*************************************************** RANELAGH HARRIERS E-NEWS # 394 7 February 2013 Editor: Steve Rowland mailto: email@example.com *************************************************** HEADLINE NEWS ************* * Quiet time as both the Bank of England race and the Southern Championships are cancelled because of snow * Estelle Damant sub-30mins at the Alsager 5 miles * PBs at Watford and Chichester * parkrun placings for Phil Killingley, Duncan Mallison, Trevor Maguire, Marc Snaith, Juliet Edwards, Sean Paynter, Mel Hunter, Wiebke Kortum and Ben Shore * Final Surrey League races this Saturday * Mob match away to Blackheath & Bromley HAC next week * Captains' 10km challenge announced * Book now for the Quiz Night on Saturday 3rd March * Book for free running technique workshop with Karen Weir on Monday 15th April ATTENTION PLEASE **************** SURREY LEAGUE MEN AND WOMEN FINAL FIXTURES The final races in the Surrey Cross-Country League programme take place on Saturday 9th February at Coulsdon (men) and Denbies Vineyard, Dorking (women). At this crunch time our two teams have different objectives. Marc Snaith writes for the men's team: "Following our strong performance at Ham Lands we go into the final race with a 67 point buffer between us and the relegation zone. South London Harriers are hosting the final fixture so we should expect them to put in a good performance which leaves just us and our most local foe, The Stragglers, fighting it out on Farthing Downs. A score of 550 points of less should do it but we are missing Ralph Street whose brilliant 5th spot is the reason we are in sixth and not eighth. Therefore we need all able bodied members to join the fight to stay in the division that this club deserves to be in. We need to leave Farthing Downs drenched in the sweat, blood and courage of a victorious Ranelagh team." Here is a map showing the South London Harriers HQ (parking just around the corner) and the race start which is a short jog away: Farthing Downs, Coulsdon Map . 3pm start. SLH add: "Please be aware of road works on Brighton Road in Coulsdon (from 28th Jan to 18th Feb), and allow extra time if coming by car or bus." The Belgrave website has some stats about the early days of the League - mostly relating to Bels themselves, but quite interesting here:. Our women's team is currently in 13th place out of 15 in Division 1 with three to be relegated. There is only a slim (but existent) chance of digging ourselves out of this hole but we should do our best. So to echo Marc: "We need all able bodied members to join the fight". Start time is 12 noon. Details:. FINAL MOB MATCH OF THE SEASON Our last mob match for the 2012/12 season is away to Blackheath and Bromley HAC on Saturday February 16th. Unfortunately this clashes with the revised date for the South of England Championships where we had a record entry. The Captains' suggestion is that a small but strong team should fly the flag at the Southern at Parliament Hill while the majority ensure a good presence at Blackheath. Captain Marc writes: "This is our best chance to beat Blackheath on their patch for many years so apart from our top runners, who are at the Southern XC, it would be great to see a massive turnout. If we have forty runners we'll be competitive and with fifty we will be hard to beat!". It's a genuine 7.5 miles cross-country course with a bit of everything thrown in. Start time is 2.30pm and there will be a minibus from Richmond courtesy of Mike Peace. Mike writes: "Leaving clubhouse at 11.45am to be on the safe side; meet across the road in the cul de sac. Can people email me firstname.lastname@example.org or text (07711 513745) if they want to use the bus." Check our website next week for details of the venue or go to www.bandbhac.org.uk/location. Note that it is a 10mins jog from the clubhouse in Bourne Way to the start. BAKER CUP Here's another reminder that our Baker Cup 3 miles road handicap and our prize presentation supper will be held on Saturday April 6th and not as listed on the fixtures card. IMPROVE YOUR RUNNING TECHNIQUE - FREE EVENING WORKSHOP WITH KAREN WEIR Ranelagh and full-time running coach - Karen Weir (Run with Karen) - are putting on a free evening workshop for club members only on the subject of Running Technique and how you can improve your running. She'll cover the key elements that are essential for good technique, to make you a more efficient runner and reduce injury risk. She'll also dispel some of the myths surrounding the current trend of barefoot running. Places are strictly limited to 15, so please contact Karen as soon as possible to book your place. email@example.com. This workshop is being supported by Ranelagh Harriers so there is no charge to members. Workshop Date: Monday 15th April, 7.30 - 9.30pm in the clubhouse. CAPTAINS' 10km CHALLENGE Marc Snaith writes: "To give you an extra incentive to train harder and run some fast times this summer we are going to reward the three runners who shave the most time from their 10k PBs. Don't worry if you set your 10k PB 20 years ago, we'll use your fastest time since 1 March 2012. There are three categories organised according to your fastest time since 1 March 2012. The most improved runner in each of the following three categories will win a £50 voucher. 1. Men sub 40 minutes, women sub 45 minutes. 2. Men 40 minutes - 49.59, women 45 minutes - 54.59. 3. Men 50 minutes plus, women 55 minutes plus. Only times run between 1 March and 30 September 2013 will count. To enter, email firstname.lastname@example.org and we'll take your fastest 10k time shown on the powerof10 or runbritain websites, or reported in the e-news, since 1 March 2012. We'll try to keep tabs on improvers but if you beat your best time it will help if you send another e-mail with your new PB. Happy training!" FRANCKEISS CUP RUNNERS' SKIFF RACE This is taking place on the Thames on Sunday 24th February at 1pm. A number of our local rival running clubs have been invited and have promised to send crews but there's room for some more from Ranelagh. There's still time to join in - no experience necessary! Paul Gregory writes: "Here is the opportunity to learn sculling - and if experienced, to rehearse that skill in a skiff. There are men's and ladies' crews from four running clubs entering for the Franckeiss Cup Trophy and for The Skiff Club Ladies' Cup - these are held by the winning club for a year, until the next race. There are no entry or training fees." Please contact Paul email@example.com if you're interested. RICHMOND HALF MARATHON and RICHMOND 13.1 Our own Half Marathon to be held on May 5th has once again been a victim of its own success with the entry limit reached before Christmas. If you missed out on entering, there will be a small number of additional club places available - reply to this e-news if you're interested. Our friend Richard Xerri of the Perseverance Clinic in Richmond is organising another Richmond Half Marathon - which he is calling the Richmond 13.1 to avoid confusion - to be held on Easter Sunday 31st March. Details:. MORE RICHMOND HALF MARATHON As usual on this complex course we need plenty of marshals and people to man the water stations, ride the lead bikes etc. If you can spare only a few minutes we can still use you. If you have two or three hours so much the better. Please contact firstname.lastname@example.org to volunteer. MABAC LEAGUE Penny Merrett writes: "The Ranelagh MABAC race is on 3rd March at 11am in Richmond Park. It's a 5 miles cross country course of two laps, with the option of two and a half miles. The race starts near the Isabella Plantation and we need marshals and runners!" For more info contact Penny email@example.com . RANELAGH CUP SCHOOLS RACE This will take place in the Park on Saturday 9th March starting at 2.30pm. COACHING LESSONS Tom Reay writes: "Thinking of doing a new PB over the next few months? I'm currently studying for my Level 2 Coaching Certificate at St. Mary's, Twickenham. I'm already coaching a lady runner in my Run England Group, who is doing a Half Marathon in March. However, UKA requires that I profile two athletes as part of the course, so I'm looking for a second athlete to coach. If you're interested, could you please contact Tom Reay on 07758 221038 or E-Mail on TomAReay@googlemail.com." QUIZ NIGHT Our next Quiz Night will be on Saturday 2nd March in the clubhouse. 6.30pm start, £10 a head to include fish and chip supper (or veggie alternative). The quiz is under new management - Andy Woodhouse is your main inquisitor this time. Make up your own team of four or join a team on the night. Book your place with Andy Hayward firstname.lastname@example.org . SWLAN NEWS Kate Brook sends the latest news: Mick Woods In Action! Endurance Running Coaches and Endurance Athletes (over 16 years) are invited to take part in a Sunday session led by Mick Woods Sunday 10th February 2013 Meet 10:15 am (Session start 10:30am - end approx. 12:30pm) at the Duke of Wellington Statue car park, Claycart Road, Aldershot GU11 1QA The aim of the session is for coaches to experience first-hand the structure of coaching at Aldershot and bring along their athletes to sample for themselves a practical endurance training session Mick Woods style. This is another opportunity to talk with Mick about his endurance coaching. Mick Woods is one of England's leading endurance running coaches. He is coach to many GB athletes including Steph Twell, Emma Pallant, Charlotte Purdue, Ben Lindsay and Martin Mashford. Mick has been successful over the last 15 years in putting numerous junior athletes into GB World and European Championships. He has been coaching since 1986 and been based at St Mary's as Performance Coach since 2003. As an athlete Mick ran internationally for Ireland at the marathon, has run over 70 marathons and has a personal best of 2:20.12. To book contact: Kate Brook email@example.com with your name, your club, coach or athlete (5km or 10km time) Follow Ranelagh on Facebook. WHAT'S COMING ************* More details of the following from Marc Snaith (07717 213035 / e-mail Marc and Chris firstname.lastname@example.org or e-mail Estelle and Phil email@example.com Saturday 9th February Final Surrey League races - men at Coulsdon (3pm start), women at Denbies, Dorking (12 noon start). Saturday 16th February Final Mob Match of the season - away to Blackheath & Bromley HAC at Hayes, Kent. 2.30pm start. Saturday 16th February South of England Championships at Parliament Hill. Revised date following cancellation - see below. Saturday 23rd February National Cross-Country Championships at Sunderland Saturday 2nd March Inter-club 3.8 miles in Richmond Park. 3pm start, register on the day. Sunday 3rd March MABAC League 5 miles in Richmond Park. It's an 11am start, not as shown on our Fixtures card. Runners and marshals needed (see above). Details:. parkruns every Saturday at 9am Bushy Park Diana Fountain car park Richmond Park Richmond Gate Wimbledon Common Windmill car park Banstead Woods Car park off B2219 Park Lane, Chipstead Bedfont Lakes Bedfont Lakes Country Park, Ashford, Middlesex Kingston The Hawker Centre Old Deer Park Pools in the Park on the A316 Crane Park Near the Hospital Bridge Roundabout on the A316 in Twickenham Other venues, more details and registration at www.parkrun.com 2km junior parkruns for under 14s take place on the first Sunday of each month from Bushy Park's Teddington Gate (11am start) and from Savill Garden car park, Windsor Great Park (9.30am start). WHAT'S HAPPENED *************** INTER-CLUB at the BANK OF ENGLAND Saturday 19th January in Richmond Park Heavy snowfall in the preceding day or two prompted the Bank officials to call off the race. The Park was apparently quite runnable but the concern was for travelling to and fro. SOUTH OF ENGLAND CHAMPIONSHIPS Saturday 26th January at Parliament Hill. The SEAA came in for a great deal of criticism for their decision to call off this event on the Monday preceding, citing a slippery course and coach park and potential long-term damage to the surface of the Heath. Forecasts were at this time already predicting milder conditions by the weekend, and indeed most of the snow had disappeared by Saturday. The course would certainly have been very wet and the ground would have been badly churned up by the day's programme of races. But that's nothing new for cross-country events at this time of year and we have seen often enough how quickly the grassland regenerates. Clubs from further afield had spent money on transport and accommodation which they may not be able to recoup. For ourselves we had a bumper entry of thirty in the men's race and a dozen in the women's, but unfortunately the revised date - February 16th - clashes with our mob match at Blackheath and other events. The Captain's suggestion is that a few fly the flag at Parliament Hill while the rest should be encouraged to switch their attentions to Hayes for the mob match. BRIDGES 2.3 miles handicap Wednesday 9th January at Westminster 1 J Evans (Unatt) 18.25 (actual time 18.25) 12 Alan Davidson 20.57 (17.12) 24 John Hanscomb 22.19 (25.19) LAST FRIDAY OF THE MONTH 5km Friday 25th January in Hyde Park 1 M Cummings (HHH) 15.48 61 Simon Hedger 19.52 149 Alan Davidson 23.32 PERCH XIV 10km Sunday 27th January at Epsom Wally Garrod writes: "Salute the 'idiots' who completed the Perch 7 in MUD more MUD , freezing puddles and strong wind. Poor little me, I fell over!! And failed to win the over 70 prize for the third year in a row." 1 K Miller (DLRR) 42.53 255 Wally Garrod 80.15 265 Alan Meaden 84.09 272 David Meaden 86.37 274 Penny Merrett 87.46 284 John Hanscomb 90.56 286 Bev Ali 94.02 ROMSEY 5 miles Sunday 27th January Alan Davidson reports: "Because of traffic problems the race has switched from public roads to the Broadlands estate. A cool, sunny, windy morning for two small laps and one large lap of tarmac and stony paths on a flat course with some noisy spectators (sheep!)." 1 M Bennett(Soton) 25.49 122 Alan Davidson 38.25 177 Allan Lang 41.23 WATFORD HALF MARATHON Sunday 3rd February A few comments from Facebook: Carl Selya-Hammer: "Finishing a half-marathon in 77 minutes felt good until I saw a friend of mine who finished 5 minutes later and won £250 for being the second woman home. I didn't run a proper PB but still ran my fastest half-marathon when aiming to run at marathon pace." Bruce McLaren: "Over 5 minutes off my half marathon best at Watford this morning. Down to 1:28:43, well chuffed." Michelle Davies: "Watford was good for us all then, Mark knocked approx 2 mins off and I took off a minute. Be interesting to try a flat one to see if we can take some more off!" Martin Wolfson adds: "My Garmin time was 1:44.35 as I had to stop and restart the race losing about two minutes after Sarah, my daughter, was accidentally tripped and sent flying at the start." 1 Y Hagos (Wallsend) 1:07.00 (chip time 1:07.00) 26 Carl Selya-Hammer 1:17.36 (1:17.33) 64 Mark Herbert 1:22.44 (1:22.32) 182 Bruce McLaren 1:28.48 (1:28.43) 353 Michelle Davies 1:36.07 (1:35.38) 566 Lee Davies 1:42.12 (1:41.19) 727 Sarah Isaacs 1:45.51 (1:45.32) 747 Martin Wolfson 1:46.18 (1:45.59) 1123 Kate Brook 1:56.33 (1:55.45) 1362 Kirsty Bangham 2:04.29 (2:03.37) CHICHESTER PRIORY 10km Sunday 3rd February Facebook again: Rob Curtis: "Ran 42.41 at Chichester 10k this morning. Undecided whether I should race after picking up a thigh injury last week, I decided to give it a go and picked up a 1.33 PB. Leg is very sore now though so hope it will prove to be worth it... and Becky got a massive PB". Becky Hall: "Quite windy, not really an issue until 7k, then it was quite tough, but not too much time lost. 2:23 PB I think." 1 C Powner (Winch) 29.55 (chip time 29.55) 301 Becky Hall 41.51 (41.35) 352 Rob Curtis 42.57 (42.41) ALSAGER 5 miles Sunday 3rd February In a high quality field Estelle Damant ducked inside 30 minutes on chip timing but found it good enough only for 19th place in the women's race. 1 M Hynes (N York M) 23.57 (chip time 23.57) 102 Estelle Damant 30.01 (29.56) KINGFIELD CANTER 2.85 miles handicap Wednesday 6th February 1 I Wilkinson (MVA) 25.10 (actual time 19.40) 4 Louise Piears 26.21 (20.36) 16 Alan Davidson 27.35 (21.50) Steve Rowland (22.05) RICHMOND PARK parkrun 5km Saturday 19th January Phil Killingley led the way. 1 Phil Killingley 17.08 4 Jackson Creegan ? 6 Mark Herbert 19.48 17 Connor Patterson 21.21 59 Alberto Esguevillas 25.22 62 Eugenio Carmo 26.05 71 Peter Fordham 27.02 77 Simon Taylor 27.29 78 Andrew Brown 27.34 79 Sue Camp 27.38 89 Lorraine Clifton 28.34 110 Michelle Davies 30.22 112 Mike White 30.26 113 Jar O'Brien 30.27 BUSHY PARK parkrun 5km Saturday 19th January 1 A Jackson (Sitting) 16.40 18 Bruce McLaren 19.44 19 David Rowe 19.48 23 Nick Wright 20.01 264 Philippa Kitchen 26.58 376 Kirsty Bangham 30.03 403 Wally Garrod 31.27 412 Annemarie Goodridge 32.05 420 Sharon Rowe 32.28 457 John Hanscomb 34.44 OLD DEER PARK parkrun 5km Saturday 19th January Another win for Duncan Mallison and third place for Mel Hunter. 1 Duncan Mallison 19.47 19 Mel Hunter 28.09 22 Lynne Barber 29.21 27 Paula Maguire 31.21 30 Christine David 33.50 BRUETON parkrun 5km Saturday 19th January 1 S Bentley (Knowle & D) 19.03 50 Lexi Slaughter 41.30 51 Waldron Slaughter 41.31 HAMPSTEAD HEATH parkrun 5km Saturday 19th January 1 D Wingrove (Kings CL) 18.52 10 Paul Sinton-Hewitt 20.38 BEDFONT LAKES parkrun 5km Saturday 19th January 1 G Russell (unatt) 19.36 7 Chris Spink 23.26 KINGSTON parkrun 5km Saturday 19th January 1 M Fawzy (26.2 RRC) 20.35 5 Chris Camacho 21.23 37 Wiebke Kortum 27.57 NONSUCH parkrun 5km Saturday 19th January 1 N Wellard (K&P) 19.06 61 Tom Reay 26.59 OXFORD parkrun 5km Saturday 19th January 1 B Vaughan (unatt) 20.42 25 Ian Bingham 29.41 30 Evelyn Joslin 35.22 RICHMOND PARK parkrun 5km Saturday 26th January 1 J Savage (Kent) 16.46 11 Sean Paynter 18.35 30 Connor Patterson 20.16 38 Peter Weir 20.44 42 Alberto Esguevillas 20.56 108 Simon Taylor 23.41 121 Eugenio Carmo 24.24 152 Andrew Brown 25.32 191 Ally Salisbury 27.21 192 Karen Weir 27.21 202 Lorraine Clifton 27.40 241 Rob Kitchen 29.27 242 Philippa Kitchen 29.28 267 Val Lowman 30.57 273 Peter Lowman 31.24 303 Pat Hewlett 37.04 306 Bev Ali 38.01 307 Penny Merrett 38.01 BUSHY PARK parkrun 5km Saturday 26th January 1 A Villard (Stragg) 16.39 19 Bruce McLaren 18.48 34 Nick Wright 19.21 62 David Rowe 20.02 195 Adam Wright 22.43 238 Ian Grange 23.22 326 Rob Curtis 24.36 327 Becky Hall 24.36 447 Jonny Rowan 26.10 699 Kirsty Bangham 30.06 714 Sharon Rowe 30.26 737 Vicci Randle 30.49 780 Tamsin Burland 31.39 877 John Hanscomb 34.35 OLD DEER PARK parkrun 5km Saturday 26th January 1 A Sell (Datchet) 20.46 4 Phil Roberts 22.58 11 Stewart Anderson 24.22 19 Mel Hunter 25.47 31 Paula Maguire 30.46 33 Deborah Blakemore 30.52 KINGSTON parkrun 5km Saturday 26th January Wiebke Kortum finished 3rd. 1 S Dill (Swindon) 18.06 13 Chris Camacho 21.25 33 Wiebke Kortum 23.43 35 Tom Reay 24.02 63 Lynne Barber 27.29 77 Stacey Barber 29.49 78 Christine David 30.51 84 Deirdre Inman 31.56 85 Cindy Croucher 32.56 GUILDFORD parkrun 5km Saturday 26th January 1 J Hutchins (Bas & MH) 17.23 6 Mark Herbert 19.28 27 Michelle Davies 22.53 28 Lee Davies 23.06 65 Mike White 27.34 WALTHAMSTOW parkrun 5km Saturday 26th January Another brand new parkrun attracted the usual suspects, plus local Ben Shore who finished 3rd. 1 D Norman (26.2) 17.48 3 Ben Shore 20.04 6 Paul Sinton-Hewitt 20.52 17 Phil Aiken 23.52 GUNNERSBURY parkrun 5km Saturday 26th January 1 R Wilson (ESM) 16.12 184 Waldron Slaughter 34.06 193 Lexi Slaughter 37.30 WOODLEY parkrun 5km Saturday 26th January 1 L Chalk (Stubb) 17.34 166 Louise Atkinson 28.48 RICHMOND PARK parkrun 5km Saturday 2nd February Sean Paynter was back inside 18 minutes in finishing second, while in the women's section Juliet Edwards missed victory by one second. 1 Unknown 17.22 2 Sean Paynter 17.55 7 James Whistler 18.32 29 Phil Killingley 20.32 30 Alberto Esguevillas 20.32 47 Juliet Edwards 21.29 81 Andy Woodhouse 22.57 109 Wiebke Kortum 23.47 111 Eugenio Carmo 23.53 172 Rob Kitchen 26.23 179 Philippa Kitchen 26.38 180 Sue Camp 26.40 198 Louise Atkinson 27.20 244 Michael Sikora 29.15 257 Andrew Brown 30.02 284 Janet Turnes 31.47 285 Tony Clark 31.52 286 Val Lowman 32.02 302 Martin Clark 33.24 307 Peter Lowman 34.22 319 Pat Hewlett 36.58 BUSHY PARK parkrun 5km Saturday 2nd February 1 N White (WSEH) 15.33 20 Nick Wright 19.08 31 David Rowe 19.24 142 Adam Wright 22.35 346 Alison Salmon 25.27 359 Chris Brook 25.36 592 Wally Garrod 28.36 656 Edward Josey 29.40 677 Sharon Rowe 30.00 687 Vicci Randle 30.11 799 Kirsty Bangham 32.22 874 John Hanscomb 35.49 CRANE PARK parkrun 5km Saturday 2nd February Marc Snaith was today's winner, followed in by no fewer than five Keareys! 1 Marc Snaith 18.13 5 Duncan Mallison 20.20 7 Kevin Kearey 20.51 18 David Bell 23.05 19 Tom Kearey 23.06 35 Emily Kearey 25.43 56 Tanya Allen 30.25 57 Deirdre Inman 30.53 62 Cindy Croucher 32.11 65 Josie Kearey 33.35 66 Ann Kearey 33.54 69 Bev Ali 35.36 OLD DEER PARK parkrun 5km Saturday 2nd February Back to winning ways for Trevor Maguire. 1 Trevor Maguire 19.41 5 Chris Read 22.31 6 Phil Roberts 23.08 9 Wyn Williams 23.30 10 Stewart Anderson 24.14 20 Mel Hunter 25.23 KINGSTON parkrun 5km Saturday 2nd February 1 H Reynolds (King & P) 21.02 7 Chris Camacho 23.05 34 Hannah Doyle 27.26 79 Annemarie Goodridge 34.22 GUILDFORD parkrun 5km Saturday 2nd February 1 J Adams (G&G) 19.30 6 Matt Copp 21.14 54 Gemma Cory 26.41 GUNNERSBURY parkrun 5km Saturday 2nd February 1 R Agostinho (Ealing E) 17.57 5 Mark Herbert 18.52 31 Phil Jackson 21.21 TILGATE parkrun 5km Saturday 2nd February 1 B Golding (Crawley) 18.57 49 Steve Rowland 24.24 50 Sonia Rowland 24.26 MILE END parkrun 5km Saturday 2nd February 1 S Renfer (TVH) 16.44 7 Paul Sinton-Hewitt 19.04 BANSTEAD WOODS parkrun 5km Saturday 2nd February 1 D Freeman (Tadworth) 18.15 65 Tom Reay 25.23 BRIGHTON AND HOVE parkrun 5km Saturday 2nd February 1 J Van Allen (unatt) 17.02 235 Mike White 26.01 ALICE HOLT parkrun 5km Saturday 2nd February 1 I Carley (Farnham) 19.30 82 Louise Davies 46.50 FINALLY... Just what he needed for an extra adrenaline boost: Video:.