*************************************************** RANELAGH HARRIERS E-NEWS # 367 21 December 2011 Editor: Steve Rowland mailto: steverowland@ranelagh-harriers.com *************************************************** MERRY CHRISTMAS AND A HAPPY NEW YEAR TO YOU ALL HEADLINE NEWS ************* * Ranelagh wins the Dysart Cup * Kate Woodhouse wins the Hugh Jones Salver club women’s championship * Wiebke Kortum wins Trish’s Trophy for the first over 40 * Serpentine retains the Ellis Cup * Ranelagh finish mid-field in the South of the Thames Championship * Carl Hammer and Marie Synnott-Wells lead our teams * David Benton finishes 1st M45 in the SEAA Masters, Marie Synnott-Wells 4th W45 * parkrun placings for Daniella Mingham, Mel Hunter, Michelle Davies, Simon Burrell, Mark Herbert, Estelle Damant, Karen Weir and Sean Paynter * London Marathon club place winners * All welcome for the Henty Relay on 31st December * Special General Meeting on 17th January SEE HERE ******** HENTY RELAY Saturday 31st December in Richmond Park starting at 12 noon The ideal way either to recover from Christmas or to build up a thirst for New Yea'’s Eve! The Henty Relay is our Christmas fun relay, open to all members, friends and family. Anyone who can run a mile and a bit, in fact. It's for teams of three (which are drawn on the day). Each team consists of one "fast" runner, one "medium" and one "slow". The relay is over six 2km laps of Sidmouth Wood - the "fast" runs three laps, the "medium" two and the "slow" one lap, in any order. The race starts at 12 noon, but you MUST come to the clubhouse to register by 11.30am, in order to be allocated to a team. OTHER CHRISTMAS AND NEW YEAR RUNS Check the parkrun website for details of events on Christmas Day and New Year's Day here:. If you fancy something different to stimulate your appetite on the 25th, there is the traditional 30 minutes Paarlauf from Lauriston Cottage on the edge of Wimbledon Common starting at 11am. Teams of two are drawn on the day and you need to register at Lauriston Cottage (at the junction of Lauriston Road and Southside Common) by 10.30am. Entry fee is £1 and there is free mulled wine and mince pies afterwards. SURREY CROSS-COUNTRY CHAMPIONSHIPS Saturday 7th January The county championships are at a new venue this year, Denbies Vineyard near Dorking. The women's race is 8km starting at 11.10am, the men's is 12km starting at 1.30pm. Entries must be made in advance - contact the Captains without delay if you'd like to be entered. Contact details are below in 'What's Coming'. SPECIAL GENERAL MEETING You should all have received details of the SGM which is to be held at the clubhouse on Tuesday 17th January starting at 8.30pm. The purpose of the meeting is to put three resolutions to the club membership: 1. To hold ownership of club land in trust for the benefit of Ranelagh members (currently owned by John Hanscomb and David Rowntree). 2. To apply to HMRC (Her Majesy'’s Revenue & Customs) for CASC (Community Amateur Sports Club) status. 3. To adopt a revised Club Constitution and Members’ Rule Book (including changes related to the two resolutions above). All members are invited to attend. CHRISTMAS PARTY and LONDON MARATHON CLUB PLACES About eighty members, families and friends attended our Christmas Party on Saturday 10th at the Richmond Hill Hotel. It was a great evening and many thanks go to Michele Gibson and Andy Hayward for their efficient organisation. Ten names went into the hat for our three remaining guaranteed club places for the 2012 London Marathon and the lucky ones drawn out were Tom Reay, Stephen Logue and William Griffin. Congratulations boys, get training! McLEOD CUP and WOMEN'S PERFORMANCE TROPHY After seven events Trevor Maguire has moved into the lead in the men's competition with 664 points, ahead of Chris Camacho (580), Chris Bundhun (573), Marc Snaith and Ted Mockett (both 567) and Steve Rowland (540). The women's competition is still lead by Kate Woodhouse on 692, followed by of Lara Werrett (585), Sandra Prosser (572), Sonia Rowland (568), Heather Martingell (469) and Sally Bamford (463). Full details: RICHMOND JUNIOR MINI-MARATHON TRIAL The Richmond Sports Development Team is using the Bushy Park parkrun as its trial for the junior Mini-Marathon on the London Marathon Course on 22nd April. Selection in the various age groups (U13, U15 and U17) will be on the basis of times set in Bushy Park between 7th January and 11th February and you have to register your time with the Richmond SDT by 12th February. Details: QUIZ NIGHT Our next social event will be a quiz night in the clubhouse on Saturday February 4th, following our home mob match with Orion Harriers. Put the date in your new 2012 diaries! DISCOUNT ON FABEL JEWELLERY Sophie Chandler writes: "I would like to offer 15% off my jewellery designs to all members. My website is www.fabeldesign.com. All members can view my online shop and take note of any items they would like to purchase at a discounted rate of 15% off the shop price. They can place orders via phone t.0203 539 7980 m.07983 171388 or email sophie@fabeldesign.com (or direct through myself at the club!). I can accept cheques or process cards by mail order using a card machine." LONDON MARATHON Martin Wolfson writes: "I am running the London Marathon on April 22 to raise money for the Princess Alice Hospice who have cared for so many of our friends. Please support me and this excellent cause via www.justgiving.com/martinwolfson1. Is anyone else running for charity?" SWLAN NEWS Kate Brook sends details of three free workshops SWLAN is organising in conjunction with Karen Weir's www.runwithkaren.com: "These practical workshops are for coaches and athletes to learn how to improve their running by incorporating different styles of strength and conditioning training into their training programmes. They are particularly aimed at people with limited time and no gym membership! The sessions are very practical so expect to get physical and come prepared to work out! The series is accompanied by a free booklet detailing all three workshops. There are two opportunities to attend each workshop; each workshop will be held once at Ranelagh Harriers Club House and once at Stragglers - Hawker Centre. Impact of Strength and Conditioning on Running Performance Tuesday 17 January 19:15-20:15 Ranelagh Harriers Club House Petersham Road TW10 7AA Thursday 26 January 19:00-20:00 Hawker Centre, Lower Ham Road Kingston KT2 5BH ? Anatomy of Running ? What is Running Performance ? Energy systems involved in Running ? How Strength and Conditioning can improve Running Performance Incorporating Strength and Conditioning Into Your Training Programme Tuesday 14 February 19:15-20:15 Ranelagh Harriers Club House Petersham Road TW10 7AA Thursday 23 February 19:00-20:00 Hawker Centre, Lower Ham Road Kingston KT2 5BH ? Creating programmes, incorporating this into an Athleet’s overall training programme. ? Periodisation – foundation, build, peak (should compliment the running training) ? Tabata training – the ultimate protocol for aerobic and anaerobic conditioning ? 3, 6, 12 – basic programme – (getting started) no gym required! Strength and Conditioning – Which Exercises are best and how do you do them? Tuesday 6 March 19:15-20:15 Ranelagh Harriers Club House Petersham Road TW10 7AA Thursday 22 March 19:00-20:00 Hawker Centre, Lower Ham Road Kingston KT2 5BH ? Fundamental exercises that develop/ improve a runners strength and movement patterns ? Lower body and upper body exercises ? Importance of single leg work, and how to do it. ? Revisiting the 3, 6, 12 programme ? How to do the exercises safely and how to progress the exercises. Booking is essential. To book contact Kate Brook kate.brook@swlan.org.uk . IAN DENT Ian writes from Australia: "I have moved backed to Melbourne for a third time after 3 1/2 years out in New Zealand. I'm still running a bit and managed a 2:57 Auckland Marathon soon after I turned 50 last year so that will be about my last shot at the full Monty. Regards to everyone at Ranelagh." WHAT'S COMING ************* More details of the following from Marc Snaith (07717 213035 / e-mail Marc ranelagh.men@gmail.com or Marie Synnott-Wells (07983 430264 (After 5pm Weekdays) / e-mail Marie and Heather ranelagh.women@gmail.com Saturday 31st December Henty Relay in Richmond Park. Run off those Christmas excesses with our informal relay starting at 12 noon. See above. Saturday 7th January Surrey Cross-Country Championships at Denbies Vineyard, Dorking. See above. Saturday 14th January Surrey League men and women both at Coulsdon. Note earlier than normal start for the men's race - 2.30pm. Women as usual at 12 noon. All welcome, register on the day. Saturday 21st January Inter-club at the Bank of England in Richmond Park (Roehampton gate). 4.7 miles starting at 2:30pm. 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 ************** DYSART CUP WOMEN'S INTER-CLUB 4.1 miles including HUGH JONES SALVER CLUB WOMEN'S CHAMPIONSHIP Saturday 10th December in Richmond Park The Dysart and Ellis Cup races were a week later than usual owing to the women's Surrey League race being shifted to the first Saturday in December. The result was smaller than usual fields in both our races. Only three clubs contested the Dysart Cup, with a total of 26 runners. Our club women's championship for the Hugh Jones Salver was incorporated with the race, with eleven runners taking part. Holders Serpentine were amongst the three competing clubs and when their leading trio sped off to an early lead it looked as if they would retain the trophy with ease. Serpie Liz Wynn went on to a very clear victory in a time of 26.50, over a minute and a half clear of her club-mate Amy Cope. Ranelagh's Kate Woodhouse ran well to move through to the bronze medal position and put her name on the Salver as club champion for the first time. Serpentine filled 4th place but then came a promising pack of blue vests. Lara Werrett and Karen Weir continued their rivalry with Lara coming out on top this time in 5th place with Karen 6th, Wiebke Kortum 8th, Sandra Prosser 9th and Sonia Rowland 10th. With five to score in the race for the Dysart Cup Serpentine had to go back to 17th for their final counter and the result was clearly going to be tight. When the maths was done it was Ranelagh who came out on top by a single point from Serpentine with Stragglers in third place. Gemma Cory, Helen Nance, Bronwen Fisher, Sally Bamford and Corinne Bishop completed the home representation. Sealed handicap winner was Sonia Rowland, with Sandra Prosser and Wiebke Kortum filling the minor places. Winner of TriSh's Trophy as the first Ranelagh Over 40 was Wiebke Kortum. Sonia Rowland was the leading over 50. ELLIS CUP MEN'S INTER-CLUB 5.5 miles Saturday 10th December in Richmond Park After letting the Dysart Cup slip out of their hands, Serpentine were not about to make the same mistake with the Ellis Cup. They provided two of the top three finishers and had their ten counters home inside the first 27. With 105 points to Ranelagh 169 and Stragglers 191 Serpentine won the trophy with some ease for the fifth year in succession. In the subsidiary six a side competition they were given more of a run for their money by the Milocarians services team who seemed uniformly young, fast and at least 6’6”. Individually it was a close race with only 14 seconds covering the first three finishers. It was Serpentine's Dave Morgan who came out on top in a time of 30.24. Carl Hammer was Ranelagh's leading man in 9th place just a few metres ahead of Marc Snaith. Trevor Maguire, Ted Mockett and Andy Bickerstaff all made the top twenty and our team of ten was completed by Ben Shore, Alex Fordham, William Griffin, Chris Camacho and Chris Read. SOUTH OF ENGLAND MASTERS CHAMPIONSHIPS Saturday 10th December at Lloyd Park, Croydon Marie Synnott-Wells just missed the medals with fourth place in the W45 age group. Representing Brighton & Hove David Benton was the clear winner of the M45 race. Women Over 35 1 J Briggs (Arena 80) 25.11 14 Marie Synnott-Wells 27.49 (4th W45) Men Over 40 1 J Clarke (N&EB) 33.34 4 David Benton (B&H) 34.22 (1st M45) SOUTH OF THE THAMES 7.5 miles CHAMPIONSHIP Saturday 17th December on Wimbledon Common Marc Snaith reports: "Six inches of snow postponed last year's South of Thames Senior race until late March by which time many clubs had lost enthusiasm for this historic race and only two Ranelagh men made the start line. This year a strong contingent of ten Harriers made the short trip across the A3 to tackle a challenging 7.3mile course that led us twice over the famous 'Butts'. Leading the charge from the gun was Carl Selya-Hammer who snuck into the top 50 and has now finished first Ranelagh in three of his last four races. Carl was less than 30s ahead of captain Marc Snaith for the fifth time this season and the pair are making steady improvements as the season heads into the Christmas break. Next to score were the protagonists of another blossoming rivalry, Louis Randall and Mark Herbert. Louis was our third scorer in 70th, just 14s ahead of Mark in 71st. This is the third time the pair have finished within 15s of each other with the victor's spoils going to Louis for the first time. John Shaw had a typically solid run in 85th and was also the third V50. A football free Saturday enabled Nick Wright to make a rare appearances over the country and he was rewarded with the final scoring position just a few places behind John in 88th. The team's 6th position was our highest placed finish for a few years but ominously for our Surrey League fortunes Hercules Wimbledon had four in the top twelve and finished second team. A gentle reminder that their time in the Surrey League relegation zone is about to come to an end." Marie Synnott-Wells was our leading finisher in the women's race, ahead of Kate Woodhouse, Louise Piears and Sandra Prosser. KINGFIELD CANTER 2.85 miles handicap Wednesday 7th December at Woking 1 A Mayger (unatt) 25.30 (actual time 23.15) 15 Alan Davidson 26.36 (20.26) 23 Steve Rowland 27.06 (19.51) 32 Louise Piears 27.33 (20.48) 45 Sonia Rowland 29.37 (22.52) BEDFORD HALF MARATHON Sunday 11th December Sharon Rowe reports: "Dear Reader, let me set the scene. Afte rediscovering'; running and losing weight back in 2007, I have had a couple of years unable to run for one reason and another, which I won't bore you with. Back in April, I was trying to decide whether or not to take up my deferred London Marathon place from this year and run in 2012. I was 4 stone overweight. So, I joined Weight Watchers and started to run a bit more. I decided that if I could run a 'reasonable' Half Marathon at Bedford today, then I would train for London. We last ran this race in 2007, and it was then that I set my Half Marathon PB. I haven't bettered it since, admittedly I've only run two more Half Marathons since then. My training has been reasonable, I have lost (so far) 41 pounds in weight, so I was feeling almost prepared. Fast forward to this morning's. I was terrified. In fairness, I've been terrified for the last few days! I was feeling the pressure (from myself, no-one else might I add) and I was happy to see some friendly faces in the form of lots of the Pirate girl's and even happier to hear from David who had arrived safe and sound after cycling to Bedford from home this morning, as part of a brick training session. We lined up on the start line, I saw some Ranelagh pals which was lovely. We were off! I can barely remember details of the race and it's less than twelve hours ago. I set off in a melee and clocked my first three miles starting with a 9. That sort of wasn't in the plan. Ah well, I was having a nice time. then I saw the first hill of the race, a short, sharp incline. Up and over I went. The next couple of miles were fine, little bit windy and a bit of a drag up a dual carriageway (speaking of which, if a race asks you not to wear an MP3 player for safety reasons and you wear one anyway, would it serve you right if you didn't hear a car and got squashed on aforementioned dual carriageway?) slowed me a little but I felt OK. Mile 7 to 8 I really didn't feel OK. What a horrible, headwindy, drag upwards. I decided that once I got to mile 8, I would have the gel I had in my pocket. I don't really' 'do' gels or drinks when running but I felt I needed it. I somehow got it into my tummy (bleeurgh!) over the course of a quarter of a mile, timed it like that so I could have some water at the drinks station. I actually think it helped, whether it's a placebo effect or really did, I don't mind. Still horrible though. The next few miles just passed in a blur' every now and again I would glance at my watch and think, 'Ooh, perhaps I'll get a 'PB'; but then I remembered that my Garmin was recording the miles slightly early (as it did in 2007), making the total distance 13.2 miles, which then had an effect on my finish time. Mind you, working that out wiled away a few minutes ;) I was happy again to see the 10 mile marker, just a parkrun to go. Hooray. I carried on, feeling strong, when suddenly at 12.5 miles on my Garmin I thought, Oh no, my wheels are coming off. I could have sat down at the side of the road, I just wanted it to end. In 2007 I employed the 'Paula Radcliffe Counting Method of Distraction' at mile 10. This year, it wasn't until mile 12, so that's an improvement at least ;) Before I knew it, I was heading up the final incline to the finish, I just couldn't do any kind of a sprint finish, my legs were well and truly done for. I saw David and heard him telling me to push on; all I could reply with was, I've done a PB'. I had. A PB of over 3 minutes giving me a new Half Marathon best of 2:08:26. Totally over the moon David Rowe adds: " Most people rest up before a half marathon but me, I'm having none of that! After finishing a second outside of my personal best at the Bushy parkrun on the Saturday I woke up at stupid-o-clock on Sunday and headed out the door in the dark on my bicycle to cycle the 55 miles to the Bedford Half Marathon. Thankfully I was assured a lift home from my lovely wife Sharon. The race was actually pretty uneventful (no complaints there). It was cold, a little breezy in places and undulating as ever. I wanted to run close to 1 hour 30 and just nipped in with a chip time of 1:29:57. That'll do nicely" 1 P Martelletti (VP&TH) 1:08.49 (chip time 1:08.48) 111 Mark Herbert 1:26.41 (1:26.31) 173 David Rowe 1:30.08 (1:29.57) 1006 Heather Martingell 1:56.36 (1:55.08) 1028 Mike White 1:57.30 (1:56.03) 1322 Sharon Rowe 2:09.53 (2:08.26) ANDY READING MEMORIAL 10km Sunday 11th December at Bicester Simon Burrell reports: "I somehow managed to knock over two minutes off my 10k PB today in Bicester. First sub-40 for me and the morning after the Christmas party!" 1 S Hazell (Cov G) 32.45 (chip time 32.45) 73 Simon Burrell 39.16 (39.09) BRIDGES 2.3 miles handicap Wednesday 14th December at Westminster 1 D Osbourn (unatt) 18.33 (actual time 15.38) 15 John Hanscomb 21.49 (24.49) 18 Alan Davidson 22.05 (18.05) RICHMOND parkrun 5km Saturday 10th December Daniela Mingham was the leading woman. 1 J Pfeifer (Stragglers) 18.37 4 Peter Weir 19.01 24 Tomas Sterner 20.58 25 Phil Jackson 20.59 34 Daniela Mingham 21.30 48 Daniel Chiechi 22.25 57 Karen Weir 22.58 59 Elin Mortensen 23.05 91 Zinny Gavars 25.26 94 Ally Salisbury 25.28 137 Michael Sikora 28.20 152 Stacey Barber 29.28 155 Andrew Brown 30.04 173 Pat Hewlett 33.17 BUSHY parkrun 5km Saturday 10th December It was encouraging to see Liz Kipling back in action after several months of injury. 1 J McDonnell (Luton) 14.48 26 David Rowe 17.33 59 Liz Kipling 18.56 88 Fiona Ford 19.27 115 James Whistler 19.58 277 Ian Grange 22.29 282 Chris Wright 22.35 318 Jose Scheuer 23.01 337 Adam Wright 23.22 616 Mary Hickson 27.40 634 Wally Garrod 28.03 751 John Hanscomb 32.46 762 Tanya Allen 33.58 BEDFONT LAKES parkrun 5km Saturday 10th December Mark Herbert celebrated his seventh win at Bedfont. 1 Mark Herbert 18.06 33 Mike White 24.30 64 Cindy Croucher 30.55 67 Danny Hobbs 33.36 BROCKWELL parkrun 5km Saturday 10th December 1 R Bentley (Black & B) 15.24 23 Paul Sinton-Hewitt 19.33 88 Jo Sinton-Hewitt 23.42 OLD DEER PARK parkrun 5km Saturday 10th December Mel Hunter was the leading woman. 1 M Powell (unatt) 20.58 10 Melanie Hunter 25.00 KINGSTON parkrun 5km Saturday 10th December 1 C Wagner (Stragglers) 19.13 4 Chris Camacho 20.37 GUNNERSBURY parkrun 5km Saturday 10th December 1 D Afshar (West 4) 17.22 37 Karl Garvey 22.16 RICHMOND parkrun 5km Saturday 17th December Sean Paynter and Karen Weir filled both runner-up positions. 1 J Hinton (TH&H) 17.10 2 Sean Paynter 18.23 6 Duncan Mallison 18.55 7 Peter Weir 18.57 20 Duncan Brown 20.57 24 Phil Jackson 21.00 32 Chris Read 21.41 39 Stewart Anderson 22.02 41 Karen Weir 22.06 50 Andrew Brown 22.38 66 Amrut Sharma 23.40 85 Zinny Gavars 25.01 89 Louise Davies 25.11 102 Ally Salisbury 25.43 131 Rob Kitchen 28.23 132 Philippa Kitchen 28.23 140 Martin Clark 29.07 148 Zoe Gavars 30.36 177 Pat Hewlett 36.31 185 Penny Merrett 44. BEDFONT LAKES parkrun 5km Saturday 17th December Michelle Davies was the leading woman this week. 1 J Harris (Woking) 17.50 18 Michelle Davies 23.02 19 Mark Herbert 23.03 23 Mike White 23.41 55 Cindy Croucher 32.14 64 Danny Hobbs 40.18 BUSHY parkrun 5km Saturday 17th December 1 N Aitken (Clapham) 16.23 170 Adam Wright 23.21 457 Kirsty Bangham 29.07 558 John Hanscomb 32.55 559 Tanya Allen 33.14 OLD DEER PARK parkrun 5km Saturday 17th December Simon Burrell led the way while Mel Hunter was second woman. 1 Simon Burrell 19.46 15 Melanie Hunter 25.20 22 Deborah Blakemore 31.52 GUNNERSBURY parkrun 5km Saturday 17th December 1 J Taylor-Caldwell(ESM)16.53 32 Chris Wright 22.42 45 Rob Curtis 23.54 59 Mary Hickson 26.18 KINGSTON parkrun 5km Saturday 17th December 1 A Jaksevicius (unatt) 18.47 5 Chris Camacho 20.41 16 Alan Davidson 23.23 BRAUNSTONE parkrun 5km Saturday 17th December Though finishing 4th overall, Estelle Damant was “only” second woman. 1 N Batavia (unatt) 17.27 4 Estelle Damant 17.45 ASHTON COURT parkrun 5km Saturday 17th December 1 S Penman (unatt) 18.35 9 Paul Sinton-Hewitt 20.54 44 Jo Sinton-Hewitt 25.33 WIMBLEDON COMMON parkrun 5km Saturday 17th December 1 K Macintosh (Wimb W) 18.08 161 Wally Garrod 28.54 FINALLY... A Christmas Cracker joke from Pete Mulholland: Q: What do runners do when they forget something? A: They jog their memories. Ho ho ho!