*************************************************** RANELAGH HARRIERS E-NEWS # 359 1 September 2011 Editor: Steve Rowland mailto: steverowland@ranelagh-harriers.com *************************************************** HEADLINE NEWS ************* * Lara Werrett, Fiona Forbes and Jessica Hollway win the Ratchford Relay * parkrun placings for Mark Herbert, Trevor Maguire, Louise Piears and Jo Sinton-Hewitt * All welcome for the club photo and the Thomas Cup handicap this Saturday * Perseverance Clinic discounts and Open Day this Saturday SEE HERE ******** OPENING RUN - Thomas Cup and club photograph Saturday 3rd September in Richmond Park The traditional opening of our "winter" season is the Thomas Cup 3.8 miles handicap and this year it is taking place on Saturday 3rd September in Richmond Park, starting at 3pm. The race is preceded by our annual club photograph - gather in the Park opposite the clubhouse at about 2.45pm. All members are welcome, register on the day. Details:. PERSEVERANCE CLINIC Our friend Richard Xerri of Hercules Wimbledon AC has recently opened the Perseverance Clinic in Richmond, where he is offering physio, yoga, pilates, acupuncture, chiropody and massage. Richard is offering a discount for Ranelagh members - 15% on his own services (physio and massage) and 10% on other treatments. Richard is holding an Open Day this Saturday (September 3rd) from 9.30am to 2pm at the Clinic, which is at 1, Sun Alley, Richmond TW9 2PP (almost opposite Richmond Station). The timetable is as follows. All activities are free and all are welcome to drop in at any time. 09.30am - Group Run with Richard (25min) great way to warm up for the Yoga class. 10.00am - Vinyasa Flow Yoga class with Emily (30min) a dynamic and powerful style of yoga, which requires a reasonable amount of fitness. 10.30am - "Coping with Stress" Mini workshop with Julia - Registered counsellor (30min) 11.00am - Theraband Strength Training with Richard (30min) 11.30am - Acupuncture Demonstration with Katie. Always been interested in this component of Traditional Chinese Medicine? - Katie will give you some insight as to its benefits. (30min) 12.00noon - ME ORGANIC - Me Organic is a lifestyle brand offering everything to create a healthier more vibrant you, an educational workshop on diet and lifestyle. They are running a Wellness Warriors workshop for 25 minutes, which is an introduction to healthy eating and shopping. 12.30pm - Sivananda Yoga class with Chris (45mins) Get a taste of this Yoga style that aims to achieve physiological balance in the body and secures mental poise through its scientifically designed series of asanas (poses) 1.15pm - A short talk on "How the mind Works" - giving you couple of tips on how to change your mind for a holistic way of being (30min) with Denise More details about the Clinic and the Open Day at www.perseverance.me/. CABBAGE PATCH 10 miles Sunday 16th October at Twickenham Over 1,100 entries have already been received for the popular Cabbage Patch 10, including nearly 40 from Ranelagh. The entry limit is 2,000 so there's space at the moment, but if you're thinking of joining them you'd be well advised to get your entry in without delay. Details:. SURREY CROSS-COUNTRY LEAGUES We're introducing a couple of innovations to the Leagues this year. There will be a small trophy for the team "anchor" in each race - i.e. the tenth scorer in the men's race and the fifth scorer in the women's - to be presented after the race and held until the next League race. In the men's event we will also have an unofficial 'B' team contest against Stragglers. With ten in a team that means we need at least twenty runners in each race. The women's League already includes 'B', 'C' etc teams, and it would be nice to have a good crowd for each race. Make a note of the dates (all Saturdays): Men: 8th October at Wimbledon, 12th November at Ham, 14th January at Coulsdon, 11th February at Wimbledon Women: 8th October at Lightwater, 3rd December at Richmond Park, 14th January at Coulsdon, 11th February at Esher. RANELAGH GAZETTE We have revived the club magazine which has not been published for four or five years. The newly published edition covers only the past year but work is already underway to produce interim editions to cover the whole period since the last edition. Copies of the new Gazette are available for collection at the clubhouse - please help yourself and add your name to the list to confirm you have a copy. If you are not likely to get to the clubhouse in the near future and would like a copy sent to you, please send an e-mail to the e-news editor steverowland@ranelagh-harriers.com with your postal address. RUNNING TECHNIQUE AND VIDEO ANALYSIS WORKSHOP - Sunday 11th September in the Ranelagh clubhouse Karen Weir writes: "As I am sure you are aware running is a skill and although it's great when you are starting out in your running career to just get out and run, once you are looking to progress then improving your running technique is a key way to find extra pace and economy and reduce your injury risk. I am hosting a workshop which will do just that. I am excited to be working with James Dunne from Kinetic Revolution who is a sports rehab and performance specialist. During the workshop James will use video analysis to identify your particular strengths and weaknesses and you'll take away a strategy that is individual to you that will enable you to improve your running. At the end of the session I will lead you on a guided run in Richmond Park so you can put into practice some of your learnings from the workshop. The workshop is from 9am to 12pm on Sunday 11th September and costs £40. Places are limited to 10 so please come back to me ASAP if you'd like to book a place on this workshop. Once I have confirmed your place I will be asking for payment in advance. Location: Ranelagh Harriers Clubhouse. For more details or to book your place get back to me by email on karen@runwithkaren.com. I hope that many of you can make this session as it will improve your running. If you are unable to make this date but interested in attending a future session then please also get in touch. For further details check out www.runwithkaren.com." SOUTH WEST LONDON ATHLETICS NETWORK NEWS Kate Brook sends the following: "Free Workshops for coaches and athletes as part of the coaching development project. Nutrition Workshop 1 - Wednesday 14th September, 7.30pm to 9.30pm at St Mary's University College, TW1 4SZ. This workshop is designed to give coaches and runners an overview of what they should eat and drink to optimise performance as well as specific nutritional strategies during training and competition. The attendee will participate in group discussions and interactive tasks to gain an understanding of the key issues surrounding sport and performance nutrition. You will also make your own sports nutrition drinks. Key topics covered are: The training diet Competition nutrition Fuel and fluid needs of the athlete Food sources and nutrients Hydration strategies (and making your own sports drinks task) How to use food labels Runner case studies Spaces are limited. To book contact Kate Brook kate.brook@swlan.org.uk . Please state: workshop name, your name, club and if you are a coach or athlete. Confirmation will be sent out from 5th September onwards." WHAT'S COMING ************* More details of the following from Marc Snaith (07717 213035 mailto ( ranelagh.men@gmail.com ) or Marie Synnott-Wells (07983 430264 (After 5pm Weekdays) Home: 020-8286 3530 / mailto nandmwells@aol.com ) Saturday 3rd September Opening Run and Thomas Cup 3.8 miles handicap in Richmond Park Saturday 10th September Surrey Road Relay Championships at Wimbledon Park Saturday 24th September South of England Women's Road Relays at Aldershot Sunday 25th September South of England Men's Road Relays at Aldershot Saturday 1st October Page Cup 5 miles handicap in Richmond Park Saturday 8th October Surrey League Div 1 for men (Wimbledon) and women (Lightwater). See above. 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 Old Deer Park Pools in the Park on the A316 Other venues, more details and registration at www.parkrun.com The 2km junior parkrun for under 15s takes place at 11am on the first Sunday of each month from Bushy Park's Teddington Gate. WHAT'S HAPPENED *************** BURNHAM BEECHES HALF MARATHON Sunday 21st August 1 P Natali (Italy) 1:13.09 (chip time 1:13.09) 304 Heather Martingell 1:48.41 (1:48.17) 470 Kirsty Bangham 1:59.10 (1:58.43) 492 Tom Reay 2:00.01 (1:59.41) BUSHY PARK 10km Sunday 21st August 1 W Lincoln (Norwich) 33.34 11 Aidan Bruyneels 42.38 LAST FRIDAY OF THE MONTH 5km Friday 26th August in Hyde Park 1 G Mugi (Kenya) 14.37 107 Alan Davidson 22.29 179 John Hanscomb 32.39 SURREY 10,000m TRACK CHAMPIONSHIP Saturday 27th August at Tooting Bec Marc Snaith reports: "Pbs for all three of us, so well worth the trip!" 1 S Connor (AFD) 30.55 9 Marc Snaith 34.59 11 Chris Bundhun 36.05 13 Bruce McLaren 39.23 HAMMERSMITH RIVERSIDE 3.3 miles handicap Tuesday 30th August 6 Alan Davidson 23.42 9 Alan Howard 25.52 RATCHFORD RELAY Tuesday 30th August in Richmond Park There was an uncommonly small turnout for the Ratchford Relay this year, with only six teams taking part. The course is in the Park just opposite the clubhouse and measures a little over one kilometre per lap. Lara Werrett led the charge on the opening circuit and came in a few metres ahead of Sally Dell and Wiebke Kortum all just inside 4 minutes, with a slightly longer gap to the rest. Wiebke handed over to Sharon Dooley who charged around in sub-4 to take the lead ahead of Verka Stewart for Sally's team and Fiona Forbes for Lara's. Young Livvy Ricketts took over from Sharon and ran her socks off to beat five minutes but had to let Lara, Sally and Louise Piears past. Jessica Hollway ran fourth stage for Lara's team and stretched their lead to nearly half a minute over Annemarie Goodridge for Sally's team. Annemarie just held onto second place ahead of fast-closing Margaret Bird for Louise's team. Verka Stewart and Gill Wilson both closed on Fiona Forbes on stage five but Fiona held on to give Lara a lead of thirteen seconds going into the final circuit. Lara put in another solid lap to extend her team's lead and crossed the finish line over twenty seconds ahead of Sally. Louise came home in third place just holding off Sharon. Sally Bamford and Heather Martingell completed the finishers. 1st TEAM 1 Lara Werrett 3.52 3.52 3 Fiona Forbes 8.07 4.15 1 Lara Werrett 12.07 4.00 1 Jessica Hollway 17.11 5.04 1 Fiona Forbes 21.38 4.27 1 Lara Werrett 25.39 4.01 2nd TEAM 2 Sally Dell 3.54 3.54 2 Verka Stewart 8.02 4.08 2 Sally Dell 12.08 4.06 2 Annemarie Goodridge 17.40 5.32 2 Verka Stewart 21.51 4.11 2 Sally Dell 26.01 4.10 3rd TEAM 4 Louise Piears 4.07 4.07 4 Gill Wilson 8.25 4.18 3 Louise Piears 12.42 4.17 3 Margaret Bird 17.46 5.04 3 Gill Wilson 22.02 4.16 3 Louise Piears 26.17 4.15 4th TEAM 3 Wiebke Kortum 3.57 3.57 1 Sharon Dooley 7.53 3.56 4 Livvy Ricketts 12.52 4.59 4 Sharon Rowe 18.02 5.10 4 Wiebke Kortum 22.12 4.10 4 Sharon Dooley 26.20 4.08 5th TEAM 5 Sandra Prosser 4.11 4.11 5 Sally Bamford 8.46 4.35 6 Juliet Ricketts 13.57 5.11 5 Hannah Davies 18.38 4.41 5 Sandra Prosser 22.55 4.17 5 Sally Bamford 27.31 4.36 6th TEAM 6 Heather Martingell 4.33 4.33 6 Marion Rayner 9.11 4.38 5 Heather Martingell 13.46 4.35 6 Deborah Blakemore 18.50 5.04 6 Marion Rayner 23.22 4.32 6 Heather Martingell 28.00 4.38 RICHMOND parkrun 5km Saturday 20th August 1 R Carol (Clapham) 17.14 6 Sean Paynter 18.32 31 Phil Jackson 21.23 32 Duncan Brown 21.27 58 Sally Dell 22.34 73 Amrut Sharma 23.26 119 Gareth Davies 25.41 120 Karl Garvey 25.43 125 Louise Davies 25.53 130 Tony Clark 26.17 153 Rob Kitchen 27.34 158 Philippa Kitchen 27.44 189 Val Lowman 30.22 227 Pat Hewlett 35.13 233 Zoe Gavars 36.08 235 Stacey Barber 36.19 BUSHY parkrun 5km Saturday 20th August 1 Unknown 15.30 15 David Rowe 17.54 82 Simon Rothwell 20.31 147 Chris Wright 21.50 227 Ian Grange 23.24 438 Wally Garrod 27.20 477 Kirsty Bangham 28.03 491 Heather Martingell 28.17 590 Danny Hobbs 31.29 KINGSTON parkrun 5km Saturday 20th August 1 J Blair (26.2) 18.36 9 Chris Camacho 20.46 17 Alan Davidson 22.48 ASHTON COURT parkrun 5km Saturday 20th August 1 D Coales (Team Bath) 17.34 19 Gordon Whitson 21.28 WORMWOOD SCRUBS parkrun 5km Saturday 20th August 1 S Renfer (TVH) 17.29 10 Pete Warren 23.27 14 Melissa Glackin 27.19 BEDFONT LAKES parkrun 5km Saturday 20th August Yet another top three for Mark Herbert. 1 L Davis (Ports Uni) 18.12 2 Mark Herbert 19.36 34 Mike White 24.48 76 Tanya Allen 33.54 79 Cindy Croucher 34.24 COVENTRY parkrun 5km Saturday 20th August Team Wilson descended on Coventry... 1 P Fusi (Kenil) 18.01 33 Luke Wilson 21.41 72 Roger Wilson 24.27 108 Gill Wilson 26.56 136 Holly Wilson 29.34 STRATHCLYDE parkrun 5km Saturday 20th August 1 D Gardiner (Kirkin) 16.59 5 Peter Weir 19.14 28 Karen Weir 21.53 BRUETON parkrun 5km Saturday 20th August 1 A Miles (Sphinx) 16.34 34 Jo Sinton-Hewitt 22.50 35 Paul Sinton-Hewitt 22.51 ABINGDON parkrun 5km Saturday 20th August 1 J Cornish (W Horse) 17.18 5 Nick Wright 18.43 RICHMOND parkrun 5km Saturday 27th August 1 C Assmundson (SMR) 17.33 19 John Ricketts 20.01 21 Jerym Brunton 20.13 26 Duncan Brown 20.50 30 Stewart Anderson 21.00 77 Amrut Sharma 23.38 114 Louise Davies 25.34 116 Gareth Davies 25.42 179 Christine Goodsell 30.18 180 Val Lowman 30.30 185 Stacey Barber 31.05 189 Bronwen Northmore 31.32 205 Pat Hewlett 33.43 BUSHY parkrun 5km Saturday 27th August 1 A Lawrence (Morpeth) 16.28 19 Nick Wright 18.12 20 David Rowe 18.14 74 Grant Hibbert 20.11 121 Adam Wright 21.34 184 Ian Grange 22.53 215 Jose Scheuer 23.28 297 Roger Wilson 24.58 351 Gill Wilson 26.01 495 Wally Garrod 28.53 523 Heather Martingell 29.31 612 John Hanscomb 34.07 OLD DEER PARK parkrun 5km Saturday 27th August Second place in the women's section for Louise Piears. 1 D Tanner (Clapham) 17.18 3 Trevor Maguire 18.53 8 Phil Jackson 21.10 9 Chris Read 21.47 15 Wyn Williams 23.05 17 Louise Piears 23.53 27 Sue Camp 25.17 29 Tony Clark 26.23 30 Rob Kitchen 26.24 31 Lorna Smith 26.55 34 Philippa Kitchen 28.16 BEDFONT LAKES parkrun 5km Saturday 27th August It's getting to be a habit for Mark Herbert.... 1 I Johnson (Strag) 17.26 3 Mark Herbert 19.02 38 Sharon Dooley 24.52 CANNON HILL parkrun 5km Saturday 27th August 1 J Trollope (Birch) 14.50 11 Sean Paynter 17.12 STRATCHCLYDE parkrun 5km Saturday 27th August 1 K O'Neill (Invercl) 16.42 15 Paul Sinton-Hewitt 20.17 WIMBLEDON COMMON parkrun 5km Saturday 27th August 1 Unknown 18.29 15 Gordon Whitson 20.15 WORMWOOD SCRUBS parkrun 5km Saturday 27th August Jo Sinton-Hewitt was the second woman to finish. 1 B Cope (Serp) 19.06 5 Pete Warren 23.42 7 Jo Sinton-Hewitt 24.31 10 Melissa Glackin 26.22 FINALLY... We all know about the conveyor belt of ready-made world class runners that comes out of Kenya. How to explain, then, the Kenyan representatives in the 10,000m in the recent Universiade (World Student Games)? In the men's race the Kenyan runner collapsed with a lap to go when heading for a time outside 35 minutes, while in the women's their representative finished last just inside 48 minutes...