4th November, 2009
Deadline tbc. Please send reports & other running news to After Adoption Hyde Park 10k – Sunday 15
email@example.com November 2009
HOW TO SUBSCRIBE Sunday 15 November 2009 sees After
To receive Shorts electronically simply send an email with Adoption launch its inaugural Hyde
the subject subscribe to: ShortsReaders@staffplan.eu Park 10k Run.
An email with the title unsubscribe to the same address, will Hyde Park is one of the largest green
remove your name from the distribution list. spaces in Central London and provides
a fantastic place to run in the heart of
NEW MEMBERS / RUNNERS ROTA the capital. It has also been selected as
Please note that a new system is now operating, to introduce one of the venues for London 2012,
new runners to our weekly club run. where thousands of spectators will witness the worlds elite
Each person on the rota will be emailed in advance of their athletes cross the finish line.
turn. For experienced and novice runners alike, After Adoption’s
4 Nov Andy Murray charity run gives you the opportunity to improve your fitness
11 Nov Martin Morley levels, beat your personal best, or just have a fun day out in
18 Nov Di Morgan London’s finest parkland with friends and family.
Start time: 10am
Entry fee: £20 (£23 on the day)
THIS WEEK'S EVENTS
Route markers, water stations, bag storage, medics and
Track Session Chip timing
Ladywell Track FREE After Adoption Finishers t-shirt and goody bag
7pm. Pay track fee £2.40 to office Fantastic age group prizes from Up & Running plus a
e-mail weekend for two in Iceland from Iceland2Go.com for the
firstname.lastname@example.org overall winner
for info Free prize draw for fundraisers! Chance to win a new pair of
Club Night running shoes and more. Minimum age: 15 years
To register or to find out more information about the After
Edward Alleyn Club,
Adoption Hyde Park 10K visit
Burbage Road. SE21.
www.afteradoption.org.uk/hydepark10k or call Sabina on
7pm for 7.15 start. 0161 830 2023. The closing date for online registration is
Showers, Bar. 30th October 2009.
No Session Food For Thought:
Pies Glorious Pies this Wednesday Zandra the Pie Lady will
Long Run? be at the Club this Wednesday evening cooking her
homemade pies for your supper. Zandra cooks all the pies in
her mobile kitchen van. All you need to do is order as you
INJURIES leave for your run and they will be ready on your return,
All the following have helped keep Dulwich Runners fit and choices available are chicken, beef, lamb ,mushroom or spicy
able in recent years. Anyone else you can recommend please lentil, all are accompanied with salad. All pies are priced at
advise Shorts. £5.00
Massage: Ola 020 8678 7205, 0750 655 4004) Hope you will all stay and enjoy a tasty pie.
Sports therapist: Trevor Simmons (Hayes, also based at C Jo Hewett
Palace) – (07762205445) Social Sec
Osteopath: Andy Harwich (Kings X) 02078333748 P.S .This year's Christmas Party will be held on Saturday
Chiropractors: JB Garrone (Lee) 02084630607 12th December, hope you will all be able to make it, tickets
Arek (Kingston) 02085496696 will be on sale mid November.
Physio: Paul at Back on Track (Catford) 02083141200
Recommended… ESPH on Lordship Lane 020 8693 2493, RUNNING THE LONDON MARATHON 2010? YOU
www.esph.co.uk 10% discount if you’re a Dulwich Runner. CAN BE PART OF A RADIO BROADCAST
MINCE PIE 10 Resonance FM wishes to transmit a broadcast of the London
HI ALL Marathon in 2010 and wonders if anyone from Dulwich
There are 10 places left on the coach for the mince pie race Runners would be interested in helping.
in Peacehaven on Sunday 6th December.
We will have lunch after in Brighton. If you want to come We seek one or two runners who would be willing to record
along please let me know asap. audio diaries between now and the race. We'll provide each
( see Seaford striders website for entry to race). with a very user-friendly mp3 recorder and liaise with them
cheers to make the process straightforward and enjoyable. People
Steve Wehrle who are not too self-conscious, are articulate and frank about
email@example.com their experiences. It won't be a chore. Age, gender, etc are
My initial idea is to run a weekly fifteen minute audio diary turning point near halfway at much slower than six-minute
show in which the runners and their relationship to the Club miles, before being blown back at close on sub-5.
is prominent, thereby attracting attention to you and the Clare Elms was with Rhona Loubser, who had beaten her in
charity or charities that the runners chose to support. We can the Kent cross-country this year and wary with a heavy cold
also do things like link to you from our website. that she wouldn't be at her best. However, she took well over
a minute off her rival on the return journey and chased Tony
You may not have heard of Resonance. It has been described Tuohy all the way as both finished in the top half dozen with
as "the best radio station in London" by The Guardian and strong runs. Clare's time puts her top of the UK W45
"the best radio station in the world" by NYC's The Village rankings this year, despite the appalling conditions. Tony was
Voice. It is licensed by Ofcom as a community radio station unlucky to go home empty handed despite being fourth
and we like to think of it as a local project, albeit with an overall and second vet.
international reputation. 4 Tony Tuohy 29:34 (1M45)
1W/6 Clare Elms 29:42 (1W45)
If you are interested in being part of this project contact Ros. 13 Steve Smythe 30:10 (1M50)
LEADERSHIP IN RUNNING FITNESS QUALIFICATION WIMBLEDON COMMON PARK RUN SATURDAY
31 OCTOBER (5K)
This is a new initiative from England athletics. It is for
people who would like to organise running sessions to multi- We did this park run, for the first time in several months.
ability groups, but who do not yet want to embark on coach Conditions were pretty good. The ground was soft but not
training. muddy, no wind and cool temperature. Andy managed to
Details can be found on the website: benefit and did his fastest time on this course, but my time
www.englandathletics.org was not spectacular!
The club will pay fees for members who take training Andy Murray 20.02
courses. Ros Tabor 22.33
Hia, GYRR EAST COAST 10K 25 OCT 2009
somewhat belatedly here's a brief snippet and a link so people PETER WARREN (SECOND CLAIM DULWICH)
can see that our 10k got some good local press coverage. REPORTS
Formerly known as the Great Yarmouth 10k which consisted
of two 5k laps of the prom and water gardens, it was altered
Dulwich Runners in the news!
to take in the market place, part of the town and docks (very
coastal). Last year it rained all the previous night and for the
A little while back now (apologies for my slowness in
entire race and the roads were flooded and blocked with
passing this info along!) the South London Guardian featured
traffic around the dock and town area due to the race, so this
a very nice article about Dulwich Runners' Charity 10k.
year the race was run in reverse (???). This year it was sunny
for the entire race, the only annoying problem was the wind
The piece featured some fab race photography from
which was in your face on the way out through the docks and
Stephanie Burchill and also highlighted the very good work
town and then appeared to have changed direction to be in
we've been doing by supporting local charity, Springboard.
your face again when you turned to run the 6k along the
Our overall winner Brian Wilder really captured the sports
seafront. If you read the comments on the Runners World
writers attention and they dubbed him 'super-fit Wilder' in
forum you will think that the race was poorly organised, apart
their headline - having heard that he had already run a half
from a problem on the prom near a café (people standing in
marathon (distance rather than race) the morning of our 10k
the way) and the distinct lack of a hot drinks at the start and
event. All that training seems to have paid off for him since
finish, I had nothing to complain about. The start was slow,
he achieved another sub 2.30 marathon time in yesterday's
my own fault for standing too far back and having to work
New York Marathon with 2.29.53. Hopefully the
my way through 150 or so slow runners/walkers for the first
publicity may bring us some new recruits too!
kilometre through the market place (with its smell of freshly
cooked chips and vinegar, apparently the best chips in
To read the full report please follow this link:
Norfolk) and out to the docks. The first 4k went well but as I
turned to head north along the seafront by the pleasure beach
my knee began to play up and I slowed for the next 2k finally
ty_10k/ managing to pick up again for the final 4k (just as well the
photographer at 7k was hidden and some of the "candid"
photos taken of most runners are destined for the cutting
room floor). Christine and I enjoyed the race (at least I think
Race Reports: she did).
DEAL 5, First Male Steven Robinson RAF SM 0:33'42
NOVEMBER 1 REPORT FROM SS First Female Julie Heath St Edmunds Pacers F40
Having been perfect running weather most of the week, Peter Warren City of Norwich M50 0:52'50
things turned nasty on the Sunday and many thought this was
the worst conditions they had ever run in. The first half was ps Hope to see some of you at the Brighton 10k, if not the
predominantly into the teeth of a gale-force wind with London Marathon 2010.
driving heavy rain showers blowing runners back. It was so
bad that a lead pack with close on 20 runners reached the
RAB MINI MOUNTAIN MARATHON - ROUND 1 should aim to improve on this performance this time. As well
EDALE, PEAK DISTRICT as achieving a high turnout from regular scorers, it would be
SUNDAY 1ST NOVEMBER good if both newcomers to the club, even if they have not
taken part in cross country to date, as well as regulars from
Having got a taste for fell/hill running over the last couple of the past, could take part to enable a strong overall club
years I decided to put my navigation skills to the test by presence. Cross country races provide excellent endurance
signing up for a mountain marathon, albeit a mini one - not races which will help in any longer road events over the
quite as hardcore as Claire in the OMM last week! The winter and next spring.
event, run by Dark & White, involved visiting as many
control points as possible in the 3 hours allotted and could be Denbies Vineyard is just off the A24 as you approach
attempted as a pair or solo. I teamed up with a friend from Dorking going south from Leatherhead (see attached details).
Leeds in the hope that his fell running experience and map Parking is at Friends Provident. Since traffic can be heavy on
skills would pay dividends. I decided this was a very good Saturday, please set off in good time. Please do not use the
decision when I woke up at 3am with the sound of wind and Denbies Vineyard car park which is for customers. The
rain lashing against my tent. The weather hadn't improved by course is 15 minutes walk from Dorking train station. You
daybreak so we were to forced eat breakfast in our tents, don are welcome to visit the vineyard but tasting is recommended
the waterproofs and head to the village hall. After a check of after rather than before.
our safety kit - windproof leg cover, hat, gloves, whistle,
compass - we ventured off into the mist and soon discovered We have not run on this course before but information from
that the gentle streams marked on the map had swelled into the organisers indicates that is an undulating course with no
raging torrents. Undeterred we battled our way up to the top steep hills but few flat sections. the men's course consists of
of the Kinder plateau collecting as many points as possible two 4.5k laps. Fell or trail shoes have been recommended but
along the way. The running conditions were tough. We had it should be suitable for spikes.
bogs, tussocks, rocks and streams to contend with. Not to
mention the endless wind and rain. We battled on regardless
and soon enough found our stride and started to pick up The women's race is taking place at the same venue starting
points. We were enjoying ourselves so much in fact that we at 12.00, so please arrive early to support them if you can.
lost track of time and left ourselves way too much to do in Likewise the women are encouraged to stay on afterwards
order to make it back in time. We ended up reaching the and provide support after a glass of wine of two, in addition
start/finish point 16 minutes over the allotted 3 hour limited to the usual cakes. Mike Mann
and we were docked a massive 60 points! This reduced our
score from a respectable mid table 155 to a fighting for SOUTH OF THAMES XC RACES
survival 95. Lesson learnt. If all else fails, you must make it The 2 South of Thames cross country races take place at
home on time. We will be back.. Sparrow's Den on 28 November (5 miles) and at Wimbledon
on 19 December (7.5 miles). Owing to the postal strike I am
Club Championship correction planning to submit entries for both at the same time, so could
Andy Murray: Apologies -there were a couple of problems in you please let me know no later than 18 November if you
compiling the M40 section's scores in the championship would like to be entered. Women should contact Di Morgan.
tables just issued. The corrected version is as follows: I am presuming that a number of those entered for the
(short 5k,2m,1m / med xc,7m,10k /long half mar, mar, 10m London Champs will want to take part, plus a few others.
+ no of events) total points Even if you have let me know already in person, it would be
helpful to have email confirmation. Please note that in order
1 Charles Lound (,50, - / 50,50, / 50,50, +8) 258 to run it is essential to be pre-entered. Mike Mann
2 Tony Tuohy (50,,50 / ,49,50 / - , - ,49 +7) 255
3 Duncan Hussey ( - ,48,49 / - ,47,48 / - , - ,48 +5) 245
4 Duncan Wilson ( - ,46,45 / - ,46,46 / 49, - , +6) 238 FIXTURE LIST 2009
5 Mike Fullilove (43, - , - / - ,45,44 / 47,48, +6) 233
6 Mark Foster (46, - ,47 / - ,44,45 / - , - ,45 +5) 232 Sun Nov 4-8 Algarve Challenge
Sat Nov 7 Priory Relays, Reigate
7 Joseph Brady (, - ,43 / - ,42,43 / - ,49,42 +6) 225 Looks like we could have some strong women’s teams?
I think Elms, Pickup, Lee, Gaillard De Laubenque, Thomas,
Colin Bailey-Wood (47,,48 / 49,48, / - , - , - +6) 198 Wood, Lee, Balme etc have been entered. We were third last
Tiarnan Ocleirigh (45, - , - / - ,43, - / 48,47, - +4) 187 year.
Sat Nov 14 British & Ireland Masters International XC,
Aeon Channer (41, - ,44 / - , - ,- / 46,46, - +4) 181 Birmingham. Surrey League Men & Women? Dorking &
Paul Keating (38, - , - / - ,41, - / 45, - ,41 +4) 169 MV (Epsom?)
Russell Daker (44, - , - / - , - , - / - , - ,47 +2) 93 Sun Nov 15 Brighton 10km
Paul Hodge (42, - ,46 / - , - , - / - , - , - +2) 90 Sat Nov 21 London XC Championships, Parliament Hill
Vets AC XC, Wimbledon
Mark Thomas (48, - , - / - , - , - / - , - , - +1) 49
Sun Nov 22 Beckenham Trail 10K Changed from its usual
Graham Stanton ( - , - , - / - , - ,- / -, - ,46 +1) 47 September date
Steve Williamson ( - , - , - / - , - ,- / 44, - , - +1) 45 http://www.beckenhamrunning.co.uk/wp-
Patrick Sugrue (40, - , - / - , - , - / - , - , - +1) 41 content/uploads/2009/10/TrailRun2009EntryForm.pdf.pdf
Sat Nov 28 South of Thames 5M XC West Wickham
Sat Dec 5 Dysart and Ellis Cups, Richmond Park, SLH Pirie
MEN'S SURREY LEAGUE XC, 14 NOVEMBER 10, Coulsdon 2pm
The next men's Surrey League takes place at Denbies Sun Dec 6 Mince Pie 10, Peacehaven – see below
Vineyard near Dorking on 14 November, starting at 3pm. We Sat Dec 12 Surrey League Striders/Dulwich Runners (Lloyd
had a reasonable start to the season in the first fixture and we
Pk).(also contains Surrey Lge 3&4) Women: Petersham, Ola Balme – Sports & Therapeutic Massage
Richmond Park Kent Masters XC Champs, Tonbridge Special Offer £5 off
Sat Dec 19 South of Thames 7.5XC, Wimbledon Common Do you suffer from a sporting injury, shoulder strain,
Jan 9 Kent XC Championships, Detling. What could you benefit from?
Surrey XC Championships, Lloyd Park Deep Tissue Massage
Jan 16/17 South of England Indoor Champs, Lee Valley Massage to alleviate muscle fatigue
Jan 30 South of England XC Champs, Parliament Hill
Feb 6 Surrey League W4/ Full-on Tri (Richmond Park?)
Massage to prevent injury
Women - Wimbledon Common
Feb 13 Kent League, Swanley Learning appropriate stretches and exercises
Feb 20 Surrey League Reserve date Maintaining your fitness and well-being
Feb 27 National XC Champs, Leeds Ola is an experienced Sports Massage Therapist and club
Mar 1-6 World Masters Indoors, Kamloops Canada runner.
March 14 South of England Masters Cross Country If you would like to know more, discuss a course of
Championships, Trent Park, Cockfosters treatment or make an appointment, please call 020 8678
March 27-28 British Masters Indoor, Lee Valley 7205, 0750 655 4004
Apr 25 London Marathon firstname.lastname@example.org
July 15-24 European Masters, Nyiregyhaza, Hungary
See page below for Up & Running ad. Ctrl + click
UPCOMING SUGGESTED TRAINING/RACING
on the banner and buttons at the bottom to follow
Tues Nov 3 Track Ladywell the links
Wed Nov 4 slow 75 mins
Thurs Nov 5 40 min out/back run (faster back!) or grass reps
Fri Nov 6 Rest or 30 mins easy
Sat Nov 7 Hills or fartlek or Priory Relays
Sun Nov 8 110 mins slow
Mon Nov 9 Rest or Gym/Swim/Bike
Tues Nov 10 Track Ladywell
Wed Nov 11 Brisk 60 mins
Thurs Nov 12 40 mins relaxed with strides or grass reps
Fri Nov 13 Rest or 30 mins easy
Sat Nov 14 Surrey league
Sun Nov 15 90 mins slow
Mon Nov 16 Rest or Gym/Swim/Bike
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