Heraldmay15

THE HARRIERS HERALD No. 267, May 2015 Editor: Sue Francis

Contents, features, reports, results   

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Thursday night schedules for May and June Compton Relay – preliminary information Race results & reports: Brighton Marathon – Ryan enjoys 26 miles on the South Coast; London Marathon – Four Harriers clock great times in the Capital; Bledlow Ridge Off-Roader – Simon sings the praises of a tough 10K race Boundary Run & Walk – a record number of finishers, and two course records broken Handicap Race – George wins the trophy, as three PBs are set Webmaster’s article – Mo features: ‘Are you overeating?’ quiz; Why bacon makes you a better runner; and lists forthcoming races of interest Thanks to Simon, and Mo for this month’s contributions to articles and photos Copy date for next Harriers Herald – 31st May

Thursday night schedule for May Thurs Thurs Thurs Thurs

7th 14th 21st 28th

Pete O to lead Richard D to lead Aaron to lead Colin to lead

Thursday night schedule for June Thurs Thurs Thurs Thurs

4th 11th 18th 25th

Jonathan to lead Compton Annual Relay (to be confirmed) – see below for more details Handicap Race Susanne to lead

Correspondence received – none during April 2015

Compton Annual Relay Sue I am hoping to organise the annual Relay for the evening of Thursday 11th June (but date to be confirmed). For those who don’t know, the Relay is an event for people of all abilities, organised by me (with the help of other Harriers) and supported by the Institute’s Rec. Soc., who man the barbecue and the Pickled Pig bar. Teams of four run around a lap which includes both road and tracks (each stage 1.6 miles, or 2530 metres). This is the same route that we use for our summer Handicap Races, but starting and finishing in the cricket field. Ask me if you’d like a map and route description.

The Relay is open to employees of the Institute, and members of Compton Harriers, and I will also invite the other ‘external’ teams who competed in 2014. Teams may also include relatives, friends or other guests, should you be struggling to make up a foursome. The idea is just to encourage lots of people to take part, whatever their ability.

The start is handicapped so all teams should have a similar chance of winning, and there is a trophy for the winning team. Competition can be hot at the ‘sharp end’, but it’s also a fun social event and is accompanied by a barbecue and bar, open to competitors’ families too.

Please let me know if you’d like to form a team or would like more information; or if you don’t wish to run but would be prepared to help as a marshal.

I will send an e-mail to confirm the date when it is finalised.

HH May 2015

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Race Results and Reports Brighton Marathon, 12th April Ryan started the Brighton Marathon having accidentally pinned on Philomena’s race number instead of his own!

While Philomena was at home resting after her foot operation, Ryan crossed the line in her name to record 3:24:27 (609th).

London Marathon, 26th April Four Harriers completed the London Marathon, with good performances all round. Martin clocked 3:17:24, Lucy 3:52:30, with Emma and Terry finishing together in 4:53:00.

The Ridge Off Roader: Bledlow Ridge 10K, 26th April Simon This event goes from strength to strength. Whilst the first Ridge Off Roader was extremely well organised and last year’s was even better, they somehow managed to top that this year. The running numbers even had a tear-off bag-tag – something I have never seen before in 30-odd years of running.

I arrived at Bledlow Ridge at 8.40am, parked in the official car-park (a field next to The Boot public house) and strolled down to the start at Bledlow Primary School 750m away. It was overcast but calm, and the little rain we’d had the night before had softened the ground just a bit – a great improvement on last year’s mud-fest.

In addition to the 10K race, there is the option of a 6.5K event (entrants miss out the second of the three big hills on the 10K route), a 2K road-race for 9-14 year olds and a 1K children’s run for 4 to 8 year olds. This required timing of military precision, something which the organisers managed to great effect. The 1K started at 9.30, the 2K at 10.00 and the 6.5K and 10K runners were set off at 10.02.

I first described the route in HH243, so I won’t bore you by repeating myself. It is, without doubt, the most challenging 10K I have ever done. Perhaps the only niggle for me – and this is in no way the fault of the organisers – is that there are very few passing places in the first 4.5K. As a result, unless you give it some welly in the first kilometre, you are liable to get stuck behind runners who appear unable to walk with any speed up the first hill, just like I did: the female runner in front of me appeared to be on a ‘walk two paces, jog two paces slower than walking speed’ strategy on the first hill, oblivious to everyone queuing up behind her because she was plugged into an iPod. After I managed to pass her at 3K, I joined a long line of runners on a path a foot wide along the edge of a field, most of whom I then passed on the second hill at 4.5K. Consequently, for me, the first half of the run this year was slower than last year and, although the second half was faster, my time overall was a minute slower. I have to admit I was slightly disappointed with that though, as I had the Compton Boundary Walk to do four days later, I guess it was good that I didn’t overdo things.

First home was Alistair Palmer of Wargrave Runners in a time of 39:46, followed by Keith Miller in 40:11 and Rory Spicer in 40:38. First lady was Jenny Copnall-John in 46:38, followed by Sarah Paradine in 47:38 and Amy Cope-Balchin of Ealing Eagles RC in 48:17. I recorded my slowest-ever 10K time of 1:00:33, 138th out of 208 finishers, and the last runner in was timed at 1:25:53.

Once again there was a very nice hand-made pottery ‘medal’ for finishers, together with a packed goody-bag containing a drinks bottle, bottle of water, mini Mars bar, apple, small can of deodorant and some other stuff too.

Considering the cost of entry it is incredibly good value for money.

As I wrote last year, I really can’t recommend this event highly enough – it’s incredibly well organised and the route has some cracking hills in it. I know it’s a bit of a trek from Compton to Bledlow Ridge just for a 10K but it really is worth the trip. I’ll be going back again next year.

HH May 2015

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Boundary Run & Walk, Thursday 30th April Sue A record 54 people and 7 dogs completed the route by running, walking, or a bit of both. It was good to have participants from Compton Harriers, the two Institute sites, Didcot Runners, Team Kennet, Newbury Runners, Newbury AC, Headington Roadrunners, Tubney Midday Runners, and Thames Valley Police (aka ‘Pete O’s mates’). The underfoot conditions were far better than last year and two course records were broken.

Simon was the fastest walker for the sixth successive year, and knocked over 2.5 minutes off his own 2013 record.

The first lady walker (2nd overall) was Athena Markides.

In the Run, Peter Crisp led from start to finish, with what is probably the largest ever winning margin (8 minutes) – that’s more than 1 minute per mile faster than the rest of us! Peter’s time of 51:32 took 1 minute and 10 seconds off the previous record (which was set by Dick in 2003). Jonathan was 2nd overall, and the first veteran. He smashed his previous best to break the hour target. The 3rd man was Jon Tyler.

Last year’s winning lady has just had a baby, giving me the chance to win the ladies trophy and take 3rd place overall. Second lady was Eileen Naughton, while Hana Oliphant paced herself well to finish 3rd.

Many thanks to all those Harriers, family and friends who helped to make the evening a success. Uwe Anton for providing refreshments at the drinks station; Lisa for giving out bar tokens and refreshments at the finish; Jan and Tom for their time-keeping; Martin, Lucy, Susanne, Dick, Philomena and Mo for route-marking, signage, and marshalling; Dick for mowing the path through the copse; and Mo and for photos.

Full results can be found on Compton Harriers’ website, and all the photos can be viewed on Compton Harriers’ Facebook page (Facebook/ComptonHarriers ) under ‘Albums’.

Compton Harriers at the Boundary Run and Walk Record-breaking walker Simon receives his trophy from Chairman Martin; Pete H approaches the concrete road; Pete O racing Eileen from Didcot Runners; Dick at Warnham's Cottages with 1 mile to go HH May 2015

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Handicap Race Sue Nine runners contested the first off-road Handicap Race of 2015, around the ‘Relay Lap’. The course was in good nick, conditions were perfect for racing, and three runners set personal best times. Kevin and Lisa joined us for their first Harriers run, but Lisa unfortunately fell and twisted her ankle on the warm-up lap, so had to sit out the race.

Despite a 6 ½ minute spread of start times, everyone finished with 45 seconds. George caught Mo along Cheap Street to hit the front, and held on for victory smashing his PB. Just three seconds later, a fast-finishing Nitish was 2nd, to record the evening’s fastest time. Kevin took 3rd despite a minor detour, while Aaron knocked over 10 seconds off his PB even though he’d donated blood the day before. Mo mustered a final spurt to hang on to 5th spot ahead of Dick. Jonathan and Sue had a close race all the way, but Jonathan opened a gap and they finished 6 seconds apart, with Colin sandwiched in between. Jonathan’s dedicated training is really bearing fruit now, as he also smashed his PB. Well done George, and thanks to Jan and Tom for timing, Martin and Lucy for 'marshalling'. There is no Handicap Race scheduled for May. The next is scheduled for Thursday 18th June around the same route.

Finish Position 1 2 3 4 5 6 7 8 9

Position on handicap 1 2 New Runner 3 4 5 6 7 8

Name

Start time

George Nitish Kevin Aaron Mo Dick Jonathan Colin Sue

4:11 5:51 4:07 5:48 0:00 4:49 6:18 4:07 6:22

Finish time

Actual time

14:57 15:00 15:08 15:21 15:27 15:29 15:36 15:39 15:42

10:46 9:09 11:01 9:33 15:27 10:40 9:18 11:32 9:20

Handicap Beaten?

-1:03 -1:00 New Runner -0:39 -0:33 -0:3 -0:24 -0:21 -0:18

Handicap Championship 2015 With two wins and two runners-up spots to his name, Nitish has an enormous 17-point lead in the Championship.

Aaron, the 2014 Champion, has moved up to 2nd place, while Colin remains in 3rd.

Pos.

Name Race 1

1 2 3 4= 4= 4= 7 8 9 10 11 12 13

HH May 2015

Nitish Aaron Colin Jonathan George Sue Martin Lucy Dick Richard D Mo Pete O Kevin

10 6 9 8 12 7 5 -

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

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

Race 4 10 9 5 6 12 4 7 8 1

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Race points Race Race 5 6 -

-

Race 7

Race 8

Race 9

-

-

-

Total of best 5 44 27 24 22 22 22 21 17 17 12 12 6 1

Website update‌ http://www.comptonharriers.org.uk Mo Updated content over the past month includes the Downland Challenge results and photos, plus the Boundary run results with photos added to the Harriers Facebook albums page.

Links of interest this month Something a wee bit different this month ... a 'quiz' challenge to all Harriers! The link to follow is http://goo.gl/0lmnJP which will take you to a page on the 'Running Bug' website: 'Are you overeating?' Now the challenge is to take the quiz and then email me your score and I will publish a score table in next month's Herald!

For your information, I have taken the challenge and much to my surprise I have scored 13/20, but you'll have to take the challenge yourself to find out exactly what this means!

My article for this month: Why bacon makes you a better runner!

You may wonder what prompted me to write this article ... it just so happens that I start most days off with a bacon 'sarnie' for breakfast, so when I spotted this on 'The Running Bug' website, it did grab my attention.

Unfortunately, this article probably won't appeal if you happen to be a vegetarian, but maybe it will tempt you to break the 'habit' once in a while! There's nothing quite like a simple, tasty bacon 'sarnie' to start off the day, so it's a bonus if it turns out to be good for you as well.

Apparently, as long as you stick to reasonable amounts of bacon and don’t skip your vegetables for an entirely bacon diet, bacon can make you a better runner! The reasoning behind the 'bacon in cheek' claim is as follows: 1. Pork power: Protein is vital to maintaining our energy levels and repairing muscles and luckily for us bacon falls under the "high protein, low carb" category.

2. Good fat: Bacon has less total fat, less saturated fat, and less bad cholesterol than some cuts of beef or chicken. It also contains the same oleic acid (Omega-9)1 that is found in healthy olive oil.

Although approximately 40% of bacon is saturated fat and cholesterol, various scientific studies have shown that saturated fat is less harmful than previously thought and actually provides a number of body benefits including boosting your immune system and heart, helping cells maintain their structural integrity as well as keeping bones healthy by helping calcium absorb into the skeleton.

3. Protects your heart: Despite being told for years that bacon is bad for your heart, more recent studies have shown that bacon contains choline2 which helps to boost memory function and overall brain health as well as helping to reduce the risk of heart disease. Bacon is also packed with Omega33 fatty acids, like fatty fish, which helps prevent heart problems, lowers cholesterol, reduces inflammation, and improve circulation. All necessary for runners to stay at the top of their game.

4. Cancer prevention: High in conjugated linoleic acid (CLA) 4, a fat that protects the body's cells against developing cancer, and encourages the building of muscles rather than fat storage.

5. Makes you happy: Who doesn't love bacon? Unless you're a vegetarian of course...

6. Loads of vitamins: Packed with Vitamin D which helps your body absorb minerals, and reduces the risk of injury, inflammation and impaired muscle function, bacon is also high in Vitamins B1, B2, B3, B5, B6, and B12, as well as iron, magnesium, zinc and potassium.

1 2 3 4

Oleic acid reduces blood pressure, helps to burn fat, prevents ulcerative colitis, alleviates type 2 diabetes and protects cell membranes from free radicals.

Choline is a water-soluble essential nutrient that is usually grouped within the B-complex vitamins.

Omega-3 fatty acids are important for normal metabolism An essential omega-6 fatty acid, linoleic acid is required by the human body in small amounts.

HH May 2015

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Events of Interest – see Website Training & Events Calendar for more details Mon, May 4: Wed, May 6: Sat, May 9: Sun, May 10:

Sun, May 17: Sun, May 24:

Sat, June 6 Sun, June 7 Sun, June 14: Sat, June 20 Sun, June 21: Sun, June 28: Sun, July 5: Sun, July 12: Sun, July 19: Sun, July 26: Sun, Aug 9: Sat, Aug 29: Mon, Aug 31: Sun, Sept 6: Sat, Sept 12: Sun, Sept 13: Sat, Sept 19: Sun, Sep 20 Sat, Sept 26: Sun, Sept 27: Sun, Oct 4: Sun, Oct 18: Sat, Oct 24: Sat, Nov 7: Sun, Dec 6:

HH May 2015

Chalgrove Festival 10K Silverstone Grand Prix 10K Chieveley Chase ~ 5.7mile MT Deddington Four Farms Challenge 5k & 10k Marlborough Downs Challenge 2015 Blenheim 7K Ramsbury Circuit 5 Mile Run Berks AA T & F Champs Bayer 10K Run The Rock 5k & 10k MT Chiltern Chase 2015 - 10/15km & 5km MT Wargrave Charity 10K Ridgeway Revenge ½ Mthn & 10K Cheltenham Challenge (MT) The Gibbet Challenge 10K Ridgeway Relay Grant & Stone Wycombe ½ Mthn & 10K; North Downs Way Marathon "Down Tow Up Flow" ½ Mthn Bearbrook 10K Road Race Thames Meander ½ & Full Mthn Harwell ½ Marathon Maidenhead Half Marathon Mountain Bike Ridgeway Challenge 45th Chiltern Marathon Hereford Festival of Sport Hereford Festival of Sport IOW Fell Race Series 2015 IOW Fell Race Series 2015 Reading O2O 10K Fairoaks 5mile & 10mile Beachy Head Marathon & 10k Thames Meander Half & Full Marathon Tadley Runners Xmas XC 5.2

Shinfield 10K & Junior Races

MK Mthn & ½ Mthn

Bracknell Half Marathon

Grant & Stone Marlow 5

Oxford Town and Gown 10K

Hairy Legs 12K

Royal Berkshire 10K & 3K Welford & Wickham 10K Wallingford Thames Run 10k & 5k

Tewkesbury Half Marathon Royal Windsor ½ Mthn,10K & 6K Trail Runs

Ollie Johnson Kintbury 5 st

1 Downlands Dash 10k & 4k MT

Hungerford Harey 8 Tadley Runners Summer 10K New Forest 10

Fort William Marathon Salisbury 5-4-3-2-1 Trail Mthn

Rutherford Appleton 10k & 5k

Pangbourne 10K

Frieth Hilly 10K

Tadley Runners 10 Mile

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