Date	Event
Sun 3^rd Feb 08	Dewsbury 10k. Fast, Flat PB course. NO on day entries. Race Full.
Sun 10^th Feb 08	Blackburn Winter Warmer 10k. Traffic Free (Witton Park),11am.
Sun 10^th Feb 08	Liversedge Half. Race Full.
Sun 24^th Feb 08	5th WYWL cross country hosted by Skipton AC. See below. All club needed to run.
Sun 2^nd March 08	Haweswater Half, Cumbria. 12 noon. Out & back, hilly challenging course.
Sun 2^nd March 08	Norton 9 (Nr Doncaster),11am, scenic, rural course.
Sun 9^th March 08	East Hull 20,10am, fast flat 20miler.
Sun 16^th March 08	Ackworth Half,10.30am.
Sun 16^th March 08	Spen 20. Hilly course usually with snow or giant hail stones but always popular with Idle AC!!
Sun 23^rd March 08	Guiseley Gallop (Approx) 10k.10.30am. Great local event.
Sun 30^th March	Wakefield 10k. 10am.
Sun 30^th March 08	Hornsea 1/3 Marathon,11am. Great for a seaside weekend!
Sun 30^th March 08	Burnley 10k, 11am.
Tues 1^st April 08	Bunny Run 1, 7pm. FREE CHOCOLATE!!
Sun 6^th April 08	Baildon Boundary Way Half marathon. Race full.
Sun 13^th April 08	London Marathon.

Attendance Scheme/ Club races – 2008 details:

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. Each attendance at a “Club” designated race earns you 5 points (see below).

The Top 20 Club races for 2008, where points can be earned are as follows.

Date	Race Details	Comments.
March 16^th – Sun	Spen 20mile, 10am.
March 23^rd – Sun	Guiseley Gallop (Approx 10k)
March 30^th - Sun	Wakefield 10k.
April – Tues 1^st	Bunny Run (1) 3miles, 7pm.
May – Sun 4th	Bluebell Trail 10. Multi Terrain.
May – Wed 7th	John Carr 5k, Esholt, 7.30pm. Fast, flat course.
June – Wed 7^th	Chevin Fell Race, AS, 3.5m/900’. 7.30pm.
June – Thurs	Bronte 5, 7.30pm. Hilly two lap course.	Date to be confirmed.
June – Sun	West Yorkshire Fire 5 2pm. Hilly & rural. Free food!!	Date to be confirmed.
June – Sun 15^th	Castle Howard 10k.
June – Wed	Otley 10. 7.30pm.	Date to be confirmed.
July – Wed 9^th	Stirton Fell Race. BS. 5.5m/1200’. 7.30pm.
July –Sun 29^th	Pudsey 10k, 10.45.
Sept – Sun 14^th	Yorkshireman Marathon or Half, 10am.
Sept – Sun 14^th	Wetherby 10k.
Sept – Sun	Horsforth 10k, 10am.	Date to be confirmed.
Oct –Sun 26^th	Withins Skyline Fell Race, BM, 7m/1000’ 11.30am.
Oct – Sun	Holmfirth 15mile. 10.30am.	Date to be confirmed.
Nov – Sun	Guy Fawkes 10mile 10.30am.	Date to be confirmed.
Nov - Sun	Abbey Dash 10k, 9.30am.	Date to be confirmed.

Fell Races 2008: Feb to end April 08.

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.

FRA Website: www.fellrunner.org.uk

SAT FEB 9^th WADSWORTH HALF TROG. BM. 10 am. 9m/1500’ from the Old Town Cricket Club, Hebden Bridge. £6, closing date: 2^nd Feb. No entries on day. Website: www.cvfr.co.uk

SAT FEB 9^th WADSWORTH TROG. BL. 10.10 am. 20m/4000’ from the Old Town Cricket Club, Hebden Bridge. £6, closing date: 2^nd Feb. No entries on day. Website: www.cvfr.co.uk Full body cover, map, compass, whistle and emergency food must be carried for either events above. No kit, no run.

SAT MARCH 1^st NOON STONE FELL RACE. AM. 12 noon. 9m/2300’ from Top Brisk Inn, Lumbutts, Todmorden. £4 on day. Website: www.todharriers.co.uk

SUN MARCH 2^nd HARTCLIFF HILL CHARITY RACE.BS. 12 noon, 2.5m/500’ from Langsett Barn on A616. Donation of at least £5 (Yorks Air Ambulance & Wharfedale Hill & Rescue. Website: www.pfrac.fsnet.co.uk

SAT MARCH 8^th. HALF TOUR OF PENDLE. AM. 11am. 9m/2250’ from Barley, Near Burnley. £2.50 to organiser by 3^rd March.. Website: www.clayton-le-moors-harriers.co.uk

SUN MARCH 9^th. IAN ROBERTS FELL RACE. BM. 11.00pm 7m/1000’ from Marsden Cricket Club. £4 on day. Website: www.holmfirthharriers.com

SAT MARCH 15^th. WUTHERING HIKE (Haworth Hobble). BL. 8am. 33m/4400’ from Haworth Community Centre. £20 teams of 2 or £11 solo. Entry on official entry form. Full kit to be carried. Bring mug for drinks en route. Hot meal at finish, showers/changing. No litter to be dropped. Website: www.kcac.co.uk

SAT MARCH 15^th WINDMILLS WHIZZ. BM. 11.30am. 7m/800’ from Ogden Reservoir, Causeway Foot. £5 on day. Website: www.ogdenwater.freeserve.co.uk

SAT MARCH 29^th MIDGLEY MOOR RACE. AS. 11am. 5m/1250’ from Booth Cricket Club, Booth, Halifax. £3.50 on day. Website: www.cvfr.co.uk

TUES APRIL 1^st BUNNY RUN 1 CS 7pm. 3m/300’ from Dimples Lane Quarry. Registration at the Old Sun Hotel, Haworth (5mins from start)£2 on night only. Crème Egg to all finishers. All prizes Easter Eggs. 3 out of 4 races to count for overall awards. Highly recommended event/series.

SAT APRIL 5^th PENDLE FELL RACE. AS. 2pm. 4.5m/1500’ from Barley Village Hall, Barley, near Burnley, Lancs. £3 on day. Refreshments in village hall. Website: www.clayton-le-moors-harriers.co.uk

TUES APRIL 8^th BUNNY RUN 2 CS 7.15pm. 3m/300’ from Dimples Lane Quarry. Registration at the Old Sun Hotel, Haworth (5mins from start)£2 on night only. Crème Egg to all finishers. All prizes Easter Eggs. 3 out of 4 races to count for overall awards. Highly recommended event.

SUN APRIL 13^th GISBOROUGH MOORS RACE. BL. 11am. 12.5m/2600’from Guisborough Rugby Club. £9 to organiser. Website: www.nym.ac

TUES APRIL 15^th BUNNY RUN 3 CS 7.30pm. 3m/300’ from Dimples Lane Quarry. Registration at the Old Sun Hotel, Haworth (5mins from start)£2 on night only. Crème Egg to all finishers. All prizes Easter Eggs. 3 out of 4 races to count for overall awards. Highly recommended event.

TUES APRIL 22^nd BUNNY RUN 4 CS 7.30pm. 3m/300’ from Dimples Lane Quarry. Registration at the Old Sun Hotel, Haworth (5mins from start)£2 on night only. Crème Egg to all finishers. All prizes Easter Eggs. 3 out of 4 races to count for overall awards. Highly recommended event.

SUN APRIL 26^th THREE PEAKS RACE. AL.10am. 24m/4500’ from the Playing fields, Horton in Ribblesdale. £20.Must pre-enter. Visit website for details: www.threepeaksrace.org.uk

TUES APRIL 29^th BUNNY RUN RELAY CS 7.30pm. 3m/300’ from Dimples Lane Quarry. Registration at the Old Sun Hotel, Haworth (5mins from start)£6 per team of 3 on night only. 1^st leg 2.5m/250’, 2^nd & 3^rd legs 2m/200’. Almost any conceivable team composition welcome including mixed, family etc. Relay batons are eggs!!Crème Egg to all finishers. Soup & roll included. Highly recommended event at a bargain price.

Northumberland Coastal Run.

Adrian mentioned this race last year as a possible weekend away run. Unfortunately it clashed with the Idle Trail Race in 2007 so we couldn’t really ‘sell’ it to the club as we needed you all to marshal! The good news is that it doesn’t clash in 2008. Here are the details.

Why run it? It was voted the number 1 race in Runners World in 2007. It looks stunning!

When? 20^th July 2008 at 10.30am.

Where? Point to Point race from Beadnell to Alnmouth, Alnwick, Northumberland.

Distance? 14 miles multi-terrain.

What the race organiser (Via Runners world, enter on online) says?

Stunning scenery down Northumberland's coast from Beadnell Harbour to Alnmouth Estuary - start and finish on sandy beach with dunes, cliffs, more beaches and roads en route. Distance and terrain depend on the tide; there is an established route using well-marked footpaths and roads. This year the tide will be well out but your feet will still get wet. Pre-race transport available from Alnmouth to Beadnell £2.50 extra. Technical Tshirt for all finishers. See alnwickharriers.co.uk for pics. Voted BEST RACE IN BRITAIN in RW Runners Poll 2007. Finish times given to 3 hours.

Website details: www.alnwickharriers.co.uk

Race Results Various:

Dewsbury 10k 3/2/08

229 Sean Duffey 41.54pb

233 Adrian Trevelyan 41.57

260 Gary Naylor 42.32pb

319 Leon Winder 43.44pb

373 Tim Whitcombe 44.58pb

447 David Hudson 46.28

496 Lisa Hall 47.32pb Current CR

576 Rhea Hawkins 48.58

586 Andy Moakler 49.13 pb

721 Vicky Hudson 52.35

844 Ana Lincoln 55.54 1097 ran

Yorks Vets Grand Prix Race 1, Horsforth:

54 Pete Helliwell 36.30 103 ran

Liversedge Half Marathon 10^th Feb 08

73 Dave Lewis 1.36.18

190 Lisa Hall 1.49.24 Current Female CR

348 Ana Lincoln 2.09.25 423 ran

Ilkley Fell Race 24/2/08 AS 5m/1260'

121 Phil Routh 53.50

133 Richard Raistrick 54.19

187 Tony Blythe 58.54 266 ran

Great North West Half Marathon, Blackpool, 24/2/08

484 Roy Bradshaw 1.44.25

Great Daffodil Appeal.

We are once again supporting the Marie Curie Cancer Care Great Daffodil Appeal during Feb/March. We have a box of daffodils at the club and we hope that members will pay a suggested £1 donation.

· Marie Curie Cancer Care provides high quality nursing care and emotional support, completely free of charge, to thousands of cancer patients and their families across the UK.

· This year they will care for around 25,000 terminally ill patients in their own homes and in the Marie Curie Hospices.

· By taking part in the Great Daffodil Appeal, we will have helped to make it possible for this special care to continue.

Visit their website www.mariecurie.org.uk/daffodil.

Annual General Meeting – Thursday 10^th April 08.

Idle AC’s sixth AGM will be held on Thursday 10^th April at 7.15pm at the Cricket Club. This is your big chance to air your views on the club’s present and future policy and activities. Please note that there will be no club training on this date. An agenda will be available to all members within the next few weeks. Please note that members must be at the AGM in order to vote for the committee nominations. Members are reminded that subs will be collected (£15) at the AGM when a membership form will need to be completed.

It would be appreciated if all subs could be paid by the beginning of May at the latest as annual subs then need to be paid to England Athletics.

ChiRunning Workshop.

ChiRunning combines the inner focus and flow of T'ai Chi with the laws of physics to create a revolutionary running form that reduces injury and increases efficiency.

ChiRunning could benefit you by:

Reducing impact, pain & injury enabling runners to train more consistently.
Improving running efficiency & reducing your effort allowing you to increase speed and distance safely.
Vitually eliminating post running soreness and reducing post run recovery.
Increasing performance & reducing race times.
Making running more enjoyable.

It is claimed that ChiRunning helps runners realise these benefits by:

· Strengthening core muscles.

· Improving posture.

· Loosening joints & relaxing limbs.

· Improving breathing techniques.

· Increasing mental focus an clarity.

The above info was provided in a poster that I received from Julie Parker. Julie practices Tai Chi in addition to her running. Two of her friends, both certified ChiRunning instructors run Workshops. The next workshop is being held on Saturday 15^th March at the Crescent Hotel, Ilkley. It’s a full day workshop (10-4) which costs £110, including lunch. If anyone wants any further info about the course you can email Bridget Barr or Sarah Tomlinson at revolutionaryrunning@hotmail.co.uk. Alternatively I can pass on their phone numbers. For further info about ChiRunning visit: www.chirunning.com .

Help wanted.

Those of you who were at the Tuesday Training Session on 19^th Feb will know that Rhea, on behalf of her friend, Jenny, Area Event Manager for Race for Life, is asking the club to support the Race for Life by volunteering their assistance. A recent email explains:

‘Firstly, let me introduce myself. I am the Area Event Manager for Race for Life in Bradford, my friend Rhea said you may be the best person to contact as my reason for writing to you is we are looking for volunteers to assist at the Cancer Research UK’s Race for Life event this year, the date and times are below.

Race	City/Town	Postcode	Date	Time	Expected Participants
Lister Park	Bradford	BD9 4NR	01/06/2008	10:30	2,500
Lister Park	Bradford	BD9 4NR	01/06/2008	14:30	2,500

Cancer Research UK’s Race for Life 2008 is the UK’s largest women only fundraising event where women of all ages and fitness levels are invited to come together to walk, jog or run 5k and raise money to help beat cancer.

In 2008 there will be 262 Race for Life events taking place across the UK from 3^rd May 2008 until the 27th July 2008, which will hopefully raise over £50 million to fund Cancer Research UK’s life saving work .

More and more Running clubs across the UK are getting involved and volunteering to help out on the day and therefore I am writing to see if this is something that you and your club would also be interested in.

Volunteering at Cancer Research UK’s events is an immensely rewarding experience. Race for Life has a unique atmosphere which is both celebratory and emotional. It is an inspiration to see the charity’s supporters come together to raise money for the life-saving work of Cancer Research UK.

Please can anyone who is able to assist with this let me know ASAP. I can then let her know how many of our club are able to help.

This provides a valuable opportunity to assist with a huge event which is useful experience but also helps a really worthwhile charity.

Check out the following websites:

www.raceforlife.org or www.cancerresearchuk.org/10k .

Club Weekend Away in Lakes.

Just a reminder that you are all invited to come on the weekend in the Lake District on 21^st-22^nd June 2008. It would be wonderful to have as many people as possible come (partners and families welcome).

The deadline for the group booking of Hawkshead Youth Hostel is Tuesday 4^th of March (£17.50 per person per night – money to a committee member) but if you’ve missed that already then you can still make your own arrangements for camping or B+B.

For those of you travelling up on Friday night, you can go up the old man of Coniston with Tony Brayshaw (I think that’s right anyway). The rest of us will travel up early Saturday and all meet up for a walk or run. Later that day there happens to be the Lakeside to Gummer’s Howe category AS fell race which involves rowing across Lake Windermere. This race always fills but there are currently spaces available so ask Chris Smith for an entry form if you would like to do that. However, this is by no means compulsory and there will be the option of a gorgeous off road run in the long midsummer evening, or just lazing around watching the race, or doing your own thing. On Saturday night we can meet for a meal and/or a few drinks in one of the pubs in Hawkshead.

Sunday morning is mountain biking in Grizedale forest. If you’re not bringing your own bike, I’m arranging cycle hire (£11 each for a group of ten or more, or £15 each if there are fewer of us). Grizedale forest has a selection of trails of different lengths, hilliness and difficulty. But again you can obviously do whatever you like instead. In the afternoon we will head back to Bradford.

There is room for variation such as harder training runs or other activities so let me know if you have any ideas and please ask if you have questions. Look forward to seeing you there. Lisa

Vasque Ultrarunning Championships 2008.

Yes, it’s here, the Vasque (formerly Montrail) Ultrarunning Championships 2008 race table! It all starts with Wuthering Hike on 15^th March. You can compete by completing any four including at least one in each distance category, or you can do all twelve. Chris Stubbs was eyeing up that 61 miler last time I spoke to him, and it only takes three to form a team if you want to join him. I (Lisa) have done four of these before if you’d like to know anything. Or you might be better asking Tony Wimbush since he is actually good at it. Register and find further details at www.runfurther.com

Date	Race name	Distance	Location
Short
15 March	Wuthering Hike	32	Yorkshire
22 March	Manx Mountain Marathon	30	Isle of Man
27 July	Downland Ultra Challenge	30	Sussex
27 September	Pumlumon Challenge	26	Mid Wales
Medium
12 April	Calderdale	37	Yorkshire
17 May	Marlborough	33	Wiltshire
05 July	Osmotherly Phoenix	33	North Yorkshire
20 September	High Peak 40	40	Derbyshire
Long
10 May	Fellsman	61	Yorkshire
09 August	Devil O'The Highlands	43	Scotland
06 September	Bullock Smithy	56	Peak District
04 October	Long Mynd	50	Shropshire

The Idle Trail Race – Sunday 3^rd Aug 2008

Following the amazing amount of positive feedback from our hosting of the of the 3^rdIdle Trail Race we are now organising this year’s event, which we hope will be even bigger and better than last year. Entry forms will shortly be available on our website. On-line entries will shortly be available via www.runnersworld.co.uk & on www.ukresults.com. This year we will be raising money for Yorkshire Cancer Research. We will be starting to contact certain organisations to seek sponsorship/support in raising money for this charity. If anyone knows any companies that might be interested in supporting our efforts please let me know. The Trail Race committee will be: Chris, Davina, Martin, Lisa, Steve, Tim & Sean Duffey. For details of the charity visit: www.ycr.org.uk - Davina.

Bunny Runs 2008

4 individual races on successive Tuesday evenings, 2008 dates are:
1 April 7.00pm, 8 April 7.15pm, 15 April 7.30pm, 22 April 7.30pm followed by the Bunny Relays on the 29th April 7.30pm.
We hope as many members as possible will run Bunny Run 1 on Tuesday 1^st April at 7pm an go for a rink in the Sun afterwards.
All from Dimples Lane Quarry. Registration at the Old Sun Hotel, Haworth, W. Yorks (GR 026372), 5 mins. from start.
Individual Bunny Runs: CS. 3m/300'. £2 on night only
Dave & Eileen Woodhead have been involved with organising fell races for many years: the Bunny Runs, Withins Skyline, The Stoop, Auld Lang Syne, Stanbury Splash, and others too. Visit: www.woodentops.org.uk

West Yorkshire Winter League. Final race.

I hate X County! I hate the mud, I’m a crap off road runner & the entire field passes me on every decent!! I should have given it up years ago! However, tonight (24^th Feb), I’m celebrating. Firstly it’s the end of another WYWL season and secondly I’ve now run 78/80 WYWL events (Only Chris has beaten me with 80/80). Most importantly I’m celebrating the success of a fellow team mate. When Claire McConnell finished the race today she was exstatic with her 54 tag. She’d known that prior to this final event that she was equal 2^nd in the Paul Dowson (most improved female) memorial trophy. By improving by 3 positions today had she done enough to get her name on the trophy??

Chris spent the whole afternoon punching in the final set of results. Then we waited whilst Martin published the tables on the website.

Success!! Tonight I was able to phone Claire & congratulate her! She was chuffed to bits. I texted a lot of our friends from the Wednesday Group – all were equally impressed as we all knew how hard she’d worked today. The final Paul Dowson table shows 3 Idle AC women in 1^st, 2^nd & 3^rd place. The Dave Turpin table (Male improvers) shows Steve Little in 2^nd pace. Simon Bellwood will pick up as trophy as 2^nd M45. This is what the WYWL is about! – Sharing the success of team mates & supporting each other through the running of 5 events. Idle AC may not have had our best team performance this year but we can all come to the Presentation Night (14^th March) & celebrate the success of Claire & Simon, Not to mention all who ran the yea r from the 8 clubs. (plus it will just be a good night out!!!!!).

In addition we can show our support by running the 2008/9 WYWL events (there’ only 5!!!). I might be the most rubbish cross country runner ever but I’ll be there (again) in November. I hope the whole of Idle AC can join me! Davina x

WYWL Presentation Night 2008

The Presentation night details are as follows:

FRIDAY 14^TH MARCH 2008

7.30PM COPPER BEECH CLUB, BAILDON

£7.50 per head

FOOD , DISCO, RAFFLE & PRESENTATIONS

Baildon Runners need to know names & have the money in advance by Friday 7^th March. Therefore I need your names/cash no later than Tuesday 4^th March so I can pass on the details. If anyone wants to pay by cheque please make it payable to Baildon Runners. - Davina.

Get well soon Ammie.

Idle AC sends our best wish to Amnuay as she recovers from her knee injury sustained on the final day of her family skiing holiday. Ammie has suffered very bad ligament damage which unfortunately means that she’s out of running (including London Marathon) for a few months. The club will keep in touch with her & sends our support for a speedy return for Ammie to her running friends.

Reflexology for All…

Just a reminder that Idle AC now has a qualified reflexologist within our club - Carmel Beswick (Reflexology For All). Carmel, is based at Farsley Phyiotherapy and Sports Injury Clinic, 20 Town Lane, Farsley. The price is £25 per session.

If anyone at the club wants more info Davina has a number of Carmel’s business cards, including her mobile & email address.

London Marathon 2008: BLISS charity.

As you know I’m running London on 13^th April. This year I’ve decided to try and raise some money for my favourite charity – BLISS, the Premature Baby charity (see www.bliss.org.uk). I have paper sponsorship forms (in the book t the club!!) but in addition I’ve set up a Just giving webpage at: www.justgiving.com/davinasmith1

Donating through this site is simple, fast and totally secure. It is also the most efficient way to sponsor me: BLISS will receive your money faster and, if you are a UK taxpayer, an extra 28% in tax will be added to your gift at no cost to you.

My twins, Joseph & Katie, were born 6 weeks premature on in October 2003. I observed first hand the support the BLISS was able to give. Joe & Katie spent 6 weeks in the SCBU in Bradford. It was through the support of BLISS that we were able to deal with the roller coaster of emotions that we felt.

I will be celebrating my 42nd birthday when I run the London Marathon on 13th April. This will be my 22nd marathon and it will be great to 'give something back' to such a wonderful and deserving charity.

Hopefully Joe & Katie (now very lively 4 year olds!!) will watch their mum on TV!

Thanks so much for your support! – Davina.

Thursday Nights Run for All

We started our first ‘Run for All’ (first Thursday of each month) on Thursday 4^th Oct and it’s continued to prove to be a huge success. We tend to all stay together as a group with lots of running back for the front end runners and a pace that would be suitable for ANY member. Please continue to all come along as it’s a night when we encourage members of all abilities to attend the club (7pm). The next Run for All Night is on Thursday 5^th March 08!

Yorkshire Vets Races 2008.

Idle AC has once again affiliated the club to the Yorkshire Veterans Athletic Association (YVAA) for 2008.

Grand Prix Race 2. Meltham: Sun 23^rd March at 10am.

Meltham Community Sports Centre. Mostly off road on tracks & fields with some long climbs & descents. Approx 6 miles. See the Vets Website for more info: www.yvaa.org More details of the 2008 full fixture list when it is finalised.

From the Coach…

I realised that I was probably the worst person to ask when Denise asked me about her Achilles problems, since I don’t get running injuries. I suggested a word with Dave Lewis, who has perennial problems, and who was given a couple of good strengthening exercises.

It’s a funny name for a body part anyway – I wondered if it’s the only one named after a person, albeit a legendary figure. Achilles was of course the hero of Ancient Greek mythology who ruled the battlefield during the siege of Troy, in Homer’s Iliad. He was favoured by the Gods, and on their instruction, his mother Thetis immersed the baby Achilles in the river Styx to ensure his safety from physical harm. Unfortunately the part of his body she held as she dipped him in the water remained untouched by the river and thus unprotected – his heel, or more exactly the back of it where it joined the ankle.

Years later, on the Trojan battlefield, he was felled by an arrow wound inflicted by Paris, the expert bowman who had heard of his only weakness – his Achilles heel. How ironic then that it is such a prevalent weakness for the distance runner – our Achilles heels appear to be our Achilles Heel. Unfortunately for the likes of Denise, a woman who takes up running could well be more likely to suffer. Statistically this may be caused by high heeled shoes, which artificially lead the tendon to shorten, so that it is at greater risk when then lengthened in flat running shoes, and then further by the action of running.

It looks like you are likely to get problems if you are an over-pronator to start with. Sudden increases in hill running or speedwork are likely also to cause damage; indeed a sudden increase in training overall can be a trigger.

Stiffness in the calves can be a major cause, resulting from insufficient warm up or calf stretching exercises, as can inappropriate shoes – those which provide too much cushioning rather than lifting support, allowing the tendon to stretch too much.

The symptoms may point to something else, which makes seeking a professional opinion important, but there will be worsening pain after running on the back of the lower leg, and a definite tenderness and stiffness, especially early in the morning. There may also be swelling around the tendon.

So how do you respond when it strikes? Stop running for a week. Go swimming if you want to exercise, as it doesn’t stress the tendon. Ibuprofen will provide symptomatic relief for the swelling. Calf muscle flexibility must be improved through exercises – ask me to demonstrate the offset versions of the runner’s stretch which we learned from Rhea at the last Open Morning. A good physio will provide exercises to strengthen weak opposing muscle groups and may suggest heel lifting orthotics for the shoes. It appears that the principal contributory factor in a cycle of recurring injury is ignoring the pain in the first place – so listen to your body.

My own addition to the research I undertook to write this article would be one suggestion – increase slowly and steadily, whether in training volume or speed. Anything done suddenly will very probably produce a sudden, and unpleasant, reaction. Finally, don’t listen to me, get professional advice - you can get to be a level 3 coach without knowing a damned thing about injuries, and certainly without getting them.

-Chris.

Current Men’s Club Records

Distance	Category	Name	Time
5 Km	Senior	Vacant
	M40	Simon Bellwood	18.30
	M45	David Lewis	18:40
	M50	Steve Little	21.09
5 Miles	Senior	Vacant
	M40	Chris Stubbs	31.06
	M45	Richard Lyons	33.22
	M50	Trevor Hooley	38.42
10 Km	Senior	Laurence Doddy	41.10
	M40	Chris Stubbs	36.25
	M45	Dave Lewis	38:57
	M50	Steve Little	46:28
10 Miles	Senior	Vacant
	M40	Chris Stubbs	1:05:14
	M45	Simon Bellwood	1:06:54
	M50	Steve Little	1:16:21
Half Marathon	Senior	Phil Joyner	1:35:57
	M40	Chris Smith	1:24:05
	M45	Simon Bellwood	1:22:48
	M50	Steve Little	1:40:19
15 Miles	Senior	Chris Stubbs	1:37:03
	M40	Simon Bellwood	1:43:58
	M45	Trevor Hooley	2:03:18
	M50	Vacant
20 Miles	Senior	Chris Smith	2:24:00
	M40	Simon Bellwood	2:17:26
	M45	Simon Bellwood	2:13:50
	M50	Vacant
Marathon	Senior	Chris Smith	3:04:12
	M40	Simon Bellwood	3:02:18
	M45	Simon Bellwood	3:07: 03
	M50	Trevor Hooley	4:15:08

Current Women’s Club Records

Distance	Category	Name	Time
5 Km	Senior	Vacant
	F35	Clare Sweeney	22:13
	F40	Davina Smith.	26:08
	F45	Kay Gambles	20.59
	F50	Ana Lincoln	27.01
5 Miles	Senior	Vacant
	F35	Amnuay Scott	40.06
	F45	Kay Gambles	40.03
	F50	Ana Lincoln	43.13
10 Km	Senior	Lisa Hall	47:32
	F35	Maria Furness	47:07
	F40	Amnuay Scott	46.55
	F45	Vacant
	F50	Denise Frost	43:15
10 Miles	Senior	Vacant
	F35	Amnuay Scott	1:23:29
	F45	Kay Gambles	1:16:50
	F50	Ana Lincoln	1.32.38
Half Marathon	Senior	Lisa Hall	1:49:24
	F35	Jo Belcher	1:43:29
	F40	Kay Gambles	1:51:00
	F45	Vacant
	F50	Denise Frost	1:38:24
15 Miles	Senior	Vacant
	F35	Julie Parker	2:29:59
	F40	Vacant
	F45	Vacant
	F50	Ana Lincoln	2:34:19
20 Miles	Senior	Joanne Belcher	2:37:11
	F35	Davina Smith	3:01:01
	F40	Kay Gambles	3:02:00
	F45	Vacant
	F50	Ana Lincoln	3.49.32
Marathon	Senior	Joanne Belcher	3:21:31
	F35	Joanne Belcher	3:44:00
	F40	Davina Smith	4:02:58
	F45	Vacant
	F50	Ana Lincoln	4.47.06