Website update… http://comptonharriers

(3) You are interested in becoming a member of the Committee for next year. Posts – none too onerous – are Chairman, Secretary, Treasurer, Membership Secretary, Webmaster.

Christmas Meal

The annual celebration, for Harriers and their partners, is likely to be held on the evening of Friday 21^st December. Venue to be confirmed.

Oxford Mail cross-country series 2007/2008

The following Harriers have been registered for the league to compete in the Team Kennet/Compton Harriers combined team: Lucy, Sue, Phil, Dick, Pete H, Peter L, Ryan, Rich, Martin and Kev.

First race: Sunday 4^th November, Ascott-under-Wychwood

Ladies race (~3 miles) start 11:10 am

Mens race (~6 miles) start 11:40 am

Please arrive in plenty of time to find the Team Kennet ‘base-camp’ (somewhere near the race start area – look out for yellow vests with blue trim). You will need to collect a Team Kennet running vest and race number from Nick Bull.

Further details, along with maps to each venue and results (as and when they are posted) can be found at: http://www.oxonxc.org/

Correspondence received
Sender	Subject matter	Action
National Trails Office	Letter thanking Compton Harriers for donation	See below for details
Berks, Bucks & Oxon X-C Association	BBO championships	See below for details
England Athletics	England Athletics News-sheet	File
BMW Malta Marathon	Entry form: Malta Mara & Half (24-02-08)	Notice board
Bearbrook Joggers	Entry form: Hardwick X-Stream 6 miles (17-02-08)	Events Diary & notice board

BBO cross-country Champs

These annual championship races will be held at Newbury racecourse on Saturday 17^th November.

Ladies race 6km 1:30 pm

Mens race 9.5km 2:15 pm

Entry fee for individuals is £5. Closing date Monday 6^th November.

Ask Sue for more details.

Letter from the National Trails Office

Following this year’s 80-mile Ridgeway Challenge, during which Compton Harriers manned two checkpoints, the race organiser gave our club some money to cover our expenses. We decided to donate the excess (£70.09) to ‘The Ridgeway and Thames Path National Trails Management Group’. The letter received by Dick says ‘this money will be put towards a specific maintenance project along the trail….’.

Cricklade Half Marathon, 7^th October

Sus

Thinking that I would do this half slightly different from previous half marathons, and knowing that it was a fast course, it was time to try to keep an even tempo all the way round and hopefully go for a PB. Learning and reading all about pace and speed from Mo and Martin, I learned that if I could do an average 7:15 min/miles that would bring me to 5655 seconds after finishing the last mile (equals 1 hour and 34 min and 15 seconds) leaving me with 43 sec to run the last 200 yards, and then beat my PB which currently is 1:34:59. I got my Garmin on and tuned it in to just one display: average min/mile. I started very well with app. 7:05 per mile. Though I felt I could go faster, I was determined not to blow my plan. Slowly the min/miles went up and up, when I did the last mile it showed 7:14 min/miles. YES, I thought, and sprinted the last few hundred yards thinking I’d got a PB in the bag.

I was stopped just after the finish line still in the tunnel and still out of breath and asked to give my name and age, not knowing why. I thought if he is doing that to all runners it would create a queue all the way down to mile 10 till he announces that I was 2^nd vet lady. So I went in high spirits back to my little Caddy and tried for the first time to get changed in her, though I cannot stand fully upright like in the Snail it was an awesome feeling. What a day, I thought, still not knowing what my finish time was I excitedly flicked back to “history” on my Garmin and saw it was a disappointing 1:35:43?? Never mind, at least I learned that you should NOT trust your gadget to tell your pace, or is it speed? I went happy home, not with a PB, but a prize and a blister while Michel Buble was screaming out of the loud speakers.

1^st Man home 1:16:45 Mark Holland

1^st Lady home ?

235 finished the race.

Trail of Trials, 14^th October

Sue

The Trail of Trials a is no-frills, non-competitive trail run from Reading to Pangbourne, organised to raise funds for the Muscular Dystrophy Association. For an entry fee of £5, runners and walkers can start from Reading Bridge any time between 8:30 and 11:00, the actual start time being recorded by the MDA volunteers. Mo dropped me off at the start, then drove to the finish and did a 30-minute run while waiting for me to arrive.

The route is unmarked and, except for two road-crossings, un-marshalled, but route instructions are provided. Despite seeing no other participants on the route (the event is unfortunately rather poorly attended) I enjoyed the course, which is interesting and variable, including riverside paths, the Chiltern Way, woodland paths and farm tracks. Having taken part last year, I felt fairly confident about the route and referred to the instructions only a couple of times for reassurance. This (coupled with the fact that I only had one poo-stop this year!) meant that I knocked nearly five minutes off my 2006 time, clocking myself at 53:45 for the 7.5-ish miles. The MDA volunteers manning the finish looked at their clock, which was supposedly synchronised with the clock at the start, and informed me I had taken 52 minutes – I didn’t argue! While enjoying a cake at the finish, we learned that only 8 runners and 12 walkers were participating, so Mo gave the volunteers some advice on attracting more participants next year. To sum up, a nice local Sunday training run, and all for a good cause.

Tring – Ridgeway 15k, 14^th October

Pete H

Having only been informed of this race’s existence three days earlier I can truthfully say that I didn’t make any special preparations for it. In fact I didn’t even bring a map on the day!

The start of the race was a ten-minute walk from the car park, which allowed time for Simon to light a fag en route! The first mile was along a narrow track that allowed little scope for overtaking and gave the race a training-run type of atmosphere. In fact most of the course was fairly narrow but very scenic. After an ascent up into the Chiltern Hills the course flattened out as it passed through Ashridge Woods before emerging into open downland within sight of Ivinghoe Beacon. This was followed by a fast descent before rejoining the initial narrow track, which led us back through the start line, and onto the finish in the fields adjoining the car park.

Apart from the beautiful scenery, the more observant runners will have taken in the stunning views, which included the oldest windmill in Britain (1627), the infamous Mentmore Towers and the Bridgewater Monument (1832). Rather than allow my legs to stiffen post race I ascended the tower (I lost count of the number of steps – there were a lot) and could just make out Canary Wharf on the horizon. I then got stuck in a traffic jam on a narrow country lane due to a traction engine moving even slower than the back markers in the race.

The final placings of the first man and woman, the tail ender, and the participating Harriers are shown below (spelling as per results website).

Pos	Name	M/F	Time	Club
1	Gregory Paul	M	00:56:26	Vale of Aylesbury
20	Prescott Phillippa	F	01:04:50	Bedford & County AC
34	Morris Ryan	M	01:07:49	Crompton Harriers
36	Fray Martin	M	01:08:09	Crompton Harriers
107	Enhard Susanne	F	01:15:14	Crompton Harriers
201	Humphreys Peter	M	01:22:15	Compton Harriers
215	Mburu Philomena	F	01:23:20	Crompton Harriers
304	Gettins Lucy	F	01:29:34	Crompton Harriers
319	Bolton Simon	M	01:30:28	Compton Harriers
468	Spooner John	M	2:34:08	Road Runners Club

Despite the short notice, I would rate this as my most enjoyable race of the year – nice course, ditto weather, showers at the finish (even a bar, which we did not use) and a T-shirt all for a tenner!

Race results in brief

Caesar’s Camp, 50 miles, 6^th October: Congratulations to Lucy, who was first lady (9^th overall) finishing in 12:46.

Beachy Head Marathon, 27^th October: Three Compton Harriers took part. Martin reports that the weather was good. He finished 50^th in 3:44 ‘all hot and bothered’, while Lucy finished in 5:02 ‘all smiles’. Ryan unfortunately pulled a hamstring, but persevered to finish the race.

Handicap Race

October’s Handicap Race was held over the Village lap route, with start and finish at the Village Hall. Kirsty, despite feeling tired, once again put in a strong performance which was good enough for her to win the race and retain the trophy. However, this month, Kirsty’s winning margin was only four seconds and four more competitors finished in close succession. I took second spot ahead of Andy, who recorded a very good time following recent injury problems. Martin recorded the evening’s fastest time. Congratulations to Kirsty for retaining her trophy, and thanks to Jan for timing the last daylight Handicap Race of 2007. The next Handicap Race is scheduled for Thursday 15^th November.

Pos	Name	Start time	Finish time	Actual time	Handicap Beaten?
1	Kirsty	0:41	15:42	15:01	-0:18
2	Sue	3:58	15:46	11:48	-0:14
3	Andy	4:13	15:53	11:40	-0:07
4	Pete H	2:52	16:03	13:11	+0:03
5	Martin	4:34	16:05	11:31	+0:05
6	Dick	3:30	16:21	12:51	+0:21
7	Peter L	4:22	16:36	12:14	+0:36
8	Mo	0:41	20:22	19:41	+0:39

After seven of the nine races, I’m still leading the Handicap Championship table ahead of Pete. However, with two races left and only the seven top scores to count for each individual, there’s still a chance for others to catch up. So, make sure you’re there for the two last races so I don’t have to buy a prize for myself!

Pos.	Name	Race points
Pos.	Name	Race 1	Race 2	Race 3	Race 4	Race 5	Race 6	Race 7	Race 8	Race 9	Total
1	Sue	4	5	2	5	6	4	6	-	-	32
2	Pete H	5	4	4	3	4	2	4	-	-	26
3=	Kirsty	-	-	5	-	-	7	7	-	-	19
3=	Mo	-	-	6	7	-	5	1	-	-	19
5=	Kev	7	6	1	-	-	-	-	-	-	14
5=	Peter L	-	-	-	-	7	6	1	-	-	14
7	Rich	-	-	7	6	-	-	-	-	-	13
8	Martin	3	-	1	1	3	1	3	-	-	12
9=	Lucy	6	-	1	1	1	1	-	-	-	10
9=	Ryan	-	7	-	-	-	3	-	-	-	10
11	Susanne	-	2	1	4	2	-	-	-	-	9
12=	Dick	-	-	1	-	5	-	2	-	-	8
13=	Freya	-	1	3	2	-	-	-	-	-	6
13=	Andy	-	-	1	-	-	-	5	-	-	6
15	Matt S	-	3	-	-	-	-	-	-	-	3
16=	Phil	-	-	-	-	1	-	-	-	-	1
16=	Amy	-	-	-	-	1	-	-	-	-	1
16=	Don	-	-	-	1	-	-	-	-	-	1
16=	Tom	1	-	-	-	-	-	-	-	-	1

Website update… http://www.comptonharriers.org.uk

This month, I am starting with one or two links which will guide you to articles on the Runner’s World web site … as this edition of HH is electronic, all you need to do is click on the links when you are online.

The first article is all about improving your 10k time by fine-tuning your training and gaining precious seconds by following various time-saving tips outlined in the article.

The link is http://www.runnersworld.co.uk/news/article/mps/UAN/1270/V/1/SP/

Do you feel like having a good old ‘heave’ at the end of a race? It could be that your starting off too fast … this article explains the benefits of aiming for negative splits in longer races.

http://www.runnersworld.co.uk/news/article.asp?UAN=2027

After running, if you want save time on your stretches, then how about these tips for stretching more than one muscle group at once; http://www.runnersworld.co.uk/news/article/mps/UAN/486/V/1/SP/

There are plenty of web sites that provide advice on sports injuries and medicines … another one worth a look is http://www.physioroom.com . The site isn’t specifically aimed at runners, but the injuries advice and equipment still applies … and if you order anything online, they reckon it will be delivered the following day.

Of course, the local Fit 2 Run shop at Abingdon is also worth a visit for running shoes and equipment and there are some bargains currently being advertised on the web at http://www.fit2rundirect.com .

Finally, here are a few tips I have compiled to help you keep warm and safe when braving the elements and roads throughout the winter period:

Staying Safe:

1. Wearing bright fluorescent colours is fine in daylight hours, but at night white apparel with reflective strips shows up better in motorists' headlights. Winter kit often features reflective areas however, it’s easy to customise with adhesive strips and shapes. See websites such as www.cyberglow.co.uk or www.3mselect.co.uk.
Note: Reflective strips are most effective when attached to the parts of your body with most movement, such as feet, lower legs and arms.

2. Always face the on-coming traffic when you're running on a road with no pavement. The only exception to this rule should be when you're approaching a blind corner, when you should cross to the opposite side of the road then cross back again as soon as it's safe. This applies at any time of day but especially at night when drivers may not expect to see a pedestrian.
Note: Wearing a head torch will ensure drivers see you long before they reach you, as well as helping you to pick out the safest route if the ground is uneven.

3. No matter how careful you are when you run at night, be prepared for unforeseen events. If alone, always tell someone where you're planning to run and roughly when you'll return, and consider taking a personal alarm and mobile phone.
Note: Don't stop to stretch or tie a shoe lace unless you absolutely have to - crouching down makes you more vulnerable.

4. When you run in the dark your sense of balance shifts due to a loss of peripheral vision, so it's important to train your body to adjust to running at night rather than expecting it to cope automatically

Note: If new to running in the dark, find a well-lit run with an even surface before choosing a route based on scenery.

Keeping warm:

It is a known scientific fact that the human body is less able to cope with cold than with heat, so it is very important that body temperature is maintained when running in the cold winter months . Cold affects breathing, cardiovascular system, and energy metabolism, resulting in the need for more energy to run at the same speed so it is important to ensure you keep warm. The following tips will help to maintain the desired body temperature:

1. Torso: The secret to maximum comfort during your winter run is layering - not just one thick layer but two or three lightweight layers. Such a system allows perspiration to escape more readily while holding in more heat, so it will keep you warmer and drier. If you get overheated during your run, you can remove a layer - and if you get too cold, add it back on.

First layer should wick moisture off of your skin and move it to the outside to protect you from chilling. The first layer should be lightweight and fit snugly against your skin. It's important to wear synthetic wicking materials rather than absorbent fabrics that get wet and stay wet, such as cotton.

Middle layer The primary function of this layer is to insulate the body further by creating additional air-space. You need a middle layer only in very cold conditions. Although this second layer might be a bit heavier than the first, it must still wick moisture outwards. This piece should fit loosely over the first layer and should be easy to remove, so you can adjust for weather conditions.

Outer layer This last layer should be a protective shell or vest that shelters you against cold, wind, rain or snow while still allowing perspiration to evaporate. The garment should be large enough to fit loosely over the other layer(s). If the insulation layer is compressed by a tight outer layer, your system will lose efficiency. Ventilation is important, too, because this allows the other layers to perform better.

2. Legs: Even though your legs perspire less than your torso, you may still need to wear more than one layer on them, especially if the temperature drops below zero. On cool autumn days, wear thin nylon tights. You'll need heavier tights (eg ones made with brushed fabric) on cold winter days.

3. Head: The human body works hard to keep the brain warm, so when it's cold, the heat goes to your head, and the other extremities (such as fingers) suffer. When you wear a hat, you save so much heat that the circulatory system can send plenty around to the rest of the body. If it's really cold outside, wear a headband with a hat over it.

4. Hands: Mittens keep your hands warmer than gloves because of the shared warmth of your fingers. However, light, breathable gloves are fine for mild days. Whatever mittens or gloves you choose, make sure they wick moisture.

5. Feet: Your feet need socks that provide warmth but wick moisture away from the skin. It's not necessary to layer socks; one pair is plenty.

(Mo – Nov 2007)

Sun 04 Nov 07	OXFORD MAIL XC, Ascott-under-Wychwood	3m(F),6m(M)	http://www.oxonxc.org
Sun 11 Nov 07	SODBURY SLOG, 11:00am, Chipping Sodbury, South Gloucestershire	9.5 miles MT	http://www.bittonroadrunners.co.uk/slog
Thu 15 Nov 07	WESTON PROM RUN, 7.30pm, Cabot Bars (opposite Weston College).	5 miles	http://www.westonac.co.uk/promrun.php
Sat 17 Nov 07	BERKS, BUCKS & OXON X-C CHAMPS, 1:30pm, Newbury Racecourse	6k(F)9.5k(M)
Sun 18 Nov 07	ORIENTATOR ADVENTURE RACE 9:00 am Hawley Lake, Camberley	10k	http://www.allabouttriathlons.co.uk/events_orientator_07.php
Sun 18 Nov 07	HERBERT'S HOLE 10K 11:00 am, Lowndes Park, Chesham	10k MT	http://www.chiltern-harriers.org.uk
Sun 25 Nov 07	EAS CASTLE COMBE 10K, 09.30am, Castle Combe Circuit	10k	http://www.dbmax.co.uk
Sun 25 Nov 07	EYNSHAM 10K, 10:30 am at Bartholomew School	10k	http://www.eynshamroadrunners.org.uk
Sun 02 Dec 07	OXFORD MAIL XC, Culham Park	3m(F),6m(M)	http://www.oxonxc.org
Sun 02 Dec 07	LUTON MARATHON & 3 STAGE RELAY, 10:00am, Luton	26.2 miles	http://www.lutonmarathon.org.uk
Sun 09 Dec 07	WINTER 5.3 M CROSS COUNTRY, 11.00am, Tadley, Hants	5.3 miles	http://www.hants.org.uk/tadleyrunners
Sun 30 Dec 07	OXFORD MAIL XC, Banbury	3m(F),6m(M)	http://www.oxonxc.org
Sun 06 Jan 08	WOODCOTE 10K, 10:30 am outside Langtree School in Woodcote	10k	http://www.lions-gwd.org.uk/
Sun 03 Feb 08	OXFORD MAIL XC, Cirencester Park	3m(F),6m(M)	http://www.oxonxc.org
Sun 10 Feb 08	DURSLEY DOZEN, 10.30 am, May Lane car park (by the Old Spot pub)	12 miles	http://www.g4cio.demon.co.uk/ddozen/ddozen.htm
Sun 24Feb 08	GORING 10K, 11:00 am,	10k	http://www.goring10k.co.uk
Sun 02 Mar 08	OXFORD MAIL XC, Horspath, Oxford,	3m(F),6m(M)	http://www.oxonxc.org

Distance	Race	Date	Status	Website
Half Marathon	Wokingham Half Marathon	10th February	CONFIRMED	http://www.wokinghamhalfmarathon.co.uk/
10 Miles	Maidenhead Easter Ten	21st March	CONFIRMED	http://www.maidenheadac.co.uk/
10K	Wargrave 10K	15th June	CONFIRMED	http://www.wargraverunners.net/
Marathon	Abingdon Marathon	?? October	PROVISIONAL	http://www.abingdonamblers.co.uk/
Marathon	Flora London Marathon	13th April	STAND-BY	http://www.london-marathon.co.uk/

Thursday night schedule for November

Thursday night schedule for December

Christmas Meal

The annual celebration, for Harriers and their partners, is likely to be held on the evening of Friday 21st December. Venue to be confirmed.

Oxford Mail cross-country series 2007/2008

The following Harriers have been registered for the league to compete in the Team Kennet/Compton Harriers combined team: Lucy, Sue, Phil, Dick, Pete H, Peter L, Ryan, Rich, Martin and Kev.

Ladies race (~3 miles) start 11:10 am

Mens race (~6 miles) start 11:40 am

Correspondence received

Sender

BBO cross-country Champs

Letter from the National Trails Office

Cricklade Half Marathon, 7th October

Sus

Race results in brief

Caesar’s Camp, 50 miles, 6th October: Congratulations to Lucy, who was first lady (9th overall) finishing in 12:46.

Name

The annual celebration, for Harriers and their partners, is likely to be held on the evening of Friday 21^st December. Venue to be confirmed.

Cricklade Half Marathon, 7^th October

Caesar’s Camp, 50 miles, 6^th October: Congratulations to Lucy, who was first lady (9^th overall) finishing in 12:46.