moved through the field and another strong finish saw him improve the club position to 12th place. Dick handed over to Lucy Gettins at Whiteleaf outside Princes Risborough. Despite the exertions of several recent long races, Lucy ran steadily over the undulating 3rd leg and handed over to Debbie Bishop at Lewknor in 17th place for the relatively short but tough leg up to Swyncombe Church. Debbie made the trip down from Birmingham worthwhile and pushed on strongly over the final hill, passing a runner on the way, to hand over to guest runner Mike Sheridan in 16th place for the long 5th leg down to South Stoke. Mike, running in the Relay for the first time, ran a strong leg on the tricky downhill section along Grim’s Ditch to the Thames, at one place being baulked by walkers, and then alongside the river to South Stoke, handing over to Neil Fitzgerald in 15th place outside South Stoke school, just under the 13.00 cut-off time. Finishing after this time would have meant the 7th leg runner, Colin Price, starting in a mass start on Bury Down at 14:00. Neil, also running in the Relay for the first time, ran a brave leg, feeling the effects of toe blisters on the long leg through Goring and the long uphill section to the top of the Downs by West Ilsley. Colin took over from Neil in 17th place on Bury Down, 10 minutes after the mass start had left, and running for the second time in the Relay did very well to have maintained 17th position when he passed over to Richard Disney at Sparsholt Firs. Richard was lucky to have several slower runners from the mass start ahead of him to keep him going on the 8th leg past White Horse Hill to Charlbury Hill, encouraged at various points by several Harriers, and handed over to Jonathan Phillips having maintained 17th place. Jonathan, fresh off the plane from San Francisco and showing little signs of jet lag, was running in the Relay for the first time. The tough and long 9th leg up to Barbury Castle is challenging and he did well to finish the leg in 18th place, having dropped just one place. Pete Oliphant, starting in the second mass start of the day and encouraged by a mass of supporters outside Manton Stables, brought the team home in a very creditable 18th place. The team of supporters and the 9 members of the team who made it to the finish line duly celebrated together, with a well-earned meal in Hungerford before returning home. I would like to thank everyone who took part in the race and the many supporters of this event. Let’s look forward to another enjoyable event in 2014.

Yately 10k series race 2, 3rd July Sus I am always very impressed how sleek, efficient and well organized these series are. More than 800 people turn up on a Wednesday evening at 7:30 and everything is over before you realize it. So really I can’t praise it enough - if you want to do a mid-week race go for this! Sus 41:25 1st in age category and 8th lady overall

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Compton Canter, 6th July Martin and Lucy This year’s Compton Canter was blessed with perfect weather for a Summer fete, if a bit on the hot side for folks racing along the Downs. A total of 70 people finished the course and most people seemed to enjoy their trip to Compton. Sadly, one runner found the going a little too tough and collapsed in the village by Wilson Close. Many thanks to Aaron and everyone else who helped the guy out in his moment of need. The clinical diagnosis was dehydration / over exertion which was not too surprising when folks were taken on a magical mystery tour of the Downs, courtesy of someone messing about with the route marking. Mo and Dave have suggested that the next time we hold the event it might be helpful if someone leads the front runners around the course on a bike so this does not happen again. On a more cheerful note, we had 7 Compton residents take part in the senior race and our own David Anderson was the first local home in 53:05, on an extended course (bottom left photo). Tapani crossed the line in 1:13:23 (bottom right photo) and former Harrier Andy Bayley finished in 1:02:37. The junior race attracted 21 young athletes and it was a pleasure to watch them charge around the field and collect their medals. Any ideas on how to promote the junior race would be very welcome. Results: U10 Boys – James Davies – 2:29 U10 Girls – Salwa Elkirate – 2:35 U12 Boys – James Simms – 2:33 U12 Girls – Hannah Lee – 3:06 U14 Boys – Nathan Orpin – 4:36 U14 Girls – Nawal Elkirate – 5:08 First senior men - Tim Hughes and Mark Tankard – both 45:14 First senior woman - Belinda Tull – 51:56

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Milton Keynes Half Marathon, 7th July Sus A hot hot day before we really got used to them, so I found it difficult to take it too seriously. Therefore I can’t really take the result too seriously either, but it did puzzle me that I went from 1st in the age category and then half an hour later to second – but what puzzles me even more was how my chip time can be exactly the same as the gun time without me standing at the start line as the gun went off but my overall time was correct – I think?! Sus 1:31:48 2nd in age category and 6th lady overall

West Tytherley 10k, 14th July Tapani Only 26 participants on a very warm Sunday. The start was at 11am. It is run on very quiet country roads with a nice uphill section starting at roughly 3k, the highest point being at 5k. Fastest man Mark Heard, Bristol 37:00, fastest lady Jo-Anne Gready, Salisbury 48:58. My time was 58:05 (21st).

Great Bustard 5, Pewsey, 20th July Tapani This 5 mile race had 67 runners. The start was at 4pm, so again quite a warm run along undulating country roads with no big hills. Very well marshalled and organised by the Pewsey Vale Running Club, and they had added two extra water stations due to the heat. Everyone who finished received a bottle of Great Bustard beer. Fastest man was Simon Nott, Calne, 26:24, second was Wayne Lillis of Newbury AC. Fastest lady was Tamsin Simmons, Bath, 34:20. My time was 44:42 (49th).

Dorney Dash 10k, 20th July Sus This was a good one for the green Compton Harriers as not only did we win the prize for first ladies team but we won it comfortably ahead of team no. 2! Martin led the squad, I followed with Richard behind me, then Phil and finally Lucy who still had the GUCR in her legs. Martin 39:38, Sus 40:24(1st age category), Richard 43:53, Phil (PB!) 46:29, Lucy 47:14

Race Results in brief Wycombe Half Marathon, 21st July – Sus was 3rd lady overall in 1:30:15. Beale park 10K, 31st July - Sus was 2nd lady overall in 42:23. Back-in-aFlash 5k, Swindon, 31st July – Sue was 2nd lady (1st veteran) in this midweek out-and-back multiterrain race at Coate Water Country Park. Her time of 20:46 placed her 30th in a field of 137 runners. Race winners Simon Campbell and Joanne Musk (both of Cirencester A.C.) finished in 17:08 and 19:27 respectively.

Spiral footbridge over the M4 – Sue on bottom spiral, leading lady on top spiral!

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L-R: 3rd, 1st and 2nd ladies, with Coate Water behind


Website update… http://www.comptonharriers.org.uk Mo Links of interest this month: Recent medical research indicates that the best way to keep our brains in shape as we get older is to keep up a good level of physical exercise … so for Tom and me, we’ll just have to keep staggering on! To read the full article on the subject, just follow this link http://goo.gl/Ei0uMJ . This month’s article: Getting your water intake right. The very warm weather and the dehydration incidents witnessed during the Compton Canter prompted me to think about the correct amount of water we need to drink to ensure body function is maintained during exercise. The Department of Health recommends drinking a minimum of 6x200ml or 8x150ml glasses of water a day, which amounts to 1.2 litres (2.1 pints) per day. Of course, this will vary considerably depending on body weight and intensity of exercise, so it is important to get it right if we don’t want to experience the effects of dehydration. There are also various other factors that play a part in determining water intake, such as air temperature, humidity, altitude and physiology. It can therefore be difficult to determine exactly how much water individuals need to drink each day. Interestingly, the total amount of fluid we lose each day which needs to be replaced is in fact greater than this (about 2.5 litres or 4.4pints). We do however get 1 litre of the fluid we need from food and the body recovers 0.3 litres from chemical reactions in our cells, so any shortfall needs to be taken from other drinks. All drinks count, with water, milk and fruit juices being the healthiest options. By the way, the Dept of Health say it is best to avoid alcoholic drinks and try to avoid sugary, soft and fizzy drinks that can be high in added sugars and calories! Your body will of course tell you when you are becoming dehydrated; one of the first signs is the feeling of thirst. Other signs are dark urine, headaches, lack of energy and feeling light-headed. o When to Drink Water During Exercise Begin the day with a large glass of water each morning, whether it's on a training day or a rest day. To ensure you drink enough during training or competition, on your next training days, try the following water (fluid) intake schedule which works well for most athletes:  Before Exercise Drink 1 to 1½ glasses of water within the two hours before your workout. Weigh yourself immediately before you begin your workout.  During Exercise Drink ½ glass of water every 15 minutes.  After Exercise Weigh yourself immediately after you finish your workout. Drink a glass of water for each pound lost during exercise. o Water intake for Endurance Exercise If you are exercising at a moderate to high intensity for more than 90 minutes, you will want to consume more than plain water. You need to replenish glycogen stores with easy-to-digest carbohydrate. Sports drinks can be an easy way to add the necessary energy. For longer workouts, choose a drink with 60 to 100 calories per eight ounces (250 g) and consume eight to ten ounces every 15 to 30 minutes based upon your preference. For those exercising in extreme conditions over three, four or five hours, you'll need to replace electrolytes. A complex sports drink, Active Hydration electrolyte replacement tablets, or other energy foods will help provide the needed calories and electrolytes required for continuous performance.

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o General “Rule of thumb” guide Hydration levels of individuals will vary considerably and will be dependant on an individual’s sweat loss rate, so it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume. Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences as mentioned above. There are, however, two simple methods of estimating adequate hydration:  Monitor urine volume output and colour. A large amount of pale coloured urine probably means you are well hydrated, whereas dark coloured, concentrated urine probably means you are dehydrated.  Weigh yourself before and after exercise. Any weight lost is likely to be from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need. o The benefits of good hydration:  Hydration is central to the most basic physiological functions such as regulating blood pressure, body temperature and digestion.  Adequate hydration is important for proper functioning of the brain. A loss of more than 2% body weight due to dehydration can affect the brain’s processing abilities and impair short-term memory.  Hydration in the body is important for transporting carbohydrates, vitamins, minerals, various important nutrients and oxygen to the cells for energy production.  Hydration facilitates disposal of the waste products of metabolism.  Insufficient hydration will slow the digestive process.  Fluids are important for healthy heart function. Dehydration decreases cardiac output which leads to an increase in heart rate and a fall in blood pressure.  Correct regulation of water balance is essential to keep blood pressure within the healthy range and to ensure the circulatory system delivers a constant supply of oxygen to the brain, muscles and to all other tissues.  Adequate water intake is essential to keep the kidneys working well. The kidneys regulate the body’s water levels by increasing or decreasing the flow of urine. The kidneys also work to control normal levels of sodium and other electrolytes.  Water acts as a lubricant for muscles and joints; it helps cushion joints and keeps muscles working properly. Approximately 70 to 75 percent of muscle is made up of water. Maintaining the right water balance is essential for optimum muscle function.  Water has an important role as a thermo-regulator, regulating the overall body temperature by helping dissipate heat. If the body becomes too hot, water is lost through sweat and the evaporation of this sweat cools the body. Severe dehydration can cause the body to overheat which can be extremely dangerous especially in very warm weather.

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Forthcoming Events of Interest – see Website Events Calendar for full details and listing: Sun 11 Aug

Sun 18 Aug

Sat 24 Aug Sun 25 Aug Sat 31 Aug Sun 1 Sep Sun 8 Sep

Sat 14 Sep

Sun 15 Sep

Sat 21 Sep Sun 22 Sep Thu 26 Sep Sun 29 Sep Sat 5 Oct Sun 6 Oct Sun 20 Oct Sun 1 Dec

Bearbrook 10K Road Race - Aylesbury, HP22 5RN Hooky 6 - OX15 5PB Salisbury 5-4-3-2-1 Trail Marathon - SP2 7T Cheddar Gorge Marathon - BS27 3QH Cheddar Gorge Half Marathon - BS27 3QH Cheddar Gorge 10km Series - BS27 3QH Ridgeway Challenge 85 – Ivinghoe Beacon The Vale of Pewsey Half Marathon - Pewsey Vale School, Wiltshire, SN9 5EW Englefield Run 10K - Englefield House, Englefield, Reading Finmere Festival 5K - MK18 4AT Headington 5 – Marsh Lane, Headington Pangbourne 10k The 43rd Chiltern Marathon - Lane End Village Hall, HP14 3EY Dunstable Downs Mthn, 20M & ½ Mthn - LU6 1BB Kennet & Avon Canal 56 mile - BA2 6QT Kennet & Avon 21 mile - BA2 6QT IOW Fell Running Series 2013 - Ventnor, Isle of Wight, PO38 1TT IOW Fell Running Series 2013 - Ventnor, Isle of Wight, PO38 1TT UWC Aldbourne 10k Road Race - Farm Lane, Aldbourne, Wiltshire Chippenham Half Marathon 2013 - Chippenham Sports Club, SN15 1NG Woodstock 12 - Woodstock, OX20 1PX High Peak 40 - Buxton, SK17 9BS Swallowfield 10K, 5K & 3K - RG7 1QX Weston Prom 5 - Race 1 of 9 - Weston-Super-Mare, BS23 2DT Highclere 10K - Highclere Castle, RG20 9RN Henley ½ Mthn River Trail Run - RG9 3DB Bournemouth Marathon Festival - Kings park drive, Bournemouth, BH7 6JD Bournemouth Marathon Festival - Kings park drive, Bournemouth, BH7 6JD Autumn 10 miles - Tadley - RG26 5NL Abingdon Marathon - Tilsley Park, Abingdon OX14 1PU Winter 5.3 XC race - Tadley - RG26 5NL

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