*************************************************** RANELAGH HARRIERS E-NEWS # 331 20 May 2010 Editor: Steve Rowland mailto: email@example.com *************************************************** HEADLINE NEWS ************* * Successful Richmond Half Marathon - individual winners Nick Hodges (Dorking) and Becky Penty (Highgate) * Howard Gleave and Sally Dell are the leading Ranelagh finishers * Estelle Damant runs 37.06 10km * Peter Haarer wins Oxford 10km in 32.26 * Track PBs for Liz Kipling including 10.08 3000m * parkrun placings for Michelle Davies, Nathan Mills, David Rowe, Chris Camacho and Jerym Brunton * Vets placings for Louise Piears and Clive Beauvais * Dorking 10 this Sunday * Green Belt Relay this weekend * Richmond 10km and barbecue on June 20th SEE HERE ******** ROAD GRAND PRIX The next Grand Prix event is the Dorking 10 miles on 23rd May Details:, followed by our Richmond 10km on Sunday 20th June - see below. The Dorking and Richmond races also feature in the Surrey Road League and both double as county championships. Full details of our GP are available on our website here:. RANELAGH RICHMOND 10km Entries are coming in for the Richmond 10km (formerly the Dysart Dash) on Sunday 20th June. Race Director Niall O'Connor writes: "This year's 10k race will take place on Sunday June 20th at 9am. Not only does the race have a new name (The 'Ranelagh Richmond 10k' has supplanted the 'Dysart Dash') but there is also a new, quicker course. The route is now completely on tarmac, but does still encompass a large portion of the towpath. The start/finish area are the same as the finish area for our half marathon (Riverside Drive.) The race HQ will be the Ham and Kew Football Association clubhouse. This is both the club and Surrey championship and should an exciting, quick race. In order for this improved and impressive course to be a success we need plenty of volunteers to assist with marshalling the course, manning the water-station at the finish and a few to assist the competitors with removing their ankle chips, amongst other tasks. Please drop me a line at firstname.lastname@example.org if you are available to help. In general you will be needed from 9am to 11am but all help will be gratefully accepted. All race details are available here, including directions to the race HQ and entry information. BARBECUE We're planning to hold a barbecue at the clubhouse following the Richmond 10km on Sunday 20th June. Reserve the date and watch this space - or contact Social Sec Michele Gibson email@example.com - for more details. SUNDAY MORNING TRAINING Martin Wolfson writes: "I would like to try and help develop an informal Sunday morning running group. I have a few names already. My idea would be to get a list of people who might be interested and for anyone of the group to email the rest to say what they are they planning to do and if anyone wants to join them. If you're interested please contact me: firstname.lastname@example.org. MABAC LEAGUE NEWS Bev Ali writes: "Starting with this year's fixtures, January to December 2010, there will be a MABAC technical T-shirt award for every club member who participates in a minimum of six MABAC events (excluding the open ones). The T-shirt is white, short sleeved, wicking (not cotton) with a small MABAC logo on the upper left chest area, and will be awarded in January. The fixture list and more information can be found on the website www.mabac.org.uk/ . Apart from the two open events, all events are free for all club members and all standards are welcomed. The award is applicable for juniors, walkers and joggers (one lap) and runners (two laps) alike - in keeping with the MABAC ethos, participation is what is important. The MABAC Surrey Slog on Sunday 18th July is already half full so anybody wanting to run should get their skates on! It's a spectacular off-road half marathon in the Surrey Hills. Details on the MABAC website." CLUBHOUSE KEYHOLDERS The clubhouse must be kept locked when unoccupied. If you were responsible for opening up the clubhouse, please keep in mind that you must also take responsibility for ensuring that it is locked up again. PUBLICITY OFFICER We'd like to find a volunteer to liaise all aspects of publicising the club more widely. If you think you could take this on, please contact the editor or any committee member. ALETSCH HALF MARATHON 24th - 28th June 2009 at Bettmeralp, Switzerland Peter Fordham writes: "There is still time to join my small party to run in the Aletsch Half Marathon in the Swiss Alps. Several of you have previously expressed interest, but have come up with the perfect excuse that it clashed with the club 10km. Well, 2010 is different: the 10km falls on the 20th June and the Aletsch Half is on the 27th June. So, the 10km represents the perfect warm up for the Aletsch or the Aletsch is the perfect warm down for the 10km. The race represents the perfect introduction to mountain trail running and takes place in truly incredible scenery. All the race is run within the only UNESCO Natural World Heritage Site in the Alps and part of the run overlooks the longest and most spectacular glacier in Europe . The trip includes the opportunity for hiking, sightseeing and many other activities in the traffic free village of Bettmeralp where we stay. The race organisation is excellent and for anyone with a level of fitness between half marathon and marathon (or less, in the case of one or two on the trip last year!) is capable of completing it and experiencing something really different. The 2010 race is on the 27th June and the trip runs from the 24th - 28th June The trip price of £599 covers: Scheduled flights from Heathrow to Switzerland and return booked through The Swiss Travel Centre Rail/Cog Railway and Cable Car transfer to the village 4 nights with a single room and half board (superb food) at the 3 star Hotel Alpfrieden Race Entry For anyone on a tighter budget, it is possible to arrange a lower price through shared room/shared facilities in the same hotel, or a different meal arrangement. If there is anyone interested, I would appreciate them contacting me as soon as possible either by e-mail or telephone. It would be great to have a few of you on board." Peter Fordham, Alpine Peak Tours, email@example.com , Mobile: 07799 072307. AZALEAS It's azalea and rhododendron time in the Isabella Plantation. The colours are spectacular - don't miss them! Until the end of the month, the Wednesday night training runs from the clubhouse will take in the Isabella, so come along for a guided tour - 6.30pm start. Andy Hayward and Michele Gibson are also heading for the Isabella on Tuesday nights and would welcome anyone who doesn't fancy the structured Tuesday sessions to join them. SUBSCRIPTIONS... ...were due on April 1st. Please be prompt! Rates remain unchanged: Seniors £40; Under 20 or student £10; Family membership £70; Retired and over 60: £20; Second-claim £20; Non-running £10. You can pay by cheque (payable to Ranelagh Harriers and sent to Membership Secretary, Ranelagh Harriers, 135a Petersham Road, Richmond, Surrey TW10 7AA) or you can download a standing order form from our web site here:. COLIN BISHOP We were very sorry to hear of the death this week of Colin Bishop at the age of 86. A full obituary will follow. I have not yet heard about funeral arrangements, but if anyone interested in attending would like to contact me I will pass on the information as soon as I get it. WHAT'S COMING ************* More details of the following from Marc Snaith (07717 213035 mailto ( firstname.lastname@example.org ) or Marie Synnott-Wells (07956 431319 (After 5pm Weekdays) / mailto email@example.com ) Sunday 23rd May Dorking 10 miles. 10am start. Sat 22nd & Sun 23rd May Green Belt Relay Sunday 6th June MABAC League 5 miles at Holmwood Common (near Dorking). 11am start. Sunday 20th June Ranelagh Richmond 10km. 9am start. Sunday 27th June Coombe Hill 5 miles at Kingston. 9.45am start. Tuesday 13th July Coad Cup 5 miles handicap in Richmond Park. All members welcome, 7.15pm start. Followed by club AGM in the clubhouse. Saturday 17th July Elmore 7 miles. 2pm start. Sunday 25th July Elmbridge 10km. 9am start. parkruns every Saturday at 9am Bushy Park Diana Fountain car park Richmond Park Richmond Gate Wimbledon Common Windmill car park Banstead Woods Car park off B2219 Park Lane, Chipstead Bedfont Lakes Bedfont Lakes Country Park, Ashford, Middlesex Kingston The Hawker Centre Other venues, more details and registration at www.parkrun.com WHAT'S HAPPENED *************** RANELAGH RICHMOND HALF MARATHON Sunday 16th May 2010 We accepted over 1000 entries for this year's Half Marathon and just over 800 assembled at the new start in front of the Rose of York pub. This alteration -previously we started in front of the Dysart - required some extra distance to be found elsewhere, and this was achieved by taking the runners back onto the towpath at Teddington Lock and approaching the Riverside Drive finish via Ham Street. This final section proved tricky owing to a sponsored walk taking place on the towpath and relatively high levels of traffic on Ham Street. An alternative will be looked for next year. At the start Dorking's Nick Hodges immediately set out his stall and had built up a clear lead inside the first mile. He was never challenged thereafter and went on to record a victory by almost two minutes over Thames's Toby Pearson with Stephen Whiting of Highgate the leading veteran in 3rd place. In the women's race, Epsom's Emily Alden was the early leader but she was overhauled first by Highgate's Becky Penty and then by Kate Mapham. Despite the large number of helpers required for marshalling and other duties there were thirty Ranelagh runners in the race, though of that number only Howard Gleave - 2nd over 50 - managed to get amongst the prizes. Howard's 80.23 was his fastest as an over 50 and ranks him 8th in the club's rankings for that age group. Trevor Maguire - ungallantly outsprinting second-placed woman Kate Mapham - was our next man in, followed by another close finish between Andy Bickerstaff and Paul Doyle. Gareth Craft, Niall O'Connor, Jerym Brunton and Peter Faull followed inside 90 minutes, with junior George Inman just outside. Sally Dell was our leading woman ahead of Louise Piears, Carola Richter and Karen O'Hara. Race Director Heather Martingell adds: "I would like to thank all volunteers who helped in any capacity at the Half Marathon. It's a very difficult course to marshal and requires lots of people...so thanks again to all those who volunteered. As for those who didn't - please think about it for next year. Feedback comments are unanimously favourable and full of praise for the friendliness of the marshals, and for their encouragement all round the course. Well done to all. I was delighted to see The Rose of York full of runners putting those calories back afterwards, returning the goodwill of the managers Jan and Pete in letting us have the start of the race go from there." DORNEY DASH 10km Saturday 8th May Louise Piears was second over 45 home. 1 G Saqui (Highgate) 31.56 (chip time 31.56) 140 Louise Piears 45.01 (44.51) 288 Kevin Jacques 52.00 354 Wally Garrod 55.04 (54.40) RICHMOND parkrun 5km Saturday 8th May 1 D Alcock (VP&TH) 17.06 6 Jerym Brunton 18.43 7 Peter Weir 18.52 14 Stewart Anderson 20.09 54 Alan Davidson 22.37 56 Andrew Brown 22.48 63 Alison Dicks 23.09 66 Karen Weir 23.23 154 Pat Hewlett 31.56 BUSHY parkrun 5km Saturday 8th May 1 G Chemweno (Kenya) 16.11 33 Dan Wilson 19.20 51 Adam Wright 20.02 69 Grant Hibbert 20.39 94 Simon Rothwell 21.17 354 Tamsin Burland 25.59 362 Jose Scheuer 26.11 370 Danny Hobbs 26.24 537 John Hanscomb 31.55 BEDFONT LAKES parkrun 5km Saturday 8th May Third place for David Rowe... 1 R Fox (Coll) 18.04 3 David Rowe 18.58 16 Roger Wilson 22.54 23 Chris Wilson 23.27 27 Jo Sinton-Hewitt 23.39 32 Sharon Dooley 24.47 38 Anna Scally 25.28 39 Kirsty Bangham 25.32 40 Michael White 25.33 KINGSTON parkrun 5km Saturday 8th May ...and also for Chris Camacho. 1 J Whistler (Birm U) 19.56 3 Chris Camacho 20.43 FRIMLEY LODGE parkrun 5km Saturday 8th May 1 M Rix (Farnham) 17.17 9 Darren Wood 19.24 BRAMHALL PARK parkrun 5km Saturday 8th May 1 R Downs (Wilmslow) 17.11 301 Annemarie Goodridge 33.50 BRISTOL 10km Sunday 9th May This race also served as the English 10km championship. Estelle Damant enjoyed another excellent run, taking a few seconds off her personal best in finishing 21st in the women's race. 1 G Mugi (Kenya) 28.29 127 Estelle Damant 37.06 SEVENOAKS 7 miles Sunday 9th May Clive Beauvais was second over 60 in this off-road event. 1 A Lowther (M&M) 39.50 50 Clive Beauvais 51.09 ALTON 10 MILES Sunday 9th May 1 T Lambert (Winch) 52.34 181 Steve Rowland 72.54 289 Sonia Rowland 79.24 ST ALBANS 10km Sunday 9th May 1 R McKinlay (unatt) 32.33 201 Aidan Bruyneels 50.02 SLOW TRAIL CHALLENGE 6km Tuesday 11th May 1 L Sylva (DFOK) 29.54 14 Alan Meaden 44.26 BUSHY parkrun 5km Saturday 15th May Nathan Mills was 2nd in Bushy Park.... 1 W Cockerell (Belg) 16.23 2 Nathan Mills 17.33 50 Grant Hibbert 20.00 73 Adam Wright 20.40 85 Simon Rothwell 20.52 156 Peter Fordham 22.32 312 Kirsty Bangham 25.41 347 Wally Garrod 26.19 384 Heather Martingell 27.06 410 Paul Martingell 27.47 420 Edward Josey 28.02 497 John Hanscomb 30.56 500 Teresa Segovia 31.05 510 Jose Scheuer 31.32 RICHMOND parkrun 5km Saturday 8th May ...and Jerym Brunton was 3rd in Richmond Park. 1 G Corcoran (King & P) 17.45 3 Jerym Brunton 18.31 11 Bill Neely 19.27 17 Stewart Anderson 20.33 33 John Ricketts 21.37 44 Andrew Brown 22.28 65 Alison Dicks 23.13 66 Jar O'Brien 23.14 90 Roger Wilson 24.30 92 Katherine Mercer 24.40 137 Louise Reeder 26.56 150 Sally Bamford 27.36 172 Christine Goodsell 30.21 179 Pat Hewlett 31.17 190 Bronwen Northmore 33.01 193 Penny Merrett 33.22 201 Bev Ali 36.27 COUNTY TRACK CHAMPIONSHIPS Saturday 8th / Sunday 9th May Liz Kipling continued her great run of form with three medals and three PBs in the Surrey championships. Representing St Mary's she won the 3000m in 10:11.42 (a PB which she has since reduced to 10:08) and finished 3rd in both the 800m (2:22.99) and 1500m (4:47.08). In the men's 5000m Marc Snaith was 6th in 16:47.64. Over in Middlesex, Chris and Kate Brook both took silver medals in their respective 400m hurdles in 68.46 and 67.05. Kate also finished 3rd in the 100m hurdles in 16.13. KINGSTON parkrun 5km Saturday 15th May 1 K Armstrong (Elm) 17.58 6 Chris Camacho 20.49 23 Louise Gill 27.23 30 Hannah Doyle 30.57 BEDFONT LAKES parkrun 5km Saturday 15th May Another Bedfont win for Michelle Davies. 1 S Balbi (Brack F) 17.19 16 Michelle Davies 23.06 19 Chris Wilson 23.20 FRIMLEY LODGE parkrun 5km Saturday 15th May 1 R Brookling (unatt) 16.39 7 Darren Wood 19.11 39 Danny Hobbs 26.27 COVENTRY parkrun 5km Saturday 15th May 1 C Pearson (Cann & S) 16.52 28 Jo Sinton-Hewitt 22.42 TURBO X TRAIL RUN 10 miles Saturday 15th May at Bracknell Forest 1 A Murchison 1:07.18 (chip time 1:07.18) 221 Neil Dickens 1:33.10 (1:32.26) 407 Denis Horellou 1:46.04 (1:45.46) 565 Marilena Wilkinson 2:00.39 (2:00.22) OXFORD TOWN AND GOWN 10km Sunday 16th May Peter Haarer put in a great performance to win in a time of 32.26 which places him 4th in Ranelagh's over 40 rankings. "I was very pleasantly surprised," writes Peter, "Especially. as I had given up any notion of winning this event which I must have done about a dozen times or so, occasionally with faster times (came 4th with 31.47 one year)." 1 Peter Haarer 32.26 (chip time 32.26) 93 Giles Marshall 39.51 (39.49) OLD DEER PARK 10km Sunday 16th May in Richmond Natalie Middleton was 5th woman home. 1 A Moses (Reigate P) 34.17 (chip time 34.17) 54 Natalie Middleton 43.07 SURREY HILLS 16km TRAIL RACE Sunday 16th May at Dorking 1 P Nicholls (Guild O) 1:09.19 22 Rachael Holmes 1:52.24 BOGNOR PROM 10km Sunday 16th May Alan Davidson reports: "Unfortunately the wind had changed a few days before, reverting to its normal direction i.e. behind us on the sheltered outward run in the town and into a cold blast on the open prom back." 1 T Payne (Winch) 31.06 31 David Rowe 39.53 187 Alan Davidson 46.12 STAINES 10km Sunday 16th May 1 C Dettmar (Head) 33.08 (chip time 33.08) 143 James Mealing 49.24 (48.53) 267 Wally Garrod 55.13 (55.09) FINALLY... Pete Mulholland sends this: You think you are (training) hard? Excerpt from an article on Emil Zatopek, winner of the 5000m, 10,000m and the Marathon at the 1952 Olympics in Helsinki When Emil Zatopek read that Paavo Nurmi would run one hour of repeat 400 metres, Zatopek decided he would run two hours of repeat 400 metres. Athletics Weekly gave seemingly unlimited space to the exploits of Zatopek during the 1950s, and in March 1955 carried an extensive feature, having observed his training in Prague for weeks. Included was a sample of Zatopek's weekly training from that February - when he ran 420 repetitions of 400 metres, thus covering 168kms. Monday 7th: am 40 x 400 metres twice. Tuesday 8th: am 50 x 400 metres; pm 40 x 400 metres. Wednesday 9th: am 50 x 400 metres; pm 40 x 400 metres. Thursday 10th: am 40 x 400 metres twice. Friday 11th: am 40 x 400 metres twice. Saturday 12th: am 30 x 400 metres; pm one hour jogging and exercises. Sunday 13th: am two hours jogging and exercises. The hard-working Czech was known to rattle off 100 of these 400m reps per day, alternated with 200m recoveries. Scientists later reckoned that Zatopek reached lactate-threshold speed at about 85% of his VO2max (i.e. at a pace of about 72 seconds per 400m), which meant that on a 100-work-interval day he was completing about 40k of work intervals in just 120 minutes or so. Before you become completely incredulous, don't forget that there were 39 'recoveries' injected into such running to make the 100 x 400 scheme more palatable. Zatopek's pattern of churning out high volumes of moderate-quality (below 90% VO2max) training was echoed, albeit on a less grandiose scale, by the American runner Jim Ryun in the late 1960s and early 1970s.