Happy Birthday this week to Helena Agholor, Chris Bennett, Alexander Charalambous, Margaret Cooper, Jeremy Dempsey, Thomas Fulton, Colin Godfrey, Lucy Marcus, Michael Miller, Anna Murphy, Emma Taylor and Ashley Wilson

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 – http://sbharriers.co.uk/fixtures-results/fixture-cards/ 

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

South of England Inter County Results – southern-inter-county-championships-10-12-16
South of England Masters Results – southern-masters-championships-10-12-16

INDOOR FIXTURES – The following Lee Valley fixtures have a Closing Date (CD) by the 15 January 2017.– EHAC Metaswitch Indoor Games on 2/01 CD Friday 23/12, Southern U15 & U17 Indoor Championships on 7/01 & 8/01 CD Friday 23/12, New Year Open Meeting on 1/01 CD Monday 26/12, Southern U20 & Senior Indoor Championships on 14/01 & 15/01 CD Tuesday 03/01, Essex & Eastern Counties Indoor Championships on 14/02 & 15/02 CD Thursday 12/01, London Indoor Games U17 on 21/01 CD Sunday 15/01 and London Indoor Games UU13 & U15 on 22/01 CD Saturday 14/01. 
Other fixtures – England U20/Senior Combined Events Indoor Championships on 07/01 & 8/01 in Sheffield CD Saturday 16/12, Scottish National Open Indoor Championships on 14/01 in Glasgow CD Tuesday 03/01, Scottish National Senior Indoor Championships on 28/01 in Glasgow CD Sunday 15/01
You can find the entry information in the download section above.

WHAT’S ON IN 2017 – Following the Christmas Celebrations we move into 2017, with the most important phase of the Cross Country season. Starting with the County Championships mainly over the 1st w/e of January, following this is the Southern Championships  at Parliament Hill on 28 January then the National Championships in Nottingham on 25 February.

Metropolitan League there are 2 fixtures remaining, 14 January at Trent Park and 11 February at Alexandra Palace. North West London League there are 2 fixtures remaining, 18 February at Parliament Hill and 4 March at Wormwood Scrubs.

Club Championship Races – the remaining age-groups are U13/15 Boys & Girls, U17 Men & Women, U20 Women, Senior Men/Women and Women Masters 40+ which will all be held at the Southern Championships  at Parliament Hill. The U11 Girls is at the Metropolitan League on 14 January at Trent Park and the U11 Boys is at the North West London League on 4 March at Wormwood Scrubs.

Cross Country Points Championship Races – the remaining fixtures for all age-groups except the U11 Boys/Girls, are the 2 remaining Metropolitan League Fixtures plus the Southern and National Championships. The Championship is decided on the best 5 results out of the 7 races available.The U11 Boys/Girls, have 3 races remaining which are the 2 remaining Metropolitan League Fixtures plus either the Hertfordshire or Middlesex County Championships. The Championship is decided on the best 4 results out of the 6 races available.

SOUTH OF ENGLAND INTER COUNTY CHAMPIONSHIPS – Took place last Saturday at Horspath, Oxford. 16 of our runners were representing Hertfordshire, except JOSEPHINE CHADWICK who had the Middlesex colours on.

Under 13 Girls (3000m) – AIMI WEIGHTMAN 15th (12.28), SYDNEY ALLEN 74th (14.44) – 90 runners finished, the winner was Bethany Cook of Bodyworks (11.34). Team result 1st Surrey (25 points), 2nd Kent (49), 3rd Middlesex (55), 9th Hertfordshire (159)

Under 13 Boys (3000m) – LUCA STUBBS 22nd (11.37), DYLAN MICHEL 53rd (12.05), SAMUEL GREENSTEIN 62nd (12.15) – 98 runners finished, the winner was Jaden Kennedy of Herne Hill Harriers (11.01). Team result 1st Surrey (17 points), 2nd Hampshire (36), 3rd Kent (47), 6th Hertfordshire (140)

Under 15 Girls (4000m) – SOPHIA DEMPSEY 85th (17.29), MIA GROOM 87th (17.36), SCARLETT KENT 94th (18.01) – 107 runners finished, the winner was Dominique Coraddi of Sutton & District (15.09). Team result 1st Surrey (36 points), 2nd Hampshire (45), 3rd Kent (64), 9th Hertfordshire (130)

Under 15 Boys (4000m) – 79 runners finished, the winner was David Dow of Cambridge & Coleridge (13.36). Team result 1st Kent (34 points), 2nd Surrey (68), 3rd Cambridgeshire (74), 11th Hertfordshire (159)

Under 17 Women (5000m) – LIDIA KYRIACOU 37th (20.03), JOSEPHINE CHADWICK (Middlesex) 47th (20.19), SARAH BUTLER 62nd (20.49) – 90 runners finished, the winner was Khahisa Mhianda of Essex (17.07). Team result 1st Kent (23 points), 2nd Essex (30), 3rd Surrey (49), 6th Middlesex (125), 12th Hertfordshire (184)

Under 17 Men (5000m) – JEREMY DEMPSEY 1st (15.38), GEORGE GROOM 6th (16.06), THOMAS FULTON 14th (16.20), HAMZA KADIR 25th (16.39), BEN WINFIELD 40th (17.03) – 98 runners finished. Team result 1st Hampshire (45 points), 2nd Hertfordshire (61), 3rd Surrey (68)

Under 20 Women (6000m) – GABRIELLA KYRIACOU 29th (25.05) – 58 runners finished, the winner was Jodie Judd of Chelmsford (21.50). Team result 1st Surrey (30 points), 2nd Kent (62), 3rd Hampshire (67)

Senior Women (6000m) – VICTORIA PRITCHARD 5th (21.30) – 62 runners finished, the winner was Faye Fullerton of Havering (21.15). Team result 1st Surrey (36 points), 2nd Sussex (55), 3rd Essex (58), 6th Hertfordshire (106)

SOUTH OF ENGLAND MASTERS CHAMPIONSHIPS – Took place last Saturday at Horspath, Oxford.
V40 Women (6000m) – JO KENT (2nd Claim) won the Bronze Medal (23.21) – 94 runners finished, the winner was Sally Judd of Chelmsford (22.58)

METASWITCH GAMES – Took place last Sunday at Lee Valley
60m – U17M Race 1 SHINAWAT JAIDEE 2nd (PB 7.33), Race 2 SHINAWAT finished 3rd (7.40)
60m – U17W Race 1.1 LATIFAH HARRIS-OSMAN 2nd (PB 7.96) taking .25 of a second off her 20 March time, CHINWE IWUNZE 3rd (8.07), Race 2.1 LATIFAH finished 2nd (8.01), CHINWE finished 3rd (8.28)
60m – U15B Race 1.1 NICHOLAS SHAW 1st (PB 7.43), ANDREW NICOLAOU 2nd (7.51), REMI JOKOSENUMI 3rd (PB 7.59) taking .06 of a second off his 26 November time, Race 1.2 ROHAN BAGAI 1st (PB 7.74) taking .24 of a second off his 13 February time, CHIMA ONUORA 3rd (8.19), Race 2.1 NICHOLAS finished 1st (7.44), ANDREW finished 2nd (7.46), REMI finished 3rd (7.64), ROHAN finished 4th (7.66), Race 2.2 CHIMA finished 2nd (8.15) taking .04 of a second off his 1.2 time
60m – U15G Race 1.3 LEA REYNA-FARIA 4th (PB 8.73) taking .19 of a second off her 13 February time, 1.4 ISSY COLBECK-ROGERS 2nd (PB 8.77), Race 2.3 ISSY finished 2nd (8.79), LEA finished 3rd (8.80)
60m – U13G Race 1.1 TOSIN JOKOSENUMI 1st (PB 8.70) equaling her 10 December time, Race 2.1 TOSIN finished 2nd (8.77)
 
200m – U17M JOSH KUMAR 3rd (24.25), SHINAWAT JAIDEE 5th (24.98)
200m – U15B Race 1 REMI JOKOSENUMI 1st (PB 24.20) equaling his 18 September time, ANDREW NICOLAOU 2nd (24.66), NICHOLAS SHAW 3rd (PB 24.70) taking .76 of a second off his 2 May time, Race 1 ROHAN BAGAI 2nd (26.12)
200m – U15G Race 1.3 LEA REYNA-FARIA 2nd (29.11) ISOBEL PARKER 3rd (29.26)
200m – U13G TOSIN JOKOSENUMI 1st (PB 29.83) taking .67 of a second off her 10 December time
 
800m – SM 1 JOSEPH PEPPIATT U20 3rd (PB 2:00.27) taking .59 of a second off his 10 August time, MITTIO MOHAMMADIAN U17 5th (2:07.59), RUFUS KENT U20 6th (2:09.33), SM 2 NATHAN TADESSE U17 3rd (2:17.31), OLIVER GREENSTEIN U20 6th (2:23.94), SM 3 TIM SIDDIQUE U20 1st (PB 2:23.78)
800m – U17W SCARLETT KENT 3rd (2:27.20)
 
High Jump – SX A WILLAM LEVY U20 7th (1.65m)
 
Long Jump – SX CHIMA ONUORA 6th (PB 4.03m)

LEE VALLEY MINITHON – Took place last Saturday
60m – U13G TOSIN JOKOSENUMI 2nd (PB 8.7) taking .24 of a second of her 26 November time
200m – U13G TOSIN JOKOSENUMI 7th (PB 30.5)
Long Jump – U13G TOSIN JOKOSENUMI 17th (PB 2.89m) adding 18cm to her 11 September jump

MARATHON TRAINING – The following article was published on the Athletics Weekly website recently – Planning to run a spring marathon? Liz McColgan-Nuttall insists getting some cross country in your legs will have you in shape for 26.2 miles

As the year starts to wind towards a close, it’s only natural for the mind to start focusing on what’s next and which challenges to set for 2017.
Taking on a spring marathon will be at the top of many runners’ lists – and Liz McColgan-Nuttall is no different. In fact, the former 10,000m world champion and London Marathon winner has begun preparations for the mission she will carry out next May – running the inaugural Stirling Scottish Marathon.
Race day may still be some months off but McColgan-Nuttall insists there really is no time like the present when it comes to getting in shape for a successful run over 26.2 miles.
With that in mind, she doesn’t prescribe logging big mileage on the tarmac. Instead, the Olympic silver medallist and double Commonwealth champion would recommend heading for the nearest cross-country event to ensure the perfect long-term marathon preparation.
“It (cross country) would be a good stepping-stone (to marathon running). Cross country is the backbone of endurance running,” says the Great Marathon Series ambassador. “It gives you the strength in the legs, it gives you the drive that you need and it’s all very akin to the kind of running that you need to be a marathon runner.
“Cross country is the backbone of endurance running”
“Most marathon runners will come from a good cross-country background. Very few distance runners I know that went on to be champions didn’t come from doing the mud running from a young age.
“It uses all the muscles in your feet and your legs – everything that you need to use, it strengthens. That’s why it’s important to do cross country – especially for endurance runners.”
McColgan-Nuttall had her share of success when it came to cross country, but she admits she never purposely trained for the season. That’s largely because staying off the road was permanently at the heart of her training.
“Cross country has always been what endurance running is to me,” she adds. “It made me the runner that I was. I always trained on golf courses – around the Carnoustie and Dundee area (her home town) it’s all golf courses.
“I was always up and down on the grass because that was available to me.
“You’ve got to be careful of the impact (marathon) training will have on your legs and people forget that there are a loads of green areas all over Britain where you could really benefit from doing fartleks, hill running and barefoot running, which I did a lot.
“Cross country has always been what endurance running is to me”
“There are so many elements that you can do other than just getting on a road or getting on a treadmill and running for two hours. Because that’s not what marathon running is. When you do a marathon, you’re running anything from two-and-a-half hours to five hours and you’ve got to prepare your body for that.
“Cross country enables you to do that – with a bit of a safety element involved too because it is on a softer surface.
“It is challenging but it really does develop good strength and the stabilising muscles which help marathon running.
“If you were to sit down and say ‘what do I need to do in a gym to replicate that?’ then the experts would tell you ‘you need to do squats, you need to do lunges…’ well why don’t you just go and run up a hill instead?
“Cross country conditions are different from year to year and season to season, so there’s always something that challenges the body and I always think that, no matter who you are, you always have some sort of weakness that you have got to try and strengthen.
“I’m a big stickler for – anyone that takes up running, strengthen the structure before you run. If you don’t do any strengthening work, you’ll just get injured and you just don’t last. So, for me, cross country ticks that box as well.”

PARKRUN – Can you make sure that you are registered as Shaftesbury Barnet Harriers, as the link I use to select all results only shows SBH athletes only.

LONDON ATHLETICS NEWSLETTER – Please click on this link to view the November Issue
http://us7.campaign-archive2.com/?u=593e83c3ed041a839b72f1c09&id=d42eeff5d5&e=772aad1f54

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

UPCOMING FIXTURES FOR THE NEXT 4 WEEKS (CROSS COUNTRY UNLESS STATED)
Contact details of all Cross Country Team Managers can be found on the SBH website. Please use this link http://sbharriers.co.uk/athletics/cross-country/team-managers/  

SOUTHERN COMBINED EVENTS INDOOR CHAMPIONSHIPS – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Saturday 17 December and Sunday 18 December. Entries closed

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.

NEW YEAR OPEN INDOOR MEETING – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Sunday 1 January. For all age-groups except under 11s. Entries on the day accepted. For full information and to enter please use this link https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/lee-valley-open-meeting/
Note: Closing date is Monday 26 December 

EHAC METASWITCH INDOOR GAMES – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Monday 2 January. Timetable 12.30pm to 5.00pm. There are no entries on the day, to download entry form please use this link http://sbharriers.co.uk/news/
Closing date is Friday 23 December 

MIDDLESEX CHAMPIONSHIPS – Takes place on Saturday 7 January at Hillingdon House Farm. Race Headquarters is at Hillingdon Athletic Stadium, Gatting Way, Uxbridge (SatNav UB8 1ES). Car parking close to race headquarters (pay to use). Public transport, the nearest underground station is Uxbridge (Metropolitan and Piccadilly lines). Then take 331 bus (towards Ruislip) or ten minutes walk).
Start Times 10.45am U11 Boys (1500m), 10.50am U11 Girls (1500m), 11.00am U13 Boys (3000m), 11.05am U13 Girls (3000m), 11.25am U15 Boys (4000m), 11.30am U15 Girls (4000m), 11.55am U17 and U20 Women (5000m), 12.25pm U17 Men (6000m), 12.55pm U20 Men (8000m), 1.00pm Senior Women (8000m), 1.45pm Senior Men (12000m).
Note: You will have to be pre-entered by your respective Team Manager 

HERTFORDSHIRE CHAMPIONSHIPS – Takes place on Sunday 8 January at Haileybury College, Hertford Heath (Satnav SG13 7NU). For all travel directions by road or rail please use this link https://www.haileybury.com/explore/directions
Start Times 11.00am U11 Girls (1500m), 11.10am U11 Boys (1500m), 11.20am U13 Girls (3000m), 11.30am U13 Boys (3000m), 11.45am U15 Boys & Girls (4500m), 12.05pm U17 Men and Women, U20 Women (6000m), 12.30pm U20 Men & Senior Women (8000m), 1.15pm Senior Men (12000m).
Note: You will have to be pre-entered by your respective Team Manager

ENGLAND U20/SENIOR COMBINED EVENTS INDOOR CHAMPIONSHIPS – Takes place at the English Institute of Sport, Coleridge Road, Sheffield (Satnav S9 5DA) on Saturday 7 January and Sunday 8 January.
Please use this link for entry information http://www.englandathletics.org/england-athletics/english-national-championships. 
Closing date for entries is Saturday 16 December 

SOUTHERN U15 AND U17 INDOOR CHAMPIONSHIPS – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Saturday 7 January and Sunday 8 January.
Please note Sunday 8 January includes the 1500m for U20 and Senior Men and Women
For full information and to enter please use this link http://www.seaa.org.uk/index.php?option=com_content&view=article&id=59&Itemid=67
Note: Closing date is Friday 23 December

START FITNESS METROPOLITAN LEAGUE – The fourth fixture of five takes place on Saturday 14 January at Trent Park, full details to follow.
Start Times to be confirmed
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.

SCOTTISH NATIONAL OPEN (ALL AGE-GROUPS) INDOOR CHAMPIONSHIPS – Takes place at the Emirates Arena, 1000 London Road, Glasgow (Satnav G40 3HG) on Saturday 14 January. Please use this link for entry information http://events.scottishathletics.org.uk/events?page=3
Closing date for entries is Tuesday 3 January 

SOUTHERN U20 AND SENIOR INDOOR CHAMPIONSHIPS – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Saturday 14 January and Sunday 15 January.
Please note the 1500m for U20 and Senior Men and Women is on Sunday 8 January, entries close Friday 23 December
For full information and to enter please use this link http://www.seaa.org.uk/index.php?option=com_content&view=article&id=59&Itemid=67
Note: Closing date is Tuesday 3 January

RESULTS – CROSS COUNTRY UNLESS STATED
The Milton Keynes Half Marathon (Road) took place on 11 December
JO KENT V45 (2nd Claim) 55th (SB 1:23.51) taking 1 minute 30 seconds off her 6 March time, BARRY CHISOLM V55 907th (1:55.20)

The Intra-Squad Meet (Indoors) took place in Lincoln, Nebraska, USA on 9-10 December
Shot 7.26kg – NICHOLAS PERCY U23 (Nebraska University) 2nd (PB 16.22m) adding 37cm to his 14 August put, and is ranked UK No.4 U23 in 2016
WT 15.88kg – NICHOLAS PERCY U23 (Nebraska University) 1st (19.56m)

PARKRUN RESULTS
10 December – HACKNEY MARSHES – BARRY CHISHOLM V55 53rd (23.26) 68th parkrun – LUTON WARDOWN – SOPHIE MADDOCK U17 18th (21.29) 10th parkrun – MAIDSTONE – CLIFF GOLDING V60 104th (26.09) 13th 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 – http://sbharriers.co.uk/   

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 athletics@allianzpark.com Her direct phone number is 0203 675 7252 

Alan