*************************************************** RANELAGH HARRIERS E-NEWS # 361 6 October 2011 Editor: Steve Rowland mailto: firstname.lastname@example.org *************************************************** HEADLINE NEWS ************* * Chris Hunton wins the Page Cup * Fastest times by Chris Bundhun and Marie Synnott-Wells * 71.23 half-marathon from Richard Gregory * Marie Synnott-Wells 4th in New Forest Half Marathon * Good performances in Berlin * parkrun placings for Richard Gregory, Lara Werrett, Mark Herbert and Sharon Dooley * Surrey League for men and women this Saturday * Club Christmas Party on Saturday December 10th at the Richmond Hill Hotel - reserve the date SEE HERE ******** E-MAILS New e-mail addresses have been set up for contacting the club captains / team managers. In future please use email@example.com or firstname.lastname@example.org. SURREY CROSS-COUNTRY LEAGUE The first races in the Surrey League programme take place on Saturday 8th October. Our men's team gained promotion back to Division 1 last season, so a good start is vital if we are to hold our position. It's ten to score for the team, but this year we also have an unofficial B team competition with the Stragglers - so we need a minimum of twenty runners in each race, but more importantly we need everyone who might be in with a chance of making the A team. Register on the day. The venue is Wimbledon Common, start time 3pm for seniors, 2.30pm for juniors. Details and map:. Our women's team kick off their Division 1 campaign at Lightwater Country Park, close to junction 3 of the M3. Again, a good start is vital. The senior race starts at 12 noon, followed by the junior events. Register on the day. Details and map:. CABBAGE PATCH 10 miles Sunday 16th October at Twickenham Entries are still being accepted at the time of writing, but fewer than a hundred places are left before the 2,000 limit is reached. Details:. SURREY VETERANS CROSS-COUNTRY CHAMPIONSHIPS As usual, this is unfortunately the day before the Cabbage Patch 10. Nevertheless, it would be nice to see a good turnout from those not doing the 10. We host the event in Richmond Park, though it's organised by the Surrey County AA and entries must be made to them in advance. Contact the Captains if you are interested. The women's race is over 6km at 2.30pm and there are separate championships in 5 year age groups from 35 upwards. The men run 10km at 3pm and there are 5 year age groups from 40 upwards. ORION CENTENARY MOB MATCH We have an extra mob match on the calendar this year! Our friends at Orion Harriers have a double celebration - 2011 is their centenary year and in addition they have just moved into a new clubhouse. As part of the celebrations they are following our example in hosting a "mass mob match" with all of the traditional mob match clubs invited - ourselves, Blackheath and South London. This will take place on Saturday October 22nd on their course in Epping Forest, starting at 2.30pm. Everybody is welcome to take part, and it would be great to have a good club representation there. There will be minibus transport from our clubhouse. Venue:. RANELAGH CHRISTMAS PARTY Saturday 10th December 2011 from 7pm at the Richmond Hill Hotel. Cost: £42 for members, £44 for guests. These great prices are only available if reservations are made in advance of the night. Contact Michele Gibson email@example.com for more details or to reserve your place. RUN WITH KAREN Karen Weir writes: "Following the success of the last Run with Karen Video Analysis workshop, I am pleased to be able to offer it again on Sunday 20th November. It will be held at the Ranelagh Harriers clubhouse from 9am until 12pm. The workshop will give you a chance to see slow motion footage of your running style and then you'll be shown techniques and drills that will help you to improve your running. So whether you are fed up with battling injury or are looking to get faster and generally improve your running this workshop will make a difference. For more details check out the link. Places are limited so please email Karen if you would like to join the workshop: firstname.lastname@example.org" PERSEVERANCE CLINIC 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. More details about the Clinic at www.perseverance.me/. SOUTH WEST LONDON ATHLETICS NETWORK NEWS Kate Brook sends details of Physio4Life's free Run and Cycle Open Day on 9th October from 9am to 4pm at their clinic in Putney www.physio4life.co.uk/events. "Physio4Life welcomes all to join them at their Run and Cycle Open Day where guests can experience a number of their services for free including; 1. Physiotherapy Advice on Injuries 2. Sports Nutrition Consultations 3. Training Plans: Run and cycling coach will review and offer advice on training plans 4. Running Video Analysis and the use of orthotics to improve performance or prevent injury Specialist's talks and workshops throughout the day will cover a number of topics relevant to Runners, Cyclists and Triathlon competitors. Topics and timing for the talks and workshops are as follows: 09:30 - Running Techniques and the use of Orthotics This seminar will use video analysis and the latest research for a discussion on running techniques and what can be done to improve performance and prevent injury Hosted by Mark Saunders, Clinical Director 10:30 - Nutrition for Performance and Fat Loss Laurent Bannock, Sports Nutritionist will present how the correct sports nutrition will improve performance and reduce body fat 11:30 - Physiological Testing for Sports Performance Laurent Bannock will show how physiological testing can be used to help improve training and performance 12:30 - How to Improve your Cycle Power Training Pat Leahy the leading coach at ProVo2 will discuss how to improve performance and training on the bike using power training 13:30 - Core Strength and Stability - Practical workshop Physiotherapist, Russell Kelsey, will take us through specific core conditioning exercises that will help improve running or cycling performance as well as helping to prevent injury 14:30 - The Therapeutic Benefits of Spiky Balls and Foam Rollers - Practical workshop Physiotherapist Katherine Kran will present a practical workshop on how foam rollers and spiky balls can be used to prevent injury and improve muscle length through the use of myofascial release techniques using foam rollers and spiky balls. For all those who do high mileage this is an excellent workshop on self-help and how to reduce muscle soreness and injuries associated with tightness. All of the above seminars, practical workshops and consultations are free but places are limited so please book to secure the sessions you would like to attend. Physio4Life are also offering 30% off massage treatments on the day! For more information on how to book one or more of the sessions please contact Physio4Life on 0208 704 5998 or by email to email@example.com." WHAT'S COMING ************* More details of the following from Marc Snaith (07717 213035 / e-mail Marc firstname.lastname@example.org or Marie Synnott-Wells (07983 430264 (After 5pm Weekdays) / e-mail Marie and Heather email@example.com Saturday 8th October Surrey League Div 1 for men (Wimbledon) and women (Lightwater). See above. Sunday 9th October Richmond Park Trail Run Half Marathon (also 12km and 6km events) at Roehampton Uni (near Roehampton Gate). Details: Saturday 15th October Surrey Veterans' Championships in Richmond Park. Women 6km at 2.30pm, men 10km at 3pm. See above. Sunday 16th October Cabbage Patch 10 miles at Twickenham. See above. Saturday 22nd October Orion Harriers Centenary mob match at Chingford. 7.5 miles. 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 *************** PAGE CUP 5 miles handicap Saturday 1st October in Richmond Park Correct me if I am wrong, but isn't cross-country running supposed to be a winter sport? Yes? So why then did we find ourselves flogging around a dusty and arid Richmond Park under a blazing sun with temperatures nudging 30 degrees in the shade? Not that there was much shade to be had on our five miles course. It was by all accounts the hottest October day on record and over forty Ranelagh Harriers forsook the alternative temptations of a cold beer in the garden to take part in the Page Cup. Deborah Blakemore was the limit runner but it was Mike White who made the first move. He wasted little time in catching those within striking distance and had Deborah in his sights by half way. However, it was not quite to be his day and the battle which was ultimately to decide the destination of the Page Cup was developing a little way further back. Chris Hunton had started off a mark of ten minutes, followed twenty seconds later by Chris Camacho and a further thirty seconds back by Kate Woodhouse. For the ensuing five miles this trio was never far apart. By half way Chris C had caught and passed Chris H, while Kate was gaining ground steadily on both of them. Whether it was the heat or the hills I don't know, but Chris C began to struggle in the later stages and Chris H - recently back from a holiday in Florida so perhaps more acclimatised than most to the conditions - re-passed him running strongly. Kate's pace was unwavering and in the final mile - as all three swept past leader Mike White - she moved into second place and homed in on Chris H. They rounded the final turn almost together but Chris had the edge in the run-in to the finish and crossed the line ten seconds clear. Chris C held on for the bronze medal with Mike in fourth place and a fast-closing John Herries fifth. This victory completed the set for the running members of the Hunton family. Son Sam was the Thomas Cup winner in 2008, daughter Amelie is the current holder of the Baker Cup and now it was dad's turn. Fastest time of the day was Chris Bundhun's 30.57, ahead of Ted Mockett on 31.23 and Mark Herbert on 31.43. On the women's side Marie Synnott-Wells took yet another fastest time medal with 34.06, followed by Kate Woodhouse's 34.40 and Lara Werrett's 36.40. BRISTOL HALF MARATHON Sunday 11th September Apologies for omitting two excellent performances from the results shown in the last e-news. Richard Gregory was within a few seconds of his personal best and Lara Werrett was just about a minute outside hers. 26 Richard Gregory 1:11.23 701 Lara Werrett 1:34.59 BERLIN MARATHON Sunday 25th September The diary of Colin Brett aged 47 3/4: "My journey to the start line began on Saturday morning at Templehof airport where we were streamed past the biggest shopping mall of sports goods I think I've ever witnessed. So much for a simple sport, still I'd packed my shorts, socks, trainers & Ranelagh singlet and managed to resist the temptation to buy nipple guards, fuel belts that could get me to the moon or minimalist shoes going cheap for £100 that looked rather like my old school plimsolls. Once we had reached departure hall Z the usual German efficiency kicked in and I was marching back past all the stalls with number, timing chip and event T shirt in hand all within 30 seconds. Sunday Race day I had a 20 minute walk to the start line and with 40,000 competitors taking part I thought I would get there early - 07.30 for a 09.00 start. I really didn't need to as it was all hugely efficient and I was in start area D which was only 30 metres back from the elites in area A. I didn't hear a gun, just a quaint 'Ready steady go' over the speakers, still we were off - and then I was lying on the ground with at least a dozen other competitors...I'd felt my heel clipped, that's about all I recall, still I had even more adrenaline than normal pumping round the system. I had it in my head I wanted to go under three hours and training had been going well. However, I knew I wasn't feeling right and my nose was running better than the rest of me, still I held my times through 5, 10 and 15kms. I'd expected the field to be more congested but this was only really the case for the first kilometre. Liam (Ranelagh) ran the race last year and advised me to carry 250ml of water at the start to avoid the mash up at the early drink stations which was good advice. My half split was 1:31.30, a minute and a half off target pace and the temperature was now beginning to rise from its pleasant 12 at the start to an uncomfortable 24 at the finish. The fuel stations were great and plentiful but water was served in my dread plastic cups, and the only way I could get enough in was to stop and gulp. The local fire brigade were great and had set up half a dozen shower points which were a godsend. By 32km I knew my target time was not achievable and made the difficult decision to just enjoy the rest of the run and start some health management. The bands and crowds were great and I enjoyed a warm tea and honey at the 35k mark. With 2km to go I realised I was still on for a PB and sub 3:10 time so pushed on with a strong finish to set my PB at 3:08.03. Once over the finish line we were well looked after with blankets, fruits, drinks and the all-important medal. I believe it was all good stuff at the sharp end with a world record for the men by Kenyan Makau in 2:03.38 and Paula got her Olympic qualifying time in 3rd with 2:23.36 Best Moment: coming through the Brandenburg gate with 400 metres to the finish. Worst moment: the early lay down after 10 metres. Funniest Moment: watching 30 runners trying to walk up the off ramp at Heathrow after our flight home. (Monty Python's Ministry of Funny Walks eat your heart out)." 1 P Makau (Kenya) 2:03.38 (chip time 2:03.38) 1246 Adam Fraser 3:04.13 (3:01.25) 1416 Neil Walford 3:06.11 (3:03.35) 1842 Colin Brett 3:09.31 (3:08.03) 3977 Paul Sheridan 3:26.18 (3:23.30) 7043 Stewart Anderson 3:40.33 (3:37.30) 15002 Dee Mondair 5:02.09 (4:45.12) NEW FOREST HALF MARATHON Sunday 25th September Chris Read reports: "On Sunday 25 September I ran the New Forest Half Marathon. As I travelled to the race I wondered how much advancing years have slowed me down. Two years ago I ran the same course in 1:35. I knew I would be slower but thought I would still be inside 1:40. Ominously from a life expectancy point of view there was a large cemetery near the finish line. Before the start I bumped into Marie. The weather was bright and sunny and the course scenic but undulating. The undulations were not appreciated by my knees. As we ran past car parks there were groups of supporters. Marie ran with great precision to achieve her target with 4 seconds to spare. She finished 4th overall and first W45. I failed to meet my target by 17 seconds. I obviously must have at least one foot in the grave." 1 J Baker (Chichester) 1:11.28 (chip time 1:11.27) 56 Marie Synnott-Wells 1:29.59 (1:29.56) 217 Chris Read 1:40.31 (1:40.17) 248 Bruce McLaren 1:41.33 (1:41.29) 562 Lewis Emery 1:51.34 (1:50.55) SWITCHBACK 5 miles Sunday 25th September at Croydon 1 M Cummings (HHH) 28.31 79 Alan Davidson 41.13 RAVENS QUARTERLY 5km Thursday 29th September at Wapping 1 D Gold (unatt) 17.52 7 Andy Bickerstaff 19.28 31 Alan Davidson 22.56 32 Andy Hayward 23.06 LAST FRIDAY OF THE MONTH 5km Friday 30th September in Hyde Park 1 M Cummings (HHH) 16.14 29 Mick Lane 19.08 36 Simon Hedger 19.32 98 Alan Davidson 23.28 160 John Hanscomb 34.45 KINGFIELD CANTER 2.85 miles handicap Wednesday 5th October at Woking 1 A Mayger (unatt) 25.11 (actual time 25.11) 16 Sonia Rowland 26.52 (20.22) 17 Louise Piears 26.55 (20.25) 26 Steve Rowland 27.33 (19.33) RICHMOND parkrun 5km Saturday 24th September Some good speedwork for Richard Gregory. He placed first overall and Lara Werrett was the leading woman. 1 Richard Gregory 16.21 6 Ted Mockett 18.05 12 Peter Weir 18.53 16 Peter Faull 19.34 20 Graham Quick 20.08 23 Bill Neely 20.16 24 Ben Shore 20.18 30 Phil Jackson 20.55 41 Lara Werrett 21.44 27 Karl Garvey 23.06 105 Zinny Gavars 25.46 167 Michael Sikora 28.50 168 Peter Lowman 28.56 174 Val Lowman 29.22 176 Zoe Gavars 29.28 184 Stacey Barber 30.00 220 Bev Ali 38.05 221 Pat Hewlett 38.07 BUSHY parkrun 5km Saturday 24th September 1 A Lawrence (Morpeth) 15.43 69 Simon Rothwell 20.17 156 Ian Grange 22.17 174 Peter Fordham 22.43 450 Tamsin Burland 27.22 454 Heather Martingell 27.32 468 Wally Garrod 27.49 632 John Hanscomb 32.02 OLD DEER PARK parkrun 5km Saturday 24th September 1 P Bowden (Strag) 18.44 15 Simon Burrell 24.46 24 Lorna Smith 26.14 25 Nicola O'Shea 26.41 35 Deborah Blakemore 31.14 KINGSTON parkrun 5km Saturday 24th September 1 K Quinn (Real R) 15.19 6 Duncan Mallison 19.13 8 Chris Camacho 20.13 28 Alan Davidson 23.07 39 Kirsty Bangham 24.46 53 Janet Turnes 29.37 LLOYD parkrun 5km Saturday 24th September 1 S Clayton (Croydon) 17.58 17 Chris Wright 23.58 INVERNESS parkrun 5km Saturday 24th September 1 J Macleod (unatt) 19.25 6 Paul Sinton-Hewitt 21.57 16 Jo Sinton-Hewitt 26.28 WIMBLEDON COMMON parkrun 5km Saturday 24th September Gordon Whitson writes: "Claire Grima of Hercules Wimbledon finished in 22nd position overall in the respectable time of 20mins 22secs. However, one detail is worth recording. She happened to be pushing her son, Luca, in a buggy. Older members of Ranelagh will recall the BBC club, the shame of membership of which hastened the retirement of a number of fading stars. However, I reckon the formation of a B(eaten) B(y) B(uggy) club would wipe out about 95% of the active Ranelagh membership including, on a bad day, a few Surrey League scorers!" 1 N Gould (TH&H) 16.19 73 Tomas Sterner 22.21 98 Amrut Sharma 23.20 BEDFONT LAKES parkrun 5km Saturday 24th September This time Mark Herbert had to settle for second, with Sharon Dooley third woman.. 1 R Brookling (unatt) 16.56 2 Mark Herbert 18.39 30 Sharon Dooley 24.10 79 Cindy Croucher 33.44 SWINDON parkrun 5km Saturday 24th September 1 I Reade (Cani X) 16.39 83 Mike White 24.25 BANSTEAD WOODS parkrun 5km Saturday 24th September 1 K Lennard (SLH) 17.48 70 Tom Reay 25.15 CANNON HILL parkrun 5km Saturday 24th September 1 O Corea (Bournville) 16.20 12 Sean Paynter 19.08 CAMBRIDGE parkrun 5km Saturday 24th September 1 A Tate (MMM) 16.02 38 Chris Spink 21.10 BRAUNSTONE parkrun 5km Saturday 24th September 1 M Lewis (Poole R) 16.26 8 Nick Wright 18.09 RICHMOND parkrun 5km Saturday 1st October 1 J Hinton (unatt) 17.16 8 Jerym Brunton 19.33 18 Bill Neely 20.31 22 Stewart Anderson 20.49 32 Tomas Sterner 22.15 39 Phil Jackson 22.30 58 Karl Garvey 23.49 93 Louise Davies 26.21 114 Andrew Brown 27.15 146 Peter Lowman 29.46 155 Val Lowman 30.11 189 Martin Clark 41.09 BUSHY parkrun 5km Saturday 1st October 1 A Jackson (Sitting) 16.27 13 Mark Herbert 18.13 14 Sean Paynter 18.14 36 Hugh Brasher 19.17 73 Paul Sinton-Hewitt 20.34 85 Rob Wise 20.51 271 Jose Scheuer 23.59 501 Wally Garrod 27.42 516 Mary Hickson 27.59 526 Tamsin Burland 28.06 565 Kirsty Bangham 28.48 615 Marina Quayle 29.52 735 John Hanscomb 33.28 KINGSTON parkrun 5km Saturday 1st October 1 S Balbi (Brack F) 17.30 7 Chris Camacho 20.27 21 Helen Nance 24.27 22 Karen Weir 24.36 23 Heather Nartingell 24.37 KILLERTON parkrun 5km Saturday 1st October 1 A Miller (Exmouth) 18.03 31 David Locke 24.33 BEDFONT LAKES parkrun 5km Saturday 1st October 1 J Harris (Woking) 17.41 25 Chris Spink 22.39 41 Sophie Spink 24.40 89 Cindy Croucher 33.09 92 Deirdre Inman 34.18 FINALLY... OK, you've probably seen this before...so see it again. Derek Redmond and dad at the 1992 Olympics: Video:.