Heraldaug14

THE HARRIERS HERALD No. 258, August 2014 Editor: Sue Francis

Contents, features, reports, results • Thursday night schedules for August and September • Race results: Canadian Ironman – Rich smashes 12-hour mark; Back-in-a-Flash 5K – Sue 1st lady at Swindon • Compton Harrier at Commonwealth Games – photos from Richard D’s volunteering experience • Webmaster’s article – Mo features: Weblinks for Plantar Fasciitis advice; using music to improve your performance by 15%; Compton Harriers recent charity donations; and forthcoming races of interest • Thanks to Richard D and Mo for this month’s contributions to articles and photos • Copy date for next Harriers Herald – 31st August

Thursday night schedule for August Thurs Thurs Thurs Thurs

7th 14th 21st 28th

Richard D to lead Handicap Race Colin to lead run with Team Kennet Sue to lead

Thursday night schedule for September Thurs Thurs Thurs Thurs

4th 11th 18th 25th

Aaron to lead Jonathan to lead Susanne to lead Handicap Race

Correspondence received – none during July

Race results and reports Canadian Ironman Rich B has just completed the Canadian Ironman (in the town of Whistler) in a fantastic 11:49:23, despite very hot conditions (31oC).

So now, both Rich and Ryan have broken 12 hours for the Ironman within a month of one another.

Very well done to both of them.

Back-in-a-flash 5K, Swindon, 30th July Sue was 1st lady in 20:28, but had to work hard to stay ahead of the runner-up – a very talented 14-year old lady from Highworth.

HH August 2014

1

Compton Harrier at the Commonwealth Games Richard D was chosen as a volunteer for the Commonwealth Games in Glasgow. His role is in ‘Results Technology Services’ for the athletics events, based at Hampden Park. This involves helping out at the field events on the field of play, inputting the distances, and operating the individual event scoreboards next to the events, and therefore the opportunity to get very close up to the competitors. He works on one event per session and, in between times, can sit in the VIP section and watch the track action. Richard says this is good fun, but the 'professional' officials can be rather bossy. He has also enjoyed working in the ‘mixed media area’, where the athletes speak to the press after they have competed. His job was to check the athletes as they returned from the track and to control the press, and he found the interviews very interesting.

Below are some photos of Richard in his Volunteers’ Uniform, posing by ‘The Bell’ before the Games started, and action from the men’s 100m hurdles heats.

HH August 2014

2

Website update… http://www.comptonharriers.org.uk Mo Updates this month include Harriers Race Performance Records for 2013, which can be accessed under the ‘Results’ heading in the website menu bar or by using the Direct link: http://www.comptonharriers.co.uk/CHRC_Performances_2013.pdf I have also added a new button in the menu bar for the ‘Boundary Run’ which will take you to the event history, records of all the winners over the years and also links to the results; Direct link: http://www.comptonharriers.co.uk/BoundaryRun&Walk.htm The ‘Charity’ page has also been updated to include our most recent donations from this year’s Downland Challenge which now takes our over-all donations to charity up to £21,367.00. Direct link: http://www.comptonharriers.co.uk/Charity.htm

Links of interest this month As several Harriers have suffered from Plantar Fasciitis over recent months, I thought I would carry out a bit of research and write an article on the subject. However, having found some very useful information online, I thought it would be better in this instance to provide the following links: http://www.chirunning.com/blog/entry/everything-you-need-to-know-about-plantar-fasciitis http://www.simple-remedies.com/home-remedies/plantar-fasciitis/plantar-fasciitis-diet.html https://www.healthtap.com/topics/are-there-exercises-i-should-avoid-if-i-have-plantar-fascitis

Webmaster’s article this month: How to improve your running performance by up to 15% Most runners either love running with their music or are very much against the idea … some love to run to the beat, others prefer silence and solitude, instead concentrating on their breathing and technique.

So is there any benefit in running with your music and are music lovers literally one step ahead?

Research for public health carried out by Brunel University has found that listening to music can improve your running performance by up to 15%, a huge increase if you’re chasing your PB. One of the most important findings is that a well-selected play list can modulate how you feel even at relatively high exercise intensities. The research concluded that during high-intensity exercise, there is a ceiling for music-tempo preference of approximately 140 bpm (beats per minute) and that the range between 120-140 bpm is the most effective which is generally similar to your target heart rate.

One of the conclusions of the research is that well-selected music can have a positive influence on how you feel at exercise intensities that are commonly associated with negative feeling. In other words, at the point at which your body is shouting ‘STOP’, the music has the power to lift your mood and encourage you to carry on. Lyrics can also make a big difference; songs with positive and motivational lyrics can encourage you to keep going, even at the toughest moments.

It was found that the hip hop tune by Macklemore & Ryan Lewis – ‘Can’t hold us feat. Ray Dalton’ with a relatively fast tempo of 147 bpm, is especially suited to cardio training and very high intensity workouts, whereas Daft Punk's summer disco hit ‘Get Lucky’, for example, with a tempo of 116 bpm, is better for warming up.

The research team also came up with an ultimate workout list for various workout intensities, which I have listed below this article.

Finally, it is important to note that the research is all about training and working out to improve performance. Don’t forget that in competition many races don't allow you to use iPods or similar to listen to music for H&S reasons (can't hear marshals, runners approaching from behind, traffic etc.), so don’t risk a disqualification!

HH August 2014

3

The Ultimate Workout List: Artist

Track

Katy Perry Jason Derulo ft 2 Chainz Rizzle Kicks Daft Punk ft Pharrel Williams Little Mix Duke Dumont ft A*M*E Avicii Viralites Pitbull ft Ke$ha Lady Gaga Macklemore & Ryan Lewis ft Ray Dalton Pharrell Williams Eminem ft Rihanna John Newman Groove Amada ft Stush and Red Rat will.i.am ft Justin Bieber Ellie Golding Lorde

Roar Talk Dirty Skip To The Good Bit Get Lucky Move Need U 100% You Make Me Feel My Rhythm Timber Applause Can't Hold Us Happy The Monster Love Me Again Get Down #thatPOWER Burn Royals

Workout Phase Mental Preparation Stretching Stretching Aerobic Warm Up Aerobic Warm Up Cardio Training (Low Intensity) Cardio Training (Low Intensity) Cardio Training (Moderate Intensity) Cardio Training (Low Intensity) Cardio Training (High Intensity) Cardio Training (Very High Intensity) Cardio Training (Very High Intensity) Strength Training Strength Training Strength Training Strength Training Warm Down Warm Down

I have added links to YouTube videos in the track titles so you can check out any you are not familiar with. Harriers who work out in this way might like to let me know what they think about the research and possibly mention what tracks they use for the various workouts … and it would also be interesting to receive comments from any Harrier who tries it out for a change. I can then include any comments in the next issue of HH. Enjoy your workout!

Harriers’ donate £2000 to Charity at the Compton Village Fete: After the final account for this year’s Downland Challenge was settled, we were able to donate £2000 to charity from the surplus. As Compton Harriers had a presence at this year’s Compton Village Fete, we took the opportunity to donate £1000 to each of this year’s ‘worthy causes’, Compton Primary School and the South Central Ambulance Charitable Trust (First Responders) who have provided their services for free at all Harriers events.

Martin Fray (Harriers Chairman) presenting £1000 cheque to Alison Millar (Head of Compton Primary School)

HH August 2014

Compton First Responders, with their mascot, after receiving their cheque for £1000

4

A few forthcoming Events of Interest – see Website Events Calendar for more details: Sun, Aug 3 Sun, Aug 10 Sun, Aug 17 Sat, Aug 23 Sun, Aug 24 Sun, Aug 31 Sun, Sep 7 Sat, Sep 13 Sun, Sep 14 Sun, Sep 21 Sat, Sep 27 Sun, Sep 28 Sun, Oct 5 Sun, Oct 12 Sun, Oct 19 Sat, Oct 25 Sun, Oct 26 Sun, Dec 7,

HH August 2014

Horseless Steeplechase & XC Challenge 5-4-3-2-1 Trail Marathon Roundway Rampage - 7.2miles MT Bearbrook 10K Burnham Beeches Half Marathon Cheddar Gorge 10km & 5km Ridgeway Challenge Pewsey Vale ½ Mthn Severn Bridge Half Marathon Englefield 10k Headington 5 Mile The Beast Maidenhead Half Marathon IOW Fell Race Series 2014 IOW Fell Race Series 2014 Pangbourne 10k Multi-terrain Northampton ½ Marathon Farnham Pilgrim Mthn + ½ Mthn RARE 10k & 5k - Harwell Windsor 10K (Women) The Barnstaple Mthn & ½ Mthn Basingstoke Half Marathon Reading O2O 10k The Ridgeway Run (15k Trail) Frieth Hilly 5k and 10k Tadley 10 Mile Beachy Head Marathon & 10k Fairoaks Five & Ten (Miles) Tadley Xmas X-C 5.2 Mile

5