Contents

Coming Events:  Feb, March & April 08. 2

Attendance Scheme/ Club races – 2008 details: 3

Fell Races 2008: Feb to end April 08. 4

Northumberland Coastal Run. 7

Race Results Various: 8

Great Daffodil Appeal. 9

Annual General Meeting – Thursday 10th April 08. 9

ChiRunning Workshop. 9

Help wanted. 10

Club Weekend Away in Lakes. 12

Vasque Ultrarunning Championships 2008. 12

The Idle Trail Race – Sunday 3rd Aug 2008. 13

Bunny Runs 2008. 14

West Yorkshire Winter League. Final race. 14

WYWL Presentation Night 2008. 15

Get well soon Ammie. 16

Reflexology for All…... 16

London Marathon 2008: BLISS charity. 16

Thursday Nights Run for All 17

Yorkshire Vets Races 2008. 17

From the Coach…... 17

 

Coming Events:  Feb, March & April 08

Events in bold indicate a ‘club’ event which members are encouraged to run.

Date

Event

Sun 3rd Feb 08

Dewsbury 10k. Fast, Flat PB course. NO on day entries. Race Full.

Sun 10th Feb 08

Blackburn Winter Warmer 10k. Traffic Free (Witton Park),11am.

Sun 10th Feb 08

Liversedge Half. Race Full.

Sun 24th Feb 08

5th WYWL cross country hosted by Skipton AC. See below. All club needed to run.

Sun 2nd March 08

Haweswater Half, Cumbria. 12 noon. Out & back, hilly challenging course.

Sun 2nd March 08

Norton 9 (Nr Doncaster),11am, scenic, rural course.

Sun 9th March 08

East Hull 20,10am, fast flat 20miler.

Sun 16th March 08

Ackworth Half,10.30am.

Sun 16th March 08

Spen 20. Hilly course usually with snow or giant hail stones but always popular with Idle AC!!

Sun 23rd March 08

Guiseley Gallop (Approx) 10k.10.30am. Great local event.

Sun 30th March

Wakefield 10k. 10am.

Sun 30th March 08

Hornsea 1/3 Marathon,11am. Great for a seaside weekend!

Sun 30th March 08

Burnley 10k, 11am.

Tues 1st April 08

Bunny Run 1, 7pm. FREE CHOCOLATE!!

Sun 6th April 08

Baildon Boundary Way Half marathon. Race full.

Sun 13th 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 16th   – Sun

Spen 20mile, 10am.  

 

March 23rd – Sun

Guiseley Gallop (Approx 10k)

 

March 30th - Sun

Wakefield 10k.

 

April – Tues 1st  

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 7th

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 15th

Castle Howard 10k. 

 

June – Wed 

Otley 10. 7.30pm.

Date to be confirmed.

July – Wed 9th   

Stirton Fell Race. BS. 5.5m/1200’. 7.30pm.

 

July –Sun 29th  

Pudsey 10k, 10.45.

 

Sept – Sun 14th

Yorkshireman Marathon or Half, 10am.

 

Sept – Sun 14th

Wetherby 10k.

 

Sept – Sun     

Horsforth 10k, 10am.

Date to be confirmed.

Oct –Sun  26th

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

 

SAT FEB 9th WADSWORTH TROG.  BL. 10.10 am. 20m/4000’ from the Old Town Cricket Club, Hebden Bridge. £6, closing date: 2nd 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 1st 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 2nd 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 8th. HALF TOUR OF PENDLE. AM. 11am. 9m/2250’ from Barley, Near Burnley.  £2.50 to organiser by 3rd March.. Website: www.clayton-le-moors-harriers.co.uk

 

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

 

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

 

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

 

TUES APRIL 1st 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 5th  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 8th 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 13th GISBOROUGH MOORS RACE. BL. 11am. 12.5m/2600’from Guisborough Rugby Club. £9 to organiser. Website: www.nym.ac

 

TUES APRIL 15th 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 22nd  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 26th 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 29th 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. 1st leg 2.5m/250’, 2nd & 3rd 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? 20th 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 10th 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 10th April 08.

Idle AC’s sixth AGM will be held on Thursday 10th 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:

 

 

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 15th 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 19th 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 3rd 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 21st-22nd 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 4th 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 15th 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 3rd Aug 2008

Following the amazing amount of positive feedback from our hosting of the of the 3rd Idle 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

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 (24th 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 2nd 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 1st, 2nd & 3rd place. The Dave Turpin table (Male improvers) shows Steve Little in 2nd pace. Simon Bellwood will pick up as trophy as 2nd 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 (14th 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 14TH 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 7th March. Therefore I need your names/cash no later than Tuesday 4th 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 13th 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 4th 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 5th 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 23rd 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