Shaftesbury Barnet Harriers Weekly Newsletter Thursday 24 November 2016

Happy Birthday this week to Clifford Barley, Jamie Dee, Isabelle Fleet, Theo Freeman, Oliver Greenstein, Kate Jones, Karim Keskas, Tommy Ramdhan, Gemma Rous, Gianleo Stubbs and Sam Taylor-Outridge

Downloads – The following documents can be viewed, downloaded or printed 

SBH 2016-2017 Winter Fixture Card and Information Sheet, which include Cross Country, Road Relays and Indoor (Lee Valley) fixtures 

Lee Valley Indoor Fixtures lee-valley-indoor-fixtures-2016-2017
Other Indoor Fixtures, Including English & Scottish Championships england-scotland-other-fixtures-2016-2017
Lee Valley EHAC Metaswitch Indoor Fixture Information metaswitch-indoor-games-11-12-16-and-02-01-17
Lee Valley Essex & Eastern Counties Indoor Fixture Information essex-eastern-counties-indoor-championships-04-02-17-05-02-17

London Cross Country Championships Results – senior-men-individuals  senior-men-teams  senior-women-individuals  senior-women-teams

London Youth Games Results –  london-youth-games-19-11-16

BILL STEVEN – It is with great sadness that we have to report that BILL died on 7 November, aged 87 after a short illness. BILL was very involved with Shaftesbury Harriers in the 60’s and 70’s and Club Chairman, TONY SUNDERLAND can recall many training runs with him from Parliament Hill. BILL and EILEEN STEVEN had 2 sons, the eldest was ROY, who ran for the club and made many of our road relay teams in later years while the youngest was ANDREW who came along with Mum EILEEN to give their support to both BILL and ROY. The funeral will take place in Harlow on 7 December. On behalf of the club we extend our condolences to EILEEN and her family.

ANNUAL GENERAL MEETING – Took place on Tuesday at Allianz Park, the meeting and presentation of awards was well attended. A report will be published in next week’s newsletter.

FUNDING CHANGES FOR 2017 – Congratulations to the following Shaftesbury athletes who are on the following funding sections – Olympic Podium ZHARNEL HUGHES (coach Glen Mills). Olympic Podium Potential CHRIS BENNETT (coach Mick Jones), DAN BRAMBLE (coach Frank Attoh), JADE LALLY (coach Andrew Neal) and KYLE LANGFORD (coach George Harrison). Olympic Relay Squads OJIE EDOBURUN (coach Jonas Tawiah-Dodoo) Men’s 4 x 100m and DARYLL NEITA (coach Jonas Tawiah-Dodoo) Women’s 4 x 100m.

ATHLETICS WEEKLY READERS CHOICE AWARDS 2016 – Shaftesbury have two athletes in the following categories – British Masters ANTHONY WHITEMAN and British Breakthrough DARYLL NEITA. Please use this link to vote for them Voting closes on Thursday 1 December

INDOOR FIXTURES – The following Lee Valley fixtures have a Closing Date by the 10 December – Minithon CD Monday 5 December, EHAC Metaswitch Indoor Games CD Monday 5 December and Southern Combined Events Indoor Championships CD Tuesday 6 December. You can find the entry information in the download section above.

TO ALL SBH COACHES – This an excellent opportunity for SBH coaches to learn from Britain’s fastest ever sprinter – LINFORD CHRISTIE – at Lee Valley. The participation fee will be reimbursed to all club coaches that prove attendance.

An Audience with LINFORD CHRISTIE4 December 2016 – Linford is the most decorated British sprinter of all-time with the full set of gold medals – Commonwealth, European, World and Olympic.  This an excellent opportunity to discuss and debate Winford’s theories; delve into training detail and his personal approach to achieving “World Class” as an athlete, and now a successful coach.

The cost of this event is £15, from 10.00am to 3.00pm and can be booked via the following link Registration closes 3 December

LONDON CROSS COUNTRY CHAMPIONSHIPS – Took place last Saturday at Parliament Hill Fields 

Senior MenROBERT RIGBY V55 88th (36.57), OLIVER GREENSTEIN U20 162nd (38.44) – 325 runners finished, the winner was Peter Huck of Barrow & Furness (30.50). Team result 1st Highgate Harriers (52 points), 2nd Serpentine (64 points), 3rd Thames Valley Harriers (90 points) 

Senior WomenJO KENT V45 (2nd Claim) 20th (2nd V45 23.37), GABRIELLA KYRIACOU U20 25th (1st U20 23.56), BETH ANDERSON V35 31st (24.14), ZOE LEVIN 50th (25.07) – 250 runners finished, the winner was Stacey Ward of Herne Hill Harriers (21.19). Team result 1st London Heathside (44 points), 2nd Herne Hill Harriers (90 points), 3rd Ranelagh Harriers (91 points)

LONDON YOUTH GAMES – Took place last Saturday at Parliament Hill Fields, the majority of Shaftesbury athletes were competing for the London Borough of Barnet, unless otherwise shown.

The London Borough of Barnet cross country team finished a well-deserved 3rd place overall (of 33 boroughs). Team Manager TY HOLDEN was thrilled with the team’s performance, following the past 3 years when they finished 4th in 2015, 5th in 2014 and 17th in 2013. What will 2017 bring!

The result of the day was achieved by the Under 17 team, with HAMZA KADIR finishing 3rd and JAMIE HARPER 5th. The Under 13 team came second with AIMI WEIGHTMAN finishing 9th and ELENA RONCARATI 12th. There were top ten finishes from DYLAN MICHEL U13 10th and FINN HARVEY U15 10th.

Under 11 GirlsLAUREN MALTZ (Harrow) 28th (7.23), LOTTIE RACHEL 95th (8.23) – 117 runners finished, the winner was Stephanie Okoro of Havering (6.34). Team result 1st Wandsworth (17 points), 2nd Kingston Upon Thames (21 points), 3rd Tower Hamlets (22 points), 15th Harrow (71 points), 16th Barnet (82 points) 

Under 11 BoysARCHIE NASH 18th (6.32) – 145 runners finished, the winner was Christo Chiltern of Wandsworth (5.50). Team result 1st Merton (5 points), 2nd Camden (12 points), 3rd Richmond Upon Thames (16 points), 6th Barnet (33 points) 

Under 13 GirlsAIMI WEIGHTMAN 9th (8.03), ELENA RONCARATI 12th (8.10), SYDNEY ALLEN 41st (8.40), ELEANOR RACHEL 55th (8.53), NATASHA TANNER 83rd (9.11), ELINA BULMAN 108th (9.22) – 219 runners finished, the winner was Abigail Ives of Havering (7.40).  Team result 1st Wandsworth (29 points), 2nd Barnet (34 points), 3rd Bromley (46 points) 

Under 13 Boys – DYLAN MICHEL 10th (7.38), LUCA STUBBS 19th (7.46), SAMUEL GREENSTEIN 20th (7.47), LEO RONCARATI 86th (8.35) – 214 runners finished, the winner was Jaden Kennedy of Wandsworth (6.59). Team result 1st Wandsworth (21 points), 2nd Bromley (26 points), 3rd Southwark (30 points), 5th Barnet (49 points)

Under 15 GirlsMIA GROOM 14th (8.13), SCARLETT KENT 44th (8.43), GEMMA HARPER 67th (8.52), CHLOE BRASSEY 68th (8.54), SOPHIE BRASSEY 80th (8.59), LOUANN LAMY (Brent) 152nd (10.06) – 177 runners finished, the winner was Sophie Hoare of Wandsworth (7.22). Team result 1st Wandsworth (14 points), 2nd Richmond Upon Thames (26 points), 3rd Hammersmith & Fulham (64 points), 12th Barnet (125 points), 24th Brent (296 points)

Under 15 BoysFINN HARVEY 10th (10.46), MITTIO MOHAMMADIAN 27th (11.00), DYLAN HEPWORTH 56th (11.24), MATTI HARRIS 90th (11.44), JONATHAN BOARDMAN 103rd (11.59), MATTHEW MCATEER 127th (12.24) – 185 runners finished, the winner was Mohamed Sharif Ali of Ealing (10.05). Team result 1st Bexley (21 points), 2nd Bromley (24 points), 3rd Wandsworth (34 points), 6th Barnet (97 points) 

Under 17 WomenJOSEPHINE CHADWICK 17th (12.20), LIDIA KYRIACOU 22nd (12.39), KAYLA MICHEL 33rd (13.16), LILE CORNWELL 38th (13.25), LILY RACHEL 46th (13.37), ILONA LAMY (Brent) 103rd (17.09) – 111 runners finished, the winner was Alexandra Brown of Wandsworth (11.05). Team result 1st Wandsworth (7 points), 2nd Bromley (35 points), 3rd Hammersmith & Fulham (39 points), 5th Barnet (72 points), 27th Brent (103 points incomplete team) 

Under 17 MenHAMZA KADIR 3rd (15.20), JAMIE HARPER 5th (15.36), RUFUS KENT 67th (18.17), NATHAN TADESSE 90th (19.40), NAJIBE ARBE 116th (26.51) – 116 runners finished, the winner was Ricky Lukatomi of Sutton (14.59). Team result 1st Barnet (17 points), 2nd Southwark (35 points), 3rd Havering (43 points)

HAMZA KADIR who is far right


SELECTION EVENT VOLUNTEERS – In 2017 London will host the World ParaAthletic Championships (14-23 July) and IAAF World Championships (4-13 August) and Team London are responsible for finding the volunteers for this. There have been over 15,000 applications to volunteer over the summer and now Team London need your help find the best of the bunch to fill the 4000 available roles.

What’s involved?
From Friday 9 December to Sunday 5 March we’ll be hosting Selection Event Days in East London and we’d like you to support these by committing to five volunteering shifts across the three month period to help assess our applicants.

Next steps
Fill out a short application form
Telephone interview
2 ½ hour training session
Book onto shifts that suit you! 

SPEED WORKSHOPS WITH DWAIN CHAMBERSWe have been extremely fortunate to secure Dwain’s services to deliver two speed workshops over the coming months – which are scheduled just prior to the indoor and outdoor seasons. Dwain is a UKA Qualified Coach (Level 2 – Speed).

Sunday 27th November 2016 – Starts & Acceleration –
Saturday 25th March 2017 – Maximum Velocity Running –

Both workshops will be held at Lee Valley Athletics from 10.00am to 12.30pm, at a cost of just  £10 per workshop, and a place can be booked via the above uLearn link.

It is anticipated that demand will be high – So Book Early To Avoid Disappointment

Should any of our Coaches wish to bring along one or two athletes to act as demonstrators – could you contact Guy Spencer at or 07702 849277 

PHYSICAL PREPARATION: OLYMPIC LIFTING WITH ROB THICKPENNYThis workshop will explore different methods of strength and power development with a focus on Olympic lifting and other strength related movement patterns – such as back squat, front squat and deadlift.  These exercises are applicable to all track & field and running events.The inclusion of these exercises into should not only increase the power and strength of the athlete – but, also the implementation of correct movement patters will also increase their resilience to injury.

This workshop scheduled for Saturday 18th February 2017 at Lee Valley Athletics Centre will be delivered by Rob Thickpenny (National Coach Mentor – Physical Preparation) and the cost is just £10, and can be booked via this uLearn link –

Workshop capacity is restricted to a maximum of 16 – So Book Early To Avoid Disappointment 

MOVEMENT SKILLSThere are still some place available on the excellent Movement Skills workshops scheduled for North London:

Movement Skills 1 – Newham Leisure Centre – Sunday 8th January

These workshops are recommended for all coaches, whether from a Track and Field, or (recreational) running background, and can be booked at a cost of £15 per workshop, via the uLearn links above. 

RECOVERY IS IMPORTANT – The following article was on the Athletics Weekly website recently, in which MARA YAMAUCHI explains, some reflection on your achievements is another part of making progress.

In the article below MARA mentions her former coach BOB PARKER, for those who are not aware BOB is one of Shaftesbury’s longest serving member, and is famous for coaching our current President and former world record holder DAVID BEDFORD.

BOB and his wife SYLVIA were the mainstay of Britain’s most successful Women’s club in the 1990’s, Parkside Harrow, which produced 4 individual National Cross Country winners, ANDREA WHITCOMBE 1990, 1991 and 1997, KATY MCCANDLESS 1995, ALISON WYETH 1996 and MARA MYERS (YAMAUCHI) in 1978. They also won the National team title from 1989 to 1996 – 8 consecutive years. Their success on the road was less spectacular winning the National road relay in 1992 and 1994. On a personal note I had the pleasure of training with the girls, from BOB’S house in North Harrow, and those torturous road reps in which I was given a substantial start, with BOB cycling alongside me urging me on to just finish in front of the marauding pack behind.


In the 2008 Beijing Olympic marathon, where I finished sixth, my goal had been to just make the GB team and reach the Olympics. But as I improved, I found myself moving the goalposts and demanding more of myself.

I should have been over the moon with my position after only aiming to make the team. But the tantalisingly close bronze medal – just 22 seconds ahead of me at the finish line – made me hungry for more and somehow dissatisfied with a performance that I should have been thrilled about.

That hunger made me rest for far too short a time afterwards, and I pressed on with two more marathons in quick succession. These were both good runs, but they left me with an injury that led to a downward trend in performances and eventually retirement.

Of course, hindsight is a wonderful thing, but looking back now, I wish I had been more patient and willing to reflect on my Beijing performance. So here, for the benefit of all distance runners out there, is what I learned from my mistakes: Training and competition are not what make you fitter and faster. What does is the adaptation your body undergoes in response to the stimulus of training or racing. The beneficial ‘damage’ you put your body through by training or competing, for example micro-tears in your muscles, fuel depletion and fatigue, serve to trigger a process of adaptation. This might include creating more capillaries or mitochondria, or becoming more efficient at processing lactic acid, all of which make you able to run faster in the future.

This process is known as super-compensation. It applies as much after a race as after training. If you allow your body to rest and adapt, you will improve. But if you rush into the next race or training session too soon, the opportunity for adaptation is sub-optimal or lost altogether, and the result is that performances start stagnating or becoming worse. A race is like a training session with maximal input and effort, above and beyond what you might do in a normal training session, so giving your body the chance to rest and adapt after racing is indispensable.

Your body needs time to rest but so does your mind. Racing is as much a mental as it is a physical challenge. I remember my former coach from Parkside Harrow AC, Bob Parker, describing how you should feel on the start line of a race – raring to go, full of energy, and relishing the challenge ahead. All this is about being mentally fresh, and ready to push yourself. The Japanese marathon legend Toshihiko Seko, a winner of the London, Boston and Chicago Marathons, used to use track racing as a break from the marathon to rejuvenate himself before returning to another marathon.

Stop to reflect after a race. It’s a chance to refine and improve your routine before diving into the next challenge. This is crucial for long-term improvement. We must, from time to time, take an objective look at how we’re doing and seek to improve any areas that are lacking. My sports psychologist, Sarah Cecil, got me to write a list of all the positive things I had done in the lead-up to a marathon, and then read this list on the eve of the race. This made me realise that, even if the result turned out to be not what I wanted, I could go into the race feeling confident and knowing that I had done my absolute level best.

Take time out after races. Celebrate the result, all the hard work that went into it before race day, and the people whose support enabled you to deliver that performance. Running is a sport defined by goals, achievements and standards, and there will always be more of those ahead of you. Even if you are an Olympic champion, you could still improve by setting a world-record, or becoming a double gold-medal winner. There really never is a ‘finish line’ of achievement.

ENGLAND ATHLETICS EBULLETINPlease click on this link to view the November Issue No.3

LONDON ATHLETICS NEWSLETTERPlease click on this link to view the November Issue

PHOTOGRAPHSI would appreciate if you could send me any photographs, which I can then publish on the website and newsletter.  


Contact details of all Cross Country Team Managers can be found on the SBH website. Please use this link  

FRATERNITY AND SORORITY CUPS – Takes place on Saturday 26 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 LONDON CHAMPIONSHIPS – Takes place on Saturday 26 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). For U20, Senior & Veterans. Start Times – 2.30pm Men & Women

Note: You will have to be pre-entered by your respective Team Manager 

NORTH WEST LONDON LEAGUE – The third fixture of five takes place on Saturday 26 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). Start Times – Under 11 Girls (1400m) commence at 12.45pm, Under 13 Girls and Under 11 Boys (2450m) commence at 12.55pm, Under 15 Girls and Under 13 Boys (3000m) commence at 1.10pm, Under 17 Women and Under 15 Boys (4200) commence at 1.30pm, Under 17 Men (5600m) commence at 1.55pm, Numbers will be given out close to the start area.

Note: You do not have to be pre-entered, just turn up and run. Will any of our Female athletes please see TONY SMITH who will give you a race number.   

UK CROSS CHALLENGE INC EUROPEAN TRIAL – Takes place on Saturday 26 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 . Please use this link to enter

Start Times 12.15pm, Under 17 and 20 Women (4400m), 12.35pm, Under 17 Men (5500m), 12.55pm, Under 20 Men (6700m), 1.20pm, Senior Women (8100m), 2.00pm, 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 3 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. Start Times 12.45pm U11 (Over 9) Boys/Girls (1.5km), 12.55pm U13 Boys (3km), 1.00pm U13 Girls (3km), not before 1.20pm U17 Men and U15 Boys (4km), not before 1.25pm 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 for information on course maps, directions etc will be available 2 weeks prior to the race 

SOUTHERN INTER COUNTY AND MASTERS CHAMPIONSHIPS – Takes place on Saturday 10 December at Horspath Sports Ground, Oxford (SatNav OX4 2RR). Start Times – 11.00am 50+, 60+ Men (10000m), 11.04am U13 Girls (3000m), 11.20am U13 Boys (3000m), 11.40am U15 Girls (4000m), 11.43am 40+, 50+, 60+ Women, 70+ Men (6000m), 12.25pm U15 Boys (4000m), 12.50pm U17 Men (5000m), 1.15pm U17 Women (5000m), 1.15pm U20 Women (6000m), 1.40pm U23 Women Ind (6000m), 1.40pm Senior Women (6000m), 12.25pm U15 Boys (4000m), 12.50pm U17 Men (5000m), 1.15pm U17 Women (5000m), 1.15pm U20 Women (6000m), 1.40pm U23 Women Ind (6000m), 1.40pm Senior Women (6000m), 2.10pm 40+ Men (10000m)

Note: You will have to be pre-entered by your County Team Manager  

EUROPEAN CROSS COUNTRY CHAMPIONSHIPS – Takes place on Sunday 11 December at Chia, Italy  

EHAC METASWITCH INDOOR GAMES – Takes place at Lee Valley Athletics Centre are 61 Meridian Way, Edmonton (Satnav N9 0AR) on Sunday 11 December. All age-groups including U13. Timetable 12.30pm to 16.30pm. For entry form please see Download above.

Note: You will have to be enter yourself and pay the appropriate entry fee – Entries close Monday 5 December 



The NCAA Division 1 Championships took place in Terre Haute, Indiana, USA on 19 November

10000mSM LIAM DEE U23 (Iona College) 117th (31.02)

6000mSW SOPHIE CONNOR (New Mexico University) 75th (20.43) 


12 November – ELLENBROOK FIELDS VICTORIA PRITCHARD 1st (17.47) 6th parkrun – GUILDFORD JOHN DRYDEN V65 163rd (26.28) 71st parkrun – HACKNEY MARSH BARRY CHISHOLM V55 55th (23.31) 73rd parkrun – MAIDSTONE CLIFF GOLDING V60 73rd (New PB 23.54) 11th parkrun – PANSHANGER RUSSELL DEVITT V60 75th (25.30) 65th parkrun – ST ALBANS IREANE PEATY V60 90th (24.19) 2nd parkrun, SUSAN ANNE SMITH V55 364th (37.02) 2nd parkrun – STRETFORD STUART SINGER V55 52nd (First Time 20.43) 171st parkrun – WIMBLEDON COMMONJAMES FITZSIMMONS V40 42nd (21.47) 11th parkrun

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.  

SARACENS SPORT FOUNDATION – Little athletics programme is an athletics ‘Multi Skills’ programme for children aged 4-9 years. The programme is designed to teach children fundamental movement skills of athletics – running, jumping and throwing. The sessions are game based and as of September there will be a progression throughout the term.

LAP runs on a Tuesday and Thursday from 4.30-5.30pm – Term time only.  

1st Legacy athletics club is a pathway club for children aged 10-15 years new to athletics. Children are introduced to all the different athletics disciplines and have the opportunity to develop running, jumping and running skills that we hope they will then go onto use as a participant in the formal athletics club structure or in any other sport for activity they choose to progress to. The lead coach is Gintare Dargeviciute who brings a wealth of experience and knowledge to the club.

1st Leg AC runs on a Tuesday and Thursday from 5.00–6.00pm – Term time only.

For full and contact details use this link to the SBH website –   

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 £4.40 – Junior (U18) Daily entry fee £2.20 – Concession (Students and Over 65) Daily entry fee £3.30.

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 £4.00, Monthly fee £28.00 – Junior (U18) Daily entry fee £2.00, Monthly fee £14.00 – Concession (Students and Over 65) Daily entry fee £3.00, Monthly fee £20.00.

All Allianz Park membership enquiries should be directed towards Isobel Dunnicliffe at Her direct phone number is 0203 675 7252