Autumn 2013 Triathlon Experience Beer Race Report Fixtures ...

RELAYFixturesResultsTriathlonExperienceRecruitmentOpportunitiesBeer RaceReportThunderRunAutumn 2013www.romseyroadrunners.co.uk RELAY Autumn 2013

Editor's NoteThe cover of this fairly packed editionfeatures Greg who has written a majorpiece on his Triathlon experiences.We also have a report on this year's BeerRace, along with recruitment pleas forthis important aspect of the clubscalendar, as well as club committee rolesthat are becoming available. Alice Lanehas joined the committee as the thirdsocial secretary. Karen and Di will bestanding down after the next AGM soMembership NewsWe have 6 new members since theprevious newsletter. Stuart Cripps, JohnQuayle, Kirsty Saxon and Julie Shaw alllive in Romsey, Mark Volanthen inLockerley and finally Peter Baksh inSouthampton. Welcome to you all!Congratulations to Sarah Thorn, on herrecent marriage to Pete White, and toWendy Couper on her 70th birthday inAugust.Diary Datesanyone interested in getting involved inorganising the social events please speakto one of them on club nights.A reassuringly healthy number of ournew members have written some niceintros. And I have even had a bash atwriting-up something that I did.Having said all of that, many thanks to allthe contributors.Davedave.evenden@hotmail.co.ukThere have been problems printingmembership cards this year. Apologiesfrom the chairman and myself for that.We are taking action to prevent anyproblem for next year. If you haven't yetreceived a card for 2013 and would likeone please contact David Nixon.mary.david.nixon@gmail.comHere are all the dates for key events involving the club for the next few months so youcan plan ahead. If anything needs to be added feel free to contact...romseyroadrunners@hotmail.co.ukSEPTEMBER9th Committee Meeting14th Test Way RelayOCTOBER21st Committee MeetingRELAY Autumn 2013NOVEMBER6th AGM15th Annual Awards EveningDECEMBER2nd NewsletterCommittee Meetingwww.romseyroadrunners.co.uk

Get in the Swing of ThingsKick off those trainers and peel off the Lycra, it's nearly time to don dancing shoes andparty gear for our Annual Awards Night. This year, we'll be teeing-off at ...Ampfield Golf and Country ClubWinchester Road, Ampfield, Romsey SO51 9BQFriday 15 November at 7pm (for 7.30pm)Put the date in your diary now! Ticket price will be £25 per person (partners welcome),which will include a three-course meal in the club's restaurant. Menu choices arebelow.After dinner, the club's annual awards will be presented by the chairman and,following food and formalities, you can dance the night away to the club's resident DJ.Please let Social Secs Karen or Di or Alice know if you are interested in coming along.Numbers are limited, so don'tleave it too long. Application formswill be available on club nightsshortly.If transport to Ampfield is aproblem, please let us know. Weare looking at the possibility ofarranging minibuses – or liftshares. Not promising anything,but please tell us if this wouldmake it easier for you to attend.StartersHam Hock Terrine with a Spiced Apple ChutneyRed Pepper and Tomato Soup (V)MainsFan Fried Chicken Breast with Crispy Pancetta and Red Currant JusTomato, Black Olive and Dill Crusted Cod fillet with a Lemon DressingWild Mushroom, Blue Cheese and Parsley Farfalle Pasta (V)DessertsDark Chocolate and Pistachio TartElderflower Panna Cotta with Poached Strawberries and Caramel Brittlewww.romseyroadrunners.co.uk RELAY Autumn 2013

Recent Results12th May 2013:Marwell Wildlife 10kWayne Windebank 42.57Neil Jennings 43:57Penny Jennings 47.2327th May 2013:Endurance Life's Coastal Trail 10kMark Adams 01:11:46Alice Lane 01:19:33Julia Abab 01:20:27Anna Duignan 01:33:14Gill Callus 138thWendy Couper 139thHalf MarathonJimmy Hunt 02:21:49Hannah White 02:33:03Becky Tovey 02:33:05Di Cross 02:39:42Jane Carter 02:40:42Steve Davies 02:47:13Paul Cutbill 02:50:30Ruth Page 03:16:28David Page 03:37:27Sunday 8th June:South Downs MarathonTam Ryan 3 hr 51minStuart Liesnham 4hr 40minWellington College Triathlon200m swim, 10 mile cycle, 5km runBecky Tovey 1hr04Chris Stocks 1hr06Greg Roulston 1hr09Derek Kelly 1hr13RELAY Autumn 2013Alice Lane 1hr17Joanna Weguelin 1hr17Julia Abab 1hr18Alison Solomon 1hr20Wendy Couper 1hr32Sunday 14th July:New Forest 10 mileNeil Jennings 1.16.08Penny Jennings 1.23.10Chris Stocks 1.21.11Anna Duignan 1.58.59Alison Soloman 1.58.5927th July and 28th July:Thunder Run 24hoursToby BurrowsMatt HammertonJimmy HuntIan RalphTam Ryan31 laps in 24hr;36min;10sec1st team in categoryHannah WhiteChris LaneBecky ToveyWayne WindebankChristopher BrownAlice LaneDi CrossMark Adams26 laps in 24hr;52min;57sec36th in their categorycompiled by..... Annie Twww.romseyroadrunners.co.uk

Afternoon TeaDo you run to eat or eat to run?Irrespective of your personal runninggoals, I would put significant money onthe fact that when you are tired anddrawing on your physical and mentalreserves during a race or tough trainingsession, the lure of a cuppa and slab ofcake gives you additional incentive to getthrough that proverbial wall.With the good weather here, I would liketo share with you some recipes you coulduse for a post-run revitalising AfternoonTea for those days when you are ready torelax, and the most important aspect ofany training programme… to recover.Gooey Molly CakeThis cake is free of any added fat or sugar,and very high in fibre due to all the driedfruit.250g stoned dates chopped roughly;500g dried fruit (any combination –raisins, cranberries, and apricots aregood); 300 ml water; 170g plain flour; 80ml orange juice; 2 tsp cinnamon; 1 tsp allspicePreheat oven to 170°C and grease andline loaf tin. Put the dates in a smallsaucepan and add the water. Bring to theboil and immediately turn down to asimmer for 10 mins, then remove fromheat. Sift flour and spices into a bowl.Add date mixture and mixed fruit, alsoadding orange juice.Pour into greased and lined standard loaftin (1 litre) and bake for 40 – 45 mins at170°C or 150°C for a fan oven – or untilfirm and an inserted skewer comes outclean.200g plain chocolate; 150g unsaltedbutter; 3 large eggs beaten; 150g Goldencaster sugar; 100g Plain Flour; 2 tspvanilla essenceGrease and line a square shallow tin.Break choc up into squares and melt overlow heat on hob together with butter.Once mixture has melted, combine untilglossy in texture and remove from heat.In another bowl mix beaten eggs andsugar then flour. Make a well in middleand pour in choc mix. Beat with woodenspoon until smooth.Pour into prepared tin and pop into ovenfor 25 – 30 mins at 180°C.And finally the best cup of tea for 41 teapot for 4 people; 5 Yorkshire TeaBags; Milk; Freshly boiled waterBoil kettle and fill teapot half way up.Refill kettle with fresh water and boil.Empty teapot. Pop in tea bags and fillteapot with freshly boiled water. Leave tobrew for 5 minutes. Fill each mug or cupwith approx. 1 inch of milk, Stir teapotand top up each mug. Add sugar andextra milk according to preference. Geteverything on a tray, sit down on the sofaand relax.Thanks to ...... ShanthaAnd for all those serial chocoholics, TheWorld’s Easiest Choc Brownies are bestif you leave to cool overnight and thencut up in morning – makes 16 slices.www.romseyroadrunners.co.uk RELAY Autumn 2013

Beer Race Report & RecruitmentRomsey Road Runnerswere delighted to holdthe 5 Mile Beer Race onSunday 2 June 2013 inglorious sunshine andwith a record 315entrants!Club members turned out in force tosupport the event, ensuring the safetyand enjoyment of the runners around theroads of Braishfield, making sure that thebeer was flowing and the cake was inample supply.Three runners made an early break awayfrom the field, with James Baker ofChichester Runners finishing first in25:59, swiftly followed by Andy Morgan-Lee of Thames Hare and Hounds in 26:28,and Stuart Holloway of SalisburyAthletics Club in 26:53.Hannah Bliss of Overton Runners was firstlady home in 32:42, followed by AnnaSmith-James of Hedge End Runners in34:21, with Anna Giles of EastleighRunning Club in 34:58.Whilst the race attracts lots of runnersfrom local and distant running clubs, overhalf of the race finishers were notattached to a running club, proving therace to be a great event that attracts allrunners.Our thanks to our sponsors Fullers, Upand Running and Hildon Water, andto The Old House at Home, BraishfieldParish Council and the residents ofBraishfield for their support of this race.And as ever, a huge thank you to all theRRR members and family who turned outRELAY Autumn 2013to support the race –and see you all therenext year!HannahThe club is looking fornew blood to run theBeer Race. Please let a committeemember know if you are interested....Beer Race Chief MarshalThe Chief Marshal is mainly a race-day role,responsible for safety of the runners on thecourse. Ahead of race day, the chiefmarshal needs to recruit volunteers to besafety marshals, car parking marshals,water station stewards, lead/sweep cyclists,and race result stewards.On race day, the role entails briefing eachperson, to make sure they know what todo, especially in case of an incident, andliaising with the medical providers.The Chief Marshal is responsible forensuring that the safety marshals arepositioned at key points around the course,as well as overseeing the two roadcrossings.Beer Race Course ManagerThe current Course Manager is looking tohand over the reins after the 2014 race andis keen to bring someone onto thecommittee this year to work alongsidethem and learn the ropes.The Course Manager looks after variousarrangements ahead of the race includingproofing the event plan and updating therisk assessment, making arrangements toborrow the SEA gazebo and timing clock,checking the race kit and ordering any newsupplies, and making themselves familiarwith the signage required around thecourse.www.romseyroadrunners.co.uk

On race weekend, the Course Managerusually puts all the course and eventsignage out on the Saturday afternoon,checking it again first thing Sunday andthen setting out the start field and helpingwith the finish field if required. Once therace has started, the Course Manager thenfollows behind the race taking all thesignage down!Race Kit StorageCurrently, the club’s race kit for the BeerRace, CC6 and RR10 events is being lookedafter by Hannah and Jimmy in their garage,however they are keen to find a new homefor it all at some point over the next year. Ifanyone has any kind of storage facilityavailable to them or space going spare intheir garage then please contact Hannah.The future Beer Race Course Manager andany future Fixtures Secretary would need tobe able to access the kit by arrangement forthe various races we host; however it isn’t apre-requisite of those roles to be able tostore the kit!Beer Race SecretaryThe Race Secretary is the key contact forrace entrants and other involved parties.They contact sponsors to get support. Theypost the event on Runners World website,and handle any postal entries. They handlerace queries, order and send out vestnumbers, and order trophies and otheritems. They arrange the race referees andtimekeepers. There is normally a supportteam to manage who handle addresslists/databases, and help withcorrespondence.Beer Race DirectorThe Race Director chairs the Beer Racecommittee, looking after the organisationof our annual 5 mile road race event. Therace director is the point of contact for theUKA, obtains the race licence, and thecourse measurement certificates.In addition there is sponsorship, localauthority contacts, car parkingarrangements, and start/finish areapermissions. They have overallresponsibility on race day to ensure smoothrunning of the event from initiating thestart to the final prize giving. All of this issupported by the dedicated members ofthe race committee with their definedroles.The position is really rewarding and is agreat opportunity to become involved inrace organisation. Most of the proceduresare already in place, and fully documentedwith a timed sequence of eventsestablished. So it's merely a case of workingthrough the target dates.Romsey Road Runners have hosted thisevent for many years with various clubmembers taking on the role of RaceDirector from time to time, all with theirindividual skills and ability to ensure asuccessful race day.I had never done this before, but for the lastfive years found the experience totallyenjoyable. Now is the time and opportunityfor someone else. Whoever takes over therole can be assured that I will, if required,help them through the initial stages. Thenhopefully they can put their own mark onwhat has proved to be a really popularevent on the runner's calendar.Derek Kelly would also like thisopportunity, as outgoing Race Director... 'tothank all of those on the race committeefor the support you have given over the lastfive years. It has been a great team and Icould not have done it without you.'www.romseyroadrunners.co.uk RELAY Autumn 2013

General Marching Event ReportSaturday 22nd June saw an early and wetstart, to get to the Matterley Bowl Estatewell before 7:30am for the 30 mile 'fastmarch' route around New Alresford.This was The General Marching event runby Tough Enough Races.Our works team - from Roke Manor (seenin the banner) - were partaking for ouradopted charity for this year; the WessexCancer Trust.Unlike some of the forces hardnuts, ourteam elected to carry just enough tomake it through the day - waterproofs,food, water bottles &bladders, compeed,dry socks, silly banter,etc. The real walkershad the option ofloading themselveswith a 30 or 50pound pack. Andthere were evensome ultra-runners(the organisers arequite flexible).The route - through huge swathes ofcountryside - took us north from theMatterley Bowl, though Itchen Abbas topick up the Oxdrove Way, through ItchenWood just before the M3, then east toAbbotstone Down, turning souththrough Bighton House grounds andBishop's Sutton, before finally turningwest at Cheriton Wood to pick up theSouth Downs Way at Gander Down toreturn to Matterley Bowl with 'only' 26miles of the total complete.A real sting in the tail of this event wasthe final 3-4 mile circuit around theRELAY Autumn 2013Matterley Bowl venue on quite hard-onthe-feetservice tracks.Otherwise, terrain was a good mix offootpaths, bridleways, tracks, and not toomuch road. There was enoughovergrown to ensure boots and feet werequite sodden. Stopping for theoccasional sock adjustment and footcheckwas essential. Anyone wearingshorts might have had a rough time withnettles and brambles.Navigation was fairly straightforward, butas fatigue set in it was interesting to see(other) people confusing themselves andmisreading mapsand signs. Our mapreadingdidnt let usdown, and it wasquite interesting tobe leading the event(as in by example)over some of the lessobvious sections.Friendly checkpointswere located every2-3 hours, and weregreat with copious amounts of flapjack,brownie, and Red Bull(!) - so much sosome of our number had sugar overload.Only the Ultras beat the 8 hour challengetime, getting in between 6.5 and 7.5hours. The more sensible walkers werefinishing from just before the 10 hourmark, with our team at 10 hours 20 mins.The remaining 2/3rds of the walkers gotin after us, with the final finisher recordedat around 13 hours, with a generoushandful of DNFs.www.romseyroadrunners.co.uk

Flete of FootA delegation of 20 RRRers and partnersheaded to Plymouth over the May BankHoliday for the club's annual weekendaway, which coincided with the finalevent in Endurancelife's Coastal TrailSeries.Once again, a word with the WeatherGods ensured glorious weather - whichwas a bit too glorious for some of us of amore Arctic disposition - and the privateFlete Estate in South Devon nearIvybridge was quite stunning.We competed in the 10k and halfmarathon races, the route following andindeed wading through (fortunately atlow tide) the spectacular Erme Estuary .Mark was our first runner home in the10k event and came in 19th overall. Hewas followed by Alice, Julia, AnnaDuigan, Gill Callus and Wendy Couper.Jimmy was our first runner to cross theline in the half marathon, and may wellhave finished on the podium if he hadn'ttaken a wrong turn in the closing stages.He was followed by Hannah, Becky, Di,Jane Carter, Steve Davies, Paul Cutbill,Ruth and David Page.A few brave souls celebrated with a dip inthe freezing seas at Mothecombe Beach;the rest of us opted for a hot showerbefore dinner.The Social Secs; Di and Karenwww.romseyroadrunners.co.uk RELAY Autumn 2013

Triathlon NowOne cold frosty evening, in the middle ofMay(!) this year, whilst tossing another logonto the fire, I reached down, dipped myhand into the nearby bucket, and retrieved acrumpled slip ofpaper. Smoothingit out and blowingoff dust, I read thescribbled list I hadwritten a very longbefore. The word‘TRIATHLON’ was stillthere unticked. Itwas mocking me:“Yeah, like yourgonna do one ofthese, mate. Inyour dreams!”With my centenary birthday now closer thanmy original arrival, time was running out. Ihad to make a move: it was now or never.The Triathlon event has always intrigued me.Something different. More of an all-round testof physical capabilities than just a solitary run.Having watched the Brownlee Brothers'awesome performances at the LondonOlympics last summer, I’d sat back in mycomfy armchair and thought.... $*d that for agame of soldiers!No offence meant, but who in their right minddives into ‘open’ water along with a hundredothers, with a good chance of having theirteeth dislodged by a wayward kick, enduresthe delights of gulping down copiousamounts of unfiltered H 2 O whilst attemptingto swim 1500 metres. Then, having survivedthat, leaps onto a bike, wringing wet, cycles‘hell for leather’ for 40 kilometres, and finallyruns (initially a bit like Bambi) for another 10kilometres before collapsing over FinishingLine?But (and that’s a big but), it doesn’t have to belike that, unless of course unlike Bex you wantit to be. Thanks to our very own club legend,Derek ‘The Domino’ Kelly, I was alerted to theexistence of the Wellington Super Tri onSunday 16th June 2013. Admittedly not a fullTriathlon but one with scaled-down distances,that didn’t requirelong months oftraining.So, with hisencouragement &invaluable advicefrom ‘gobby’ Chrisand ‘quite chatty’Chris, it was GameOn!This was mychance as anovice to dip mytoe into the Worldof Triathlons, or Try a Tri (boom boom!).For those made of sterner stuff and haven’tstopped reading this article, the WellingtonSuper Tri consists of a 200 metre swim (in aheated swimming pool); a 17kilometre cycle;and a 5 kilometre run.So, remembering that Proper PreparationPrevents Poor Performance, I immediatelyundertook the following punishing schedule:A Thursday evening cycle ride of 20 miles toMount Braishfield and back.A Friday lunchtime visit to the Rapids for anhour's worth of lane swimming.A final skim though my Triathlon magazine (arecent birthday pressie) containing no lessthan 74 race day tips on ‘how to cope with thechallenge of completing your first triathlon’.Come that following chilly Sunday morning, Iwas ready, up at silly o’clock and raring to go.For pre-race fuelling, I downed a small bowl ofmicrowavable porridge, with a squirt ofSqueezy Syrup. (Which reminds me, I mustcheck the ‘use by date’ on that.) I then cycledwith all my tri gear over to the LuzboroughPub car park, the predetermined rendezvouspoint for our Romsey Road Runners squad.www.romseyroadrunners.co.uk RELAY Autumn 2013

After exchanging a few pleasantries (mostly inthe form of grunts) with the others:-Captain Derek ‘The Domino’ Kelly, TheUnbreakable ‘Bendy’ Wendy Couper (anotherclub legend), Julia ‘Oh, do behave!’ Abab,Becky ‘bust-a-gut’ Tovey, Jo ‘Bugner’ Weguelin,Chris ‘quite chatty’ Stocks, The Amazing Alison‘Solo’ Solomon, and not forgetting … em…er… oh yer, Alice ‘fleet-of-foot’ Lane.I bunged my bike on the rack attached to theback of Jo’s motor in the confident knowledgethat it would be securely fastened :-/ We thenheaded north, an impressive RRR Convoy,destined for Wellington College located in theheart of the Berkshire countryside ‘ten-fourbig buddy, and not a bear in sight’.Ready to turn off of at Junction 4, as per theorganiser’s instructions, I was surprised to seethe lead car, driven by Derek turning off atJunction 4A and glancing behind, no sign ofAlice and Becky, who seemed to havemysteriously disappeared. But we needn’thave worried, Derek knew a ‘short cut’, onethat avoided loads of traffic lights, tractors,etc., and we all made it to the venue withbags of time to spare. We headed straight forthe Transition Area location, where you placeyour bike on a rack provided and changebetween the swim-to-cycle and cycle-to-runsections of the race. Inspirational rock musicpumped out from some massive speakersnearby adding some sense to the occasion.“Haven’t you any Bruce Forsyth?” enquiredAlice.We attended the essential race briefing,collected our numbered swim caps, andqueued up along the edge of the swimmingpool in numerical order, ready for ourindividual starts.I stood there wearing my newly purchasedJ.LO look-a-like buttock-enhancing Lycra cycleshorts (no folks, this isn’t written byRaymond). Undoubtedly this is the best andmost important piece of kit you can buy,excellent for preventing that John Wayne‘after race’ gait. Before you could say JohnnyWeissmuller, I was next to go.Official: “Greg Roulston?”, Me: “Sir, Yes, Sir!”Official: “When I say ‘In!’, jump in and you’llhave ten seconds before I say go”, anyquestions?”, Me: “Sir, No, Sir!”Easy peasy, I thought. Ample time for me tode-mist my goggles, and snap ’em on.Unfortunately I had forgotten that I wasplunging into the deep end, and five of thoseprecious 10 seconds were spent under water.On spluttering to the surface the task ofgetting those damn goggles on, whilstattempting to tread water proved impossible,so in order to do this, I had to desperately getmy bony elbows to the side of the pool andsupport myself, which rather annoyinglyadded several utterly preventable tenths of asecond to my overall time.THE SWIMFront crawl was my preferred swimmingstroke, with a doggie paddle back-up if thingswent seriously pear-shaped. Remembering tobreathe regularly, eight lengths later I left thepool via some convenient steps, which for an‘exit strategy’ proved so much more dignifiedthan dragging myself out.TRANSITION 1Located bike on rack. Stood on towel, slippedon running vest, followed by feet intoelasticated, pre-talcum-powdered trainers,then on with helmet and sunglasses. Nonamby-pamby drying between one's toes orwearing sports socks rubbish. It was grabbike, avoiding disqualification by nottouching it until wearing helmet, then off andaway. Ran with Bike to the Cycle MountingLine.THE CYCLEOnto bike, with toes successfully into pedalclips. Phew! Out of school grounds, then two5-mile laps of quiet undulating country roads.Had a bit of a senior moment and overcookedthe final roundabout (I wasn’t the onlyone!) then almost caused an accident byturning right in front of other competitorsstarting out on their cycling section “Oops,SORRY!” In mitigation, my view wasobstructed by a lady competitor’s derriere.TRANSITION 2Dismounted at the Cycle Dismount Line, thenran it to rack where I re-racked it carefully,dumped helmet and sunnies and wobbled offwww.romseyroadrunners.co.uk RELAY Autumn 2013

towards the running exit.THE RUNLegs understandably did not feel fresh, butafter a kilometre or so of re-educating themto run properly, made my way round sometruly beautiful woodland. These 5 kilometresdid seem to go on forever, but eventually theFINISH appeared up ahead. Other RomseyRoad Runners who’d already completed thecourse cheered ecstatically as I put in a finalspurt to the finishing line, where aftercatching my breath, collecting my chip readout,I joined them and cheered ecstatically forthe rest of the gang, as they too, successfullycompleted the course.It was a great experience, one I’d thoroughlyrecommend, so why not get out of your 5 milecross-country, marathon, ultra-distance, enduranceevent comfort zones, and have a go?You to could become one ofKELLY’S HEROESA TRUE TRIATHLETE!!The Thunder Run27 and 28 July 2013Nothing prepares you for the Thunder Run.Think a sober Glastonbury without the music,and what have you got left? A lot of mud,sweat, and Portaloos... ...as well as a mixture ofrunners of all ages come for a weekend toshare their joint passion in one of the bestattended Thunder Runs since it began in2006. The challenge? To run as many 10 kmlaps in 24 hours in whatever running capacityyou happened to enter, whether it be the diehardsolos, teams of pairs, or relay teams of 8and 5.Sounds a recipe for sheer exhaustion andhorror to the mere Joe Public, but for arunner...well it’s got to be done! The weekendwas a wonderful event organised superbly byIan Ralph.RELAY Autumn 2013The course was a 10 km cross-countryglorified RR10, a few hills, and woody trailswith encouraging signs planted along theway such as ‘toe nails are for wimps’ and ‘everystep is a journey’.Sounds straight-forward and manageableenough and during the day it was a little onthe warm side but still a good challenging runand potential PB course for those who love agood cross country sprint. However, come 7pm, it was a different story; in true spirit of thename, the thunder clapped and lightingflashed and the Thunder Run was true to itsname.Our two RRR teams consisted of Ian, Matt,Jimmy, Toby and Tam. They did superbly andwon their category. Our 8 man teamcomprised of Wayne, Christopher Brown, Di,Mark, Chris Lane, Hannah, Becky and myself.We all ran consistently for 24 gruelling hoursenduring rain, mud, and everything elsenature could throw at us. Challenging notonly physically but to the morale as well,tackling muddy trails with pouring rain,thunder, and poor visibility was no picnic butafterwards - what a feeling!Special thanks goes to Ian Ralph, withoutwhom this weekend would not have been thesuccess it was. Additional thanks to the lovelyRyan and Windebank families for theirsupport! Roll on TR24 2014!!Alicewww.romseyroadrunners.co.uk

New MembersJulie Shaw says hello...I started runningaround 5 years ago, when I completedthe Great Eastern run: a half-marathon.Since then I’ve kept it up and have done afew 10k races, and lots of running whilstgossiping with friends! I’ve damaged myknee a bit, largely as a result of turning 40last year and not listening to my body. I’mreally hoping to be able to run with theclub on some of your shorter/slower runswhilst I build my strength. I’ve lived inRomsey only a few months, so as well asgetting back in to running, I’m hopingthe club will help me meet new peopletoo. I’d love to do a triathlon, (when mylegs are ready!)John Quayle says hello...I recently movedto the area for work 9 months ago. I hadbeen doing Park Runs in Edinburghwhere I lived before, but had to take anextended break from running due toinjury. Since then I've been slowly gettingback to full fitness. I've not been amember of a running club before but,after the Beer Race, I decided to give RRRa go. So far, so good! My running targetsare to get my 5km down to under 21minutes (current PB 22:35) and maybeget some 10ks under my belt. When I'mnot running I can often be found in localhostelries, watching sporting events, orvegging out on the sofa.Mark Volanthen says hello...My mainsporting interests are all water based andinvolve putting one leg in front of theother and keeping it there for a while(windsurfing, kitesurfing, wakeboardingetc). I also enjoy taking part in triathlons,but running is by far my weakestdiscipline. I'm hoping through joining theclub to learn how to swap which leg is infront of the other more swiftly in order toimprove my tri times.Kirsty Saxton says hello...I am a swimmer.I am never happier than when I am inwater. A couple of years ago I decided totry something new and startedcompeting in triathlons. I am a triathlete.But my running was letting me down. Ihave persevered and although notgetting worse I am not getting better. SoI have joined Romsey Road Runners.Because one day I'd like to say withconfidence: I am a runner.Stuart Cripps says hello...I’ve beenrunning off-and-on for the last ten yearsbut not really getting any better at it. Acolleague recommended a running clubas a good way to improve and so afterdoing the Braishfield beer run for the firsttime and really enjoying it seemed aperfect time to come along to a trainingsession. Everyone has been reallywelcoming and happy to offer advicewhich has been great. As for goals for thisyear, I’d love to set a PB in the new foresthalf marathon this September. I alsoneed to keep up the running so that I caneventually fit into that newly purchasedRRR vest which is definitely a little on thesnug side at the moment!www.romseyroadrunners.co.uk RELAY Autumn 2013

FixturesRR10 LeagueThe 2013 RR10 series has been very popular with Romsey Road Runners, withconsistently good numbers turning out to run at each race. We hosted our race on 24July at Janesmoor Pond and were lucky to have fine weather both in the lead up to itand on the night itself, making for an uncharacteristically dry course (well, for most of itanyway)! It was great to see so many RRR’s there on the night to support the race -marshalling the course, handing out finishing tickets and providing drinks at the end.Here are the results of the first 7 races:Name R1 R2 R3 R4 R5 R6 R7Andrew Archibald 136 128 127 128 86Paul BradleyChristopher Brown 84 55 55 68 63 53 58Paul Burnage 119 81 91 97 89 73Toby Burrows 25 22 19 10 25 20Duncan Dickinson 33 37 35 26 40 30Matt Hammerton 4 2 4 3 4 4Jimmy Hunt 10 7 9 6 5 7Neil Jennings 77 81 77 80Derek Kelly 217 185 194 130 194 197Tony King 75 64 67 70 85David Page 223 193 202 129 205Ian Ralph 55 59 40 36 44Stephen Reed 104 98 68 91 90Greg Roulston 176 160 144 101Wayne Windebank 108 91Colin Wood 190 173Pete Baksh 4Name R1 R2 R3 R4 R5 R6 R7Julia Abab 57 51 48 77 39 57 55Wendy Couper 141 144 84 124 116Anna Duignan 123 111 100 115 63 103Naomi Farrington 140 157 120 112Penny Jennings 34 38 33 46 32 32Alice Lane 71 66 54 74 42 54Hannah Richardson 45 47 39 54 23 33Tamatha Ryan 16 9 9 17Candice Snelling 11 31Becky Tovey 26 24 20 16 24 27Linda Webb 139 120Joanna Weguelin 48 45 61 36 40Hannah White 22 24 35 17 25 30RELAY Autumn 2013www.romseyroadrunners.co.uk

Mile of Miles RelayRomsey Road Runners hosted the 2013 Mile of Miles Relay event at the SouthamptonAthletics Track on Wednesday 3 July. The event saw 26 teams taking part, including 3junior teams, making it the biggest running of the event for some time. SouthamptonAthletic Club’s A team won the event comfortably in a total time of 49:15, almost 4minutes ahead of their B team who placed 2nd, and will host the event in 2014.1. Southampton A 49:152. Southampton B 53:043. Eastleigh A 53:384. Lordshill A 53:395. New Forest Snr 54:126. Hardley A 55:087. Romsey A 55:178. New Forest Running Club Juniors A 57:099. Totton A 59:1010. Southampton C 59:2611. Eastleigh B 1:00:4712. Hedge End A 1:01:0413. Lymington 1:03:2114. New Forest Juniors C 1:05:1315. New Forest Juniors B 1:05:3816. Romsey B 1:06:5317. Lordshill C 1:07:2918. Totton B 1:08:3319. Hardley B 1:08:5620. Lordshill D 1:09:1621. Hedge End B 1:10:0822. Lordshill B 1:10:4523. Totton C 1:12:2724. Eastleigh C 1:16:2625. Hedge End C 1:17:2226. Eastleigh D 1:20:30Test Way RelayThe Test Way Relay takes place onSaturday 14 September and this year wewill be entering one mixed team to run thelength of the Test Way, from InkpenBeacon to the Salmon Leap at Totton.Pentathlon CompetitionThe club holds its own pentathlon competition each year, with your best 5 race resultsover 6 distances from 1 October 2012 counting towards the 2012/13 trophy.The distances include: 5 km, 5 mile, 10km, 10 mile, half marathon, and marathon.If you have any race results since 1 October 2012 which you think should be included,please let Amanda Hull know at romseyroadrunners@hotmail.co.ukResults Table is on next page....www.romseyroadrunners.co.uk RELAY Autumn 2013

Fixtures - continuedLondon MarathonHAVE YOUR REJECTION SLIPS AT THE READY!If you’ve applied to the ballot for nextyear’s London Marathon and don’t get aplace all is not lost. Hand in your rejectionslip to one of the Committee membersand you can enter the draw to win one ofthe two club places. The draw will beheld at the AGM on 6th November.Many Thanks...... AmandaRELAY Autumn 2013www.romseyroadrunners.co.uk

Annual General MeetingThe Romsey Road Runners AGM isbeing held on Wednesday 6th November,7.30pm at Crosfield Hall.It would be great to see as manymembers there as possible. As wellas FREE PIZZA you get to have your sayabout club issues and vote in newmembers of the Committee. The draw forthe Club’s London Marathon places willalso take place.If you have any particular issues youwould like to see on the agenda, speak toone of the Committee members or emailromseyroadrunners@hotmail.co.uk.We hope to see you there!RRR CommitteeYOUR CLUB NEEDS YOU!Romsey Road Runners benefits from thehard work and dedication of the club’scommittee, who meet on a regular basisto keep the club ticking over and to makeimprovements.At the AGM we will be looking forvolunteers to fill the following vacancieson the Committee:Website EditorThe new club website was created at thestart of 2013 and has been a great success,in conjunction with the club's Facebookand Twitter pages, in re-vamping our publicimage to new members looking to join alocal running club as well as providingRELAY Autumn 2013information and messages to currentmembers. The role of Editor has been toadd content to the website - both regularposts and photos onto the homepagederived mainly from the press reports andrecent social activities, and to update andmaintain the information pages across thewebsite using a web-based system which isreally easy to use. This role could remain assuch or could evolve to recruit and managea team of regular writers as the new postholderwishes, but would generally involveadding content on a regular basis to keepthe website fresh and up to date. The moretechnical aspects of the website, and theFacebook and Twitter accounts, arecurrently looked after by Matt and Ian, butthe new Editor would be welcome to getinvolved in these areas too if they wished!Session Leader Co-ordinatorCo-ordinate and promote quarterlytraining schedule. Organise regularmeetings with session leaders to discusspotential new routes and ensure they arefamiliar with the schedule. Lead clubmembers on all routes and ensure theirsafety is met at all times. Record time trialresults and set predicted times forhandicap trophy. Encourage members totrain as session leaders at level 1. Attendcommittee meetings.Social SecretaryTo assist Alice Lane with the organisation ofall those social events that have become animportant part of the Romsey Road Runnercalendar, including the Pasta Party, theClub Trip and the Awards Evening.www.romseyroadrunners.co.uk

ChairmanSession LeadersThose who regularly attend Mondayand Thursday training sessions mighthave noticed I’ve not been there –injured again!Over the last few years I have spent anincreasing amount of time out of actionfor a very simple reason, I am gettingold and must stop trying to race andtrain as I did when I was younger.Recently I attended a workshop onstretching, where the instructor keptdrumming it in. ‘Listen to your body!’ Sodon’t try and push through pain, it isthere for a reason. It tells you somethingis under severe stress or is actuallybroken. I knew this already, but mystubbornness to accept that I amslowing down and deteriorating as I getolder has got in the way of commonsense.I am now back running again afterabout a 4 month recovery; runningshort and slow, but running. There is‘good’ pain from running hard but ifyour body warns you it is, or might get,injured it is like gambling. You mightrun through it and be OK but thelikelihood is you will regret it the nextday, and hopefully not for the next fewmonths like me!Happy & healthy runningYour Chairman......PaulP.S. We all need to consider in the next 2months who each of us will nominate asRoad Runner of the Year, especially asthere is now a big new trophy to beawarded at the club dinner/dance andawards evening.RELAY Autumn 2013What a stonking summer of training wehave had. Soon we will have to migratefrom the rural lanes of Braishfield to theurban streets of Romsey. However, wehave scheduled a couple of weeks atCrampmoor Lane/Straight Mile and LeeLane before we hit the town!The Braishfield 5km club handicap wasrun on 2nd September for all runners tocomplete against the handicapper forthe shield - well done everyone!You will find the new schedule in theback of the newsletter and it shows afamilar pattern for Monday andThursday sessions. Please note there is apossibility some sessions may changeon the night due to adverse weatherconditions. Remember to dig out yourfluorescent bibs soon.We would like to thank everybody forparticipating in the training sessions,which are enjoyable and fun for us, andhopefully improving your running aswell.Your Session Team......Matt, Ian, Pete,David, Alice, Hannah,Amanda and Heidiwww.romseyroadrunners.co.uk

Training Schedule Autumn 2013Sept Oct NovMon Braishfield 5k Club2 nd ChallengeThurs Route B Mon Course 3 (1&2)3 rd 4 th Course 4a (3&4)Thurs5thLee Lane Mon Course 3 (1&2)7 th Course 4b (3&4)Thurs Route E7 thMon9thCrampmoor Lane/ (1&2)Straight Mile (3&4)Thurs Tempo Run Mon Course 4a (1&2)10 th 11 th Course 3 (3&4)Thurs12thLee Lane Mon Course 4b (1&2)14 th Course 3 (3&4)Thurs Route A14 thMon16thStraight Mile/ (1&2)Crampmoor Lane (3&4)Thurs Route C Mon Course 1 (1&2)17 th 18 th Course 2 (3&4)Thurs19thLee Lane Mon Course 1a (1&2)21 st Course 2a (3&4)Thurs Tempo Run21 stMon23thCourse 1 (1&2)Course 2 (3&4)Thurs Route D Mon Course 2 (1&2)24 th 25 th Course 1 (3&4)Thurs26thRoute A Mon Course 2a (1&2)28 th Course 1a (3&4)Thurs Route B28 thMon30thCourse 2 (1&2)Course 1 (3&4)Thurs Tempo Run31 stThursday SessionsRoute A: Romsey Inds EstateRoute B: Fishlake Meadows RouteRoute C: Cemetery Hill RouteRoute D: Tadburn Road RouteRoute E: Woodley/CampionTempo Runcompiled by...... HeidiMonday SessionsCourse 1 Halterworth/ TadburnCourse 1a (Halterworth/Tadburn in reverse)Course 2 Cupernham/ FishlakeCourse 2a (Cupernham/Fishlake in reverse)Course 3 Halterworth/Ind EstCourse 4a Fishlake/Inds Estate - 2 x 2 mile paced effortCourse 4b North Baddesleywww.romseyroadrunners.co.uk RELAY Autumn 2013

Race DatesDate Time RaceOctober5th 08.00 Bournemouth Marathon Festival6th 10.30 Alton Downland Challenge 10km10.30 Portsmouth RNLI 10km10.30 Clarendon Marathon and Relay Marathon12.15 Clarendon Half Marathon11.00 Destination Basingstoke Shire Half Marathon13th 10.00 Solent Half Marathon10.00 Devils Duathlon (Mortimer)19th 10.30 GRIM Duathlon 30km (Aldershot)20th 10.00 Tadley Runners 10 mile10.00 Minstead Stinger (10 miles)27th 10.30 Bupa Great South Run (10 miles)10.30 Peter Driver Memorial Fleet 10kmNovember3rd 10.00 Salisbury District Hospital Stars Appeal Tidworth 10km10.00 Lordshill 10 mile16th 10.00 Brutal 10km Trail Run – Longvalley17th 10.00 Gosport Half Marathon24th 10.00 Hayling 10 mile Road & Trail Race30th 10.30 Grim Challenge (8 miles)December1st 10.30 Grim Challenge (8 miles)1st 11.00 Tadley Runners Xmas XC 5.315th 10.50 Believe & Achieve RNLI Santa Run 5km & 10km22nd 9.30 Portsmouth Coastal Waterside Marathon28th 10.00 Brutal 10km Trail Run – Longmoor29th 11.00 Moors Valley 10kmRELAY Autumn 2013www.romseyroadrunners.co.uk