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No. 141, November 2004



Welcome to November’s Harriers Herald.  Last month was an interesting one for me: cautiously building up my running again after injury, and entering a new running age category (FV35) – thanks to all who signed the card to remind me of this.  It doesn’t seem ten years ago that I ran the Weston Prom Race with Dick, Mo and Stuey on my 25th birthday!

Following the November and December Thursday night schedules, there are a few Brief items of News, then details of the club’s Christmas Meal and A.G.M., Susanne’s Bike Challenge, and a forthcoming Sunday Run.  Mo gives us his latest selection of Websites and race Fixtures for November and December.  Very few members represented the club during October, but one Harrier raced enough miles for all of us: well done to Lucy, who did the club proud with good performances in three events, including two PBs.  Lucy has written about the Cricklade Half Marathon and Abingdon Marathon, while Martin reports on the Beachy Head Marathon.  The first Handicap Race of the Winter Series has been held, and results are given, along with the final ‘rules’.  Lastly we have a ‘guest article’ from Kate Saunders, who runs a Sports Injury Clinic, on Sports Massage and its benefits to runners whether injured or not.  Kate’s clinic is Clinic based in Ashampstead, so is right on the doorstep for Compton Harriers.

Sue F


Thursday night schedule for November

Thurs    4th                    Sue F to lead

Thurs    11th                   Marie to lead

Thurs    18th                   Handicap Race

Thurs    25th                   Martin to lead


Thursday night schedule for December

Thurs    2nd                   Vicky to lead (followed by A.G.M.)

Thurs    9th                           Handicap Race

Thurs    16th                   Dick to lead     

Thurs    23rd                   No leader scheduled

Thurs    30th                   No leader scheduled


Brief items of News

London Marathon Club Entry: I’ve had no reply yet, despite writing twice (the second time including a S.A.E.).

Club Notice Board: Mo has now turned the notice board around so that it no longer requires a key to keep it shut (the last key went ‘missing’).  So, the entry forms on the notice board are once again accessible to all.

Ladies Changing Room: Some users of the ladies changing room at the IAH Social complex were concerned that the frosted windows were a bit ‘see-through’ when the lights were on.  I mentioned this at a recent Rec. Soc. Committee meeting and Judy Eynon, Rec. Soc. Secretary, is going to arrange for some blinds to be installed.

The Grizzly 2005: Quite a few of our members have entered, and been accepted for, next year’s Grizzly race on Sunday 13th March.  Traditionally, several of us travel down on the Saturday and stay overnight in a B&B, where we are now well known!  This time, there might be too many to all stay in the same B&B but, if you are interested in staying overnight, let me (Sue) know and we can see how many of us there are and discuss accommodation.


Christmas Meal

Sue F

            This year’s Club Christmas Party is likely to be held at The John Barleycorn pub in Goring.  We’ve had a few Thursday night meals there, we always receive a warm welcome, and the general consensus was that the Christmas menu was good.  Subject to confirmation, it will be on the evening of Saturday 18th December, and is £18.50 per head.  We will circulate menus when we know more.




The Club’s AGM is scheduled for Thursday 2nd December, 20:00 sharp (in ‘The Pickled Pig’ bar).  Please make an effort to attend if you can.  There will be time for a run first and, for those who wish to bring their ‘evening meal’, there is a small kitchen next to the bar (microwave available).  Following the AGM, Tom hopes to show his video of the first Compton Downland Challenge.


If you have any issues you wish to raise at the AGM please let Martin know ASAP so that he can include the issue as an agenda item.  Committee members should be prepared to submit a short report, and should let Martin know if they intend to resign from their position.  Please also let Martin know of any nominations for positions on the next CH Committee (Chairperson, Secretary, Treasurer, Membership Secretary and Fixture Secretary).


Bike challenge 2004


         This year’s bike challenge will take part from West Ilsley so we can stay focused on the race and not be distracted by too many cars.  It will include steep up and down hills and an off road track (just recently filled with large stones so mud will not be your major problem!).  Regarding the wind, well as it is a triangular route any wind will do or not do.  It starts from "The Harrow" pub, so you can end your race with a well-deserved pint if you fancy that.


The route: The start is opposite the pub by the pond.  Next to the pond you will find a water trough - your rear wheel has to touch the trough as you are setting off heading for Farnborough.  As you reach the single house between Farnborough and West Ilsley called Lands End you turn left up Old Street (off-road track).  Continue straight on till you reach Catmore Road where you turn sharply left down hill back to The Harrow.  You can however first stop the clock when your front wheel touches the trough, but please do not use it as stop otherwise you will end in the pond.  Approximately 8.5 K.


The rules are: you have to carry yourself on a bike around the route.  If there is place where you would rather run then you are allowed.  Any bike is allowed but it has to be powered by man/lady legs.


The names of the two persons with the fastest times will be put in a hat.  At our Christmas dinner the winner will be found and he or she will receive the prize.


Have fun!



Sunday Runs



If you have entered the Grizzly 2005 it might be a good idea to join us at the Sunday run which is starting again. I will have the pleasure to lead the first run on the 21. November 2004 starting from Compton, meet at the Institute at 10.00 AM, the route will app. be 8 miles. If you are in favour off a pub lunch afterwards then let me know. Information about future Sunday run will most likely be by the e-mail so if you have change your address please let me know to


Hope to see you.



Website update…


If you are looking for a fresh challenge, have you considered Adventure Racing?  These events are generally point–to-point, involving running/trekking and mountain biking using your own navigation and choice of route to arrive at the finish in the fastest time.  For more information and guidance, the link to follow is .  There is an event taking place locally at Lockeridge near Marlborough on 13th & 14th November 2004.

Should you have any desire to take place in multisport events, then I recommend a visit to for information on events from duathlons and triathlons to endurance running events.

Another link to enable you to keep up with all the athletics news is where you can read about Paula Radcliff’s imminent return to competition in the New York Marathon on 7th November.

Should you need to look for events other than those mentioned in the fixtures below, apart from using the event search on the website, you may wish to visit which lists a range of sporting events such as triathlons, running, cycling and mountain biking … including next year’s Downland Challenge.

And remember, the next time someone calls you an intellectual snob  … ‘An intellectual snob is someone who can listen to the William Tell Overture and not think of The Lone Ranger.’

Fixtures: A selection of local and other well known events for your information:-


·   Sunday 7th November 2004 Start time: 11.01 a.m.THE RAINFOREST FOUNDATION OPEN 10K - Fast, flat, traffic free and BAF/RRC certified accurate course in Victoria Park, London.


·   Sunday 7th  November 2004 OXFORD MAIL X-COUNTRY LEAGUE – Ascott-under-Wychwood

   Ladies Start time: 11.00 a.m; Mens Start time: 11.45 a.m


·   Sunday 7th November 2004 at 9.30 am14th MARLOW HALF MARATHON for details and entry form.


·   Thursday 18th November 2004 at 7.30 pm - WESTON PROM RUN 2004-2005 SERIES (3 OF 9)


·   Saturday 20th November 2004 at 10.00 am – TOMAC OFF ROAD DUATHLON (2m run, 10m mtb, 2m run) Bathurst Estate, Cirencester Park. Email for more information. £15 before 17th Nov, £18 on the day.


·   Sunday 21st November at 10.30amThe Avebury 8 is just over 8 miles, starting and finishing in Avebury, a World Heritage Site famed for its stone circle. Closing date for entries 7th October 2004.  T-shirts for every advanced entry. For entry form and further details, visit


·   Sunday 28th November 2004 Start time: 10.30 a.mEYNSHAM 10K – Bartholomew school, Eynsham, Oxford. Closing date 20th November 2004.


·   Sunday 5th December 2004 at 10.00amTHE LUTON MARATHON – For full details, visit the race website at


·   Sunday 5th December 2004 OXFORD MAIL X-COUNTRY LEAGUE – Enslow Quarry

   Ladies Start time: 11.00 a.m; Mens Start time: 11.45 a.m.


·   Sunday 5th December 2004VICTORY 5 – Mountbatten Centre, Portsmouth – 5-mile road race. Full details at or email


·   Thursday 16th December 2004 at 7.30 pm - WESTON PROM RUN 2004-2005 SERIES (4 OF 9)

(Mo - Nov 2004)


Cricklade Half Marathon, 3rd October 2004



This started near the middle of town in Cricklade, quite a walk from the finish, but this didn’t matter, as it was impossible to park near the leisure centre anyway.  I dumped the Gettinsmobile in the town hall car park and followed a bunch of fellow-ladies down an anonymous alley way to some conveniences.  On the town bridge a Mexican stand-off between several hundred racers and a bus delayed the start somewhat, but in a good-natured way. Eventually a man in yellow with a megaphone took control and both the bus and the half-marathoners took off.

The route was incredibly flat, which pleased me a lot after Inkpen (at least we won’t be doing that again!) - the steepest hill was Cricklade high street.  The event included a 10K run, which for some reason meant a cluster of water stations in the last three miles, so my morbid fear of dehydration was assuaged too.  Since there were no vertical climbs or slippery stiles there were no other Harriers to wave me in.  I kept a fair old pace going until the last mile, when I slowed down a touch, but probably did the best I could.


First Man: Dominic Croft, 1:14:52

First Lady: Lisa Newting, 1:29:14

118th place: Lucy 1:43:30


There were 245 finishers in the results, but this included several sets of doppelgangers – spooky place, Cricklade.


Abingdon Marathon 17th October 2004



I did this marathon in 2003, with a planning period of one day and training period of zilch.  So 2004’s attempt, with 4 months thinking time and Martin to hand me sustenance was certain to be a PB.  There were no entries on the day so this year’s event was a sell out in advance.  The weather was cool with no wind, and parking was a mile away.  Although we had to assemble by 9:45, the time spent shivering by the track was taken up by spotting familiar runners and admiring the five French gentlemen, curiously all dressed up as Corporal Jones (the butcher from Dads Army).  After a last minute tinkle in a hermaphrodite-bush (used mostly by boys), off we all zipped.  I spent the first 13 miles trying to get my speed constant, and succeeded in getting close to 8:20 for each mile.  After this (as I saw from the profile some helpful soul posted on the Internet) there was a gentle uphill gradient until 21 miles.  Knowing this, I managed not to panic when mile times slipped ominously towards 9 minutes.  Martin met me at 6, 14 and 18 miles with lucozade and mugs of lukewarm tea – just what a girl needs!  I started to overtake a few people in the final 7-mile circuit, and when I got to 25 miles (for another cuppa) my time was 3:32 – ish.  I probably slackened off on the last mile – a good time was in the bag so my legs decided not to be heroes.  However, I managed to bound gently round the final 200m of track to cross the line at 3:43:11.  The super-efficient Abingdon Amblers marshals wafted me past the medals, water and free pesto samples and I was presented with a splendid pair of Ron Hill running shorts as a spot prize.  After a shower, sandwiches and more tea we drove back round the course and found Simon at 23 miles – still striding purposefully, yet convinced he was last.  After offering him refreshments we felt a little thirsty ourselves so dodged into the nearby ‘Prince of Wales’ – a very nice pub with indescribably fine beer.  Or did it just seem like that after 26 miles?



First Man: Ian Harkness, 2:26:18

First wheelchair: Michael Marten 4:24:04

Barry Hards: 2:48:52

First Lady: Angela Howe, 2:56:44

Lucy Gettins: 3:43:11

Simon Bolton: 5:33:09

Alan Tindale: 6:31:00

The Beachy Head Marathon 23rd October 2004



Lucy and I arrived in Eastbourne with plenty of time to get organised before the race, or so I thought.  I had completed the Beachy Head (nee Seven Sisters) marathon on three previous occasions, so I was confident that I knew the route and was looking forward to a good run.  Unfortunately, I got caught in the queue for the loo and crossed the start line as the pack was climbing onto the Downs, Ho Hum!  “Not to worry it’s a long race,” I thought to myself, “just try to pace it, I will only lose a few places in the greater scheme of things”.


Well it did not work out that way, one gets carried away when one is constantly overtaking others, doesn’t one!  Anyway I made the classic mistake and got up to 22rd spot by the second checkpoint (12 mile, plus a bit) and then I blew up big time.  There is a fantastic section between checkpoint 2 & 3 (a whisker under 17 mile), lovely scenery and down hill to boot, but I was already on the jelly babies. Trouble loomed large and the stronger competitors began cruising past.  The hot cross buns at checkpoint 3 did not help much, the one I had just dried my mouth out and made my fingers feel sticky.


I knew that between checkpoint 3 and the finish, the course constantly ‘undulated’ and the ‘undules’ were mean mothers and I was already doing 3 jelly babies/mile at the 18 mile mark, heady stuff or what?  The course enters the Seven Sisters Park at the 19 mile mark and, as the name suggests, you do battle with them gals and they know how to punish a bloke, nice to look at but tough on the constitution.  At Birling Gap I took advantage of some very conveniently situated public conveniences and felt a lot better.  The end result being I was able to complete the last 3.5 miles in reasonable order.  I just had enough time to smile at the pretty lady giving out the medals, hobble down to the car, pick up the bags and slurp a very welcome cup of tea before Lucy came galloping down the hill to the finish her second marathon in 6 days.  Pick the bones out of that, guys!


All in all, a grand day out was had by all but next year I will get my training schedule organised.


The numbers

640 athletes finished within the 6-hour cut off for a recorded time but they were still streaming home.


Overall winner              Stuart Mills; time 2:58


First lady                                  Sue Sleath; time 3:34


Lucy finished in 4:52 in 346th place (48th lady)


Martin finished in 3:54 in 59th place (3rd lady)


Winter Handicap Series Points Championship 2004


(Rule 6 was modified according to suggestions made by Pete & Mo, so that a new runner has the chance to score more that ‘1’ point)


1.       The ‘championship’ will cover the six monthly handicap races from October to March.

2.       The route will be the Village Lap (3.07 km, 1.92 miles).

3.       A competitor’s start time for a given race will be determined from the average of his/her previous four performances.  If a competitor has taken part in fewer than four races recently, then the average will be taken from those races.

4.       In each race, points will be awarded for finishing position: seven points for the winner, six for the runner-up, down to two points for the sixth finisher, all subsequent finishers getting one point.

5.       If a runner starts before or after their allotted set-off time, his/her points score will be determined from the position he/she would have finished had he/she started at the correct time.

6.       A new runner, taking part in the Handicap Race for the first time, will be set off at a time considered to be appropriate from what is known of their ‘running ability’.  They will score in the same manner as other competitors, and will establish a start time for the next race.

7.       Each competitor’s total points will be given in the last column of the handicap results table each month.

8.       At the end of the six races, a competitor’s best five scores will be taken to give their Championship total (this means that someone does not lose out by missing one race through holiday, injury, illness etc...).  If a competitor takes part in fewer than five of the races, then the scores from all of their races will count.

9.       The person with the highest points total at the end of the six-race-series will be crowned Winter Handicap Champion and will receive a small prize for their performance.


Handicap Race (Village Lap)

Sue F      

Eight Harriers took part in October’s Village Lap handicap race, the first of the winter series.  It was quite a mild evening, with a little daylight remaining, but was quite windy in places.  Dick improved on last month’s time by almost 90 seconds, to win with 42-seconds to spare.  Vicky took a well-deserved second place as she recorded a personal best time for the route.  I was pleased to find that my reduced running and increased cycling training (to help my recovering heel injury) had done no harm.  I worked extra hard to catch and pass Lucy, mistakenly thinking we were vying for first and second place, only to find Dick and Vicky had already finished!  I recorded one of my best handicap times while Lucy’s time, just four days after the Abingdon marathon, was a very good performance.  Behind Lucy, Tom finished well and Martin, also recovering from injury (ask him for details of his ‘posture’ exercises!) set the fastest time of the day, just passing Yvonne.  Mo, who was suffering the effects of a hang-over from a work social event two days previously, struggled round, but still managed to record the same time as last month.  Well done to Dick and thanks to Jan and Susanne for timing.  November’s handicap race is scheduled for Thursday 18th.




Start time

Finish time

Actual time

Handicap Beaten?

Points this race
















Sue F










































Sports Massage

Kate Saunders

             Sports Massage is the term applied to the discipline of using massage for the specific benefit of all sports and exercise participants.  It is the application of massage and stretch techniques, for recovery, injury prevention and to promote faster healing.

All too many athletes think pain is the name of the game, carrying on with the pain ‘niggling’ away.  Pain is your body’s way of telling you something is wrong.  Keeping on “trying to get through the pain barrier” will do further damage, possibly end up being a chronic problem, taking a longer time to recover and restricting what was an active lifestyle.

Running is classified as a moderate to high-risk injury sport; some of the more common injury areas are Achilles Tendon, Plantar Fasciitis (underneath of the foot), Shin Pain, Knee Pain, Glutes and Upper Hamstring Pains.

Why do runners receive these pains?  Running is a repetitive action and with this action you are placing more than two times your body weight through your joints and soft tissues, which are expected to absorb the shock.

Weakness in muscles, muscle imbalance and not using the correct muscles in running can lead to tight and sore muscles for the overworked ones, while under worked muscles end up ‘lazy’.

Following any acute injury there is frequently some soft tissue dysfunction caused by muscle wastage, poor elasticity or a build up of scar tissue.  Massage will stimulate blood flow, which generally aids the healing process, but more specifically can help break down the scar tissue, stretch local areas of tension and help the repairing tissue fibres to align correctly.  By starting this early in recovery the athlete is better able to progress through a recovery programme.

Running style and posture could be a factor: bow-legs, knock-knees or flat feet can all affect your running action and efficiency.

Sports massage can deal with the symptoms and can be used as a way of managing the injury while the more profound improvements to posture and movement patterns are slowly taking place.

Fitness, preparation, training and nutrition are also important areas to take into consideration when assessing an athlete.

Sports massage is tailored to each individual’s needs.  When a client comes to me the ‘whole picture’ is taken into account not just the injury, the sport, positions, actions, also the person’s history and lifestyle, to positively enhance their ability to perform.

Sports massage is not only for sporting people, non sporting people are finding that remedial massages are helping them with problems caused other than through a sporting injury, maybe an existing injury from an accident, or just the stresses and strains of life.

If you would like further information, please feel free to ring me.  Should I be with a client, leave your name, number and address on voicemail or, if you prefer, email.  I will get back to you as soon as I can.  My practice is located in Ashampstead.


Kate Saunders

01635 579730