THE HARRIERS HERALD No. 241, March 2013 Editor: Sue Francis
Contents, features, reports, results • Thursday night schedules for March and April • Subscription renewal reminder • Compton Downland Challenge – volunteers needed • Race results and reports for: Berks Agriculture College 10K – Sus is first lady; Gatorade 20K – Sus battles a strong wind at Dorney Lake; Oxford Mail x-country – excellent performance from Neil on boggy terrain; Wokingham Half – good performances from four Harriers; Bramley 20M and 10M road races – Harriers test their fitness in build up to London Marathon; Dorney Lake 10K – a win for Sus despite hamstring problems; Bourton 10K – category win for Lucy • Handicap Race – a win and P.B. for Aaron in 15-year-old shoes! • Webmaster’s article – Mo features Sweatshop’s new concept store, 8 foods to boost training, and forthcoming races of interest • Thanks to Sus and Mo for this month’s contributions • Copy date for next Harriers Herald – 1st April
Thursday night schedule for March Thurs Thurs Thurs Thurs
7th 14th 21st 28th
Mo to lead Handicap Race Sue to lead Richard to lead
Thursday night schedule for April Thurs Thurs Thurs Thurs
4th 11th 18th 25th
Preparation for Compton Downland Challenge Handicap Race Mags to lead Aaron to lead
Correspondence received – none during February 2013
Membership subscription reminder Fees for Club membership (£3), England Athletics competition registration (£10) and Institute Rec. Soc. membership (£24) are now due for 2013. Thanks to all those who have already sent their payments and forms to our Membership Secretary, Gillian. Just a gentle reminder to those who have yet to renew to do so as soon as they can please. If you do not wish to renew your membership this year, please let Gillian know so we can update our records and take you off the Club mailing list.
Compton Downland Challenge Compton Harriers will be staging the annual Compton Downland Challenge (20-mile and 40-mile multi-terrain races) on Saturday 6th April. The races attract around 350 competitors from across the UK, and the Club annually donates around £1000 to charities from the race profits. Staging the races is a big undertaking for our small club. If you are available that weekend and willing to volunteer your assistance, it will be greatly appreciated. Volunteers are needed the day before the race (marking the route, preparing check-point supplies, setting up race HQ at the Downs School in Compton), on race day (registration desk, car parking marshals, route marshals, check-point crews…), and the day after the race (taking down route markers, tidying up at race HQ). If you are able to help, please contact Dick (who will be coordinating race-day volunteers) or Martin (who will be coordinating route-marking volunteers).
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Race Reports & Results Berkshire College of Agriculture 10K, Maidenhead, 26th January Sus The race is organized by F3 events which makes it a sleek organization, but lacking a bit of charm. I did enjoy it though it was very muddy - but it was interesting to see the school as you ran past it. Afterwards I spoke to a girl who had come all the way from Australia just to do this race. I know I sometimes travel long distances to do a race, but I think this was a bit extreme for a 10K! 1st Man, Stephen Fell, 37:49; 1st Lady, Sus, 41:51
Gatorade Run 20K, Eton, 2nd February Sus You had the choice of 3 distances: 5, 10 or 20K. It took place at Dorney lake, and those of you who know the place also know if it is windy it is very windy at Dorney lake! It was 4 laps around the lake and every time you had a headwind it was like a fight with this beast, you trying hitting it with your fist. You knew reaching a certain point you won the battle and you would soon be flying like an airstream. After one lap the 5K runners were finished, 2 laps the 10K runners ended, at which point there where hardly any runners left. I eventually finished 2nd lady in 1:23.00. First lady was Leanne Harting in 1:19.55! First man was Allan Thurston in 1:13.22. The race took place late in the afternoon which, on this weekend, suited me perfectly, so when I eventually got home it was time to think of dinner – which felt very strange in a way. A few days later I received an e-mail from the organizer Votwo saying I had also won a pair of Scott Running shoes – I don’t have a pair of Scott running shoes so I was over the moon; I just wonder what the first lady won because what could possibly be better than a pair of running shoes, apart from obviously 2 pairs of running shoes!
Oxford Mail x-country race 4, Swindon, 3rd February The fourth race of the series took place at Swindon’s Lawns Park. This is a very undulating park which also tends to get very boggy. After the recent heavy rain, it was particularly bad for much of the course. The ladies race was won by Cirencester’s veteran star Wendy Nicholls (24:41), and there were 125 finishers. Team Kennet’s Helen ran well to finish 13th (26:59). Sue, recovering from a persistent throat infection (and struggling with the boggy terrain!), ran a relaxed race to finish 23rd (28:33). Unfortunately there was no scorer to complete the team. The men’s race was won by Oxford’s David Bruce in 30:03, from a field of 195 finishers. Neil had an excellent race, taking the mud in his stride to finish 87th (38:38) as Team Kennet’s second scorer. The other Harriers were quite closely packed and exchanged positions several times during the race. Jonathan was 128th (41:41), Dave 133rd (42:08), Dick 141st (42:41), and Colin 143rd (43:06). The team finished 5th in Division 3.
Wokingham Half Marathon, 10th February Four Harriers completed the Wokingham Half on a day which was bitterly cold with wintry showers. Chip times and finishing positions were: Martin, 1:28:56 (303rd); Lucy, 1:40:40 (701st); Jonathan, 1:39:58 (769th); Philomena, 1:47:45 (959th). Race winners were Adam Bowden (Harrow AC), in 1:05:53, and Emily Wicks (Aldershot Farnham & District) in 1:14:15. There were 2186 finishers.
Bramley 20 miles and 10 miles, 17th February Four Harriers did well in these two road races organised by Reading Road Runners. The 20-mile race winners were Paul Molyneux (Springfield Striders) in 1:45:53, and Samantha Amend (Belgrave Harriers) in 2:03:30. There were 780 finishers. The Harriers chip times and finishing positions were: Martin, 2:21:37 (157th); Lucy, 2:41:40 (359th); Philomena, 2:45:19 (411th). The 10-mile race winners were Phil Wicks (Belgrave Harriers) in 49:21, and Ruth Clifton (Thames Hare & Hounds) in 58:37. Colin was 150th in 1:17:26. There were 513 finishers.
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F3 - Dorney Lake 10K, 23rd February Sus Yes another Dorney Lake race, but again it was a late start and I had to marshal at Abingdon Park run earlier that morning so it suited me fine. I picked up Phil at East Ilsley and arrived early but, despite that, they had run out of goodie bags! Having had a problem with my hamstring in the weeks leading up to race, I finally felt ready to go! The wind wasn’t too bad after all, although it was bitterly cold, but I felt good till I hit about 7K and my hamstring issue reminded me that it had not disappeared! I ran the last few Ks feeling a bit down trying not to aggravate it. Phil and I had the important task of going to Sweatshop afterwards to sort out Gill’s present so that kept me happy. So all in all a nice ending to a race I perhaps shouldn’t have done - stupid me! 1st Jamie Banniter, Road Runners Club, 35:00; 1st Lady, Sus, 40:10; Philomena, 48:18
Bourton 10K, 24th February Martin and Lucy enjoyed the scenic Bourton 10K in Gloucestershire. Lucy’s time of 44:14 earned her 1st place in the FV50 category (211th overall), while Martin ran 39:20 for 93rd place. The race winners were John McDonnell (Luton AC) in 30:45, and Joanna Emery (Cirencester AC) in 36:42. There were 480 finishers.
Handicap Race Sue Twelve Harriers toed the start line for February’s Handicap Race round the Village Lap. Conditions were good for racing, but we did have to contend with a large puddle right across Horn Street, about halfway round the route. Aaron stormed round to knock 30 seconds off his recent best and win with 18 seconds to spare. Wearing a 15year-old pair of trainers, he has provided strong evidence to contradict Susanne’s theory that a new pair of running shoes is needed each month! A good performance from Terry earned him 2nd place. Colin, Richard and Lucy started 8 seconds apart, and raced together all the way, with only 6 seconds separating them at the finish, Richard just edging ahead. Ricky and Sue worked together to catch Jonathan along School Road but, on the descent of Shepherds Mount, could hear the jingling of Jonathan’s car keys behind, as he stretched out towards the finish. Ricky won on the sprint while Martin, recording the evening’s fastest time, came through to pass Jonathan and Sue. Jonathan was next while Sue, recovering from a throat infection, couldn’t hang on at the finish. Philomena was next home ahead of Mags and Mo, who best recorded their best times for some months. Thanks to Jan and assistants Tom and Susanne for timing, and well done Aaron. The next Handicap Race is scheduled for Thursday 14th March, round the Village Lap.
Finish Position 1 2 3 4 5 6 7 8 9 10 11 12
Position on handicap 1 2 4 5 6 7 8 9= 11 12 3 9=
Name Aaron Terry Richard D Lucy Colin Ricky Martin Jonathan Sue Philomena Mags Mo
Start time 2:44 4:14 3:42 3:41 3:34 4:48 5:08 4:31 4:50 2:27 0:30 0:03
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Finish time 16:23 16:41 16:51 16:54 16:57 17:06 17:09 17:12 17:15 17:32 19:49 20:12
Actual time 13:39 12:27 13:09 13:13 13:23 12:18 12:01 12:41 12:25 15:05 19:19 20:09
Handicap Beaten? -0:37 -0:19 -0:09 -0:06 -0:03 +0:06 +0:09 +0:12 +0:15 +0:32 -0:11 +0:12
Handicap Championship At this early stage of the Handicap Championship, Lucy has taken the lead with Terry and Aaron both just one point behind.
Pos.
1 2= 2= 4 5 6 7= 7= 9 10= 10= 10= 13 14= 14= 16= 16=
Name
Lucy Terry Aaron Colin Dick Richard Philomena
Mags Neil Pete O Ricky Martin Jonathan Sue Mo Pete H Piers
Race 1 10 6 4 7 12 3 9 1 8 5 1 1 2 1 1
Race 2 7 10 12 6 8 1 9 5 4 3 1 3 -
Race 3 -
Race 4 -
Race points Race Race Race 5 6 7 -
Race 8 -
Race 9 -
Total of best 5 17 16 16 13 12 11 10 10 8 5 5 5 4 3 3 1 1
Website update… http://www.comptonharriers.org.uk Mo Links of interest this month: Sweatshop recently launched its new ‘Concept Store’ in Trump Street, London. The store provides specialist retail, advanced performance coaching, sports training and rehabilitation normally reserved for the elite athlete to the everyday consumer. For further details, the link is: http://www.sweatshop.co.uk/trumpstreet My article this month: 8 food suggestions to boost the effects of your training. Easily digestible fruit Bananas and apples are loaded with vitamin C, antioxidants and fibre all of which contribute to giving you a natural boost of energy before your workout. In addition they provide a healthy sugar high and carbohydrates to boost your energy levels. Apples have been proven to help maintain and improve cardiovascular health and bananas ensure that your body absorbs more nutrients. Above all, make sure you opt for easily digestible fruit as those that are hard to digest (such as those from the citrus family) could hinder your exercise by causing stomach cramps. Greek yoghurt This contains twice as much protein as normal yoghurt and provides you with carbohydrates which satisfy your exercise energy requirements. The combination of protein and carbohydrates in yoghurt are also ideal for muscle growth. For extra nutrition and a natural energy boost, just add in a few of your favourite tasty berries. 4
Bran cereals These are high in fibre and ‘betaine’ (essential for first stage digestion) and will enhance your physical performance and boost your metabolic rate. Bran helps with cell function and prevents dehydration during exercise and with its impressive amount of iron, helps to keep energy levels as high as possible. A healthy pre-exercise breakfast would be bran flakes topped with fruit. Chicken, Eggs & Fish In the first hour after exercise it is essential to replace the nutrients lost during exercise and restore depleted muscles. Eating protein such as chicken, eggs or fish will provide your muscles with the amino acids required for this task. For chicken, remove the skin as this drastically reduces the amount of saturated fat intake. A meal of eggs on toast before exercise will also act as a protein boost, helping to develop and build strength in muscles. Vitamin B and E intake is also boosted by using wholemeal bread for the toast. Of course, if you happen to be a Vegetarian, then nuts, cheese and Soya would be an alternative. Liquid meals Smoothies and nutrient-rich shakes will provide all the essential post-exercise nutrients (antioxidants, calcium and vitamins) in just a few gulps, making this the perfect way to provide your body with essential nutrients in the one hour post-exercise recovery period. Many people find it difficult to eat a big meal after exercise (except Compton Harriers of course), so topping up nutrients in liquid form is a quick and easy way to replenish nutrients. The quicker these nutrients enter your body the more successful you will be in building muscle and recovering from your workout. Oatmeal Oats are ideal in preparing your muscles for a workout as they provide glucose to fuel your muscles. They are also a great choice for losing weight as they encourage the body to burn fat more quickly to fuel your muscles. Oatmeal pancakes around three hours before exercise provide a tasty treat that will enhance the effects of your workout by slowly releasing sugar and so keeping energy levels on an even keel during your workout. Toast & peanut butter Some people tend to assume peanut butter is an unhealthy snack however, as long as it’s a natural type that’s low in sugar and sodium, peanut butter becomes a healthy meal because of the magnesium and potassium it contains. Magnesium helps bone development and potassium encourages muscle building. Add even more potassium to this meal with sliced bananas. Avocado with salmon As well as muscle-building protein, salmon contains high levels of Omega-3, which is great for keeping your mind sharp. Avocados are rich in monounsaturated fat that is easily burned for energy thus increasing healthy fat and calorie intake without seriously increasing protein or carbohydrate intake. It is also very high in potassium and will help balance your vitally important potassium to sodium ratio. This meal would be ideal for marathon training. Next month: What to eat before, during and after specific exercise sessions. Forthcoming Events – see Website Events Calendar for full details and listing: Sun 3 Mar
Sat 9 Mar Sun 10 Mar Sun 17 Mar Sun 24 Mar
Fri 29 Mar
Goring 10K Oxford Mail X-C Run Eton Dorney (20k, 10k, 5k - Road) National intercounties XC - Cofton Park, Birmingham MK Half Marathon & Festival of Running Salisbury 10Mile - Five Rivers Leisure Centre, Salisbury THE FLYING MONK 10, FEARLESS 5 FUN RUN and MUDDY MILE -, Malmesbury Reading Half Marathon - Green Park / Madejski Stadium Water of Life 10k & Half Marathon - National Sports Centre, Bisham Abbey, Marlow Ringwood Rabbitrun 10k & 5k San Domenico 20 Miler, Merthyr Tydfil Banbury 15 Maidenhead Easter 10 - Maidenhead Office Park, Westacott Way, Maidenhead
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Sun 31 Mar Sat 6 Apr Sun 7 Apr Sun 21 Apr Sun 28 Apr Mon 6 May Sat 11 May Sun 26 May Sun 9 Jun Sun 16 Jun Sat 20 Jul Sun 25 Aug Sat 14 Sep Sun 15 Sep
NORTHAMPTON RUNNING FESTIVAL 10k - Delapre Abbey, Northampton Compton Downland Challenge 40/20 Coombe Gibbett to Overton 16 White Horse Half Marathon The Bluebell Run (Approximately 12k) - Collingbourne Ducis London Marathon 2013 The Ridge Off-Roader 10k - Bledlow Ridge School HIGHCLERE 10K - Highclere Castle, Newbury, Berkshire Milton Keynes Marathon - StadiumMK Chieveley Chase 5.7 Mile MT Bayer Newbury 10K Chippenham Harriers 5 Mile Road Race & Family Fun Runs 2013 - Chippenham Rugby Club Ridgeway Relay 1066 Relay - Hastings Pewsey Great Bustard 5 Mile - Pewsey The Vale of Pewsey Half Marathon - Pewsey ISLE OF WIGHT FELL RUNNING SERIES 2013 - Ventnor, Isle of Wight ISLE OF WIGHT FELL RUNNING SERIES 2013 - Ventnor, Isle of Wight
Mo: March 2013
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