DDeecceemmbbeerr 22000088 www.wilmslowrunningclub.co.uk

Hi everyone!

It’s that most magical time of year again where I’m not the only one coughing and spluttering trying to stave off all manner of viruses, but it doesn’t seem to hold WRC runners back and it really is great to see so many turning up at the cross country and other races. Must up my inhalers!

Thanks for all the many contributions which confirm the enthusiasm and interest in the club and here’s to a month of good, but cold running and much seasonal cheer!

charlottegodfrey1@hotmail.com ian@ianashcroft.com

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Langley 7 Saturday 1st November

One of my favourite races, this year did not disappoint and gorgeous weather to boot ensured a great afternoon.

Only partial results have been published as the original table received contained errors in ages and categories. Hopefully your times are correctly published, but apologies if not. Link for full race results given below.

Final race of the Summer Series

2 Damian Nicholls 37:46

3 Malcolm Fowler 39:51

25 Ray Eagle 43:38

26 Bill Heaton 43:42

31 Steve Dempsey 44:53

37 Mick Fairs 45:59

41 Ian Smallwood 46:25

45 Tony Hulme 46:38

46 Mark Bale 46:41

51 Rob Gilbert 47:16

56 Mike Cooper 48:19

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65 Andy Watts 49:00

74 Don Bullough 50:02

80 Gavin Mendham 50:15

81 Geoff Gilbert 50:35

84 Gareth Trimble 50:48

95 Nicky Mowat 51:23

110 Chris Watts 52:32

121 Ian Ashcroft 53:37

123 Penny Hinke 53:53

147 Catriona Marshall 55:56

171 Louisa Gilbert 57:50

174 Roy Pownall 58:11

188 Peter Watson 59:23

195 Sarah Waite 59:34

197 Amanda Bradbury 59:40

198 Trevor Faulkner 59:48

206 Rod Coombs 1:00:45

227 Charlotte Godfrey 1:03:35

236 Nina Birch 1:04:46

268 finishers

Langley 7 race report

http://www.racephotos.topcities.com/

full results http://www.mh.k313.com/mh/road/langley%207%20results%202008.xls and several Wilmslow runners make an appearance in this video of the Langley seven: http://www.youtube.com/watch?v=2R55nOV9jRY

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Boggart Hole Clough Sunday 16th. November Ladies

Second team and second vets team

2 Claire Stevinson 28:05

4 Vicky McKinnon 29:01

14 Jane Saunders 30:36 2 L40

27 Kate Sutton 32:03 3 L45

28 Katy Green 32:15 6 L35

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73 Louisa Gilbert 37:33

76 Angela Maziere 37:48 11 L45

90 Nina Birch 40:28

Men

Second team and winning vets team

Second "B" team behind Trafford and 13th overall from 26 teams! First Vets "B" team , and 8th overall from 22 teams!

6 Malcolm Fowler 36:49 1 V45

10 Jim Pendrill 37:21

19 Mike Halman 38:53

20 Rob Downs 38:53 2 V40

25 Tom McGaff 39:22 1 V50

42 Stuart Parrott 40:48 4 V45

73 Ray Eagle 42:43 4 V50

77 Steve Dempsey 42:47 13 V45

84 Bill Heaton 43:08 13 V40

85 Mark Bale 43:10

106 Mike Cooper 43:59 21 V45

117 Ian Smallwood 44:33 23 V45

135 Gavin Mendham 46:14 5 V55

140 Gareth Trimble 46:32

167 Geoff Gilbert 49:25 7 V55

These results are truly inspiring and illustrate how much potential both the ladies and the men’s teams have! Well done to everyone, and as Chairman Nick says “every runner counts : every runner counts in the sprint to the line to push a competitor further down the points total”.

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Boggart Hole Clough

Dedicated to all the Wilmslow runners brave enough to complete the race.

This is the story of Boggart Hole Clough

a place made famous oddly enough by a spiteful spirit who gave such a fright

to the farmer residing on the site that he was forced to pack up and flee

and find a new home for his family.

Alas for the farmer, that ghastly ghost was tagging along with its hapless host,

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and echoed his words as the farmer spoke

in what was seen as a sinister joke. The poor bloke saw that wherever he went

he’d never escape the boggart’s torment.

The point of the story, it seems to me, is you can’t flee your demons that easily.

This is the story of Boggart Hole Clough,

which, spirits aside, is scary enough. I suddenly feel I’m not up to snuff

to struggle through miles of sloppy slough or clamber up hills that seem so steep

that even the elite appear to creep.

I’ve had enough of Boggart Hole Clough where the sun is shining strangely enough but the warm-up lap is covered in muck

and my plans for running have come unstuck. Where slippery logs fill me with dread

and there’s a strange pulsing in my head.

Enough! Enough! of this Boggart Hole stuff Where being a runner is not enough.

You have to be strong and you have to be tough or you’ll never conquer Boggart Hole Clough.

Penny Hinke

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SANDSTONE TRAIL 5th October The rain lashing down early on Sunday morning was not a very welcoming start to 17 miles of the Sandstone Trail. When we arrived at Delamere Forest we were bussed to the start where we collected our numbers, trying to keep as warm and dry as possible. Just about five minutes before the start of the race the rain actually eased off but it was still pretty chilly. We set off from Duckington and generally followed the Sandstone trail to Delamere Forest. The course consisted of various types of terrain including woodland, rough tracks, fields and hills. Most of the uphill was at the beginning, good to get your heart rate going! The hardest part was going through incredibly muddy fields where we picked up some extra weight on our shoes! Slipping through a narrow path in a cornfield gave us good skating practice. Our rhythm was interrupted by gates and stiles, always a good excuse to slow down for chocolate raisins. The course was very well marked with yellow footprint signs but if you missed them there were plenty of marshals to put you right. There were three check- in points, the first of which was at Beeston Castle where the runners in the B race, who were doing a mere 10 miles, began. The number of spectators increased as we

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neared the end. However their knowledge of exactly how far along the course they were was rather haphazard. As we hit one main road we were informed there was only 7 k left. But after another half an hour we passed a sign for 3.5k! Nearing the end we were keen to do a sprint finish but ‘only 600m’ soon turned into ‘only half a mile!’. Don very gallantly led me round and we finished together, not quite an hour after the winner. A practical tip for the organisers – perhaps setting out glass goblets on a rickety fold-up table on bumpy ground in the middle of the forest was not the best idea. A gust of wind brought them all crashing down and about half a dozen people will have had to wait for their prize! Winner ; Tom Annable 1:59:35 Nicky Mowat 2:51:38 (1st LV50) Don Bullough 2:51:39 Nicky Mowat.

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DUBLIN MARATHON

Wilmslow’s European Tour Gathers Pace Since missing out on the ballot for London, Paul had been bemoaning his luck and began to question whether he’d ever break his injury voodoo and achieve a sub four- hour marathon. Whether out of pity or just foolhardiness, I suggested an Autumn marathon. New York was a possibility but that was going to stretch the budget just a little too much. And so it was, that the idea of doing our bit to push back the EU boundaries and spread the Wilmslow word was hatched – Dublin in October beckoned. After several promising race results and just one or two injury scares during the many weeks of training (mostly from the younger man), we set off for Dublin with spirits high. Like all quality sports stars, the first thing we did when we got there was to have a quick recce of the course. Surprisingly there was no blue running line on the road, even the start/finish infrastructure had not been built yet. As Paul muttered something about mañana, there seemed little else to do other than go and get some pasta and then off for an early night (in separate rooms I might add). Race day dawned bright and cold but with a stiff northerly wind blowing. Paul had decided on full winter clothing for the race, I couldn’t even decide what day it was let alone what to wear. In the end it was the vest and bin bag special. The start was nothing like London, just two groups of runners decided upon whether you were going to run faster or slower than four hours. It was here that I realised just how European the race felt with representatives from the UK, France, Germany, Italy, Sweden, Finland, Poland, Holland etc. From the start we set off through the city to cheers from a small but enthusiastic crowd. Due to our different expected race times I didn’t see Paul again until the finish. I quickly settled into race pace and found myself surrounded by shirts and vests depicting various locations from around Europe. Once out of the city centre we climbed up to Pheonix Park where roads and houses were replaced with pathways and trees and wonderful views southwards towards the Wicklow Mountains – something that London cannot offer! It was around here that I had to remind myself to slow down and stick to race pace.

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Out of the park you pass the Irish war memorial and then onto probably the least inspiring part of the course as it wends its way south and west. It’s a long two mile drag up to the half way point and running into the wind didn’t help either. It was around here that someone shouted “come on Lancashire” in response to my Wilmslow vest – a double insult as I was born in Yorkshire, at least Paul thought it was funny. I crossed half way in 1:34:20, just a handful off seconds off PB pace. The second half of the race started with a mixture of running around residential areas, parkland and the Milltown golf course before climbing back up to Mount Merion at 21 miles. Again the crowds were small but very supportive with lots of jelly babies, fruit, water etc being handed out along with plenty of unique Irish encouragement. It was at this point that I knew things were going well as I began to pick off people who had passed me earlier in the race. My garmin was telling me that I was ahead of PB pace, however it didn’t know we were shortly to turn back towards the city and straight into that northerly wind. Fortunately at that point I hooked up with a lady from Warrington (from purely a running perspective) who noticed the vest and we managed to share the next four miles until the crowds swelled and she left me to make my own way in. I sprinted past several runners in the dying yards and crossed the line for a PB and a negative split doing the second half in 1:32:28. I collected my bag and then chatted to yet more ‘overseas’ runners whilst I waited for Paul to finish. Everyone I spoke to had nothing but praise for the race. They had enjoyed the course, the organisation, the support of the crowd and all were looking forward to celebrating later. Paul came in some 20 minutes later with a smile that said it all. He had taken apart his PB by over 40 minutes, ringing endorsement of Tony’s unique “lose half a stone” training plan - two years of on/off injuries forgotten in an instant. His race stories and thoughts were similar to mine, except somehow he’d managed to get a kiss and a hug from another local runner (female I’m told) from Hale! On our way back to the hotel we were waiting to cross the course when we saw a Wilmslow vest, this one being worn by Sean. He looked like he was just going to stop and walk the last half mile until we shouted and screamed encouragement to him. He picked up his pace and was off – not sure he was going to thanks us for that later though. That night as we sank a few pints of Guinness we met up with many runners who were proudly wearing their shirts and medals. We swapped stories of the day’s events and all agreed that it was one of the friendliest marathons around and well worth having another crack at it next year. Results 1 Andriy Naumov (UKR) 2h 11m 6s 375 Steve Smith 3h 6m 48s 1216 Paul Nichols 3h 28m 25s 4289 Sean Barry 4h 6m 46s 9398 finishers Steve Smith

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CROSS COUNTRY We are entering teams for: Cheshire Champs at Winsford: Saturday 10th January .Men are defending county champions. Northern Champs at St Helens: Saturday 24th January National Champs at Parliament Hill, London: Saturday 21st Feb. Those wanting to be entered, please can you let Kate and Nick know. Thanks. Ray Eagle’s Memories of the Nationals…..

Memories! Many of us will have them for the National. Two years back I was gob-smacked by how fast and competitive the ladies' race was - a reflection of the increasing depth and commitment in ladies' athletics .

Over 30 years ago, when rather fit, I failed to get in the top 100 in the Juniors (at Parliament Hill) but then watched David Bedford, Rod Dixon and other World Class names jog round the nine mile senior course minutes in front of people far better than today's county runners. My own club mates (14.30/3.50 etc) were well down.

Another time at PH, when it was far muddier than BHC, David Moorcroft missed the start (why has never been explained), got his spikes on and overtook everyone but Julian Goater who did less than 5 minute miling for the 9 muddy miles. Us mere mortals were left floundering, and then dumbstruck when we saw the results. DM who has received a lot of criticism in recent years was a true club runner; a world class miler and road relay runner; and the first, of course, to do 5K in 13 minutes. That XC was probably the world's best ever too. Ovett, like Crabb, an 800 runner, used to do the National (and road relays). I seem to remember Brendan Foster had a world 3K record. Ron Hill and Steve Jones did XC. So did Steve Cram. So do all the Africans!

There used to be great epics at Leeds; Luton and other courses rarely visited nowadays with legions of names. Oh nostalgia! At Leeds in my early twenties there was a long straight after the start leading to a 180 degree turn. About 1500/2000 runners doing a very fast half mile - no other race like it.

At the bend I was within a few yards of several named athletes. What more can you ask for? (International runners also finished well down the placings). Over much of the course one could hear commentary on the leaders relayed by loudspeakers, which was a little humiliating. Ian Stewart and Bernie Ford did about 4.40 miling on the hilly course (still nine miles then).

Ian Stewart was famously fed up after getting a bronze at Munich. He had fabulous talent and an ego to match. Bernie is one of the unsung heroes of British running. Another good club man who also seemed to be running for his country every other week.

As Seb Coe has said - all this talent is still out there in the gene pool. It just needs to show itself and compete.

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101 RACES TO DO BEFORE YOU DIE! National Cross Country Championships It seems timely to mention this race now given that Nick is currently trying to galvanise people to take part, and I believe entries have to be finalised fairly soon. I agree with Nick: this is a race that everyone should do at least once, even if you are not a keen cross country runner. For club athletes this event is the pinnacle of the season, with coveted medals at stake, and the chance to race against teams from across the country. For the men’s race team results are based on 6 to score (4 for women), but there is also a trophy for the first 9-man team. Never has the role of non-scorers been so important in pushing back other clubs’ scoring athletes. In a field of 1600 runners, strength in depth really pays off. Dating back to 1876, the championship has always attracted the cream of English distance running, as well as the all the wonderful club stalwarts who haven’t missed a National for 40 years. For those who find the Manchester & Area League a little tame, the big-race atmosphere around the course and in the tented village will definitely get the pulse racing. There are few other races on the domestic calendar which are anywhere near as exciting. The race is held cyclically at venues in the South, North, and Midlands. For 2009 it returns to London and the ‘spiritual home of cross country’ at Parliament Hill. If you have never run this event before, there is no better place to make your debut! Race date: Usually late February. Further information: www.englishcrosscountry.co.uk Clare Stevinson

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Club Food After Training It would be nice to formalise this in some way to make it a regular occurrence and once a month seems a good idea. However, we need to give a rough idea of numbers in advance so it has been suggested to start with Tuesday December 16th, on the basis that more people turn up for Tuesdays. If you are interested, please let Charlotte or Nick know asap and then we can warn the kitchens!

Runner of the Month A very varied batch of nominations: and in no particular order, nominations submitted included:

• Angela Maziere for her hard work in training and regular racing including both recent XC races. • Clare Stevinson for her excellent 2nd place @ BHC and support of the Bramhall Park Run. • Ian Ashcroft for his Langley result and his G4/5 team mentoring. • Steve Dempsey and Ray Eagle for their gritty XC performances. • Damian Nicholls for his outstanding results (which month is any different?). • Malcolm Fowler for his great run at BHC and everything else that he delivers.

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• Steve Smith for his Dublin time.

So a range of nominations and from each group, but there can only be one winner and that is … Clare Stevinson. Congratulations to all nominated and of course to our winner. Your votes are crucial to ensure that we have a variety of nominations .Thank you.

Wilmslow Half Update Entries are flooding in for next year’s race. I have already received over 2,000 entries. As you know I ask for a runner’s estimated finishing time on the entry form. I received an interesting note with one of the postal entries this week; "This will be my first half marathon and I can't be certain how long it will take me, however I broke 40 minutes for 10K last week so if I can maintain a similar pace I should be able to break the hour in the half marathon". Should I tell him or will you? If only breaking the hour for a half marathon was that easy! I'm guessing he must think a Half Marathon is 13.1km! The David Lewis Centre wants to thank everyone for the support they received from runners in the last Wilmslow Half Marathon. The photo shows Maurice and Colin Gidman (the DLC Transport Manager) with the new minibus they purchased with the funds raised from last year’s race. Malcolm.

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Premier marathon des Alpes-Maritimes (Nice-Cannes) Le 9 novembre 2008  The SAGA club – ‘Society for Athletic Geriatrics Abroad’ comprising of myself, Don, Paulo and Kate, who really didn’t qualify, but gave me some female company, set off for the South of France to do the inaugural Nice – Cannes marathon. We arrived on Friday night and spent the rest of the day and the following day carbo-loading and complaining about our various ailments. Paul and Don were recovering from colds, Kate from a stomach upset and I was struck down by an allergy to something in the house, not to mention Paul suffering from the after effects of his biking accident. Four alarms ensured we all jumped out of bed at 6.00am, and after a breakfast of specially imported porridge we were picked up and on our way at 7.00 am. By this time the sun was rising and the views along the coast were beautiful. All roads to the Promenade des Anglais were closed for the 8.45 am start but we were lucky to be dropped off very near the start line – conservation of energy being all important at this stage. There was even time for a quick stroll on the beach……

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All four of us were supposed to be in different pens but Don snuck into my pen and we started off together. After an initial panic because I hadn’t set my watch properly – the splits were too small for my ‘saga’ eyes to read. Luckily the light was good so could just about make them out! We were over the start line in about 30 seconds and tried to stay at 4.5 min per kilometre. The Promenade des Anglais is quite wide so there wasn’t a problem with jostling among other runners. The scenic 42.195 km coastal route took us from Nice through the settlements of Saint-Laurent-du-Var, Cagnes-sur-Mer, Villeneuve-Loubet, Antibes, Juan-les-Pins, Golfe-Juan Vallauris, to finish in front of the Palais des Festivals et des Congres on the famous Croisette in Cannes. The first part was along the coast road, and we had fantastic views of the bay. The kilometres seemed to pass quite quickly and we were well provided with drinks and snacks, including cut-up fruit. We could see the 3:15 pace setter in the distance but just as we were approaching it we stopped at the drinks station and then lagged further behind. Don and I reached the half marathon point at 1:39 and were still going strong at about the same 4.5 min pace. However, soon after this I realised that I was losing Don and had to try and keep the momentum going by myself. Our numbers had our names printed on them so I felt quite regal as I waved to people calling out ‘Nicky’ sometimes from both sides of the road. There were fewer women so particular encouragement for ‘les filles’ or ‘les dames’ was well received. The second half of the course was definitely harder, what with the hills and the sun getting hotter. The ascent up to Juan les Pins was quite a struggle and several people whom I had overtaken before now overtook me. To be overtaken by a speed walker, who surged through all the runners at about 38k, was rather demoralising! At 35k I was struggling and starting to feel sick (too many orange segments!). Even deducting 35 from 42 was tricky! The sign for ‘Cannes’ loomed but I knew we had a rather circuitous route to get to the Palais des Festivals. An unexpected friendly face jumped out from the side of the road – it was George – ‘only 3k’. I started to think of all the equivalent distances in Wilmslow – only a warm-up to go, only a couple of Pownall Park reps. Suddenly the 3:30 pacer appeared from behind me and woke me out of my stupor. Time for a spurt! Finally, I recognised the shops in the Croisette and there was the red carpet leading to the ‘Fin’. The rest of the team arrived in quick succession, all within 15 minutes. Unfortunately, instead of enjoying all the treats they had laid out for the runners and picking up my medal, I ended up being carted away by the ‘premiers secours’, suffering from heat exhaustion. Paolo who had just crossed the line and wanted to collapse himself, got rather a shock and postponed his post-race celebrations to see where I was being whisked off to. After about an hour lying down I was fine and ready to leave. However, my fellow runners had abandoned me to fetch the bags but got sidetracked and ended up basking in the sun with a bowl of pasta, listening to the strains of Canteloupe Island played by a local jazz-beat combo. We celebrated in style in the evening with champagne and delicious French cuisine. What better way to stretch our muscles on Monday morning than by going for a stroll and having a quick swim before leaving for the airport. Paul seemed to be suffering the worst in his legs and I was just totally shattered. It was a brilliant weekend. Maybe this could be the start of many ‘SAGA’ trips. Pos Name Race Time Half 30km Chip Time 1577 Nicky Mowat 03:30:15 01:39:10 02:24:51 03:29:46 5th LV50 1860 Paul Ayres 03:35:15 01:40:24 02:28:14 03:34:29 2234 Kate Sutton 03:40:45 01:48:08 02:36:11 03:39:13 2479 Don Bullough 03:44:35 01:39:11 02:28:09 03:44:06 (8207 finishers) The splits indicate the story of the race for all of us! Nicky / Don

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Bramhall 5km - Are your times improving? Whilst perusing the race stats for Wilmslow Running Club on the park-run website I came across a couple of interesting facts; Just taking into account those Wilmslow Runners who have completed four or more races; There is only ONE member of the club who has improved every time they raced. In fact he has completed six Bramhall races and set a new PB for the course every time he has raced. So well done Ray Eagle! If you race a little more often it shouldn't be long before you threaten Steve Vernon's record. There are a couple of Wilmslow runners who have completed four races and become slower with every race but I will spare their embarrassment by not naming them! Malcolm.

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What is your Worst Mistake in a Race? My experience in The Roaches Fell Race a few weeks ago got me thinking! This was the 15 mile Roaches Fell Race starting near Tittesworth Reservoir, climbing over the Roaches then down to the River Dane, up to the summit of Shutlingsloe and then back again. Having spent fifteen miles and over two hours, battling though ankle deep mud, wading through rivers, negotiating steep, slippery and rocky paths in an attempt to hold onto 3rd place, I get within 30 seconds of the finish and inexplicably take a wrong turning and end up finishing 4th. Extremely irritating and the 2nd worst mistake I can remember making in a race. So what was the worst mistake? Over the years I have been the victim on occasions of mistakes by others. I remember one incident at the Bamford Fell Race where I was in the lead approaching a marshal at a path junction about a mile from the finish. The marshal didn't indicate which direction to run as I approached, so I continued straight on. The marshal then shouts after me "Oi. You're going the wrong way?" My reply was unprintable. What made this incident worse was that as I crossed the finish line the race organiser said to me "Excellent run, you've just missed the course record by two seconds!" However the worst mistake that was entirely my fault, was about 15 years ago in the Cheshire Cross Country League fixture at Frodsham. For those that have never competed in a Frodsham Cross Country Race, the park was rather small to host a cross country fixture and the course consisted of 1 small lap and 4 large laps on a very compact, twisty, hilly course, ideal for spectators and enjoyable for runners. On this occasion I was in 3rd place about 10 metres adrift of the two leaders going up the hill towards the finish. As in many cross country races the majority of the spectators tend to gather on the steep hill just before the finish so there were plenty to witness my mistake! Running up the hill for the final time about 300m from the finish I decided to make my move and closed the gap so that I was on the shoulder of the leaders, then I accelerated past them, sprinting uphill towards the finish. At the left hand bend at the top of the hill just as you are about to enter the finishing straight I glanced back and saw I had established at least a 10 metre gap, I sprinted towards the finish thinking this was a more straightforward victory than I expected, only for the marshal at the start of the finishing straight to shout "Well

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done. One lap to go!" Oh No, I had miscounted the laps! You don't half feel a pratt when you make such a mistake with the whole world watching! My legs were now completely knackered from sprinting up the hill and I shuffled round the final lap being overtaken by the two runners I had just passed and several other runners. I think I finally limped over the line about 10th! Malcolm. (I think this could make a good regular feature….good idea Malcolm).

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Summer Series Feedback Please keep comments coming, we’ll carry on publishing them next month. Apologies for non-inclusion of those received after I left for Mexico on Nov 21st, they will also appear next month.

ian@ianashcroft.com My lack of racing due to injury / ies means that I comment from experience and not 2007/2008! Ray made an interesting remark today: The Manchester University relays in October are flat and fast: could get multi teams and individual times for places. I will speak with Tony as we need to get TS and mugs sooner rather than later to present. This year.

• Sandstone Trail: can’t comment, sounds decent. • Whitley 10k : local decent race • Shady Oak : good race but similar to the Gun Run which I prefer • Cholmondley Castle: cant comment, played cricket there, sounds good but a drive there! • Hollins Green : big fan of all of these ( Dunham , Bowdon , Lymm and HG) • Roaches : not my bag but a good race • Rudyard Lake : Like it • Gun Run : good race • Pie and Peas : good race • Gt Warford : good one to support but need for marshals ( as with the Railway race and the AE trail race) • Goyt Valley: not a big fan! • Gawsworth : popular race • Sutton : never run it • Congleton: never run it but we need a half m in the series. • Gin Pit 5 : never run it but heard good reports • Langley : good race

We have only two of the SM series in, when there are some ten in the series: I like these and think they are good value: Stuart P has run them all and can comment. Malcolm’s races are good to support but there is a clash with marshalling. I like the idea of supporting / using different events but with a nucleus of hard core / popular events: say 12 of the 16/17 races being the hard core and the popular races with a sprinkling of new events. We clearly have a winning formula re turnout and I think in part the 4/5 and ladies categories has helped.

Nick Bishop

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I like the off-road, multi-terrain races, the Roaches, Gun run etc. Not so keen on Bowdon- not just because I'm rubbish at 5k - it's quite a boring course. There should probably be one half marathon. Has Wilmslow ever been in it?

Nicky Mowat Although my participation has yet to improve, here are my quick thoughts on next year’s SS: - Whitley and Shady Oak; Bowdon and Dunham; Roaches, Rudyard and Gun Run - two of Malcolm's Summer productions (any more would tend to be hard on helpers including Malcolm) - Macclesfield Half with Congleton as second choice, but not Leek due to date and good number of other hard, hilly runs - Buxton Road Five - Langley - and a wild card : points based on time in the flat Manchester two-mile relays on grass (early October) I think that the fact that I and several others only just managed to get our seven races in at Langley can be used to support the argument for having a good number of races throughout the extended summer. And although early November isn't summer, the weather and colours are usually OK for Langley and it is a cracking, well supported race with stiff competition for all comers.

Ray Eagle

There are no races in this year’s series that I would say 'never again'. I too think it is important that we have a variety of terrains, so a good mixture of road, trail and relatively easy fell terrain. Also lots of different distances from 5K to Half Marathon. I also believe it is better to support local races that struggle for numbers rather than races that are always oversubscribed. For this reason I would like to include Bollington Nostalgia Fell Race. If you are looking for another Fell Race, Boars Head Fell Race is also one to consider as it is mainly within Lyme Park and not too challenging, although I did also enjoy Gun Run. Regarding Wilmslow races I wouldn't include Wilmslow Half as we need as many volunteers as possible to assist and the race is always oversubscribed. Other WRC races - I had a chat with Tony last week. It is likely we will be organising races at Mobberley, Alderley and Goyt Valley again, but I haven't confirmed any dates yet. Thought I would just wait a few more weeks until the FRA fixtures calendar is out to avoid any clashes with local fell races. Great Warford 10 has been confirmed as Sun Aug 16th as Cheshire GP wanted to include it in their race series so I had to come up with a date quickly. Goyt Valley was very unlucky with the weather this year, I have never seen the course that muddy in the summer before, although most seemed to still enjoy it. Tony has suggested an alternative route in the vicinity of the lower reservoir that he thinks will be better that I will have a look at some time. I would like to include Goyt Valley again because I think it is a superb location, although I think we would hold it earlier in the summer and have a 7.30pm start. On a slightly selfish note I would like to keep around 17 races, certainly not less than 15. Working shifts if the races fall on the wrong dates, it can be difficult to get 7 races in.

Malcolm Fowler

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Although I had my best results in the flat 5ks, the races that I enjoyed most were; Roaches, Langley, Goyt Valley, Rudyard, Gun Run and Sandstone all of which offered a variety of terrain and favoured different people in different sections. There were no races in this year’s competition to which I would say ‘never again’. Races from previous years I’d be keen to see brought back; Tittesworth Reservoir, Dunham Park 5k. I think 7 races to qualify is about right. Perhaps a total of 17 races makes it too easy, but it should not be less than 14. I know it intrudes on the cross-country season and November is hardly summer but I’m supportive of holding the competition open to Langley.

Ian Ashcroft I agree that 7 races to qualify is right and no less than 14 to choose from. Races should be reasonably local (I think Morecambe and Blackpool are a bit too distant) and bank holiday races are not an option for many people. Otherwise the selection this year was good; I’d be happy to see Dunham back but not at the expense of Bowdon. My preference (but not everyone’s, is for road or hard surfaces rather than ankle breaking terrain like the Roaches) but that I suspect is wishful thinking.

Mick Fairs

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SUBSCRIPTIONS !!!!!!! This is the last chance for any member who has not paid subs! If you do not pay immediately, you will cease to be a member and therefore taken off the membership and distribution list!

ACT NOW! ♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦

Eating for Cold Weather Running

Nancy Clark, Director of Nutrition Services, SportsMedicine Associates. Some athletes embrace winter's chill as a welcome change from running in summer's heat. But others complain about hating cold weather. If that is your stance, remember that exercising with proper nutrition (and layers of dry clothing) offers the opportunity to chase away the chills. After all, an aerobic workout can increase your metabolism by 7 to 10 times above the resting level. This means, if you were to exercise hard for an hour and dissipate no heat, you could raise your body temperature from 98.6 to 140 degrees °F. (You'd cook yourself in the process!). In the summer, your body sweats heavily to dissipate this heat, but in the winter, the warmth helps you survive in a cold environment. Runners can enjoy a tropical environment in their running suit within minutes of starting exercise.

Because food provides the fuel needed to generate this heat, the right sports diet is particularly important for runners and other athletes who are exposed to extreme cold, such as skiers and skaters. Here we address some

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common questions and concerns about winter and nutrition and offer tips to help you enjoy the season. For safety sake, winter athletes should always carry with them some source of fuel in case of an unexpected slip on

the ice or other incident that leaves them static in a frigid environment. Winter campers, for example, commonly keep a supply of dried fruit, chocolate or cookies near by for fuel if they wake up cold in the middle of the night. You want to have an emergency energy bar tucked in your pocket, just in case...

Why do we feel hungrier in the winter than in the summer? A drop in body temperature stimulates the appetite and you experience hunger. Hence, if you become chilled during winter exercise (or when swimming, for that matter), you will likely find yourself searching for food. Eating "stokes the furnace", generates heat, and helps warm your body. Food's overall warming effect is known as thermogenesis (that is, "heat making"). Thirty to sixty minutes after you eat, your body generates about 10% more heat than when you have an empty stomach. This increased metabolism stems primarily from energy released during digestion. Hence, eating not only provides fuel but also increases heat production, warmth.

Do we burn more calories when we exercise in the cold? Cold weather itself does not increase calorie needs. You don't burn extra calories unless your body temperature drops and you start to shiver. (And remember: the weather can actually be tropical inside your exercise outfit). Your body does use a considerable amount of energy to warm and humidify the air you breathe when you exercise in the cold. For example, if you were to burn 600 calories while cross-country running for an hour in 0 degrees °F weather, you may use about 23 percent of those calories to warm the inspired air. In summer, you would have dissipated this heat via sweat. In winter, you sweat less. If you are wearing heavy clothes, you will burn a few more calories to carry the extra weight of skis, boots, heavy parka, snow shoes. The Army allows 10% more calories for the heavily clad troops who exercise in the cold. But the weight of extra clothing on, let's say, winter runners is generally minimal.

Why do we shiver when we get cold? Shivering is involuntary muscle tensing that generates heat and offers a warming effect. When you first become slightly chilled (such as when watching a football game), you will find youself doing an isometric type of muscle tensing that can increase your metabolic rate two to four times. As you get further chilled, you will find yourself hopping from foot to foot and jumping around. This is Nature's way to get you to generate heat and warm your body. If you become so cold that you start to shiver, these vigorous muscular contractions generate lots of heat - perhaps 400 calories per hour. Such intense shivering quickly depletes your muscle glycogen stores and drains your energy. This is when you will be glad you have some emergency food in your pocket!

What is a big nutritional mistake made by winter athletes? Failing to drink enough fluids is a major problem among winter athletes - runners and winter hikers alike. Cold blunts the thirst mechanism; you will feel less thirsty despite significant sweat loss (if you overdress), to say nothing of respiratory fluid loss. That is, winter athletes need to consciously consume fluids to replace the water that gets lost via breathing. When you breath in cold dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water. Some winter athletes purposefully skimp on fluids because urinating can be problematic - too much hassle to shed layers of clothing. Yet, dehydration hurts performance and is one cause of failed mountaineering adventures.

What's best to eat to warm up? If you become chilled by the winter weather, as can easily happen if you wear sweaty, wet clothing that drains body heat, fail to wear a hat (30 to 40% of body heat can get lost through the head), or drink icy water (from a water bottle kept on the outside pocket of your backpack when winter hiking), the best way to warm yourself up is to consume warm carbohydrates - hot cocoa, mulled cider, and steaming soup, as well as oatmeal, chili, and pasta. The warm food, added to the thermogenic effect of eating, contributes

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to rapid recovery. In comparison, cold foods and fluids chill your body. Research subjects who ate a big bowl of ice cream in five minutes experienced a drop in fingertip temperature of 2 degrees °F in the first five minutes, 5 degrees in 15 minutes. In summer, this cooling effect is desirable, but in winter, hot foods are the better way to warm yourself. Bring out the thermos of soup!

Why do we gain weight in the winter? Some people eat more because they are bored and less active. Instead of going out running, they are eating mindlessly in front of the television. For others, the change of seasons has a marked affect upon their mood (known as Seasonal Affective Disorder). Changes in brain chemicals increase carbohydrate cravings and the desire to eat more. Holiday temptations also contribute to weight gain. A study of 195 people indicates they gained on average 0.8 pounds in the six weeks between Thanksgiving and New Years. Overweight and obese people gained even more, with about 14% of the group gaining more than five pounds. The problem is, very few of the subjects lost those holiday pounds... that is eight pounds in ten years. One weight management solution is to stay active in the winter. By investing in proper clothing, you will be able to stay warm from head to toe. You will benefit from not only being able to enjoy exercise but also from sunlight - a good way to battle winter depression (and attempts to cheer yourself up with food). Winter exercise is an asset for managing health, weight and the winter blues. The tricks are to dress right, fuel well, prevent dehydration - and you'll stay warm!

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CHRISTMAS BASH

Date: Saturday 3rd January 2009 Venue: Alderley Tennis and Cricket Club Time: 8pm prompt

Dress: Smart/Casual Price: £10 per person INCLUDING complimentary welcome drink!

Live music ….DJ……fun, fun, fun!!

Please bring puddings.

Please give names to either Kate, Nicky, Nick or Charlotte ASAP to allow for catering.

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Two Version’s of Tony’s Boot Camp Sunday 23rd November 2008 The first comes from Nina… Well, this training day was just about my toughest training experience ever, especially with my limited running career! The day was split into three sessions, a run; a training session and a “fun” activity! We started by meeting at 9.30am on a miserable Sunday morning, on a farm in the Peak District, somewhere near Langley. The day kicked off with a five mile loop run with some road and some off road. The weather was not at its best, with showers and icy winds. As we approached the hill tops we came across some very slippery and icy ground, XC shoes were required! Then it was down and up (again!) and round and down back to the farm where we had started – where tea, coffee and tasty flapjack awaited us. Tony kindly allowed us a little longer to drink and change our wet clothes before marching us across the road to a field for some more “training”. Off we went… in our usual fashion, Louisa and I were a little behind the others and missed the proper warm up, which took the others along a nature trail. Instead, we ran up a hill, when the weather took a turn for the worse and we were exposed to sleet, stinging our faces and strong icy winds. We tried to hide behind trees, but it just seemed to get worse and I think we were both about to give up and cry! We caught sight of the rest of the group below and gingerly ran down to meet them at the start of the course which Tony had been mapping out with flags. The weather improved slightly, well, the wind and hail subsided. We did three sets of pyramid training and then (as some of us were about to collapse), Tony made us run up a hill saying, “It will build your muscles and make you stronger!”. At the top of the hill, my legs were shaking and all I wanted was a hot drink… or something stronger! Back at the farm for a refuel and to find out more about the “fun” activity. This exercise was a type of orienteering. We had maps of the area which was marked with numbers, each number held a clue and carried points. We had to get 45 points to qualify for the hotpot dinner! There was a time limit of one hour and a very harsh five point penalty for every minute we were late back. I set off with Trevor and Kasey, ran through a muddy field, around a few farms, finding clues and solving riddles. It was good fun and we notched up 57 points and were back three minutes early! Only Damian and Malcolm managed the whole course up Shuttlingsloe and back, picking up lots of points en route. The day concluded with a hotpot dinner and a discussion around training, comparing different approaches and individual programs. I found this really interesting and picked up a few tips, which I have put into practice already! In summary, a very wet and tiring day, but lots of fun. It has really helped me gain some focus on training. So a huge thanks to Tony for organising the day (and nearly killing some of us!). We are already looking forward to the next one and I would encourage those who couldn’t make this session to come along next time. Nina

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The second comes from Malcolm… A Wilmslow Running Club Training Day organised by Tony at the scenic location of Wildboarclough with lots of free food!! - this sounded like an excellent idea and something not to be missed! Driving to Wildboarclough with the windscreen wipers on maximum and the temperature gauge hovering just above freezing, I began to have my doubts! First challenge of the day was a five-and-a-half mile 'warm-up' run and in this weather it certainly took five and a half miles to warm up! Tony issued precise directions (just run down the track to the road, turn right, then right again, over the bridge, up the hill, left up the stony path, across the road, over the stile, past the farmhouse, down the hill, though the gate and then follow the road back to the start ). It didn't exactly inspire confidence and many wondered whether they would be lost for days! Damian set off at great speed with myself and Jim trying to keep up, but luckily Damian couldn't leave us too far behind as he didn't know the way! By some miracle everyone did eventually find their way back and get a chance to thaw out, change into dry kit, grab a brew and flapjack before the next training exercise. The 'apricot and date flapjacks' were excellent and I had the dilemma of whether I wanted to run a high quality hill session or have another flapjack - the flapjack option won! We then had another short warm-up run to the top of the hill and round the nature trail, but with gale force winds and horizontal hail it was more a survival run than warm-up run. Then came the hill session - not the easily runnable hills encountered at Quarry Bank Mill, but the sort of hills where your legs feel like a clockwork toy winding down as your quad muscles slowly pack up as the hill gets steeper and steeper. After surviving this and returning to base for further brews and flapjacks it was time for the final exercise, an orienteering/quiz type event where we divided into teams and had to visit as many control sites shown on the map as possible and answer the questions on the sheet. All to be completed in under one hour. Myself and Damian formed one of the teams and off we went. The beauty of this type of event is that teams set off in various directions and it isn't always clear which is the best route choice. Most seemed to be trying a sort of clockwise loop whereas myself and Damian went roughly anti-clockwise around the controls. It quickly became obvious that we weren't going to be able to visit all the controls within one hour so we decided it would increase our chances if Damian ran up to the top of Shuttlingsloe to get the clue there, whilst I visited all the lower checkpoints at the Northern end of the map. Tony later referred to this as cheating, but I call it 'using our initiative!' Inevitably in the constant drizzle my pen stopped working so an added complication was not just finding all the clues, but memorising them until I could get back into the dry and write them down. Damian and I then met up again at the bottom of Shuttlingsloe and it was a mad sprint round the south end of the map to try and bag the remaining clues before clambering up the hill back to the finish. My legs had completely gone by this stage and it was touch and go whether we would make it within the hour, but we did finally make it with 30 seconds to spare! Another chance for everyone to get changed into yet more dry kit and get warm before enjoying an excellent meal and discussing different aspects of training. All in all, an enjoyable day despite the weather and something I think we should organise again.

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Spotlight On … Kasey Lynch

1. Which books are by your bedside? A huge pile as I read so much – Notes from an Exhibition (Patrick Gale), Schotts Original Miscellany, Crystal Ski brochure and the latest copy of ‘Heat’ magazine for the latest gossip!

2. Which famous person would you most like to have dinner with and why? It would have to be Paula Radcliffe just because she is an absolute legend and the most inspiring runner to people of all levels. On the other hand I would never pass up dinner with Orlando Bloom for obvious reasons ☺

3. Where would you spend your dream holiday? Safari in the Kruger National Park followed by a luxury week sipping cocktails on the beach in Zanzibar.

4. What music do you listen to? The Killers, Snow Patrol, Leona Lewis and anything I can dance to! I never listen to music when running though as I much prefer to tune in to the sounds around me.

5. What’s your signature dish? I make a mean Thai Chicken Curry and also like making fajitas - always with a gin and tonic.

6. What’s your favourite car? If I could afford it I’d have an Audi R8.

7. When did you start running? I’ve been plodding along by myself for years but up until a couple of years ago ran mainly on the treadmill. I entered a 10km with work 18 months ago and I was hooked but still didn’t have the courage to join a club until earlier this year when I realised I needed a bit more ‘structure’ to my running to see improvements.

8. What’s your favourite racing distance and why? I’d only ever done shorter races until October this year when I entered the Kingston Running Festival 16 mile race in Kingston-on-Thames. I ran my best race ever and loved the feeling of completing a much longer distance – it took me 2:20 and I managed 10km and 10m PBs along the way which I couldn’t quite believe! I seem to struggle with shorter distances and it takes me a few miles to get into my stride, breathing right etc so I feel as though I only get going once I reach 8 or 10 miles. I am running the Paris Marathon on 5th April next year and am so excited!

9. How much running do you generally do a week outside training sessions? Up until recently I have been running two or three times a week with three gym sessions per week, treadmill or cross training. I now have my marathon training schedule in place and am running four or five times a week with a long session on Sundays. I ran 12 miles last Sunday but could do with some new routes if anyone has any to pass on?

10. What other sports do you enjoy, either actively or as a spectator? I love skiing and mountain biking and try to get over to the Alps a couple of times a year for both. I used to do a lot of show jumping and eventing with my horses but don’t have the time (and money!) for that anymore. As for spectator sports, my boyfriend is a rower and ‘spectating’ involves consuming large quantities of champagne and strawberries while trying not to miss the actual races, which can be a lot of fun if the British weather holds up.

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CLUB HANDICAP

Boxing Day – 10am from the Rugby Club

Handicap start times Nina Birch 00:00 David Wheable 11:52 Sarah Miles 00:07 Kate Sutton 12:09 Charlotte Godfrey 00:46 Don Bullough 12:41 Kasey Lynch 01:31 Geoff Gilbert 12:51 Stephen Feber 01:47 George Livesey 12:51 Trevor Faulkner 02:28 Rick Air 13:35 Robert Dunkley 02:58 Gavin Mendham 14:12 Stuart McIntosh 03:52 Sue Hool 14:13 Roy Pownall 04:05 Paul Nichols 14:20 Louisa Gilbert 04:16 Andy Watts 14:28 Julie Lucas 04:27 Steve Smith 14:45 Angela Maziere 04:59 Jane Saunders 14:51 Rod Coombs 05:28 Nick Bishop 15:20 Peter Watson 05:35 Tony Hulme 15:48 Catriona Marshall 06:29 Vicky McKinnon 15:52 Anne Brindley 06:41 Rob Gilbert 16:17 Simon Fenton 06:55 Ian Smallwood 16:24 Owen Ashcroft 07:45 Mike Cooper 16:43 Penny Hinke 08:10 Mick Fairs 16:49 Amanda Bradbury 08:13 Mark Bale 16:55 John Porteous 08:23 Steve Dempsey 17:17 Chris Watts 08:25 Ray Eagle 17:55 Huma Rahman 08:26 Jeffrey Capper 18:14 Sarah Waite 08:28 Bill Heaton 18:42 Ian Ashcroft 09:20 Stuart Parrott 20:49 Jamie Smith 09:38 Tom McGaff 20:52 Neil McAleece 09:41 Jim Pendrill 21:16 Steve Russell 10:13 Trevor Morris 21:28 Sally Price 10:24 Rob Downs 21:43 Nicky Mowat 10:48 Malcolm Fowler 22:13 Gareth Trimble 10:59 Damian Nicholls 23:47 Clare Hawkes 11:45

Usual course – Club, Twinnies Bridge, top path to Mill car-park, Norcliffe Chapel, Altrincham Road to runway. Path beside runway towards hotel known as Valley Lodge but now Holiday Inn. Left along footpath, through Styal Woods, going up the steps, at road right down past Styal Mill. Follow Bollin to Twinnies Bridge and club. Unsure of the route? – the Sunday run on December 21st. will be a figure of eight. Following the usual 9am start, it will return to the rugby club at around 10am and the second half will be the handicap course. Handicaps are based upon your average score on mike-damian equivalent time scale for the 17 2008 Summer Series races plus Four Villages, Alsager, Wilmslow Half, Mobberley 5 and Alderley Edge 5. Only those who have run in at least three of these races are included on the list above. If anyone else is thinking of running could you contact Ian Ashcroft for a handicap time. As in the past, Christmas guests are welcome to join in, please talk to Ian about a handicap time for them. Race Director: Paul Sanders EVERYONE WELCOME AFTERWARDS FOR TEA, MINCE PIES AND BARA BRITH AT 36 CARRWOOD

Summer Series – Where Were You at Your Best?

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Gun

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Pie

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War

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Goy

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Damian Nicholls 103 103 104 101 103 97 97 100 100 102 99 98 Malcolm Fowler 106 101 107 101 104 106 102 108 104 Jim Pendrill 110 108 113 111 107 109 108 108 107 106 103 104 104 102 Rob Downs 106 107 109 106 107 108 115 105 Tom McGaff 107 112 107 111 109 109 108 107 Stuart Parrott 109 109 107 110 109 112 110 Steve Dempsey 114 118 119 118 120 120 118 119 117 Mike Cooper 115 123 119 123 120 122 116 120 115 115 125 123 120 126 Mark Bale 122 120 120 118 119 119 121 120 118 118 122 122 Mick Fairs 118 121 122 124 124 121 120 119 119 120 Tony Hulme 123 120 120 121 122 120 120 126 124 127 122 124 124 123 122 Ian Smallwood 115 120 122 122 122 123 119 121 Rob Gilbert 119 120 120 121 119 124 123 Ray Eagle 123 119 116 117 116 219 114 Vicky McKinnon 122 124 125 122 121 123 121 Andy Watts 121 124 122 127 126 129 126 129 128 Steve Smith 123 125 126 126 123 125 126 125 126 123 Gavin Mendham 121 126 127 132 133 127 130 132 127 125 127 131 Don Bullough 128 131 135 134 124 131 127 131 127 134 130 Paul Nichols 127 124 124 123 136 129 123 Geoff Gilbert 130 131 133 129 128 129 131 130 129 136 133 132 Kate Sutton 132 131 132 134 134 135 133 134 132 131 133 134 131 130 Gareth Trimble 136 136 138 133 137 132 130 126 130 132 Sue Hool 133 124 126 130 128 139 128 Rick Air 129 134 126 128 129 125 130 125 Ian Ashcroft 143 141 140 138 139 140 140 143 138 144 142 141 140 145 140 Penny Hinke 145 143 140 142 143 145 141 147 145 146 146 141 140 144 141 Nicky Mowat 137 137 139 136 132 134 134 John Porteous 144 139 142 144 143 143 144 142 Owen Ashcroft 148 144 143 143 142 145 145 155 147 140 145 Chris Watts 155 145 146 143 138 136 137 Amanda Bradbury 143 143 141 143 144 150 150 147 142 141 156 Catriona Marshall 155 153 147 146 145 147 151 143 146 Peter Watson 158 151 157 158 146 147 149 155 Roy Pownall 158 149 151 153 153 158 156 157 156 154 148 152 Sarah Waite 145 143 143 144 142 142 155 Rod Coombs 150 151 153 150 152 150 150 158 Julie Lucas 155 150 152 153 154 156 154 151 156 159 Angela Maziere 152 156 156 152 152 154 152 147 Sarah Miles 170 172 172 165 159 161 161 164 166 161 186 178 Louisa Gilbert 155 155 153 156 154 151 157 151 Trevor Faulkner 152 161 155 161 166 159 156 160 159 161 Nina Birch 160 165 162 161 176 170 166 167 169 Charlotte Godfrey 164 168 160 183 159 163 166

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Best 2008 Individual Performances

1 Rob Downs M40 2:41:48 London 1 2 Malcolm Fowler M45 2:46:19 Edinburgh 3 Andrew Penney M 2:53:18 Edinburgh 2 4 Philip Smith M 3:02:12 London 5 Steve Smith M45 3:06:48 Dublin 6 6 Sue Hool L 3:08:01 Edinburgh 7 Mike Cooper M40 3:11:03 London 7 8 Trevor Morris M45 3:12:41 London 4 9 Andy Watts M55 3:12:49 London 12

10 Nicky Mowat L45 3:28:07 London 13 11 Paul Nichols M 3:28:25 Dublin 12 Paul Ayres M50 3:34:29 Alpes 9 13 Gareth Edwards M 3:37:12 London 14 Sean Barry M 3:38:23 London 15 15 Kate Sutton L45 3:39:18 Alpes 16 Don Bullough M45 3:44:06 Alpes 17 David Wheable M40 3:56:11 Abingdon 18 Amanda Bradbury L 3:56:45 London 19 Julie Lucas L40 4:04:37 London

figures in italics 2007 club ranking

Errors and omissions to ian@ianashcroft.com, please

Marathon

Best 2008 Club Performances Man Rob Downs 2:41:48 London M>40 Rob Downs 2:41:48 London M>45 Malcolm Fowler 2:46:19 Edinburgh M>50 Andy Watts 3:12:49 London M>55 Andy Watts 3:12:49 London Lady Sue Hool 3:08:01 Edinburgh L>35 Nicky Mowat 3:28:07 London L>40 Nicky Mowat 3:28:07 London L>45 Nicky Mowat 3:28:07 London L>50 Nicky Mowat 3:29:46 Alpes

Club Records Man Ian Bell 2:37:30 Leeds 1989M>40 Rob Downs 2:41:48 London 2008M>45 Mick Fairs 2:54:45 London 1999M>50 Mick Fairs 2:54:45 London 1999M>55 Andy Watts 3:08:34 London 2006

Lady Arabella Woodrow 3:07:27 London 1993L>35 Arabella Woodrow 3:07:27 London 1993L>40 Anne Brindley 3:14:12 Abingdon 2006L>45 Nicky Mowat 3:28:07 London 2008L>50 Nicky Mowat 3:29:46 Alpes 2008

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Race & Training Planner This winter, for those wishing to improve, a few extra training sessions, the main accent being on strength. Some Saturday mornings, 8:30 start, approx. 1 hour additionally a second Sunday training day

9:30 5 mile run 10:30 training discussion 11:30 interval session 1:00 lunch 2:00 training tips 2:30 fun event

and for a change of scene the Llandudno 10k on February 8th., if there is enough demand to take part in the race I will hire a coach.

Tony Hulme Please let me know of any races that you think others may be interested in running. ian@ianashcroft.com Sun Dec 7 Stockport 10 miles Sat Dec 13 St Helens Sun Dec 21 Telford 10k fast course 21 Christmas Cracker Boxing Day Club Handicap Sun Jan 4 Woodbank Pk Sat Jan 10 Cheshire Championships Winsford Sun Jan 18 Four Villages Half http://www.fabian4.co.uk/default.aspx?EventID=153 Closing date is Dec 1st. it tends to fill-up early and frequently a number of Wilmslow runners are left disappointed.

Sat Jan 24 Northern Championships St. Helens

Sun Feb 1 Alsager 5

Sat Feb 7th Wythenshawe Pk and presentation event

Sun Feb 8 Llandudno 10k prizes for first 3 in all categories

Sat Feb 21 National Championships Parliament Hill, London Sun Mar 15 St. Anne’s 10 mile Sun Mar 29 Wilmslow Half The race tends to fill-up by mid-Jan. An early reminder that WRC members are required to marshal or, if they run, provide a substitute marshal. Cross-Country highlighted

Cheshire Grand Prix 18/1/09 Four Villages Half 01/2/09 Alsager 5 29/3/09 Wilmslow Half 12/4/09 South Cheshire 10K June 20?? Lymm 5K August 5?? Pie and Peas 16/8/09 Great Warford 10 27/9/09 Sutton 10K Kate Sutton

Bramhall Park Time Trial free weekly 5km

every Saturday 9am www.bramhall.parkrun.com 

organised by Rob Downs