Heraldjun13

THE HARRIERS HERALD No. 244, June 2013 Editor: Sue Francis

Contents, features, reports, results  Thursday night schedules for June and July  Boundary Run & Walk – preliminary details  Correspondence received  Ridgeway Relay – Team Manager Richard gives an update for runners and supporters  Race reports for: Chalgrove Festival 10K – Richard races on a hot Bank Holiday; Chieveley Chase – Five Harriers enjoy a nice local race; Woodley 10K – A good performance from Simon in his 23rd consecutive year; Copenhagen Marathon – Sus enjoys a good race back in Denmark; Oxford Town & Gown 10K – Richard reports on a flat but twisting race; Compton Annual Relay – A record 16 teams take part; Grand Union Canal Race – A phenomenal PB and fund-raising performance from Lucy over 145 miles  Race results for: Taars Lobet Half; North Dorset Village Marathon; Three Forts marathon; All Nation 10K; Ridgeway Walk; Marlborough Downs Challenge; Lanzarote Ironman; Bayer Newbury 10K  Webmaster’s article – Mo features ‘Fitness supplements vs DIY nutrition’, the Harriers online photo archive, and forthcoming races of interest  Thanks to Richard, Lucy, Simon, Sus and Mo for this month’s contributions  Copy date for next Harriers Herald – 1st July

Thursday night schedule for June Thurs Thurs Thurs Thurs

6th 13th 20th 27th

Sue to lead Handicap Race Jonathan to lead Boundary Run & Walk – (see below for details)

Thursday night schedule for July Thurs Thurs Thurs Thurs

4th 11th 18th 25th

Tapani to lead Susanne to lead Nicola to lead Lucy to lead

Boundary Run & Walk (27th June) 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 standard are welcome - there are trophies for the first runners and walker, but many choose to take part for fun and to enjoy the scenery.

The Boundary Run 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 & barbecue will be available for all at the finish in the cricket field (spectators welcome).

Sender England Athletics

Correspondence received Subject matter Certificate of Club Affiliation 2013/2014 Affiliation benefits leaflet

1

Action File

Ridgeway Relay, 16th June Richard D The Relay, which runs from Ivinghoe Beacon in Buckinghamshire to West Kennet in Wiltshire, takes place on Sunday June 16th.

The Compton Harriers team this year comprises the following (injuries and other absences permitting): Stage 1 Martin Fray Stage 2 Sue Francis Stage 3 Lucy Gettins Stage 4 Debbie Bishop Stage 5 Mike Sheridan Stage 6 Neil Fitzgerald Stage 7 Colin Price Stage 8 Richard Disney Stage 9 Jonathan Philips Stage 10 Peter Oliphant Reserves: Dick Kearn, Gillian Anton, Mags Topham 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 Marlborough. All club members and their supporters will be welcome!

For more information on exact locations please see the following web link. http://www.marlboroughrunningclub.co.uk/Ridgeway%20route%20info%202013.pdf

Race Reports Chalgrove Festival 10K, 6th May Richard D The race has been going for about 4 years and I first entered it last year. The race is organised in conjunction with the local Village Fete and attracts quite a strong field of runners, mainly from the Oxford area. It was quite a contrast from last year, where it was run in heavy rain. This year, pre-race most runners were trying to find some shade to keep cool in!

The race is run over a fair and slightly testing course, running downhill to 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

2

some pleasant countryside and is very well organised. For a £14 entry fee all runners receive a technical T-Shirt and a goody bag, so quite good value nowadays! I would recommend the race as being competitive but not too large, with the added attraction of a village fete to attend afterwards.

Place 46th Time: 43:34 (43:30 chip) Runners: 350 Race winners: Men: Daniel Hamilton, Abingdon, 33:21; Women: Denise Bridges, Eynsham, V35, 40:32 (27th overall).

MV40: Robert Storey, Eynsham, 36:43; MV50: Nicholas Hamilton, Abingdon, 41:57 WV55: Barbara Tracey Lasan, Reading Roadrunners, 45:20

Chieveley Chase 5.7M, 11th May Sue The Chieveley Chase came highly recommended by Dick, Terry and Mags, who all ran the inaugural event in 2012. All three returned this year, along with Colin and me; supporting us, we had Mo, Jan, and Mags’ Mum who was visiting from NZ. The race HQ was at Chieveley Village Hall, with the start and finish adjacent on the recreation ground. The race had a friendly atmosphere and attracted almost 130 entrants. Despite threatening skies, the rain held off until after the race, but there was a strong wind which made the going quite tough on some of the more exposed sections. The off-road route was scenic and interesting with tree-lined footpaths, field-side tracks and tarmac lanes alongside large country houses. Also (much to my liking!) it was mostly fairly flat with undulations but no severe hills.

I set off at a reasonable but sensible pace, feeling comfortable, and settled into a group which included, Chris from Team Kennet, Chris from Newbury, and Terry just behind. Although the first lady was in our sights, she was gradually pulling away. Having just passed the drinks station at 3 miles I was stilling enjoying the run, when I was forced to take two pit-stops in the bushes with not much warning! From my viewpoint in the thick hedge, I could see a few runners passing by, including the green & white vest of Terry. A few lbs lighter but feeling slightly fragile, I set off in pursuit again with encouragement from Mo who had run out to the 4-mile point to take photos, and made it to the finish.

The race was won by Gareth Watkins (Army) in 33:35 (he’s a bit good – read Simon’s report below to see who won the Woodley 10K the next day!), while first lady was Newbury AC’s Jackie Cooper (39:14). Before the presentation, we enjoyed homemade cakes and catching up with other local runners. The Harriers results were as follows: Terry 31st (42:01); Sue 33rd (42:17); Dick 39th (43:43); Colin 42nd (44:28) and Mags 112th (59:36).

Woodley 10K, 12th May Simon It was no surprise to me to hear that the race limit of 750 had been reached well before the closing date but seeing as I ‘pre-book’ my entry for the each year’s race at least 12 months in advance, and each year I’m allocated the same running number as the number of years I’ve run the event, this year’s number (23) landed on my doormat back in March.

As ever everything was impeccably organised by Ted and Carol Wingrove and it was good to see them again – especially Carol, who unfortunately missed last year’s event. Joanna, Hannah and I pootled down to Woodley on the morning, picking up Joanna’s sister Emma on the way. Having run the Milton Keynes marathon six days previously and the Reading Park Run the day before Emma didn’t really feel up for a blast and we decided to do our own thing – fine by me, as I had strained my left Achilles slightly (again!) a couple of weeks previously.

It must be an age thing, but my benchmark for 10Ks used to be to run each kilometre in under 4:30. These days I’m lucky to get close to 5:00, and I’m usually on the wrong side of that too. I managed sub-5s for the first 3K but then the wheels started to wobble and I ended up walking at each of the three drinks stations. My finish time of 51:22 put me in 276th place, whilst Emma clocked 1:01:30 for 465th place.

3

The results were available on the Sports Systems website, as usual, within 24 hours. This is possibly my only gripe about Woodley – I can’t get a full copy of the results without paying for them (although I’ve just spent half an hour tramping around the website and I can’t even find out how much they cost, let alone how to download them) and being a Completist I do like to have my own copy for my records.

First back this year was Gareth Watkins of Royal Engineers RC in 31:52 – just two seconds outside the course record – followed by Mark Worringham of Reading Roadrunners in 33:57 (51 seconds faster than his 3rd place last year) and Graham Robinson of Sandhurst Joggers in 34:34. For the ladies, first back was Ellie Gosling of Reading Roadrunners in 38:50, Carrie Hoskins of Reading Roadrunners was second in 40:02 and third was Penny McCrabbe of Maidenhead RC in 40:28. The last of the 599 finishers was timed in at 1:25:36.

I was pleasantly surprised, on checking last year’s results, to find that I was a whole four seconds quicker this year.

At that rate I should win it in … er, 2313. Meantime, I’ve already booked No24 for next year.

Copenhagen Marathon, 19th May Sus I always felt that I ought to do the Copenhagen Marathon and an invitation to a school reunion a few days later made me decided that 2013 would be a good opportunity to travel over to Denmark and do it. It attracts just over 11,000 runners and is run on a flat but quite tricky route with a lot of cobbles, twists and turns. The weather forecast the day before predicted 18 degrees confirmed my plan to just enjoy and do it as run down memory lane (I lived in Copenhagen for nearly 10 years). I decided to start together with the 3:10 pace group and with Klaus, my brother, as an assistant standing at various places with gel, Red Bull etc. I was in for a winner! A few minutes after the start the heavens opened and it was absolutely just perfect for running. I decided then to give it a proper bash and started to pull away from my pace group. Despite several gel and bulls from the side line I could see the gap I had managed to build between the pace group and myself getting smaller and smaller and, by the time we reached the finish, they had just managed to overtake me – but I finished happy and even treated Klaus to wear the medal – what a delight!

1st Man Rachid Kirsi, Morocco 2:17:22 1st Lady Ann-Mette Aargaard 2:44:12 20th Lady Sus 3:10:52

Oxford Town and Gown 10k, 15th May Richard D I last ran this race 2 years ago. I’ve always found it enjoyable, but fairly frustrating as it is a pancake flat course, but due to its many turns I’ve never felt that I’ve produced the really fast time such a course should allow – I put that down in the past to the sharp corners and some rough pathways. The course this year was revised slightly from 2 years ago, with the final 3k run over a different loop in the Parks.

The race is chip timed, but unfortunately many slower runners did not adhere to the approximate finishing time signs, as a result of which I found myself hemmed in by a lot of slower runners at the start. The person next to me was hoping for 55 minutes, yet standing in the sub 45-minute section!

4

The race consists of two contrasting loops in the town centre, followed by the loop in the Parks. Over 3,000 runners took part, apparently a race record, with a lot of fun runners as the race is promoted by the Muscular Dystrophy campaign.

Place 267 th Time: 43:16 (43:06 chip) Runners: 3020 Jonathan also ran and, having pulled his calf muscle mid-race, was pleased to finish in 46:50 (602nd).

Race winners: Men: David Mulvee, Herne Hill, 31:30; Women: Lisa Da Silva, Thames Valley, 37:43 MV40: Julian Richardson, Oxford City, 33:43; WV35: Lucy Richens, Westbury Harriers, 38:43 MV50: Simon Dales, Oxford Tri, 37:32; WV45: Jackie Perrin, Reading RR, 40:48 MV60: Bryan Vaughan, Woodstock, 37:51

Compton Annual Relay, 16th May Sue Thank you to all who took part in, or helped with the Relay. Full results, and photos, can now be viewed on Compton Harriers website at: http://www.comptonharriers.org.uk - click the blue boxes ‘Annual Relay 2013 results’ and ‘Annual Relay photos’ on the home page.

This year, we had a record number of teams (16) including teams from the Institute, Compton Harriers, local companies Ridgeway Biologicals and Merck, local running clubs Didcot Runners and Newbury A.C. and, for the first time, teams from Compton Scouts who were working towards their ‘fitness badge’.

After a damp start, I was very pleased that the weather improved! The system of handicapping based on ability made for a good race, with all teams competing on a fairly ‘level playing field’ and positions changing at every stage. At the end of Leg 1, two of the scouts teams (Trail Wanderers and Trail Goddesses) handed over in 1st and 2nd spots, while Nigel Salmon brought the ‘PC Plods’ in 3rd. After Leg 2, Tim Wallis had established a good lead for ‘Ridgeway Biologicals’, while George Guangjun moved the ‘PC Plods’ up to 2nd, and Kirsty Reade brought the Didcot team ‘Running out of Steam’ in 3rd. The ‘Merck’ team had gradually moved up through the field and Dean Wilson handed over 1st at the end of Leg 3. Close behind, Fiona Wycherley kept the ‘PC Plods’ in 2nd place, while John Scarborough kept ‘Running out of Steam’ in 3rd. On Leg 4, Andy Bayley extended Merck’s lead to bring them home victorious with a winning margin of over 2 minutes. This was a particularly amazing feat, since Merck’s intended 4th leg runner had not shown up and Andy had already run Leg 1! Stuart Howes moved Didcot’s ‘Running Late’ up to 2nd, while Terry Field’s good lap gave ‘Ridgeway Biologicals’ 3rd spot, holding off the other two Didcot teams.

The evening’s fastest actual team time was set by the Newbury A.C. team. The three fastest individual men were Wayne Lillis, Ryan and Dave Wright, and the three fastest ladies Sue, Jess Franklin and Chloe Coxhead.

Many thanks to all those Harriers who helped to make it a successful evening: Tom and Sus for their expert timekeeping; Jonathan for marshalling; Mo for an efficient results service; Dick and Mo for mowing and strimming a clear route round the course.

Grand Union Canal Race, 25th – 26th May Lucy The GUCR is everyone’s favourite race, among ultrarunners anyway. Each year I have to decide whether I like running or helping out the best, and usually I change my mind the evening before the race when I can’t sleep. This year I tried out a hotel called ‘NiteNite’ because the rooms don’t have windows and Birmingham’s centre is anything but quiet. Sure enough my room was dead silent but I was so excited I still couldn’t sleep. This was not a problem because the same thing happened in 2007 and I managed the following 41 hours 40 minutes OK then.

This year was unusual – not a drop of rain fell for the duration of the race, and the morning sun brought out the best in the scenery once we were out of the built-up part of Birmingham. The slow spring had left the path neat

5

and runnable with my light trail boots (the only thing I can wear for such a long time) so things couldn’t have been better. Obviously my training had left a lot to be desired, with just 6 marathon-plus races crammed into the past 6 weeks, so my progress was careful, using a 25-minute jog, 5 minute walk routine signalled by the alarm on my watch. At the first three checkpoints at 11, 22 and 35 miles my slow progress got a few comments, but given the distance ahead my internal tachometer refused to allow me any more energy to play with. I ate as much as I could at the checkpoints so I needn’t eat later if I felt ill.

By the time I got to 53 miles at 5 pm it was great to be looked after by the Boothers, Mrs Godden and friends who positively forced food and fluids on me, found me a place to sit, offered to help with everything and were unremittingly jovial. They were even trying to cure Henk of his ‘language difficulties’ –when he speaks English he finds it difficult not to swear! I took a head-torch and more clothes for miles 65 onwards, which would be in the dark, and carried on to Navigation Bridge, the almost half-way point. Here, Simon was having a good night and everything had gone smoothly. The hot quiche and beans here really hit the spot. Perhaps because of my slow progress I was free of the usual night-time nausea. I ate as much as seemed decent and continued at a fast walk, serendipitously finding a British Waterways loo with its door jammed open.

The night was clear and an icy cold mist formed over the water and rolled about like a horror movie. I don’t have any problem with racing in the dark – it may be because it feels like I’m going faster. During this leg I kept leapfrogging Joan, who had a buddy-runner. She kept having to stop with running problems but by the time I got to Bridge 99 (84 miles) she was just behind again. I could have done with some more Boothers at Bridge 99 and ended up taking my torch and fluo-jacket, which I didn’t need, and leaving food that I did need. I did however manage to mend my blistered little toe, which underlaps the others. A Compeed stuck down with friar’s balsam lasted the journey, and in fact was still there a week later!

The final leg before I would meet up with Martin is quite comical as you approach Tring summit. For several miles the scenery would suggest you are nearing the peak, with lock after lock climbing ever higher, the air and water getting clearer, with boundless wildlife. However the end never comes. I caught up with Neil at about 7 am - I was the first person he had seen since 3:30 am. We climbed ever onwards with me assuring him that the checkpoint was ‘just a few more locks’. I finally recognised the reservoir lakes and rounded the corner, past another few locks I had forgotten about and into the checkpoint at Grand Junction Arms.

Rod and Liz were on duty here and made me a bacon sandwich while I popped into the pub toilets to brush my teeth – very civilized! I changed into my larger sized boots and was soon on my way. The next section was 20 miles long but Martin was going to meet me with tea and food every 5 miles or so, turning the race into an ultrapicnic. I can’t say I enjoyed the towpath from Tring onwards because it was quite busy, and a main cycle route. The grass was only on the verges so I had to keep changing sides due to my tender feet. For my previous GUCR in 2007 it had rained the whole time so people and bikes stayed indoors.

Springwell checkpoint at 120 miles came up quicker than I anticipated, and it was good to get past the ‘point of no return’ – people seldom drop out in the last 25 miles! I continued to make good progress, catching up a few people with injuries, and getting encouragement from canal-boaters and pedestrians, who were all aware by now that the race was going on. My walking pace had become faster than jogging pace, as various muscles started to give up, but eventually my walking pace faltered too. With the sun baking me from behind it was tough going as I crawled past Cowley and made my way to the turn onto the Paddington arm at Bull Bridge – 13 miles from the finish.

The turn onto the final leg gives a distinct boost, and a mile later was the final checkpoint at Hamborough Tavern, Southall. There was a murderous group of swans on the path, so the lovely, kind checkpoint lady guided me round them on the road so I could grab what extra fuel I needed. Twelve miles to go, and the path had become treacherous. I was wearing flexible boots with nothing but a layer of blisters (so it felt!) as cushioning. I occasionally emptied stones out of the boots but

6

usually their gentle pressure on my heels was a welcome distraction! The path was being re-built so a loose scattering of hard stones was all I could walk on – the tiny grass verge was cambered towards the canal and was also made of stones. It was with new-found appreciation of tarmac that I finally reached the finished section of path!

There is only one meeting point on the last section – Piggery Bridge at 6 miles, and Martin made it there with my head-torch for the final push. My progress seemed miserably slow so since there was only 6 miles left I elected to jog all the way, without heeding the grumbles from my feet. At a mile out from the finish Martin met me with a flask, but I refused all help – I just wanted to finish. He walked off at a gentle pace to the finish ahead of me while I dropped back, jogging furiously! There are three humps in the towpath that bridge side-channels, and I even jogged up these, with tiny steps. My persistence was rewarded by the magical sight of the Compton Harriers Finish sign outside the waste disposal point, Little Venice. When I crossed the line I got a hug from Dick, my medal, several blankets, some soup and a warm glow! My time was 40:52, a bit quicker than in 2007 and there were still a few people left to finish.

Besides my splendid medal I have a lot to thank Dick, Jan and their helpers, and of course, Martin for. My sponsors have contributed nearly £1100 to Kenya Children Centres – about 2 orphan-years worth – all made possible because of the GUCR!

Race Results in brief Taars lobet, Denmark, Half Marathon, 4th May – Sus was 1st lady home in 1:30:31.

North Dorset Village Marathon, 5th May – Lucy finished 120th (4th FV50) in 3:49:32.

Three Forts Marathon, 5th May – Nicola was 55th overall in this challenging off-road marathon, with a time of 4:11:20.

The all nation 10k, 11th May - Sus was 1st lady in 41:47, and Philomena 8th lady in 48:24.

Ridgeway ‘Walk’, 11th May - Martin and Lucy completed the 40-mile route from Overton Hill to Streatley in 8 hours 32 minutes.

Marlborough Downs Challenge, 12th May

– Two Harriers took part in this 33-mile multi-terrain event. This was Terry’s first attempt at anything further than a marathon, and he put in a very good performance finishing in 5:50:23 (71st from a field of 152 finishers). Meanwhile Lucy, who had completed 40 miles the previous day, used the event as training for her 145-mile Canal Race. She finished 147th in 7:56:02.

Lanzarote Ironman, 18th May – Two Harriers put in fantastic performances in Lanzarote.

Fay finished 3rd in the W50 category, earning her a place on the podium. Her individual stage times were: Swim 1:14:01, cycle 7:13:56, and run 4:15:21, giving a total time of 13:02:06 and 935th position overall. Rich was going very well until a calf muscle strain sustained during the bike/run transition forced him to take it steady in the run. His individual stage times were: Swim 1:13:37, cycle 7:38:21, and run 6:19:39, giving a total time of 15:36:25 and 1504th position overall. Fay will be writing a report for a forthcoming issue of the Harriers Herald.

Bayer Newbury 10K, 26th May – Mags finished 674th (1:04:54) and Gillian 759th (1:11:05), and Colin 168th (48:01).

7

Website update… http://www.comptonharriers.org.uk Mo Links of interest this month: The links to various photo galleries on the website have now been restored following the loss of several recently. Over the next few weeks, I will be uploading more photo archives of previous events. If you discover any links that do not work, please let me know as soon as you can so I can restore them.

This month’s article: Fitness supplements vs DIY nutrition: Following last months article about your energy needs, the last in my series on nutrition looks at the use of sports nutrition products against the DIY nutrition guide. Are specialist sports nutrition products worth buying or are they unnecessary luxury items?  Fitness supplements: Sports drinks are formulated to be used at different times, so to maximise nutritional benefits the right type of drink needs to be taken at the correct time.  Hydration drinks. Aim to optimise fluid levels in the body by including minerals and salts that can be lost during running exercise. They often contain a small amount of carbohydrate for instant energy and are most suitable for fluid replacement during exercise.  Fast-release energy drinks. These are either syrup or glucose-based for rapid absorption into the bloodstream and hence by the working muscles. Because of the almost instant effect, they are ideal for maintaining energy levels during exercise and are easy to consume whilst running.  Slow-release energy for long-distance runners. These drinks usually contain maltodextrin, a complex carbohydrate which is released slowly into the bloodstream and can maintain energy levels for a longer period of time during a run. They are the equivalent of a pasta meal in a bottle and are ideal to use before exercising so that energy levels do not dip during training or competition. They can also be used as a food supplement after exercise.  Combination release energy drinks. Typically containing a mixture of both slow and fastrelease energy (glucose + maltodextrin), they are useful pre, post or during a run. They can provide an instant energy hit and fuel for longer term sustained energy.  Recovery drinks. Similar to combination release drinks, but they also contain protein to aid the cell rebuilding processes that are needed after exercise. These drinks can also be mixed with milk to further enhance protein quantities and improve running.  Energy gels for runners. Best used during exercise and are popular with long-distance runners and cyclists because the sachets are small, light and easily carried in a pocket. An energy gel is effectively a sachet of concentrated energy and should be used correctly to get maximum benefits.

After consumption, a gel needs to be washed down with up to 250ml (8.5oz) of water to avoid increasing dehydration. If a gel is not diluted in the stomach, fluid can be drawn out of the body, thereby causing or adding to dehydration.  Energy bars for running. Bars are less suitable for use during exercise because solid food can often feel unpleasant in the stomach whilst working-out. However, they are often a popular choice for runners being more palatable than either a drink or a gel,. Taken either pre or post-exercise, energy bars can provide instant, slow-release, combination or recovery fuel.

Without exception, used at the right time, all the above products can help your running training, competition and recovery. Part of their attraction is their pre-packed formula and portability, but this all comes at a price. You could spend up to £2 on an energy replacement bar or a packet of energy drink mix, so what are the cheaper alternatives?  The DIY nutrition guide:  Before running exercise. Consume a low fat meal containing 30g of protein and complex carbohydrate, washed down with water. Allow sufficient time for digestion before working out to avoid stomach problems.  During running exercise. Eat a banana for low intensity training or a homemade sports drink.

Try the following: 8

Sports drink to hydrate the runner: Add 50g of sugar, a pinch of salt and 200ml of sugar-free squash to 1 litre of water.

Sports drink to fuel the runner: Add a pinch of salt and 400ml of standard squash to 1 litre of water.

After running exercise: Homemade sports drink (fuel as above) and a tuna sandwich on wholemeal bread. A tuna sandwich after consuming a homemade energy drink will provide complex carbohydrates for long-term energy release and protein for muscle repair.  The verdict: Energy drinks, gels and bars are valuable products which can enhance both your training and competition, as well as making your life simpler, but at a price. No sports nutrition supplement should ever be used instead of good quality food choices, purely to support your exercise programme. Most of the benefits of the off-the-shelf sports nutrition products can be replicated at home, providing that you have the time. The ideal solution is a combination of the two, so don’t use the packaged products as a substitute for missed meals or proper nutrition. Using sports nutrition products sensibly can genuinely add value to your training session or competition.

Forthcoming Events of Interest – see Website Events Calendar for full details and listing: Sat 8 Jun Sun 9 Jun

Sun 16 Jun Sun 23 Jun Thu 27 Jun Sun 30 Jun Wed 3 Jul Sun 7 Jul Sat 20 Jul Sun 21 Jul Sun 28 Jul Wed 31 Jul Sun 11 Aug Sat 24 Aug Sun 25 Aug Sun 8 Sep

Sun 15 Sep

Sat 5 Oct Sun 6 Oct

South Downs Marathon - QE Country Park The Chiltern Chase 10km & 5km - OX10 6HQ Chippenham Harriers 5 Mile Road Race & Family Fun Runs 2013 Wargrave Charity 10K Ridgeway Relay 1066 Relay - Hastings The Hungerford Harey 8 Toad Hall 10K Boundary Run & Walk - Compton Watlington XC XK Inkpen Gibbet Challenge 10k Thames Ring 250 2013 - Streatley Compton Canter: 9.3K Trail Race Didcot Five - Willowbrook Leisure Centre, Didcot Tadley Runners Summer 10K - Hurst Community College, Tadley Dorney Dash 10K - Eton College Rowing Centre, Dorney Lake, Dorney Pewsey Great Bustard 5 Mile - Pewsey Vale Primary School Wycombe Half Marathon & 10k - The Rye, High Wycombe Down Tow Up Flow Half Marathon Thames 10K - Beale Park, Pangbourne Hooky 6 – Hook Norton, Oxfordshire Ridgeway Challenge 85 The Vale of Pewsey Half Marathon - Pewsey Vale School Englefield Run 10K - Englefield House, Englefield, Reading Pangbourne 10k The 43rd Chiltern Marathon - Lane End Village Hall ISLE OF WIGHT FELL RUNNING SERIES 2013 - Ventnor, Isle of Wight, UWC Aldbourne 10k Road Race - Farm Lane, Aldbourne, Wiltshire Chippenham Half Marathon 2013 - Chippenham Sports Club ISLE OF WIGHT FELL RUNNING SERIES 2013 - Ventnor, Isle of Wight Bournemouth Marathon Festival - Kings park drive, Bournemouth Bournemouth Marathon Festival - Kings park drive, Bournemouth

9