Date	Event
Sun 25^th Sept 05	Kirkstall Abbey 10k, 10am. Points race.
Sun 25^th Sept 05	Mileta 10, Spenborough.
Sun 2^nd Oct 05	Horsforth 10k, 10am. New course from Woodhouse Grove School. Points race.
Sun 9^th Oct 05	Harewood 10mile, 10.30am. Wonderful trail race, traffic free.
Sun 9^th Oct 05	Scarborough 10. 11am. Quiet country lanes.
Sun 9^th Oct 05	Heritage Run, Studley Park, Ripon, 10.30am.
Sat 15^th Oct 05	Complete Runner Cross County. York. See below.
Sun 16^th Oct 05	Bridlington Half. 12 noon. A day out at the seaside and use of Leisure facilities.
Sun 30^th Oct 05	Holmfirth 15. 10.30am. Good club event. 2 lap, hilly course.
Sun 6^th Nov 05	Guy Fawkes 10. 10.30. Off road event around the scenic Ripley Castle area.
Sun 13^th Nov 05	1^st WYWL event at Temple Newsam. ALL club required.
Sat 19^th Nov 05	Complete Runner Cross County, Wakefield. See below.
Sun 27^th Nov 05	Leeds Abbey Dash 10k. 9.30am.Flat, fast pb course.
Sun 27^th Nov 05	Rivock Edge Fell Race, 11.15 am. 9miles.

Attendance Scheme/ Club races – 2005 details:

Top 25 Club Races for 2005: Handicap/ Attendance Scheme - 10 out of 25 possible races to count. Please don’t forget to sign in the book each time you attend a club session (but only pay once per week) as each attendance at a club training session is worth 1 point and to be eligible for a trophy members must accumulate at least 30 attendance points during the year. Each attendance at a “Club” designated race earns you 5 points (see below). 50% of the required points must be achieved by attendance at training sessions.

Congratulations to Adrian who is August’s Attendance winner.

Name	August									August	August
	2	4	9	11	16	18	24	26	30	Races	Totals
Adrian Trevelyan	1			1	1		1			5	9
Alison Garlick				1				1			2
Amy Wright	1		1		1		1		1		5
Anna Lincoln	1		1						1	5	8
Chris Smith	1	1	1	1			1	1	1		7
Chris Stubbs	1			1	1		1				4
Dave Currie							1		1		2
David Nicholson	1		1						1		3
Davina Smith	1		1								2
Dominic Hopson			1	1	1						3
Donna Edmonson-Booker								1			1
Elaine Trevelyan							1				1
Gary Naylor			1	1	1			1			4
Ian Fisher				1		1					2
Joanne Belcher		1	1	1			1	1	1		6
Kay Gambles	1	1	1	1	1	1	1	1			8
Laura Brook						1					1
Lisa Hall		1					1	1	1		4
Peter Vickers					1						1
Phil Routh	1	1	1	1			1	1	1		7
Richard Lyons		1	1		1				1		4
Simon Bellwood					1		1	1			3
Simon Blackburn		1	1	1	1	1	1				6
Suzanne Bairstow							1				1
Tony Blythe				1					1		2
Warren Fletcher	1	1	1	1	1	1	1		1		8
Wilma Saville										5	5
	10	8	13	13	11	5	14	9	11	15	109

The Club races for 2005, where points can be earned, are as follows:

Date	Race Details	Comments.
February 13^th Sun	Liversedge Half Marathon, 12.00 noon.	7 runners for this first race, including Lisa Flesher who was 5^th woman.
March 13^th – Sun	Spen 20mile, 10am.	7 Idle AC runners, including 6 pb’s and 2 club records from Simon Bellwood (M40) and Richard Lyons (M45).
March Sun 27^th	Guiseley Gallop 10k, 10.30am.	13 runners at this local event.
April- Sun 3^rd	Baildon Boundary Way Half, 10.30am.	Good club turnout of 13 Idle AC runners, including Clare Sweeney in her first half marathon.
April – Tues 5^th	Bunny Run 1, 3 mile ‘Fell’ race, 7.00 pm.	11 of us were tempted by the free cream egg….
April- Sun 10^th	Wakefield 10k, 10am. Fast, flat course.	12 Idle vests at the start line for this fast 10k although no pb’s are most seem to have had time added to results.
May – Wed –4^th	John Carr 5k, Esholt, 7.30pm. Fast, flat course.	23 Idle AC vests for the first race, including David Reddish who set a new M40 club record in a time of 18.39 and Trevor Hooley who set a M50 record with 21.45. Whilst in the women Donna broke the female record in a time of 19.03 and Lisa set a new F35 record in 20.35
May-15^th Sun.	Leeds Half Marathon, 10am.	10 runners at the Leeds Half including Janet Burnside who got a pb by over 8 minutes!
June- Sat 4^th	Kirkby Malzeard 10k. Part of Black sheep series.	13 of us lined up for the start of this undulating course. Lisa Flesher was 1^st F35 and Chris Stubbs only two days after becoming a vet set a new M40 club record.
June – Thurs 9^th	Bronte 5, 7.30pm. Hilly two lap course.	6 Idle AC and four club records: Chris Stubbs M40, Richard Lyons M45, Trevor Hooley M50 and Lisa Flesher F35.
June- Thurs 9^th	Apperley Bridge Canter race. 7.30pm. Approx 10k.	250 runners for event, including a large number of Idle AC. Ian won the race and Idle at the 1^st women’s team: Jo, Kay and Lisa H.
June – Sun 19^th	Blackpool Half or Full Marathon, 9am. Weekend away.	13 in the half including decent times from Pete H and Simon and a great first half marathon from Jane. Club records for Chris Stubbs (M40) and Trevor Hooley (M50) in marathon and 2^nd women’s team for Jo, Davina and Lisa H.
July – Sat 2^nd	Burn Valley Half. Part of Black Sheep series. 2pm.	Hot conditions on a rough course reflected in a few of our race times although Chris Smith was 2^nd M40.
July – Wed 13^th	Stirton Fell race. BS, 7.30pm. 5.5 miles/800’.	6 Idle vests turned out on a fine Summer’s evening for this popular fell race.
July – Wed 20^th	Widdop Fell race. BM, 7.15pm. 7m/1200’.	No Idle AC runners at this event.
July – Sun 24^th	Pudsey 10k, 10.45.	F50 club record from Anna Lincoln.
Aug – Sat 13^th.	Arncliffe 4 mile Road race at 1.30pm and/or 1.8m fell race, 3pm.	Adrian, Anna and Wilma all flew the Idle flag in the 4 mile road race. Christopher Trevelyan showed his potential as a future fell runner by competing in the Junior fell race.
Sept –Sun 11^th	Sutton 7. 12 noon. Fast, mainly flat rural course on roads and tracks.	Whilst most of joined thousands in the Nottingham full or half marathons Dave Lewis and Kay ran this quieter event. Kay was 3^rd F45.
Sept – Sun 25^th	Kirkstall Abbey 10k. 10am.
Oct – Sun 2^nd	Horsforth 10k, 10am.	New course from Woodhouse Grove School.
Oct Sun 16th	Bridlington Half marathon, 12 Noon.
Oct – Sun 30^th	Holmfirth 15mile. 10.30am.	Incorporating Yorkshire County and York’s Vets 15 miles championships.
Nov – Sun 6th	Guy Fawkes 10mile 10.30am.
Nov 27^th Sun	Rivock Edge Fell Race. 9m. 11.15am. See fell list details.
Nov 27^th Sun	Abbey Dash 10k, 9.30am.	Race fills up quickly so get your entries in. PB course.

Race results: Various races

Giants, Withins and Windmills, 5m/850' on Tues 9th Aug:

17 Chris Smith 31.45

39 Phil Routh 33.16

66 Simon Blackburn 35.15

75 Warren Fletcher 35.51

102 Kay Gambles 47.06

103 Jo Belcher 47.07 There were 108 runners.

Pendleton Fell race, 5 miles, 27^th Aug 05:

93 Phil Routh 51.13

105 Warren Fletcher 54.56

There were 126 runners.

Spofforth Gala Trail Race 10k, Harrogate 29th August 2005

Pos	Name	Time
15	Chris Stubbs	0:38:42
28	Adrian Trevelyan	0:41:55
49	Joanne Belcher	0:45:06
82	Michael Masleczko	0:48:41
91	Laura Brook	0:49:36
100	Alison Garlick	0:50:34
133	Anastasia Lincoln	0:54:53
143	Wright Amy	0:56:05

There were 187 runners.

Great Langdale Half marathon, Cumbria. Sunday 4^th Sept.

114 Steve Little 1.56.23

221 Kay Gambles 2.10.18 There were 386 Runners.

Ryedale 10 mile Run, Malton on 4^th Sept 05:

22 Jo Belcher 1.18.37

65 Laura Brook 1.28.22

68 David Nicholson 1.28.59

69 Dexter Wright 1.29.24

72 Lisa Hall 1.31.03

101 Anna Lincoln 1.37.27 F50 Club record. There were 169 runners.

Sutton 7, Near York on 11^th Sept 05:

19 Dave Lewis 47.38

67 Kay Gambles 55.49 3^rd F45. There were 129 runners.

Great North Run: 18^th Sept 05

Peter Hilliard 1.34.32

Simon Blackburn 1.51.10

Dave Currie 1.57.11

Diana Deas 2.10.00

Martin Burnside 2.15.00

Janet Burnside 2.15.00

Jane Lewis 2.47.41

See Article below

Yorkshireman Marathon: 18^th Sept 05

Chris Smith 5.38.37

Jo Belcher 5.38.37

Lisa Hall 5.38.37

Angel of The North!

There is a lot of hype surrounding the Great North Run and there are no two ways about it – I had got myself thoroughly worked up over it.

My training was all going to plan and I had even done a dummy run with the Blackpool half marathon which had gone reasonably well.

Then about six weeks before the GNR an old sciatic problem flared up and probably because I was tensing up I was getting a horrible burning sensation between my shoulder blades. Then – two weeks before the big day – I went for a long run and my shin developed stabbing pains that left me hobbling. I was terrified!

Hell was going to freeze over before I was going to give up on the Great North Run. After all, I had waited a year for this – spent £40 on the entry fee and pledged hundreds of pounds worth of sponsorship to Marie Curie Cancer Care. Drastic measures had to be taken so, after much scientific investigation, I bought a new bed and new trainers and went to Rebecca Marshall, the physiotherapist recommended by Chris and Davina.

Fortunately, my back was fine come the weekend of September 17/18 and I was well up for a good time. I’d had an uneasy night due to wind and rain lashing at my bedroom window, but the next morning seemed still and a little overcast. Great!

But just as the elite runners set off and the rest of us stood as packed as sardines 20 minutes behind, something strange happened. The sun came out.

Now the newspapers report it was 63 degrees but each and every Great North runner will tell you that that was a lie. I went home to bed that night more sunburnt than after my week in the Costa Brava (although at least I’d been equipped with some sun tan cream then!)

Going over the Tyne Bridge was mesmerising with the gleaming domes and a ferris wheel in the background, sharply outlined against the blue sky.

But after about eight miles I can’t remember a damn thing about the route. It all just became a blur! My hands were swelling and my head was swimming.

Either I was treading on someone else’s’ heels or they were treading on mine. I went up on pavements to try and run in a straight line, but even that would only last a couple of minutes.

I think the paralytic Saturday night boozers of Bingley could walk in a straighter line than I was able to do on those last few miles. It wasn’t only the heat and lack of fitness that was getting to me, it was the fact that everybody in front kept stopping dead to walk as well – just as I would try and pick up my feet again.

It was great to see all the kids lined up the route, cheering your name (mine was emblazoned across my chest) and slapping your hand. But there is only one thing that gets you round a course without screaming for a stretcher, and that is being fit, determined, but also knowing your limits.

A half marathon is not to be sniffed at. I may not have got the time I wanted, but I lived to tell the tale. And sadly four people didn’t.

Jane Lewis

Fell Races: Sept to end November 05.

Please note that many races require that competitors carry waterproof clothing, map and compass for the competitor’s safety. Failure to comply with a race organiser's requirements will mean that you will be barred from taking part in the race. Competitors should arrive at races prepared to carry any or all of the following equipment: Windproof whole body cover, other body cover appropriate to the conditions, map and compass suitable for navigating the course, whistle, emergency food (long races). This equipment is mandatory at all Cat A Long and Medium races.

If this is the first time you have considered fell racing select a race distance well under the distance you normally run on the road.

If you retire during a race you MUST notify the officials at the finish.

If you like the idea of fell running and would like to have a go please speak to Chris.

All fell races are given a grade indicating length and difficulty. Difficulty is indicated by:

A, no less than 250 feet climb per mile, not more than 20% on roads, at least 1 mile in length (NASTY);

B, not less than 125 feet climb per mile, not more than 30% on roads (FAIRLY NASTY);

C, not less than 100 feet of climb per mile, not more than 40% on roads and contain genuine fell terrain (NOT VERY NASTY).

Length is indicated by: L, 12 miles or more; M, 6 miles and over but less than 12 miles; S, under 6 miles.

SAT SEPT 24^th GOOD SHEPHERD CLASSIC. BL. 10.30am. 15m/2000’ from the Good Shepherd Centre, Mytholmroyd. £5 to organiser. Experience required, Navigational skills required.

SUN OCT 9^th BRONTE WAY. BM. 11am. 8m/1150’ from Wycoller Country Park Info Centre. £6 on day. Point to Point race from Wycoller to Haworth. Beer to every finisher. Pre-entries guaranteed coach to start from Haworth, leaving at 10am (Pre-enter by 24^th Sept if coach to start required). Website: www.kcac.co.uk

SUN OCT 9^th LONGCROFT ENGINEERING HIGH BROWN KNOLL FELL RACE.BM. 11.30am. 6.5m/1050’ from Mytholmroyd Community Centre. £3 on day. Website: www.ogdenwater.freeserve.co.uk

SUN OCT 16^th BEEFY’s NAB. BS. 3pm. 3m/650’ from Lamb Inn, Oxenhope. £3 on day. Race in memory of Ashley Bevan. All proceeds to Upper Wharfedale Fell Rescue Association. All competitors asked to bring a raffle prize. ). Website: www.kcac.co.uk

SUN OCT 16^th MALHAM CHARITY RELAYS 11.30am. Each leg about 0.75 mile 400ft. Teams are made up at random from those who turn up on the day and include a mix of all age groups from juniors to vets. This is a fun event for charity BOFRA Race

SAT OCT 23^rd WITHINS SKYLINE. BM. 11.30am. 7mile/1000’ from Penistone Hill Country Park, Haworth. £3 on day. All finishers receive a Cadbury’s “Curly Wurley”. Free coffee & biscuits.

SUN OCT 30^th RUNNING BEAR RACE YOU TO THE SUMMIT. CS. 11.30am. 4m/800’ from the Summit Inn on the A6033 Todmorden Road, Summit, Near Littleborough. £3 on day. Local knowledge an advantage. Course partially marked. Website: www.ogdenwater.freeserve.co.uk

SAT NOV 5^TH SHEPHERDS SKYLINE. BM. 2pm.6.25m/1150’ from the Shepherds Rest Inn, Lumbutts Road, Todmorden. £3 on day. Website: www.todharriers.co.uk

SAT NOV 19^th GREAT WHERNSIDE FELL RACE. AS. 11am. 4m/1555’ from the Kettlewell campsite. £4 on day. Local knowledge an advantage. No toilets.

SAT NOV 19^th HARRIERS V CYCLISTS. CM.2pm. 6m/650’ from Fisherman’s Inn, Dowley Gap, Bingley. £2.50 on day. Website: www.bingleyharriers.co.uk

SAT NOV 19^th KIRBYMOORSIDE FELL RACE. BM. 11am.6.5m/1600’ from Beckside Village Hall, Kirkby in Furness, Cumbria. £3.50 on day. Website: www.bcrunners.org.uk

SUN NOV 27^th RIVOCK EDGE FELL RACE. BM. 11.15am. 7-8??m/1500’ Registration from Bridge Inn, Silsden. Nr Keighley. £4 on day.

Robin Hood Marathon, Nottingham

Robin Hood Half and Full marathons at Nottingham, 11th Sept 05

Half Marathon:

491 Adrian Trevelyan 1.34.41

4385 Wilma Saville 2.05.29

4757 Elaine Trevelyan 2.09.16

5404 Anna Lincoln 2.13.29 F50 club record

5661 Suzanne Bairstow 2.19.20 There were 7086 runners.

Marathon:

196 Chris Smith 3.21.51

402 Jo Belcher 3.38.39

460 Lisa Hall 3.45.38 pb

707 Davina Smith 4.04.39

747 Laura Brook 4.07.42 F45 club record.

822 Gary Naylor 4.14.02

There were 1204 runners

We think that we were 3rd women's team in the marathon!!

It wasn't a bad outing really - 11 runners, 2 club records and a team prize!

Leeds Abbey Dash: Final points race for 2005

We now have entry forms for the Leeds Abbey Dash on Sunday 27^th November. Please get your entries in as soon as possible as the race soon reaches its limit. You can now enter online for this year's Help the Aged Leeds Abbey Dash, sponsored by Abbey. The race follows a fast, flat course which starts in Leeds city centre, goes up Kirkstall Road, past the ancient ruins of Kirkstall Abbey and finishes outside the Town Hall.

This year there is a pre-event aerobic warm up, kindly supported by BUPA Care Homes. It will take place in Victoria Gardens, The Headrow, from 8.30am.

Reebok have kindly donated £3,000 worth of prizes including £250 should anyone break the race record (male 28.45mins, female 32.15mins). You can take part in the race either individually, or as part of the Corporate team or Club team challenges.

Monies raised from the Help the Aged Leeds Abbey Dash will go towards funding older people's projects in the Leeds and West Yorkshire area. Last year, Help the Aged funded projects which helped to reduce loneliness and isolation amongst older people. The organisers are keen to point out that by running the dash everyone is making a real difference to the lives of older people. Email to events@helptheaged.org.uk to enter online.

Brass Monkey Half marathon

The 2006 Brass Monkey Half marathon will be on Sunday 22nd Jan 05 at 10am. Entry forms are now available at the club and although this seems a long way off please get entries in immediately as the race is always oversubscribed. This is a fast, flat, pb course!!

West Yorkshire Winter League 2005/6 season

The League meeting took place on for Friday 9^th September. At this meeting the dates and venues of the 5 West Yorkshire Winter League cross country events were arranged. This is the main league that we encourage members of Idle AC to run. Last year, our third year in the League, was a huge success with 23-32 members at each race. Last year we were able to show that despite our small size we are capable of achieving a great deal and we emerged as league champions. In addition the men’s team picked up the men’s trophy ahead of bigger more established clubs. We also had the following individual trophy winners:

Steve Bottomley – 2^nd man, Doug Briggs –5^th man.

Donna Edmondson –3^rd woman, Lisa Flesher-1^st F35.

This will be Idle AC’s fourth year in the WYWL and it’s important that as a club we all try to commit to running in all 5 fixtures if at all possible as these are TEAM events. Last year we proved that we could field a fairly strong team when the whole club runs. This year we have many more members who will be a real asset in these events. Please all take the opportunity to ask the Committee (and other members) any questions about the WYWL, particularly if you are new to cross country running. The League, whilst competitive, is friendly and encouraging to all levels.

To count for individual awards you must complete all five events, and your scores will be added together. At the end of each race each individual is given a tag which denotes their points scored in the race. This works as follows: The first male runner gets 200 points, second gets 199, third gets 198 and so on. The first female runner gets 100 points, second gets 99, third gets 98 and so on. So in addition to the team positions, individual results are available after each event and individual and category winners are presented with individual trophies at the Presentation Evening held at the end of the season (10^th March 06 hosted by Stainland Lions).

There are 8 clubs that form the WYWL: Idle A.C, Pudsey Pacers, Skipton A.C., Leeds & Bradford Tri, Dewsbury Road Runners, Baildon Runners, Stainland Lions and St.Bede’s. The fixtures for 2005/6 are confirmed as follows:

Date Host club Venue

1.Nov 13th LBT New course at Temple Newsam.

2.Dec 4th Pudsey Pacers Black Carr woods, Pudsey. Fancy dress/silly

hats.

3.Jan 8th Neutral event jointly hosted by LBT & Pudsey Pacers. Bramley Falls

Park

4. Jan 29th Baildon Runners Tong Park, Baildon.

5. Feb 19th Stainland Lions Possible new course from Heath Rugby

Club.

All are 11am starts. Full details will be circulated to club contacts prior to each event.

Whilst the League does offer individual trophy positions, its primary objective is team competition. The five team scores are added together to decide the following team trophies:

1^st Combined Team, 2^nd Combined Team, 3^rd Combined Team.

1^st Male Team.

1^st Female team.

1^st Vets Team (combination of male/females).

A club team is the first seven men to cross the line (which must include 2 vets), and the first three women (including 1 vet), in each event.

The vets’ team is the 2 male and the one female counting vets added together.

Different runners may score in different races - it’s just first past the post on the day.

The first Combined Team can enter the National Cross Country Final and the 2^nd Combined Team can enter the Plate Race at the National Final which will take place at Nottingham on 19^th March 06. Further details will be circulated prior to each event.

Any questions please speak to Chris as he is not only Secretary of the WYWL but he is the only runner to have run all 65 consecutive races in the past 13 years (Davina has slacked and has only run 63!).

Complete Runner West Yorkshire Cross Country League.

Whilst we would encourage ALL members to run the West Yorkshire Winter League, those who prefer off road running might like to take part in the Complete Runner events as additional races.

The fixtures are: Sat 15^th Oct – York, Rowntrees/Knavesmire Harriers, Sunday 30^th Oct – Otley, Eastholme Fields, Sat 19^th November – Wakefield and Sunday 4^th December – Nunroyd Park, Guiseley (this is the same day as the WYWL event at Pudsey but it is possible to run both events). The women’s race is 5-5.5km at approx 1.45pm and the men’s race is 9-9.5km at approx 2.15pm. Chris will enter teams and members will be able to run by collecting a number from Chris and paying £6 (to cover all races). There is a team event (6 men, 4 women) and it would be good to get men’s and/or women’s teams out at a couple of events at least. There is a team trophy available for smaller clubs like us in the League. Please let Chris know ASAP if you are interested in running any/all of the races.

2005 sees the introduction of an award for smaller clubs, like us. This competition, for the John E Smith Memorial Trophy, will run along side the main championships. For full details visit the Complete Runner website: www.completerunner.co.uk

London Marathon 2006: Sun 23^rd April 06.

If you’d like to run the London Marathon in 2006 you will need to enter using the official entry form that is within the official event magazine called Marathon News. We have copies at the club or the nearest stockist is at JJB Sports at Morrisons Complex. The closing date for entries is 21^st October 2005 so get your entries in ASAP.

If you have applied to run or have run the event in the last five years a copy of Marathon News will be sent to you automatically.
Check out the London Marathon Website for details: www.london-marathon.co.uk

Successful and unsuccessful applicants will receive a reply in early December 05. Anyone who is unsuccessful in their entry will be eligible for the draw for the club entries, which normally takes place at the Christmas Do. Idle AC will have at least 2 club entries. We hope (if everyone gets in!!) to have a large number of London marathon runners in 2006.

In addition members gain an automatic place under the ‘good for your age’ system. If within the last 18 months you have run between 2.45 and 3.00 (men aged 18-40) or sub 3.15 (men aged 41-59), you qualify automatically, and must fill in a different form. Women aged 18-49 need to have run between 3.15and 3.45 in 2004 or 2005 to qualify automatically.

Great Britain selection.

Below is a recent email from Ian as he has again been selected to run for Great Britain:

I'm racing for GB again in the marathon. This time it is in Nairobi in Kenya on the 23rd October. I will be leaving here about ten day's before hand to acclimatise to 5000 metres above sea level. It is positioned about 70 miles below the equator. I do pick the easy ones don't I?

Training has being going well. I have been doing sensible volume and some biking. I find this helps take out the boredom as well as protecting the joints. Anything over 90 minutes training is done off road.

On my weekly 2.45 - 3hr run's. I'm togged out in winter gear and a gillet and hat. I did this sort of conditioning while I was training for Mumbai last January. This sort of conditioning does prepare you for what is to come.

I have to take more jabs and anti-malaria tablets for Kenya. This is really connected with sea level parts. Being 5000 metres up, I should be alright. But I won't risk it though.

I hope this doesn't conflict with any cross country races that I want to do with Idle AC.

One other thing. It also mean's I will get another ahem GB kit, and not a blatant JJB copy ha ha. I think it will look nice next my 'other' GB kit don't you think?

Regards

Ian

4^th Annual Sewage Works Surprise Club Handicap Race: Sunday 18^th December at 10am.

As members may be aware December 02 saw the start of a yearly tradition for Idle AC – the annual Sewage Works Surprise club handicap race! The race is open to all members and will be run as a 4 mile Handicap race from the Stansfield Arms Pub at Apperley Bridge, starting at 10am on Sunday 18^th December 05. Fancy dress is optional but it all adds to the fun and entertains passing motorists!! There is a special annual trophy for the winner, which was won last year by Stephen Edwards. He received the special trophy, presented to him by Chris, at the presentation afternoon at the Symposium (we hope to arrange the same thing for this year). Richard Lyons finished in second place with Clare Sweeney, dressed as Andy Pandy in 3^rd place.

Christmas Do 2005

Although it seems a long time away please keep the evening of Friday 9^th December free as we have booked a room at Idle Working Men’s Club for our Christmas Do. As with 2004 it will be a buffet and disco and huge secret raffle. Please give any raffle prizes to Kay so that she can wrap them all up.

Congratulations

Congratulations to Gary and Debbie on their engagement on Saturday 10th September, the day before Gary ran a pb at Nottingham marathon. Suggestions that certain male members advised him just to keep on running when he went through the finish line are completely without foundation.

Best wishes from all at Idle AC.

New for Wednesdays

Following the success of Wednesday nights when we regularly have 15+ runners we have decided to offer a coached session on the first Wednesday in each month. This will start on Wednesday 5^th Oct at 6.30pm.

New Members

This month we welcome 1 new member – Peter Hilliard. Peter used to run with Chris and Davina many moons ago and then took a few years’ rest. It’s great to see him running again and that he’s joined Idle AC. Welcome.

Guy Fawkes 10: Sunday 6^th November. 10.30am.

We now have entry forms for this popular 10 mile hilly course which has the first and last miles on forest trail bridleways from the historic village of Ripley.

From The Coach…

“The hills are the last thing to come!” is a common piece of advice I give to newer runners. I use it often because the most common complaint from those starting out in the sport as they build up their stamina, is that whilst everything else can seem to be fine, they still struggle so much on the hills. Obviously they never become as easy as flat running, because effort has to be diverted away from maintaining pace towards a struggle against gravity.

At the other end of the scale, towards the end of a twelve mile run taking in Cottingley and Heaton, I found myself approaching the bottom of Gaisby Lane. In a fatigued moment, I wondered how many times I had run up that particular hill in my eighteen years of running, and, fleetingly, how many more times I would be able to run up it before I could no longer face the psychological and physical challenge. I wondered then about Ian, who lives opposite the bottom of this long, curving ascent, and whether he begins any of his training runs with the climb up Gaisby to Wrose Road.

I suspect not, because in cardio-vascular terms a hill effort is just as stressful as a burst of speed on the flat – something we would never attempt from a “cold” start. Here, as with every type of training, warm up is necessary. Steve Moneghetti, the great Australian Commonwealth Marathon medallist, would regularly embark on monstrous 28 mile training runs, yet the first three miles were run at 9 minute mile pace, a steady jog for even a modest recreational runner.

So just as we warm up for speedwork, we should arrive prepared for a hill. It’s pretty much impossible to maintain pace on starting to climb a hill without a huge expenditure of effort, but clearly Yorkshire runners, accustomed as they are to regular climbs, slow down far less than those from flatter parts of the country. There are ways in which we can make it easier too. A good psychological trick is to look at the ground only ten feet ahead – gazing up a long hill can be a little demoralising. The stride should be shortened – this has the same effect as engaging a lower gear in a car in that the same power output produces a lower but sustainable speed. So the steeper the hill the lower the gear. As we venture off road into cross country and fell, this progression continues. On the very steepest of off road hills, say in fell races, the struggle against gravity can be such that it’s better to walk. Here a “pumping” action can be adopted. The hands should be placed on the tops of the knees, and as one leg goes forwards, the opposite arm should push down on the knee to take the upper body weight and drive it upwards, using the rear lower leg as a post against which to push. Do not however push down on the mid thigh as this has the opposite effect. In the recent Yorkshireman off road marathon, Lisa, Jo and I, still tired a week after quick road efforts at the Nottingham Marathon, simply walked the stiff climbs to conserve already depleted energy stores. We were hardly left behind by people still attempting to run.

So what of the specifics of hill training? Firstly, don’t avoid them on those medium runs of six miles plus. As your fitness builds, choose routes with long steady climbs in the mid section, like over Baildon Moor and back on the canal, up Hollins Hill to Guiseley, or Woodhall Road from Calverley to Thornbury. Then, having gained experience and fitness, try sticking Carr Lane on the end of a two hour run. This directly addresses the problem that when you tire, the hills are the first thing to go! Other monsters to enjoy apart from Gaisby are Park Road and Bank from Harrogate Road above Greengates. Ainsbury Ave is a full mile bottom to top, and the full length of Harrogate Road from Greengates is longer.

Within the Club’s Tuesday repertoire, hill training regularly appears, though a weekly hill session is advisable anyway at this time of year. I broadly split sessions into two types, which are useful for different reasons:

1. Repetitions of less than 2 minutes – for speed and power

2. Repetitions of more than 2 minutes – for endurance

A session of 5 times up Carr Lane (5 – 7 mins) at sustained pace with a jog return trains the cardio-vascular system for speed endurance in the same way as long flat repetitions, with the added mechanical benefit in terms of technique and specific muscle conditioning. There are big changes in range and load in muscle contraction and expansion, which in Category A fell races for example can be a real shock to unaccustomed muscles, leading to pain from damaged muscle fibres.

A shorter hill should be selected for say 20 – 50 yard bursts at speed with an easy jog recovery. This type of session has little effect on endurance, but trains the fast twitch muscles associated with speed and power. Many more repetitions can of course be completed, though to maintain quality the recovery should be at least twice as long as the effort.

Finally it is possible to be positive about hills! Each one is a minor achievement and a source of satisfaction. Why else would anyone say they had “a mountain to climb” when faced with a difficulty in life? In fact running up mountains has helped me get smaller challenges into perspective. Standing at the bottom of Snowdon in Wales once, I exchanged glances with a group of Japanese tourists, who looked a little curiously at my running attire. They then got onto the steam train which ascends to the summit, and I set off to run. On alighting at the summit station, they looked a little shocked to find me looking at them again. They didn’t look impressed with the summit of Snowdon, and got straight back on the train to return.

As they came out of the station back down in Llanberis, I was sitting on a bench reflecting on a strong ascent and quick return. Their mouths opened visibly as they saw me, and I looked at them inscrutably for no more than a moment.

So the hills do come last, but they do come. If like me you always accept the challenge of your particular Gaisby Lane, then they will stay. And one day you will think back, and realise that you ran up it without noticing.

- Chris

Current Men’s Club Records

Distance	Category	Name	Time
5 Km	Open	Joe Marjoram	17.08
	M40	Simon Bellwood	18.30
	M45	David Lewis	18:46
	M50	Trevor Hooley	21.22
5 Miles	Open	Doug Briggs	29:43
	M40	Chris Stubbs	31.06
	M45	Richard Lyons	33.22
	M50	Trevor Hooley	38.42
10 Km	Open	Douglas Briggs	36.13
	M40	Chris Stubbs	38.32
	M45	Dave Lewis	38:57
10 Miles	Open	Joe Marjoram	1:01:22
	M40	Chris Stubbs	1:05:14
	M45	Steve Little	1:08:54
Half Marathon	Open	Douglas Briggs	1:18:58
	M40	Chris Smith	1:24:05
	M45	Steve Little	1:28:38
15 Miles	Open	Chris Stubbs	1:37:03
	M40	Simon Bellwood	1:43:58
	M45	Trevor Hooley	2:03:18
20 Miles	Open	Chris Smith	2:24:00
20 Miles	M40	Simon Bellwood	2:17:26
	M45	Richard Lyons	2:34:51
Marathon	Open	Chris Smith	3:04:12
	M40	Chris Stubbs	3:11:24
	M45	Richard Lyons	3:36:15
	M50	Trevor Hooley	4:15:08

Current Women’s Club Records