"SHORTS - This is the weekly newsletter of Dulwich Runners AC - DOC"
SHORTS 16th SEPTEMBER, 2009 CURRYS, CAKES, CYCLING, CROSS-COUNTRY, CLARE-WIN Deadline Tues 10pm. FROM JO & TRISH Please send reports & other running news to Curry Night, last call...... firstname.lastname@example.org The Surma Curry House has been booked for our Curry Night, most of you have confirmed you are coming but if anyone has yet to decide could you please let either Trish or HOW TO SUBSCRIBE myself know by Monday 21st at the latest so we can confirm To receive Shorts electronically simply send an email with final numbers. The lovely guys at Surma are going to be the subject subscribe to: ShortsReaders@staffplan.eu lying on a buffet style menu for us at around £15.00 per head. An email with the title unsubscribe to the same address, will and as on previous occasions drinks are extra. remove your name from the distribution list. Thanks looking forward to seeing you all there NEW MEMBERS / RUNNERS ROTA (on Lordship Lane on Wednesday 23rd September) Please note that a new system is now operating, to introduce Jo and Trish new runners to our weekly club run. email@example.com Each person on the rota will be emailed in advance of their turn. 16 Sept Martin Morley Cake Appeal for this year's 10K 23 Sept Mike Mann For the third year running we are hoping to have a cake stall 30 Sept Tom Marshall at this year's 10k. In order to make this year's stall as 7 Oct Mick Mead successful as previous years we need you all to don your 14 Oct Rebecca McGuire aprons and get baking! Last year runners, supporters and random Dulwich park Users alike couldn't get enough of your THIS WEEK'S EVENTS home bake treats, even the dreadful rain didn't put them off! If you would be willing to help we would be very grateful. So if you bake a mean fruit loaf, flap jack, chocolate TUESDAY muffin, scone, ginger cake or if you have any specialities all Track Session of you own please let us know. All of the money raised from Dulwich Track (hills) cake sales go towards this year chosen Charity,last year we 7pm. £1 raised just under £300.00 it would be wonderful if we could equal or even better that this year. WEDNESDAY Feel free to email us at our Social Sec address with your Club Night ideas or if you need any inspiration, baking tips, recipes and Edward Alleyn Club, tins are at the ready!Thanks Burbage Road. SE21. Jo and Trish 7pm for 7.15 start. Social Secs Showers, Bar. Positions Vacant, Social Secretary/ies Despite having had a complete blast over the last two years SAT Mob Match 11am Trish and I have decided it is time to close our Social Diaries and hand them over to new hands. As some of you may know Trish's son Chuka has been nominated as the next MP for Streatham, and as a result Trish SUN Long run ??? will be busy over the next few months gearing up for next year's General Election and is very much a part of Chuka's INJURIES campaign team so feels she wouldn't be able to devote All the following have helped keep Dulwich Runners fit and enough time to the Social Secretary role. In light of this I able in recent years. Anyone else you can recommend please have also decided that I would like to stand down as I feel the advise Shorts. role needs more than one person to ensure the social side of Massage: Ola 020 8678 7205, 0750 655 4004) the Club continues to grow. Sports therapist: Trevor Simmons (Hayes, also based at C Due to recent growth in Club member numbers we have Palace) – (07762205445) suggested that the Club would benefit from a Social Osteopath: Andy Harwich (Kings X) 02078333748 Committee rather than the Social Secretary being a solo Chiropractors: JB Garrone (Lee) 02084630607 entity. So if you fancy giving the role a go please don't be shy Arek (Kingston) 02085496696 and let us know who you are. Skills required are being Physio: Paul at Back on Track (Catford) 02083141200 organised, having the odd inspired idea and a natural ability to be fairly bossy! Oh and to enjoy testing out the odd Recommended… Here’s another name for the list of potential venue! Nominees need to let us know before the potential physios for injured runners. Club’s AGM in October so we can put your names forward. I’ve been using ESPH on Lordship Lane for a few months Please contact us at our usual address now. 020 8693 2493, www.esph.co.uk firstname.lastname@example.org You get a 10% discount if you’re a Dulwich Runner. Trish Umunna and Jo Hewett Social Secretaries Regards P.S We would just like to say thanks to everyone who has Justin S supported us over the past two years and that we are really pleased you have all enjoyed the ride! We certainly have! Cycling at Herne Hill Stadium Breast Cancer Marathon Workshop Jo Hewitt reports With regard to the proposed session at Mike Dodds writes I have been written to in the following Herne Hill Velodrome I would like to propose the following: terms by someone from Breast Cancer. Maybe you could put Firstly a Saturday morning session on either of the following it in the next few issues? Many of us will be in Cologne that dates Saturday 26th September or 3rd October [ as far as I weekend but there may be some around who fancy helping can see there are no races on either of these days]. We are them. I also need to put a formal notice in 'Shorts' soon about limited to dates as the Velodrome closes down for the Winter the forthcoming Club AGM. It won't be this week's but I will mid October, although the official closing date is 31st this is supply shortly. dependant on the weather, as I understand it when we have 3 continuous damp days the track becomes dangerous to ride Jenny Seymour writes I am contacting you on behalf of on and has to be closed. For the first session everyone who Breast Cancer Care as we are hosting a marathon training hasn't ridden on the track before will need to take part in the workshop on Saturday 3rd October and we are trying to 9am Induction Session which will cost £4.00 each and will be recruit some lead runners as we will be taking our attendees with who ever else has turned up to take the session as it is an on a short training run after the main bulk of the day. open session. For those of you who have ridden before let me I noticed on the Runner’s World website that one of your know if you want to ride in the next session which is for runners acts as a pacer for the London Marathon and as such intermediates and those who have completed the induction. I wondered if you might have any like minded club members who would enjoy taking out a small group of runners on a As a second option Steve [ Cook] has suggested we book a short run? The run would take place around Southwark. Our Saturday afternoon session meaning we get the track all to offices are not far from London Bridge and we would be ourselves, Steve has kindly offered to act as coach and to looking to take people around the Embankment area so they waiver his fee. I will have to double check what the cost will get to see some of the London marathon course. be, but divided between us all should still work out to be a reasonable price per head, £60.00 per hour has been If you think you may be able to be of assistance I would very mentioned in Short's but again I will double check and much appreciate if you could get in touch. confirm. The one draw back of the afternoon session is that we wouldn't be able to do this until the Velodrome opens in Jenny Seymour April next year, perhaps we go for the Saturday after the London Marathon then anyone training for Paris, London or Sporting Events Officer Brighton will be done and dusted and falling off a fixed wheel bike with no brakes wouldn't rule anyone out of their Jenny.Seymour@breastcancercare.org.uk race! Not that I'm temping fate of course! Please email me your preferred option and I'll see what I can Breast Cancer Care get sorted. Thanks Ed adds as the south of England Relays will see 20 or so 5 – 13 Great Suffolk Street, London, SE1 0NS club members participate including quite a few members who expressed an interest and that’s on Sept 26/27 (and a lot of Direct line: 020 7960 3489 Switchboard: 0845 092 0800 others who couldn’t do relays said they were away or racing that weekend elsewhere, I am proposing that if we want to go there more as a club group that we go on October 3 and then COMMITTEE MEMBERS NEEDED we organise a special group with Steve coaching next Ros Tabor writes Dulwich Runners' committee members April/May I’m sure you can come along on October 3 even if are elected annually each October. All positions are up for you haven’t expressed an interest thus far and it really is election, and this year we shall definitely need new members, suitable for all levels. as some people are not standing for re-election. The post See you (weather dependant) 9am October 3 Herne Hill? which will be vacant are: Treasurer Contact email@example.com or shorts Women's Road Captain firstname.lastname@example.org Social Secretary (and social committee members) One Year Undergraduate Placement Di Morgan, who is Women's Cross Country Captain is going As some of you know, I am a second year student at to stand down after another year and would like someone to Loughborough University studying Accountancy. As part of act as her apprentice/shadow this year. my degree next year, I have to do a one year placement in Please can you all consider volunteering for one of these industry. The placement does not have to be finance related. posts. It would be great to have some new people involved. Clearly in the credit crunch any jobs are difficult to find and I The jobs are not too hard and help to make the club run am struggling to find such a placement. I just wondered smoothly. If you want more information, talk to a committee whether any of you had any contacts or know of any potential member on a Wednesday night or send an e-mail. companies that would consider such a placement. There are two obvious financial advantages to a temporary Dulwich 10K Sunday 11th October :Marshals employment. Firstly the placement is only for one year and As you’ll remember from the 5K we ask you not to run but to secondly undergraduates are despite their ability, enthusiasm, help in this, our charity event. However, we don’t want to potential and talent generally cheaper to employ than upset anybody so if you intend to run would you kindly permanent or more experienced staff. provide a friend to help out on the course in your place. If any of you have any ideas or contacts for such a placement Please note that our first Surrey League races take place on please let me know. the day before and we’d love you to represent your club at Ian Frith email@example.com these. Everybody who helps will get a free drink at the bar on a Wednesday and names of volunteers will be entered in a draw for a running shop voucher. Thank you to the members who have volunteered to help won 5-year age group awards, Ros was in fact first woman without prompting. over 50. Andy Murray Please help your club to make this our best 10K run. Contact 157 8m55 Andy Murray 1:32:27 Di to volunteer- 07809 111011 firstname.lastname@example.org 23w 1w60 Ros Tabor 1:36:05 Race Reports Eridge 10 Trail Run Sun September 13 HSBC Triathlon September 13 Peter Jackson reports There was a new course for this Emma Ibell reports Just thought I’d let you know that event this year which Tunbridge Wells Harriers advised had a having lost my running “mojo” I wanted to try something few more interesting features and they would be surprised if else. Having never done a Tri before I completed my first one anyone got under an hour. In the event the winners time was on Sunday over the Olympic distance. 1-02-11 (but second was only just under 68 mins) 1500m swim, 40km bike and then a 10k run. How hard can The course was very rutted and the ground hard, due to the that be? lack of recent rain , with the only forefoot cushioning The swim was initially terrifying – I was held afloat by my provided by liberal scattering of sheep droppings. I'm wetsuit but panicked when I first started swimming and surprised Nike haven't tried this yet. Its a very picturesque switched to breast stroke! I cursed my complete lack of open race when you can risk looking up and it is extremely well water swim practice but realised that a mile of breast stroke organised with 4 drinks stations and a jelly babies station on was going to take ages. Calmed myself down and got into a the course and a free event T shirt plus orange, water, cakes, rhythm of front crawl. I managed to drag myself out of the chocolate and fruit all free at the end plus a free pint of real lake and wobbled my way over to my bike. More cursing – ale this time provided by the Larkin Brewery how do you get wetsuits off quickly??? Slapped the helmet, Steve and I set off steadily near the back of the field at 10 socks and bike shoes on and flew out of transition. minute mile pace, but on the long narrow uphill track 8 laps of Dorney lakes – dull with a very strong cross wind. between mile 2 & 3 I managed to get past more people -one Took a gel and lots of liquid and enjoyed the ride, waving of these being Jo. For the rest of the race I stayed within a like a lunatic at my hubby and kids after every lap. minute of 10 min pace at every marker so was rather Second transition (a lot quicker than the first), rack the bike, disappointed to miss breaking 1-40 until Steve said his remove helmet and chuck on the trusty old trainers (with Garmin showed 10.4 miles and others had a similar distance. toggles to save time). My legs were like lead, it felt like my All the DR's finished in a 15 min slot and the common knees kept knocking into each other. Just kept telling myself consensus was "my god that was hard" but we all seemed to to take it easy and get into a rhythm. I was surprised how enjoy it. If you like a tough challenge rather than a fast time good I felt. My feet didn’t hurt and I was passing people this is worth considering but it can be a lot wetter and (some who had whizzed past me on their bikes). Then I muddier than this year! found I was enjoying myself – that hasn’t happened for a Steve Wehrle adds I love this race! It’s a tough 10 mile off while with my running. It felt great to finish in one piece. road event with plenty of hills, up and down, in beautiful I had no idea of my time and found out later I had won my surroundings. This year nowhere near as boggy as previously age category (there were only 4 ladies in my group 35-39) due to the recent fine weather. but I was 7th lady out of 47 overall and the winner was a GB I was down 14 minutes on 3 years ago but still much enjoyed Triathlete who did 2.24. I really enjoyed the experience: it it and the free pint of beer at the end. was something completely different and I think I may have Winner WILL LEVITT 62:11 found my “mojo” again! First lady Hayley Higham (was Yelling) 70:56 Emma Ibell 2.42.53 1st F35-39 Chris Reed 1:35:40 Swim 33:15, Bike 1:22 Run 43:59 Peter Jackson 1:40:36 Alison Taylor 1:44:35 Lake Vyrnwy Half Marathon, September 13 Steve Wehrle 1:46:05 Andy Murray reports Ros's brother suggested a trip to mid Sue Rowlands 1:47:22 Wales for a scenic half-marathon and this won out over the Jo Shelton 1:49:42 BMAF 10,000m races on the same day, after a bad experience with results and lap counting there last year. The Bromley Park Run, September 12 journey up was through bright sunshine with some mist The park runs, all free Saturday morning events continue to patches, reversing the last eleven stages of the welsh castles grow. Once registered you can turn up whenever you want. relay and arriving at Llanfair Caerenion before heading on to While Bushy Park now attracts around 600, this one at some higher back roads to reach the start/finish village below Bromley has only been going for a few weeks and the field the lake. The race was very popular with midland and welsh is around 40 strong. club runners. Unfortunately many slower runners chose not It’s a pleasant two and a bit lap course around the grass of to move to the correct start position for their pace, making Norman Park, not flat but no really testing hills. the first mile very congested. This was the main uphill Clare Elms deciding that a full Saturday hill session may be stretch, up to the stone-built dam at the end of Lake Vyrnwy, too much for her delicate gradually recovering Achilles a reservoir formed by flooding a valley. From then on the decided to do this an early morning training run. After letting runners followed a shady road to the far end of the lake and the leader build up an early lead, she closed in the final mile back on the other side. The first half had some small and not only gained another women’s victory but also beat all undulations. Ros and Andy took the initial hill and following the men and set a women’s course record by around two couple of miles steadily, then Andy pushed ahead, doing the minutes without barely breaking sweat. Initially someway rest below 7 minute miling, Ros stayed steady and both back after sore legs from the previous Friday night overtook many slowing runners all the way to the finish. The footballers sprint session, Steve Smythe move up to second shade provided cool conditions ideal for even-paced running, (and first man) in the last 100 metres before then rushing off although it restricted the view of the lake. The downhill last to the hill session in Beckenham, 2miles away which was mile and good crowd support at the finish left everyone supposed to start less than 10 minutes after he finished. smiling at the end and 1242 finished. Ros and her brother While these events are probably great for easing back after injury, and occasional training sessions, they shouldn’t be Sun Oct 11 British Masters 10M Champs, Portland, Dorset used as replacements for proper racing Sat Oct 17 Surrey Vets XC Champs, Richmond Park 1 Clare Elms 18:32 Sun Oct 18 Cabbage Patch 10 (inc Club Champs) 2 (1M) Steve Smythe 18:36 http://www.sportsystems.net/CP10/Scripts/default.asp Sat Oct 24 Kent League, Tonbridge 10KM et 20KM Le Touquet , France, August 22 Sun Nov 1 British Masters Half Marathon Championships, Duncan Hussey reports After a seemingly acrimonious Stevenage change in race management, these races were as popular as Sun Nov 4-8 Algarve Challenge ever with more than 1,000 runners taking part. Plenty of Sat Nov 14 British & Ireland Masters International XC, British runners were there with healthy showings from Birmingham. Surrey League Men & Women? Dorking & Canterbury , Folkestone and even South Derbyshire . MV (Epsom?) Conditions were hot and sunny and with the route following Sun Nov 15 Brighton 10km the beach front for the first 5km, there was little shade in Sat Nov 21 London XC Championships, Parliament Hill which to shelter from. Ed bravely undertook the 20km and Sat Nov 28 South of Thames 5M XC West Wickham did well, running with his dad for the most part. Whilst I Sat Dec 5 Dysart and Ellis Cups, Richmond Park tried to keep the first half of the 10km steady, the hot sun put Sat Dec 12 Surrey League Striders/Dulwich Runners (Lloyd paid to any prospect of a better second half. Pk).(also contains Surrey Lge 3&4) Women: Petersham, 20KM: 19th Ed Smyth 1:20:54 Richmond Park Kent Masters XC Champs, ? 10KM: 43rd Duncan Hussey 38:43 (13th M40) Sat Dec 19 South of Thames 7.5XC, Wimbledon Common 2010 SHORTS REPORTS Jan 9 Kent XC Championships, Detling Nb for shorts reports to save time and so we have consistency Jan 16/17 South of England Indoor Champs, Lee Valley Can you give race title and date as in examples above, put Jan 30 South of England XC Champs, Parliament Hill your name on top of report and ideally list times at end and in Feb 6 Surrey League W4/ Full-on Tri (Richmond Park?) format of 65:44, not 1 hr 5 m 44 or 65.44 thanks. Women - Wimbledon Common Feb 13 Kent League, Swanley SOUTH OF ENGLAND RELAYS: Sep 26/27 Update Feb 20 Surrey League Reserve date Graham Laylee writes: Barring last minute injuries we Feb 27 National XC Champs, Leeds should field teams in the Senior Men, M40, M50, SW and Mar 1-6 World Masters Indoors, Kamloops Canada VW40 categories although due to absences some will have to March 14 South of England Masters Cross Country run in a lower age group. Those confirmed to date are as Championships, Trent Park, Cockfosters follows: Running order should be given next week. March 27-28 British Masters Indoor, Lee Valley Senior Men Sunday Apr 25 London Marathon Shepherd, Frith, Barretta, Watts , Loach (tbc), +1/2 vets July 15-24 European Masters, Nyiregyhaza, Hungary M40 and M50 (4 stage) Sunday 12.30 Lound, Tuohy, Bailey-Wood, Smythe, Godkin, S Williams, UPCOMING SUGGESTED TRAINING/RACING Mann, Murray, Loizou, Brown, Wilson, Daker? Wed Sep 16 Steady 65 mins SW and VW40(4 stage) Sat 3.55 Thurs Sep 17 45 mins fartlek Lee, Wood, Balme, Elms, Tabor, Dawson , Norris, Steward, Fri Sep 18 Easy 30 mins or rest Thomas confirm your availability on Sat Sep 19 Mob Match Cross-Country Reigate email@example.com or at the Club most Sun Sep 20 slow 110 mins Wednesdays. Mon Sep 21 Rest or Gym/Swim/Bike Runners who were entered but not available: Tues Sep 22 Hills: Sydenham Hill (meet track 7pm) Bayliss, Daniels, M Williams, Smyth, Lashley, Siderfin, Wed Sep 23 Steady 70 mins Marshall, Phillip, Pollock, O’Cleirigh, Fullilove, Hussey Thurs Sep 24 30 mins steady with 6 x 200m bursts Greer, Morley, Balfour, Webb, Ibell, Gaillard de Laubenque, Fri Sep 25 Easy 30 mins or rest Richmond, Pickup, Gelder, Cooper, Wyngard, Burchill, Sat Sep 26 South of England Relays or 5M easy or rest Pritchard Sun Sep 27 South of England Relays or Brisk 80 mins Mon Sep 28 Rest or Gym/Swim/Bike FIXTURE LIST 2009 Tues Sep 29 Return to Ladywell track Sun Sep 13 British Masters 10,000m Championships, Oxford Wed Sep 30 Steady 75 mins Eridge Park 10M Thurs Oct 1 Brisk 30 mins Sat Sep 19 Mob XC Match, Reigate, 11am, Will Bolton Fri Oct 2 30 mins easy or rest Relays, Sparrows Den, 2pm Sat Oct 3 Hills/Fartlek or rest if racing Self Transcendence 10K, Battersea, 8am (DISTANCE & Sun Oct 4 Steady 2 hours (or 10K Crystal Palace) TIME WRONG IN PREVIOUS WEEKs!) Mon Oct 5 Rest or Gym/Swim/Bike) Sat Sep 26 South of England Relays Senior Women Tues Oct 6 Track Ladywell Sun Sep 27 South of England Relays Senior Men and Wed Oct 7 Steady 60 mins Veterans, Folkestone Half Marathon (inc Kent Thurs Oct 8 30 mins easy with strides Championships) Fri Oct 9 Rest or 30 mins easy Sat Oct 3 Self Transcendence 5M, Battersea, 8am Sat Oct10 Surrey League British Masters XC Relays, Mansfield, Kent XC League Sun Oct 11 slow 90 mins (Dulwich 10K) Capstone Park Sun Oct 4 Cologne Half marathon DULWICH TRACK SEAA 10K championships, Crystal Palace Sept 22 will see the final Dulwich-based session for 2009 and Sat Oct 10 Surrey League Men Walton (Esher) Women will be a mixture of grass and Sydenham Hill but meet at the (Reigate Priory Park) usual track place. The move to Ladywell should be on Sept Sun Oct 11 Dulwich Charity 10K 29. The sessions at Ladywell should be suitable for all abilities Ladywell is only a few miles from Dulwich but season. It is suitable for runners of all abilities and the way in traffic can be slow and much the best way is to travel by bike which the scoring system works means that it is to our or by train (Ladywell and Catford and Catford Bridge and advantage to field as many runners as possible. So for those Hither Green are all within a mile of the track). who have never taken part in cross country before this is an excellent introduction. Algarve Challenge: November 4-8 Dear Mike Over recent years, quite a few Dulwich Runners have I write to confirm details of the mob match between Dorking enjoyed taking part in this challenging event, and last year & Mole Valley AC, Dulwich Runners AC and Reigate Priory even more Dulwich Runners participated in the 10 mile race AC, on Saturday, 19th September at 11am. I’d be grateful if on the Sunday, which you can come over especially for. you could communicate these details to your club members Uniquely it runs between Spain and Portugal and alternating as you see appropriate. direction every year. Date: Saturday, 19th September 2009 The facilities for running there are exceptionally good. It was Venue: Priory Park, Reigate used as the holding camp for Britain’s athletes for their recent Start: 11am (seniors mixed race, all runners successful performances at the World Athletics must be 17 years of age or older) Championships and will also be used as a training camp for Distance: ~ 5 miles next year’s European Championship at Barcelona and Parking possibly even the 2012 Olympics in London! The Bell Street car park (pay and display) is the closest to the The track and indoor facilities are excellent but there is also a start area. Bancroft Road multi-story car park (pay and great long beach there, some great running and walking display) is also within a 5 minute walk to the park. Parking country through the Algarve National Forest and a purpose is also available at Morrison’s Supermarket although there built cross-country course. are now strict time restrictions in place. Additionally, food and drink are cheap and plentiful, the weather is usually good – not too hot but sunny and around Course 65-70 degrees – certainly warmer than back in London and The course will be the usual two lap undulating route (each almost certainly drier too and the hotel used has great sea lap ~ 2.5 miles) and is comprised of mixed terrain of short views and quality food. grass and park trails. The route will be marked with There are 4 races to do – a cross-country race over 8K, a one flags/signs/tape and there will be marshals at key junctions. I mile track race, a 6.5k beach race and then the big one – the have attached a course map with this email. Recommended 10 mile race – this year from Portugal to Spain across the footwear will be fell shoes/spikes (or shoes with very good Guardiana Bridge and river that separates the countries. This off-road grip). There is a long and steep descent towards the race attracts around 500 runners. The other 3 races will end of each lap that requires particular care. If there are probably have less than 50 but are friendly and low key. continually dry conditions in the weeks leading up to the Details on event it may be possible to run the course in road shoes. http://www.trackandfield.co.uk/DOCS/2009%20ARC%20Fi As with earlier years, we will be sharing the park and runners nal%20Programme%20%20Brochure.pdf are requested to respect fellow users and take care as appropriate. CABBAGE PATCH 10 – Dulwich entries as at 15.9 Runners are advised to note there are no changing facilities Over 60 club members entered and more are supposed to be within the park. There are toilets at the far end of the finally getting round to it! Looks like the Senior women and Morrison’s supermarket car park (at the Bell Street junction) men and the M40, M50 and Vet women categories will be and within the store itself. There are also toilets within the well contested. park café. http://www.sportsystems.net/CP10/Scripts/default.asp SW (12): Baker, Cadbury, Cooper, Gaillard de Laubenque, M Numbers Gibbons, Gillane, Ibell, Osborne, Richmond, Shelton, Race numbers will be provided along with a declaration Simmons, M Vernon sheet. I would be grateful if you could complete prior to the VW (8): Annable, Balme, Elms, Hewett, Morgan, Rowlands, race and return to one of the start/finish marshals who will Sidhwa, Wyngard act as time keepers and scribes. W50 (2): Steward, Tabor SM (14): Barnes, Barretta, Bayliss, Cherel, N Daniels, Eder, Scoring Loach, Marshall, Seatter, Shepherd, Siderfin, Wallace, The scoring will be based on the team with the lowest Wharton-Malcolm, M Williams number of starting (declared on the day) runners (it is M40 (11): Bailey Wood, Brady, Daker, Foster, Fullilove, anticipated that each competing club will have at least 20 Hussey, Keating, Lound, Ocleirigh, Stanton, Tuohy runners - I’ll be in touch in the week leading up to the match M50 (12): Bell, Cook, Gibbons, Jackson, Laylee, Mead, to gauge potential runners and hence scoring numbers). Murray, Nicholls, O’Byrne, Smythe, Ward, S Williams From this number two will be subtracted leaving the ‘scoring M60 (2): Mann, C Vernon number’ that will then score for each club. The scoring runners are then ordered (with non scorers XC MOB MATCH, REIGATE, 19 SEPTEMBER removed) and then added for an aggregate score. If teams do Mike Mann writes The now traditional cross country mob not finish with the ‘scoring number’ of runners (i.e. more match will take place at Reigate Priory on Saturday 19 than two non finishers) then they will score the final scoring September. Please note that it starts at 11am. You should aim number for the non finisher (or an average of the final to be there at least half an hour before to give yourselves time scoring numbers if more than three non finishers). The team to collect numbers and warm up. The course is a 2 lapper with the lowest aggregate score will be declared the winners. over 5 miles and should be suitable for road shoes at this time year. It consists of one gradual incline, a sharp descent and a Results steepish descent each lap. The race is highly recommended as Race results will be compiled following the race and will excellent preparation for the forthcoming cross country hopefully be on our website (www.rpac.org.uk) by the Sunday at the latest, I will send you a separate copy via email We look forward to welcoming you to the park and having an for your records. enjoyable event. Regards. Andrew Walker On behalf of Reigate Priory AC Autumn & Winter Targets Women Summer’s over and so now is a good time to assess your 1 Maidstone 1192 (113, 133, 166, 170, 163, 129, 133, 185) current fitness and decide if you want to train harder or train 2 Larkfield 921 differently in order to reach your potential. Or maybe you are 3 Paddock Wood 846 too busy and want to train less! It helps to have an upcoming 4 Invicta 590 commitment, whether it is a marathon or simply a 10 mile 5 Tunbridge Well H 527 and a possible target i.e. either 60, 70, 80 etc or have your 6 Sevenoaks 462 best ever cross-country season. 7 Canterbury437 Perhaps if you’ve just been surviving on long slow runs, you 8 Istead & Ifield 412 could try more serious speedwork, or if you do shorter runs 9 Dulwich 401 (98, 84, 41, 179, 0, 0, 0, 0) only now, up your long steady runs or work at your hills. 10 Beckenham 311 Running generally is a sport if you put the work in, you get 11 Bexley 289 the rewards, but you have to try and stay healthy and injury 12 Folkestone 233 free as three great weeks of training will count for very little 13 Dartford RR213 if you are injured for months on end because you trained too 14 Petts Wood 194 hard too early and didn’t incorporate enough rest or had a 15 Blackheath & B 191 break when the niggle became an injury. Consistent hard 31 teams in league work and, a balanced training and racing schedule, together with a little luck with your health and fitness, will see good results. Ola Balme Kent Road Running Grand Prix – After the Thanet 20 the standings are as below. After an encouraging start, Dulwich have faded away – the women not scoring a point since April The next Kent Grand prix event is the Folkestone Half Do you suffer from a sporting injury, shoulder Marathon, with the league ending with the Wilmington 10K. strain, backache? Any men in the top 100 and women in the top 50 from Kent clubs score. Men (Dart 10, Sidcup 10, Thanet 20, Darent Valley 10K, What could you benefit from? Canterbury 1/2M, Harvel 5, Cliffe Woods 10k, Thanet Deep Tissue Massage Marathon) Massage to alleviate muscle fatigue 1 Tunbridge Wells 3457 (503, 446, 393, 515, 429, 343, 325, 503) Sports & Therapeutic Massage Relaxing massage 2 Invicta East Kent 3053 Massage to prevent injury 3 Larkfield 2568 Learning appropriate stretches and 4 Maidstone H 2446 5 Istead & Ifield 1854 exercises 6 Thanet RR 1592 Maintaining your fitness and well-being 7 Blackheath 1496 8 Sevenoaks 1488 9 Dulwich 1471 (293, 223, 278, 430, 81, 79, 87, 0) Ola is an experienced Sports Massage 10 Paddock Wood 1439 Therapist and club runner. 11 Cambridge H 1314 12 Deal Tri 1171 If you would like to know more, discuss a 13 Dartford RR 1170 course of treatment or make an appointment, 14Dartford H 1140 please call 020 8678 7205, 0750 655 4004 15 Medway & Maidstone 1064 38 teams in league firstname.lastname@example.org