August 2010 by Swinton Running Club

Swinton Running Club V O L U M E

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THIS MONTH 

Race Reports

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Race Advice

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Race Results

Race Report

Chorley 4.4 Mail Trail Race, Wednesday 4th August

“I am going to join Swinton Running Club just to train and not to race- my racing days are over.” That is what I told my husband before my first training session with the club.

INSIDE THIS ISSUE: Chorley 4.4 Mile Race

Manchester 5K Sizzler

Great Warford 10M Race

Birchwood 10K Road Race

Busy Burning Calories

CLGP Series

Up and Coming Races

Committee Minutes

The 24 Hour Run Report

Caption Competition

Social News

Race Results

Contacts

After my third session Lauren approached me and asked if I would like to do the Chorley 4.4 Trail race. It was mentioned as an „enjoyable, undulating course‟. I did not know what a trail race was nor did I understand what the word „undulating‟ meant but I thought I would give it a go. On race day itself I set off with my supporters in tow (husband and daughter) up the M61 heading to Astley Hall when we ran into a couple of problems. First of all, the road leading to the venue was closed due to a police incident and there was a diversion and we didn‟t have a clue where we were going. Then when we were looking at the directions my husband realised I had printed off the directions for the race organiser‟s house and not for the actual race. I don‟t think the organiser would have been best pleased to come home and find me running laps in the garden- although it would have been easier!! By the time I arrived at Astley Hall my nerves had gotten the better of me and I was dreading the race, this got worse as I wasn‟t sure where the start line was and ended up following some people who were doing their warm up and not going to the start line. Eventually I made it to the start line where there was a great turn out of runners from Swinton and I started to feel a bit better. The gun went off and I got over excited as I raced up the first hill, spurred on by my supporters cheering me on I went a little faster and at the first mile marker Lauren was still in sight. I knew then I had set off far too fast and this was soon confirmed as we were running through the woods and I felt like I had lead weights for legs. Adam and Sarah quickly over took me and they began to fade into the distance.

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After the first lap I quickly learnt that trail running was mud, hills, narrow paths, hills, grass, oh yes and hills!!!! On the second lap I felt like I was running on empty. Becky came flying past and I thought if I could just keep her within sight then I will be ok. On the final mile I gritted my teeth and pushed on through the woods, up the final hill towards the finish line. As I approached the finish line I wasn‟t quite sure when the end was and carried on running through the funnel. It was only when Becky said „you can stop running now‟ that I did. Swinton did really well on the night with the men‟s team finishing 7 th and the ladies team finishing 5th. After the race I felt amazing, even more so when we got a group photograph and it made me feel part of the team.

Emma Full Results available here This race was the 7th race in the Central Lancs Grand Prix Series latest standings from the series can be found in the link below. Series to-date

REMEMBER THE NEXT RACE IN THE GRAND PRIX SERIES IS OUR VERY OW N SWINTON 10 MILE ROAD RACE 26TH SEPTEMBER 2010 MORE DETAIL S CAN BE FOUND HERE

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Race Series Report

Manchester 5K Sizzler, Sale, 12th August 4TH AND FINAL SALE 5K SIZZLER OF THE SERIES

And thus it came to pass that the 4th and final Sale 5k Sizzler came up on us on the evening of a biblically wet Manchester evening on the 12th August 2010 and the eager pilgrims from Swinton running club tired and footsore from long delays on the motorways thanks in great part to one white van driver who couldn't manage to stick to the road and of course the ever present plague of Frogs and rain of locust!. Arriving in force with support from Miss Wolfendale, Lauren and 27 year old Coniston 2009 winner Patrick Pickup we gathered for registration, casual in our innocence and unbeknown that to us the holy writ and commandments of Swinton Running clubs sale Mantra would soon be born. The thunder cracked and we heard the dulcet to tones of an Irishman armed with a megaphone and not afraid to use it!. "thou shalt keep to the left at all times as thou shall be overtaken, keep left and prepare to accept failure in the eyes of the Megaphone, stay left for thou shall be batten! You shall not pass the runner on the left but always to the right for keeping left if the way thou shall find peace unto megaphone Amen" rung out like an Imam calling the faithful to prayer followed swiftly by "thou shalt not take a medal unless thou hast completed all of the series, not one race nor two but four races shall earneth the medal, three is not enough, five is way off and six doesn't even count! In rote repeatedly we learned our commandments, some even acquiring a slightly suspect Irish twang in the process! In short we were READY! Time past and we took to the line for our race, one quick bang later we were off racing, first up a lap of the Wythenshawe running track, 400 metres and we‟re off into Wythenshawe park to scare the locals, first lap of the park took us up and into the greenery past the slides and footy fields while the runners spaced out, clearing the park too us onto Altringham road where we could freak out more local people from a very local town! Surprising to me the lads in the white van didn‟t shout the standard *you fat Ba**tard” comment but actually cheered us on, something of a surprise to me as I‟m used to the former not the latter from White Van Men! Into the park again and the race leaders effortlessly shot past on their return lap, as we casual runners hit our second, much of the same scenery past by on the 2 nd lap as you‟d except I‟d suppose only this time my surprise to moral support was diminished as the young lad supported us running past with the standard said “you fat Ba**tard” comment returning at least in my head my normal view of Wythenshawe. 2 nd lap done it was a quick downhill and a burst to the end, 200 metres cheered on by Lauren, Claire and Patrick. Congratulations to all the Swinton team who made PB‟s on the day for a 5k race that is at least to me a great little event. Next year the 4 race Medal will be mine!

Paul S Well done to Susan Bean

Race 1 Results Race 2 Results Race 3 Results Race 4 Results SWINTON

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Who was the first L60 runner in two of the series races.

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Race Report

The Great Warford 10 Mile Road Race, Sunday 15th August

As this was my first race as a member of a running club I was determined I didn‟t want to let the team down. I had already decided I was doing this one before I joined Swinton and soon roped in a few more mugs to join me, thanks Emma, Cara, Lauren and Steve. The days before the race were perfect running weather, cloudy and a bit of rain, of course the day of the run the clouds had disappeared and the sun was blazing. The nerves were there on the start line for the 3 newcomers as we stood amidst a sea of blue and yellow from the host teams runners but they were soon forgotten when we set off on a pretty steep downhill not realising we were to run back up it 3 times. The first lap was a 2 miler bringing us back up the hill and past the finish line and the spectators with Adam on hand to take photos as we ran past. The pub a bit past the finish had a sign outside offering a free pint to the winner, if that‟s not an incentive to pick up the pace then I don‟t know what is. The course then went out onto the country lanes with miles of hedgerows and lots of undulating road. By the time I passed the finish for the second time I was too hot and tempted to just pull over but as I said earlier, first race in club colours and no way was I letting the team down or myself. The course wasn‟t the most exciting scenery wise so I was thankful I‟d brought my iPod with lots of upbeat music. The final lap was a bit of a killer for me, too hot, no breeze and desperately in need of some fluids but the final hill soon came around and I was cheered in by the rest of the Swinton team who had finished before me. So well done to everyone who took part and thanks so much for the support before and after the run, it really helps us new runners. As this was my first 10 mile run I‟m counting it as a personal best and am determined to beat it on my next 10 miler.

Sharen Full results available here

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THE GREAT WARFORD 10 MIL E ROAD RACE

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Photographs - Adam

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Race Report’s

Birchwood 10K Road Race, Sunday 22nd August

Alpe d‟Huez, Mont Ventoux, Col du Tourmalet – mountain peaks that have struck fear into the hearts of generations of runners and cyclists alike. You can now add to this list Birchwood – or more specifically Les Ponts sur le M6 (the Bridges over the M6). But more of these peaks later. The Birchwood 10K has been organised by Spectrum Striders since 1984. Almost 750 runners entered the race this year, attracted by the wide tree-lined boulevards, flat course (but more of that later), efficient organisation (chip timings) and, most importantly, the fluffy luxury bath towel prize. 13 runners from Swinton gathered early on a Sunday morning in the salubrious surroundings of the Birchwood shopping centre car park well before start time, introduced by the mega phoned Master of Ceremonies as “glamorous Swinton” (I was queuing for the toilet at the time). Despite threatening clouds all around, the sun shone on Birchwood raising the race temperature to a humid 21 degrees. The race started well – a wide straight road made for an unhindered first 1K - and everyone seemed to set a quick early pace. The route follows mainly wide main roads (with traffic carefully managed) through an area of business parks hidden behind dense tree cover. The open roads meant there was little shade and the quick early pace began to take its toll on many of us. The first of the advertised two drink stations was a welcome site, though as it came early on in the race I paused only briefly, secure in the knowledge that a second station was only a few kilometres ahead. And, indeed it was – as I crossed the finish line there it was. Next time I‟ll read the course description more carefully. The marshals were, luckily, very supportive and encouraging. The route then crosses the M62 and M6 before circling back towards Birchwood, returning along smaller roads and sealed paths, finishing back at the Birchwood shopping centre. At the finish line awaiting all finishers was the ideal antidote to the warm and humid (and hilly?) conditions – a large, thick, fluffy bath towel in a choice of tasteful colours. The prize was well earned by all Swinton runners who ran well in sticky conditions. But particular mention should go to the (glamorous) ladies team who came a fantastic third out of 11 (and were rewarded, as were all ladies, with a bunch of flowers at the finish line – a very nice touch). There were also a number of personal bests amongst the Swinton performances, many shaving large chunks of time off previous marks. Well done to all. Interestingly, the Birchwood organisers, alongside the usual results service, provided results based on WAVA score. WAVA (World Association of Veteran Athletes) provides a way of grading performance based on gender and age (young males reading this should look away now). A score of 100% would give you a world record in your category. The Swinton results, ordered by WAVA scores, were:

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Race Report’s

Birchwood 10K Road Race, Sunday 22nd August Gun Pos

Category

WAVA %

Gun Time

Chip Pos

Chip Time

220

Lauren

Marsden

F35

68.56

00:45:17

221

00:45:02

457

Dawn

Green

F50

66.7

00:53:19

463

00:52:59

218

Andy

Land

M45

65.7

00:45:15

218

00:44:59

568

Paulette

Storey

F55

65.28

00:57:25

569

00:57:08

374

Sarah

Green

F45

64.79

00:50:31

382

00:50:14

519

Carol

Hart

F45

62.26

00:55:20

521

00:55:01

326

Emma

Murphy

61.59

00:49:15

329

00:48:59

354

Kate

Cammish

F35

61.25

00:50:02

358

00:49:46

380

Phil

Summers

M50

60.67

00:50:36

385

00:50:20

362

John

Pickup

M45

60.57

00:50:16

361

00:49:57

443 486

Steve Sharen

Hart Roberts

M50 F35

58.91 56.99

00:52:50 00:54:13

447 489

00:52:32 00:53:56

668

Andy

Fryer

42.06

01:03:50

674

01:03:30

Of course, we all know that it is those who cross the finish line first that get first choice of fluffy bath towel colour - the full race results can be found at http://www.spectrumstriders.org.uk/our-races/birchwood-10k/results/2010-10k. And so to those peaks. Post race analysis saw differences of opinion between the Swinton runners who took part. Many agreed with the organisers that the route was quick and flat. Others (and you know who you are) argued that the race provided ideal preparation for the Coniston 14. Analysis of the course afterwards showed a 16 metre elevation over the whole course with three motorway bridges providing inclines - I‟ll leave it to you to decide if you think the Birchwood 10K is about to join the Three Peaks race as one of Britain‟s toughest. Which is it, you decide !

Andy (Land)

(they are both the same, just the scale as changed)

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Racing Advice

Busy Burning Calories Every activity we do during the day burns up Calories, even watching TV and sleeping, so we thought it would be interesting to compare how many Calories we burn by running with other popular sports and common everyday tasks. We‟ve used an example of a 10 stone man for illustration purposes, but we‟ve also provided formulae so that you can make your own personal calculations if you wish. BUSY DOING NOTHING

Before we look at the Calories burned when we‟re active, it‟s worth considering the Calories burned when we‟re inactive! When we‟re resting and doing nothing, our body is still busy burning a minimal amount of Calories, just to keep our vital organs functioning – a bit like the „standby‟ button on the TV! Experts call this the Basal Metabolic Rate (BMR) and you can roughly estimate how many Calories you burn per minute through your BMR using the following formulae: Male BMR per minute = weight in pounds x 11 / 1440 Female BMR per minute = weight in pounds x 10 / 1440 So, for example, a 10 stone man (140 pounds), would burn around 0.97 Calories each minute of the day even without undertaking any activity- this equates to around 1,400 Calories per day. As our BMR is the absolute minimum Calorie burn needed to keep our body alive, we do burn slightly more by sleeping but the difference is very small so it‟s best not to count sleeping as an activity! Next we‟ll look at the discretionary elements of our daily Calorie burn. BUSY DOING SOMETHING

The amount of Calories we burn depends on the energy involved in the activity, which is usually affected by our body weight, as most activities involve moving our body! The heavier the body, the more energy used to move it and therefore the more Calories burned. The amount of Calories burned therefore differs depending on your weight. However, every activity also has a different energy cost per pound of weight. In 1993, the University of South Carolina published a paper called “Compendium of Physical Activities: classification of energy costs of human physical activities”, later updated in 2000. This published the results of research into the relative amounts of energy burned by different sports and other everyday activities. The paper used the concept of a Metabolic Equivalent (MET) to rate activities by reference to the Calories burned by sitting still, which was given a MET value of 1. So, for example, mowing the lawn with a conventional petrol lawnmower has a MET of 5.5, so burns around five and half times as many Calories as sitting doing nothing You can estimate the Calories burned from the MET of any activity using the following formula: Calories Burned per minute = weight in pounds / 132.3 x MET

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Racing Advice

Busy Burning Calories The following table shows some examples of common daily activities and their MET values. Activity

MET

Approx. Calories Burned Per Minute (10st Man)

Sitting / Watching TV

1.0

1.06

Deskwork, internet use

1.8

1.90

Washing Up

2.5

2.65

Vacuuming

3.5

3.70

Ironing

2.3

2.43

Mowing Lawn

5.5

5.82

Talking on the Phone

1.5

1.59

Driving a Car

2.0

2.12

Having a Shower

2.0

2.12

You can find out the MET values for many other activities in the Compendium of Physical Activities Tracking Guide. BUSY DOING EXERCISE

To burn off larger amounts of Calories you need to exercise and running is one of the best ways to burn Calories, as well as conditioning your body in other ways. The amount of Calories burned by running is mainly dependent on how far you run, it doesnâ&#x20AC;&#x;t matter how long you take, although if you slow down to a walk you will then burn less Calories, as you are no longer using energy to raise your body off the ground. Unlike running, the amount of Calories burned by cycling is dependent on speed as well as distance. This is because cycling is normally undertaken at much higher speeds where wind resistance also has an impact. For swimming, the amount of Calories burned is primarily driven by the intensity of the swimming strokes and how long you are swimming for. The following table shows some examples of common exercises and their MET values. Activity

MET

Approx. Calories Burned Per Minute (10st Man)

Running (9 mins per mile)

11.0

11.64

Cycling (12-14 mph)

8.0

8.47

10.0

10.58

3.3

3.49

Swimming (breaststroke) Walking (3 mph)

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Racing Advice

Busy Burning Calories SUMMARY

So, running is an excellent way to burn Calories and compares very well with other activities and sports. If you want to burn off some Calories and time is of the essence, there arenâ&#x20AC;&#x;t many better options than running! Activity

MET

Approx. Calories Burned Per Minute (10st Man)

BMR / Sleeping

0.9

0.97

Light activity (e.g. driving)

2.0

2.12

Walking (3 mph)

3.3

3.49

Cycling (12-14 mph)

8.0

8.47

Swimming (breaststroke)

10.0

10.58

Running (9 min/mile)

11.0

11.64

Adam

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Race Series Report

The Central Lancashire Grand Prix Series Race

Event

Date th

Distance

Lostock 6

28 February

6 Miles

St. Annes 10

21th March

10 Miles

Radcliffe 10k

18th April

10 Km

Haigh Hall 4

12 May

4 Miles

Smithills Serpent

30th May

5 Miles

Horwich 5

21th July

5 Miles

Chorley 4.4 Trail

4 August

Swinton 10

26th September 10 Miles

Gin Pit 5

10th October

Entry

Forum

4.4 Miles

5 Miles

USEFUL CLGP LINKS

Central Lancashire Grand Prix Web Site Swinton Running Club Forums UK Results ( on-line entries ) SportSoft ( on-line entries )

The next Grand Prix Race

1st Swinton 10 Mile Road Race Sunday 26th September 2010 9:30am If you can attend the Grand Prix Races please try and do so.

Please check the forums for more details

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Up and Coming Races Saturday 4th September Blackpool Illuminations 10K Road Race

Saturday 2nd October Salomon Rivington Half Marathon

Sunday 5th September City of Salford 10K Road Race

Sunday 3rd October Harewood 10 Mile Trail Race

Wednesday 8th September Graham Wright Cowm Reservoir Race

Sunday 10th October Gin Pit 5 Mile Trail Race - CLGP

Sunday 12th September Athlete Matters Worsley Woods Trail Race

Saturday 16th October Claire Ryder Memorial Watergrove Reservoir Race

Sunday 19th September Boggart Chase 10K

Sunday 17th October Sandbach 10K

Sunday 19th September Garstang Half Marathon

Sunday 24th October Run the Bypass

Thursday 23rd September Ron Hill‟s 72nd Birthday 5K Road Race

Saturday 30th October Standish Hall Trail Race

Sunday 26th September Swinton 10M Road Race

Sunday 31th October Accrington 10K Road Race

Fancy something a little bit different

Salomon Rivington Half Marathon Saturday 2nd October at 10:00am Already a large number of members have signed up for this super race Heaton Park - Park Run Every Saturday at 9am this 5km run is organised - free!!. All you have to do is let them know you're coming in advance. It has been suggested that it could become a Swinton regular event on the first Saturday of each month. Web page link Lucozade Sport have a van at the run every 4 to 5 weeks, giving away lots of freebies and advice.

Race Calendar Web Sites Look for all those local and not so local races on these web sites  Swinton RC Forum  Fetch  John Schofield  SoftSport SWINTON

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The wonderful Fetch does it all (running log, routes, race log, leagues, logs shoe miles, blogs, fetchmail & more!!) its a great place full of nice running types, a proper online community, its the place to see and be seen, AND its free!! King Fetch (Ian) is very good at responding to member requests about new site content and there are now a total of 13 Swinton Members using the site! Fetch (in my opinion Fetch has the Class!). Andrew

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Committee Meetings Regular meetings are now being held on the second Wednesday of every month at the club after pack runs. Notes from the July meeting below. The minutes for August will be approved at the September meeting and appear in the September newsletter. Remember any member may sit in the meeting.

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Social Events The 24 Hour Run - 18th to 19th July 'When it was suggested at the committee meeting that I should be the organiser of our recent 24 hr run, I was in shock. Yet I do recall years ago when we did them that they seemed to organise themselves. There was such enthusiasm, it was palpable. In recent years the 12 hour was a little different in that we ended up so short of runners that they not only doubled up but ran maybe 4 times or more. Friday June 18th arrived and as it was a weekday 6.00pm start there wasn't the fanfare start as the first two runners (Alan & Bill) set off. The weather was dry and warm with no threat of rain forecast. I had asked everyone to arrive at least 30 minutes before their due time in case earlier runners came back quicker than expected. We had no need for extra food as we'd done in the past, as few non- runners hung around late into the night. It looked like there may be a problem around 12 - 2.00 am and we were hastily re-arranging times with Ian, Janet, Shirley and myself then everything resolved itself and we were back to the smooth changeovers with no absentees. Ian Harvey and John Mellor had planned to run 3 marathons over the 24 hours but began to realise that drinking the odd pint or three in the club, between runs then running again and stopping off at the pub to see family and having another swift pint didn't add to their stamina. I think they settled for a lot less distance but had a ball trying! Saturday morning was warm and grew warmer as the day progressed. The Cricket Club had an event of their own organised and very generously shared their buffet with the runners. More of our club members came down in the afternoon supporting the runners, some of whom had run several times. Shirley, who had just finished her third run, gave her precious time to give leg massages to runners and then left to run a 5K in Heaton Park at 9.00am. So it went on with no hiccups to speak of. I'm sure everyone who took part thoroughly enjoyed themselves. Whilst the run really does organise itself I feel sure that, given the membership we have, that if we are to hold another 24 hr run there must be more runners taking part. Even running one or two miles takes the pressure off the fitter runners who selflessly volunteer to run three or four times. Events like these are an opportunity for old and new members to integrate. Getting to know one another as we used to and to build up life long friendships as a result. Well Done Everyone.' Mary 24HR RUN - THE FACTS AND FIGURES

The total mileage covered in the 24 hours was 151.87. I‟m afraid I got it wrong on the presentation night. We gave Martin Rutherford 1st with 150, Paul Rutherford 2nd with 154 and J Walters (Anne Harding) 3rd with 155.5. Unfortunately I‟d missed two on Mary‟s sheet which she‟d emailed to me who would have been 1st and 3rd equal. Both were from F Frost from the cricket with 152 and 154. We couldn‟t go back on the announcement at the social so had to give out another £60 for these two. The whole event went extremely smoothly with everybody turning up on time and neither Steve H or myself (the two overnight idiots) were doing too much snoring! I‟m still waiting for a donation of £150 from RBS but maybe they have to run it past the treasury first. Including this we will have raised £945 and I think we decided at the last meeting that we will hand £1,000 over to the Messenger‟s Christie Hospital fund. Ian SWINTON

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Social Events Caption Competition LAST MONTH’S CAPTION WINNER

" Sarah was determined to get the last cheese and onion pie from Pie night this time” So Paul earns himself of the Old World’s Finest.

THIS MONTHS CAPTION PHOTOGRAPH

We are now scanning the internet for the butt of next month‟s humour – if you are shy/averse to severe „Micky taking‟ let us know and we will make sure any photos of you are not used in future competitions. Conversely if you‟re game for a laugh and have a previously undisclosed embarrassing image to share – send it to us!

Entries via the forum or emails to Sarah or Steve. We will be judging and our sense of humour will have the final word SWINTON

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Social Events Pie Night - Last Wednesday of the Month Last Wednesday of every month.

Pie Night! Next one September 29th

Special Offer to Members Special Discount Rate for Swinton Running Club Members

The usual price per session is ÂŁ35, SRC members, on production of a current English Athletics card, will only pay ÂŁ25. This offer is available at both the Leigh Road and Prestwich clinics. Anyone who wants to access the service but does not yet have their card can contact Barbara who will contact the clinic on their behalf. Please check there website for more details

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Race Results Corner Full race results can now be found on both the Swinton Running Club Website and the forum If you have ran a race and cannot find the details on either site please let me know.

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Swinton Running club can provide you the opportunity to train and

Chairman

compete at whatever level you choose. We are affiliated with the North of England Athletic Association for Road, Fell and Cross Coun-

Secretary

try running. You can be part of a friendly informal running club with

Steve Doxey

members from local runners to fun runners - all enjoying taking part in

Treasurer Ian Thomas

a sport that provides the chance for everyone to find the event that

Social Secretary

suits them best. We regularly compete in local races at all age and

Jonathan Mellor

ability levels. Some of us just come down to the club to run and don't

Club Captain

want to enter races but like to train with like minded people and enjoy

Steve Doxey

the social side of being with a club (we do have a bar !!!).

Ladies Captain Barbara Bayliss

Important Membership Notice 2009/2010 registration fees have been paid to England Athletics. Any member who has not paid will be automatically removed from the database at the end of June, anybody who wants to continue as a member must pay their fee and I will ask EA to reinstate them. Cards will be sent out in the next few weeks, if you don't receive one and think you have paid then please let me know. If any new members need their registration number please email me - barbara.bayliss2@btinternet.com 2010/2011 fees will be payable in January 2011, instead of October 2010, to bring us in line with EA.

We have said it before and will say it again: We hope that you enjoy this occasional newsletter. If you are sick of it clogging up your in box, let me know and I will take you off the circulation list.

Steve

If you have any race reports, photos, announcements or any news that would be of interest to the others members please let just know.

Sarah Website Forums

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