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HH May 2014 1
THE HARRIERS HERALD No. 255, May 2014
Editor: Sue Francis
Contents, features, reports, results
• Thursday night schedules for May and June
• Race results: Brighton Marathon – Ryan and Philomena happy with fine performances; White Horse Half –
Pre-Marathon training run for three members; London Marathon – Three Harriers post excellent
performances; Rotterdam Marathon – Mags smashes her PB; Compton 20 & 40 – Seven Harriers do very
well in another successful staging of our own Club’s event; Chieveley Chase – Sue wins some local chutneys;
Bledlow Ridge Off-roader 10K – Simon earns a decent goody-bag in tough conditions
• Handicap Race – New member Mark sets the standard, as Mo and Richard tie in sprint finish
• Webmaster’s article – Mo features CDC 2014 photos; ‘Runners’ Medical Resource’ website; and lists
forthcoming races of interest
• Thanks to Mags, Simon, Mo, Philomena and Tom for this month’s contributions to articles and photos
• Copy date for next Harriers Herald – 30th May
Thursday night schedule for May Thurs 1
st Susanne to lead
Thurs 8th Jonathan to lead
Thurs 15th Compton Relay, 5:30 pm, Cricket Field
Thurs 22nd
Colin to lead joint run with Team Kennet
Thurs 29th Gillian to lead
Thursday night schedule for June Thurs 5
th Mo to lead
Thurs 12th Lucy to lead
Thurs 19th Handicap Race
Thurs 26th Compton Boundary Run? Provisional date
Correspondence received – none during April.
Race results
Brighton Marathon, 6th
April Ryan and Philomena made the trip to Brighton for the second successive year. Ryan was very happy to finish
238th in 3:11:31 – his 2
nd fastest marathon time. He describes the race as a “great marathon, well organised with
awesome crowds and a fab finish”. Philomena also had an excellent run, finishing in 3:34:18, which placed her
3rd
in the FV55 category, and 1092nd
overall. The race winners were also Kenyans: William Chebor in 2:09:25,
and Alice Milgo in 2:35:33.
White Horse Half, 6th
April Three Harriers did the White Horse Half as a training run in preparation for forthcoming longer races. Martin
(1:34:28,115th) and Lucy (1:50:11, 286
th) were tapering for the London Marathon; while Colin (1:52:53, 313
th)
was getting some miles in before the Compton 40. The race was won by David Bruce (Highgate Harriers) in
1:10:57, while first lady was Shona Crombie-Hicks (Bourton RR) in 1:24:51.
HH May 2014 2
London Marathon, 13th
April Three Club members ran very well in London and all were very pleased with their performances and enjoyed the
day. Susanne was the first Harrier home with a time of 3:09:50 (2277th overall, and 17
th in her category). Next
came Martin, ever consistent around the 3:15 mark, with 3:16:46 this time (3114th). Lucy completed the team
with a solid 3:38:36 (6525th, and 46
th in her category).
Terry had the 2014 London Marathon Club Entry but, since an ongoing injury affected his winter training he
decided to carry over the entry to 2015.
Rotterdam Marathon, 13th
April Mags
Rotterdam probably isn’t your first choice for a city to visit, being rather industrial, but they do a very good fast
marathon! It got me beating my previous PB by 11 minutes. There were 35,000 runners registered in total for the
two races, the 10k and the marathon. Of 13,500 registered entrants, about 11,000 started the marathon.
This was a nice number as it didn’t feel so crowded and finding things was much easier than at the large big city
marathons, so I was much calmer before the start. My only gripe is my usual one (it’s an old lady thing!)…toilets!
There was one per starting pen, which was woefully inadequate and, after a 20 minute wait, I had to abandon all
hope and get ready to start. With hindsight, I should have just gone back to my hotel room, but never mind! I
then managed 5k before I saw a portaloo and decided it was no good, the lack of bushes at the start meant I had to
queue (for over 5 mins.) to go. I now know that at about 5-6 miles you come to green areas so, just hang on until
the park! The locals all seemed pretty relaxed about lots of people running into bushes.
The whole route is closed to traffic for the race, and there is a 5.5 hour limit because of this. They don’t stop you
but you do run at your own risk after this time. The start is right in the centre, so the main train station and main
city centre hotels are all very near. The route takes you in loops so you often see the faster/slower runners on the
other side of the road which, depending which side you’re on, can cheer or depress you! Being Holland it is very
flat, the only slight incline is when you go over the big bridge.
The Dutch people are lovely, they like to come out and cheer you on. I don’t speak Dutch but I got the general
impression they don’t want you to walk! Twice I decided I wanted a walk and twice I got people shouting my
name and then cheering when I started running again! They look after you, there are plenty of water stations
which also have power drinks and some have fruit too. I even got one of the first aid people, who were riding
through on a motorbike, come and ask me if I was ok as I was looking pale….when I replied in English their
response? “Ah you’re English that’s why you’re pale!”
In summary, while it isn’t the prettiest marathon to do, it’s pleasant, flat and fast with a lovely atmosphere. I
would be happy to do it again.
Compton Downland Challenge 20 & 40, 21st April
Sue
The 18
th Compton Downland Challenge was a huge success and received excellent feedback from many
competitors. With dry, sunny, mild weather, conditions were pretty good for the 326 competitors who gathered at
the start in the Downs School playing field. Among the competitors were seven Harriers, while a further 13
Harriers were involved as marshals, time-keepers and results-compilers. All, whether competing or helping, did
our little Club proud.
Aaron and Colin had, several months previously, been encouraged by other Harriers to take on the ‘40’. To their
credit they rose to the challenge, neither having previously run further than marathon distance. They ran together
all the way, pacing themselves sensibly, making the most of the feed-stations, and making sure they smiled for the
camera every time they encountered Tom! They finished together, in 100th position, in a great time of 8:38:52.
The winner of the ‘40’ was Simon Sikora (Marlow Striders, 5:03:37), while first lady was Natasha Farid-Doyle
(6:45:39).
HH May 2014 3
Ryan had a brilliant run in the ‘20’. Always amongst the leading group, he finished 2nd
in an excellent 2:22:47.
Rich and Jonathan ran together for the first ten miles, before Rich pushed ahead. They finished 38th (2:54:19), and
73rd
(3:14:22) respectively. Simon covered the route at a fast walk (4:17:58, 177th) and finished just ahead of
Terry and Emma (4:18:05, 178th); this was the longest distance that Emma had ever run. The race was won by
Steve Paterson (2:18:31), with first lady Rachel Masser (Woodstock Harriers, 2:31:32).
Simon says: “I had a great time on the 20 - the going was ideal, the route was exceptionally well marked and the
marshals and CP crews were as friendly as ever. I was just a tiny bit disappointed that I didn't finish in 4 hours,
but I probably set myself an impossible target time to begin with, so my 4:17:58 wasn't too bad considering I
walked probably 18 miles of it. And I'm pleased that I chose to do it as my 200th
event too - if there are any (other)
statisticians in the Harriers they might like to know that since I started keeping a record of my races I have now
run or walked 3587.3 miles in 619 hours 06 minutes and 39 seconds (that's an average distance per event of
17.9365 miles and an average of 10 minutes 21.30 seconds per mile). Then again, maybe it's just me who's
interested...”
HH May 2014 4
Chieveley Chase 5.7M MT, 26th
April Sue
Having enjoyed this race in 2013, along with four other Harriers,
I returned this year as the sole representative of the Club in a
field of 133 runners. After a night of downpours, it was good
that the rain held off for the race, but the multi-terrain course
was very wet and muddy underfoot in places. I was very glad I
wore my studded Inov8 trail shoes, which gave me the
confidence to tackle the worst mud at a reasonable pace, leaving
behind the three men I had been running with for the previous 2
miles. Despite the mud, I was 29 seconds faster than last year
(41:48), but only because I didn’t need two toilet stops this time!
Unfortunately my ‘antics’ last year seem to have given me a
reputation as, just before the start, a male runner who I don’t
know said: “Ah, it’s you who does the toilets stops isn’t it?!”
All finishers received a goody-bag containing a medal and
‘Quaker Oats’ products. Tea & cakes, or bacon butties were on
sale, and the presentation took place promptly. The race was
won for the third successive year by Gareth Watkins (Hillingdon
AC) in 31:55 –.two minutes clear of the runner up. First lady
was Laura Woodley (unattached) in 37:56, again a clear winner
over Jess Franklin of Newbury. I was 4th lady (23
rd overall) for which I won some mini jars of locally-made jams
and chutneys.
I’d highly recommend this race as a well-organised and friendly local event over a scenic course.
The Ridge Off Roader: Bledlow Ridge 10K, 27th
April Simon
The first Ridge Off Roader last year was an absolute cracker and it went straight into my ‘do-it-again’ list of
events. I entered this year’s run at the end of January and persuaded my friend Matt from Quainton to do it too.
Unfortunately, perhaps, the weather this year was less than ideal as a couple of days’ rain beforehand turned parts
of the course into mud-slides - last year was cold and crisp and the going was firm underfoot – and the turnout
was about 20% lower, but the organisation was still spot on. In addition to the 10K route and the 1K children’s
run (for 4 to 8 year olds) the organisers added a 2K run around the school grounds (for 9 to 14 year olds) and a
6.5K run which covered two-thirds of the 10K route and missed out the second of the three serious hills tackled on
the full distance.
The route, described in last year’s report (HH 243), is challenging to say the least. The organisers managed to
remove some of the kissing gates on the route which caused some hold-ups last year but (obviously) couldn’t do
anything about the single-file paths through the woods or along the field edges, so at times I was reduced to what I
regard as a bit of a slow walk uphill behind people who were (or thought they were…) running. The best bits,
though, were the steep downhill sections on rather muddy, slippery paths; great fun, even though at one point I
had to create my own emergency stop-lane through the bushes on one side of the path to save myself going base-
over-apex.
Matt and I ran the first 4.5K together, at which point he pulled away and I let him go. I thought I might catch him
on the last hill but he was running with all the confidence of an over-enthusiastic puppy, and finished 121st in
57:06. Despite the rather sticky conditions I finished 134th out of 201 in 59:32 – a full 14 seconds quicker than last
year – and, apart from trying to work out how I can out-run Matt on training runs but not at races, I was satisfied
with that.
HH May 2014 5
In addition to a very nice hand-made pottery ‘medal’, finishers received a goody-bag consisting of a gym-bag for
muddy shoes, a large and rather unusual drinks bottle, a couple of snap-on reflective bands, a banana, a satsuma, a
mini Mars bar and a small can of deodorant. You’d be hard-pushed to get a better goody-bag anywhere, let alone
for the £11 entry fee that Bledlow charges.
The overall winner this year was Eddie O’Gorman with a time of 38:57 – nearly a minute and a half down on his
winning time last year, but probably because of the conditions – with Graham Smith second in 39:41 and Simon
Sikora third in 40:12. First lady home was Grace Birch in 46:26, followed by Mizumi Inagaki in 47:47 and Lisa
Newman in 50:30, whilst the last runner home clocked 1:29:45.
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 just for a 10K but it really
is worth the trip. I’ll be going back again next year.
Build-up to start of the Compton Challenge
HH May 2014 6
Handicap Race
Sue
The weather was perfect for the first of our daylight off-road Handicap Races – a mild, dry, sunny and wind-free
evening. The 2.5K Relay Lap route was mostly good underfoot, apart from a short section churned up by horses’
hooves. Nine regular Harriers were joined by new member, Mark, who had already cycled from work at Harwell
campus to Compton, and would later have to cycle home to Reading. We reasoned Mark was pretty fit, with age
on his side, so I wasn’t too generous on his start time, setting him off just ahead of Martin. Nevertheless, Mark
had a storming run gradually working his way through the group to catch his final victim (Mo) with 100m to go,
and secure victory. Mo was determined to hold off a fast-finishing Richard D, and the international adjudicator
(Jan) deemed them inseparable at the finish, though Mo claims his belly crossed the line first. So Richard and Mo
share top points for being fastest on handicap.
Philomena, Aaron and Colin all set off within 2 seconds, and raced well all the way to all finish within 10 seconds.
Philomena was first of the three, but all credit to Aaron and Colin for posting good times just 5 days after
completing the Compton 40. Sue, Lucy, Dick and Martin followed in close succession. With expert
handicapping, and expert time-keeping, all runners finished within a span of 40 seconds.
Well done Mark, Mo and Richard, and thanks to Jan for timing. The next race is scheduled for Thursday 19th June,
and will be around the same route.
Finish
Position
Position on
handicap Name Start time Finish time Actual time
Handicap
Beaten?
1 New Runner Mark 7:14 16:11 8:57 New Runner
2= 1= Mo 0:49 16:16 15:27 -0:44
2= 1= Richard D 6:03 16:16 10:13 -0:44
4 3 Philomena 5:34 16:23 10:49 -0:37
5 4 Aaron 5:32 16:28 10:56 -0:32
6 5 Colin 5:33 16:33 11:00 -0:27
7 6 Sue 7:05 16:34 9:29 -0:26
8 7 Lucy 6:13 16:36 10:23 -0:24
9 8 Dick 6:06 16:41 10:35 -0:19
10 9 Martin 7:17 16:51 9:34 -0:09
Handicap Championship: After three races, Martin retains his lead at the top of the points table, with Lucy, Mo and Sue in joint second.
Race points Pos. Name
Race 1 Race 2 Race 3 Race 4 Race 5 Race 6 Race 7 Race 8 Total of
best 5
1 Martin 9 12 3 - - - - - 24
2= Lucy 8 7 5 - - - - - 20
2= Sue 5 9 6 - - - - - 20
2= Mo 2 6 12 - - - - - 20
5 Colin 4 8 7 - - - - - 19
6 Jonathan 7 10 - - - - - - 17
7 Richard D 4 - 12 - - - - - 16
8 Aaron 6 - 8 - - - - - 14
9 Dave 12 - - - - - - - 12
10 Mags 10 - - - - - - - 10
11= Philomena - - 9 - - - - - 9
11= Dick - 5 4 - - - - - 9
13= Jacqueline 1 - - - - - - - 1
13= George - 1 - - - - - - 1
13= Mark - - 1 - - - - - 1
HH May 2014 7
Website update… http://www.comptonharriers.org.uk Mo
Links of interest this month
The prize list and links to all results and photos for the 18th
CDC2014 are now all online; the quick link
is http://www.comptonharriers.co.uk/CDC2014Results.htm . Well done to all involved … feedback from
runners has once again confirmed another successful outcome.
http://www.iaaf.org/statistics//records will take you to a wealth of athletic statistics, records and profiles
of the athletes concerned.
Another new website that is well worth a visit is http://www.runnersmedicalresource.com . The site is
advertised as a ‘One-stop resource for runners’ and covers advice on a range of topics such as fitness to
compete, training, drinking, eating and injuries. Having read the ‘fitness to compete’ section, I think it is
well worth a mention in any pre-race information.
Finch Coasters (Pete H’s other club) emailed us with information about their forthcoming Woodland 5
Race Series. The races are "5 and a bit" miles along trails and paths in Crowthorne Woods and take
place at 7:30 pm on the Wednesday evenings of May 21st, June 25
th and July 30
th with awards for the
individual winners as well as overall series prizes. Entry is only £7.50 per event or £19.00 if you enter
all 3.
Entry forms can be downloaded from Finch Coasters website at:
http://finchcoasters.org.uk/media/woodland5/2014/w5_entryform_2014.doc
Webmaster’s article this month: The benefits of varying your Training Modes (Part 3)
This is the final part in my series of 3 articles to explain and outline the benefits of various common
modes of training, namely Speed/Interval, Tempo/Threshold and Long Runs. Having already covered
the long run and speed training, this month’s article will cover Tempo/Threshold training.
Tempo or threshold run training is ideal for 5K or 10K race training and consists of fast, continuous runs
lasting for between 20 to 40 minutes carried out during a regular mid to long distance training run,.
This type of training prepares your body for running at a faster pace for longer and also boosts your
lactate threshold which is the point at which your legs can turn to jelly as lactic acid kicks into your
system. (i.e. the point before you go into anaerobic exercise as your blood oxygen levels deplete and you
find it hard to keep going). According to the experts, Tempo/Threshold training will trigger adaptations
in the blood, increase metabolic enzyme activity and improve muscle fibre mass. It uses carbohydrate
for energy, and burns more calories than steady running.
Typical training exercises are:
o Warm up for 10 minutes.
o Run at tempo pace for 15 to 20 minutes.
o Cool down for 10 minutes.
The pace should be between your 10k and half marathon pace, at approximately 85% of maximum heart
rate. As a further guide on pace, you should just about be able to talk for a few words whilst putting in a
'comfortably hard' effort.
Other tempo workouts to try are:
o Warm up for 15 minutes, followed by 10 minutes at half marathon pace, then 5 minutes jog, and
finally10 minutes at 10k pace.
o Or do three reps of 10 minutes at 10k pace with five minutes jogging between the reps.
A longer interval session involving continuous 800s will also improve lactate tolerance:
o Run 800m in the same mins/seconds ratio as your hrs/mins ratio for your marathon goal.
In other words, if your goal is to run a 3:30 marathon, run your 800s in 3 mins and 30 seconds.
o Start with six and aim to build up to 10, with recovery time the same as the time run at speed.
(i.e. 3min:30sec in the example above).
HH May 2014 8
A few forthcoming Events of Interest – see Website Events Calendar for more details:
Sun, May 4 Three Forts Challenge (Mthn & ½Mthn) Mon, May 5 Chalgrove Festival 10K Wed, May 7 Silverstone Grand Prix 10K Sat, May 10 Marlborough Downs Challenge Sun, May 11 Grant & Stone Marlow 5 Highclere 10k Woodley 10K Sun, May 18 Royal Berkshire 10K Barton Stacey Fun Run 10K & 5K Welford & Wickham 10k Wed, May 21 Woodland 5 - Race 1 (Crowthorne) Sun, May 25 Bayer Newbury 10k Wallingford 10K Thames Run Wed, May 28 Back in a Flash 5K Race 1 Sun, Jun 1 Kintbury 5 Sun, Jun 8 Chiltern Chase - 5K Wargrave Charity 10K Sun, Jun 15 Ridgeway Relay Sun, Jun 22 Hungerford Harey 8 Whitchurch 10k & 5k Wed, Jun 25 Back in a Flash 5K Race 2 Woodland 5 - Race 2 (Crowthorne) Sun, Jun 29 Airbase Race - 10K
Inkpen Gibbet Challenge 10k Thame 10K Sun, Jul 6 Didcot 5
Tadley 10k Sun, Jul 13 New Forest 10 mile Sun, Jul 20 Abingdon (Summer) 10K Grant & Stone Wycombe 10K & ½ Mthn The Great Bustard 5 Mile Sun, Jul 27 Down Tow Up Flow ½ Mthn Wed, Jul 30 Woodland 5 - Race 3 (Crowthorne) Back in a Flash 5K Race 3 Sun, Aug 24 Severn Bridge Half Marathon Pewsey Vale ½ Mthn Sun, Sep 21 Farnham Pilgrim Mthn + ½ Mthn Sun, Sep 14 Pangbourne 10k Multi-terrain Sun, Sept28 The Barnstaple Mthn & ½ Mthn Sun, Oct 5 Basingstoke Half Marathon Sun, Oct 19 Frieth Hilly 5k and 10k Tadley 10 Mile Sat, Oct 25 Beachy Head Marathon & 10k Sun, Oct 26 Fairoaks Five & Ten (Miles) Sun, Dec 7 Tadley Xmas X-C 5.2 Mile