Happy Birthday this week to Alando Alfred, Clifford Barley, Gregory Dunson, Isabelle Fleet, Oliver Greenstein, Sean Lodovica, Neo Mohammadian, Thomas Ramdhan, Harvey Shafer-Symons, Sam Taylor-Outridge, Holly Taylor, Pascaline Wangui
125TH SBH ANNUAL GENERAL MEETING – Took place last Tuesday at Allianz Park, a report will be published next week.
For the remaining newsletter information and results
BRITISH ATHLETICS FUTURES PROGRAMME 2015-2016 – Congratulation to THOMAS RAMDHAN (RYAN FRECKLETON) and GEORGE EVANS(COLIN MCCULLOCH) who have been selected for the scheme, designed to support prominsing young athletes. “Futures” is a British Athletics support programme for athletes and their coaches which underpins the World Class Performance Programme (WCPP). The 2015-16 programme runs from 1 December 2015 to 30 November 2016 and will continue British Athletics’ drive towards more targeted support for athletes and their coaches.
RUN BRITAIN GRAND PRIX SERIES 2015 – Congratulation to RACHEL FELTON V35 who earned the women’s crown after a consistent series, finishing fifth in Leeds last weekend in a time of (33:32). RACHEL started the series finishing 5th in the London 10km, then 3rd at the Bristol 10km, following these had two race victories at the Cardiff 10km and Cardiff half marathon, therefore going into the final event at Leeds in a strong position, and extended her lead at the top of the standings to 992 points. In the Men’s section KOJO KYEREME V40 finished in 4th place with 1037 points, running the first 4 events only, following these KOJO was In his final phase of preparing for the New York Marathon.
NORTH LONDON CHAMPIONSHIPS – Took place last Saturday 21 November at Hackney Marshes.
6000m – Senior Women GRACE CONROY 51st (32.22), 71 runners finished, the winner was Alex Gounetas of Eton Manor/Highgate (24.39)
8000m – Senior Men 131 runners finished, the winner was John Franklin of Serpentine (28.42)
ALLAN SMITH – The following article was published in Athletics Weekly recently.
Winning my first British indoor title was a good feeling, but I’m not getting carried away. In realistic terms there weren’t any “big name” athletes in the field on the day. Missing five main contenders did cut the field numbers massively.
I had failed to reach my potential in 2014. Without a doubt, the 2015 indoors season was consistently my best yet.
Making my first senior GB team for the European Indoors is something I had been chasing since the end of 2013 when I had claimed bronze at the European under-23 championships. However, a ropey third time clearance at an early height placed me low in the table carrying forward onto the later heights. After failing 2.24m on my first attempt and watching numerous athletics go clear, I took a risk and passed to the next height of 2.28m. It didn’t pay off and I failed to progress to the final. It has given me the drive and motivation not to let that happen again.
I’m well aware that 2.29m just isn’t good enough on the world stage. I finished only 19th in the world rankings indoors and I need to change that. I want to breach the gap into the top 10 in the world. I have high standards and I am not afraid to chase after them.
I have a strong supportive team behind me. I am coached by Bryan Roy and living back in Edinburgh, Neil Shanks and Sean Tough do my strength and conditioning. I train at Grangemouth and Pitreavie and do weights at Herriot Watt University. I trained with Fuzz Ahmed in Birmingham for 2014. During a weights and a jumps session I need to be mentally switched on to get the most out of the training session. I try to replicate the fighting mentality that comes naturally when I compete and grasp any adrenaline I can.
Constantly listening to music throughout some sessions helps me to stay focused. I pause whatever I am playing to receive feedback and talk about the plan moving forward for the next lift or jump. There are lots of artists included in my “gym” playlist including Meek Mill, Rick Ross, Kanye West, Drake, Big Sean, Skrillex and Hardwell.
My favourite session is a high jump session or short sprints with some friendly competition from my training partners.
Circuits during the winter and 20 minute runs are horrible. I do not enjoy them one bit.
Every morning I make a smoothie containing strawberries, blackberries, raspberries, blueberries, mango, Greek yoghurt and spinach. It is my morning fuel. I eat pretty much anything, but a peppered steak with sweet potato and a handful of vegetables, chicken fajitas and spaghetti bolognaise are among my favourite meals.
Being an athlete is a slow learning process. There are a lot of ups and downs, but remaining positive and staying realistic is key to progressing.
TYPICAL WEEK’S TRAINING
Monday – AM: • Standing 5 stride scissor kick (8 jumps total excluding warm up) Run 90% 40m x 6 • Bound Circuit 4 sets x 3 reps: Stiff leg calf jumps, Forward lunge, Squat jumps (Hands on hips), Reverse lunge, Swedish Jumps, Lunge into knee drive, Tuck jumps Side lunge, Bunnies
PM: • 5 sets x 5 reps at all exercises. Step up, hang clean, full squat, straight leg dead lift. Finishing with a various selection of core exercises to finish for 10 minutes.
Tuesday – AM: • Hurdle walk overs – 6 hurdles x 3 sets • Mobility – 2 sets x 1 rep over 20m • Ankle rolls High toe walks • Moving Glute stretch • Moving Hamstring • RDL walks • High Knee walks • Moving Hip Swings • Side Stepping• Backward Walks • High Knee hugs
PM: High jump drills in a straight line over 20-30m • Ankle rolls • Heel pick up • Medium knees • Straight legs short • Straight Legs long • Claw backs • Walking high knees • Left over right •Right over left • Side open up •Side open down
Wednesday – Rest
Thursday – AM: • Stretching and self-release with foam roller
PM: • High jump technical rhythm Circuits – 3 sets x 2 reps: • Lunges (Forward then Back) Alt Leg, crunches, back extension, reverse crunches, mountain climbers, sit ups, superman 8 and Russian twists.
Friday – AM: • High jump drills in a straight line over 20-30m (as Tuesday pm) plus 60m x 4 sprints
PM: • Weights – 5 reps x 5 sets. • OH squat, power clean, single leg squat, SLSLDL. • Finishing with core exercises
Saturday – Rest
Sunday – High jump technical session
The above sessions are specific to Allan and may not be suitable for other athletes
AMMENDMENT – MATTHEW MCATEER U13 finished 73rd (8.44) in the London Youth Games U13 race last week.
SBH MEMBERS INJURY CLINIC, PHYSIOTHERAPY ASSESSMENT – KATIE DOODY and JONATHAN VARNAVAS are taking a winter break from the regular Tuesday and Thursday sessions. JONATHAN will be providing free consultations between 18.00pm and 19.30pm on the following Thursdays: 19 November, 3 & 17 December and 7 & 21 January 2016.
FOR A REGULAR CONSULTATION AT OTHER TIMES YOU CAN CONTACT KATIE ON 07988 927305 AND JONATHAN ON 07949 392945
THE RENOVATION WORKS AT THE SHAFTESBURY BARNET HARRIERS CLUB HOUSE ARE NEARLY COMPLETE – Middlesex University have agreed to buy some new weights equipment and are now waiting for the items to be delivered and fitted. We have been given no firm indication as to when this will happen. All building works have been completed. As soon as the equipment arrives, Middlesex University will arrange for an induction course for all our coaches and elite athletes who are planning to use the new facility. There will also be a change of access and use, with a FOB entry system on all 3 doors (2 external and 1 internal). Information on how to register for the new entry system will be published next week.
ENGLAND ATHLETICS NEWSLETTER – This is the link showing their current information, November Issue 1
RUN! LONDON NEWSLETTER – This is the link showing their current information, October Issue
UPCOMING FIXTURES FOR THE NEXT 4 WEEKS
FRATERNITY AND SORORITY CUPS – Takes place next Saturday 28 November at Trent Park, Cockfosters Road, Middlesex (SatNav EN4 0PS). The start is close to the car park which is accessible from the western gate of Trent Park, found on the left-side before reaching Cockfosters underground station (Piccadilly line). The race starts at 2.30pm for Men/Women – Junior, Senior and Veteran. Numbers will be given out close to the start area.
Note: You do not have to be pre-entered, just turn up and run.
NORTH WEST LONDON LEAGUE – The second fixture of five takes place next Saturday 28 November at Trent Park, Cockfosters Road, Middlesex(SatNav EN4 0PS). The start is close to the car park which is accessible from the western gate of Trent Park, found on the left-side before reaching Cockfosters underground station (Piccadilly line). Timetable – Under 11 Girls commence at 12.45pm, Under 13 Girls and Under 11 Boys commence at12.55pm, Under 15 Girls and Under 13 Boys commence at 13.10pm, Under 17 Women and Under 15 Boys commence at 13.30pm, Under 17 Men commence at 13.55pm, Numbers will be given out close to the start area.
Note: You do not have to be pre-entered, just turn up and run.
UK CROSS CHALLENGE INC EUROPEAN TRIAL – Takes place next Saturday 28 November at Sefton Park, Croxteth Drive, Liverpool (SatNav L17 3AL). Note Under 17 athletes can qualify for the Under 20 team, use this link for selection policy http://www.britishathletics.org.uk/world-class/2015-16-cross-country-selection-policies/ . Please use this link to enter, Entries close Friday 20 November.
Timetable 12.15pm, Under 17 and 20 Women (4400m), 12.35pm, Under 17 Men (5500m), 12.55pm, Under 20 Men (6700m), 13.20pm, Senior Women (8100m), 14.00pm, Senior Men (9800m), prior to these there are races for the Under 11 to Under 15 Boys/Girls.
START FITNESS METROPOLITAN LEAGUE – The third fixture of five takes place on Saturday 5 December at Wormwood Scrubs, Linford Christie Stadium, Du Cane Road (SatNav W12 0AE). Enter main car park off Du Cane Road (via Artillery Lane), through 6’6” height/width barrier. Extra parking will be available in the enclosed/fenced hospital parking area. Parking is free in all areas at the week-end. Timetable 1.00pm U11 (Over 9) Boys/Girls (1.5km),1.15pm U13 Boys (3km), 1.20pm U13 Girls (3km), not before 1.35pm U17 Men and U15 Boys (4km), not before 1.40pm U17 Women and U15 Girls (4km), not before 1.55pm U20, Senior and Veteran Women (6km), not before 2.35pm U20, Senior and Veteran Men (8km).
Note: You do not have to be pre-entered, just turn up and run.
Please go to Start Fitness Metropolitan League web site www.metleague.co.uk for information on course maps, directions etc will be available 2 weeks prior to the race.
WINDSOR, SLOUGH, ETON & HOUNSLOW INDOOR MEETING – Takes place at Thames Valley Athletics Centre, Pococks Lane, Eton (Satnav SL4 6HN) on Sunday 6 December. Events 60m, 60m Hurdles, Pole Vault (Over 2.50m) and High Jump. Entries on the day – all age-groups, £5 per event. Check in from 10.30am in the WSEH clubroom, close at 12.00 midday. Contact details Dennis Daly 01753 686169.
MANCHESTER SPORTCITY INDOOR MEETING – Takes place at Sportcity, Alan Turing Way (Satnav M11 2FF) use Gate 2 on Alan Turing Way and park in the Tennis Centre/Media Centre, on Sunday 6 December. Events 60m, 60m Hurdles, 300m, 600m, Pole Vault, Long Jump, High Jump and Shot. Pole Vault (A) SH at 2.00m, (B) SH at 3.20m. Long Jump (A) under 5.00m, to start at 10.30pm, (B) over 5.00m. Shot for U15 and U17’s only. £5 per event, entries on the day extra – Age-groups U15 to Senior. For all details including how to enter please use this linkhttp://www.saleharriersmanchester.com/attachments/5612c94304a38.pdf/COM%20Indoor%20entry%20form%20201516%20%281%29.pdf
NORTH WEST LONDON LEAGUE CROSS COUNTRY – The third fixture of five takes place at Finsbury Park, Hornsey Gate, Endymion Road London(Satnav N4 2NQ) on Saturday 12 December. Timetable – 13.00am U11 Girls, 13.10am U11 Boys & U13 Girls, 13.25am U13 Boys & U15 Girls, 13.45amU15 Boys & U17 Women, 14.10am U17 Men.
Note: You do not have to be pre-entered, just turn up and run
SOUTHERN INTER COUNTY AND MASTERS CHAMPIONSHIPS – Takes place on Saturday 12 December at Shuttleworth Park, Biggleswade, Bedfordshire. Timetable – 11.04am U13 Girls (3000m), 11.00am 50+, 60+ Men (10000m), 11.20am U13 Boys (3000m), 11.40am U15 Girls (4000m),11.43am 40+, 50+ Women, 70+ Men (6000m), 12.10pm 40+ Men (10000m), 12.25pm U15 Boys (4000m), 12.50pm U17 Men (5000m), 13.15pm U17 Women (5000m), 13.15pm U20 Women (6000m), 13.40pm U23 Women (6000m), 13.40pm Senior Women (6000m)
Note: You will have to be pre-entered by your County Team Manager.
INDOOR MINITHON FOR SCHOOL YEAR 3 TO 7 – Takes place at Lee Valley Athletics Centre are 61 Meridian Way, Edmonton (Satnav N9 0AR) onSaturday 12 December, athletes can choose any three events applicable to their age group. The cost is £12 for all 3 events. For event information and to enter please use this link.
https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/childrens-athletics-activities/minithon/ Closing date for entries is Wednesday 9 December.
EHAC METASWITCH INDOOR GAMES – Takes place at Lee Valley Athletics Centre are 61 Meridian Way, Edmonton (Satnav N9 0AR) on Sunday 13 December. All age-groups including U13. Timetable 12.30pm to 16.30pm. For event information and to download entry form please use this link.https://www.visitleevalley.org.uk/go/lee-valley-athletics-centre/#competition-entry-forms Closing date for entries is Monday 7 December.
SOUTHERN COMBINED EVENTS INDOOR CHAMPIONSHIPS – Takes place at Lee Valley Athletics Centre are 61 Meridian Way, Edmonton (Satnav N9 0AR) on Saturday 19 December and Sunday 20 December. Age-groups are U15 to Senior Pentathlon and U17 to Senior Heptathlon. For event information also to enter please use this link http://seaa.org.uk/events/track-and-field.html Closing date for entries is Tuesday 8 December.
TRACK ACADEMY INDOOR SPRINT CHALLENGE – Takes place at Willesden Sports Centre, Donnington Road, London (Satnav NW10 3QX) onSaturday 19 December. All age-groups. Timetable 11.00am Indoor warm up, 12.00noon 60m round 1, 13.30pm 60m Hurdles U15 to Senior, 14.00pm60m round 2. For event information also to enter please use this link http://goo.gl/forms/b1X3LVMUuM
Closing date for entries is Thursday 17 December.
MANCHESTER SPORTCITY INDOOR MEETING – Takes place at Sportcity, Alan Turing Way (Satnav M11 2FF) use Gate 2 on Alan Turing Way and park in the Tennis Centre/Media Centre, on Sunday 20 December. Events 60m, 60m Hurdles, 300m, 600m, Pole Vault, Long Jump, High Jump and Shot. Pole Vault (A) SH at 2.00m, (B) SH at 3.20m. Long Jump (A) under 5.00m, to start at 10.30pm, (B) over 5.00m. Shot for U15 and U17’s only. £5 per event, entries on the day extra – Age-groups U15 to Senior. For all details including how to enter please use this linkhttp://www.saleharriersmanchester.com/attachments/5612c94304a38.pdf/COM%20Indoor%20entry%20form%20201516%20%281%29.pdf
BOXING DAY BONANZA – Takes place at Allianz Park and Starts at 11.00am, £1 entry fee, there will be prizes, raffle and refreshments, and why not come in fancy dress.
RESULTS – CROSS COUNTRY UNLESS STATED
The Wimbledon Half Marathon (Road) took place on 22 November
BARRY CHISHOLM V55 470th (1:55.26), 750 runners finished, the winner was James Connor of Kent AC (1:07.26)
The Berks, Bucks & Oxon Championships took place in Oxford on 21 November
10000m – Senior Men WILL RYLE-HODGES U23 4th (31.42), 106 runners finished, the winner was Alex Howard of Tonbridge (31.22)
The NCAA Division 1 North East Region Championships took place in Boston, Massachusetts, USA on 21 November
10000m – Senior Men LIAM DEE U20 (Iona College) 110th (31:02.4), 252 runners finished
6000m – Senior Women LIZZIE BIRD U23 (Princeton University) 58th (20:35.6), 254 runners finished
The London Colleges League took place at Wimbledon on 18 November
8000m – Senior Men RICHARD GOODMAN U23 1st (30.54), 108 runners finished
21 November – HAMPSTEAD HEATH – LENARD MICHEL V45 23rd (22.53) – HIGHBURY FIELDS – BARRY CHISHOLM V55 34th (22.21) – JERSEY –CLIFF GOLDING V60 22nd (New PB 23.31) – OAK HILL – STUART SINGER V55 13th (21.02) – PANSHANGER – RICHARD WILLIAMS 1st (17.51),RUSSELL DEVITT V65 53rd (25.35) – ST ALBANS – JOSHUA EDWARDS U15 5th (18.06), CLAIRE HOBSON 91st (25.00) – SWANSEA BAY – HUGH RICHARDS V65 90th (First Time 27.49)
PHOTOGRAPH’S– From time to time we have photographs of our members taken at meetings or presentations which we would like to use both on the website or incorporated within our report to our local newspaper. Can you please let me know if you do NOT want your photograph to be used.
ALLIANZ PARK – Main Switchboard telephone number is 0203 675 7240.
CHARGES FOR USING ALLIANZ PARK – The current charges for using Allianz Park are as follows – Adult Daily entry fee £4.00 – Junior (U18) Daily entry fee £2.00 – Concession (Students and Over 65) Daily entry fee £3.00.
As a member of Shaftesbury Barnet Harriers you can apply for a form which will give you membership of Allianz Park, you can pick up the form from the reception at Allianz Park. Any official coach of Shaftesbury Barnet Harriers gains entry free of charge.
Charges for those with a membership form are as follows – Adult Daily entry fee £3.60, Monthly fee £22.00, Annual fee £264.00 – Junior (U18) Daily entry fee £1.80, Monthly fee £11.00, Annual fee £132.00 – Concession (Students and Over 65) Daily entry fee £2.70, Monthly fee £16.50, Annual fee £198.00.
All membership enquiries should be directed towards Isobel Dunnicliffe at email@example.com Isobel will also be at Allianz Park (Tuesday and Thursday Evenings) in the West Stand. Her direct phone number is 020 3675 7252.