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Website update… http://comptonharriers
THE HARRIERS HERALD
No. 183, May 2008
Editor: Sue Francis
Thursday night schedules for May and June
Thanks to Sus for her four race reports, and to Martin and Mo for this month’s contributions
Copy date for June’s Harriers Herald – 28th May
Features and reports
Hogweed Hilly Half – Lucy and Sus complete a tough 13-miler
White Horse Half – a prize for Sus on a snowy April morning
Aldbury Cross Country Challenge – Sus reports on her first visit to this event
London Marathon – Martin reports on a successful day for four Harriers
Website Update – Mo features post-marathon recovery
Events Diary – Mo’s choice of races for the next few months
Thursday night schedule for May
Thursday night schedule for June
EGM to vote for updated constitution (27-04-
Dumfries & Galloway Stranraer half marathon & fun run (07-06-08)
IAH Relay, Thursday 15th May
Seven teams have entered this year’s relay and there are rumours of at least two more. The Relay will start at
5:30 pm from the cricket field. The route will be as in recent years, each stage (1.6 miles, or 2530 metres)
starting and finishing in the cricket field.
Because IAH Rec. Soc. insurance no longer covers sports events, we have investigated the insurance cover
provided by UK:Athletics by virtue of Compton Harriers affiliation to this body. This has required us to apply
for a race permit and also to have an official race entry form with a disclaimer to be signed by all competitors.
Thanks very much to Dick, who arranged the permit and produced the entry form.
Finally, I am still a bit short of marshals so, if you know anyone who may be willing, please send them my way
(they will get a bar token as a reward!).
Hogweed Hilly half marathon, 30th March
I must recommend this race to everybody. Forget about setting a PB; this is about killing your enemy and getting to that finish line first. But in the end it is the hills that kill you, and they are proper hills and not just bumps! It is a race run on small narrow winding country lanes where there is a bit of mud in the middle. The finish is similar to IOW so it is important you have your brakes on after you cross the line. For your effort you get a polo shirt and smarties.
Top marks for fun and well organized.
White Horse half marathon, 6th April
Despite the blustery snow I was determined to collect my china cup (the memento) so I made a quick change from racing shoe to trail shoe. Trying to make a PB was out of the question but a nice trot in the snow is not to be missed either, so I went very early due to road conditions. Not knowing that Lucy had tried to contact me saying she would not run it (FLM was only a week away) and Andy had preferred to play in the snow with his nephews, I desperately tried to spot them at the start but without success.
In the meantime the roads where now clear, so on with the racer again and we were back to plan A: even pace, try to reach mile 12 no later that 1:26 hour to set a PB. We were a group of 5 men and me running together for a very long time, they did not seem to mind me trying to hang on to them for a bit of shelter. At mile 12 I only had one man left to hang on to and the clock showed 1:26:15 so a PB was now not possible but at least I could go for a good time so I ran as fast as I could and finished in 1:33:56. At the finish I looked for Andy and Lucy but they were nowhere to be seen. I then decided to run back and cheer them on when I saw Martin and Lucy by the roadside - Lucy with all her clothes on?! After they told me that she and Andy had decided not to do the race we went back to the HQ.
Lucy served tea by the bed while I was getting a massage trying to cure a headache I had – what a service! Lucy and Martin then went home but I decided to stay for the prize giving not thinking there would be something for me. But then I heard my name called out for the 2nd lady over 35 at that time my headache had cleared, so what better way to end a lovely race with such an unusual beginning.
383 finished the race, 2 were disqualified for unauthorised number transfer!
Aldbury Cross Country Challenge 5.3 miles, 21st April
Lucy and I went along to test this little race of only max 175 runners. We knew that within the first kilometre there was a bottle neck so, if you didn’t start with a sprint, you could easily get stocked. So we did, and that nearly killed me because the first mile also had a nice big hill. Never mind, it only meant that the remaining part felt like a walk in the park. The reward for finishing first was that you got to choose from all the free sandwiches and biscuits which were waiting for all the runners at the finish and that even included a cup of tea served in the mug you just received as memento.
Though the finish times were not that accurate (they cannot all be like our Jan) it was still a good race. I can only look forward to doing it again.
Blenheim 7K, 28th April
This is an undulating route around Blenheim Park which includes a gravel section around the lake. If you have the strength, then admiring the beautiful scenery is definitely a pleasure. Lucy and I both felt that we hadworked hard so I am sure we did not take full advantage of the extra bonus but we were here for another mission - to put Compton Harries on the map! It is a gun to chip timing, there were a few problems with the finishing times but the Earl of Marlborough soon sorted it out and the Mayor of Wantage with a large gold chain around his neck presented the prizes:
‘Nice shorts Martin’ – FLM 2008
This year seven Harriers made the pilgrimage to London on marathon day. Lucy, Meena, Ryan and I were part of the cabaret. Pete and Dick charged about on their bikes trying to see as much as possible. Whilst Sus and Elo elected for the more sedate option of standing at the junction of the Mall and Bird Cage Walk, shouting encouragement at one and all. Having kept the London Marathon firmly at arm length for many years, I have to confess to taking more than a passing interest in all the going on. It really is a memorable experience and notches up lots of bragging rights with all and sundry.
In keeping with previous years, Dick volunteered to drive and duly collected Lucy and myself from the institute gates at 6.00 am. We were to pick Pete up en-route but Meena, Ryan and Sus had all made their own arrangements. The early start meant we arrived at Blackheath in good time to enjoy a second breakfast and prepare for the days exertions.
The organisation for the FLM just seems to get better and better – no T5 fiascos on Mr Bedford’s watch, thank you very much. This year there were even loos available outside of the pens, that is in addition to the Blackheath copse and the thunder box in the Loyal Snail. Inside the pens large video screens had also been erected which relayed the start of the ladies and the wheelchair races, along with other pre-race high jinx.
Although the sky looked rather threatening as we gathered for the start the clouds did not burst forth until much later in the proceedings. When the rain eventually arrived, I for one found it quite refreshing but it did nothing to compensate for my lack of fitness. The warning bells had started to tinkle at 16 miles and, by 19 miles, the whole field was drifting past and disappearing merrily into the distance leaving me to grind out the miles, jelly babies in hand.
For the first time I ran with my name printed on my vest. Anyone who has done this before will know that spectators rise to the occasion and urge you on by name. ‘Nice shorts Martin,’ seemed to be a common theme.
As always, it was nice to meet up with everyone after the race and swap experiences despite the drizzle. Once we hooked up with Meena, who had opted to change in the en-suite facilities rather than bare all on the steps of Admiralty Arch, folks headed off in various directions. The wrong direction as it turned out for Lucy and I, but we eventually found our way to the Mulberry Tree for a restorative before driving off into the West.
Dick – thanks again for doing the driving, it really is appreciated.
April’s Handicap Race was held over the ‘off-road’ route. Measured by Lucy at 2.08 miles, this is slightly longer than the winter village lap route. Conditions underfoot were good – hard and dry, and the grass was short. However, there was a chilly breeze against the runners on the uphill section from the end of ‘the bumps’ back up to the concrete road.
New member Sally, Peter L’s wife, joined seven regular Harriers at the start. Sally and Kirsty set off first, pursued by Lucy. Lucy, having made a quick recovery from her good London marathon performance, soon took the lead and no one else could catch her as she finished with a 42-second lead. Despite some concerns about his niggling groin injury, Dick ran really well to take second place, just ahead of Sally. Pete, Peter, Sue and Kirsty all followed in close succession. Martin, still suffering tight quads after Sunday’s marathon, was forced to run at a more sedate pace than usual!
Congratulations to Lucy, and thanks to Jan for timing. There will be no Handicap Race in May. The next one is scheduled for Thursday 5th June, around the off-road route.
After four races, Lucy has extended her advantage to a 7-point lead, while Sue is hanging onto second place and Dick has moved up into third.
Website update… http://www.comptonharriers.org.uk
Now that all the bills have been paid, I can confirm that this year’s Downland Challenge has left us with a large enough surplus to enable us to donate ‚1,000 to the Compton Village Hall fund. As soon as I have contacted the chairperson with the good news, I will raise the cheque to transfer the funds.
The count-down to the Compton Canter on the front page of the website has now started and at the time of writing (30th April) it stands at 66 days to go… entries are already pouring in (8 at last count)!
If you are considering new running wear, by entering the following code for April (eels) you will be guaranteed an extra 10% discount at website although not against sale items.
For those of you who completed the London Marathon recently, I know it may be a bit late now, but how about the following tips for post-marathon well-being (courtesy of ):
Keep walking and hydrating.
Resist the temptation to sit down or lay down for long after your marathon.
Eat within 30 minutes after you finish to jump start your recovery, even if it doesn’t appeal to you.
Common finish line food such as bagels, fruit, cookies, and energy bars are generally good choices. Later,
when you can select your preference of foods beyond finish line offerings, focus on proteins.
Reduce the swelling.
If you can tolerate anti-inflammatories (Ibuprofen, Aleve, Advil, Naproxen, etc.), begin
taking as directed and take them for three full days to get the full benefit of reducing inflammation of swollen
tissue. The mistake most marathoners make is they stop taking anti-inflammatories too soon.
Walk the walk.
Circulation is another key to recovery, as new blood and oxygen reach the damaged tissue to
rebuild the damaged muscle cells. Take several 15 to 20 minute walks later on marathon day and for the next
three to four days.
Go with cold not heat.
Relaxing in a hot tub might sound appealing, but it actually interferes with post-race
recovery by increasing swelling and allowing blood to pool in the damaged muscle tissue. Instead, soothe your
muscles in a tub of cool water or even throw some ice in from the hotel ice machine. A brief ice bath will
accelerate recovery by reducing inflammation and post-race soreness.
Ignore the stories of runners who run the next day and resume training mid-week. There’s no point
to running too soon and it delays recovery. Instead, walk, bike or swim at an easy effort to maximize blood
circulation. When you can run without any soreness and tightness, resume running low mileage and easy runs.
You’ll be ahead of those who resume running too quickly.
Schedule a massage.
A massage by an experienced masseuse can provide soothing relief. A salon or spa
massage can feel good, but might not be what you need after your marathon. Ask the staff at your local running
store to recommend a reputable massage professional who will know the right range of intensity to apply and
offers either “sports massage” or “deep tissue” massage. The right massage several days after your marathon
can accelerate your recovery.
. Even though you won’t be very flexible, a light routine of 20 minutes of leg stretches will help
minimize the soreness. Emphasize stretching your hamstrings, calf muscles, quadriceps and hips.
Backwards is best.
After calling upon your hamstrings and quadriceps to perform as gladiators during your
marathon, the price you pay is negotiating stairs. Ironically, going down stairs is more difficult than ascending
them. The marathoner’s secret: go down the stairs backwards — and hold on to the railing!
Be alert for post-marathon depression.
The let down following a marathon is very real. After months of
training, preparation and anticipation, suddenly your marathon is over and you might feel a sense of let down,
loneliness and sadness as if recovering from a loss. Debrief the race experience with another runner, capture
your race day experience and memories in writing in a journal or a blog.
Most entry forms can be downloaded from race websites; others are likely to be on the club notice board.
Sun 04 May
08 NEOLITHIC MARATHON (& ½ Mthn),
10:30am, Avebury, Wiltshire 26.2 & 13.1m
Tue 06 May
08 SILVERSTONE GRAND PRIX 10K,
7:30pm, Grand Prix Cct
Sat 10 May
08 ICKNIELD WAY ½ MTHN & 10K,
10 am, Chinnor
13.1 m & 10k Entry forms on club noticeboard or email webmaster
Sun 11 May
08 HAIRY LEGS CHALLENGE,
10:00am, Gatehampton Rec., Goring
Mon 12 May
08 BERKELEY 10K/BEER RACE,
7:30 pm, Berkeley, Nr Dursley
Thu 15 May
08 IAH RELAY,
5:30 pm, Cricket Field, Compton
Sat 17 May
08 MARLBOROUGH DOWNS CHALLENGE,
9:00am & 10:30am
Sun 18 May
08 WOODLEY 10K,
11:00am Headley Road, Woodley
TOWN & GOWN 10K,
10:00am Oxford, University Parks
Sun 25 May
PEWSEY VALE 10K,
11:00am Pewsey School, Wilcot Road
Mon 26 May
08 KINTBURY 5 MILE RUN,
10.30 am Kintbury Recreation ground
Entry forms on club noticeboard or email webmaster
Sun 01 Jun
08 BAYER NEWBURY 10K,
10:00am Waterside Youth & Comm Centre
Sun 08 Jun
08 WALLINGFORD THAMES RUN,
10:30am Howbery Park
Sun 15 Jun
08 RIDGEWAY RELAY,
07:30am Ivinghoe Beacon
10:00am Victoria Rd Recreation Ground
Sun 29 Jun
08 LAMBOURN 6K FUN RUN
, 10:30am, The Lambourn Centre
Club notice board or email email@example.com
Sat 05 Jul
THE COMPTON CANTER,
2:00 pm Recreation Gnd, Compton, Berks
Sun 27 Jul
08 DOWN TOW UP FLOW ½ Mthn,
10:00am Windsor Leisure Centre
Sun 14 Sep
08 PEASEMORE FESTIVAL 5MILE,
10:30am Peasemore Rec.
Sat 20 Sep
IoW FELL RUNNING SERIES,
Ventnor, Isle of Wight
Sun 21 Sep
08 THE BONESHAKER,
10:30am Ardington Sports Club
Sun 28 Sep
08 ADP HIGHCLERE 10K,
10:30 am, Highclere Castle
Sun 19 Oct
08 ABINGDON MARATHON,
9:00 am, Tilsley Park, Abingdon
Berkshire Road Running Championships 2008
Don’t forget … if you are looking for events other than those listed above, then just click on the Union Jack in the menu bar of our website and follow the various links.
(Mo – May 2008)
Florida Administrative Weekly Volume 31, Number 20, May 20, 2005 5. Subsection 64B16-27.104(5), F.A.C., is amended toread: The Board shall not register a prescription departmentmanager as the manager of more than one pharmacy. TheBoard shall grant an exception to this requirement upon(1) In accordance with the provisions set forth in this rule,application by the permittee and the pre
Betriebsanweisung Gemäß § 20 Gefahrstoffverordnung Betriebsanweisung Nr. Betrieb: Bereich: HTHTrockenchlor Gefahren für Mensch und Umwelt Feuergefahr bei Berührung mit brennbaren Stoffen. Entwickelt bei Berührung mit Säure giftige Gase. Verursacht Ver- ätzungen. Starkes Oxidationsmittel, reagiert heftig mit: oxidierbaren Stoffen, redizierenden Stoffen. Reagiert