September 2013 - Silson Joggers

The 10k Times
September 2013
www.silsonjoggers.org.uk
MAN WITH NO NUMBER?
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1
JUNIOR JOGGERS
Hope you are having a great summer holiday and enjoying the nice weather. I have sent this newsletter out earlier
than normal, as not only is it the start of a new season but we would like to take age group teams to the Midland
Relays on Saturday September 21st. (details below)
The first training session will take place on Wednesday September 4 th 6.30pm in Hazelborough Woods Silverstone
(by the A43 slip road) please note we have moved away from the normal venue at Bucknells. We will use the same
venue for a junior cup run on Saturday 7th 2 pm; this will be the first of a series of 6 races throughout the winter
where we form a league performance related league table.
When we move into October that will see the training groups split into 2 with the younger and not so strong runners
at Sponne School Towcester on Tuesday evenings 6.15- 7.30pm. The competing and older juniors will be using
Silverstone motor racing circuit on Wednesday evenings 6.30-7.45pm. We were unable to get the school sports hall
at our normal time, thus the earlier start on Tuesday evenings.
Midland young athletes relays Sutton Park Saturday September 21st
Under 13 girls and boys run in teams of 3 over a distance 2.25miles, with the under 15’s doing a similar distance
also in teams of 3. We will be taking a mini bus leaving Sponne School, please reply to this email it is the first time
we have run in these races it will be a great team event, and excellent way to start the new season.
Silson Junior training September
Weds 4th
Sat 7th
Weds 11th
Weds 18th
Weds 25th
6.30pm
2.00pm
6.30pm
6.30pm
6.30pm
Hazelborough Woods, Silverstone (fartlek session)
Hazelborough Woods (junior cup)
Hazelborough Woods (hills)
Hazelborough Woods (reps).
Hazelborough Woods (timed laps)
We have a number of new juniors interested in starting the new season. If any of the parents have any questions on
the above training, please phone me.
Graham 01327 341009 evenings
BIRTHDAYS IN SEPTEMBER
th
th
Ben Hope – 10
Adam Gray – 19
th
nd
Ben Hanson – 13
Linda Lytollis – 22
Madeleine Smee – 15
th
th
th
Layne Wray – 15
Richard Popiel – 27
th
th
Mel Bignell – 16
Ross Edmonds – 16
th
Caitlin Jones – 24
Orla Piercey – 28
th
th
Richard Wray – 28
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2
SILSON JOGGERS CLUB SURVEY
Thank you to everyone who completed the survey, we sent the links to 73 email addresses and 34 members
completed the first part of the survey (a response rate of 46%) and 29 completed the second part (40%)
1.
What motivated you to join Silson Joggers?
To Get Fit
Social Running
2.
Yes
Yes
44%
35%
34 Responses
o
38%
If you had a training goal have you achieved it?
o
4.
Competitive Running
Structured Training
If you joined recently did you have a training goal?
o
3.
41%
50%
34 Responses
No
62%
19 Responses
o
79%
What can the Club to help you achieve your goal?
No
21%
9 Responses
The most popular responses were:
o
o
5.
Do you take part in training sessions?
o
6.
Yes
o
88%
Change of day
Change of time
Specific comments were
Every Week
3 Sessions/Month
No
12%
7 Responses
50%
50%
8.30am Sunday start
9.30am Sunday start
Don’t have sufficient time (x 4)
Generally how often do you attend weekday evening training?


Individual Training Plan
Structured sessions
34 Responses
If you don’t take part, what would encourage you to do so?
o
o
o
7.
o
o
Speed sessions
Training to a distance
27%
30%
30 Responses


2 Sessions/Month
13%
Less Than Two Sessions 30%
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3
8.
What would encourage you to take part in more sessions?


Change of Day
Change of Time
50%
38%
8 Responses

Change of Session Content 12%
o
o
Tuesday/Wednesday evening (x2)
Later start to allow more time
between work and training
Tougher sessions
Specific comments were:
o
o
o
o
9.
83%
10%

Every Week
3 Sessions/Month
0%
19%
29 Responses
Made No Difference
7%
26 responses
o
o
What would encourage you to take part in more sessions?
o
o
o
2.3
Worked Well
Didn’t work
In general how often do you take part in Sunday training?
o
o
2.2
o
This year we split weekday sessions into two groups, how did it work?


2.1
Friday night not best
Thursday
Wed 6.30pm
Wed 7.00pm
2 Sessions/Month
Less than Two Sessions
12%
69%
15 Responses
Change of Day
13%
o
Change of Time
75%
Specific Comments Were 8.30am (x 2)
9.00am
9.30am
Earlier/Early Start (x 2)
Run from different locations
Please suggest any changes you would like to see to Club activities
Change of Session Content 12%
8 Responses
Specific Comments Were


2.4
Update the website more
frequently
More individual coaching



Circuit training
One training site for adults
Fine as it is (x 4)
If you’re not already involved with supporting the Club, is there anything the Club could do to
encourage you to become involved?
11 Responses
Specific Comments Were



No (x 4)
No Time/Time Issues (x 2)
Ask Me


Discount on membership
Pay expenses
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4
2.5
If you are not already a Coach or Leader, would you be interested in becoming one? 17 Responses
o
Yes
o
29%
No
71%
Specific Comments Were
o
2.6
o
o
o
o
o
Nutrition
Injury Prevention
59%
78%
o
o
Hat (x 3)
Compression Socks in Club
colours
Scarf
Reflective Beanie
o
o
o
o
How would you like to access Club information and updates
o
o
o
2.10
18%
68%
11%
Not Aware of Social Events 4%
Specific Comments Were
Meet the Joggers Event
Text Message
Email
Facebook Page
75%
86%
64%
27 Responses
Sports Psychology
Endurance Running
Are there any items you would like to see added to the Club kit range?
o
o
2.9
Yes Always
Yes, Sometimes
No
Already involved (x 2)
28 Responses
Are there any Athlete Education sessions you would be interested in
o
o
2.8

Don’t think I’d be
capable
Do you attend Club social events?
o
o
o
2.7

No Time (x
10)
60%
85%
15 Responses
Light Jacket
Shoe Bag
Hoodie
Better Fitting Vests for Girls
28 Responses
o
o
Website
10K Times
75%
75%
The Club is committed to providing benefits to members to encourage participation. What benefits
would you welcome if funds permit
17 Responses
o
o
o
o
AAA Badges/Standards
Away Days to compete in
interesting races
Entry fees paid
Loyalty scheme for attending
training
o
o
Prizes for Club competitions
Funding for out of the ordinary
races
We will now look at the replies in more detail and see what changes we can make to ensure the Club is as relevant
as possible to as many members as possible. If you have any comments about these responses, please email
secretary@silsonjoggers.org.uk. Thanks again to those who took the time to answer
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5
RUNNING BACKWARDS ON THE ROAD
Blisworth 5k – 2nd August 2013
Nick Pacey – 1st M50
14th
19th
23rd
27th
55th
61st
63rd
Nick Pacey
Simon Woodward
Kevin Reboul
Andy Field
Matthew Croft
David Jarrett
Heather Kirk
64th
66th
70th
145th
146th
168th
17:41
17:56
18:29
18:52
21:06
21:28
21:34
Andy Kirk
Andy Hoare
Mark Nicholls
Eleanor Rees
David Morley
Hayley Jelley
21:34
21:46
22:03
30:02
30:02
40:29
Northampton Park Run – 5k – 3rd August 2013
67th
David Jarrett
108th
23:46
Darren Brockwell
26:11
Milton Keynes Park Run – 5k – 3rd August 2013
123rd
Jay Fletcher
25:06
Milton Keynes Park Run – 5k – 10th August 2013
250th
James Spencer
29:01
Northampton Park Run – 5k – 10th August 2013
6th
Simon Woodward
17:51
Hook Norton – 6 miles – 11th August 2013
28th
Andy Field
38:33
MYSTERY RUNNER FINISHES IN FRONT OF ANDY BUT WITH NO TIME!
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Milton Keynes Park Run – 5k – 17th August 2013
18th
406
th
Jim Darcy
19:24
Dave Morley
39:34
407th
Nicola Rees
39:38
Northampton Park Run – 5k – 17th August 2013
12th
Andy Field
18:45
63rd
David Jarrett
22:29
Kimbolton – half marathon
18th August 2013
Caroline McKenzie
2:18:27
Julie Long
2:18:27
Northampton Park Run – 5k – 24th August 2013
88th
David Jarrett
25:24
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7
Moulton 10k – 25th August 2013
Nick – 1st M50
19th
Nick Pacey
37:50
39th
112th
Heather Kirk
46:48
121st
Heather – 3rd FS
Andy Field
40:46
Mark Nicholls
47:19
101st
170th
David Jarrett
46:03
Madeleine Moutrie
52:03
Mark
was
either
running too quickly for
the photographer or
the water was deeper
than he thought
http://www.northamptonroadrunners.co.uk/gallery.html
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8
Helmdon Hurler – 4.3 miles – 26th August 2013
2nd Tom Phelps 25:06
3rd Simon Woodward 25:33
7th Kevin Reboul 27:02
25th Alistair Ferrie 30:17 – 3rd U16
49th Graham Linnell 33:27
61st Madeleine Moutrie 34:57
65th Alex Moffat 35:33
104th Tom Pomeroy 44:21
113th Rosie Moffat 48:13
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121st Lucy Moffat 53:38
Northampton Park Run – 5k – 31st August 2013
40th
David Jarrett
103rd
21:54
Darren Brockwell
25:20
Weedon
W'boro
10k
5
5
10k
5
10K
Total
5
73
67
75
80
356
356
89
266
266
76
227
227
97
196
196
88
173
173
40
164
164
155
155
59
147
147
52
13
Andy
Field
M40
61
31
Nick
Pacey
M50
88
43
James
Darcy
M45
67
52
Chris
Wood
MS
99
62
Simon
Woodward
M40
85
66
Andy
Kirk
MS
39
69
Kevin
Reboul
M40
76
73
David
Jarrett
M50
28
39
74
Mark
Nicholls
M45
26
34
77
Stewart
Shears
MS
70
84
Andy
Hoare
M55
32
108
Thomas
Phelps
MS
92
153
Jonathan
Gale
M45
24
157
Richard
Davies
MS
214
Allan
Locke
M70
216
Darren
Brockwell
M40
89
84
49
36
79
46
21
35
Best
147
147
73
143
143
39
117
117
92
92
62
62
60
60
17
17
15
15
38
60
1
Moulton
Corby 5
Cat
Blisworth
Open Male
Silverstone
NORTHANTS ROAD RUNNING SERIES
16
15
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10
Silverstone
Blisworth
Corby 5
Weedon
W'boro
Moulton
10k
5
5
10k
5
10K
Open Female
1
Rachel
Cave
FS
100
100
100
100
499
499
2
Sarah
Ellwood
F35
96
96
94
93
94
473
473
3
Heather
Kirk
FS
95
94
93
92
93
467
467
20
Mel
Bignell
F50
75
76
71
83
305
305
51
Sheona
Smee
F50
60
56
57
173
173
57
Natasha
King
F35
77
76
153
153
60
Madeline
Moutrie
F50
76
150
150
90
Linda
Lytollis
F40
88
88
88
92
Sarah
Clark
FS
85
85
74
Blisworth
Corby
Weedon
W'boro
Moulton
85
Silverstone
Vet Male 40
99
10k
5
5
10k
5
10K
5
38
41
179
9
Andy
Field
M40
32
36
32
24
James
Darcy
M45
35
42
38
29
Mark
Nicholls
M45
19
22
31
Simon
Woodward
M40
46
35
Kevin
Reboul
M40
39
55
Jonathan
Gale
M45
17
77
Darren
Brockwell
M40
Best
115
26
28
44
95
90
40
79
24
41
18
18
Male 50
5
David
Jarrett
M50
40
40
7
Nick
Pacey
M50
50
13
Andy
Hoare
M50
42
43
42
Allan
Locke
M70
31
31
43
36
49
46
162
50
149
44
129
62
Female 35
33
Linda
Lytollis
F40
42
Natasha
King
F35
43
38
38
Female 45
7 Mel
Bignell
F50
43
46
17
Madeline
Moutrie
F50
44
44
20
Sheona
Smee
F50
38
35
43
46
178
47
37
135
110
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11
Total
League
Points
Overall
Total
League
points
Total
385
343
323
323
311
317
280
314
77
12
11
9.5
9.5
6
8
5
7
4
2183
2101
2062
1897
1960
1732
1537
977
475
417
325
82
64
64
56.5
51.5
50.5
41
37
28.5
19
16
14
5
281
279
255
280
233
264
93
251
12
10
8
11
6
9
5
7
1660
1613
1453
1543
1432
1347
1097
983
151
54
64.5
60
59
55
46
41
38.5
38
8
4
664
566
604
556
594
597
373
578
77
12
7
11
6
9
10
5
8
4
3796
3413
3557
3558
3085
3275
2634
2324
626
471
325
81
65
59
55
53
49
47
38
37
17
13
12
3
MALE
Team Balancise
Kettering
Rugby & Northampton
Wellingborough
Wootton
Northampton
Silson Joggers
Corby AC
Human Energy AC
Daventry RR
Team East Haddon
Northants Police
FEMALE
Wellingborough
Team Balancise
Wootton
Northampton
Rugby & Northampton
Corby AC
Silson Joggers
Kettering TH
Human Energy AC
Daventry RR
COMBINED
Team Balancise
Wootton RR
W&DAC
Rugby & Northampton
Kettering TH
Northampton RR
Silson Joggers
Corby AC
Human Energy AC
Daventry RR
Team East Haddon
Northants Police
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RUNNING FORWARDS – ON THE ROAD
Midland Road Relays, Saturday 21st September 2013
We are looking for runners to take part in the Midland Relays held in Sutton Park, Sutton Coldfield and, if
possible we want to enter at least 4 senior teams and some junior teams. This is always a good fun team
event and, depending on your outlook, will either cap of the summer road running season or provide an
excellent pre-cross-country fitness test. We have enough runners for 2 teams but need
more to make 4 complete teams. Please advise Heather, Graham and me by
Wednesday 4th September.
The event is the same style as the 12/6 stage relays that many of the seniors will have done before in
March (it was cancelled due to bad weather this year) with the format as follows:
10-45 am
Under 13 Boys
3 x 3.861 km
10-50 am
Under 13 Girls
3 x 3.861 km
11-35 am
Under 15 Boys
3 x 3.861 km
11-40 am
Under15 Girls
3 x 3.861 km
12-25 pm
Under17 Men
3 x 3.861 km
12-30 pm
Under17 Women
3 x 3.861 km
1-30 pm
Senior Ladies
4 x 4.315 km
1-40pm
Senior Men/Masters
6 x 5.847 km
For the Seniors our aim is to have 4 teams so we would need 12 men and 8 ladies to take part. If we get lots of
st
demand we’d be happy to enter additional teams. The age restriction on the seniors is over 17 on 1 September
2013 and the Masters age limit is over 35s. The results do count towards the RunBritain Rankings as well for
anyone chasing a lower handicap.
To spice things up a little for the Seniors we will hold a special “Seniors versus Masters” competition and I’ll
devise a fair format to establish who can claim bragging rights – all those excitable, full of energy youngsters in
our midst or their middle-aged counterparts who are setting the standard in terms of growing old gracefully.
Graham Linnell will coordinate the Junior teams and we will enter as many full teams of 3 as we can. David
Morley has also promised to bring his bus and not only will he drive but he has promised to lead a sing-song on
the journey back to add to the fun.
As you can see from the start times above, the event is spread over a few hours so we’ll have the tent up
(hopefully a new one) and there will be plenty of opportunity to support other Silson-ites as well as running your
stages. The club will pay the entry fees and minibus costs and we’ll arrange car shares for others to help minimise
our cost (and carbon footprint). Once we know the teams and running orders we will sort out the transport
arrangements in more detail but please advise your preference to either drive yourself or grab a lift. Hopefully
those driving can take a couple of others as well.
th
Teams must be entered by the 5 September so please put the date in your diary and Seniors, let Simon
Woodward or Heather Kirk know if you would like to run. If you think there could be any doubt, please also
advise if you are a Senior or a Master to help us out! Simon Woodward [woodwardsimon@hotmail.com]
Juniors, please let Graham Linnell know if you are available to run and he will confirm if we have complete teams.
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13
RUNNING BACKWARDS – OFF THE ROAD
AXA Fjällmaraton and the Musk Ox – 3rd August 2013
The drive to Edsåsdalen yesterday (1 August), apart from the distance, went without difficulty. The weather was
fine until reaching my destination when light rain started to fall so, at mid-day today, when I made a ‘keep the
juices flowing’ jog round a 3.75k ski trail through uncut vegetation it was a bit wet. It was useful to try out my
Innov8 Talons again, the first time in minimally dampened shoes since the fall ten days ago. They were fine. The
ski trail was a bit kind though because there were only a few short stony sections. However I had a few interesting
passes across ‘hjorton myr’ (the habitat of the Bog Myrtle) which, as its name suggests is a bog. To run over the
surface of an unbroken bog might be likened to running across a water bed – not that I’ve run across a water bed
you understand! In the race on Saturday these sections will have planks (or half tree trunks) laid across them. There
will be over a thousand runners passing over some of these myr this week where routes from different races
coincide so the local environment agency has recently insisted that extra planked sections are laid to prevent traffic
erosion and that the originally planned route be altered. This caused the organisers some last minute problems. The
intended route should have crossed some myr before joining that of the full marathon, it was this part that was not
allowed by the agency. So the organisers added a partial circuit of an exercise trail then up a Slalom slope and
down the next before returning the marathon route to make up the shortfall at the end; a veritable ‘sting in the tail’.
The vertical axis is marked in metres ASL.
In the afternoon I took a trip into Åre, centre of Swedish skiing, to buy some full fat Greek yoghurt that I had
forgotten to bring with me and also for a good lunch. Last year we visited Werzéns restaurant after the race and
enjoyed an evening meal of Porter braised lamb shanks from ‘Fjäll bete’. ‘Fjäll bete’ is an initiative where certain
breeds of animals - mostly sheep – graze natural summer pastures for the production of locally produced meat.
Today the ‘Fjäll bete’ dish was Boef Bourguignon; still the same delicious deep flavour though, presumably the
high herb content of the pastures contribute towards this. The sun has returned now and I am sitting outside on a
veranda at the back of the vandrahem enjoying a glass of chilled beetroot juice. The weather forecast for Saturday
is for 250 C so I will prepare my CHO/ electrolyte drinks and bottles tomorrow evening and put them in the cold
room to chill overnight. We will have only one scheduled drink stop at the half way point. Tomorrow will be a day
for relaxation and mainly CHO based meals. We can collect our numbers etc. from five o’clock and there will be a
Pasta party in the evening at the same location
When collecting my number I discovered that I had not read the race instructions correctly, we were required to
carry the prescribed set of kit for the full marathon and had assumed that this did not apply to this race because it
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14
was only a half; oh dear! Luckily I was able to buy a compass at the reception of the Våladalen vandrahem and one
of the marshals provided me with an appropriate large bandage (army issue). A bit of squeezing and pushing
enabled me to put a long sleeved top and that bandage into my Ron Hill windproof jacket waist band, the compass,
whistle and map were stowed in pockets in my drinks belt. Jogging with this combination was tried out and seemed
OK, particularly if not carrying the two centrally placed drinks bottles. When Saturday morning arrived the weather
was not as hot as expected and there was a cooling head breeze so I left those bottles at the bag drop; also we were
informed that an additional drink stop would be available at the start of the exercise trail.
For those who are interested in the full set of pictures click on the link below where you can then choose to view
different sets taken from several races or years - http://fjallmaraton.se/media.php
To view a video of the race click on the link below; Silson 0:42 at the start and 3:04 ‘running’ the top between the
Slalom slopes - http://www.youtube.com/watch?feature=player_detailpage&v=1zOu9wh5sDs
The race began in a large open space and I started at the back in the three hour
group, the field stretched out while passing along some grus roads but
eventually a bottleneck formed after about one kilometre when we entered a
forest track leading to the first bog crossing on planks. Because I had no
Garmin I do not know how long these sections lasted, all I can remember is that
we seemed to alternate forest sections and planks for a long time. Then the
forest climb began and seemed to continue forever, no running, certainly no
overtaking just a relentless slog upwards, after a while it felt like cramp was
beginning to set in and when opportunities arose jogging eased the
discomfiture; a few competitors pulled off to the side to stretch.
We left the closed forest and the climb was less acute, some more plank covered
bogs and eventually (I seem to recall a 6K marker) flatter terrain appeared;
relief.
But over the top some terrain!!!!
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15
The top of Kinder Scout is parkland compared to this. Broken bricks, breeze blocks and builder’s rubble strewn
across sometimes boggy ground and sometimes smooth rock are better descriptions. Occasionally smooth rock just
covered in Sedum or lichen enabled a few metres of even running before returning to the elevated knee and careful
foot placement which predominated; I was very aware that if I fell then the consequences could be very painful.
With my recent record I took no chances. In the distance I could see pockets of snow lying on adjacent mountains
and discovered, from a photo display, during the post-race banquet that in fact some of the small lakes we passed
on the tops were being fed by melting snow.
The temperature on the top was cooler than on the forest slopes and I could appreciate the requirement to carry
long sleeved vest and wind proof jacket. Occasionally there were boggy areas and small streams to cross, this
meant that the rocks here were wet and slippery and exits muddy so I was very grateful for the grip afforded by the
Innov8’s; their only downside were the thin soles when unfortunate to land on the point of a sharp stone.
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16
At the halfway point was a food and drinks station but felt that, as I had fully CHO super-compensated and the
weather was cool, I could give it a miss. Also because I was moving slowly probably had more than enough in
reserve, and I had drinks with me. Most competitors stopped here. After the station more of the same, perhaps a
little easier and fractionally downhill, sometimes on smooth rock or zigzagging through rocky gulleys. Many of the
runners I passed at the halfway point came by me during this section.
The runners directly in front finished 7 – 7:30 ahead of me but I’m pleased to
say that number 240, nine places in front, finished 4mins behind. Then we
started to descend through some boggy terrain covered in a low growing
silvery leaved shrub with roots like tangles of three phase electric cable. A
return to the plank trails, which by now had become very muddy and we
descended to 2.2k of a steady downhill, stone road which would lead us to the
final 4.6k.
Although the coarse stones on this road were a bit uncomfortable I started to
make progress on some of those who passed me on the more difficult terrain.
By the time we reached the extra drinks stop at the start of the exercise circuit
my running legs had returned and a few places had been regained. We were
now on a grass covered undulating exercise trail, similar to the one at
Edsåsdalen; more runners came into sight and were overtaken. A sharp turn
from that trail took us into the final 2k, the Slalom slope (780m long climbing
100m) and covered in; you’ve guessed it, rocks! This time they were hidden in
a blanket of blueberry and lingon bushes and the occasional small conifer. At
the bottom of the slope I was passed by a man wearing Vibram Five fingers
and towards the top a lady came by. 100m down the return slope (628m long
and 83m descent) the 1 k to go sign! Then came a patch of rock covered with
loose gravel and the lady was overtaken; training that very steep section on an
MTB trail at Brickhill paid dividends. Five hundred metres later and we took
to a grass track that skirted the buildings of Våladalen mountain station, and
finally, running again on grus again to a strong finish.
Johan Johansson finished in 1:51:08, with 5 men finishing in under 2h and 93 under 3h; Bettina Steiger from
Switzerland finished in 2:06:24 and 30 ladies came in under 3h. Silson arrived 3:28:16 for 21.5k of a mountain
marathon course. 229/338 overall and 155/201 men finishers (although two of those gave up at the turn to the
Slalom hill). No great time or disgrace either, for me but today was superb training. Slight DOMS on Monday but
not the sharp pains felt following Blank Tjärns Rundan last year, the knee survived and the bruising is slowly
disappearing. More training, but where? Leg strength exercises for those climbs and I look forward to a return
match.
The Musk Ox? On the drive back to Edsåsdalen after the banquet in the evening I saw one grazing some shrubbery
on the edge of the forest about 40 metres away. The photographs were copied from the AXA Fjällmaraton website
and were taken by Johan Marklund and Björn Gund.
Krutben
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RUNNING FORWARDS – OFF THE ROAD
2013/2014 Chiltern League Cross Country season

October 19th at Watford

November 9th at Oxford

December 7th at Campbell Park, Milton Keynes

January 11th venue tba

February 8th at Wing
We might even get a season without visiting Slough!
TRAINING - RUNNING BACKWARDS
My very first 20 miler
Chris makes early bid for the Ivor Pugh cup
As we all know, you can’t even consider starting a marathon without having run a 20 miler. Nineteen miles just
doesn’t cut it, and 21 miles will leave you exhausted. As such, in August I decided I’d better tackle the magic 20.
Whilst I’d been doing 2 hour plus runs throughout the year, I’d finally dusted the mothballs out of my wallet and
invested in a la-de-dah GPS to get a better idea of actual mileage. No excuses now!
Having spent most of Saturday messing around and watching the men’s world championship marathon, I finally
hopped over the fence at the end of the garden at about four in the afternoon. Given that I had the rest of the
day and night to myself, what else would I do than head off on a long run in a gale? The initial miles ticked by
nicely as I made my way across the fields to Canons Ashby with just a small burst of speed required to make it to
a gate before some inquisitive cows. From there I headed toward Preston Capes then on towards Fawsley,
reaching the 10 mile mark on the way. From Fawsley I headed to Everdon via Everdon Hill, which is indeed a bit of
a lump but does afford great views.
With not even a pause I had an energy gel in Everdon, then slipped through the allotments and headed to
Snorscombe before tackling the steep climb up to Mantles Heath. Then it was back home by the usual route.
Hopping back over the fence with just over 16 miles completed I hit the road for the loop around the village on
surprisingly fresh legs. Past the pub and down the hill and I was still feeling very spritely, but this rapidly
disappeared as I climbed up toward Everdon Stubbs before a right turn onto part of the Weedon 10k route. Past
the water tower and then back towards the village, the downhill being somewhat negated by the headwind.
Finally back up the hill into the village and I was starting to feel weary. Home at last……at 19 miles! So a final half
a mile up the road and half a mile back, finishing pretty comfortably in 2 hours 28 minutes.
Then the fun and games started.
Looking forward to a cold drink and hot bath I reach for my key to find it had been replaced by a key-sized hole in
my pocket. Naturally, one set of neighbours were on holiday and the other set were not in. The nearest spare key
I could think of was 6 miles away. If I’d had an extra energy gel with me I would have taken that option, obviously.
It was getting dark and I didn’t fancy squeezing in the Eglu with the chicken for the night.
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As such I headed down the road to some friends I thought might be able to help a sweaty and fairly dehydrated
runner on a Saturday evening. Several minutes later I was back home up a ladder opening the toilet window,
cunningly left unlocked…..for obvious reasons related to a high protein diet. Now this is a pretty small opening
which is recessed into the wall. It is also made smaller by the fact there is a window in the way. After a bit of
consideration I decided the best option would be a 180° spin to reverse in. A reasonably easy procedure, but my
legs were getting a little stiff at this point. Having wedged my backside most of the way into the house I
congratulated myself in not having shoved the ladder off the wall and destroying the greenhouse in the process.
From this point I now had to consider the final moves to the
sanctuary of the floor whilst avoiding falling into the toilet. Taking
some weight on the pipe to the toilet and the window frame I then
angled my hips sufficiently to finally bring them into the
interior…..not much room for any expansion on my waist if this
procedure is to ever be repeated in the future…..which it isn’t. With
a final push/squeeze I ejected myself onto the floor making a mental
note that I needed to run the vacuum around at some point in the
near future.
In summary, the 20 miler wasn’t too bad at all. The warm-down left a lot to be desired and my recovery shake
timing was definitely sub-optimal. The offending shorts have been consigned to the bin. A cactus has been placed
on the windowsill to deter any potential skinny burglars from emulating my entry. Spare keys have been cut and
distributed. It won’t happen again.
Chris Wood
TRAINING - RUNNING FORWARDS
Senior Training
The summer break is over and senior training gets underway again of Wednesday 4 th September.
Please note that the first few Wednesday sessions will not be held in Bucknells but will be held in
Hazelborough Woods (the village side of the A43 NOT the circuit side). Please meet in the car park just
off the A43 slip road
We will be sending text messages on Tuesday evenings to confirm training details so if you would like to
receive these texts but haven’t yet registered for them, please email secretary@silsonjoggers.org.uk
confirming the number on which you would like to receive texts
September – December 2013
Wednesday Evening Training 6.30pm (please arrive by 6.20pm to allow a PROMPT start)
Sunday Morning Training 8.30am (please arrive by 8.20am for a PROMPT start)
Dates in Green are Wednesdays, Dates in Grey are Sundays
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We are always looking for exciting new places to run on Sundays. Anyone wishing to host a Sunday run please
contact Tasha.......
TRIATHLON
BOLTON IRONMAN – 4th August 2013
Andrew Taylor
Swim:
1:20:42
Run:
4:38:04
Bike:
6:45:08
Overall:
12:54:08
SILSON JOGGERS FANTASY FOOTBALL
Pacey the Villain in the lead!
The inaugural Silson Fantasy Football league is up and running and it is Andy Pacey who is setting the early pace,
mainly thanks to his Aston Villa striker Benteke (surely it can’t last!). In hot pursuit is “Scouser” Paul, followed by
“Stokie” Brian. Amongst the Ladies, Heather is leading the way, and Sarah definitely has the bragging rights in
their house as the Davies brothers languish at the bottom of the league. The Derby boys of Michael and David M
aren’t doing much better either – what would Cloughie have said?! Ben is leading the charge for the Juniors with a
very creditable joint 5th place with Guy!
If you did create a team and it is not showing in the league below it is easy to still join in the fun for the rest of the
season. If you click on the “League” button when you have logged into the Fantasy Football website
www.premierleague.com , you will be then given an option to “Join a League”. Click on this and enter our Private
League code of 816668-202276 and then your team will be added to the Silson League at the next points update.
Also if you didn’t have a chance pre-season to enter a team and would still like to, then that is no problem either,
other than you have given everyone else a couple of weeks start.
Don’t forget you have one weekly transfer to use without penalty (extra transfers incur 4 points deduction), and if
things are really bad (Richard & Tim!) you have two Wildcards to play throughout the season for major changes,
and also please check out our league Forum for info, or a bit of banter. Good job it is a marathon and not a sprint!
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David
SilsonJoggersFootie
Team
Manager
1 Pacey's Army
Andy Pacey
2 KopKings
Paul King
3 Not Quite Stoke
Brian Keers
4 Championship Manager Andy Kirk
5 Hanson's Heroes
Guy Hanson
5 TheDarkKnights
Ben Hanson
7 Come on Boro!
David Coates
8 Anevoresy mo team
Joseph Spencer
8 #haven't got a clue
Heather Kirk
10 Barley Athletic
Thomas Phelps
11 Toontastic
Sarah Clark
12 jl
Julie Long
13 Marching on... alone
Simon Woodward
14 Mel's Marvels
Melanie Bignell
15 FANTASY FOOTBALL James Spencer
16 Jam or Marmalade
David Morley
17 Shanger Rams
Michael Spencer
18 Faye Capoue
Tim Davies
19 Hullabaloo Chavs
Richard Davies
GW
TOT
57
58
65
52
45
47
51
51
62
52
45
52
51
36
30
37
34
49
41
140
130
127
122
121
121
120
119
119
114
112
108
103
99
94
89
88
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ALLAN LOCK – PART 2
Starting with intervals
Some of the recommendations made in the articles by Bo-Gunnar Bogges were to run interval sessions in order to
strengthen the heart and to develop its rate of recovery following an effort.
The following charts illustrate some HR workouts. This first one is from a session run in Hazelborough woods on
18 October 2010 of 17 intervals of between 270 to 530 m with a one minute walking rest between each and is the
earliest visual record I have. The trace also includes the warmup and cooldown. The very high rates during the first
eight minutes or so were caused by static electricity interfering with the monitor before my shirt had become wet.
The gradual decline in rates could also have been due to my inexperience by setting off too quickly to sustain the
series; the latter relative paces declined as well.
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The second one comes from a session run at the Sixfields track on 5 July 2013 and comprised 11 x 400m with 2
min light jogging rest between.
This shows that the rate dropped to a lower level than when following the shorter rests in 2010; it is also possible
that the last value recorded in this series is probably close to my current maximum HR as I had saved the hardest
effort until last and was the fastest. Maximum HR is poorly calculated(1) and it is best, but difficult, to record it
following incremental exercise; the best formula in the Robergs and Landwehr review calculates my max HR as
157.165 +/- 6.4 bpm.
The next trace comes from an OU Fartlek session on 21st May 2013, the speed elements of this one were run fairly
intensively, again static interfered with the early part.
It illustrates the wave like fluctuations in HR but in the fartlek reductions do not let the heart recover as much
between efforts. Interestingly it is thought that the fartlek, in addition to influencing heart strength and size, might
also train the muscle to use more lactate as fuel particularly if the relaxation interval is performed relatively
quickly(2). See below for note on lactate. In contrast the chart below illustrates HR during a recent Five mile race at
Corby and suggests that it was run at approx 95% of max HR.
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In earlier years I could not sustain this level of effort for the full distance. To put some perspective on the influence
of interval training it should be pointed out that it is only part of an overall programme. One of the papers(3)
referred to in the previous article contains observations and recommendation for a proportional distribution of
annual training means
‘An analysis of the leading Soviet marathoners, as well as the training programs of other international athletes,
indicates a similar distribution of training loads, although there are differences in the use of the various training
means. In general, the volume of interval and tempo runs at the anaerobic threshold level, or above it, makes up 6
to 12% of the year’s total. Runs at speeds with a predominantly carbohydrate energy supply (over 85% of the
threshold speed) don’t exceed 30% of the total volume. The remaining 58 to 64% are devoted to slow endurance
runs.’
I have interpreted this to structure the ratio of interval/tempo runs (6 to 12%), competition runs (30%) and training
runs (58 to 64%) in my annual programme; in my exuberance after ‘discovering’ the power of ‘intervals’ in autumn
2009 the ratios were 16%, 11% and 73%. The whole article is well worth reading and discusses the effects of
training at different paces. The Conconi test referred to by these authors as a way of assessing the anaerobic
threshold has been variably received as it appears to be erratic in its performance.
Interval training follows one the fundamental cyclical patterns of athletic development;Overload → rest → adapt → (improve)
The reason for the brackets is that if the overload and rest elements are not balanced then there will be no
improvement, in the worst case there could be a decline – overtraining -.
It is believed that it is during the rests between efforts that small changes to the heart take place utilising the ‘FrankStarling’ mechanism. When dynamic exercise disturbs the balance between cardiac output and venous return
ventricular walls are stretched following an increase in blood volume during re-filling, this then causes an increase
in muscular contraction to eject the blood(4). By repeating interval sessions profound changes both to the size and
strength of the heart can take place. In the late 1930’s Dr. Woldemar Gerschler and Dr. Herbert Reindel studied
3000 people who had completed a three week programme of dynamic heart rate training. They recorded a 20%
increase in heart volume in their subjects at the end of this time together with improvements in performance.
Following these observations Gerschler and Reindel developed a system of interval training for runners(2).
Lactate production.
Lactate is produced continuously(5). In the past, it was associated with the notion that lactic acid was produced
during intense exercise in blood and muscle and gave rise to acidosis and fatigue. During an analysis of how these
ideas evolved Robergs et.al. observe ‘The wealth of research, even for that time, on the production of lactic acid
during fermentation and its presence in numerous animal tissues established the connection between anaerobiosis,
lactic acid production, and acidosis.’.......... ‘The unquestioned acceptance of a lactic acidosis is a hallmark of
almost all of the basic and applied science research of muscle metabolism since the 1920s.’ This has been shown to
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be incorrect(6) and an alternative mechanism has been described(7)(8). In reference to sports training Robergs et.al.
(2004) recommend that ‘The terms “lactate” or “lactic acid” need to be removed from any association with the
cause of acidosis or the training that is used to delay the onset of acidosis.’
References
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
The surprising history of the “HRmax=220-age” equation. Robert A. Robergs, Robert Landwehr. (2002).
JEPonline.5(2):1-10.
http://www.newintervaltraining.com/index.php
The anaerobic threshold in marathon training. A. Glimov and V. Kulakov.
http://www.athleticscoaching.ca/default.aspx?p=home
Frank – Starling law of the heart. Wikipedia the free encyclopaedia.
Cell–cell and intracellular lactate shuttles. George A. Brooks (2009) J Physiol 587.23. pp 5591–5600.
Biochemistry of exercise-induced metabolic acidosis. Robert A. Robergs, Farzenah Ghiasvand and Daryl
Parker ( 2004). Am J Physiol Regul Integr Comp Physiol 287: R502–R516
Effect of training on glucose kinetics during exercise. Brooks GA & Donovan CM (1983). Am J Physiol
EndocrinolMetab 244, E505–E512.
Endurance training affects lactate clearance, not lactate production. Donovan CM & Brooks GA (1983).
Am J Physiol Endocrinol Metab 244, E83–E92.
RACES – running forwards
Forthcoming Events in the local(ish) area
Date
Event
Category
Every Saturday
Park Run 5k - Northampton Racecourse
Road
Every Saturday
Park Run 5k – Milton Keynes, Willen Lake
Road
1/9/13
Kenilworth Half
Road
4/9/13 (Wed)
Silverstone Duathlon (2m/12m/2m)
Duathlon
15/9/13
Cransley Half
NAA & SRRC
21/9/13 (Sat)
Midland Road Relays, Sutton Park
We will enter 2 ladies and 2 men’s teams in this event for
our own “vets versus youngsters” challenge. We’ll need 12
men, 8 ladies and couple of reserves.
Road
22/9/13
Northampton Half Marathon
Road
29/9/13
Rugby 10 miles
Road
6/10/13
BHF - Blenheim Palace Half Marathon
Road
13/10/13
Daventry 10
NAA & SRRC
19/10/13 (Sat)
Chiltern League Round 1
Cross Country
9/11/13 (Sat)
Chiltern League Round 2
Cross Country
7/12/13 (Sat)
Chiltern League Round 3
Cross Country
15/12/13
Up & Running Half Marathon, Milton Keynes
Road
Please see http://www.silsonjoggers.org.uk for more details
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AND FINALLY
NICK WORRIES ABOUT GETTING HIS HAIR WET AT MOULTON
HEALTH WARNING – SILSON JOGGERS A C MAY CONTAIN NUTS
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