Harriers Herald May 2013

THE HARRIERS HERALD No. 243, May 2013 Editor: Sue Francis

Contents, features, reports, results • Thursday night schedules for May and June • Boundary Run – preliminary details • Compton Annual Relay – update • Race reports for: Compton Challenge – Harriers team takes third place in another excellent CDC; London Marathon – Terry breaks the 3:30 barrier to set a PB; Evesham off-road Half – An interesting race as Sus and other leading runners take an accidental detour; Bluebell Run 10K – A course PB for Richard, but no bluebells to be seen; Butlers Bonk Duathlon and Sika Duathlon – A good start to Dave’s season with a road race and a forest race; Bledlow Ridge off-road 10K – Simon enjoys his first race for 11 months • Race results for: Paris Marathon; Berlin Half; South Downs Way 50; Brighton Marathon; Bracknell Half • Running in California – Richard recommends warm-weather running on the Californian beaches • Handicap Race – Gillian wins the trophy, and Tapani returns to action • Webmaster’s article – Mo features: How to calculate your energy needs; the charities to which we will donate the CDC profits; and forthcoming races • Thanks to Richard, Dave, Simon, Sus and Mo for this month’s contributions • Copy date for next Harriers Herald – 1st June

Thursday night schedule for May Thurs Thurs Thurs Thurs Thurs

2nd 9th 16th 23rd 30th

Ricky to lead Gillian to lead Compton Annual Relay (see below for more details) Neil to lead Colin to lead joint run with Team Kennet

Thursday night schedule for June Thurs Thurs Thurs Thurs

6th 13th 20th 27th

Nicola to lead Handicap Race Jonathan to lead Boundary Run & Walk? – to be confirmed (see below for details)

Boundary Run & Walk The possible (but yet to be confirmed) date for the annual Boundary Run and Walk is Thursday 27th June.

Participants run or walk around the Boundary of the Institute estate and farms, a scenic 8-mile route on tracks, through fields and woods. Runners and walkers of all standards are welcome - there are trophies for the first runners and walker, but many choose to take part for fun and to enjoy the scenery. Start Institute Main Gate (Walk 16:45, Run 17:45), finish in Cricket Field. Further details in due course.

Compton Annual Relay Sue The Institute’s annual Relay will take place on the evening of Thursday 16th May starting at 5:30 pm, and there will be no ‘normal’ club run scheduled for that day.

We currently have twelve teams (including: Institute, Harriers, Compton Scouts, Merck, Ridgeway Biologicals, Didcot Runners) and I think all of those Harriers who were keen to run have been accommodated in a team, while others have offered to help with marshalling, time-keeping and results.

The handicapped start system will be based on the predicted total team time (as estimated from previous performances where known, or guesstimated performances) which should make for a close race again, with all teams having a similar chance of winning.

There will be a bar token for a free drink for all competitors and helpers. The bar will be open and the barbecue burning – spectators are welcome.

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Race Reports Compton Challenge, 6th April Sue The 2013 Compton Downland Challenge was a great success. We were very fortunate with the good weather and firm underfoot conditions, and feedback from competitors has been very positive. Well done to all Harriers and friends who helped before, during or after the event to contribute to its success.

Four Harriers took part in the 20-miler. Good performances from Nicola (28th overall, and 3rd veteran lady, in 2:57:49), Susanne (39th, 3:01:55) and Andy (45th, 3:04:58) earned them the accolade of 3rd team. All of their times were particularly good since Nicola and Andy took a bit of a detour, and Sus walked for a while with her brother who needed to pull out at 5 miles. Gillian was going well at 15 miles, when she witnessed 75-year-old Reading Roadrunner Tom Harrison have a bad fall. Gillian got Tom to the nearby Bower Farm checkpoint, accompanied him back to race HQ in the checkpoint marshal’s car, patched him up and persuaded him that he did need to go to hospital. Thanks to Gillian, Tom was back in action within a few days and completed the London Marathon two weeks later!

The 20-mile winners were CDC regulars Paul Jegou (White Horse Harriers) in 2:30:57, and Belinda Tull (RRR, 2:46:07). The 40-mile winner was John Ward (Bideford AAC) in 5:02:29, closely followed by 1st lady, international runner Holly Rush (Team Bath), in 5:10:18. Holly was an amazing 90 minutes ahead of the next lady! Full results and photos can be found on our Club website.

Nicola

Susanne

Andy

London Marathon, 21st April Three Harriers made the trip to London to run this year’s Marathon, with Dick, Pete H and Terry’s family supporting on the route. After a chilly start, the day was mild and sunny. Martin, ever consistent in the London Marathon, finished in 3:15:56 (2838th, 161st MV50). Terry can be proud of his PB – first time sub-3:30 (3:28:04, 4352nd, 820th MV40). Lucy put in a great performance just a week after running a 50-miler with a gammy leg (4:06:10, 12200th, 168th FV50).

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Evesham off-road Half Marathon, 21st April Sus It was the first time Cotsworld Running Events organised this race; and I think they could have learned something from Compton Harriers as the signs and route directions were not very clear. But having said that, in their defence, some of the signs had also been altered and were pointing in the wrong direction! Getting lost as the only lady with 8-10 men I didn’t really complain and it was nice to see the support we gave each other when we realized this was not going to be a race as such but more a question of teamwork. Reaching a newly treated field, where any previous footsteps would clearly show, told us we were still in front and at this point we knew if we kept this team work going we would finish together as fastest group. With all crossing the finish line almost together, our plan worked out perfectly (hence my good position overall so don’t get too impressed!).

It has the potential to be a terrific race in future years, with great scenery, so I am not afraid to come back.

1st Man, Richard Walsh 1:45:23 1:46:19 1st Lady, Sus

Bluebell Run, 12k (approx) - Collingbourne Ducis, 21st April Richard D This was the 3rd running of the event, first held in 2010 – last year’s race was cancelled – and I had previously taken part in the first running when it was also held on the day of the London Marathon. That time I finished 20th out of 88 runners in 57:08.

Despite the race name I understand that Collingbourne Wood, a large bluebell wood through which much of the race runs, has never actually had bluebells in bloom for the race since it was first held! Of the seven plus miles, approximately 2 miles are run on road, the remaining 5 miles being run in hilly woodland to the East of the village.

As one would expect from a race organised by Pewsey Vale, the course was quite tough with a very steep and long hill in the woods about half way round. The woods themselves were largely free of mud despite the recent weather and the major hazard was the many tree roots which one had to avoid.

Starting on a fine sunny day, I settled into the race early on and maintained my position from about two miles to the finish, just managing to stay ahead of the first lady at the finish. Due to it being held on London Marathon day I doubt it will ever be a hugely popular race but, for anyone who can draw themselves away from the TV, I would recommend it strongly. Organisationally the race was excellent. The twisting paths were both well marked and surprisingly well marshalled – there was no excuse for going off course. The organisers had cunningly refused to put a map of the course on the wall of the race HQ, which meant that there were quite a few surprises on the course – most of them hilly!

I would recommend the race as being low-key but run on an interesting course, well organised and not too far afield to get to.

Time: 56:54 (19th) PB for this course!

Race winners: Men: Heath Bampton (Swindon H) MV40, 45:41 Male Senior: Martin Townsend (Swindon H) 41:22 th Women: Emily Tomlin (West Four Harriers), 57:01 (20 overall) Women V35: Kate Michael (U/A) 60:07

Butlers Bonk Duathlon, 7th April Dave A This is an on-road duathlon in Mortimer organised by the Mysporting times crowd. The distances (all in Km) were 5-20-5. A great race on very quiet roads, this event is thoroughly recommended to anyone who wants to have a go at their first multi-sport event. I managed to finish 8th overall in a time of 1:21, a good start to the race season.

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Sika Duathlon, 28th April Dave A This race was originally scheduled for mid-March, but was postponed after yet more rain and the delay in some work being carried out by the forestry commission. This time an off-road duathlon (time for some proper racing) organised by Tri Purbeck in the depths of Wareham Forest, the distances of this race (all in miles) were 3.8-12-2.

A very entertaining and varied bike course with some technical rooty sections and a section of hill that was about 2 foot deep in sand - you really want me to ride up that?! Another good race culminating in 9th position and 4th in age.

The Ridge Off Roader - Bledlow Ridge 10k, 28th April Simon Seeing as it’s only about 15 miles from Aylesbury to Bledlow Ridge I got up at 5am, had an early breakfast and then ran there, finished the race in just under 40 minutes and then ran back home afterwards.

Then I woke up…

I actually have Sue and Mo to thank for me doing this event: when Sue sent out the Race Performances for 2012 I saw that I had only done two events last year – and one of those was the Boundary Walk. Then Mo sent the race details for this one and I thought I’d better enter.

And I’m so glad I did. This was the inaugural Ridge Off Roader and everything about it was exceptional: the start and finish areas, parking, route, organisation – it was difficult to fault anything. Joanna, Hannah and I trolled over on Sunday morning, parked in the official car-park and strolled down to the race HQ at Bledlow Ridge School.

Once there, we registered Hannah for the children’s 1K fun run (five laps of the track on the playing field) and I got myself sorted whilst Hannah went round the school’s assault course (several times).

There was a ‘mandatory’ race safety briefing before the start (which I thought was a bit unnecessary) then everyone was led from the playing field to the start line just outside the school entrance for the 10am kick-off. The first 1K was gently downhill on the road out of the village, then we turned left and the fun started! A couple of minor pinch-points through bridle-gates (nowhere near as bad as the Ridgeway Run or Herbert’s Hole though) and we hit the first hill at 2K, followed by a gentle downhill to cross a road before the route followed the edge of a field leading to another hill at 4½ K. Then it was downhill again to a flattish couple of kilometres on tracks and footpaths before an absolute corker of a climb at 8½K took us up a one-in-three hill back to the village and the final 750m on the road back to the school.

In 30-odd years of running, I don’t think I’ve done a tougher 10K than this one, but it was also (strangely) one of the most enjoyable: the route was excellent, the scenery was brilliant and, as this was essentially a 10K trail race, it didn’t seem to attract the “I’m-running-against-the-clock-so-I’m not talking-to-you” type of runner. The vast majority of entrants were Unattached rather than Club runners and it gave the event more of a ‘fun-run’ atmosphere. The goody-bag at the finish was excellent too – a gym bag (good for muddy shoes), a drinks bottle and a large Twix™ together with a very nice dog-tag type medal on a metal chain.

I really can’t recommend this event highly enough – if you’re looking for a challenging off-road 10K with some cracking hills then you won’t go far wrong with the Ridge Off Roader. You may not get a PB but you won’t be disappointed. Stick it in your diary for 2014.

First man home (and, as this was the first time this event has been held, in a course-record time) was Eddie O’Gorman in 37:24, followed by Keith Miller in 37:50 and Justin Fowler in 38:01. For the ladies, first home was Mary Grace Spalton in 42:29, followed by Michelle Pank in 44:13 and Sharon Elder in 44:36. Last home was a big bloke in a pink fairy costume who did it in 1:23:09. I clocked 59:59 (officially – my start-line-to-finish-line time was 59:46) in 172nd place out of a total of 265 finishers.

Oh, and Hannah clocked 5:40 in her 1K run. Not bad for a five year old…

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Race Results in brief Paris Marathon, 7th April - Ricky had a great race to finish in a good time of 3:31:15 (6854th).

The race

was won by Peter Some in 2:05:36.

Berlin Half Marathon, 7th April

- Mags really enjoyed this year’s race finishing in 2:21:03, a very similar performance to last year, and was the 691st lady finisher. The first 6 finishers were Kenyan, the winner being Jacob Kendagor (59:36) and 1st lady Helah Kiprop 1:07:54.

South Downs Way 50M, 13th April - Using this race as part of her training build up to the Grand Union Canal Race, Lucy ran well to finish this challenging event in 11:44:44 (106th).

Brighton Marathon, 14th April

- Two Harriers did very well at Brighton. Jeremy broke the 3-hour barrier with 2:59:43 (64th) and Ryan ran 3:28:29 (649th) in a field of 9152 runners.

Bracknell Half, 28th April - Philomena finished 220th in 1:41:44.

Running in California Richard D The two weeks after Easter I was lucky enough, given the winter we have just had, to spend 10 days at my sister’s house in La Quinta, 20 miles SE of Palm Springs, and a final 2 days in Santa Monica, Los Angeles’ beachfront, where Route 66 ends at the famous pier.

Running in the unfamiliar heat, where the temperatures reached 35 – 37oC in the afternoon, meant that the only real option was early morning running. It was also a popular option given the many runners I saw out on the road!

As I had noticed on previous occasions about 70% of the runners in N. America seem to be women – men are a noticeable minority!

If you are ever in Santa Monica, beach running is particularly recommended. The beach is very wide – about 200m – and long – about 30 miles. Along much of its length is a twisting asphalt pathway for runners and cyclists called the Marvin Braude Bike Trail, which is marked every ¼ mile, making it excellent for fartlek or speed sessions whilst taking in beautiful views of the sea, beach and celebrity houses dotting the coastline (see photos below). I recommend it highly for anyone who is lucky enough to visit that part of the USA.

Richard – about to show the Californians how to run like a Compton Harrier

However far afield you travel, there’s no escaping from the Roadrunners!

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Handicap Race Sue April’s Handicap Race was held around the Relay Lap which, a few days before the race, had been in very good condition following a dry fortnight. Race day was a day of sunshine and heavy showers, so the off-road sections of the course were rather squidgy and slippery. We did our warm-up lap in nice spring evening sunshine but, no sooner had Jan set off the first runners, it began to rain. Using the Institute main gate as the start / finish area worked well, and Jan set off the 11 runners. Tapani, returning to the Club after recovering from injury over the winter, was uncertain of his fitness and speed, but put in a good performance to establish a handicap time for the next race. Gillian, also running her first Handicap Race for some months, showed no signs of tiredness after running the CDC as she was the fastest person on handicap and therefore took home the trophy. The next bunch of runners finished in rather close succession, but fortunately Tom was on hand to help Jan with recording names and times. Dick snatched second place just before the finish, while Mo held off Aaron and Jonathan to take third.

The evening’s fastest time was recorded by Martin. There will be no Handicap Race in May – the next one is scheduled for Thursday 13th June.

Finish Position 1 2 3 4 5 6 7 8 9 10 11

Position on handicap 1 2 3 4 5 6 7 8 9 10

Name

Start time

Tapani Gillian Dick Mo Aaron Jonathan Colin Mags Sue Martin Philomena

1:24 0:29 6:14 0:46 5:54 6:44 6:17 1:24 7:09 7:34 5:17

Finish time

Actual time

15:03 16:22 16:29 16:32 16:33 16:34 16:41 16:48 16:52 17:03 17:24

13:39 15:53 10:15 15:46 10:39 9:50 10:24 15:24 9:43 9:29 12:07

Handicap Beaten?

‘New’ Runner -0:38 -0:31 -0:28 -0:27 -0:26 -0:19 -0:12 -0:08 +0:03 +0:24

Handicap Championship: With one win and two runner-up scores, Dick is now leading the championship, with Aaron hot on his heels and Terry in third spot.

Pos.

1 2 3 4= 4= 6 7 8 9= 9= 11 12= 12= 14 15 16 17= 17= 17=

Name

Dick Aaron Terry Neil Philomena

Colin Lucy Richard Mo Mags Jonathan Gillian Ricky Sue Martin Pete O Pete H Piers Tapani

Race 1 12 4 6 8 9 7 10 3 1 1 2 1 5 1 1 -

Race 2 12 10 1 6 7 8 3 9 3 5 1 4 -

Race 3 10 6 9 12 8 5 3 2 7 4 -

Race 4 10 8 2 6 9 5 7 12 4 3 1

Race points Race Race 5 6 -

6

Race 7 -

Race 8 -

Race 9 -

Total of best 5 32 30 25 20 20 19 17 16 15 15 13 12 12 11 8 5 1 1 1

Website update… http://www.comptonharriers.org.uk Mo Links of interest this month: Following the successful outcome of this year’s Downland Challenge, we are now in a position to donate excess funds to charity. Further to suggestions from our Chairman, and subsequent discussions with our Race Director, and members of the committee, it was decided that we could afford to support both a local and an overseas charity. In keeping with the Kenyan theme (reference the message on this year’s Tech Shirts), we will be supporting the Kenyan Children Centres, a charity very close to Meena’s heart, details of which can be found at the following web site: http://www.kenyachildrencentres.com . The local charity we have decided to support is the Downland Volunteer Group Handybus Service, http://www.downlandvolgroup.org which provides transport not only for shopping trips and visits to the medical practice surgeries for local residents, but is also available for hire to serve the community.

This month’s article: Calculating your energy needs: Last month’s article dealt with nutritional needs before, during and after exercise so the next step is to ensure calorie intake is such that a stable body weight is maintained. To solve the energy equation, the number you see when you step on the scales needs to remain the same. So as long as your Calorie intake matches your Calorie output, your weight gain will be zero. In other words, by keeping the amount of energy consumed and the amount of energy expended equal, your weight will remain stable. Despite the various diets and advice available regarding weight loss, the simple fact is that if you want to lose weight, then you need to take in fewer calories than you expend, or increase the number you burn during your activities. Ideally, do both to benefit from the improvement in fitness!

Now for the mathematics!

By keeping your eye on portion sizes and taking note of nutritional information provided with most products, it isn’t too difficult to estimate how many calories are being consumed, but the ‘energy out’ side of the equation is not so easy to calculate. Total energy output is a product of three factors: 1. Resting metabolic rate (the energy needed to enable the body to function over a 24-hour period) 2. Energy for digestion and processing of food (the thermic effect of food).

3. Calories expended during your daily activities (both with and without your training shoes on).

This final factor is the one that has the greatest potential for change, accounting for between 15 to 30 per cent of your total energy output, which explains why exercise is such a crucial part of any successful, sustainable weight loss programme.

The following calculations will enable you to estimate your average total daily energy expenditure, encompassing all three of the factors mentioned above: 1. Find your weight in kilograms (1kg = 2.2lb).

2. Put your weight into one of the following formulae to get a resting metabolic rate (RMR): Women 18 to 30 years old: weight x 14.7. Answer + 496 = RMR 31 to 60 years old: weight x 8.7. Answer + 829 = RMR 61 to 90 years old: weight x 5.2. Answer + 950 = RMR Men 18 to 30 years old: weight x 15.3. Answer + 679 = RMR 31 to 60 years old: weight x 11.6. Answer + 879 = RMR 61 to 90 years old: weight x 7.5. Answer + 1050 = RMR 3. Take this figure and multiply it by the number below that most closely matches your typical daily activity level. (Excluding any sports & work-outs). o Sedentary (sit or stand most of the day): 1.4 7

o Moderately active (some walking each day and regular active leisure pursuits such as gardening, DIY): 1.7 o Very active (physically active each day through work or leisure): 2.0 4. Now estimate the number of calories you expend on all the workouts you typically do in a week, and divide the figure by 7 to get an average daily value. Use the figures in the exercise chart below to help you gauge your workout energy expenditure. Remember, the heavier you are, the more energy you burn during any activity.

TOTAL EXPENDITURE divided by 7 = ____________ 5. Add together the results from stages 3 and 4 and you have a reasonable estimate of how much energy you need per day to maintain your current body weight.

Now all you need to do is keep the balance right! *Calories burned in 30 minutes of activity Activity

Kcal*

Aerobics (low impact)

189

Cycling (recreational, 5mph)

120

Cycling (moderate, 10mph)

303

Cycling (vigorous, 15mph)

486

Gardening (digging)

252

Gardening (mowing)

216

Gardening (weeding)

144

Rock Climbing

300

Rowing (Depending on intensity)

300-380

Running (Depending on intensity)

300-380

Skipping

303

Step Aerobics (low impact)

225

Swimming

267

Toning Exercises

120

Walking (moderate)

144

Walking (vigorous)

195

Yoga

93

Next month: The pros and cons of sports nutrition products

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Forthcoming Events of Interest – see Website Events Calendar for full details and listing Sunday, May 5 Monday, May 6

Saturday, May 11 Sunday, May 12

Thursday, May 16 Sunday, May 19 Saturday, May 25 Sunday, May 26 Sunday, June 2 Saturday, June 8 Sunday, June 9

Sunday, June 16 Sunday, June 23 Sunday, June 30 Wed, July 3 Saturday, July 6 Sunday, July 7 Saturday, July 20

Sunday, July 21 Sunday, July 28 Wed, July 31 Saturday, Aug 24 Sunday, Aug 25 Sunday, Sept 8 Saturday, Sept 14 Sunday, Sept 15

Saturday, Oct 5 Sunday, Oct 6 Sunday, Oct 20

Frimley Park 10K Three Forts Marathon/Half Marathon Chalgrove Festival 10K Dorchester Charity 5k Fun Run Milton Keynes Marathon Reading Roadrunners Shinfield 10Km She Runs Windsor 10K Chieveley Chase 5.7 Mile MT Grant & Stone Marlow 5 Marlborough Downs Challenge 33-mile Town and Gown 10k Woodley 10K CHRC Annual Relay Hook 6 & 10 Mile Road Races Stoke Row 10km GUCR - 145 Miles Bayer Newbury 10K Ollie Johnson Memorial Kintbury 5 South Downs Marathon Chippenham Harriers 5 Mile Road Race & Family Fun Runs The Chiltern Chase 10km & 5km Wargrave Charity 10K Ridgeway Relay 1066 Relay - Hastings Toad Hall 10K The Hungerford Harey 8 Inkpen Gibbet Challenge 10k Watlington XC XK Summer Thames Ring 250 2013 Compton Canter: 9.3K Trail Race Didcot Five Tadley Runners Summer 10K Dorney Dash 10K Pewsey Great Bustard 5 Mile Weekly Free 5km Timed Park Runs Wycombe Half Marathon & 10k Down Tow Up Flow Half Marathon Thames 10K Ridgeway Challenge 85 Englefield Run 10K The Vale of Pewsey Half Marathon The 43rd Chiltern Marathon Pangbourne 10k Isle of Wight Fell Running Series 2013 Chippenham Half Marathon 2013 Isle of Wight Fell Running Series 2013 UWC Aldbourne 10k Road Race Bournemouth Marathon Festival Bournemouth Marathon Festival Abingdon Marathon Frieth Hilly 10k & 5k

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