Run Norwich 2017 Race Magazine

COMMUNITY SPORTS

FOUNDATION

Official race magazine Sunday 6th August 2017

Inside...

Race maps The Race Village Nutrition advice #RN17 by the numbers Hall of fame …and much more!

Race Information Everything you need to know about the big day

Pictured: Runners await the start of the second Run Norwich 10k. Sunday 7th August, 2016

Run Norwich 2017

Welcome to Run Norwich 2017. Race day is nearly upon us!

The number of entries this year is so staggering that it merits Sky Sports News bracketed words after it - 6,000 (SIX THOUSAND).

We were forced to close entries back in May, which really shows how the popularity and reputation of the event has grown in such a short space of time since 2015.

As Chief Executive of Norwich City Community Sports Foundation, I’m immensely proud of our team’s ability to pull off an event like this, but we are very grateful for the support of The Forum, our main sponsors Norwich BID, and all of our partner sponsors and supporters, without whom there would be no race.

Some of the improvements to this year’s event include an addition to the team behind the scenes in the shape of our full-time event manager, Amy Grewe.

Working closely with Fiona Roberts, who managed the first two events for us, Amy has worked hard to maintain the things we do well and identify some areas of improvement, which should help to create the smoothest Run Norwich so far.

It’s always hard work for the team in the months leading up to the race, but when that sea of colour sweeps down Gaol Hill towards the start line, and the spectators add to the incredible atmosphere, everything that’s been put in feels more than worth it.

One of our race objectives is to raise as much as we can for local charities and to give some added awareness of their causes.

This year’s official race charities, in addition to ourselves, are Norwich MIND, SERV Norfolk, and Big C, and we are proud to say we have a record number of charity runners this year.

Good luck to all of you running for an official race charity or in fact for any cause that is special to you. We’ve had some wonderful and moving stories from the first two years and we encourage you to share them with us on social media.

Finally, a big thank you to our volunteers, who play a vital part in the operations and atmosphere of Run Norwich. You guys make the event day what it is, and we are really grateful to have you.

Good luck to all taking part - we hope you have another memorable day.

Ian Thornton, Chief Executive Norwich City Community Sports Foundation

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Contents 04

Welcome to Run Norwich 2017 Foreword

08

Race recaps & gallery Relive #RN15 & #RN16

12

#RN17 by the numbers

16

Race day information Everything you need to know for race day

20

Map: Start / finish area

22

Map: The official race route

24

Race Village The place to be after the race

26

Around the route with…

Run Norwich veterans give their course advice

28

Know the landmarks New to Norwich? Here are some of the iconic buildings you’ll pass

29

Merchandise Look the part with official Run Norwich race gear

31

Race charities Meet this year’s race charities

36

The next steps Nick Gurney of Norwich Road Runners dispels five myths about running clubs

38

Runner stories Be inspired by the personal stories of our runners

42

Hall of Fame The times to beat

43

Nutrition Race weekend advice from Andrea

44

Social buzz Some of the best tweets, photos & posts from you last year

50

Race rules The dos and do nots

52

FAQs Have a burning question? Check here first.

54

Partners & sponsors The organisations who make #RN17 possible Editor: Freddie Powell-Tuck Graphic Design: Nicola Harvey Contributors: Daniel Wynne, Amy Grewe, Jordan Boyd Photography: Epic Action Imagery, Emily Wood, Max Leveridge

All information contained within the magazine is correct as of time of print.

Please consult the www.runnorwich.co.uk website and Run Norwich social media channels for up-to-date race information.

07

LAST YEAR’S RACe #RN16 08

09

RACe history

RUN NORWICH - 2016

RUN NORWICH - 2015

Hot, sweaty, but such fun! On one of the hottest mornings of the year, Nick Earl and Tracy Barlow followed up their inaugural victories with wins, as runners ran a revised city centre route that took in the beautiful Cathedral grounds for the first time.

The inaugural Run Norwich was everything it could have been; over 3,000 runners pounding the streets of the beautiful city centre for the very first time. It is Norwich-born Nick Earl who passes the finish line first, with Tracy Barlow claiming the honours for the women.

" The hot one"

WEATHER:

WEATHER:

FINISHERS:

FINISHERS:

RACE STARTER:

RACE STARTER:

MALE WINNER:

MALE WINNER:

FEMALE WINNER:

FEMALE WINNER:

WINNING TIME:

WINNING TIME:

CHARITY:

CHARITY:

26°

4240

DELIA SMITH NICK EARL TRACY BARLOW 32:23

CSF, NARS, NELSON’S JOURNEY, AGE UK NORWICH 10

" The first one"

15°

3170

DAVID JAMES NICK EARL TRACY BARLOW 31:28

C I W NOR

RUN

CSF, NARS, NELSON’S JOURNEY, AGE UK NORWICH

Download the free app & stay connected...

Free city Wi-Fi available now Free-Wifi-NorwichBID Head Out, Not Home

29th June – 31st August Thursdays 5-8pm Covent Garden performers, music & local artists! norwichbid.co.uk

Run Norwich

6th August Ready, set, GO! Norwich’s 10K city centre race. runnorwich.co.uk

Noirwich

14th – 17th September Norwich’s crime writing festival celebrates the sharpest noir. noirwich.co.uk

Christmas in Norwich Nov - Dec

Enjoy the Christmas lights, shopping and great places to eat and drink! cityofstories.co.uk

CH 2 Millennium Plain, Bethel Street, Norwich, NR2 1TF www.norwichbid.co.uk

Run Norwich in numbers 797

53.5% Male entrants

First time runners

879 Charity entrants

6000 #RN17 entrants

1H 00M19S 10,000 111 360 166 thousand 46.5% Female entrants

The average time for all of last year’s runners

The approx number of steps each runner will take

volunteers and runmakers supporting this year’s event

No. of running clubs represented at #RN17

The number of Norwich Road Runners taking part this year

35.19

The winning female time from last year’s race, set by Tracy Barlow

12

Eighty amount raised for the official race charities at last year’s race

26 82

°The temperature in degrees during last year’s run

The age of our eldest participant...

2 16

The number of victories each by Nick Earl & Tracy Barlow

...and our youngest participant!

3 Spain 1 Australia 1 Hong Kong

5146

1 New Zealand 1 Norway

5

1 USA

357 5 11 32 1 49 5503

18 1

153 93 67 20

32.23

Entrants by age

The winning time from last year’s race, set by Nick Earl

1,700 6,000 70+

60-69

50-59

40-49

in feet the highest point on the route

30-39

bottles of water

152’

20-29

18K

bananas

16-19

barriers on the course

13

RIVERSIDE LEISURE CENTRE

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Swimming lessons 7 days a week

• •

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• • •

•

Swimming membership from Just £18.99 SwimTag, a great new way to monitor and keep track of your swimming progress (exclusive to Riverside Leisure Centre) Over 60 work out classes

MyRide Indoor Group Cycling Studio & use of Octagon Iso Functional Workout Area

Not redeemed your complimentary 5 day pass yet?

Don’t worry, call us today and quote #RunNorwich 01603 671390 | www.theriversideleisurecentre.co.uk Riverside leisure Centre, Wherry Road, NR1 1WX

PROUD TO SUPPORT RUN NORWICH!

Hauntingly good beer! adnams

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Thank you

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Race Day Information Key timings 8.00am 9.00am 9.30am 11.30am*

Race Village & baggage trailers open Start pens opened Race start Race presentations

Before setting off you’ll start the race in. (See maps on page 20 and 22) If you are unable to run, your race number must not be transferred to another runner under any circumstances.

Anyone found wearing a number other than their own will be disqualified.

Please make sure you have the following items with you on race day: •

Running number and safety pins

•

Baggage label (attached to your running number) – if you wish to use the baggage trailers at the Race Village

Should you lose any of these items before race day they can be replaced - please contact us as soon as possible.

If you misplace these items on race day itself, please come to the information point inside The Forum as soon as you arrive.

Running number

Pin your number to the front of your t-shirt or running vest using the safety pins provided in your pack. Your running number has a coloured background based on your predicted finish time. This indicates which pen

16

*Time of presentation may vary - to follow last finisher

Timing chip

Your timing chip will be affixed to the reverse of your race number.

This chip will automatically record your race time, from the time you cross the start line to the time you pass the finish line.

IMPORTANT: Please take care not to fold your chip or pierce it with your safety pins when attaching it to your clothing. Please don’t attempt to remove the chip or its foam backing from your race number for any reason as this could damage your chip and affect your finish time

Car parking

For runners and spectators that wish to park a vehicle in the city centre on race-day, we have listed a few options below.

intu Chapelfield Opens: Max. capacity: Walk to start line: Restrictions:

Getting to the race We recommend getting into the city with lots of time to spare. Many roads will be closed from 7am due to the event, and there will be parking restrictions in the city centre area. For maps and information about road closures and parking restrictions, please visit www.runnorwich.co.uk.

Taxis

Park n’ Ride

Buses

Norwich Park n’ Ride will be operating a special service from Airport & Thickthorn every 20 minutes on race day. The first buses will leave at 7am and last buses back from the City Centre will be at 5pm.

Due to road closures, Airport will operate to/from a temporary bus stop in Duke Street (near Premier Inn) and Thickthorn will operate to/from Norwich Bus Station.

Standard fares will apply with discounts after 12 o’clock.

The taxi rank on Gaol Hill will temporarily be moved to Exchange Street.

The taxi rank usually located in Tombland will be closed.

There will be changes to bus times and routes while the race is on. For full information, please visit the website of the relevant provider: First Group: www.firstgroup.com Sanders: www.sanderscoaches.com Konectbus: www.konectbus.co.uk

Run Norwich Park n’ Ride Offer:

Extra-security measures

Buy your bus ticket for the day on the Konectbus m-ticket app and get 10% off by entering the code: “RunNorwich” For more information visit norwichparkandride.co.uk/runnorwich.

In light of recent events in London and Manchester, additional security measures will be in place at this year’s Run Norwich to ensure the safety of participants, spectators and staff. These will include an increased security presence and random bag checks and searches.

Please fully cooperate with the instructions of all security personnel, and help us by reporting any suspicious behaviour immediately.

Castle Mall Opens: Max. capacity: Walk to start line: Restrictions:

St. Giles Opens: Max. capacity: Walk to start line: Restrictions:

St. Andrews Opens: Max. capacity: Walk to start line: Restrictions:

St. Stephens Opens: Max. capacity: Walk to start line: Restrictions:

John Lewis Opens: Max. capacity: Walk to start line: Restrictions:

Rose Lane Opens: Max. capacity: Walk to start line: Restrictions:

07.00 1000 5 mins No access between 09.00 & 10.15

07.00 791 5 mins No access between 09.00 & 10.30

07.00 330 4 mins Restricted access between 09.00 & 10.30

24 hrs 1084 7 mins -

06.30 260 6 mins Restricted access between 09.15 & 09.45

07.00 650 5 mins -

24 hrs 595 5 mins No access between 09.00 & 10.45

The Forum car park is closed, as it will be used for race volunteers only.

For more information on parking, please visit www.norwich.gov.uk.

17

Arriving at the race Baggage drop off

We will have baggage trailers to leave your belongings on race day at the Race Village at Chapelfield Gardens.

The baggage areas will be open from 8am to 12pm and will be colour coded in accordance with the colour of your race number.

Please affix your baggage label firmly to your bag. Afterwards, you must present your race number to reclaim your bag – no race number, no return.

Please be aware that we will store your belongings entirely at your own risk so please do not leave any valuable items in your bag.

Starting pens

The race will start in waves. Once you have dropped your baggage off at the Race Village, head towards your starting zone as dictated on your race number.

The zones start on Gentleman’s Walk in front of the market and continue to the back of Bethel Street.

Please note your starting zone before arriving at the race so you go in the correct direction.

All starting zones will be opening at 8.00am (please see the map on page 20 for reference).

You may line up in your allocated colour zone or any colour zone behind your own. You may not join a colour zone ahead of your own. Remember that your timing device on your race bib will give you an accurate time regardless of which wave you are in.

The start

The race will start promptly at 9.30am.

After the black zone has started, each colour zone will be set off in 3-minute waves to manage congestion on the race route. Those in the last colour zone – pink - will start the race at 9:42

18

It’s race time!

The route

Run Norwich takes place in the heart of Norwich’s historic city centre.

The route will pass some of the city’s most iconic landmarks, including Norwich Castle, The Forum, Norwich Cathedral, Norwich City FC’s Carrow Road and many more.

All race roads will be closed to traffic while the race is in progress.

The course will be clearly marked at every kilometre. Water stations, toilets and first aid areas will be located at various intervals on the route. See page 12 for the route map.

First Aid & water stations

There are three First Aid points and water stations on the route: Carrow Road

3.5km

Norwich Cathedral

7.5km

Finish Line

10km

Please ensure you stay well-hydrated throughout your run. A full medical team will also be based at the Race Village at Chapelfield Gardens post race.

Headphones

The use of devices with headphones or earbuds is prohibited while racing.

Even though the roads will be closed to traffic during the race we need you to be alert and aware of everything that is going on around you at all times.

You may carry your mobile phone with you during the race for tracking purposes but, please, nothing in your ear(s).

Spectators

Run Norwich is an ideal course for spectators. For information on the best viewing points to watch the race, please visit runnorwich.co.uk

Finishing the race Crossing the line

The grand finish line is located on St Peters Street in front of the iconic City Hall.

Once you have finished, we will direct you along St Giles Street where you pass a water station, collect your Run Norwich 2017 medal, a banana and a well-deserved goody bag.

This area is reserved for runners only.

Our marshals will direct you along St Giles Street to exit this secure area, where you can then meet your family and friends.

Please note that we will be encouraging all runners and spectators away from this area to alleviate any congestion. We recommend arranging to meet your friends and family in the Race Village area.

The Race Village

The Race Village is situated in Chapelfield Gardens and will be the hub of post-race activity for the day. There will be entertainment, food vendors and a Kids’ Zone.

The area is the best place to meet up with friends and family following the race, as well as getting that all important post-run photo! Race supporters Adnams have kindly supplied a free beer for every runner (over the age of 18). Please present the token that can be found in your goody bag.

Results

A peek inside your…

Goody Bag

Among the treats that await in your finisher’s goody bag this

year is a rectangular, seamless fabric tube – and we wanted to give you a heads up about it now to avoid any post-race

bafflement! Wrag, Buff, snood – whatever you want to call it, the beauty of this bit of fabric is its versatility.

On hot days it’s ideal as a sweatband, and on cold days it’s

perfect for giving your head and face some extra warmth.

Here are just six ways you can rock it:

Searchable results for the race will be uploaded on the Run Norwich website as soon as they are ready. This will usually be within a few hours of the race.

Photos

NECKERCHIEF

BALACLAVA

These photos will be available on the Run Norwich website post-race.

SCARF

HEADBAND

The Epic Action Imagery team will be located at various points on the race route to catch you in action while you complete the course, so make sure you smile for the cameras!

WRISTBAND

HAIRBAND

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St Giles St

One-way route to Race Village (runners, post-race)

City Hall

Race Village

Thea

tre S t

(see map on page 24)

The Forum

Assembly House

20

start/ finish Map

The Guildhall

Key Race route Start pens

(Runners should lineup in the pen that matches their race number colour)

Finish

Secure zone - runners only Start

St Peters

Finish Baggage storage Spectator crossing points Toilets First Aid Water

Goody bags

Castle Meadow

Gentleman’s Walk

A

Start

Medals

Contains OS data © Crown copyright and database right 2017.

Bananas

CSF Cheer Zone

#RN17

Contains OS data © Crown copyright and database right 2017.

21

Race route

L J Bla

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8

St

7

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km

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#RN17

ars

Palace St

St

K BIG C Cheer Zone

9

km

Prince of

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bla

m To

Ro

St en

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Bank

Qu Plain

2

MIND Cheer Zone

ow

Castle Mea

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km

G

Start / Finish map on page 20

Start

B Finish

St Red Lion

A C

SERV Cheer Zone

e St Theatr

D

Cha

pel

22

ens

(see map on page 24)

St. S teph

E

St

Race Village

CSF Cheer Zone

fiel

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1

km

F

Key ate opg

Bish

Start

First Aid

Finish

Water

Kilometre markers

Music

Baggage storage

Train station

Landmarks A City Hall

D Assembly House

G The Castle

J The Great Hospital

B The Guildhall

E St John’s Cathedral

H Dragon Hall

K Norwich Cathedral

C The Forum

F Surrey House

I Norwich City Football Club

L St. James Mill

6

km

5

km

Lane

4

km

Koblenz Ave

H Whe

Kin

rry R o

gS t

I

ad

3

km

Contains OS data © Crown copyright and database right 2017.

ose

Toilets

Spectator crossing points

Riverside Rd

f Wales Rd

Race route

Contains OS data © Crown copyright and database right 2017. Map by Katy Walters.

23

Race Village The Run Norwich Race Village is located in Chapelfield Gardens and will be the hub of activity for the day.

A perfect area to meet up with friends and family following the race, as well as getting that all important post-run photo!

Here’s what’s going on at the Race Village this year:

Food

Satisfy those post-race hunger cravings with a visit to our food vendors. The lineup includes: Country Box Farriers Fish Finger Sandwich Company Olivia’s Smokin’ Joes BBQ Ronaldos Ice Creams

Kids’ Zone

The Kids’ Zone presented by Computer Service Centre will host a number of exciting experiences and games for the kids to enjoy - inflatables, speed-kick and much more. Keep an eye out for the Community Sports Foundation’s Sportasaurus mascot!

Entertainment

Our music and dance acts will be performing post-race in and around the bandstand.

Massages

Massages will be provided by local volunteer physios and masseurs. The rub-downs are free, but donations are always appreciated!

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Free beer

As per last year, race supporters Adnams have kindly supplied a free beer for every runner (over the age of 18). You can claim yours after the race by presenting the token found in your goody bag.

Cha

pel

Field

Nor

th

Key Baggage storage

(colour coded as per your race number)

Toilets First Aid Entertainment

Race supporters & running clubs

To/from race start/Finish Race merchandise

Kids’ Zone

Food & refreshments Race charities

Beer collection

This year the baggage trailers are

pel Cha

Baggage areas

Field

East

47 A1

Masseurs

all located inside the Race Village.

They’ll be open from 8am to 12pm, and will be colour coded in accordance with the colour of your race number. Please see the race information section on page 16 for more information.

Official merchandise 4Sports Group will be selling

their range of official Run Norwich branded running and training gear at their merchandise tent. Give them a visit!

25

AROUND

THE ROUTE WITH...

PHILIP WRIGHT “By the time you reach Chapelfield Gardens a look across the park will show you that some of your fellow runners are already stretching out on Chapelfield – and by this time realisation should have struck that you will not win this race!”

1km

2km

MARIE HARTLEY “What run wouldn’t be complete without a lap around the home of Norwich City Football Club? If the familiar sight of Carrow Road doesn’t spur you on, the knowledge that the first water station is based here might! There are a couple of tight turns here so watch your footing”.

4km

LYNN CROMBIE

RUTH MITCHELL

NICK RICHARDS “I thought I would sprint up the hill past Marks & Spencer and storm across the finish line. How wrong I was – forget Rose Lane – the hill at Rampant Horse Street is a little devil.

It’ll sap your energy just sufficiently to slow you down as you turn in front of The Forum and cross the finish”.

6km

“Down Wherry Road and into the Riverside complex is a good place for spectators to watch the runners, and the restaurants will be open on race day so there should be some good support from the crowds. The halfway point of the race – just past the Hotel Nelson - will also bring a sight of the race clock, so for those without watches this will be your first indication as to whether you are on or off pace”.

7km

NICK EARL

8km

9km

10km

26

“This will be a fast kilometre and a busy one. Be prepared to see a lot of spectators watching on St Stephen’s Street - this tends to make me want to run faster but try not to. Just get into a rhythm and make sure you are not going too fast”.

3km

5km

“Dig deep! It’s the infamous Rose Lane climb, probably the toughest part of the course. But don’t work yourself up too much about it. I tried to take it steady and not overwork myself - its bark is worse than its bite. And of course what goes up, must come down - you’ll never be so relieved to be on Prince of Wales Road! It’s a long, fast descent, and the flattest (and most scenic) part of the race is ahead”.

PIERS ARNOLD

“This is a lovely section of the course, along the river, through the Cathedral grounds and through Tombland. It’s relatively flat, so you can maintain a good pace and try and enjoy the surroundings”.

Our personal best.

Good luck to everyone at Run Norwich 2017

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The Landmarks 01

Guildhall

1404 | START Prisoners were held in the building until as late as 1980.

02

St John the Baptist RC Cathedral St John the Baptist is the second largest Catholic Cathedral in the country.

Surrey House 1900 | 1K-2K

12 07

05

Norwich Castle c1067 | 2K

08

Dragon Hall 1430 | 2K-3K

It is the last known surviving medieval trading hall in West Europe.

1935 | 3K-4K

10

The Great Hospital 1249 | 7K

09

Norwich Cathedral 1145 | 7K-8K

In England, only the spire at Salisbury Cathedral is higher than Norwich Cathedral’s

St James Mill 1839 | 8K-9K

The building has been owned by two key Norwich businesses: Jarrold and Caley’s

11

The great hospital has been in continuous use for more than 767 years.

Norwich Castle was built as a royal palace for William the Conqueror.

06

Carrow Road Norwich City FC’s home was built in just 82 days

The historic home of Aviva contains fifteen varieties of marble inside.

1248 | 0K-1K

1910 | 0K-1K

28

04

The Assembly House A lavish ball was held at the House in 1805 to celebrate Nelson’s victory in the Battle of Trafalgar.

03

10

The Forum

2002 | 9K-10K The building was built to mark the millennium in the East of England.

12

Norwich City Hall 1938 | FINISH

The famous balcony is one of the longest in the UK.

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The perfect race day souvenir Look the part with 4Sports Group range of official Run Norwich branded running and training gear, now on sale at the Run Norwich shop.

Items include t-shirts, vest, and hoodies.

The vest and t-shirt are made from lightweight Neoteric textured fabric designed for comfort and performance while running, while the kangaroo pouch pocket hoody is perfect for the colder months.

All the items come in the choice of either Arctic White or Jet Black, can be personalised with your name on the back for an additional cost, and come in a full range of sizes.

The items can be brought on race day itself, at 4Sports Group’s merchandise tent in the Race Village at Chapelfield Gardens.

29

Well done to everyone taking part in Run Norwich 2017.

We hope you enjoy running through The Close and will feel inspired to come and explore inside the building this summer! #mycathedral

TRADITIONAL VALUES MODERN THINKING OVER

95

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PROUD SPONSOR OF RUN NORWICH 2017

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Follow us

Run Norwich Advert - Without Footer.indd 1

19/05/2017 12:36:04

The race charities - 2017

support local causes One of our key aims when bringing Run Norwich to life was to support and raise awareness of local charities. Meet this year’s official race charities...

31

COMMUNITY SPORTS

FOUNDATION

@ communitysportsfoundation.org.uk Community Sports Foundation @NorwichCityCSF

Sport is an incredibly powerful tool and, as Norwich City’s official charity, CSF are able to use it to improve the lives of those who need it most in Norfolk.

It might be through swimming sessions for children and adults with disabilities, or working with young people in deprived areas - but in the most difficult moments, the Community

Sports Foundation is there for Norfolk, providing an environment to make friends and learn new skills.

Thousands rely on CSF’s support as a way of life; it may be their only contact with other people, a helping hand for their families, or even the first time that someone has shown an interest in their lives.

In order to sustain CSF’s vital services for the people of Norfolk, the charity relies heavily on the fundraising efforts of local people and businesses.

Michelle’s Story Inspirational mother-of-two Michelle Allen is one of over 275 charity runners flying the flag for the Community Sports Foundation this year.

The 38-year-old from Mulbarton decided to run for the Foundation because of the support that one of her children received from one of the charity’s programmes.

The free Fit4it programme supports children who have a higher than average BMI through a series of workshops and sport sessions, and their families. Michelle’s 6-year-old was offered a place on the programme, following a weigh-in with her school nurse.

“We were dubious to begin with about attending, however so glad we did. We learned so much and were encouraged a lot. I know all body shapes and sizes are different, but we now check our food carefully and I know what to say when she keeps saying she is hungry.”

Michelle and her children completed the course, and as a result Michelle

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decided to Run Norwich for the Foundation because of the “fantastic things they do and the support they give others.”

Her size means that running can be a challenge, but her determination to set a good example to her kids means she will be donning her running shoes for a third successive year on August 6th.

“Both my girls are my support and cheering squad. I do not want my daughters to have the same issues that I have, which is why I’m running this August. I want them to see that if I can do things without giving up, so can they.”

Michelle recently had the honour of bringing out the match ball for the Community Sports Foundation’s celebrity football match, Jamie’s Game

@ big-c.co.uk

@BigCCharity @bigctweets

In 1980, two young men from Norfolk found themselves with cancer and having to travel

to London or Cambridge for treatment, often finding this journey harder than the treatment itself. They vowed that the people of Norfolk & Waveney would have access to the best treatment and support in their local areas.

Thirty-five years on and this ambition is being realised more than ever; with over £25m raised since The Big C Appeal began.

Big C’s investment in surgical and diagnostic equipment at Norfolk’s hospitals means more people can be treated locally, with faster or

Laura’s Story Laura Reeve is taking on the Run Norwich challenge in memory of her

Mum and Dad and to raise funds for Big C. The charity helped support Laura with practical advice and counselling, enabling her to remain

strong when her parents were unwell.

Laura lost her Father Peter in 2014 after his brave fight with asbestoses

cancer. Although her Mum, Shirley, survived uterine cancer in 2006, she

sadly passed away last year from a heart attack. The Big C’s centre at the Norfolk & Norwich University Hospital was a safe and helpful space for Laura. She says, “I always knew

less invasive treatments and our support for world class research taking place across the Norwich Research Park has funded some incredible developments in cancer research.

that there was someone there if I needed them, so I really appreciate the work that the Big C does and I

Today Big C has drop-in support and information centres across the region, used by thousands of people every year. The centres provide valuable information about diagnosis, treatments, side and recovery and there are trained staff to provide emotional help,

is at its greatest. I always had a positive experience of the Big C Centre – it’s such an excellent

know first-hand how essential that can be to people when their need

resource to help you when you need it the most, not just for cancer patients but for their family too.”

After her Dad died, and influenced by the support she had received, Laura felt as though she wanted to do something useful so that she too could help those dealing with cancer. She enrolled on a Counselling Diploma and since qualifying

a couple of years ago she has undertaken some volunteer work at an organisation that is supported

by Big C. Laura says, “I hope that I can make both Mum and Dad proud by taking part in Run Norwich for Team Big C and I hope that I can raise plenty of cash to help others who may not be so fortunate as me.”

support and complimentary therapies.

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SE

@ servnorfolk.org.uk

SERV Norfolk

@SERVNorfolk

Formed in 2011, SERV Norfolk is a charity specialising in transporting blood and

blood products, samples, and donated breast milk for the benefit of NHS patients.

SERV Norfolk uses all unpaid volunteers providing an out-of-hours service to the

NHS that has saved many lives. The service is provided completely free of charge, allowing the NHS to divert funds where they are needed most. All costs are met entirely by donations from members of the public, fundraising events and sponsorship.

“We need your help to continue this role, we are a small local charity, we save lives and money; we are busier than ever.”

N O R F OL K

S

ICE BY EME RV

UN VOL TEER SE

CY RESPO EN N G R

Jacqueline’s Story Mother-of-two Jacqueline Coleman, from Long Stratton, is running for SERV Norfolk this year in order to help them raise money for a much needed extra vehicle for their fleet.

Jacqueline donates her breast milk to the charity, which is collected and delivered by Serv Norfolk’s volunteers to nearby hospitals, where it is used to feed babies on the neonatal units.

But the charity is run entirely by volunteers and is desperate to raise money for an extra car to deliver breast milk only. Sometimes Jacqueline has to wait for the collection of her milk because the service is so stretched.

Speaking to the EDP, Jacqueline said: “SERV Norfolk operates through the night and because of this, they go unrecognised a lot of the time.

“I breastfed both of my children and this time I decided to donate my breast milk to the Rosie Addenbrooke’s hospital in

34

Cambridge, where it’s distributed.

“I am a babies swimming teacher and I come into contact with prenatal babies who are able to digest breast milk easier than formula.

“Another advantage of breast milk is it helps to build up the babies immune system.”

She freezes the milk before contacting SERV Norfolk, who arrange a collection.

Run Norwich will be Jacqueline’s first 10k race, and she hopes her efforts will not only help raise funds for the charity but also awareness, too.

@ norwichmind.org.uk

Norwich MIND

@NorwichMind

Norwich & Central Norfolk Mind (NCNM) are the local mental health charity for the

Norwich and central Norfolk area. We were established in 1966 by a group of people who wanted to greatly improve mental health care in Norfolk, by challenging the traditional large institutional model that was dominant at the time.

We are affiliated to National Mind and as

such form part of a national federation of independent organisations called Local Mind Associations of which there are 140 in the UK. Therefore, we are a stand-alone charity

that relies on the generosity and good will of people in our community to continue the much needed great work we do.

Our primary purpose is to make effective

support available to people with, and at risk of mental ill health and in doing so improve individual and community resilience to mental health issues.

Peter’s Story Peter Cropley will be wearing the colours of Norwich & Central Norfolk Mind with pride on race day. The 47-year-old’s decision to run the 10k for the charity was an easy one: “I have been connected with Norwich Mind for quite some time now.

Running for a charity so close to my heart is a huge motivation for me. I owe this charity a lot and raising funds to support its work is a small repayment.”

His first encounter with the charity happened five years ago when he attended a Mental Health First Aid course, where he was inspired to start volunteering for the charity.

This led to Peter making the big decision to change career, and he was employed by the charity in September 2015.

Alongside Mind’s support, Peter has found that running itself has hugely beneficial qualities: “Over the years I have learned that however low, anxious or afraid I am feeling, running always helps to make these feelings more manageable and gives me back a level of control over my emotions.”

Peter hopes that the exposure that Run Norwich will give the charity will help to challenge stereotypes around mental health. “I regularly speak to people who confirm my own experience of being afraid to speak about mental health for fear of receiving an ignorant or damaging response. The tide is slowly turning and conversations are now taking place but there is a long way to go. I look forward to the day when no stigma exists around mental health and by supporting Norwich Mind I believe we can bring this day closer.”

He adds: “Events like Run Norwich get people talking about mental health. I am very proud to be a part of this.”

35

Your

next

step!

01

Did you know that In Norfolk alone, there are over twenty athletics clubs - all eager to attract new recruits of all ages and abilities. One of those clubs, the Norwich Road Runners, had a (club and race) record 140 runners take part in last year’s Run Norwich. Their Communications Officer, Nick Gurney, dispels five common myths about running clubs:

When we have new runners come to our club,

after a few weeks of them joining I usually hear “I wish I joined a lot sooner, but I thought a running club wouldn’t be suitable for me”. There are a lot of myths surrounding running clubs that make them seem unappealing to runners. Hopefully I can shed a light on a few of these…

Myth #1: Running clubs are only interested in fast runners.

Probably the single biggest thing I hear from

people enquiring about joining the club is ‘I only run at 9 minute miles – is that too slow for you?”

Well, absolutely not. It doesn’t matter if you can run 5-minute miles, 12-minute miles, or have never run before, clubs have members of all

Myth #3: Running clubs require me to attend every session, every week.

In an ideal world we would just spend all of our time running – however, we all have busy lives, and we fit running in where we can. Running clubs are there for when you can go – they don’t have any attendance requirements

and are a very welcoming place – whether you go every week, or once every six months.

“It doesn’t matter if you can run 5-minute miles, 12-minute miles, or have never run before; clubs have members of all abilities…”

Most clubs have very active groups on Twitter and Facebook, so you can keep up to speed on what is going on.

Myth #4: As a member I am expected to

participate in races, and perform at them.

We love to encourage runners to take part in races, especially as its great to run with friends and people you know are of a similar ability – so you can try and beat them. However this is entirely optional, and if you’re not comfortable taking part in a race, there is no pressure for you to do so, nor is there any pressure from clubs

to perform to a certain standard. It’s your race

abilities, and tailor their activities so runners at any ability level can take part. There are always people at your level of ability to meet and train with, so no one is ‘too fast or too slow’ – you just need to be enthusiastic about running.

Myth #2: The sessions they do are not suitable for my running ability.

Clubs have a diverse range of runners who run at all levels of ability – and plan sessions that

allow anyone to take part. These allow you to build your speed and endurance, developing you running style and technique, allowing you to smash those personal bests. Qualified coaches will be able to offer advice on how to improve your running, and suggest specific running activities that will help achieve this – should you want their help.

36

02

– run it your way, and enjoy it! The great thing about running is that it’s as competitive as you want it to be.

Myth #5: They’re only interested in running.

It sounds odd, but a running club does so much more than just run. As well as other sports (many have cycling, swimming and triathlon sections within), a club is a social hub, and there are always loads of different social events going on – from meals out to go karting, quiz nights and zorbing (to name just a few activities our club have arranged), there’s always something going on at a running club besides running.

There is a fantastic community of running clubs in Norfolk – with clubs located all around the county, and are welcoming to all kinds of runners, regardless of speed or athletic ability – after all, the joy of running is that anyone can

participate in it, and achieve what they want to.

They’re a fantastic (not to mention inexpensive) way of meeting likeminded people who want to enjoy running, improve their ability, and be part of a community.

Photos 01 Norwich Road Runners 02 Bungay Black Dog RC 03 Norfolk Gazelles 04 City of Norwich AC 05 Wymondham AC

04

03

05

Running clubs in Norfolk: Beccles & Bungay Harriers AC

athleticsnorfolk.org.uk

Bure Valley Harriers

burevalleyharriers.com

City of Norwich AC

conac.org.uk

Coltishall Jaguars

coltishalljaguars.co.uk

Dereham Runners AC

derehamrunners.co.uk

Diss and District AC

dissanddistrictathleticsclub.co.uk

Great Yarmouth & District AC

gydac.co.uk

Great Yarmouth Road Runners

gyrr.co.uk

Harling AC

harlingac.co.uk

Norfolk Gazelles RC

norfolkgazelles.co.uk

North Norfolk Beach Runners

nnbr.co.uk

North Norfolk Harriers AC

theharriers.com

Norwich Road Runners

norwichroadrunners.com

Reepham Runners

reephamrunners.co.uk

Ryston Runners AC

rystonrunners.org.uk

Thetford AC

thetford-ac.co.uk

Tri-Anglia Triathlon Club

tri-anglia.co.uk

Waveney AC

waveneyvalley.org

West Norfolk AC

westnorfolkac.co.uk

Wymondham AC

wymondhamac.org.uk

FirmFit_RunNorwich.pdf 1 31/05/2017 12:23:03

feel fabulous

carrow road | castle mall | chapelfield shop.canaries.co.uk

runner stories

Everyone has their own motivations and reasons for entering Run Norwich. Here are the stories from five previous participants who have shared their journey with us.

“

CROSSING THAT FINISH LINE, LAST, AND KNOWING I’D RAN IT ALL WAS SO OVERWHELMING I WANTED TO CRY. I RAN RUN NORWICH BECAUSE I HAVE BEEN ON A QUEST TO LOSE WEIGHT AND GET FIT SINCE I HAD A MISCARRIAGE IN 2014.

BECAUSE OF MY WEIGHT, I RUN AND EXERCISE AT 2AM, AFTER I FINISH WORK. TO DO THIS IN DAY LIGHT IN FRONT OF THE CROWDS WAS A REAL CHALLENGE. THIS WAS MY TOUGHEST YET, AND THANKS TO TESSA WHO WAS ONE OF THE CYCLING STEWARDS, I COMPLETED THIS ONE. SHE ENCOURAGED ME TO RUN THE WHOLE WAY. I PUSHED MYSELF MORE THAN I HAVE EVER PUSHED MYSELF BEFORE. EVERYONE IS SO FANTASTIC AT THESE EVENTS, THE CHEERS FROM THE CROWDS AND THE GUY DOING THE ANNOUNCEMENTS MADE ME FEEL SO AMAZING.

“

THANKS TO RUNNING, I HAVE MANAGED TO LOSE NEARLY 7-STONE SO FAR. Sarah Tranquillo

39 31

“

AFTER A DIFFICULT 18-MONTHS IN MY LIFE, I WAS PERSUADED TO SIGN UP FOR RUN NORWICH BY A FRIEND… I FELT SO DAMN GOOD AFTER DOING IT. I NOW WANT TO IMPROVE FOR NEXT YEAR. IT’S GOT ME OUT RUNNING 2/3 TIMES A WEEK AND I REALLY ENJOY IT.

“

Wendy Moss

I’VE LOST EIGHT STONE IN THE PAST YEAR. RUN NORWICH IS THE LATEST STEP ON MY ADVENTURE TO LIVING A LONG, HAPPY,

“

ACTIVE LIFE.

“

I CRIED CROSSING THE FINISH LINE. I WAS SO PROUD OF MYSELF. I CAN HONESTLY SAY IT WAS ONE OF

THE BEST EXPERIENCES OF

MY LIFE.

James Bishop Hollie Smerdon

40

“

“

If you’d like to share your own story with us, please email us at runnorwichinfo@canaries.co.uk or contact us via Facebook messenger.

“

I KNOW I WILL NEVER RUN A FAST TIME BUT I AM

GRATEFUL FOR THE OPPORTUNITY TO TAKE PART AND FOR AN HOUR OR SO REMEMBER A VERY SPECIAL LADY.

“

Rob Leigh

“

I WAS 49 YEARS OLD, 16 1/2 STONE WITH A 40” WAIST WHEN I DECIDED TO SORT MYSELF OUT. I STARTED WATCHING WHAT I ATE AND DOING FAST WALKING TWICE A WEEK. THE WALKING SOON TURNED INTO RUNNING. I AM NOW 51, 11 1/2 STONE WITH A 30” WAIST, RUNNING FOUR TIMES A WEEK AND AM THE FITTEST I’VE EVER BEEN.

“

Spencer Whiley

41

Run Norwich Hall of Fame 2015

2016

*

Nick Earl

City of Norwich AC

Tracy Barlow

Thames Valley Harriers

35:46

31:28

Nick Earl

City of Norwich AC

Ben Russell

1st

Sarah Stradling

Colchester Harriers AC

36:34

31:34

Piers Arnold

City of Norwich AC

Adrian Mussett

32:11

2nd

Danielle Nimmock City of Norwich AC

37:19

Dave Roper

Cheltenham & County Harriers

32:43

3rd 42

Ruth Senior

City of Norwich AC

36:30

32:40

2nd

Colchester Harriers AC

35:19

32:23

1st

Norwich Road Runners

Tracy Barlow

Thames Valley Harriers

*Current race route.

All times listed here are chip times, and may vary from the official gun times used to designate race position and prizes.

Helen Davies Ipswich Jaffa RC

36:47 3rd

Race Day NUTRITION with

a e r d An -

Nutritionist and Run Norwich participant Andrea Langan has put together a few race weekend nutrition tips to ensure you are appropriately fuelled up ready to Run Norwich!

Wow, we’ve come a long way… Those training schedules that once looked so challenging must be gearing you up to kick back and relax right about now! With mere days to go it’ll pay to mix up well earned daydreaming time with some easy last minute nutrition prep. At this stage don’t get swayed into changing your diet or hydration strategies. Keeping things simple and consistent will help you enjoy the action on the big day.

A key focus for race day should now be how best to optimise glycogen reserves (our muscles use glycogen for energy) and keep fuel levels topped up. A little forward planning is all that’s needed, so rather than leave your last meals to chance here’s a few tips on getting prepared.

THE DAY BEFORE

RACE DAY

Follow the same principals for your breakfast on the morning of the race. Everyone has different levels of comfort surrounding timings. As a general guideline, aim to have a breakfast 2-4 hours before the run. Breakfast ideas include porridge with nut butter, low fat milk of choice and honey, muffins with low fat cottage cheese or a mixed bowl of seeds, fruit and low fat natural yoghurt.

As always stick to ingredients you’re used to and personalise any approach to what’s worked in training.

If eating first thing is a challenge or you get pre race/run jitters, a blended oat, fruit and natural yoghurt smoothie could be a worthy fuel choice.

An effective tweak like selecting low fibre tropical fruit such as mango, over raspberries, could make the smoothie even easier on your digestive system.

Starting the race adequately hydrated is super important. Skip the weekend drinks, embrace your inner athlete and top up on water throughout the day. Try to reduce caffeinated drinks too.

Alcohol and caffeine are both diuretics so they increase water loss.

With a 9.30am start there’s time for a small energy boosting snack if you’re inclined to get hungry midmorning. It might be worth having a flapjack or granola bar handy in case you need a pick me up before 9am. Having half a banana with a little peanut butter on the walk down works well for me.

On Saturday evening eat a substantial meal but cut down slightly on the protein and fats (both of which are very filling) to allow enough room for the smart carbs (that release energy slowly).

Familiar foods that are easy to digest are ideal.

Hopefully you’ve seen my first two blogs in this series and you have some speedy healthy options in your repertoire. Chicken, quinoa or rice and roast veg anyone? Sounds good to me!

A 10K isn’t your typical endurance race (yes, I know it can feel like it!) so avoid the temptation to suddenly opt for high sugar solutions that promise to fight fatigue. If you get timings wrong there’s potential for blood sugar levels to dip just as you set off, or mid run. At this distance, complex carbohydrates such as the oats suggested for breakfast really are your friends.

For more information visit www.healthembrace.co.uk or email andrea@healthembrace.co.uk

HYDRATION

Having a large glass of water or herbal tea upon rising is a good start. Then keep momentum up and drink little and often until you hit the start zone. We’re all different in terms of fluid requirements and as mentioned before the colour of your urine is a useful indicator of hydration – pale yellow is just perfect (think straw not apple juice!). You can then top up with water along the route as and when needed.

Until Sunday, enjoy the build up and here’s to having fun!

roll Langan Andrea Car BANT m Sc B Sc M l a functiona is g re C CNH ing tis ac pr st nutritioni East Anglia throughout es further im et m so d an her h ug ro th d afiel nutrition d se ba h Norwic ealth H y consultanc drea started Embrace. An g a nutrition out managin project with ry led to ve for reco team which NCFC’s 1st n ow optimising r fo n our very tio tri nu ecialising in working her now sp . Alongside performance ovides d pr an ea th dr al An he of all ages, s al ols, du vi ho di sc with in y local hops for man nutrition on s ub group works cl d , charities an ess to elite businesses kplace welln ing from wor Health ng ly ra nt ce cs re pi t to ements. Mos nc healthy ha ng en pi lo ic deve athlet panded into ex g s tin ha ci e ex Embrac ren, so it’s ucts for child snack prod . d for Andrea times ahea

Social Buzz

@TheBenso Great to co #rn16 as th competitor goes out to organisers @runnorw

01:02:0

Simon Gibson > Run Norwich: Great event great set up all in all it was really enjoyable. Will do next year without a doubt!!!

squivet: My first eve #rn16 #runn

Dan Fisher > Run Norwich: What a wonderful day. My first ever 10k and I could not have asked for a better experience. My fellow runners, the spectators, the volunteers and our stunning city did themselves proud. Atmosphere was superb, can’t wait until next year! first 10k

Melanie Bryce > Run Norwich: Crikey that was a hilly one! Great event and the choir at the 8/9k mark were fantastic and gave me the last boost I needed!

Camille Davilla > Run Norwich: Was so impressed with how well organised this was and the free beer at the end was a classy touch! Well done and thanks to the organisers and volunteers!! Total success!

BREAKING NEWS

@AHugoShep: And in other news, I finished @runnorwich faster than @edballs #RN16

01:02:45.00 twiglet81: I did it! My first 10k race #RN16 @runnorwich 1:02 mins

@revheath: Wonderful morning @runnorwich: stewards were uber friendly, encouraging supporters and beautiful city route. See you next year!

@Ikopta: Training? What training @runnorwich #RN16 @mickymaguire: Amazing to get my medal from a Norwich Legend #RN16 @adamdrury78 @runnorwich

@RichardJSmith1: Thanks to all the @runnorwich volunteers and crowds at #RN16 - another fantastic day in Norwich!

@76clarebear: @runnorwich #RN16 Fantastic event today, still buzzing #norwichisnotflat #overtakenbyelvis #overtakenbyaflamingo

44

@PlanetG great day a superb in a Fine #RN16 @RunNo

TAIN

OUN

M ROSE

onNCFC: omplete my first he youngest r. Huge thanks o the event s and volunteers. wich

@mickymaguire: @RunNorwich I was wondering whether @Norwichcc ought to rename Rose Lane to Rose Hill or even Rose Mountain? #RunNorwich #RN16

rachrun74: Tis a miracle! A photo of me smiling in the finishing stages of #runnorwich today!

I even look speedy...

Brilliant.

new pb

05.00

frostedrussel: Snapping away at #runnorwich 10k!

er race - new pb also norwich @holly_bateman: Completed my first 10K race today! Super happy with my time and ranking, looking forward to next year #runnorwich

@caitlinjonesxxx: We did it! Such an amazing feeling crossing that finish line #runnorwich #10kmcompleted #proud

ghuggins25: anyone would think that she ran the #RunNorwich today. #LazyKitten #sosleepy

Gridders: y at b event City

orwich

Kerry Turner: Emotional, I was one of the last and totally out of my comfort zone, but running for a charity very dear to my heart. The encouragement was amazing and having the commentator cheer me to the finish calling me a hero and a legend is something I’ll never forget.

@hw1o9: My body feels every year of its age category after #runnorwich yesterday followed by 10 hours (and counting) drive home to Scotland today!

@55PJS: Did it! Just finished #RN16. Best feeling in the world :-)

imogenclarke91: Hahaha even though my face says otherwise I really enjoyed racing yesterday this was at 9.5k !! #runningbuddy #rn16 #notanaturarunner #runnorwich

Sweaty selfies, triumphant finish line photos and those post-race ‘feet-up-and-relax’ snaps, we want ‘em all! Tag us into your social media posts using this year’s hashtag #RN17.

Run Norwich @RunNorwich runnorwich

45

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Part of

COMMUNITY SPORTS

FOUNDATION

The perfect memento to celebrate your race day achievement!

Visit our stand at the Expo to see our full range of gorgeous silver sporting jewellery and our very special bespoke Run Norwich 10K charm – which can be personalised with your race time and the date!

walking football Weekly slower-paced football sessions for the over-50s

Carrow Park | Wednesdays & Fridays

10% off discount code: RN10K

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Find out more: www.communitysportsfoundation.org.uk

Want to improve your personal best?

It’s what Sir Isaac students strive for.

We help our A Level students be the best they can be and as Norfolk’s only maths, science, and computing specialist sixth form our kit bag contains everything they need to be the next generation of scientists, doctors, and engineers.

Our students also have the best time outside of the classroom, with a brilliant range of cultural and sporting activities – because friends and fun matter too.

So whatever your time today, we hope you enjoy Run Norwich.

Sir Isaac Newton Sixth Form www.sirisaac.org.uk

24 July – 5 September

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WORLD DARTS BLOCKBUSTER COMES TO CARROW ROAD THURSDAY, NOVEMBER 30

W PHIL ‘THE POWER’ TAYLOR W KIM ‘THE HURRICANE’ HUYBRECHTS W W NORFOLK’S WORLD CHAMPION – STEVE ‘THE BRONZED ADONIS’ BEATON W W DARREN ‘DEMOLITION MAN’ WEBSTER W WAYNE ‘HAWAII 501’ MARDLE W STANDARD TICKETS £40 VIP TICKETS £75 Don’t miss a second of the action with our exclusive VIP tickets allowing you access to: l Exclusive Q&A Session with the Players l Photo opportunity l Arrival drink and hot food l Table service throughout the evening l The best seats in the house For more information or to book your tickets: Call: 01603 218724 Email: canary.catering@canaries.co.uk Visit: deliascanarycatering.co.uk/events

www.museums.norfolk.gov.uk

WE’VE BEEN RUNNING SINCE 1997...

Celebrating 20 years of innovation.

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COMMUNITY SPORTS

FOUNDATION

Kick Cancer is a free activity based programme which helps individuals who are living with or recovering from cancer enjoy the benefits of physical activity.

Carrow Park | Fridays Find out more: www.communitysportsfoundation.org.uk

07/06/2017 14:29

Full race rules & terms and conditions Please note: entries are now closed. Original entry conditions included for your reference.

Event Packs that are collected at The Forum will contain a Golden Ticket.

An Entrant whose Event Pack contains a certified Golden Ticket will receive a range of prizes.

1. Entry

The prize is non transferable and has no cash value.

1.1 Entries to the Event shall be made through Active Network. By following the link provided on the Event website, the Entrant will be directed to the entry page on activenetwork.com. In order to enter the Event, Entrants must submit an application form via the Active Network system in accordance with the instructions provided. By submitting an application form, the Entrant is agreeing to enter into the Event and also agrees to abide by these Entry Conditions and any instructions given to them by the organisers and officials of the Event.

1.2 Entry to the event shall be limited to the first 6,000 Entrants (including spaces reserved for sponsors and partners and Charity Places). Once 6,000 Entrants have entered and payment has been taken, entry shall be closed and no further person shall be able to enter.

1.3 Only one entry per person shall be accepted.

1.4 Any application which is not submitted by the Entry Closing Date shall not be accepted. Any applications which are illegible or incomplete shall not be accepted.

1.5 Entrants must be at least 16 years old on Sunday August 6, 2017 1.6 Participation in the Event is strictly personal to the Entrant; Entrants shall be prohibited from swapping or selling, or offering to swap or sell, their place in the Event. Any breach of this Condition shall render the entry void and shall entitle the Event Organiser to exclude the Entrant from participation in the Event or any future events. At any time prior to the Entry Date, Entrants who have gained a place in the Event may transfer their place in the Event to another person over the age of 16 via the Active Network system, subject to the person who is taking the place providing all relevant information in order to validly enter the Event and agreeing to these terms and conditions.

1.7 By submitting an application, the Entrant is warranting to the Event ] Organiser that they are in a suitable state of health to participate in the Event.

It is the responsibility of the Entrant to seek medical advice prior to submitting an application or participating in the Event.

1.8 By submitting an application, the Entrant is acknowledging that they are aware that the Event may be photographed, filmed or broadcast by the Event Organiser and/or third parties. The Entrant consents to the Event Organiser using such photos/film in connection with the reporting of the Event and/or for promotion of any future events in any way in which it sees fit.

1.9 By submitting an application for a Charity Place (by indicating as such on the online entry form), the Entrant commits to fundraising a minimum of £100 for their chosen Official Race Charity via a Just Giving page which must be set up when completing the online entry (“Just Giving Page”).

The entrant’s Charity Place will only be activated by Run Norwich once the committed £100 has been raised for their chosen Official Race Charity.

In the event that the Entrant has not raised a minimum of £100 on their Just Giving Page by the Fundraising Date, the Entrant shall be obliged to pay to their chosen Official Race Charity the lesser of: (i) the Event Fee of £25 : OR (ii) the difference between their fundraising total at the Fundraising Date and £100, on the Fundraising Date.

Acceptance of evidence of fundraising is at the discretion of the relevant Official Race Charity. Failure by the Entrant to pay any such sum under this clause shall result in the Entrant forfeiting their place in the Event. Should the Entrant fail to set up a Just Giving Page for the correct Official Race Charity (i.e the Official Race Charity that the Entrant has indicated they wish to run for when applying for a Charity Place) at the time of completing their entry, the Charity Place entry will be invalid.

1.10 Entrants that collect their Event Pack from The Forum Expo between (9am - 6pm) on Friday 4 August 2017 and (9am - 6pm) on Saturday 5 August 2017 will automatically be entered into the Golden Ticket competition. Ten of the

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Entrants have the option to have their Event Pack posted to them, but by doing so they will be ineligible for the Golden Ticket competition.

2. Payment 2.1 Entrants for the Event shall be required to make a payment of either £25 (non-affiliated Entrants) OR £23 (Entrants affiliated to UK Athletics Club) as an entrance fee to the Event (“Event Fee”), unless submitting an application for a Charity Place. Charity Places are subject to the provisions of clause 1.9.

2.2 In addition to the Event Fee, Entrants will be required to pay an online registration fee to Active Network equivalent to 6% of the total transaction including any merchandise or additional purchases.

2.3 Once an Entrant has been awarded a place in the Event, the Event Fee shall become non-refundable save for the Event Organiser shall be entitled to refund the Event Fee in exceptional circumstances.

2.4 £2.50 from each Event Fee shall go to the Norwich City Community Sports Foundation.

3. Event Conditions 3.1 At all times during the Event, Entrants must adhere to all instructions given by the Event Officials.

3.2 During the Event, the following items shall be prohibited: (a) Pets or Animals (b) An artificial aid (c) A wheeled device (d) Any item which, when being used whilst participating in the Event, could be deemed to be dangerous to other Entrants. The Event Operator shall reserve the right to confiscate any item which it deems unsuitable to be used whilst participating in the Event (e) earphones or headphones; It is very important that you are able to hear clearly any verbal instructions that the police and our race marshals may need to give you. If Entrants are observed using these during the Event the Event Officials shall be entitled to disqualify them from the Event.

3.3 All Entrants participating in the Event must wear suitable running footwear 3.4 The Event Organiser reserves the right to refuse permission for an Entrant to participate in the Event if: (a) it deems that the Entrant’s actions have caused or are likely to cause injury to other Entrants, damage to property or the environment, offence or a risk to health and safety (b) The Entrant fails to follow the instructions of Event Officials (c) it deems that Entrant is unfit to participate in the Event due to either illness or injury (without accepting responsibility for ensuring that the Entrant is fit to participate), or if they are under the influence of drugs or alcohol. (d) The Entrant fails to arrive at the start location at the required time as set out on the Event website and in the Event Pack.

3.5 In the event that the Event Organiser refuses permission for an Entrant to participate in the Event, the Entrant must co-operate with the instruction of Event Officials in relation to their withdrawal from the Event.

3.6 All Entrants are required to complete the contact and medical details on the back of their race number. This is a requirement of participation and may be checked by Event Officials prior to the start.

3.7 Entrants must not cover their race number with outer clothing when running as this may invalidate the timing chip.

4. Cancellation Charges 4.1 Any cancellation of an entry once it has been confirmed as successful shall not entitle the Entrant to a refund of the Event Fee save for exceptional circumstances, as decided by the Event Organiser.

4.2 The Event Organiser shall be entitled to cancel/rearrange the Event for any of the following reasons: (a) circumstances beyond the control of the Event Organiser occur (including but not limited to a Force Majeure Event) the effect of which prevents or has the potential to prevent the operation of the Event (b) the Event Organiser deems, in its reasonable opinion, that the Event should be cancelled/rearranged.

4.3 Should the Event Organiser cancel/rearrange the Event for whatever reason: 4.3.1 it shall endeavour to contact all Entrants as soon as is reasonably practicable to inform them of the cancellation.

4.3.2 Entrants shall receive the option to participate in a rearranged Event (should such rearranged Event be organised) or to receive a refund of the applicable Event Fee. 4.3.3 The Event Organiser shall have no liability for any costs incurred in relation to the Event including but not limited to any costs of travel or accommodation or any donations/pledges.

4.4 The Event Organiser shall be entitled to amend any detail of the Event at its own discretion, without any liability to Entrants.

act or omission (including negligence) or otherwise, under or in connection with the Agreement for any: 6.1.1 loss or damage; 6.1.2 loss of profit; 6.1.3 loss of reputation; 6.1.4 loss of business, revenue or goodwill; 6.1.5 loss of anticipated savings; 6.1.6 pledges made on the Entrant’s behalf or by the Entrant to charity; 6.1.7 any costs incurred in relation to attending the Event 6.1.8 consequential or indirect loss, regardless of whether the loss or damage:(a) would arise in the ordinary course of events;(b) is reasonably foreseeable; or(c) is in the contemplation of the parties, or otherwise.

6.2 Nothing in these Entry Conditions shall affect the Event Organiser’s liability for death or personal injury, fraud, or any other liability to the extent it cannot be excluded or limited by law.

7. General 7.1 These Entry Conditions shall be governed by English law.

7.2 If any provision of these Entry Conditions is invalid or unenforceable, in whole or in part, the validity of the remainder shall not be affected.

5. Data Protection Upon submitting an application to the Event, the Entrant will supply Personal Information to Active Network. This Personal Information will be passed to the Event Organiser.

In the event that an Entrant has indicated that he/she intends to participate in the Event for one of the four charities listed on the application page, the Personal Information of such Entrant shall also be passed to the chosen charity in order for the charity to contact such Entrant.

5.1 Medical information may be used to allow medical assistance to be given to Entrants.

5.2 Entrants agree that the Medical and/or Personal Information relating to them can be stored, used by the Event Organiser and partners in connection with the organisation, staging and administration of the Event.

5.3 Entrants agree that the Personal Information relating to them may be used by the Event Organiser in connection with the compilation of statistical information.

5.4 Entrants agree that their name, image and contact details can be used by the Event Organiser for the purposes of: 5.4.1 the promotion and marketing of the Event; 5.4.2 adding Entrants to a mailing list to keep them informed about any future events and services which it believes the Entrant might be interested in, such as leisure activities relating to either similar types of events or activities; 5.4.3 promotional and marketing material in respect of similar events, other community based activities or local attractions organised by our Event Partners or carefully selected third parties (together the “Marketing Information”).

5.5 Entrants agree that the Personal Information may be used by Epic Action Imagery for the purpose of matching any photos taken during the Event to each Entrant (“Permitted Purpose”). Epic Action Imagery shall delete such Personal Information following completion of the Permitted Purpose.

5.6 Entrants shall be entitled to refuse/remove consent for the Event Organiser or the Event Partners using the Marketing/Personal/Medical Information other than for purposes related to participation in the Event by emailing runnorwichinfo@canaries.co.uk or clicking an unsubscribe link in any Marketing Information.

Definitions Charity Place – shall mean a place in the Event for which the Entrant does not have to pay the Event Fee (as defined below) subject to the Entrant’s commitment to raise a minimum of £100 for their chosen Official Race Charity by the Fundraising Date, via a Just Giving page which must be set up when completing the entry.

Entrant – shall mean a person who enters the Event via the appropriate method as detailed below.

Event – shall mean the 10,000m road race taking place in Norwich city centre on Sunday August 6, 2017 as organised and operated by the Event Organiser.

Event Officials – shall mean those persons instructed by the Event Organiser to officiate at the Event.

Event Organiser – shall mean Norwich City Community Sports Foundation Event Partners – shall mean those organisations working with the Event Organisers in the operation and promotion of the Event.

Event Pack – shall mean the information pack for Entrants containing relevant details of the Event.

Entry Closing Date – shall mean Monday 3 July, 2017.

Force Majeure Event – shall mean any event whatsoever which is outside the reasonable control of the Event Organiser (including but not limited to adverse weather, failure of public services, failure of public transport, Government rulings, strikes, acts of war or Terrorism).

Fundraising Date – shall mean Monday 19 June 2017.

Golden Ticket – shall mean an official Run Norwich Golden Ticket, placed in ten Event Packs that are collected from The Forum, which entitle the bearer to a range of prizes.

Medical Information – shall mean any medical data collected for health and safety purposes.

6. Liability

Personal Information – shall mean any personal details of an Entrant collected in connection with the Event.

6.1 In no event shall the Event Organiser be liable to an Entrant whether for the cancellation/rearranging of the Event, breach of contract, any tortious

Official Race Charity – Shall mean Norwich City Community Sports Foundation OR SERV Norfolk OR Big C OR Norwich & Central Norfolk MIND.

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Frequently Asked Questions What should I do if I lose my race number?

What happens if I am late on the day and miss the start?

If you lose your pack please visit the race information desk in The Forum, as early as possible on race day. The race information desk will be open from 7am.

As we have a strict timetable to re-open roads, once the back pace runner has passed the start line we will not allow any further runners to start the race.

Where will the race start, finish and race village be located?

The start zones are located along Bethel St leading towards Gentleman’s Walk, in front of the market.

The finish line is located on St Peters Street – that’s the road in front of City Hall, overlooking the market. Perfect for those finish line photos!

The Race Village is just around the corner in Chapelfield Gardens. This will be the spot to reunite with friends, family and fellow runners as well as enjoy post-race food, refreshments and entertainment. You’ll even be able to grab a post-race massage from our masseurs.

If the weather is bad on race-day, how can I find out up-to-date race information?

In the unlikely event that there are severe weather conditions on the morning of the race, we will communicate instructions via our website and our Facebook and Twitter accounts

Is there a time limit for finishing the race?

There is no time limit in place for Run Norwich 2017.

I will have a number of items with me on race day. Will there be anywhere to store them while I run?

Yes. You will be able to leave them in our secure baggage trailers located at the Race Village at Chapelfield Gardens.

The area will be open from 8:00am till 12:00pm on race day.

Please note that whilst the area will be staffed throughout, you will be storing your items entirely at your own risk so please don’t leave expensive valuables.

Will there be toilets available for runners on the course?

If you need to make a quick pit-stop, there will be facilities available to use on Carrow Road at the Norwich City Football Club at around the 3.5km mark.

There will also be portable toilets available on Bethel Street at the Start/Finish area and Chapelfield Gardens.

Will there be water stations on the route?

There are two water stations on the route. The first station is located at Carrow Road at the Norwich City Football Club on the 3.5km mark and the second in the Norwich Cathedral on the 7.5km Mark.

Will you be using electronic chip timing to record my race time?

Yes. The race will be officially timed by HS Sports. Each race bib comes equipped with an electronic chip. Your race time will be automatically recorded from the time you pass the start line to the time you cross the finish line.

Will there be any road traffic on the course?

No. Aside from the lead car and support vehicles, there will be nothing on the route apart from you and your fellow runners!

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Will there be race markers for each km?

Each kilometre will be clearly signposted, so you will know exactly where you are on the race course.

Will there be first aid provision during the race?

There will be a number of qualified first aid teams on duty to assist with runners, should they feel unwell or become injured.

Will there be official race photographers? Can I buy photographs?

Yes. Epic Action Imagery will be the official event photographers. Photos tagged with your race number will be available to purchase from their website within 36 hours.

Norwich City Community Sports Foundation will have also have a number of photographers working during the day as well. Photos will be uploaded to Run Norwich’s & Community Sports Foundation’s Facebook pages.

If I lose any of my belongings, is there a designated spot for lost property?

Any items of lost property that are handed in will be taken to the race information desk inside The Forum.

After the event, any lost property will be taken to the Community Sports Foundation office.

Address: 2nd Floor of the South Stand Norwich City Football Club Carrow Road Norwich NR1 1JE

What sort of terrain can I expect in the race?

As the course follows some of the key city roads, much of the course is along metalled roadways (i.e. smooth tarmac). On occasions, the route follows pedestrianised paths like Gentleman’s Walk & the Cathedral grounds, where there are a few sections of flat cobbles.

Will there be a lead car?

Yes.

Can I wear headphones during the race?

No. Headphones are strictly prohibited, as we need every runner to be aware of their surroundings and alert to instructions from race marshals / police officers if necessary.

But, really, who’d want to miss out on the encouragement and cheers from thousands of spectators?

You may take your phone or run-tracking device with you on the run however, as long as no earbuds or headphones are used.

Can’t find what you’re looking for?

Tweet us a question at @RunNorwich or on our Facebook page (/RunNorwich).

Otherwise, please contact runnorwichinfo@canaries.co.uk or call 01603 76112

Where and when will the results be published?

Can I run with a buggy or pushchair?

Our aim is to get the results up as soon as possible after the race. HS Sports who are responsible for the event timing, will look to post the results up within a few hours of the race finishing.

We don’t allow buggies, pushchairs, prams or any other wheeled devices, nor any participants under the age of sixteen.

They will be accessible on the Results page and if you supply your mobile number during registration, you’ll also receive a personalised text with your results.

What happens when I cross the finish line?

Aside from a big feeling of euphoria (or relief!), your timing chip will automatically record your official race time for you. You will pass through a water station and the be presented with your race medal, receive a goody pack and be directed to the Race Village, where you can reunite with your friends and family and enjoy some of the post-race entertainment.

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At any rate, we suspect children will prefer to be soaking up the atmosphere of the event as a spectator, rather than hurtling along the roads of Norwich in a pushchair!

I have a bike. Where can I leave it during the race?

There are a number of bike racks in the city centre that which you will be able to use. The most convenient location to put your bike is the bike racks located outside The Forum.

Can I run in fancy dress?

Of course! Fancy dress is welcome. Please ensure that any costumes are not offensive.

Partners and sponsors Main race sponsors

Partner sponsors

RIVERSIDE LEISURE CENTRE

Race supporters

Race operations board

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