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THIS WEEK’S PRESS RELEASE

News Release                                                                                                                                                                        24th March 2013

OAKLEY CANCELLED

Where’s Wally?

Our interesting Spring weather caused the cancellation of the popular Oakley 20 road race.  This 20 miles event is usually a last long run for many Spartans running the London Marathon.  However there was some race action over the weekend and several club members got some training miles done in the snow.

Dawdle With No Daffodils

Despite winter returning with a vengeance, five Spartans braved the snow and biting wind in the Daffodil Dawdle off-road marathon, just outside Newmarket in Suffolk.

Knee deep in snow, calf deep in icy water and ankle deep in very slippery mud, the run felt more like a 40 mile event, rather than the 26.7 measured miles, and while there was no sign of any daffodils there was plenty of dawdling – not least because that was the only way you could stay upright on most of the course.

CAROL PAUL finished in 5 hours 48 minutes 18 seconds; CHRIS LEIGH in 6 hours 22 minutes 59 seconds; MIKE NEWBITT in 6:42:08; PAUL HOLGATE in 6:54:54 and SHARON CROWLEY in 7:17:53.

Where’s Wally?

Where’s Wally fun run was great fun and went ahead in Victoria Park, London.  LIAM HERBERT lined up alongside hundreds of fellow Wallys, thanks to ingenious stripy costumes provided by the organizer.

The Fastest Wally

The race was a last minute sign-up for Liam, he was invited to run with a number of librarians from his work just one week ago.  On a cold, windy flat course and despite being dressed in a red and white stripy jumper, hat and glasses he would have earned a personal best time of approximately 38 minutes dead on if it had been an accurate and timed 10K race.  He was the first and fastest Wally over 10K!

In fact, over the course of the two lap circuit, which allowed runners to choose 5K or 10K options, Liam led from the combined start and opened up a big lead over the second and third placed runners that could not be closed. ¬†At the end of lap 1 (5K), he was comfortably in the lead and maintained this with a strong finish home. ¬†Liam‚Äôs reward for this was a novel Where’s Wally medal, his costume to take home and the satisfaction of knowing that he had raised ¬£100 (and counting) for the National Literacy Trust in the process. ¬†All in all, a great fun run!

Coming Events

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the: 

  • Handicap 5K in Stevenage on Thursday 28th March.
  • Serpentine 5K in Hyde Park on Friday 29th March.
  • Flitwick 10K on Sunday 14th April.
  • Virgin London Marathon on Sunday 21st April.
  • County Five Miles Championships in Pednor on Monday 6th May.
  • County Track and Field Championships in Stevenage on Monday 6th May.
  • County Veterans 10K Championship at St. Albans on Sunday 12th May.
  • Mid Week League 10K in Stevenage on Tuesday 14th May.
  • Fairlands Valley Challenge on Sunday 21st July.
  • Relays in the Park in Stevenage on Thursday 25th July.
  • Herts Senior 5K Championships in WGC on Tuesday 24th September.
  • County 10K Championships in Letchworth on Sunday 6th October.
  • Herts Veterans 5K Championships in WGC on Tuesday 8th October.
  • Stevenage Half Marathon on Sunday 3rd November.
  • County Ten Miles Championship in Buntingford on 30th December 2013.
  • Watch for announcements about the County Marathon Championships.
Categories
News

THIS WEEK’S PRESS RELEASE

News Release                                                                                                 10th March 2013

 

SEVEN TRACK & FIELD MEDALS FOR SPARTANS

Silvers for Dave’s Rapid Walk And Barry’s Half

Four Spartans proved why they won the Central Eastern Veterans League last year, by competing at Lee Valley Sports Centre in the British Masters Indoor Track and Field Championships and winning SEVEN medals.  The two day meeting included athletes from all over England and Ireland plus guest athletes from Spain and the USA.

On Saturday MONICA BROWN carried on her good form from the British Masters Pentathlon Indoor Championships last month by winning a bronze in one of the closest 60 metres of the competition in 8.64 seconds with only tenths of seconds between second and sixth place.  

Monica then went onto win silver with a great dramatic lifetime best of 1 metre 40 centimetres in the women’s 45 to 49 year high jump which was a highlight of the Spartans afternoon. ¬†She also completed a silver jump double by coming second in the long jump.

Tessa Stephenson started off the weekend by competing in the women’s 50 to 54 age group shot putt. ¬†Only taking up shot putt seriously last year after injury, Tessa followed up her good form by doing a indoors personal best of 8 metres 12 centimetres with the bonus of a bronze medal.

With strong competition from other 75 to 79 year olds, John Tyrrell could not match his personal best from last month, but still recorded a great throw of 7 metres 12 metres in his age group to finish in 5th place.

Iris Hornsey had a strong run in the women’s 70 to 74 year age group to win GOLD in the 1500 metres. ¬†Iris recorded a time of 7¬† minutes 18.36 seconds which is creditable considering she had to do 7 and a half laps of the short 200 metre indoor track.

Sunday 10th March

Despite it being Mothering Sunday, Iris Hornsey decided to miss lunch with her children and grandchildren to compete at the BMAF championships for the second day in a row.  Iris raced the 800 metres in style to collect the gold medal, her second of the weekend in 2 minutes 29.49, her fastest time since 2010.  Iris is a real inspiration to a lot of club members, as she competes for the Spartans on both road and track.

John Tyrrell also competed in the discus outside at the arena winning his first silver national championship medal in 18.42 metres.  A fantastic result considering John has only been with the Spartans just over a year.

A great competition for the team, leaving one more indoor competition which is the inter area match in April at Lee Valley which several Spartans will be involved in representing the Eastern area.

Summary:

Monica Brown W45

2nd High Jump ‚Äď 1 metre 40 LIFETIME BEST SILVER Medal

2nd Long Jump ‚Äď 4 metres 29 centimetres SILVER Medal

3rd 60 Metres ‚Äď 8.64 seconds BRONZE Medal

Iris Hornsey W70

1st 1500 Metres – 7 minutes 18.36 seconds GOLD Medal

1st¬† 800 Metres ‚Äď 2 minutes 29.49 seconds BEST TIME since 2010 SILVER Medal

John Tyrrell

2nd Discus ‚Äď 18 metres 42 centimetres (threw outdoors!) SILVER Medal

5th Shot Putt 7 metres 12 centimetres

Tessa Stephenson W50

3rd Shot putt 8 metres 12 centimetres Personal Best (indoors) BRONZE Medal

Milton Keynes Half Marathon

The eleven Spartans at the Milton Keynes Half Marathon contended with temperatures around 2oC and sleet throughout the race.

In the view of some a change in course from previous years slowed the race a bit due to more undulations, twists and turns but that plus 10k “walkers” to navigate around in the early stages did not stop DAVE SMITH, STEPHEN BLOCK and KAREN PALMER running new personal bests.¬† Dave finished in 1 hour 38 minutes 29 seconds; Stephen in 1:52:05 and Karen in 1:58:54.

CHRIS WESTCOTT was the fastest Spartan on the day, 104th out of the 2,734 finishers in 1 hour 25 minutes 40 seconds.  STEVE MAYFIELD was slightly disappointed with his 1:37:36.  The other Spartan finishers were VISHAL SHAH (1:41:39); SUZY HAWKINS (1:48:17); JORDAN MILLER (1:54:02); PAUL HOLGATE (2:04:59); SHARON CROWLEY (2:20:12) and ANDREA BROWN (2:23:57).

The new course takes in parts of the Wolverton 5 route around Willen Lake and the last mile is now even tougher than before, with a short sharp climb to negotiate above the lake just after the 12 mile point.

 

Position Name

Time

Comments
104 CHRISTOPHER   WESTCOTT

1:25:40

 
493 STEVE MAYFIELD

1:37:36

 
537** DAVE SMITH

1:38:29

PB
597 VISHAL SHAH

1:41:39

 
941 SUZY HAWKINS   (F)

1:48:17

 
1190 STEPHEN BLOCK

1:52:05

PB
1278 JORDAN MILLER

1:54:02

 
1540 KAREN PALMER   (F)

1:58:54

PB
1876 PAUL HOLGATE

2:04:59

 
2364 SHARON CROWLEY (F)

2:20:12

 
2449 ANDREA BROWN   (F)

2:23:57

 

In the associated Milton Keynes 10K SIMON BELL was second veteran and 15th overall in 38 minutes 22 seconds.

Dave’s Fast Walk

DAVID BOWKER took part in the National 10 Kilometres Walk Championship in Victoria Park, London at the weekend.  It included the Hertfordshire County Championship.  He was second in the county championship and 16th overall out of the 52 finishers in 1 hour 46 minutes 20 seconds.

Dean Minus Five And Barry Silver At Lydd Half Marathon

DEAN CARPENTER managed to knock 5 minutes 21 seconds off his personal best as well as finishing in under 1 hour 30 min for the first time at Sunday’s Lydd Half Marathon.  He finished 72nd in a time of 1 hour 28 minutes and 58 seconds and was raising funds for Macmillan Cancer Care.

Dean thanks the other Spartan in the race who passed him at about the 11 mile mark and gave lots of encouragement when he was flagging.  It was certainly welcomed and at the time very much needed.  Dean says it’s nice to be part of such a fantastic club with such suportive members.

The other Spartan was BARRY OSBORNE on his way to second place in the British Masters’ Athletic Federation Half Marathon Championship for runners aged 60 plus.  He was 67th in 1 hour 28 minutes 37 seconds.

Sydney Park Run 5km

Roger Biggs completed his tour ‚ÄėDown Under‚Äô, with a 5km race in the Southern Suburbs of Sydney, Australia on Saturday.¬† The race took place at St Peters in Sydney Park, on good quality paths within the park, featuring a rather nasty hill around halfway.

After a slow start, Roger pulled through to 68th place in a time of 25:18.

Club 20

The Club 20 mile training run will be from Marriotts on Sunday 17th March 2013, meet 9.15am for a 9.30 start. The run will consist of 5 separate sections each of 3.5-5.2 miles, so even if you are not in training for a marathon please do come along and join in for the amount of mileage that your training requires. The run is suitable for all abilities. No pre-notification is required, simply turn up and join in. Guests are also very welcome, so if you are looking for a 20 mile training run to help your marathon preparations please do come along and join us, no entry fee is required.

Coming Events:

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:  

  • County Veterans Cross Country Championships at Willian,¬†Letchworth on Sunday 17th March 2013.
  • Club Training Twenty on¬†Sunday 17th March 2013.
  • Handicap 5K in Stevenage on Thursday 28th March.
  • Serpentine 5K in Hyde Park on Friday 29th March.
  • Virgin London¬†Marathon on Sunday 21st April.
  • Fairlands Valley Challenge on Sunday 21st July.
  • Relays in the Park on¬†Thursday 25th July.
  • Stevenage Half Marathon on Sunday 3rd November.

 

Categories
News

THIS WEEK’S WHAT’S ON NEWSLETTER

Here is this week’s What’s On newsletter, the source of all your information for club activities coming up!!

217 9th March 2013

Categories
News

THIS WEEK’S NEWS RELEASE

News Release                                                                                                 3rd March 2013

 

CROSS COUNTRY MEDALS FOR SPARTANS

Silver for Iris; Bronze for Julie, Rhiannon and Simon

 

Fairlands Valley Spartans made a real leap forward in this season’s cross country league series.  This was emphasised by some great news in the individual results.

SIMON JACKSON won BRONZE as third senior man; RHIANNON GRIFFIN won BRONZE as third senior woman in only her first season; JULIE SIMMONS took BRONZE in the women (55 plus) category and IRIS HORNSEY took SILVER in the women (65 plus) competition.

Other top twenty Spartan finishers included TONY OSBORNE 5th veteran (70 plus); HANNAH DAVISON tenth woman (35 plus); ANN TRYSSESOONE tenth woman (45 plus); NIKKI ANDREWS 12th senior woman; KAREN LIDDLE 12th woman (45 plus); JIM BROWN 13th veteran (60 plus) man; TRICIA HOPPER 13th woman (45 plus); ADRIAN DONNELLY 15th senior man; MARK CHEADLE 20th senior man.

All those taking part had great fun and look forward to encouraging others to join in next time.  The very last fixture of the 2012-2013 season will be the Hertfordshire County Cross Championships for veterans at Willian, near Letchworth, on 17th March.  Entries should be submitted now.

Silverstone Half Marathon

Ten Spartans joined more than 6,000 other runners for the 13.1 miles around Silverstone Circuit.  Despite a chilly breeze it was otherwise a good day for the half marathon.

PETE SMITH was the first Spartan, 452nd out of the 6,188 finishers in 1 hour 35 minutes 22 seconds.

Davie Stafford 482 1:35:53; Craig Bacon 853rd in 1:41:04; Katy Jinks 1,033rd in 1:43:01; Vishal Shah 1,193rd in 1:44:21; Paul Forde 2,001st in 1:52:11; Andy Ingram-Tedd 3,107th in 2:00:59; Paul Holgate 3,369th in 2:03:35 (5 mins faster than Watford); Craig Snowden 4,042nd in  2:11:04 ; and Doug Hall 5,155th in  2 hours 27 minutes 15 seconds.

Downhill for the Most Distant Race?

Sunday saw ROGER BIGGS running the Mountain to Surf Marathon in New Zealand.  This was based in New Plymouth on the West Coast of North Island.

The course ran from the Edge of Egmont National Park at 460 metres (the gateway to Mount Taranaki at 2518 meters) to sea level at Waitara.  While the course still provided some testing climbs, the net loss of height made this a fast course.

After a week of wall to wall sunshine, the weather relented, and the race actually started in the rain, although 2 hours past the 7:10am start, the weather was back to normal, providing a sticky 2nd half.

Roger was pleased to finish in 3:48:32, his best marathon since April 2010.

Roger asks if this was the furthest race from Stevenage run by a Spartan?  The total distance from Stevenage to New Plymouth was approx 12,300 miles.

Chiltern Kanter

SHARON CROWLEY, KAREN LIDDLE, TRISH HOPPER, CHRIS LEIGH and BARRY KING all ran together in the off road Chiltern Kanter to finish in 6 hours 45 minutes !  It was very hilly, very muddy and certainly a very tough marathon !

It was Sharon’s 185th marathon, Trish’s 31st, Chris’ 30th, Karen’s 16th and Barry’s 6th Marathon!

Grant Doubles Back

GRANT RAMSAY was fifth in the Swavesey Village Half Marathon, near Cambridge on Sunday.  His excellent time of 1 hour 21 minutes 38 seconds included an extra 0.7 miles, as one of the marshals sent the lead runners the wrong way.  This was at 3 miles and Grant had to double back.

Pitsford Trail Marathon

On Sunday CAROL PAUL and MIKE NEWBITT ran the Pitsford Trail Marathon which was 4 laps of the Pitsford Reservoir which is just north of Northampton.  A lovely event and the sun even came out.  Carol completed the course in 4:42:02 and Mike in 5:03:50

Coming Events

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:  

  • County Veterans Cross Country Championships at Willian,¬†¬†Letchworth on Sunday 17th March 2013.¬† Enter now.
  • Handicap 5K in Stevenage on Thursday 28th March.
  • Virgin London¬†Marathon on Sunday 21st April.
  • Fairlands Valley Challenge on Sunday 21st July.
  • Relays in the Park on Thursday 25th July.
  • Stevenage Half Marathon on Sunday 3rd November.

 

 

Categories
News

THIS WEEK’S WHATS ON NEWSLETTER!

Here is this week’s What’s On newsletter, the place to go to see all of the up and coming Spartan’s activities for the week ahead!

216 2nd March 2013

 

Categories
News

THIS WEEK’S PRESS RELEASE

News Release                                                                                                 24th February 2013

 

BARRY & RHIANNON WIN HANDICAP 5K

Gold For Monica

 

BARRY KING was first out of the twenty competitors who braved the bitterly cold temperatures for Fairlands Valley Spartans Handicap 5K race on Thursday evening.

He ran a new personal best of 21 minutes 46 seconds, 1:22 quicker than he has ever run before.

NICK WITCOMBE was close behind in a new PB of his own of 25:06.  GRANT RAMSAY overtook 17 runners to finish third in an excellent 17 minutes 11 seconds.

Grant was also the fastest runner on the night, with DEAN CARPENTER second quickest in 20:01 and GRAHAM BLACKBURN third fastest in 20:23.

The winning and fastest female was RHIANNON GRIFFIN in 21:30, who was the only woman racing ‚Äď it was the fourth consecutive handicap 5k in which Rhiannon has run the fastest female time.

There were also personal bests (PBs) for DAVE SMITH +0:43 to 21:47, in fourth position overall, VISHAL SHAH +0:22 to 22:11 (6th), MATTHEW PALACIO +0:14 to 22:46 (7th).  MATT GILL ran a season’s best 21:18.  JAMES KILROY ran his first 5K in 25 minutes 39 seconds.

Helpers included Karen Liddle, Bev Harlow, Sara O’Callaghan, Suzy Hawkins, Liam Herbert, Simon Harris, Todd Gray and Paul Holgate.

Event Position Name Time Time Position Comments
1 BARRY KING 21:46 8 PB (1:22)
2 NICK WITCOMBE 25:06 14 PB (0:07)
3 GRANT RAMSAY 17:11 1  
4 DAVE SMITH 21:47 9 PB (0:43
5 MATT GILL 21:18 6 SB
6 VISHAL SHAH 22:11 11 PB (0:22)
7 MATTHEW PALACIO 22:46 12 PB (0:14)
8 BERNIE BARNABY 20:50 5  
9 MARK GOODWIN 21:59 10  
10 PAUL PICKARD 23:45 13  
11 DEAN CARPENTER 20:01 2  
12 GRAHAM BLACKBURN 20:23 3  
13 BARRY OSBORNE 20:42 4  
14 JAMES KILROY 25:39 15 1st 5K
15 RHIANNON GRIFFIN 21:30 7 1st Woman 
16 MATTHEW HOLGATE 36:33 20  
17 ANTON McCALLA 28:00 16  
18 PAUL HOLGATE 28:02 17  
19 EARL BROWN 30:32 18  
20 RUSS ANDREWS 31:01 19  

The next Handicap 5k will be on Thursday 28th March ‚Äď will hopefully it will be warmer then.

Gold for Monica and Iris

In the same week as the women’s EVAC team collected the Comet award for team of the year, four Spartans took part in the EVAC Indoor Championships held within the wider South of England Champs.

Spartan MONICA BROWN took GOLD in the East of England Veterans (EVAC) Indoor Championships at Lee Valley.

She won the 60 metres sprint for women (45 plus) in 8.67 seconds.

IRIS HORNSEY took two GOLDS in the 70 plus category.  She was first in the 400 metres with her time of 94.20 seconds and first in the 800 metres with 3 minutes 32.67 seconds.  JOHN TYRRELL took SILVER in the 75 plus shot put with a new personal best of 7.91 metres.

STEVE MAYFIELD won BRONZE in a very close finish in the men’s (45 plus) 200m, missing silver by just 4/100ths with 28.41 seconds.   He went one better with SILVER in the M45 long jump.

In the British Masters (BMAF) Pentathlon Monica won SILVER with the following performances:- 60 metres hurdles 12.27 seconds; high jump 1.36 metres (PB); shot 6.39 metres; long jump 4.34 metres; and 800 metres 3.15.54 giving a total points score of 2580.  

Baldock Beast

Eight Spartans tackled the Baldock Beast on Sunday morning. ¬†The half marathon route showcased Hertfordshire’s fine countryside, albeit hilly and cold countryside. ¬†The run went through Wallington, Sandon, Roe Green and Redhill and it was enthusiastically supported by spectators in the villages. ¬†The course was multi terrain and definitely not one for a personal best but it did give runners a great chance of a negative split. ¬†ANDY PATTERSON was eighth in 1 hour 20 minutes 46 seconds; SIMON JACKSON ninth in 1:20:47 and CRAIG HALSEY 12th in 1:23:36 ‚Äď solid times for a tough course and making them to first set of three club runners to finish.

MICHAEL GREEN was 34th in 1:30:55; TOM  AYRES 250th in 1:54:44; MATTHEW BURGESS 258th in 1:56:05; MADDIE PRITCHARD 297th in 1:59:58 and LORRAINE WYATT 385th in 2:12:08. 

 

Position Name Time Comments
8 ANDY PATTERSON 1:20:46 First team
9 SIMON JACKSON 1:20:47 First team
12 CRAIG HALSEY 1:23:36 First team
34 MICHAEL GREEN 1:30:55  
250 TOM AYRES 1:54:44  
258 MATTHEW BURGESS 1:56:05  
297* MADDIE PRITCHARD (F) 1:59:58  
385 LORRAINE   WYATT (F) 2:12:08  

 

There were 427 finishers

Not So Disgusted With Tunbridge Wells

It was bitterly cold for the Tunbridge Wells Half Marathon, but over 1800 runners braved the weather to run in this Tunbridge Wells Harriers 30th Anniversary event.  It was the first time MARK CHEADLE had made it to 13 miles since last March and he was pleased to finish in a new PB of 1:55:52.  The race was highly organised and very picturesque.  Mark says it is a must do event.

Knebworth

ELLA CERAULO continued her comeback by running the British Heart Foundation Knebworth Park Jog on Sunday.  She took 48 minutes 34 seconds for the 5.87 miles.  CLARE MOORE finished in 51 minutes. 

PB on Test Track 10

LIAM HERBERT’s first competitive race in stripes this year resulted in a new personal best (PB) for 10 miles.

He took part in the Test Track 10 mile for a second consecutive year and recorded a new personal best time of 1:01:30, taking over one minute off his previous best set on the same course in 2012.  Liam finished 15th out of 331 finishers.

The race is a hidden gem: based at the Ford Motor Company Technical Test Centre in Dunton, Essex.  The course consists of a relatively flat two lap circuit of the centre and incorporates two full flying laps around the otherwise off-bounds test track.  The perfect race for speedy long distance racers and one Liam would highly recommend.

Kiwi Coastal Challenge

Globe trotting Spartan ROGER BIGGS is in New Zealand.¬† He described Saturday‚Äôs Coastal Challenge as the ‚ÄúRace From Hell.‚ÄĚ

It took Roger 3 hours 41 minutes 15 seconds to complete 22 kilometres along the coast, in and out of the sea, scrambling over rocks, and even a bit of running on soft sand.  The race was from Long Bay to Devenport in Northern Auckland. 

Long Run For Laing

JO LAING ran the recent Bramley 20 road race in 2 hours 27 minutes 11 seconds.

COMING EVENTS

  • County Veterans Cross Country Championships at Willian,¬†Letchworth on Sunday 17th March 2013.
  • Handicap 5K in Stevenage on Thursday 28th March.
  • Virgin London¬†Marathon on Sunday 21st April.
  • Fairlands Valley Challenge on Sunday 21st July.
  • Relays in the Park on¬†Thursday 25th July.
  • Stevenage Half Marathon on Sunday 3rd November.

 

 

 

 

 

 

Categories
News

THIS WEEK’S WHATS ON NEWSLETTER

Here is a copy of this week’s What’s On newsletter, summarising all of the activities within the club in the coming week.¬† Start planning!!!

215 23rd February 2013

 

Categories
News

THIS WEEK’S PRESS RELEASE

News Release                                                                                                 17th February 2013

 

CROSS COUNTRY WINNERS

Eight at Bramley Twenty

Increased participation helped Fairlands Valley Spartans achieved their best place so far in the Sunday Cross Country League.

The club won the women’s B team competition. ¬†Over the whole series the Spartan women were seventh out of seventeen clubs and the club‚Äôs men were ninth.

The last race of the series was over a tough undulating course at Watford on Sunday.  Eleven Spartan men and eleven Spartan women finished Рboth the male and female teams were seventh on the day.

There were outstanding performances from GRANT RAMSAY, fourth out of the 298 finishers in just 36 minutes 3 minutes; SIMON JACKSON, 13th in 37:48; ANDREW PATTERSON, 15th in 37:56 and RHIANNON GRIFFIN, 18th woman in 47:18.

But the teams’ improvement would not have been possible without the contribution of MARTIN WOOD, 69th man in 43 minutes 33 seconds; ADRIAN DONNELLY, 96th man in 45:19; DAVID BOWKER, 102nd man in 45:40; VISHAL SHAH, 151st man in 49:48; JIM BROWN, 169th man in 52:56; STEVE PIKE, 177th man in 55:02; NICK WITCOMBE, 189th in 60:32 and ANDY INGRAM-TEDD, 197th in 64:40 for the men and….

NIKKI ANDREWS, 27th in 49 minutes 32 seconds; JULIE SIMMONS, 38th in 51:46; ROSIE CANHAM, 41st in 52:17; CLAIRE COKER, 46th in 53:35; KAREN ELLIS, 49th in 54:27; KAREN LIDDLE, 61st in 56:42; TRICIA HOPPER, 65th in 57:16; MARIA THORNE, 75th in 58:34; HANNAH DAVIDSON, 77th in 58:58 and SARAH PIKE, 89th in 64:44 for the women.

Times on the Day: Women’s Team 

Position Name Time
18 RHIANNON GRIFFIN 47:18
27 NIKKI ANDREWS 49:32
38 JULIE SIMMONS 51:46
41 ROSIECANHAM 52:17
46 CLAIRE COKER 53:35
49 KAREN ELLIS 54:27
61 KAREN LIDDLE 56:42
65 TRICIA HOPPER 57:16
75 MARIA THORNE 58:34
77 HANNAH DAVIDSON 58:58
89 SARAH PIKE 64:44

 

There were 98 female finishers.

Men’s Team

Position Name Time
4 GRANT RAMSAY 36:03
13 SIMON JACKSON 37:48
15 ANDREW PATTERSON 37:56
69 MARTIN WOOD 43:33
96 ADRIAN DONNELLY 45:19
102 DAVID    BOWKER 45:40
151 VISHAL SHAH 49:48
169 JIM BROWN 52:56
177 STEVE PIKE 55:02
189 NICK WITCOMBE 60:32
197 ANDY INGRAM-TEDD 64:40

There were 200 male finishers.

Eight At Bramley 20

Training for Spring Marathons, including the London Marathon, is well under way and eight Spartans completed Sunday’s Bramley 20 mile road race.

After a cold and foggy start, the race mostly took part in beautiful spring sunshine.  It was a big step up in distance for SHARON CROWLEY following the snow and cold bugs of recent weeks.  She did wonder if she was mad attempting the event but it seems to have worked out!  However she does have a large lump and blister on the back of her heel/Achilles from the ankle chip, so she was glad she stopped to take off the chip but wonders how much time she lost, especially with only 4 minutes between herself and Paul Holgate in the finish after she closed 6 minutes in the second half of the race!  Sharon is now proudly displaying sock and short lines and the top of her chest/neck is red, as is the top of her arms.  A suntan in February!

SIMON BELL was 56th in 2 hours 9 minutes 47 seconds; TODD GRAY 109th in 2:15:57; SAM PRETTY 193rd in 2:26:36; RICHARD HAZELDENE took two minutes off his personal best to finish 221st in 2:28:55; LEE LAWRENCE was 469th in 2:50:32; ROGER BIGGS 518th in 2:54:40; PAUL HOLGATE 746th in 3:38:37 and Sharon Crowley 752nd in 3:42:38.

There were 780 finishers

Brass Monkey 10 km road race – Rockingham Speedway Circuit – 1

DON GREGORY recently ran the Brass Monkey 10 kilometres road race on the Rockingham Speedway circuit.  He was 46th in 45 minutes 46 seconds.

Coming Events

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:  

  • Handicap 5K in Stevenage¬†¬†on Thursday 21st February.
  • County Veterans Cross Country Championships at Willian,¬†¬†Letchworth on Sunday 17th March 2013.
  • Virgin London¬† Marathon on Sunday 21st April.
  • Fairlands Valley Challenge on Sunday 21st July.
  • Relays in the Park on Thursday 25th July.
  • Stevenage Half Marathon on Sunday 3rd November.

 

Categories
Midweek League

MIDWEEK LEAGUE – DIVISION 2 FIXTURES 2013

The dates and venues of the 2013 midweek league fixtures are out!!!  Make sure they are in your diary!

FIXTURE 1 Р14th MAY 2013 РSTEVENAGE 10K  (Hosts РFairlands Valley Spartans)

FIXTURE 2 – 29th MAY 2013 – CHINGFORD 10K

FIXTURE 3 – 12th JUNE 2013 – HARLOW 10K

FIXTURE 4 – 26th JUNE 2013 – WELWYN 5 MILE

MOB MATCH ( NON SCORING) – 17th JULY 2013 – TRENT PARK 9K

 

Categories
News

THIS WEEK’S WHATS ON

Another packed week of training activities at the club!

REMEMBER – it’s the final XC league fixture and the club are having one of it’s best seasons for many years.¬† We have a number of runners in contention for league trophies/medals.¬† Lets get out and put the club in the best possible league position!

See you at training!

214 16th February 2013

Categories
News

THIS WEEK’S PRESS RELEASE

News Release                                                                                                 10th February 2013

 

TODD WINS BRYAN MOORE SHIELD

Lisa Wins Five Mile Race * Genk & Another Enigma

55 Spartans braved Sunday morning’s cold and miserable weather to take part in the Bryan Moore Shield Handicap 10 mile and associated five mile events.

TODD GRAY won the shield by smashing his ten mile personal best (PB) by almost 3 minutes to cross the line in an excellent 64 minutes 49 seconds, almost 10 minutes quicker than handicap!  Newcomer JORDAN MILLER was second in his first 10 miles with the club in 86:43, 8:47 ahead of handicap, and the ever improving VISHAL SHAH third man in a new PB time of 77:36.

DEBBIE WESTMORE was the winning female, also in her first race with the club, in 99:10, 7 minutes 50 seconds better than handicap.  TRACY BULLOT was second, just 16 seconds behind Debbie, in 82:26, 7:34 faster than handicap.  KERRY SETTERFIELD came third just another 7 seconds further back, in a new season’s best time of 1:49:33.

Todd was also the fastest 10 mile runner on the day with LIAM HERBERT second quickest in 65:39, and Graham Blackburn third fastest with 68:10.

The fastest female was NATALIE BARNARD, just 1 week after her half marathon in Malaga, finishing in 69:11.  NIKKI ANDREWS was second quickest in 75:30 and KATY JINKS 3rd fastest in 78:09.

LISA GRAY won the 5 mile handicap in her first 5 mile race in 41 minutes 13 seconds.  SARAH HUKIN was second in a new season’s best 46:39, with CLAIRE COKER third in 37:40, just ahead of the fourth placed finisher JACKIE MORRISON taking 46 seconds off her PB to 51:08.

The winning man was LES BUTLER in a season’s best time of 48:56, with ANTHONY WHITE second, just 24 seconds behind in 40:20, and PAUL PICKARD third man in 39:35.

BERNIE BARNABY was the fastest 5 mile runner of the day in 34:51, with Paul Pickard 2nd quickest man and Anthony White 3rd fastest.  RHIANNON GRIFFIN was fastest woman in 34:57, with LISA BURGESS second by just eight seconds in 35:05.  MADDIE PRITCHARD was third fastest with 37:07.

There were also 10 mile PBs for NICK WITCOMBE +12:58 to 89:34; MARK CHEADLE +8:28 to 83:10; ISABEL GREEN +2:33 to 91:26; ROBERT EVANS +0:49 to 80:41; LEE LAWRENCE +0:37 to 77:00 and TONY BRADFORD +0:05 to 70:55.

SARAH PIKE +1:08 to 41:31 and MARIA RUSHTON +0:27 to 49:00 achieved new five mile personal bests.

In handicap races the slowest runners start first with others following at times based on recent performances until the fastest start last.  If everyone ran exactly according to their handicap everyone would finish together.  Thus the event winners are the best improvers.

Ten Mile Result

Position

Name

Time

Time Position

Comments

1

TODD GRAY

1:04:49

1

Event winner.  Fastest man. PB (2:57)

2

JORDAN MILLER

1:26:43

22

Second overall

3

DEBBIE WESTMORE

1:39:10

34

First woman.

4

TRACY BULLOT

1:22:26

17

Second woman

5

KERRY SETTERFIELD

1:49:33

37

Third woman (SB)

6

VISHAL SHAH

1:17:36

12

Third man.  PB (3:20)

7

ANDREW JORDAN

1:26:02

19

 

8

STEVE MAYFIELD

1:13:45

7

 

9

LORRAINE THOMAS

1:37:20

30

SB (1:32)

10

CHRISTINE HARDMAN

1:37:20

31

SB (1:53)

11

CHRIS LEIGH

1:37:20

32

 

12

DAWN ANDREWS

1:40:26

35

 

13

SUZY HAWKINS

1:20:03

14

 

14

MARK CHEADLE

1:23:10

18

PB (8:28)

15

ROGER HARDMAN

1:31:21

26

SB (1:42)

16

ISABEL GREEN

1:31:26

27

PB (2:33)

17

NICK WITCOMBE

1:29:34

24

PB (12:58)

18

ANDY PRIOR

1:29:44

25

 

19

GRAHAM BLACKBURN

1:08:10

3

Third fastest man

20

NATALIE BARNARD

1:09:11

4

Fastest woman )of 14)

21

TONY BRADFORD

1:10:55

6

PB (0:04)

22

LIAM HERBERT

1:05:39

2

Second fastest man

23

DEAN CARPENTER

1:09:53

5

 

24

NIKKI ANDREWS

1:15:30

9

Second fastest woman

25

PETE SMITH

1:14:22

8

 

26

LEE LAWRENCE

1:17:00

11

PB (0:37)

27

DYFED THOMPSON-SMITH

1:27:06

23

SB

28

KATY JINKS

1:18:09

13

Third fastest woman

29

MARK GOODWIN

1:15:56

10

 

30

MARIA THORNE

1:31:48

28

 

31

TRACY STILES

1:45:00

36

SB

32

ROBERT EVANS

1:20:41

15

PB (0:49)

33

KAREN PALMER

1:32:20

29

 

34

DARREN WILBY

1:21:30

16

SB

35

SELVAN NAICKER

1:26:35

21

 

36

CHARLIE PATERSON

1:26:27

20

 

37

PAUL HOLGATE

1:37:59

33

 

 Five Mile Result

Event Position

Name

Time

Time Position

Comments

1

LISA GRAY

41:13

9

Event Winner

2

SARAH HUKIN

46:39

12

Second Overall

3

CLAIRE COKER

37:40

5

Third Overall

4

JACKIE MORRISON

51:08

16

PB (0:46)

5

LES BUTLER

48:56

13

First Man (SB)

6

MARIA RUSHTON

49:00

14

PB (0:27)

7

ANTHONY WHITE

40:20

8

Second Man

8

RHIANNON GRIFFIN

34:57

2

Fastest Woman

9

PAUL PICKARD

39:35

6

 

10

MADDIE PRITCHARD

37:07

4

Third Fastest Woman

11

SARAH PIKE

41:31

10

PB (1:08)

12

LISA BURGESS

35:05

3

Second Fastest Woman

13

STEVE PIKE

42:11

11

 

14

BERNIE BARNABY

34:51

1

Fastest Man

15

ANDREA WESTCOTT

50:20

15

SB

16

TRACY PEZ

40:00

7

 

17

SAIVESHEN NAIDOO

52:49

17

 

18

SHARON CROWLEY

55:14

18

 

Enigma Marathon

ROGER BIGGS and PAUL HOLGATE ran the Enigma Marathon around Caldecote Lake in Milton Keynes on Thursday.  Roger finished in 4 hours 18 minutes 50 seconds and Paul in 5:30:49.

Genk Marathon

Three Spartans ran the Genk Marathon near Maastrich, Belgium on Sunday.  This was a seven lap course on the outskirts of Genk, with a mixture of quiet residential roads and forest trails (hard surface).  Despite the temperature being around zero, the hazy sunshine made it reasonable running conditions. 4:17:13 РRoger Biggs finished in 4 hours 17 minutes 13 seconds; CAROL PAUL in 4:43:02 and MIKE NEWBITT in 5:11:30.

Move Up In Cross Country

Fairlands Valley Spartans go into this Sunday’s Cross Country League race with the club’s women in seventh place out of seventeen and the men ninth equal on points.  Both have opportunities to move up this weekend.

Coming Events

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:

 РCross Country League in Watford on Sunday 17th February.

РCounty Veterans Cross Country Championships at Willian, Letchworth      on Sunday 17th March 2013.

– Virgin London Marathon on Sunday 21st April.

– Fairlands Valley Challenge on Sunday 21st July.

РRelays in the Park on Thursday 25th July.

– Stevenage Half Marathon on Sunday 3rd November.

 

Categories
News

THIS WEEK’S WHATS ON NEWSLETTER

Here is this week’s What’s On Newsletter, a chance to see all the upcoming club activities for this coming week!

213 9th February 2013

 

Categories
News

THIS MONTH’S CATCH A COACH HAS LANDED!

Here is this month’s Catch a Coach newsletter from the coaching team.

Take a look at the ten of the best for February.¬† There’s loads going on with a particular¬†emphasis in our training for the forthcoming midweek league series starting in May.¬† The planned speed development and hill¬†training complement a whole range of training objectives so please don’t miss then simply because you are training for a marathon.¬† They will turn you into quicker runners and they are great fun to do with the rest of the club.

See you on the training ground!

Catch a Coach newsletter February 2013 v0.1

 

Categories
Club

THIS WEEKS NEWS RELEASE

News Release                                                                                                 3rd February 2013

 

WATFORD HALF

Tough Guy

It was a beautiful day for the ten Spartans running Sunday’s Watford Half Marathon.  Despite the undulating course four ran new personal bests (PBs) for the 13.1 miles.  MATTHEW GILL improved by 23 seconds to 1 hour 40 minutes 46 seconds (524th); VISHAL SHAH by 4 minutes to 1:43:55 (654th) and BARRY KING by a massive 7 minutes 36 seconds to 1:52:08 (982nd) and JENNIFER ROBERTSON by an incredible 12 minutes 32 seconds to 1:41:30.  She was first woman for the club and 545th overall in the popular race which had 1,703 finishers.

DEAN CARPENTER was the fastest for Fairlands Valley.  He was 317th in 1:34:19.  SUZY HAWKINS finished in 1:44:34 (691st) and KIM TYLER in 1:58:48 (1,229th). 

STEPHEN BLOCK was 1,259th in 1:59:10; PAUL HOLGATE 1,477th in 2:08:47 and NEIL MAIDENS 1,641st in 2:23:48.  Paul reckons he overtook 98 runners in the second half of the race. 

Position Name Time   (Chip) Comments
317 DEAN   CARPENTER 1:34:19  
524 MATTHEW   GILL 1:40:46 PB   (23 seconds)
545 JENNIFER   ROBERTSON (F) 1:41:30 PB   (12:32)
654 VISHAL   SHAH 1:43:55 PB   (4 minutes)
691 SUZY   HAWKINS (F) 1:44:34  
982 BARRY   KING 1:52:08 PB   (7:36)
1229 KIM   TYLER (F) 1:58:48  
1259 STEPHEN   BLOCK 1:59:10  
1477 PAUL   HOLGATE 2:08:47  
1641 NEIL   MAIDENS 2:23:48  

Tough Guy Rob

ROB EVANS, along with seven team mates from work, travelled to Perton near Wolverhampton last week to take part in TOUGH GUY 2013. ¬†The challenge began with a grueling 5-6 mile cross-country run including hill slaloms, deep mud and wooden obstacles before taking on the 3-4 mile ‚ÄúKilling Fields‚ÄĚ assault course.

The team had to battle water temperatures of minus 10 degrees C, very deep mud obstacles, electric shocks, claustrophobia, barbed wire, 12 metre high cargo nets with dual rope and plank walks.  As a measure of the toughness of the course there was a shortage of medical staff, ambulances and air ambulances to cope with the number of competitors suffering injuries and hypothermia.  Even some of the rescue divers (in dry-suits!) had hypothermia.  Approximately one third of the 5,000 entrants did not complete the course.

All eight members of the team were tremendously proud to have successfully completed the event.

Tracy First Lady

Spartan TRACY PEZ was first lady in the North Herts first Saturday of the month 5K.  She was 23rd overall in 25 minutes 9 seconds.  KIERAN FEETHAM was 15th in 23:47 and SARAH FEETHAM 50th in 28:40.

The course was very muddy and slippery.  Kieran lost his shoe at one point and had to stop to put it on.

Coming Events

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:  

  • Spartans Handicap 5 and¬†10 mile races on Sunday 10th February (new date).
  • Cross Country League in Watford on Sunday 17th February.
  • County Veterans Cross Country Championships at Willian,¬†Letchworth on Sunday 17th March 2013.
  • Virgin London¬†Marathon on Sunday 21st April.
  • Fairlands Valley Challenge on Sunday 21st July.
  • Stevenage Half Marathon on Sunday 3rd November.

Categories
News

This week’s Whats On newsletter

Here is this week’s Whats On newsletter, giving you details of all of the club’s training activities for the coming week.¬† Remember there is much more information within the club’s training calendar, easily found on the website.

See you at training!

212 2nd February 2013

Categories
Club News

THIS WEEKS NEWS RELEASE

News Release                                                                                                 27th January 2013

 

CHAMPIONS NIGHT FOR SPARTANS

Spartans In Italy

 

GRANT RAMSAY is Fairlands Valley Spartans’ overall champion for 2012.  He won the long and short distance championships for men.

Nearly one hundred members of the club enjoyed their Presentation Evening and Disco at Knebworth Barns on Friday.

The award winners were:

IRIS HORNSEY won the women’s short distance age related championship; JULIE SIMMONS was second and club chair BEVERLEY HARLOW third.  All runners in short distance championships had to run three out of 1500 metres, 5 kilometres, 5 miles and 10 kilometres.

BARRY OSBORNE was delighted to win the men’s short distance age related championship; ANDY NEATHAM was second and DAVID BOWKER third.

In the female long distance age graded championship KERRY JAMES won with Beverley Harlow second and Sharon Crowley third.  In all long distance championships runners had to run three out of 10 miles; half marathon; 20 miles and full marathon.

The male age graded championship was won by SIMON BELL with GRAHAM BLACKBURN second and PETE SMITH third.

ANN TRYSSESOONE was surprised and really delighted to win the award for most improved female in 2012.  ANDY PRIOR was the most improved male.

RHIANNON GRIFFIN was the Starter of the Year AND came second in the female open short distance championship.  JO LAING won that championship and KERRY JAMES came third.  In the open championship it’s simply the case that the fastest runners win.

Jo Laing also won the long distance open championship for women.  In this case NIKKI ANDREWS was second and PAULETTE ELDRIDGE third.

Grant Ramsay won the men’s open short distance championship with SIMON JACKSON second and RICHARD BATE third.  Grant also won the long distance championship with ANDREW PATTERSON second and CHRISTOPHER WESTCOTT third.

STEVE SMITHSON won the Chairman’s Award for services to the club.

The contest for the prestigious Spartan of the Year was so close that there were two winners ‚ÄĒ Steve Smithson and CHRIS LEIGH.

Having won both open categories Jo Laing was the overall female champion.  Grant Ramsay won both male categories with fantastic scores making him the male champion and overall club champion.

Sharon Crowley and Mark Cheadle won the Captains’ Awards which were presented by Tracy Pez and Nick Witcombe.

In addition Simon Harris was congratulated for winning the Paul Pearce Disability Award; as were David Bowker who won gold in the British Masters Athletics Federation Championships; Iris Hornsey who won gold and silver at the British Masters Indoor Track and Field Championships and three golds at the British Masters Athletics Championships; Monica Brown who won silver at the British Masters heptathlon, silver in the pentathlon and bronze in the British Masters Athletics Federation outdoor pentathlon; and Grant Ramsay who represented Team GB in the European Veterans Marathon Championships

Lots of pictures of the presentation evening are available from the gallery on www.fvspartans.org.uk or direct from Jim Brown (0793 968 7509).

Spartans In  Italy

Two Spartans were in Naples, Italy for a marathon & half marathon on Sunday.  It was a lovely sunny day and after a coolish start almost perfect running weather.  The course took in much of Central Naples including its cobbled streets, which were rather wearing.  Roger Biggs completed the marathon in 4:19:44 and Barbara Wilson the half marathon in 2:16:49.

Cheadle in Canterbury

On Sunday the sun came out to thaw the roads of Canterbury which meant the 10 miles road race could go ahead after several local races had been cancelled recently.  The sun was bright, the wind strong and hills steep!  MARK CHEADLE ran the undulating 10 mile course in a new personal best of 1:22:27 taking nearly 10 minutes of his old PB.

Coming Events

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:

 

  • Spartans Handicap 5 and¬†¬†10 mile races on Sunday 10th February (new date).
  • Cross Country League in Watford on Sunday 17th February.
  • County Veterans Cross Country Championships on Sunday 17th¬†March 2013.
  • Virgin London¬†Marathon on Sunday 21st April.
  • Stevenage Half Marathon on Sunday 3rd November.

 

Categories
Races

2013 Race Programme

Garden House Hospice 5K supported by Fairlands Valley Spartans

When: June 9, 2013 @ 10:00 am – 12:00 pm

Where: Fairlands Valley Park, Stevenage, Fairlands Valley Park, Stevenage,Hertfordshire, UK Click here for details

Race for Life 5K and 10K supported by Fairlands Valley Spartans

When: July 14, 2013 @ 11:00 am – 1:00 pm

Where: Fairlands Valley Showground, Stevenage, Fairlands Valley Park, Stevenage,Hertfordshire, UK Click here for details

Fairlands Valley Challenge 12mile, 18mile, 26.2 mile and 50K options

When: July 21, 2013 @ 9:00 am – 2:30 pm

Where: Marriotts School , Brittain Way, Brittain Way, Stevenage,Hertfordshire SG2, UK Click here for details

3K relays (including the County Championships)

When: July 25, 2013 @ 7:30 pm – 8:45 pm

Where: Marriotts School, Brittain Way, Stevenage,Hertfordshire SG2, UK Click here for details

Herts Air Ambulance 5K supported by Fairlands Valley Spartans (provisional date)

When: September 22, 2013 @ 9:45 pm – 10:45 pm

Where: Fairlands Valley Park, Stevenage, Fairlands Valley Park, Stevenage,Hertfordshire, UK Click here for details

Stevenage half marathon (includes the County Senior and Vets champs plus the EVAC champs)

When: November 3, 2013 @ 10:30 am – 1:00 pm

Where: Ridlins Stadium, Woodcock Road, Woodcock Road, Stevenage,Hertfordshire SG2, UK Click here for details

 

Categories
News

THIS WEEK’S WHAT’S ON NEWSLETTER

Hi,

Sorry that this week’s newsletter is late! Too much partying on Friday night.

Here it is!

211 26th January 2013

Categories
Club News

NEWS RELEASE: PRESENTATION EVENING THIS FRIDAY

News Release  20th January 2013

 

PRESENTATION EVENING THIS FRIDAY

No Races In Snow But Spartans Still Run

Fairlands Valley Spartans Annual Presentation Evening and Disco will be on Friday 25th January at Knebworth Barns.  Tickets are £25.00 which includes a hot buffet and disco. The evening starts at 7.30p.m.  The fun will continue until midnight.

Presentations will be made to Club Champions and of course to the Spartan of the Year. Awards will be made for leading positions in, for example, the women and men’s long and short distance championships both the fastest and age related. ¬†Book now to be sure of a place, particularly if you think you might be in the top three in any category and even if you don’t as your company will be welcome.

Spartans and their friends will be warmly welcomed to help make this a great celebration of ‘The UK’s Best Running Club. ¬†More details on www.fvspartans.org.uk

Spartans Move Up In Cross Country League

The huge turnout of 41 Spartans in the recent Cross Country race on Therfield Heath, Royston dramatically improved the club’s position in the league. ¬†The men were hovering around tenth but came third out of the seventeen teams and the women are seventh with their ‚ÄúB‚ÄĚ team first in that competition.

The next league cross country league race will be in Watford on Sunday 17th February.

Snow Go For County Championships

Many Spartans had entered Sunday’s Fred Hughes 10 at St. Albans which was to include the Hertfordshire ten mile road race championships. ¬†Unfortunately the snow and ice meant it was not safe for a competitive event for 800 runners to go ahead. ¬†However several Spartans enjoyed some fun runs in the snow. ¬†Pictures are available.

The championships may be included in another event later in the year.

Coming Events

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:

  • Spartans Presentation¬†Evening and Dance on Friday 25th January.
  • Spartans Handicap 5 and 10 mile races on Sunday 27th January.
  • Cross Country League in Watford on Sunday 17th February.
  • County Veterans Cross Country Championships on Sunday 17th¬†March 2013.
  • Virgin London Marathon on Sunday 21st April.
  • Stevenage Half Marathon on Sunday 3rd November.
Categories
News

This weeks What’s On newsletter

Hi,

Here is this week’s Whats On newsletter. Please remember to check the club website and/or Forum for details of any changes to training venues/sessions during the bad weather.

210 19th January 2013

 

 

Categories
Club News

NEWS RELEASE: GREAT TURNOUT FOR XC AND PRESENTATION EVENING ON THE 25TH

News Release                                                                                                 13th January 2013

 

PRESENTATIONS ON THE 25th

Great Turnout for Cross Country

Fairlands Valley Spartans Annual Presentation Evening and Disco will be on Friday 25th January at Knebworth Barns.  Tickets are £25.00 which includes a hot buffet and disco.  The evening starts at 7.30a.m. and continues until midnight.

Presentations will be made to Club Champions and of course to the Spartan of the Year.  Book as soon as possible to be sure of a place.

Spartans and their friends will be warmly welcomed to help make this a great celebration of ‘The UK’s Best Running Club.’¬† More details on www.fvspartans.org.uk

Huge Turnout for Cross Country League

Fairlands Valley Spartans fielded three women’s teams and two men’s teams, a total of 41 runners, in Sunday’s Cross Country league race on Therfield Heath, Royston.

It was cold, hard and hilly but there were many excellent Spartan performances.¬† Six men finished in the top 50 ‚ÄĒ SIMON JACKSON was sixth in 34 minutes 16 seconds; ANDREW PATTERSON 17th in 35:45; CRAIG HALSEY 26th in 36:38; LEE REYNOLDS 37th in 37:55; LIAM HERBERT 39th in 38:09 and TODD GRAY 46th in 39:02.

For the women the first six were RHIANNON GRIFFIN, 123rd overall in 43 minutes 4 seconds; KATY JINKS 173rd in 46:51; NIKKI ANDREWS 179th in 47:06; TRACY PEZ 192nd in 48:10; JULIE SIMMONDS 206th in 49:45 and ROSIE CANHAM 212th in 49:45.

Results for all 41 Spartans follow.

Men:

 

Position Name Time
11 SIMON   JACKSON 34:16
17 ANDREW   PATTERSON 35:45
26 CRAIG   HALSEY 36:38
37 LEE   REYNOLDS 37:55*
39 LIAM   HERBERT 38:09
46 TODD   GRAY 39:02
63 ADRIAN   DONNELLY 40:10
72 DAVIE STAFFORD 40:21
109 DEAN   CARPENTER 42:20
126 STEVE   MAYFIELD 43:26
128 MARTIN   WOOD 43:38
178 MARK   CHEADLE 46:57
187 MATTHEW   PALARIO 47:28
205 VISHAL   SHAH 50:00*
214 DEL WOOD 50:06
221 STEVE   PIKE 50:56
228 ANTHONY ¬† WHITE 51:31‚ÄĚ
232 ANDY   INGRAM-TED 51:53
256 DAVID   CADOGAN 53:55
257 ANDY   JAY 54:05
273 PHIL   RUSHTON 56:07
294 NICK   WITCOMBE 58:27

 

Women:

 

Position Name Time
123 RHIANNON   GRIFFIN 43:04
173 KATY   JINKS 46:51
179 NIKKI   ANDREWS 47:06
192 TRACY   PEZ 48:10*
206 JULIE   SIMMONDS 49:15
212 ROSIE   CANHAM 49:45*
218 SARAH   PIKE 50:17
219 CLAIRE   COKER 50:19*
233 KAREN   ELLIS 52:02
235 ANN   TRYSSESOONE 52:05
244 HANNAH   DAVIDSON 53:31
248 KAREN   LIDDLE 53:04
270 TRICIA   HOPPER 56:01
280 MARIA   THORNE 56:50*
283 KAREN   PALMER 57:05
291 JEANETTE   COLLINS 58:05                                                                                                                                                                     
298 SHARON CROWLEY 59:15
308 LORRAINE THOMAS 1:01:17
309 LIZ   CROWLEY 1:01:24

The next and final cross country league race will be in Watford on 17th February.  The County Cross Country Championships for veterans are on 17th March.

Mystery MK 10K

On Sunday STEPHEN BLOCK ran in the Race Timing Systems ‘Mystery’ 10K around Willen Lake in Milton Keynes.¬† The mystery was that the course was a secret until the day before the race!¬† ¬†He achieved a new personal best with his first sub-50 minute 10K with a time of 49:45.

Half Marathon Update

This year’s Stevenage Half Marathon will be on Sunday 3rd November.

Coming Events

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:  

  • Fred Hughes Ten, including County Championships, on Sunday 20th January.
  • Spartans Presentation¬†Evening and Dance on Friday 25th January.
  • Spartans Handicap 5 and¬†10 mile races on Sunday 27th January.
  • Cross Country League in Watford on Sunday 17th February.
  • County Veterans Cross Country Championships on Sunday 17th¬†March 2013.
  • Virgin London¬†Marathon on Sunday 21st April.
  • Stevenage Half Marathon on Sunday 3rd November.

 

 

Categories
News

The Cooper Fitness Test – 12th January 2013

On Saturday 12th January we completed the first of the club’s Cooper Fitness Test.¬† You can find out more about what the test is here.

The results are summarised here.

We are expecting to hold the next test in March and then approximtely every 8 weeks after that.  Look out for the details in the training programme.

Categories
Club News

This weeks What’s On Newsletter

Here is this week’s Whats On newsletter.¬† Please take a look and start to plan next week’s training and social activities with the club!

REMEMBER – 25th January sees the club’s presentation evening at Knebworth Barns.¬† Don’t forget to buy your tickets and also vote for Spartan of the Year.¬† Go to the club website home page for details.

 

209 12th January 2013

 

 

Categories
Club News

NEWS RELEASE-LADIES SHOW THE WAY IN CROSS COUNTRY

News Release                                                                                                 6th January 2013

LADIES SHOW THE WAY IN CROSS COUNTRY

Lisa Wins 5K * Grant Wins Again

Fairlands Valley Spartans ladies showed the men the way in Sunday’s Hertfordshire Cross Country Championships which were held on a hard, hilly and very muddy course at Haileybury College, Hertford.

The women’s race was very competitive and over eight kilometres.

The Spartan team was eighth with RHIANNON GRIFFIN 21st in 39 minutes 49 seconds; Julie Simmons 38th in 43.42; Karen Ellis 47th in 47.47; Karen Liddle 48th in 48.25; Sharon Crowley 52nd in 50.07; Tricia Hopper 54th in 51.19 and Maria Thorne 57th in 53.25.

In the men’s race over 11 kilometres SIMON JACKSON was 21st in 44 minutes 55 seconds and GRAHAM BLACKBURN 84th in 58 minutes 8 seconds.

The next cross country race is on Sunday 13th January at Royston.

Lisa and Martin Win Handicap

32 Spartans got 2013 off and running at the club‚Äôs Handicap 5k on Thursday. The first 5 finishers were all running their first 5K with the club, with the winning time recorded by LISA LIVERSIDGE in 24:45, 3¬Ĺ minutes ahead of handicap, followed by RUTH REILLY in 26:38 and SARAH HEADLAND 28:28, both 2¬Ĺ minutes better than handicap.

The winning man was newcomer MARTIN OLIVANT (5th overall) in 27 minutes exactly, 2:15 ahead of handicap, with DEAN CARPENTER 2nd man, 4:37 quicker than his previous handicap 5K, to finish in less than 20 minutes for the first time, and MARK CHEADLE 3rd in a new PB of his own of 23:07, 36 seconds faster than before.

Fastest runner on the night was LIAM HERBERT, 1¬Ĺ minutes ahead of handicap, in 18:44, with CRAIG HALSEY back from a long lay-off with injury, 2nd quickest in a new PB time of 18:50, and TODD GRAY third fastest in 19:33, with ADRIAN DONNELLY in a new season‚Äôs best (19:44) and CRAIG HALSEY (19:57) also both quicker than 20 minutes.

Fastest female was RHIANNON GRIFFIN who overtook 15 runners to finish 12th overall in 21 minutes 4 seconds, 12 seconds faster than in November, with newcomer SUZY HAWKINS second quickest in 23:34, 2:18 better than handicap.  JENNIFER ROBERTSON was third fastest, in 24:02, 1:43 ahead of handicap.

VISHAL SHAH 22:33, SELVAN NAICKER 23:21 and LORRAINE WYATT 27:59 also recorded new personal bests.  There were also a season’s  best for PETE SMITH 21:41.

 

Event Position

Name

Time

Speed Position

Female Speed

Comments

1

LISA   LIVERSIDGE

24:45

19

6

1st 5K

2

RUTH   REILLY

26:38

23

8

1st 5K

3

SARAH   HEADLAND

28:28

31

11

1st 5K

4

SUZY   HAWKINS

23:34

13

2

1st 5K

5

MARTIN   OLIVANT

27:00

26

1st 5K

6

CHRIS   LEIGH

25:06

20

7

DEAN   CARPENTER

19:57

5

PB (4:37)

8

MARIA   THORNE

26:00

22

7

9

JENNIFER   ROBERTSON

24:02

15

3

10

MARK   CHEADLE

23:07

10

PB (0:36)

11

KAREN   ELLIS

24:39

17

5

12

PETE   SMITH

21:41

7

SB

13

ADRIAN   DONNELLY

19:44

4

SB

14

LIAM   HERBERT

18:44

1

15

RHIANNON   GRIFFIN

21:04

6

1

16

CRAIG   HALSEY

18:50

2

PB (0:03)

17

MARK   GOODWIN

22:05

8

18

SARAH   PIKE

24:31

16

4

19

VISHAL   SHAH

22:33

9

PB (0:04)

20

ROBERT   SHAW

25:28

21

21

PAUL   PICKARD

23:47

14

22

RUSS   ANDREWS

28:19

30

23

SELVAN   NAICKER

23:21

11

PB (0:08)

24

ROGER   BIGGS

23:23

12

25

TODD   GRAY

19:33

3

26

LORRAINE   WYATT

27:59

27

9

1st 5K

27

SHARON   CROWLEY

28:00

28

10

28

EARL   BROWN

28:39

32

29

NICK   WITCOMBE

26:52

24

30

ANDY   PRIOR

26:52

25

31

MARK   BEASLEY

24:39

18

32

PAUL   HOLGATE

28:14

29

The next Handicap 5K date soon now that the new access arrangements to Marriotts have opened.

Flying Start To New Year

GRANT RAMSAY got 2013 off to a flying start by running the Edinburgh Portobello Promenade 4 mile race in a new personal best of 21 minutes 57 seconds.  He was happy to sneak below 22 minutes, in windy conditions.  Grant was twelfth

NIKKI COLLINS and JIM BROWN both ran in the Serpentine New Year’s Day 10K.  Nikki was happy with her time of 51 minutes 57 seconds.  She was 292nd out of the 567 runners.  Jim was 151st in 46 minutes 15 seconds.  It was cool but there was bright sunshine and a light wind.

Eve Ely

Other Spartans got a character building end to 2012 at the extremely windy Ely 10K.

SIMON JACKSON was ninth out of the 539 finishers in 35 minutes 46 seconds; RICHARD BATE 19th in 37:08; LIAM HERBERT 49th in 40 minutes exactly; RHIANNON GRIFFIN 115th, and 15th female, in 44 minutes 49 seconds; ANDY PRIOR 255th in a new personal best of 49 minutes 51 seconds and PAUL HOLGATE 444th in 59:23.

Mountain Ash

Even later in 2012 HELEN and LEE MORRIS completed the Nos Galan race in Mountain Ash, on the evening of New Year’s Eve.¬† Lee finished in 26 minutes 46 seconds and Helen in 32 minutes 11 seconds.

The race always features a mystery runner to commemorate the local personality in whose memory the race is held.  This year it was the Olympian Dai Green.

Krakow 10K

ANDY NEATHAM ran in the Krakow New Year’s Eve 10K.  There was a 5K and 10K, starting together with the courses separating at 2.5k.  Over 1250 runners toed the start line, many in fancy dress, for which prizes were awarded.  Andy ran the 10k, finishing 29th, and 3rd veteran (40 plus), out of 754 finishers in 39 minutes 26 seconds.  It was his slowest ever 10k, but as it was Andy’s first race since his worst ever injury back in August, he was reasonably happy.

First Saturday 5K

ANDREW PATTERSON won the North Herts First Saturday 5K on Norton Common on Saturday morning.  The weather was good, the Common, however, was very boggy.

He finished in 19 minutes 5 seconds.  He says that at some points it felt like he was sinking in the mud and in the up hill mud trails thought he was going backwards.  A strong first lap was enough to kill off the opposition and he won by well over one minute.

Although not exactly PB (personal best) friendly, he’d recommend this race as a good alternative to the free local park runs in Bedford and St Albans.

Fastest UK Marathon This Year As Grant Wins Enigma

Spartans’ GRANT RAMSAY won the fastest UK marathon so far this year when he won Saturday’s Enigma Winter Marathon, Bletchley in 2 hours 47 minutes 43 seconds.  This was a course record by three minutes.

The course consisted of 7.5 laps round the outside of Caldecote Lake.

ROGER BIGGS was 30th in 4 hours 2 minutes 24 seconds.  CAROL PAUL finished in 4 hours 49 minutes 18 seconds.  There were 63 finishers.

Hilly Buntingford

As always Sunday’s Buntingford Ten was hilly but this year it was crisp and sunny rather than dull and icy.  Thirty Spartans competed in the ten miles event.

ADRIAN DONNELLY (65th in 1 hour 8 minutes 43 seconds); JOHN HARRIS (67th in 1:08:53); DEAN CARPENTER (70th in 1:09:07) and GRAHAM BLACKBURN (79th in 1:10:26) were all in the top 100 finishers.

MARK GOODWIN (131st in 1:14:44); ANN TRYSSESOONE (233rd with a 12 minutes 36 seconds improvement to 1:21:49); BARRY KING (298th in 1:25:59); TRICIA HOPPER (331st in 1:28:48) and KAREN LIDDLE (332nd in 1:28:55) all ran new personal bests.

SARAH PRICE (221st in 1:20:50) was the fastest Spartan woman.  TRACY PEZ was a few seconds behind (224th in 1:21:08).  Ann Tryssesoone was 233rd (see above) and KAREN ELLIS 295th in 1:26:19.

 

Position Name Time Comments
65 ADRIAN DONNELLY 1:08:43
67 JOHN HARRIS 1:08:53
70 DEAN CARPENTER 1:09:07
79 GRAHAM BLACKBURN 1:10:26
127 MATT GILL 1:14:09
131 MARK GOODWIN 1:14:44 PB
158 JAMIE DRACKFORD 1:16:33
159 SAM HARTE 1:16:36
211 ROGER BIGGS 1:20:16
221 SARAH PRICE (F) 1:20:50
224 TRACY PEZ (F) 1:21:08
233 ANN TRYSSESOONE (F) 1:21:49 PB (12:36)
298 BARRY KING 1:25:59 PB
295 KAREN ELLIS (F) 1:26:19
306 BARBARA WILSON (F) 1:26:54
309 KATY BAXTER (F) 1:27:02
331 TRICIA HOPPER (F) 1:28:48 PB
332 KAREN LIDDLE (F) 1:28:55 PB
339 KAREN PALMER (F) 1:29:44
364 LISA KASPEROWICZ (F) 1:32:54
366 ROGER HARDMAN 1:33:03
387 RICHARD HAZLEDENE 1:34:27
400 LYNNE COOPER (F) 1:37:10
407 MARIA THORNE (F) 1:37:56
410 LORRAINE THOMAS (F) 1:38:52
411 CHRISTINE HARDMAN (F) 1:39:13
412 GRAHAM HILL 1:39:36
420 TONY OSBORNE 1:40:16
424 SHARON CROWLEY (F) 1:40:50
442 PAUL HOLGATE 1:43:20

474 finishers.

Portsmouth Coastal

ROGER BIGGS ran one of the most popular trail marathons in England recently.  It was the Portsmouth Coastal Trail Marathon.  The course hugged the coastline from Southsea round Hayling Island and back again on a mixture of tarmac, paths & trails.  On a dull and windy day, rather wet underfoot, but without the expected rain, Roger Biggs completed the 26.2 miles in 4 hours 45 minutes 8 seconds.

Half Marathon Update

Following the successful Stevenage Half Marathon on 4th November, the organisations listed below who helped with marshalling, car parking and water stations, have all been given donations: Stevenage Scout groups, Stevenage Sea Cadets, The Rotary Club of Stevenage and The Rotary Club of Stevenage Grange.

In addition, the following charities have also been given donations towards their work:¬† Shine; Herts. Society for the Blind; Lister Hospital Children’s Ward; Greenside School; and the Herts Air Ambulance.

Thanks everyone who helped make this a very worthwhile event in spite of the weather!

Fairlands Valley Spartans’ Presentation Evening and Dance will be on Friday 25th January.  The email address for voting for Spartan of the Year is soty@fvspartans.org.uk

Coming Events

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:

  • Cross¬†¬†Country League on Therfield Heath, Royston on Sunday 13th¬†January.
  • Fred¬†Hughes Ten, including County Championships, on Sunday 20th¬†¬†January.
  • Spartans¬†Presentation Evening and Dance on Friday 25th January.
  • Cross¬†Country League in Watford on Sunday 17th February.
  • County¬†Cross Country Championships for Veterans on Sunday 17th March.
  • Virgin¬†London Marathon on 21st April.

 

Categories
News

THIS WEEK’S WHATS ON NEWSLETTER

Here is this week’s What’s On Newsletter.

208 5th January 2013

Please note the news that we will be coming into the school site from the new entrance on Brittain Way (off of the roundabout on Six Hills Way opposite Ken Brown motors). Attached below is a copy of the location map. Please read the newsletter for the details.

New school entrance 070113

Categories
News

THE NEW SCHOOL ENTRANCE – USE FROM 7th JANUARY 2013

FROM MONDAY 7th JANUARY WE WILL BE USING THE NEW SCHOOL ENTRANCE.

YOU CAN FIND THIS BY COMING INTO BRITTAIN WAY (off of the roundabout on Six Hills Way near the Ken Brown Motors site, adjacent to Shephall Way).

When you drive into Brittain Way, continue ahead and enter the new school car park.  Walk towards the school main entrance and then turn left through a set of double gates and follow the wide tarmac pathway that goes around the side of the school building.  There will be members of the sports centre team to direct you.  This then leads around to the entrance of the new sports centre extension. There is a large covered walkway in front of the entrance that we will meet under.  The postcode for the new school (and hence the new entrance is SG2 8UT).

Here is a location map for you to view.  New school entrance 070113

Categories
Club News

NEWS RELEASE: BUNTINGFORD DOZENS AND A BOXING DAY WIN

News Release                                                                                                 30th December 2012

As always Sunday’s Buntingford Ten was hilly but this year it was crisp and sunny rather than dull and icy.  Thirty Spartans competed in the ten miles event.

ADRIAN DONNELLY (65th in 1 hour 8 minutes 43 seconds); JOHN HARRIS (67th in 1:08:53); DEAN CARPENTER (70th in 1:09:07) and GRAHAM BLACKBURN (79th in 1:10:26) were all in the top 100 finishers.

MARK GOODWIN (131st in 1:14:44); ANN TRYSSESOONE (233rd with a 12 minutes 36 seconds improvement to 1:21:49); and BARRY KING (298th in 1:25:59) all ran new personal bests.

SARAH PRICE (221st in 1:20:50) was the fastest Spartan woman.  TRACY PEZ was a few seconds behind (224th in 1:21:08).  Ann Tryssesoone was 233rd (see above) and KAREN ELLIS 295th in 1:26:19. 

Position Name Time Comments
65 ADRIAN   DONNELLY 1:08:43  
67 JOHN   HARRIS 1:08:53  
70 DEAN   CARPENTER 1:09:07  
79 GRAHAM   BLACKBURN 1:10:26  
127 MATT   GILL 1:14:09  
131 MARK   GOODWIN 1:14:44 PB
158 JAMIE   DRACKFORD 1:16:33  
159 SAM   HARTE 1:16:36  
211 ROGER   BIGGS 1:20:16  
221 SARAH   PRICE (F) 1:20:50  
224 TRACY   PEZ (F) 1:21:08  
233 ANN   TRYSSESOONE (F) 1:21:49 PB   (12:36)
298 BARRY   KING 1:25:59 PB
295 KAREN   ELLIS (F) 1:26:19  
306 BARBARA   WILSON (F) 1:26:54  
309 KATY   BAXTER (F) 1:27:02  
331 TRICIA   HOPPER (F) 1:28:48  
332 KAREN   LIDDLE (F) 1:28:55  
339 KAREN   PALMER (F) 1:29:44  
364 LISA   KASPEROWICZ (F) 1:32:54  
366 ROGER   HARDMAN 1:33:03  
387 RICHARD   HAZLEDENE 1:34:27  
400 LYNNE   COOPER (F) 1:37:10  
407 MARIA   THORNE (F) 1:37:56  
410 LORRAINE THOMAS (F) 1:38:52  
411 CHRISTINE   HARDMAN (F) 1:39:13  
412 GRAHAM   HILL 1:39:36  
420 TONY   OSBORNE 1:40:16  
424 SHARON CROWLEY (F) 1:40:50  
442 PAUL   HOLGATE 1:43:20  

There was 474 finishers.

Boxing Day Win

GRANT RAMSAY ran off Christmas with the very wet and muddy Pirton 2.5 mile Boxing Day race. ¬†He won by a large margin in 14 minutes 42 seconds. ¬†Another victory for Fairlands Valley Spartans, the UK’s best running club.

JOHN HARRIS ran the later 3.2 miles race at Pirton.  He was 12th overall and third veteran (50 plus) in 22 minutes 20 seconds.

Portsmouth Coastal

ROGER BIGGS ran one of the most popular trail marathons in England recently.  It was the Portsmouth Coastal Trail Marathon.  The course hugged the coastline from Southsea round Hayling Island and back again on a mixture of tarmac, paths & trails.  On a dull and windy day, rather wet underfoot, but without the expected rain, Roger Biggs completed the 26.2 miles in 4 hours 45 minutes 8 seconds.

Glynneath

Helen and Lee Morris ran a very wet and windy Glynneath 5 mile race on Boxing Day.  Lee finished in 43 minutes 17 seconds and Helen in 52 minutes 56 seconds.

Krakow 10K

ANDY NEETHAM ran in the Krakow New Year’s Eve 10K.  There was a 5k and 10k, starting together with the courses separating at 2.5k.  Over 1250 runners toed the start line, many in fancy dress, for which prizes were awarded.  Andy ran the 10k, finishing 29th, and 3rd veteran (40 plus), out of 754 finishers in 39 minutes 26 seconds.  It was his slowest ever 10k, but as it was Andy’s first race since his worst ever injury back in August, he was reasonably happy.

Half Marathon Update

Following the successful Stevenage Half Marathon on 4th November, the organisations listed below who helped with marshalling, car parking and water stations, have all been given donations: Stevenage Scout groups, Stevenage Sea Cadets, The Rotary Club of Stevenage and The Rotary Club of Stevenage Grange.

In addition, the following charities have also been given donations towards their work:¬† Shine; Herts. Society for the Blind; Lister Hospital Children’s Ward; Greenside School; and the Herts Air Ambulance.

Thanks everyone who helped make this a very worthwhile event in spite of the weather!

Fairlands Valley Spartans’ Presentation Evening and Dance will be on Friday 25th January.  The email address for voting for Spartan of the Year is soty@fvspartans.org.uk? 

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:  

  • Handicap 5K on Thursday¬† evening 3rd January 2013.
  • County Cross¬† Country Championships at Haileybury¬†¬†College on Sunday 6th¬† January.
  • Cross Country League on¬† Therfield Heath, Royston on Sunday 13th January.
  • Fred Hughes Ten,¬†including County Championships, on Sunday 20th January.
  • Spartans Presentation¬†¬†Evening and Dance on Friday 25th January.
  • Cross Country League in Watford on Sunday 17th February.
  • Virgin London¬†Marathon on 21st April.
  • Handicap 5K on Thursday¬†evening 3rd January 2013.
  • County Cross¬† Country Championships at Haileybury College on Sunday 6th¬†January.
  • Cross Country League on¬†¬†Therfield Heath, Royston on Sunday 13th January.
  • Fred Hughes Ten,¬†including County Championships, on Sunday 20th January.
  • Spartans Presentation¬†Evening and Dance on Friday 25th January.
  • Cross Country League in Watford on Sunday 17th February.
  • Virgin London¬†Marathon on 21st April.

 

Categories
News Newsletter

January edition of Catch a Coach

Here is this month’s edition of Catch a Coach.

As well as the 10 of the best for the coming month, there is a reminder about booking your races, what the forthcoming Cooper Test is all about, coaching resources on marathon and half marathon training and a reminder about groupings for our Tuesday sessions.

Please take a look……..and best wishes for 2013!!

Catch a Coach newsletter January 2013v0.1

Categories
News

This week’s Whats On newsletter

Here is this week’s Whats On newsletter!

Don’t forget the first 5K handicap of 2013 is on Thursday 3rd January!

207 29th December 2012

Categories
Club News

ENTRANCE TO MARRIOTTS

I hope you all had a wonderful Christmas.
As you will be aware from the updates in our ‘Whats On’ weekly newsletter, the new school at Marriotts will shortly become operational.¬† This will include the improvements to the Sports Centre and with it the use of the new school entrance from Brittain Way (the road off of the roundabout opposite Shephall Way/Ken Brown motors). We have had confirmation that the existing entrance from Telford Avenue should continue to be used for our training up to and including 3rd January (including the handicap 5K) i.e. no changes for us yet!
Things are pretty fluid at the moment with the arrangements over the school so as soon as we receive a further update regarding the use of the new entrance we will let you know.
Best wishes for the New Year!
Categories
News

This weeks What’s On newsletter

Hi,

Christmas may be only days away but that doesn’t stop the Spartans doing their stuff!!¬† Please take a look at all of the Xmas happenings in this week’s What’s On Newsletter.

Please also remember that the opening of the new Marriotts school is coming around very quickly.  This will mean that we will start to use the entrance off of Brittain Way (opposite the roundabout by the Ken Brown motors/Shephall Way). The exact date of this change has yet to be announced but is likely to be early in the new year.  As soon as we have had a firm date confirmed we will let you know!!

206 22nd December 2012

Have a great Xmas and best wishes for the New Year!

Coach

 

Categories
Club News

NEWS RELEASE: FIVE AT FESTIVE FIVE, PARK RUN AND AN ENIGMA

News Release                                                                                                 16th December 2012

 

FIVE AT FESTIVE FIVE

Park Run and an Enigma

Fairlands Valley Spartans were first team at Sunday’s Festive Five.  SIMON JACKSON, ANDREW PATTERSON and DAVIE STAFFORD beat the host club, Garden City Runners, by just one point (17 to 18).

This was the second annual Festive Five in Welwyn Garden City and five Spartans were racing.  Between them they achieved five new personal bests (PBs) and a 1st, 2nd & 3rd place finish in the race for Spartans.

After finishing third in the race in 2011, Simon Jackson returned to the event and won the event in 28 minutes 33 seconds.  However the performance of the race was by Andy Patterson who managed to beat the 5 mile personal best which he has had for five and a half years.  He finished an impressive third in 29.13.  Davie Stafford ran his quickest five miles ever Р33 minutes 12 seconds for 12th place.

RHIANNON GRIFFIN continued her good year and was second woman in her first race over five miles with 34 minutes 17 seconds.  IRIS HORNSEY was 13th female in 45 minutes 31 seconds.  Rhiannon and Iris made up the third women’s team.

The race was on a two lap, fast, flat course and the weather was cold and crisp.

St.   Albans Park Run

Spartans VISHAL SHAH and ANDY PRIOR ran last Saturdays St Albans Park Run.

Andy managed a new personal best of 23 minutes 14 seconds and was 48th out of the 116 finishers.  Vish was 51st in 23:50.

The course is very flat & potentially fast if you get the start right as it can be congested over the first kilometre.

Andy will be returning on the 21st for another crack at a sub 23 time.

Enigma Christmas Trail Marathon ‚ÄĒ Saturday, 15th December 2012

ROGER BIGGS completed the Enigma Marathon for the seventh time on Saturday.

The Enigma is over a 7.5 lap course around Caldecotte Lake in Bletchley, near Milton Keynes.  In good conditions, although slightly windy, Roger navigated this twisty course in 3:58:33, over 6 minutes quicker than his previous best for this event.

Coming Events

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:

  • Christmas Social Run on¬†Tuesday 18th December.
  • Misden Chapel Run on¬†Sunday 23rd December.
  • Buntingford Ten on Sunday¬†¬†30th December.
  • Handicap 5K on Thursday¬†¬†evening 3rd January 2013.
  • County Cross¬†Country Championships at Haileybury College on Sunday 6th¬†¬†January.
  • Cross Country League on¬†Therfield Heath, Royston on Sunday 13th January.
  • Cross Country League in Watford on Sunday 17th February.
  • Virgin London¬†Marathon on 21st April.
Categories
News

KIT SALE – 25% OFF FROM TODAY!

Hi Spartans

KIT SALE 25% OFF ALL KIT (excluding club vests) STARTS TODAY !!!!!!!!!!!!!!!!

Order your kit by posting here please or my mobile 07802 482302

I can open  kit shops next week Tuesday 18th and Thursday 20th December if you want to purchase for Christmas !

The kit shop will re-open on the 8th January 2013 !

OFFER ENDS 31ST JANUARY 2013

MERRY CHRISTMAS

Baz  Smiley

(Barry King)

Categories
News

THIS WEEK’S WHATS ON!

Hi,

In this week’s WHATS ON NEWSLETTER you will find all of the information you will need to organise your club related training and socialising!!

Remember, you will find all of the details for training activities at http://fvspartans.org.uk/calendar-all/old-style-calendar/

Please take a look at the newsletter!

205 15th December 2012

Categories
Club News

NEWS RELEASE: UPHILL CROSS COUNTRY AT ST ALBANS

News Release                                                                                                 9th December 2012

 UPHILL CROSS   COUNTRY AT ST ALBANS

Back to School on Friday

Fairlands Valley Spartans put out two strong women‚Äôs teams in Sunday‚Äôs cross country league race in Verulamium Park, St. Albans.¬† Over a tough and hilly 5.7 miles with some liquid mud patches RHIANNON GRIFFIN led the ‚ÄúA‚ÄĚ team in 128th position (overall out of all the men and women) with a time of 41 minutes 57 seconds; TRACY PEZ was 165th in 44:40; JULIE SIMMONDS 174th in 45:20; MADDIE PRITCHARD 217th in 48:05; and KAREN ELLIS 231st in 48:55.

ANN TRYSSESOONE was first for the ‚ÄúB‚ÄĚ team and not far behind, 236th in 49:18; HANNAH DAVIDSON 252nd in 50:43; LISA GRAY 255th in 50:59; TRICIA HOPPER 260th in 51:26 and KAREN LIDDLE 264th in 51:40.¬† The Spartan women even had a bonus of two other runners ‚ÄĒ SHARON CROWLEY 280th in 53:45 and LORRAINE THOMAS 290th in 56:15.

For the men’s team LEE REYNOLDS was a phenomenal third in 34 minutes exactly; ADRIAN DONNELLY was 97th in 40:22; STEVE MAYFIELD 138th in 42:28; JIM BROWN 197th in 46:39; MARK CHEADLE 212th in 47:36; BARRY KING 218th in 48:09; ANDY JAY 229th in 48:50 and PAUL HOLGATE 277th in 53:06.  In addition TONY OSBORNE was 293rd in 57:44 and NICK WITCOMBE 298th in 59:40.

Women’s Results (five per team):

 

Overall   Position Name Time
128 RHIANNON   GRIFFIN 41:57
165 TRACY   PEZ 44:40**
174 JULIE   SIMMONDS 45:20
217 MADDIE   PRITCHARD 48:05
231 KAREN   ELLIS 48:55
236 ANN   TRYSSESOONE 49:18
252 HANNAH   DAVIDSON 50:43**
255 LISA   GRAY 50:59
260 TRICIA   HOPPER 51:26
264 KAREN   LIDDLE 51:40
280 SHARON CROWLEY 53:45
290 LORRAINE THOMAS 56:15

 

Men’s Results (eight per team):

 

Overall   Position Name Time
3 LEE   REYNOLDS 34:00**
97 ADRIAN   DONNELLY 40:22
138 STEVE   MAYFIELD 42:28
197 JIM   BROWN 46:39
212 MARK   CHEADLE 47:36
218 BARRY   KING 48:09
229 ANDY   JAY 48:50
277 PAUL   HOLGATE 53:06
293 TONY   OSBORNE 57:44
298 NICK   WITCOMBE 59:40

Off Road Stratford

On Saturday CAROL PAUL ran the Winter Board Meadow Off Road Marathon from Stratford upon Avon. ¬†The marathon consisted of three different loops around Stratford upon Avon. ¬†It was a cold day with the sun hardly making an appearance. ¬†¬†Carol’s time was 5 hours 38 minutes 49 seconds.

Getting Ready For Disney

Husband & wife, PAUL MARSHALL and VIVIENNE HONEY participated in a very windy & undulating Bedford Half marathon on Sunday morning.

With times of 1 hour 53 minutes 7 seconds and 2:17:41 respectively, this race signals the wind down to the Disney Marathon in Florida in January where Paul is doing both the half marathon & the full marathon during the weekend.

Lisbon Marathon

ROGER BIGGS was in Lisbon, the Capital of Portugal, on Sunday for a marathon that took in the city and riverside areas.  Over an undulating course, with a 4 kilometres climb from 36 kilometres (22 miles), Roger ran a steady race to finish in 4:05:22.

Club Christmas Party ‚ÄĒ We Are Going Back To School! ‚ÄĒ Friday 14th December

The Spartans‚Äô Christmas Party is this Friday.¬† They are going back to school.¬† Relive the best days of your life with fun and games along with dancing to a variety of popular music. ¬†Fancy dress is encouraged (maybe your old school uniform still fits) but you are free to attend in non-uniform. ¬†The evening will also include the Virgin London Marathon club draw which is due to take place at around 7.30pm. ¬†The event is taking place at Mossbury Primary School , Webb Rise , Stevenage SG1 5PA, doors open at 7pm (Don’t be late for registration).

Tickets are now available (from Tracy Pez, Jayne Pinner, Katrina Doyle or Nick Witcombe) and cost £5.  This includes a buffet but can you please bring your own drinks.  Further details will be posted to the Forum on www.fvspartans.org.uk. 

The Spartans New Committee

At the recent AGM the following people were elected onto the committee:

Chair ‚ÄĒ Bev Harlow, General Secretary ‚ÄĒ Viv Honey (07702 846304), Committee Secretary ‚ÄĒ Jo Cahill, Treasurer ‚ÄĒ Mark Cheadle, Head Coach ‚ÄĒ Chris Leigh, Mens Team Captain ‚ÄĒ Nick Witcombe, Ladies Team Captain ‚ÄĒ Tracy Pez together with Graham Blackburn, Jim Brown (Press Officer 0793 968 7509), Paul Holgate, James Day, Simon Harris, John Harlow, Lisa Jerrom, Tessa Stephenson, Maria Rushton, Phil Rushton, Barry King, Christine Sharman and Jayne Pinner.

Last year‚Äôs Committee, particularly Chair ‚ÄĒ Graham Blackburn and Secretary ‚ÄĒ Steph Mayfield, were thanked for all their work during the last year

Baggage for VLM.

The London Marathon is not until Sunday 21st April but Fairlands Valley Spartans are already signing up volunteers for help in Pall Mall.  The club have helped make the event a success for many years.  Places for the baggage will be allocated after the draw for running place at the Spartans Christmas Party which is on Friday, 14th December 2012.

Coming Events

Many Spartans will be enjoying a busy programme of races, social and training events over the next few weeks including the:  

  • Buntingford Ten on Sunday¬†30th December.
  • Handicap 5K on Thursday¬†¬†evening 3rd January 2013.
  • County Cross¬†¬†Country Championships at Haileybury College on Sunday 6th¬†¬†January.
  • Cross Country League on¬†¬†Therfield Heath, Royston on Sunday 13th January.
  • Cross Country League in Watford on Sunday 17th February.
  • Virgin London¬†Marathon on 21st April.

 

 

 

Categories
News

This week’s Whats On Newsletter!

Here is this week’s Whats On newsletter, the place to see all of the week’s forthcoming Spartantastic activities!

Get planning!

204 8th December 2012

Categories
News

Catch a Coach – December edition!

Hi,

The December edition of the Catch a Coach newsletter is here!!  This is the newsletter from the coaching team at the club.

This month’s edition contains our festive ’10 of the best’ plus a variety of articvles on strength training, top tips, training your brain and overcoming fatigue and pain!¬† Please take a look!

Catch a Coach newsletter December 2012v0.1

Remember that this plus much, much more can be found in the coaching section of our website http://fvspartans.org.uk/club/coaching/

Enjoy, and have a great Christmas!

Coach

Categories
News

This week’s Whats On newsletter!

Here is this weeks packed What’s On newsletter – an early Christmas cracker of training treats including a choice of 3 Sunday runs!¬† Start your planning now!

203 1st December 2012

Categories
News

This Week’s Whats On newsletter

Here is this weeks Whats On newsletter, the place to go for all the information on club training and other activities!

202 24th November 2012

Categories
News

What’s On this week.

Here is the latest edition of the What’s On newsletter, to help you plan your training and other club activities.

PLEASE NOTE THAT IT IS THE AGM THIS WEDNESDAY (21st).  YOUR CLUB NEEDS YOU!!!!!!

See you there.

Coach.

201 17th November 2012

Categories
News

What’s On this week – 200th edition!!!

Take a look at this week’s What’s On – it’s the 200th edition!!

Use it to plan your training and other club activities.

200 10th November 2012

Categories
News

Stevenage Half Marathon results

Congratulations to all runners who completed the Stevenage half marathon today.

Thank you to all of those who supported the event and made it such a great success.

Here are the results for the race:

FinStevenageHM2012v2

And the winners……!

SHM 2012 Winnersv2

And all of those brave Spartans……!

FVS2012

See you all next year!!!

Categories
News

CATCH A COACH – LATEST EDITION HAS LANDED!

Hi,

The November edition of Catch a Coach has landed!

Includes our 10 of the best, how to introduce hill training into your programme (and get with the programme!), top tips and information on nutrition on the run.

Take a look!

Catch a Coach newsletter November 2012

Cheers

Coach Leigh

Categories
News

WHAT’S ON THIS COMING WEEK!

Here is the latest packed edition of the What’s On Newsletter. Take a look and finalise your training and club activities¬†for the coming week.

198 27th october 2012v0.1

Categories
News

WHAT’S ON – THIS COMING WEEK!

Here is the latest packed edition of the What’s On Newsletter. Take a look and finalise your training for the coming week.

197 20th october 2012v0.1

 

Categories
News

Catch a Coach has landed in October! Take a look!

This month’s edition of Catch a Coach has landed!¬† Take a look here!

Catch a Coach newsletter October 2012 v0.1

Categories
News

Training Thursday 4th October- different venue

Please note that due to an open  evening at Marriotts school on Thursday 4th October we will be meeting at a different venue. Please meet in the large car park at Fairlands Valley park (off of Six Hills Way) at 6:50pm ready for announcements and the start of training at 7pm.

 

This applies to ALL the evening sessions.

Categories
News

Paul Maguire Trophy 23rd September 2012 – result

As part of the Paul Maguire 5 mile race on Sunday 23rd September, there was a competiton for the Paul Maguire trophy.

The trophy is awarded to the Spartan who beats their 5 mile target time by the largest margin.  Only those eligible for the trophy can compete for it (eligibility is based on those Spartans who have competed in at least 2 of the MWL scoring fixtures earlier in the year).

I am pleased to announce that Adrian Donnelly is the winner of the tropy, beating his target time by a massive 4 minutes!! Well done Adrian.

A summary of the results are attached here.

PM5 trophy results

Categories
Club News

URGENT HELP NEEDED: 23rd SEPTEMBER

On the 23rd September the club are hosting the Paul Maguire 5. The race is in memory of Paul, a very popular and inspirational Spartan who passed away following a long battle with cancer. The race is also the County 5 mile and all proceeds will be going to the Garden House hospice. At the moment we do not have enough help to put the race on safely, in particular we are short of some 30 marshals. If we do not get additional volunteers to cover these vital roles then we will have little choice but to cancel the race.

If you can spare a couple of hours next Sunday please add your name to the list of helpers either on this message, on the Forum or by adding your name on the list at training.

Thank you.

Categories
Cooper Test

The Cooper Fitness Test

The Cooper Fitness Test ( VO2max Test)

Objective

The Cooper Test (Cooper 1968)[1] is used to monitor the development of the athlete’s aerobic endurance and to obtain an estimate of their VO2max. VO2max is the maximum amount of oxygen in millilitres an athlete can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week.

Whilst we have been using the ‚Äėbleep multistage fitness stage within the club to assess aerobic fitness and VO2 max levels this can only be completed safely in dry conditions.¬† The Cooper test does not necessarily have that restriction and simply requires access to a running track.

The Test

This test requires the athlete to run as far as possible in 12 minutes.

  • The test will commence following a thorough and appropriate warm up.
  • The assistant gives the¬†command ‚ÄúGO‚ÄĚ, starts the stopwatch and the athlete commences the test
  • The assistant keeps the athlete informed of the remaining time/elapsed time at the end of each lap¬† (400m)
  • The assistant blows the¬†whistle when the 12 minutes has elapsed and records the distance the¬†athlete has covered to the nearest 10 metres

Normative data for the Cooper Test

Male Athletes

Age

Excellent

Above Average

Average

Below Average

Poor

13-14

>2700m

2400-2700m

2200-2399m

2100-2199m

<2100m

15-16

>2800m

2500-2800m

2300-2499m

2200-2299m

<2200m

17-19

>3000m

2700-3000m

2500-2699m

2300-2499m

<2300m

20-29

>2800m

2400-2800m

2200-2399m

1600-2199m

<1600m

30-39

>2700m

2300-2700m

1900-2299m

1500-1999m

<1500m

40-49

>2500m

2100-2500m

1700-2099m

1400-1699m

<1400m

>50

>2400m

2000-2400m

1600-1999m

1300-1599m

<1300m

Female Athletes

Age

Excellent

Above Average

Average

Below Average

Poor

13-14

>2000m

1900-2000m

1600-1899m

1500-1599m

<1500m

15-16

>2100m

2000-2100m

1700-1999m

1600-1699m

<1600m

17-20

>2300m

2100-2300m

1800-2099m

1700-1799m

<1700m

20-29

>2700m

2200-2700m

1800-2199m

1500-1799m

<1500m

30-39

>2500m

2000-2500m

1700-1999m

1400-1699m

<1400m

40-49

>2300m

1900-2300m

1500-1899m

1200-1499m

<1200m

>50

>2200m

1700-2200m

1400-1699m

1100-1399m

<1100m

VO2max

An estimate of your VO2max can be calculated as follows:

(Distance covered in metres      Р504.9) ÷ 44.73

We will use a Vo2 max calaculator to give each athlete their VO2 max result.

Analysis

Analysis of the test result is by comparing it with the athlete’s previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete’s VO2max. We will maintain a full history of the results of each test so that athletes can easily compare their results.

Referenced Material

  1. COOPER, K.H. (1968) A means of assessing maximal oxygen intake. JAMA. 203, p. 135-138
Categories
News

BEWARE OF THE DARK SIDE!!

With the darker nights beginning to move into our evening training sessions please remember to wear appropriate clothing and ensure that you are visible.¬† Please have a read of our ‘Be safe, be seen, be a Spartan’ for further advice.

Fairlands Valley Spartans – be safe, be seen and be a Spartan v6 September 2011

 

Thanks

Categories
News

September edition of Catch a Coach!

This month’s edition of Catch a Coach is now out!!! You can read all of the details at: Catch a Coach newsletter September 2012 v0.1

Categories
News

Catch a Coach newsletter – August 2012

Hi,

Here is this months edition of the Catch a Coach newsletter, highlighting 10 of the best for August, a key 1K intervals session in the month, plus hints and tips for getting more from your running.  I hope you enjoy it!

Catch a Coach newsletter August 2012v0.2

 

Categories
News

Cross Country Q and A – 31st July

What is Cross Country running all about? What’s involved in running off road? What kit do you need? Don’t I have to wear cross country spikes?

If you want to know the answers to these questions and much more then come along to the Q and A session after training on 31st July. We are holding the session at our training base at Marriotts to start immediately after training (approximately 8:15pm).

 

See you there!!

 

Categories
News

July’s edition of Catch a Coach is here!!!

This month’s edition of Catch a Coach has arrived!!!

Take a look at our 10 of the best and why not have a go at introducing the core stability exercises featured into your training.  More details of these can be found within the coaching section of the website.

Enjoy!!

Catch a Coach newsletter July 2012v0.1

Categories
Coaches

Coach Jamie

Categories
Coaches

Coach Maria

Categories
Coaches

Coach Phil

Categories
News

Free Club race entry 2012 – details

As the Spartan Race Calendar is starting to get into full swing, your club will be asking for your help with organising and supporting our club races.

Spartan races either support local charities or contribute to club funds which in turn keep the clubs membership fees at its current low price.

Our club races cannot take part without your assistance and support. Your committee would hope each member would be prepared to help with at least one a race a year….  We often see the same members of the club helping out time and time again, with a club membership of 350+ this should not be the case.

For those members who help with one of our events the club would like to continue the offer of an option of a FREE race entry for a future club race during the 2012 season.

How does this work for 2012?

If you help with any of the events below:

  • ¬†Midweek League Home Fixture
  • Fairlands Valley Challenge
  • 3K Relays
  • Paul Maguire 5
  • 5K race
  • Stevenage Half Marathon

You can claim a free race entry to any of these Fairland Valley Spartan Races

  • Paul Maguire 5¬† **
  • 5K race
  • Stevenage Half¬† **

** The proceeds of these two races are donated to good causes, if you are happy to pay for your entry as normal and forgo your free race entry to support these charities please do.  Use the normal race entry form.

There are a few conditions that must be met for you to qualify:

  • When helping with a club race, your assistance must be for the whole race and leave you in a position where you are not able to run, for you to qualify for a free race.
  • The free entry can only be taken by the specific member and is not transferable.
  • A free race entry cannot be carried over into the following year.
  • A free race entry should be claimed using the club entry form attached below.

Free Race Entry Form 2012

Each member will be entitled to only one free race entry (even if they help with more than one club race ‚ÄĒ sorry).

Regards

Club Committee

Categories
Coaches

Coach Andy J.

Andy Jay, or the Jayster as he is known by many has been a Spartan for about 5 years now.

He has many talents which include drinking shots through a snorkel and tweeting endless snippets of useless information on Twitter.  Sadly however running is not one of his talents.  Neither is singing as all those present at recent Spartan Christmas parties can confirm.

Andy can usually be found hanging out at the Marriotts reception area or running behind Tracy Pez! (when he is not stalking Suzanna that is!!!!)

Categories
Coaches

Coach Barbara

Categories
Coaches

Coach Paul C.

Categories
Coaches

Coach Julie

Categories
Coaches

Coach Tessa

Categories
Coaches

Coach Steve S.

Categories
Coaches

Coach Tony

Q.When did you join the club?  

A. 1988

Q. Why did you join the club?   

A. The training times were more convenient than SNHAC or NHRR.  I am still a life member of SNHAC.

Q. Why did you join the coaching team?

A. I am an experienced coach (47 years).  I wanted to help other members.

Q.What are you hoping to do through your involvement in the coaching team?

A. Improve the overall standard  of members from Group1 to Group 5.

Q. When do we typically see you at training? 

A. Tuesday, Thursday (Ossie’s Angels) and Saturday (Ossie’s Angels).

Q. What are your aims for your running and/or coaching?

A. Personal running: to keep healthy and stay running as long as possible.  Coaching:  to help other members to enjoy their running and to improve.

Q. Tell us something about you that other Spartans will not know!

A. I have a blue belt at Taekwondo, the Korean Martial Art.

 

Categories
Coaches

Coach Steve W.

Q. How long have you been running

A. Well, I ran as an 18-yr-old, many years ago for a year or two to keep fit in the summer as a rugby player, but second time round, I am just coming up to 2-years of running after a break of 30-years!

Q. When did you join the Spartans?

A. September 2009

Q. Why did you join the Spartans?

A. I had lost a lot of weight and decided to take up running again. On my own I could only run walk around the lakes, so took the plunge, joined up and haven’t looked back.

Q. Why did you join the coaching team?

A I have qualifications in coaching both football and rugby, and have always been interested in more than just participating. In a short time I have been helped so much myself, I want to help this great club get even better.

Q. What are you hoping to do through your involvement in the coaching team?

A I would really like to be able to encourage people that have come into the club at perhaps a later stage of their life, and try to get them to realise they can achieve so much if they really want to.

Q. When do we typically see you at training?

A. Is this a joke question? Seriously, I have been injured on and off for nearly a year now, but am slowly getting back. As a rule, I would normally be at training on both Tuesday and Thursday evenings, and on one of the Sunday runs. I also help the starters on the occasional Monday evening.

Q. What are your aims for your running and/or coaching?

A My running aim was kind of achieved when I completed the London Marathon back in April, but perhaps not in the manner I wanted. Since then my aim has been to get back to running fitness. On the coaching front I plan to try and put what I have learnt into practice, and gain experience and more confidence in the role. I would at some point be interested in developing as a coach, further up the ladder.

Q. Tell us something about you that other Spartans will not know!

A Well, a few people may know that I commentate on football for BBC Three Counties Radio, but they might not know that I had the honour of commentating at the new Wembley Stadium, and the very first kick there in a competitive match as Stevenage beat Kidderminster. I have now worked there 3 times, all with Stevenage, and have had the pleasure of following the dramatic rise of Stevenage FC since.

Categories
Core

Core Stability training

Please take a look at the attached documents that provide information on what core stability training is, the benefits of this form of training and some recommended drills.  This type of training complements our running well and ensures you develop an inner/core strength that will make you a better runner and protect you from injury.  Try and incorporate the drills around your running based training Рeven if that is just one session of 20 mins (total) per week.

Look out for the drills coming to a running session near you soon!!!!

Core Stability for Runners

core-stability

Categories
News

Meeting point-training Tuesday 5th June

Please note that Marriotts is closed for the Bank Holiday on Tuesday 5th June so the training session at 7pm will start from the main car park in Fairlands Valley  (off of Six Hills Way).

Categories
News

June edition of Catch a Coach!

The latest edition of the Catch a Coach newsletter from the coaching team is available here! Just click on the link below.

Catch a Coach newsletter June 2012v01.2

 

Categories
Coaches

Coach Roger

Roger Biggs

Q.When did you join the club?

A. 1985

Q. Why did you join the club?

A. To run!

Q. Why did you join the coaching team?

A. Approx 10 years ago, to help other runners in the club.

Q.What are you hoping to do through your involvement in the coaching team?

A. Just encourage members to improve. Help where & when I’m needed.

Q. When do we typically see you at training?

A. Tuesday

Q. What are your aims for your running and/or coaching?

A. To carry on running at a reasonable standard as long as I can. I don’t see my training going further at the moment, as I have involvement in the sport in other ways

Q. Tell us something about you that other Spartans will not know!

A. Many know about my marathons, but did they know that I’ve run 180 halves & 180 at 10 miles including my 100th 10, 100th half and 100th marathon in successive races, with my 100th marathon at the 100th Boston Marathon in USA

 

Categories
News

Sport Relief – thank you so much!!!!

I promised shortly after the event that I would give you all an update on the funds raised from the Stevenage Sport Relief.

I heard from the organisers today and they have confirmed that the money is still rolling in.  The latest figure for our event is a massive £4800!!! This does not include entry fees as these are used to contribute towards the overall running costs for the events.

This is an amazing achievement.  I would like to say a big thanks to all of you who took part and helped raise this incredible total as well as those who gave up their time so freely on the day to make it such a huge success.

Thanks

Coach Leigh

Categories
Club News

Sundays have just got even better!!

Starting from this weekend the club are introducing an additional training group category to complement the existing two groups that normally organise Sunday runs. This will mean in future you are likely to see three different run options on a Sunday!  The groups are being identified by their long run pace*, as follows:

Group A – designed to cater for runners at a long run pace* of 8 min/mile or faster;

Group B – designed to cater for runners at a long run pace* of between 8 min/mile and 10:30 min/mile;

Group C – designed to cater for runners at a long run pace* slower than 10:30 min/mile

As a coaching team we will do our best to organise a run for each of these groups on each Sunday.  Ocassionally even we are fallable though!!  Please have a look at the details that are shown in the training programme by going to the training programme option within the calendar drop down menu on the new website home page. Simples! We will aim to post details of each Sunday run by the end of Thursday (or earlier) each week. The routes being used by the groups will be varied and will incorporate off road and on road running. its a great way to explore the countryside surrounding Stevenage (and if you go out with Coach Leigh Рthe surrounding countryside of Bedfordshire and Bucks Рonly joking!!)

I hope you continue to enjoy what we are offering on Sundays!  The three groups should now be able to cater for the full range of runners within the club.  Please let us know what you think, your feedback is really valuable to us.

Thank you
Chris Leigh, Head Coach

* this is a pace that equates to approximately 65%-70% of maximum heart rate.  You should be able to hold a conversation at this pace and not be gasping for air in between the odd word!! If you are struggling to speak, you are running too fast.  In terms of effort level, this type of run equates to a 6-7 out of 10 where 10 is the effort you exert on a race (i.e. maximal!).  You are training your aerobic energy system and not trying to push through your lactate threshold! If you are in any doubt about pacing for these runs please have a word with the coach.

 

Categories
Coaches

Coach Charlie

Charlie Paterson

Q. When did you join the club?

A. April 2010

Q. Why did you join the club?

A.¬† My running was not improving ‚ÄĒ I needed something better and with structure rather than just pounding away at the treadmill.

Q. Why did you join the coaching team?

A. To improve my knowledge of the principles of running and to be able to help others with my confidence in my answers.

Q. What are you hoping to do through your involvement in the coaching team?

A. I would like to be in a position to motivate other runners, help them reach their targets whilst reducing the incidence of running injuries.

Q. When do we typically see you at training?

A.  Tuesdays in Group 4, Thursday speed work sessions, Saturday mornings at the track and a long run on Sundays!

Q. What are your aims for your running and/or coaching?

A. During 2012 I would like to stay injury free and work towards my first marathon.

Q. Tell us something about you that other Spartans will not know!

A.  During every race I wonder why I started but by the end of every race I am glad that I did!

Categories
Coaches

Coach Bev

Bev Harlow

Q. When did you join the club?

A. About 20 years ago, in 1991.

Q. Why did you join the club?

A.  I was lucky enough to have received a ballot place in the London Marathon.  I initially had planned to walk it but then thought I should get fitter and run it instead.

Q. Why did you join the coaching team?

A. I was keen to join the team because over the last 20 years I have gained so much from the club that I wanted to give something back.

Q. What are you hoping to do through your involvement in the coaching team?

A. I am hoping to retire in 2012 and so hope to have more time available from then.  In the meantime I am helping Tony Osborne with Group 2 on a Tuesday.

Q. When do we typically see you at training?

A.  I am a regular in Group 2 on a Tuesday and also at the Angel’s sessions on a Saturday morning.

Q. What are your aims in 2011 for your running and/or coaching?

A. As it is 20 years since I started running this year I have entered the Abingdon marathon which takes place on my birthday!!  I will be moving up an age category and may even get myself an anniversary PB, who knows!

Q. Tell us something about you that other Spartans will not know!

A.  My niece is the Olympic javelin thrower Goldie Sayers and I can’t run much on Sunday mornings as I am a church organist.

Categories
Club

Lisa Jerrom

Lisa joined the club in 2009

She joined for the usual reasons, getting older and putting on weight, oh and Maria Rushton made her!  She raved about the club and insisted Lisa gave it a go!

It wasn’t long before Lisa realised how encouraging and motivating the coaching team are and soon Lisa found herself joining the coaching team, and then committee! ¬†Lisa is thrilled to be able to help others and¬†give something back to the¬†club.

Categories
Club

Barry King – Committee Member & Club Coach

Barry joined the Spartans just over back in December 2010.   He had been running solo for 6 months and had ran 3 half marathons in that time, all over 2 hours.  He wanted to beat that barrier. After running the Stevenage half where Barry says he spoke to Tracy Pez who recommended he join, he did!!

Barry describes himself as a people person and had previous experience of managing a men’s football teams and had enjoyed helping players develop their skills, so it seemed the next natural step forward to join the coaching team and to help people and pass on what he has learnt.

Barry’s running goals are to P.B at his longer distances – marathon, 20 mile, half marathon and 10 mile events so we’ll be seeing him at training Tuesdays, Thursdays and Sundays!

Barry recently took on the role of Kit Man, so if you need any FVS gear, you know who to contact!

 

Categories
Coaches

Coach Andy N.

Andy Neetham

 

Q. When did you join the club?

A. September 2010

Q. Why did you join the club?

A.  We had just moved to Knebworth from High Wycombe and were looking for a running club with a good social side.

Q. Why did you join the coaching team?

A.  I have twenty years experience of club running, with Barnet & District AC and Reading AC, and am a qualified scuba diving instructor. Those two things made it seem a natural thing to do.

Q. What are you hoping to do through your involvement in the coaching team?

A. Pass on some experience and enthusiasm at the same time as learning some new things myself.

Q. When do we typically see you at training?

A.¬† When I’m not injured! My legs have a lot of miles in them and are not as young as they were!

Q. What are your aims in 2012 for your running and/or coaching?

A. Stay injury free so that I can actually join in with coaching and training. If successful with that I’d like to set a few VPBs (Veteran Personal Bests).

Q. Tell us something about you that other Spartans will not know!

A. I’m a Shetlander so there are not many that can accuse me of being a soft southerner!

 

 

 

Categories
Coaches

Coach Liam

Liam Herbert

 

Q. When did you join the club?

A. In March 2009, after braving a Starter Group session, and enjoying it.

Q. Why did you join the club?

A.  I had started up jogging as a way to better look after myself at University, but that got a bit lonely and I needed the motivation to improve and thought that joining a running club would be the best way to do this. I had little confidence or self-esteem in myself, or my running, when I ran with the Starter Group for the first time. This and my fitness have improved so much over the space of 3 years, thanks to the club.

Q. Why did you join the coaching team?

A.  All the coaches in the club have inspired me at some point: we have to remember they volunteer their free time to ensure a safe training session, and use their passion for running to encourage others. After 3 years with the club I thought it was about time to give something back, to encourage people in their running just like I have been, and continue to be.

Q. What are you hoping to do through your involvement in the coaching team?

A. There are a number of objectives for me: firstly to help the team, by leading and supporting sessions in a club with a large membership that caters for all abilities. I am also keen to promote different types of training outside of the ‚Äėsteady and safe‚Äô, such as the Thursday endurance and Saturday track sessions, which are fantastic for building strength, speed and developing form. Finally, I have been coached by someone in the club for the past year and they continue to inspire and push me forward in my own running. One day, I‚Äôd like to do the same for another runner in the capacity of a coach, rather than a group leader.

Q. When do we typically see you at training?

A.  Tuesday nights (Group 5), Thursday nights and Saturdays on the track.

Q. What are your aims in 2012 for your running and/or coaching?

A. I’ve become a little bit wiser in this respect, so will be keeping my cards close to my chest in terms of my running aims for 2012. Let’s just say that I improved a lot in 2011 and, this year, want to show that there is much more to come from me. Coaching wise, I’d simply like to gain experience of being a good group run leader and to give out as much encouragement as possible!

Q. Tell us something about you that other Spartans will not know!

A. Two for the price of one: I once set myself on fire at a Christmas party for 5 minutes and didn’t realise until someone darted over to put me out! I also share a flat with a robotic pet dinosaur called Pleo!

 

Categories
Coaches

Coach Todd

Todd Gray

Q.When did you join the club?

A. 2004

Q. Why did you join the club?

A. I had decided to run a marathon having enjoyed running when I was at school and got into to London marathon in 2004 but had no idea how to train for it, Steve Smithson suggested I came to the club as this would give me people with a similar goal to train with and I have never looked back.

Q. Why did you join the coaching team?

A. I felt it would be a good way to develop my own running and give a little back to the club who have been so supportive over the years. Plus I was starting to feel left out as everyone has one of those snazzy orange vests.

Q. What are you hoping to do through your involvement in the coaching team?

A. I hope to pass on some of my knowledge, experience and hopefully the enjoyment I get from running to other members of the club. I would also like to think that I could help my fellow club members improve and meet their running goals.

Q. When do we typically see you at training?

A. Tuesday, Thursday and the occasional Saturday

Q. What are your aims in 2012 for your running and/or coaching?

A. As when I joined the club but still have not managed I am aiming to try and break 3 hours for the marathon. I also hope to gain more experience coaching so I can begin to pass on some of my experience and learn more from the other club coaches.

Q. Tell us something about you that other Spartans will not know!

A. Only a small percentage of people can touch their nose or chin with their tongue but I can do both, special I know!!!

 

Categories
Club

Jayne Pinner – Committee Member & Club Coach

Jayne joined the Spartans in January 2010.  She had tried running on her own, but found it really difficult, then she saw one of her old school friends who ran with the Spartans and was persuaded to join the Starter Group and she loved it.  The camaraderie, support and encouragement from the Starter Group coaches Katrina and Tessa, gave me Jayne the drive and determination to continue, until eventually she ran the full 5K course without stopping.. what an amazing feeling that was!

It wasn’t long before Jayne was asked to join the coaching team. ¬†She was honoured and the fact she might make a difference to someone like herself, makes her smile with pride! ¬†Jayne loves to¬†turn¬†‘I can’t’ runners¬†into ‘I can’ runners… and have fun along the way!

Jayne is looking forward to her first half marathon in Edinburgh at the end of May 2013 and hopes to run the full 13.1 miles without stopping.

Sensible¬†by day… and¬†fun loving by night, Jayne works as a School Business Manager at a local primary school. ¬†she is married with two grown up children, loves musicals, dancing and music. ¬†She used to go ballroom dancing as a child, started tap dancing in her late 20’s and running in her 40’s… proving you’re never too old to¬†try something new!

 

Categories
Coaches

Coach Pete

Pete Smith

Q.When did you join the club? 

A. 2008 I think

Q. Why did you join the club? 

A. Enjoyed running. When club came to gym centre, Mollie (my daughter) was doing gym, so instead of sitting watching her 6 days per week, I decided to go out with the club.

Q. Why did you join the coaching team? 

A. To gain some tips and advice about my own running and to pass on experiences to others.

Q. What are you hoping to do through your involvement in the coaching team? 

A. ¬†I’d like to gain further qualifications to help others succeed in their aspirations.

Q. When do we typically see you at training? 

A. Tuesday, Thursday and Sunday.

Q. What are your aims in 2012 for your running and/or coaching? 

A. To run Edinburgh Marathon in 3 hours 14 mins and 59 seconds or preferably less to get the qualifying time for London good-for-age. To gain CIRF when I get the time to do the course. Also to try a different approach to promote the cross country season.

Q. Tell us something about you that other Spartans will not know! 

A. I enjoy photography and have had several images used in gymnastics (see entry above about Mollie).  One of my images was used as a silhouette for the motif on a Scottish Gymnastics T shirt.

 

Categories
Coaches

Coach Niki

Niki Andrews

Q.When did you join the club?

A. 2009.

Q. Why did you join the club?

A. I had entered the London marathon through my previous club and, as they didn’t do much road running, it was suggested that I train with FVS on Sunday mornings.¬†I then got a bit addicted and gave up the track for road running.

Q. Why did you join the coaching team?

A. I’ve been a Level 2 jumps coach since I was 18 as part of my¬†previous club. After helping out informally a couple of times¬†for FVS¬†at the track I decided that I may as well see if my skills were transferable to road runs… this is yet to be proven!

Q.What are you hoping to do through your involvement in the coaching team?

A. I hope to get myself into group 4 on a Tuesday and drag some others from group 3 along with me (you have been warned!) Also just be an extra person around to ask for advice on general running (nothing too specific please!)

Q. When do we typically see you at training?

A. Tuesdays, Thursdays and Sundays although if you ask me nicely I will come to the track on a Saturday when it’s sunny!

Q. What are your aims in 2012 for your running and/or coaching?

A. Running – sub 1.40 half marathon, try to compete in as many of the MWL as possible,

Coaching Рget more ladies in the cross country team next year Рand the team running them well!

Q. Tell us something about you that other Spartans will not know!

A. I was a SEAA high jump silver medallist and East of England record holder (indoors)

 

Categories
Club

Meet the coaching team!

Here is the coaching team for Fairlands Valley Spartans.  Click on a name to find out more about that coach!

Charlie Paterson Head Coach

Jayne Pinner Assistant Head Coach

Niki Andrews

Richard Bate

Roger Biggs

Graham Blackburn

Jim Brown

Paul Carter

David Clarke

Marie Colucci

Gary Dempsey

Katrina Doyle

April Drackford

Mark Drummond

Todd Gray

Beverley Harlow

Liam Herbert

Paul Holgate

Andy Jay

Lisa Jerrom

Barry King

Angela Moore

Andy Neatham

Tony Osborne

Andrew Patterson

Lisa Potter

Andy Prior

Maria Rushton

Phil Rushton

Chrissie Sharman

Julie Simmons

Pete Smith

Steve Smithson

Dave Stephenson

Tessa Stephenson

Dyfed Thomson-Smith

Steve Watkins

Barbara Wilson

Nick Witcombe

Categories
News Newsletter

Catch a Coach – May 2012 edition now available!

Catch up with the latest edition of Catch a Coach here:

http://fvspartans.org.uk/wordpress/wp-content/uploads/2012/05/Catch-a-Coach-newsletter-May-2012v0.1.pdf

 

Categories
News

CHANGE OF TRAINING SESSION – ASTON HILLS 3rd MAY

Please note that the Aston Hills session that was originally scheduled for Thursday 3rd May has been moved to Thursday 7th June for safety reasons.
A 4-6 x 800 metres training session will be run this Thursday in its place.

Thank you

 

Coach Leigh

Categories
Recovery

Recovery after a race

The following comments are written in relation to recovering from a marathon race.  However, the general principles apply to any race distance.  Basically the longer the race the longer you need to recover.  A rough guide often quoted is 1 day per mile.  So to FULLY recover from a marathon it takes around 26 days, for a half marathon 13/14 days and so on.  You will of course be back in training long before that.  Fully recovered means back to your racing best.

Remember we are not all the same.  Some of us have memories of coming down stairs on our backside the next day after a marathon because it was the only way we could get down stairs! Other people are walking and even jogging gently the next day. Some of us can remember both.  You will even hear tales of runners who ran a PB a week after their marathon.  We are definitely not all the same. An example of a schedule for recovery from a marathon over a 4 week period is shown in the link below.

The time to start GENTLY stretching is immediately after your marathon finishes. This is true of any race finish.  Those of us who have actually run marathons know how difficult this is. However, difficult as it may be, try to GENTLY stretch as soon as your mind will allow.  Note as soon as your mind will allow.  Your body will probably object but it will be worth the effort.  Keep stretching as often as possible during the next 10 Р14 days.

Whether you are male or female the same applies, do not be macho. You are not trying to prove you are the toughest/hardest runner in the club, or the stupidest. You are, presumably, trying to recover from the marathon and get back to racing and running as well as you can as soon as you can.  As I have said already some members will be back to racing and training flat out within a few days.  Let them, it is their body, you look after your own body, no one else will.  Remember you only get one body, treat it like a friend, not something to be punished.

Gradually build up your running mileages over the recovery phase (i.e. 4 weeks for a marathon, 2 weeks for a half marathon and so on).  Start on race week + 1 by incorporating walking as well as running.  This is particularly true of those who have just raced a marathon.  Active recovery is the key. If at any time during the recovery phase you are feeling particularly tired or have any sort of grumbles in your legs etc, listen to your body and take a rest day!

Example-of-marathon-recovery-schedule

 

Categories
Calculators Calculators

Calculators

Race time predictor

The following link takes you to the RunnersWorld calculator that predicts your race time from another recent race time at a different distance.  For example, if you are racing a 10K and have recently run a 5K race you can use the 5K time as a means of predicting your 10K time.

http://www.runnersworld.co.uk/general/rws-race-time-predictor/1681.html

Training pace calculator

The following RunnersWorld calculator provides you with a range of training paces from a recent race time.

http://www.runnersworld.co.uk/general/rws-training-pace-calculator/1676.html

As a general guide, you can quickly calculate paces for workouts and races from your 5K race time.

Long intervals (e.g. Tuesday) ‚ÄĒ run at 5K pace

Tempo runs (e.g. Tuesday or Thursday continuous) – 5k pace + (30-45 seconds per mile)

Short intervals ¬†(e.g.¬† Saturday track) ‚ÄĒ 5K pace ‚ÄĒ (10-15 seconds per mile)

Long runs (e.g. Sundays) ‚ÄĒ 5K pace+(45 seconds ‚ÄĒ 1:45 minutes per mile)

Easy runs ‚ÄĒ 5K pace + 1-2 minutes per mile

10K race ‚ÄĒ 5K¬†pace + (15-20 seconds per mile)

Half marathon ‚ÄĒ 5K¬†pace +(45 seconds to one minute per mile)

Marathon ‚ÄĒ Double your half marathon and add 10-20 minutes

 

Categories
Stretching

Stretching

There is a wide variation in stretches available for post run/training. The following eight-stretch routine is simple to follow and will keep you flexible in all your main running muscles. Follow it after every run or exercise/workout.

Remember:
· Don’t stretch cold muscles. It’s far better to stretch after a run than before.
· Do stretch lightly before speed work, after a 10-minute warm-up jog.
· Ease into each stretch: don’t bounce or force it.
· After a run, hold each stretch for 30 seconds; repeat once or twice on each leg.

1. Lying hamstring stretch
Keep your upper body relaxed and both legs straight as you pull one leg towards you (illustrated using a band but you can do this stretch by holding behind the knee or calf of your raised leg).

2. Lying gluteal stretch against wall
Keep the ankle of your front leg just below your knee and ensure that you’re close enough to the wall for your lower back to be off the floor. As gravity gently brings your lower back towards the floor, you’ll feel a stretch in the muscles around the side of your buttocks. Adjust the angle of your hips and front knee to intensify the stretch. If you haven’t got a wall to press against then using the arm on the opposite side of the leg bent at right angles, reach through the gap and holding the leg bent at right angles pull that in towards your chest until you feel a stretch in the side of your buttocks.

3. Groin stretch
Hold your feet and gently use your leg muscles to move your knees towards the ground. Keeping a straight back and bringing your feet closer to your body intensifies the stretch.

4. Gastrocnemius (upper calf) stretch
Keep the back leg straight and push the back heel into the ground. Keeping a straight upper body and gently lifting up your hips helps. There shouldn’t be much pressure on the front foot. If there is not a wall available then push against an imaginary wall or do the stretch with a partner, face on, pushing against each others shoulders.

5. Soleus (lower calf) stretch
Stand closer to the wall and bend one leg, keeping the foot flat on the floor. You should feel a stretch in your lower calf. Leaning towards the wall intensifies the stretch; there should be little pressure on the other foot. Again, if there is not a wall available then push against an imaginary wall once you have bent into the stretch or do the stretch with a partner, face on, pushing against each others shoulders once you have each bent into the stretch.

6. Iliotibial band stretch
Place one foot around the other, with both feet flat on the ground. Keeping both legs straight, lean your hips towards the side of your rearmost foot (so, if your right foot is rearmost, lean your hips to the right). You should feel the stretch down the outside of your leg and around your hip ‚ÄĒ if you are very stiff, it may take a few times before you feel anything. If a wall is not available then practice doing this stretch with a partner.

7. Hip flexor stretch
Keep your hips squared forwards and your upper body vertical; slumping forwards reduces the stretch.

 

8. Standing quadriceps stretch

Flex your foot and keep your body straight to maximise the stretch through the front of your leg. You can put one hand on a wall if you need balance.

 

Categories
Mobilisations

Mobility exercises – why do we do them?

A few years ago the chairman of Fairlands Valley Spartans and the Head Coach were having a chat and being mischievous the Head Coach bet the chairman he could get the members to do anything he asked. The Chairman accepted the bet and instructed the Head Coach to get members doing ‚Äėballet exercises‚Äô in public, to this day it was the easiest pint he ever earned…..

But seriously why do we do mobility before all of our sessions?

When running most of the major joints used are synovial joints (or articulating joints) which have a cavity between the bones which make up the joint. The bones are separated by a synovial membrane which secretes fluid when activated.

This fluid acts as a shock absorber and lubricator to the joints, which in turn can help to protect the bones, cartilages and ligaments from damage in the long term.

The fluid isn’t released immediately, which is why in a normal session we warm up for approximately 10-15 minutes and then complete the mobility exercises to further stimulate the release of fluid and joint movement, before going into the main session where the hard work is completed.

By completing the exercises you are protecting your joints, helping you to avoid long term damage and remain as injury free as possible.

All the exercises we use are approved by the UKA and when combined with the mobility drills practiced on a Saturday morning at the track, will really help to not only keep you moving for longer but also improve your running form and efficiency.

So contrary to common belief Chris Leigh is not a ballet dancer, he does care about our joints and avoiding injuries, might own a tutu although will always deny it in public!

Andy Prior, Personal Trainer

Categories
Diet and nutrition

Diet and Nutrition – the basics

Diet and Nutrition ‚ÄĒ some basics

With so many different diets available to us it is easy to chop and change what we eat to try to get a quick fix, which can work in the short term as the body is an amazing machine, but over the long term the Food Standards Agency recommends that we use the ‚ÄėEatwell Plate‚Äô below to ensure we have a balanced diet.

The plate is divided into the five basic food groups

– Bread, Rice, Potatoes, pasta and other starchy foods

– Fruit and Vegetables

– Milk and dairy foods

– Meat, fish, eggs, beans and other non dairy sources of protein

– Foods high in fat and/or sugar

The divisions are the rough percentages of the diet you should consume each day to achieve balance.

Unfortunately just getting the percentages right is not itself sufficient as you also need to consider the volume of what you are eating and drinking.

The term metabolism and energy balance is often used with regard to diet and nutrition and a basic understanding can be useful when considering ‚Äėwhy am I no longer losing weight‚Äô or ‚Äėwhy do I run out of energy at the end of a marathon‚Äô. Metabolism is the range of internal activities that takes place in our bodies and the amount of energy that is required to drive these at rest is known as our ‚Äėbasal metabolic rate‚Äô which is measured in calories. Your BMR is individual, although the general guidelines are 1500 kcal for ladies & 2000 kcal for men, as it is dependent on how much of ‚Äėyou‚Äô there is.¬† Other factors are our body weight, how active we are and the ratio of fat-free mass to fat mass (body composition). One thing to remember is that fat-free mass (made up of fluids, bones and muscle tissue) are more metabolically active and therefore burn more calories than fat mass.

So what happens if you get the balance of energy used and calories consumed out of balance?

When food is consumed the body converts it to energy, if there is an excess of energy it is stored as fat weight. The key to losing fat weight is to create an imbalance between energy intake and expenditure.

Energy in > Energy out = weight gain

Energy in < energy out = weight loss

Energy in = energy out = weight maintenance

To lose fat weight a deficit needs to be achieved, a rough guide is to lose a pound of fat you need to burn approximately 3500kcal, which is best achieved by a combination of increased activity & reduced calorie intake.

People can get quite hung up on what to eat and when to eat but if you follow these simple guidelines you can concentrate on the training and getting faster;

  • Eat predominantly complex carbohydrates
  • Eat 5-7 portions of fruit and vegetables
  • Moderate intakes of protein
  • Restrict intakes of food containing high levels of saturated fat and sugar
  • Drink at least 2 litres of fluid a day
  • Reduce salt intake
  • Foods high in fat and sugar are not essential to a healthy diet (but do taste nice)
  • Most people learn when to eat by trial and error, keep a diary and try different times to see how it affects performance.

But the most important thing is whatever you do, to have fun doing it and smile a lot!!

Andy Prior, Personal Trainer

Categories
Club News

NEWS RELEASE: CHARLIE IS CiRF’d

Over the weekend (14th/15th April) our Assistant Head Coach,¬†Charlie Paterson, put the finishing touches to the Coach in Running and Fitness (CiRF) course by passing through the assessment phase.¬† This now means that Charlie is CiRF qualified and a ‘fully fledged’ coach within the coaching team.¬† The course is particularly demanding, requiring a commitment to attend workshops over two weekends as well as building up a comprehensive coaching diary with training plans and relective notes.¬† The course is completed with a written test and practical assessment.¬† Congratulations to Charlie!

Categories
Race Preparation

Race Preparation

As the saying goes, failing to plan is planning to fail!!!

Nothing is truer with racing. Here’s the ideal approach:

The day before the race

1. The most important thing to remember is to relax.

2. Prepare all your race kit .If you have your number already, pin it to the front of your race T-shirt. Double-check the start time and travel directions.

3. Decide on a race plan. If you’re aiming for a specific time, work out your target mile splits for the race. Choose even splits or a slightly faster second half. Copy the splits upside down onto your number, or keep the plan with your kit and copy it onto your forearm when you arrive at the race.

4. Drink plenty (but steer clear of alcohol). (You can use the urine test! It should be almost clear if you are properly hydrated). Have two glasses of water when you get up, and carry a bottle of water with you wherever you go. Have a tried-and tested pre-run supper, and if it’s a long race (half-marathon or more), take special care to eat plenty of low-fat, high-carbohydrate food during the day, such as bread and pasta. But don’t get bloated.

5. Don’t plan a day of hectic shopping, gardening, or anything else that will keep you on your feet for most of the day. Just relax.

On the morning of the race

1. Start with a shower to wake you up.

2. Drink 500-750ml of water to replace any fluids you have lost overnight.

3. Make sure you have breakfast. Your body will have burnt 400-600 calories overnight. These need to be replaced with easily digested foods (porridge, bread and honey or jam). Avoid anything greasy, heavy or that you know from experience leaves you bloated.

4. Head to the race. Aim to arrive 60 minutes before the start ‚ÄĒ just remember to factor in plenty of time if there may be parking difficulties or you have to collect your race number. This will give you time to use the loo, get changed, drop off your kit bag, find the start line, and warm up.

5. About 25 minutes before the race starts, do an easy jog to warm up. Try to remember that your warm-up should be inversely proportional to the race distance i.e. if you are racing a 5K then a 2 min jog is not enough whereas racing a half marathon may only require a light jog to the start as you can use the opening of the race to ease up to your race pace.

In the race

1. Don’t go off too fast. If you’ve made a pace chart of your mile splits, make sure that you follow it.

2. If things start to go wrong, don‚Äôt worry ‚ÄĒ just ease down and assess how you actually feel.

3. Walk through the drinks stations to ensure that you hydrate properly. For races over 10 miles, consider taking energy gels to restock your energy reserves (but practice using them in training first).

4. Enjoy the work. This will sound strange, but even if you’re having a slow race, have fun. There will always be more races on other days.

5. Only speed up in the last mile (1-2km) for a 5K, two miles (3km) for a 10K, and three miles for a half-marathon.

 

Categories
Race Tactics

Race Tactics

Some race tactics can be prepared well in advance but often you will need to respond to situations as they unfold, such as a competitor making an unexpected surge. You can practice stressful tactical moves in training workouts and mentally rehearse tactical possibilities so that you are more prepared for various situations that can arise in races. Here are a series of additional tactical points to consider in your racing and preparations:

One option is to pace to run your best time and be confident this will be good enough to beat your main competitors. This won’t exactly pit you in racing duels but can be the most effective way to compete for many of us;

Take the lead from the start, whether leading the entire race or just the set of competitors you are pitting yourself against. You can push for the first part of a race, say the first mile, before easing into a pace you can handle to protect the lead you have established. This tactic can undermine your competitors confidence and boost your own. This tactic is not without risk because it demands that you can break away and maintain that lead without faltering during the remainder of the race. You can adapt this tactic by forging ahead early on in a race but without pushing ‚Äėall out‚Äô and aim to wear down your competitors over a longer period of the race.

You can run with your competitors and look to push on ahead of them at a key part of the race. This could be at a particularly challenging point, for example on a hill, where the sight of you passing them and holding a lead can be a psychological killer blow. You need to practice putting in these surges as part of your training. The best opportunities for this are either in interval sessions or on fartlek runs. Start the session using a fast but controlled pace and somewhere in the middle of the session put in a faster interval. You can then finish the session pushing through with the remaining reps, feeling tired, to mimic the finishing conditions of a race.

Responding to a surge ‚ÄĒ if your competitor puts in a surge during a race then you will need to be ready to respond. Try mentally tossing out a line to them and gradually pull them back into contact. Resist the temptation to go all out by responding immediately and don‚Äôt panic or give up. Try and remain calm and consider how you will respond by gradually increasing your pace and drawing them back in.

Remember to adjust your tactics for different race distances. The tactics you use in a 5K race will not necessarily service you well in a half marathon. In a 5K race you need to be in contact with your competitors from the start whereas a half marathon distance gives you longer to respond to gaps that emerge between yourself and your competitors.

Don’t let others psych you out! Focus on yourself and what you need to do rather than letting others get into your head! Remember, you run the race with your legs and not your mouth!

Try running as part of a pack in the race. You can use other runners in this way to hold or push your pace, use them as a wind break or help you up hills.

Use runners as tow ropes ‚ÄĒ drop in behind someone who passes you and stay with the pace as long as possible. If you have to let go, take a break and then try to hook up with another runner.

Set passing goals – set yourself small goals of passing runners as the race progresses. See how many runners you can catch over the second half of a race, for example. You can play games with yourself by keeping a mental score – +1 for each runner you pass and -1 for each runner that overtakes you. By setting yourself scoring targets in final sections of races you can also help this to hold your concentration on the race and get the best out of your performance

Don‚Äôt get bogged down with the ‚Äėpecking order syndrome‚Äô. If you analyse your competition and work out that you should be placed behind certain runners than that is what is likely to happen. Challenge the pecking order ‚ÄĒ dare yourself to move up to a new level!

Experience of racing will give you a greater understanding of what works for you in different situations. Practice different situations in training so that you are better prepared but don‚Äôt forget ‚ÄĒ don‚Äôt leave your race in the training session! (i.e. don‚Äôt over cook your training so that you are spent for that big race coming up).

 

Categories
Newsletter

May 2011

Catch a Coach newsletter May 2011v1

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April 2011

Catch a Coach newsletter April 2011

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February 2011

Catch a Coach newsletter February 2011

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January 2011

Catch a Coach newsletter January 2011

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December 2010

Catch a Coach newsletter December2010

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November 2010

Catch a Coach newsletter November 2010 v 1