Shaftesbury Barnet Harriers Weekly Newsletter Thursday 22 December 2022

Posted on 22/12/202223/12/2022 by sbharriers

Happy Birthday from this Thursday 22 December to Wednesday 28 December – Angela Barrett, Akiva Ehreich, Michael Fox, Maya Green, Ben Kaspar, Christopher Kirwin. Kojo Kyereme, Jerome Lule, Beth Potter, Allan Scott, Posie Shaw and Ronan Tarrant
Happy Birthday from Thursday 29 December to Wednesday 4 January – Gemma Bennett, Willem Coertzen, Dave Bedford, Shivani Feifel, Sarah Heath, Jay Herbert, Prince-Moses John, Aleya Khadr, Angus McKenzie, Evie Nash, Abiodun Oyepitan, Ella Robinson, Henry Ryan, Mike Tasker and Tim Underhill

CHRISTMAS AND NEW YEAR – On behalf of the Club and Myself, we wish you all a Happy Christmas and a Happy, Healthy and Successful 2023.

NEWSLETTER CHRISTMAS BREAK – I will be packing my laptop away from today, and the next Newsletter will be issued on Thursday 5 January.

SBH SPECIAL AWARDS DINNER – The SBH Special Awards Dinner took place last Saturday 17 December, in the Tulip Room at the East Stand of StoneX Stadium. Over 150 people were present and enjoyed an excellent Christmas meal as well being presented with a summary of a range of memorable Club happenings in 2022.

The event opened at 19.30 with the awards session recognising the individual achievements of the 19 Club members who competed in the World Championships, the Commonwealth Games and the European Championships. This was the highest number of participants from any one Club in the UK.

The highlight, on the men’s side was ZHARNEL HUGHES, who competed in all 3 meetings and won a total of 6 medals, 3 Gold, 2 Silver and a Bronze in the sprints and the relays. Whilst on the women’s side, LIZZIE BIRD also competed in all 3 meetings and won 2 medals, a Silver and a Bronze. In addition, she set a new British record for the 3000m steeplechase. Overall, SBH won the 2022 UKA Club Connect Awards, based on performances and placings at the UKA Championships. This was the first time a single club has won the award for both men and women in one year.

The Coach of the Year Trophy was presented to TY HOLDEN and the Official of the Year to NEVILLE THOMPSON. Several other awards were also presented, most notably, to KOJO KYEREME, who won the Gold medal in the V45 5000m, at the World Masters Championships.

The next award was led by NADEEM SHAIKH and STEPANIE PAPARIZOS and involved the presentation of a silver salver to GEORGE HARRISON MBE on his 90th birthday. It also recognised his coaching achievements and the contribution to the development of many SBH athletes. The award was collected, on his behalf, by Olympic bronze medallist, MARILYN OKORO. The presentation also included a commemorative book of photographs featuring GEORGE and many of his athletes. The highlight was a video presentation from LIZZIE BIRD on the big screen, being a former GEORGE HARRISON athlete now studying and training in the USA.

The next part of the evening involved the recognition of the contribution to SBH by the late NEELAM KADERBHOY by way of a silver memorial salver presented by NEELAM’S brother, IMTIAZ KADERBHOY, to a young athlete, nominated by JACQUI AGYEPONG and ANNA HIGSON, representing NEELAM’S own attitude towards training, competition, and her commitment to SBH. The 2022 winner was OLIVE HARVEY-DEW.

The final set of presentations were the Long Service Awards to a variety of members of SBH who have provided a range of services to SBH from athlete to coach to official. In addition, several members were recognised by the South of England Athletics Association for 40 years plus service to the sport.

The formal part of the dinner then ended with retirement to the Bar, where conversations and reminiscences went on until near midnight. A great night was had by all. Last, but not least, SBH must thank DAVE BEDFORD, without whose efforts this memorable event would not have taken place.

This is the list of the 19 SBH athletes who competed in either the European and World Championships or Commonwealth Games during 2022. Plus 10 recipients from the Best Performance Awards 2022 list, who were present at the dinner – SBH Special Awards Dinner Awards List 17-12-22

Currently ther are 29 SBH Members who have been with the club from 48 to 74 years, this is the list of those members – SBH Longest Serving Members Final List 2022

The SEAA Long Service Awards were introduced in 2000 to provide to the many members of Clubs and Counties who have given long service to the sport. These are the 10 SBH members who have received the 40 year Gold awards – SBH SEAA Long Service Awards 17-12-22

SBH SPECIAL AWARDS DINNER PHOTOGRAPHS – There were some outstanding photographs taken during the evening, mainly by NADEEM SHAIKH.

Firstly, there were two special Silver Salvers, with first presented to GEORGE HARRISON MBE, GEORGE and his family made the difficult decision not to attend and shield GEORGE, due to flu and COVID numbers on the increase. The Silver Salver who kindly collected by Olympian Marilyn Okoro,

The second special Silver Salver, was presented to NEELAM KHADERBHOY.

The presentation was by OLIVE HARVEY-DEW to NEELAM’S two nephews RAYYAN and ANEES. With ANNA HIGSON and Olympian JACQUI AGYEPONG in the background.

The next is an album of photographs taken throughout the evening.

NADEEM sent me this note – If you would like any of the photos for your own personal use, then please let me know the page number it is on within the PDF and I will email it to you separately over the next few days. The video editing is going to take a while, but I will try and get it over just as soon as I can. In the meantime, enjoy the photos everyone – Photos of SBH Special Awards Dinner 17-12-22
NADEEM’S contact details is nadeem@smartwayforward.co.uk
Finally, if I do not speak with you before, have a happy, healthy, safe and wonderful Christmas. Best wishes to you and all your families for the New Year and I look forward to seeing you soon.

SHAFTESBURY BARNET HARRIERS SUBSCRIPTIONS – Our new Club year started on 1 October 2022. The SBH annual subscription, as from 1 December 2022 as approved at the AGM on Tuesday 29 November is £65 and the current England Athletics annual registration is £16 from 1 April 2022 (this increases to £17 as from 1 April 2023 renewals). The current total is £81 and should be paid NOW to; ACCOUNT NAME: SHAFTESBURY BARNET HARRIERS, BANK: HSBC, ACCOUNT NUMBER: 41308378, SORT CODE: 400426 – Please advise GEOFF MORPHITIS by email (geoffrey.morphitis@capeandd.com) when payment has been made.

BOXING DAY BONANZA RUN – Takes place on Monday 26 December at StoneX Stadium and Starts at 11.00, issuing of numbers, refreshments and prize giving takes place in the Indoor Track area. Distance 2 miles, 1 mile for Under 11 and £1 entry fee, There will be prizes, raffle (bring cash) and free refreshments, and why not come in fancy dress.
A run for all the family to run off the Christmas Day dinner. We are looking for a record turn out with well over 100 present. Donations to the raffle welcome

RESULTS
FRIDAY UNDER THE LIGHTS CHRISTMAS 5 – Took place at Battersea Park on 18 December.
5 Miles – HENRY MCLUCKIE U23 1st (PB 23.37) taking 41 seconds off his 2019 time, and is ranked UK No.1 in 2022, TOM BUTLER 11th (24.24)

LAUSANNE CHRISTMAS RUN – Took place at Lausanne, Switzerland on 18 December.
7.2k – JAKE SHELLEY 1st (22.53)

CARDIFF MET GRAND PRIX – Took place at Cardiff on 18 December.
Discus 2kg – SM CRAIG MONCUR U20 6th (PB 8.89)
Long Jump – SM CRAIG MONCUR U20 3rd (PB 6.52m) adding 13cm to his 9 July jump
Shot 7.26kg – SM CRAIG MONCUR U20 4th (11.89m)

ISLE OF WIGHT WINTER THROWS FEST – Took place at Sandown on 17 December.
60m Hurdles – SM NICK PERCY 1st (61.43m)

BATTERSEA PARK CHASE THE MOON 5K/10K – Took place at Battersea Park on 30 November.
5K – ZAC RANDALL 2nd (15.55)

BRITISH MASTERS 5K CHAMPIONSHIPS – Took place at Battersea Park on 4 December.
LISA WEBB V55 129th (SB 20.50 4th V55)

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. If anyone is also officiating can you please contact me and advise me where and when.

PARKRUN 5K – Took place at Bear Creek Greenbelt, Lakewood, Colorado, USA on 17 December.
REBECCA JEFFREY U20 4th (22.28) this was her 15th Parkrun

PARKRUN 5K – Took place at Jersey on 17 December.
ANDREW HOLMES V55 184th (42.22) this was his 39th Parkrun

PARKRUN 5K – Took place at Lake Claremont, Perth, Australia on 17 December.
STUART MOORE V60 58th (30.33) this was his 179th Parkrun

PARKRUN 5K – Took place at Roding Valley on 17 December.
STUART SINGER V60 31st (26.16) this was his 353rd Parkrun, BRADLEY SINGER 35th (26.40) this was his 207th Parkrun

UPCOMING CROSS COUNTRY AND ROAD RELAY FIXTURES FOR THE NEXT 4 WEEKS, FOR THE PERIOD THURSDAY 22 DECEMBER UNTIL WEDNESDAY 18 JANUARY – The updated 2022-2023 Winter Fixture Card and Information Sheet, are available further down the Newsletter.

HERTFORDSHIRE CHAMPIONSHIPS – Takes place on Sunday 8 January at Cassiobury Park, Watford.
Parking – In nearby roads Rosslyn Avenue/The Avenue
Start Times 11.00am U11 Girls (1900m), 11.10am U11 Boys (1900m), 11.20am U13 Girls (2900m), 11.30am U13 Boys (2900m), 11.45am U15 Boys & Girls (4800m), 12.05pm U17 Men and Women, U20 Women (6150m), 12.30pm U20 Men & Senior Women (8000m), 1.15pm Senior Men (11250m).
Entries Closing Date Wednesday 4 January
Note: You will have to be pre-entered by your respective Team Manager

CENTENARY MIDDLESEX CHAMPIONSHIPS – Takes place on Saturday 21 January at Parliament Hill Fields, Hampstead Heath (SatNav NW5 1QR), nearest station is Gospel Oak.
Start Times 11.15am U11 Boys (1500m), 11.20am U11 Girls (1500m), 11.30am U13 Boys (3000m), 11.35am U13 Girls (3000m), 11.55am U15 Boys (4000m), 12.00noon U15 Girls (4000m), 12.25pm U17 and U20 Women (6000m), 12.55pm U17 Men and U20 Men (6000m), 1.00pm Senior Women (8000m), 1.45pm Senior Men (12000m).
Entries Close Thursday 10 January
Note: You will have to be pre-entered by your respective Team Manager
SOUTHERN INDOOR CHAMPIONSHIPS – The following 2 fixtures are now open for entries on the SEAA website.

SOUTHERN U13, U15 AND U17 INDOOR CHAMPIONSHIPS – Takes place at Lee Valley Athletics Centre are 61 Meridian Way, Edmonton (Satnav N9 0AR) on Saturday 14 January and Sunday 15 January.
To enter please use this link – http://www.seaa.org.uk/index.php/events/track-and-field
Entries Closing Date Tuesday 3 January
Note: You will have to enter yourself and pay the appropriate entry fee

SOUTHERN U20 AND SENIOR INDOOR CHAMPIONSHIPS – Takes place at Lee Valley Athletics Centre are 61 Meridian Way, Edmonton (Satnav N9 0AR) on Saturday 4 February and Sunday 5 February.
To enter please use this link – http://www.seaa.org.uk/index.php/events/track-and-field
Entries Closing Date Tuesday 24 January
Note: You will have to enter yourself and pay the appropriate entry fee

UPCOMING INDOOR FIXTURES – The following fixtures are now open for entries, therefore please enter yourselves and pay the appropriate fee, but be aware that fixtures could close before the closing date, due to events being full.

LEE VALLEY INDOOR OPEN MEETING – Takes place on Sunday 4 December, at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR).
Events are Track 60m, 300m, 600m and 60m Hurdles, Field Shot and High Jump, Long Jump and Pole Vault sold out. For all age-groups including U13s.
To enter please use this link – https://www.better.org.uk/leisure-centre/lee-valley/athletics-centre/athletics-competitions
Entries Closed

BE FIT TODAY INDOOR SERIES – Takes place on Sunday 11 December, at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR).
Events are Track 60m, 200m, 300m, 600m, 800m and 60m Hurdles, Field Long Jump. For all age-groups including U11s.
To enter please use this link – https://data.opentrack.run/en-gb/x/?o=&page=5&date__gte=&date__lte=&type=&q=&country_id=&uses_ot=on
Entries Closed

LEE VALLEY NEW YEARS INDOOR OPEN MEETING – Takes place on Sunday 2 January, at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR).
Events are Track 60m, 200m 300m, 400m and 800m. For all age-groups including U13s.
To enter please use this link – https://www.better.org.uk/leisure-centre/lee-valley/athletics-centre/athletics-competitions
Entries Close Wednesday 28 December – Please be advised that events may be full before the closing date.
Note: You will have to enter yourself and pay the appropriate entry fee

ENGLAND ATHLETICS U20 AND SENIOR INDOOR COMBINED EVENTS CHAMPIONSHIPS – Takes place at the English Institute of Sport, Coleridge Road, Sheffield (Satnav S9 5DA) on Saturday 7 January and Sunday 8 January.
To enter please use this link – https://www.englandathletics.org/athletics-and-running/england-competitions/national-championships/2023-championships-calendar-and-results/
Entries Close Friday 16 December
Note: You will have to enter yourself and pay the appropriate entry fee

BE FIT TODAY INDOOR SERIES – Takes place on Sunday 8 January, at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR).
Events are Track 60m, 200m, 300m, 600m, 800m and 60m Hurdles, Field Long Jump. For all age-groups including U11s.
To enter please use this link – https://data.opentrack.run/en-gb/x/?o=&page=5&date__gte=&date__lte=&type=&q=&country_id=&uses_ot=on
Entries Close Monday 2 January – Please be advised that events may be full before the closing date.
Note: You will have to enter yourself and pay the appropriate entry fee

LEE VALLEY LONDON U20 AND SENIOR INDOOR GAMES – Takes place on Saturday 21 January and Sunday 22 January, at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR).
Events to be advised. For age-groups U20, Senior and Veterans.
To enter please use this link – https://www.better.org.uk/leisure-centre/lee-valley/athletics-centre/athletics-competitions
Entries Closing Date Wednesday 18 January – Please be advised that events may be full before the closing date.
Note: You will have to enter yourself and pay the appropriate entry fee

LEE VALLEY LONDON U13, U15 & U17 INDOOR GAMES – Takes place on Saturday 28 January and Sunday 29 January, at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR).
Events to be advised. For age-groups U13, U15 & U17.
To enter please use this link – https://www.better.org.uk/leisure-centre/lee-valley/athletics-centre/athletics-competitions
Entries Closing Date Wednesday 25 January – Please be advised that events may be full before the closing date.
Note: You will have to enter yourself and pay the appropriate entry fee

LEE VALLEY AYO FALOLA DREAM MILE – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Wednesday 8 February.
Age-groups U15 and above.
Entries now open, please use this link – https://data.opentrack.run/en-gb/x/?o=&page=4&date__gte=&date__lte=&type=&q=&country_id=&uses_ot=on
Entries Closing Date To Be Confirmed – Please be advised that events may be full before the closing date.
Note: You will have to enter yourself and pay the appropriate entry fee

LEE VALLEY MIDDLE DISTANCE OPEN MEETING – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Wednesday 15 February,
Events are 800m U13 and Above, 1500m U15 and above.
Entries now open, please use this link – https://data.opentrack.run/en-gb/x/?o=&page=4&date__gte=&date__lte=&type=&q=&country_id=&uses_ot=on
Entries Closing Date To Be Confirmed – Please be advised that events may be full before the closing date.
Note: You will have to enter yourself and pay the appropriate entry fee

IT ALL STARTS WITH A BANG – The following article was published on the Athletics Weekly website recently. Photographs taken by MARK SHEARMAN.

The sound of gunfire is the precursor to every great sprint in athletics history, writes ALEXIS JAMES, yet those pulling the trigger are much more than a hired gun. “On Your Marks.” At the 2009 World Athletics Championships in Berlin, the field for the 100m final included the fastest man in history. He smiled at the camera and produced his famous pose before accepting the invitation to his blocks. His nervous rivals were beholden to superstition. They jumped on the spot, fiddled with jewellery, sipped water, and prayed.

“SET” – Over 50,000 fans at the Olympiastadion held their breath, and their phones. They were anticipating the new world record that a global audience of 95 million were about to witness. The sprinters were poised. The world now waited on one man. His name was ALAN.

BANG! – You may not have heard of ALAN BELL, but you’ve almost certainly heard his gun. Now in his 70s, he remains the highest-ranked chief starter in the UK and one of the most experienced in the world. As well as the World Championships he has fired the starting pistol at the Olympics, the Commonwealth Games, the World Indoor Championships, and the European Championships. It makes him the only international starter to have officiated at every major athletics meeting. And it means that when USAIN BOLT cemented his greatness in Berlin, ALAN had the best seat in the house.

“That night will probably be the greatest moment of my life, with the exception of the birth of my kids,” he told me when we first chatted in January 2021. “You fire a gun at the World Championship Final, which is not a bad bonus in itself, and the big fella from Jamaica creates history. And nobody has been anywhere near since.” Hanging on the wall of his study is the certificate that displays BOLT’S name and the astonishing time of 9.58 seconds. As starter, ALAN’S signature also appears on there. He was keen to point out that without it, the record would not have been ratified. “That’s my 17th world record,” he said, before pointing to another framed memento from the night. It was BOLT’S warm-up vest. “My son tells me it should be on eBay. I’ve suggested over my dead body!”

A former high jumper who represented England at amateur level in the early 1970s, ALAN was forced to retire in his mid-20s when he ruptured the achilles tendon in his take-off foot. “I’m a knackered athlete,” he boomed in a Geordie baritone as loud as his gun. As a member of North Shields Polytechnic Club, he was invited to help out at a youth track meet. He agreed, expecting to judge the high jump. Instead, club secretary and local bank manager JOHN KENNEDY opened a briefcase and handed him a pair of pistols. ALAN chuckled at the memory. “I looked at him and said: ‘MR KENNEDY, I haven’t got a bloody clue how to do that!’ He said: ‘Don’t worry, the kids won’t know.’ And I did it.” ALAN was in his 45th season, in 17 of which he had featured on World Athletics’ elite list of officials. Serendipity has played a big part in his ascent. A shortage of starters in his native north-east meant that only days after firing JOHN KENNEDY’S gun, he was sitting the required exam in the kitchen of another club official. The region’s renown as a host to top-level athletics, spearheaded by Olympic long-distance runner BRENDAN FOSTER and centred around Gateshead International Stadium, also came at the perfect time for ALAN. He had regular exposure to high-profile events in the 1970s and ’80s. “Sometimes ambition plays no part in what happens to you. Sometimes it’s just good fortune and opportunity,” he said, before adding that he occasionally bumps into FOSTER for a “beer and a cry over Newcastle United”.

Some of ALAN’S earliest experiences at elite meetings were in Gateshead’s call room, where athletes are checked to ensure they’re abiding by competition regulations. It’s here where they have their bags searched, their spikes checked, their bib numbers distributed, and any non-conforming logos covered with tape. “Believe me, we used to find some really dodgy stuff in the bags,” said ALAN. He described on one occasion being grabbed by the testicles and pinned to the wall after finding a vial in a Russian shot putter’s bag. “I have to be careful with naming some of them,” he added. More in hope than expectation, I told him he couldn’t be sued if the athletes were now dead. “Chances are they will be if they were taking as much as we found,” came ALAN’S deadpan response.

Originally a PE teacher at Benfield School in Newcastle, where he taught a young footballer by the name of STEVE BRUCE, ALAN became a school inspector before moving into the job that would dovetail perfectly with his voluntary role as a starter. As international development director at the Youth Sport Trust, he worked with the Ministry of Sport to implement programmes all over the world in the build-up to London 2012. The recruitment process for the role saw him interviewed by Baroness SUE CAMPBELL, a day after he oversaw seven false starts in a single 110m hurdles race at the European Cup. One of the most powerful figures in UK Sport began their encounter with the question, “Were you the idiot doing the starting at Gateshead yesterday?” Even for someone familiar with explosive starts, it caught ALAN by surprise. But it proved to be the beginning of a fruitful relationship and he has since visited over 70 countries combining his developmental work and his role in athletics. Now retired from the former, the latter keeps his passport well thumbed. He told me he is planning a six-day trip to Finland for the national championships, having opted against two weeks in Nairobi for the World Under-20 event. When I asked if I might be able to shadow him at a forthcoming meeting, he suggested we meet a bit closer to home. “People think: ‘Wow, you started a big race in Berlin.’ But the skill of starting that race is perfected at the Tyneside Track League in Gateshead or the National Junior League in Birmingham.”

Two years after his stunning world record in the Olympiastadion, USAIN BOLT was once again lining up in the 100m final of the World Athletics Championships. This time the venue was Daegu Stadium, built for the football World Cup in South Korea in 2002. On a sultry August evening, the Jamaican was facing an almost entirely different field to that which he destroyed in 2009. Other than BOLT, only one man, DANIEL BAILEY of Antigua and Barbuda, had returned from that historic night in Berlin. Actually, make that two. For ALAN BELL was once again the man with the bang. The false-start rule had again been tweaked. A year before the World Championships, the IAAF voted to remove any clemency for a race’s first offender. It was felt that this privilege was being abused in an attempt to stifle fast-starting sprinters. Those slower out of the blocks could deliberately false-start and put the entire field under pressure. Now there would be no doubt and no margin for error. Anyone who false-started was out. With the now obligatory pre-race theatre over, all eight finalists took to their blocks with minimal fuss. Daegu, like Berlin, was expectant. This city wanted its own page in history. A hush descended. Enter Alan, stage right.

“You might find this hard to believe,” said ALAN, “but I take no notice of who’s in the race. That’s irrelevant. You’ve got eight bodies, end of.” Instead, ALAN is in his own zone, deep in focus. “I’ve got the best 30-second concentration span in the world. Outside that 30 seconds, I’m all over the place. But I think it’s important to be able to switch on and switch off.” Only once he deems the time right does he summon the athletes. Contrary to what one might expect, given the pressures of television scheduling and the allocation of seven-minute slots for each 100m race, the intricate pauses between commands are for the starter to dictate in the moment. There is no standardised time between the word “set” and the pulling of the trigger. It is an instinctive call based on the race, and the occasion. “The real skill in my job is to wait until everybody is at the pinnacle of their set position. When you’re happy that they’ve all had that opportunity to set and concentrate, you pull the trigger. There can’t be a prescribed time,” said ALAN. “The chemistry between the nine people involved – eight athletes and the person with the gun – is unique to that event. It has to be entirely based upon what I see, and the judgement of readiness based on my experience. At a major event, between saying ‘set’ and pulling the trigger, I’m holding my breath. Because I’m praying I don’t have to pull the other trigger.’

In Daegu, ALAN’S prayers went unheeded. The dreaded beep sounded in his headphones and he instantly fired his recall gun. Although he already knew who was at fault, he waited for the computer printout before confirming the reason for the crowd’s anguish. It showed that the athlete in lane five had moved 0.104 seconds before the gun had even fired. It was as clear a false start as one could see at the highest level. And no one was more aware than the offending athlete himself, having already removed his vest and with his head in his hands. It was BOLT. While the crowd squealed in disbelief, the media made hay. “Within a millisecond there must have been 150 cameramen on the track looking to milk his embarrassment,” thundered ALAN. “I’ve got to know him quite well as a human being, and he’s a resolute and determined character. But he’s also a really decent guy, and he didn’t deserve that. So I said to the Koreans to get him off the track and put him somewhere that a camera can’t get to him. Let him have his remorse.”

ALAN was then put under pressure from Korean TV to get the race back under way. “I said no chance. There are seven people out there now, who think they can win a gold medal. And I’m going to give them every chance to compose themselves again.” An unimpressed floor manager insisted that ALAN recommence the race immediately. “He went apes***. He’s in my face, and he’s getting it in the ear from the director upstairs. So I turned to him and said: ‘Here, you start the race’, and I handed him the guns. And of course, he just looked at me. And I said: ‘We wait.’” BOLT’S training partner and fellow Jamaican YOHAN BLAKE was the ultimate beneficiary, becoming the youngest ever 100m world champion at 21 years old. But for ALAN, the story didn’t end there. As he did at the end of every day of competition, he had arranged to meet his wife LESLEY in the VIP area before heading back to their hotel. LESLEY is a level-three athletics official.

On this occasion, he sensed something wasn’t quite right as soon as he arrived. “I’m walking up to row Z and I see that LESLEY’S looking at me with a face like thunder. And I’m thinking: ‘She knows I had no choice, I had to disqualify the guy.’ And then I suddenly realise. She’s sitting with USAIN’S mam and dad. She’d met them earlier in the week, and they were just sitting and chatting. I thought, ‘Oh my God.’” As ALAN made the tentative walk over, MRS BOLT stood up to greet him. “USAIN got his mam’s genes, believe me. I thought she was going to let rip at me. And you know, she was fantastic. All she said to me was: ‘He made a mistake.’ That put me at ease. I said: ‘I hope he can get it out of his system ready for the 200m.’ And she just looked at me and said: “He’ll be ready.” They were great with me. He’s obviously got a lot of that collectedness and stability from his family.”

Six days later, ALAN’S recall gun stayed silent for the 200m final. As the slowest runner out of the blocks, the false start in the 100m final had clearly had an effect on BOLT. But he powered around the bend as only he could and he comfortably took gold. “I made a mistake but I came back to show the world that I’m still the best,” said a relieved world champion afterwards.

ALAN admitted that disqualifying BOLT was the lowest moment of his starting career. “Not because it was him, at all. But because I was having to disqualify an athlete in the final of the World Championships. It could have been any of them,” he said. “But, like all of the people in that final, they’ll have worked for 15 years just to be there, and it’s sad that you have to apply the rule.” I asked if, with an expectant crowd engulfing him, an anxious Korean production team on his shoulder, and the world’s media having already written the script, there wasn’t a small part of him tempted to let this generation’s greatest athlete continue. He responded without a moment’s hesitation. “The circumstances were very difficult. But that was the easiest decision I’ve ever had to make.”

A HARD PRICE TO PAY FOR ANTI-DOPING VIGILANCE – The following article was published on the Athletics Weekly website recently.

Recent doping cases are not a great look for athletics, writes KATHARINE MERRY, but there should be pride taken in how proactive the sport is in punishing those who break the rules. Plenty of headlines have been created around our sport lately in relation to doping and, whenever one of these stories comes out, it produces a complex melting pot of emotions for me. There’s the concern around how this news – whether it’s the spate of Kenyan distance runners testing positive or 2012 Olympic 400m hurdles champion Natalia Antyukh being set to lose her gold medal – makes the sport look, plus there’s that sinking feeling of “here we go again” and a deep sadness of, unfortunately, not being surprised. You want to be shocked, you want to be appalled but, with Russian athlete ANTYUKH, that wasn’t the case I’m afraid. There are encouraging aspects to it all though, too. I’m disappointed for the sport but I’m also very proud that we’re the ones being so proactive with these issues. The more you test, the more positive cases you are going to find and the better systems you have in place, the more people are going to fall foul of it.

I still think we could do more when it comes to anti-doping and it would benefit massively from more funding, but athletics does deserve a lot of credit for being on the front foot when some other sports perhaps don’t do enough in this area, simply because they don’t want to. There’s no doubt at all that anti-doping is a lot different from when I was running. The whole process seems a lot more relentless, which is a very good thing and obviously the reason why more athletes are being caught. We did have to do the whereabouts process and tell people where we trained, where we lived and when we were going away, but it has stepped up in terms of how regimented that is and being narrowed down to specific hours in the day.

I was a very organised athlete and I’m still a very organised person – I’d be the one sorting out all the details for our training camps, for example – but the more lackadaisical athletes out there soon discover there really is no margin for error. I have no sympathy for anyone who doesn’t take this side of the job – and it is a key part of the job if you want to be a professional athlete – properly seriously. Ultimately, the responsibility has to sit with the individual. In years gone by, if you’d written a job description for being a full-time professional, time management and ticking all the right boxes when it comes to anti-doping protocols probably wouldn’t have been the first thing you’d have put on your list, but it’s right up there now. CJ Ujah’s case has been a prime example of how easy it can be to come a cropper in the current climate. He put his failed test – which saw the British 4x100m team stripped of their Olympic silver medal – down to having taken a supplement which he ordered through Amazon. The AIU deemed his error wasn’t deliberate and his ban will now come to an end in time for him to start competing again this summer but, when CJ does get back on the track, it is going to be a big test in a number of ways. He knows what he’s done, he’s accepting what he’s done and the consequences of that will now follow him for the rest of his career. It’s not something you get away from and he will face questions about it when he starts racing again. I hope that he’s strong enough and prepared enough for that.

UKA technical director STEPHEN MAGUIRE has said he will come under consideration for selection for the British team again, should he be running quickly enough, but there will still be challenges in bringing him back into the fold. It has been made easier by a couple of his team-mates from that Tokyo line-up publicly providing him with messages of support, but not everyone will feel that way and that’s completely understandable. With the ANTYUKH case, I have a lot of sympathy for American LASHINDA DEMUS who will become Olympic champion 10 years later than she should have done. It’s too late. It’s not just that she’s missed out on the winning moment. The money, the improved contracts and sponsorship that goes with it is gone, too. What are the interest levels going to be like in a 45-year-old Olympic gold medallist compared to one who was at the peak of her powers? The answer to that question is a short one.

As an athlete, you do have a sixth sense that someone you are competing against might not be playing by the rules. You can ask any athlete at a top level that and you’ll find very few that will say “yeah, I’ve looked along the line and thought ‘look at all these lovely nice people I’m going to be racing against’”. I raced against people who came back into the sport after having been proven as cheats and I raced against people who I know would have been cheating but never got caught. However, as obvious as it may sound, you have little choice but to block that out of your mind and get on with your own performance. If you don’t, it will drive you mad. Also, don’t always believe that the cheating comes down to who the coach is or the make-up of the training group. Every athlete is an individual, is their own person and has a choice. I just hope that, with the ever improving systems in place and the increasing cost of falling foul, more athletes make the right choices.

SHAFTESBURY BARNET HARRIERS ON INSTAGRAM – Since the account was setup towards the end of last year, there has been an amazing amount of Videos and Photographs contributed with many comments. There is 1 post this week. Which is a series of photographs taken at the SBH Awards Dinner, some of the photographs are different from the album in the SBH Awards Dinner at the top of this Newsletter.

SHAFTESBURY BARNET HARRIERS NEW INSTAGRAM ACCOUNT – Many thanks to SEAN SUTHERLAND who undertook a review on the best way forward, following this a decision was made to set up a new account, and SEAN has now set that account up.
To follow our new Instagram account, from your own account, by searching for ‘shaftesbury_barnet’ or by clicking https://www.instagram.com/shaftesbury_barnet/
To Members and Parents, if you wish for any photographs to be posted on Instagram, please email them to sbh.instagram@outlook.com If you can at the same time give details on when and where the photographs was taken, plus any other comments.
Please feel free to post photographs of any special occasion, for example, your wedding day, an addition to the family.

WORLD CHAMPIONSHIPS 2023 – Takes place in Budapest, Hungary from 19-27 August 2023.
This is the link to the qualiication standards – https://olympics.com/en/news/world-athletics-championships-2023-qualifying-standards-entry-budapest
Currently we have 4 athletes who have achieved qualification standards – ZHARNEL HUGHES 200m (20.07 w-0.3), ELLIE BAKER 800m (1:59.52), KYLE LANGFORD 800m (1:44.49) and LIZZIE BIRD 3000m Steeplechase (9:07.07)

THE FOLLOWING IS CLUB INFORMATION ON VARIOUS TOPICS

SBH 2022-2023 WINTER FIXTURE CARD – Was updated and issued on the 4 November 2022.
The Updated 2022-2023 Winter Fixture Card is now available on the SBH Website – http://sbharriers.co.uk/fixtures-results/fixture-cards/ Fixture Card Updated 04-11-22 UK Indoor & Hertfordshire X/C Dates Confirmed.
The 2022-2023 Winter Information Sheet is now available on the SBH Website, which shows which races you can compete in, for the Cross Country Points Championships and the Cross Country Individual Club Championships. Also the Metropolitan League timetable and contact details for the SBH Cross Country and Road Relay Team Managers – http://sbharriers.co.uk/fixtures-results/fixture-information/

SBH 2022-2023 WINTER CROSS COUNTRY POINTS AND CLUB CHAMPIONSHIP FIXTURE – The CROSS COUNTRY POINTS TABLE is now available on the SBH Website, and has been updated following the Metropolitan League fixture on the 12 November – http://sbharriers.co.uk/fixtures-results/winter-xc-points-tables/
The Initial Draft of the CROSS COUNTRY CLUB CHAMPIONSHIP LIST is now available on the SBH Website, and will be updated following the Metropolitan League fixture on the 3 December – http://sbharriers.co.uk/fixtures-results/winter-xc-club-championships/

START FITNESS METROPOLITAN LEAGUE 2021-2022 SEASON – The following link shows the following – Final league positions, Points and club championship winners, SBH athletes consecutive races, SBH athletes races completed to date – Start Fitness Metropolitan League Statistics For 2021-2022 Season

CODES OF CONDUCT – SBH have now adopted the UK Athletics (UKA) and the Home Country Athletics Federations (HCAF) Codes of Conduct which set out national standards of conduct for all clubs, coaches, officials, volunteers and athletes in the sport. The purpose of the codes are to clarify what behaviours are acceptable and unacceptable, the standards of practice expected and the basis for challenging and improving practice. The Codes are similar to our previous Codes of Conduct which were part of the previous ClubMark scheme. All club member and anyone undertaking a relevant role must agree to abide by the codes of conduct. The Codes of Conduct have now been put onto our Website, please read these to understand the commitments you are making by being a member of SBH.
Link to the Code of Conduct document – Codes Of Conduct Booklet 2021 (1)

THE FOLLOWING INFORMATION OF INTEREST CAN BE FOUND ON THE SBH WEBSITE BY USING THIS LINK – http://sbharriers.co.uk/
Section ‘About Us’, includes Annual Reports, Best Performance Trophy Awards, Individual And Relay Best Performances By Year, Club Records and SBH All-Time Top 10 T&F Performances.
Section ‘Team Managers And Competitions’, shows details of Track & Field, Cross Country and Road Relays Team Managers.
Section ‘Future Information/Results’, includes Information On Each Fixture, Summer & Winter Fixture Cards, Winter X/C Points Tables and Winter Club Championships Winners.

SHAFTESBURY BARNET HARRIERS NEW CLUB KIT – They are now available to purchase from our club kit supplier, Supreme Sports – click on the link for the full range – https://www.supreme-sports.co.uk/webshop/schools-and-clubs/shaftesbury-barnet-harriers/
By opening the link, you will be on the front page, which displays the men’s items. Click on SBH LADIES for the women’s items, or click on SBH KIDS for the young athletes’ items.

CLUB HOODIES – With well over eight hundred hoodies already in circulation, this is your opportunity to join the club. The bright red hoody is made to order and has your name embroidered on the front along with the club badge and has the Club name on the back. We now have 2 styles, the original pull over style at £35 + P&P or the new one with a full zip at £40 + P&P.
Here is the link to the Supreme Sports website which if you click on it, will take YOU to the new Club Hoody and allow you to then view the full range of Club kit online – https://www.supreme-sports.co.uk/webshop/schools-and-clubs/shaftesbury-barnet-harriers/

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

FACEBOOK – Photographs can be found on the SBH page.

CAN YOU HELP PLEASE– I would welcome any contributions From Yourselves, any impending marriages, or additions to the family, any running or competing incidents, also past warm weather training/holidays (No Club 24 please). Currently the response has been excellent, but if you have anything that could make it into next week’s Newsletter – please email me.

CURRENT DISTRIBUTION OF SHAFTESBURY INFORMATION – Currently I notify members (by email) using “MailChimp”. The reason I changed, was in November 2017 “Gmail” put a limit of 100 addresses that users could send to in a 24-hour period, and currently I send to approximately 850 members each issue.

On seeking technical advice “MailChimp” was recommended as the best way for SBH to go forward. There is one thing you should be aware off is that when you receive an email from me, the footer at the bottom has 4 options, of which one is “Unsubscribe Me From List”. Could I ask you not to select this as if you do you will be automatically removed from my distribution list.

SBH MIDWEEK JUMPS CLUB AT STONEX STADIUM – The current arrangements until further notice are that Pole Vault training is on Monday’s and Wednesday’s from 18.30pm to 21.00pm. High Jump training is on Wednesday’s from 18.45pm to 21.00pm.
Please contact the session administrator CLYDE GORDON at clydeg67@hotmail.co.uk in advance and let him know if you are planning to attend.

POLE VAULTERS REQUIRED FOR 2022– To all athletes young & old – are you aware of the SBH Pole Vault sessions held at StoneX Stadium on Monday & Wednesday evenings from 18.30pm. We have room to coach more of you, why not come along and watch a session and the get involved – give it a try NOW.
Please contact the session administrator CLYDE GORDON at clydeg67@hotmail.co.uk for more details.

STEEPLECHASE TRAINING AT STONEX STADIUM – Check with your Coach for details of training times.

SBH PRIVACY STATEMENT– In becoming a member, SBH will collect certain information about you. Can you please read the attached ‘Privacy Statement’ which contains Information on General Data Protection Regulations – SBH Privacy Statement Final April 2018

STONEX STADIUM – Main Switchboard telephone number is 020 3675 7250.

STONEX STADIUM AWARDED TRACKMARK STANDARD – Congratulations on achieving the UK Athletics Quality Assurance Standards for StoneX Stadium. This is the letter from UK Athletics and certificate showing all area that achieved compliance – StoneX Stadium Award Letter 09.11.21 StoneX Stadium Certificate

ALAN WELLER – SBH NEWSLETTER EDITOR AND WEBSITE MANAGER

Shaftesbury Barnet Harriers Weekly Newsletter Thursday 15 December 2022

Posted on 15/12/202217/12/2022 by sbharriers

Happy Birthday from this Thursday 15 December to Wednesday 21 December – Helena Agholor, Lydia Ball, Chris Bennett, Alexander Charalambous, Jeremy Dempsey, Alexander Evans-Lombie, Alannah Fashanu, Thomas Fulton, Colin Godfrey, Christopher Heron, Eden Huyck-Jones, Austin Lewis, James McKinley, Michael Miller, Anabelle Panwar, Max Panwar , Lily Plasett, Emily Rotenburg, Tani Sonoiki, Emma Taylor and Joseph Wheeler-Henry

NEW CLUB RECORD – Congratulations to ROSALIND ZEFFERRT V60 who broke her own Club Record with height of (2.31m) at the Lee Valley Indoor December Open Meeting on 4 December 2022. Her previous record was (2,20m) set at Lee Valley on 6 March 2022.

DATE CHANGE FOR THE CENTENARY MIDDLESEX CROSS COUNTRY CHAMPIONSHIPS – The date has now changed, and takes place on Saturday 21 January at Parliament Hill Fields.

PHOTOGRAPHS TAKEN AT THE START FITNESS METROPOLITAN LEAGUE – Many thanks to MARK EASTON for the excellent photographs he took last Saturday at Uxbridge. If you so wish you can purchase a copy of and photograph from MARK.
Link to all photographs – Mark Easton | Met League Uxbridge Dec 2022 (zenfolio.com)

TCS LONDON MARATHON 2023 CLUB ENTRIES – The club has been allocated 2 places. These places are for active club members that were unsuccessful in the ballot. Places will be allocated based on issues such as length of membership, participation for the club in recent years etc. To apply for one of these Club places you will need to send proof of application/rejection to our Club Secretary, Phil Cunningham by email to billylow@ntlworld.com by Monday 5 December at which time a decision will be made by the Club Officers. We then need to confirm runners by 20 December.

SBH SPECIAL AWARDS DINNER – Takes place this Saturday 17 December. Wishing you all a wonderful evening, especially our award winners and special guests.

RESULTS
EUROPEAN CROSS COUNTRY CHAMPIONSHIPS – Took place in Turin, Italy last Sunday 11 November.
The following article was published on the Athletics Weekly website recently. Photographs taken by MARK SHEARMAN.

CHARLES HICKS and ZAK MAHAMED finish one-two and lead GB to men’s team gold as host nation hope NADIA BATTOCLETTI seals women’s U23 title from MEGAN KEITH. Less than 24 hours after England lost to France in the World Cup in Qatar, British cross-country runners in Turin got some measure of revenge when they pipped France to the team title in the under-23 men’s race by just three points. This was courtesy of CHARLES HICKS and ZAK MAHAMED finishing a brilliant one-two as MATT STONIER closed in the team in eighth as RORY LEONARD and JOE WIGFIELD finished 11th and 13th. Most of the athletes had watched the World Cup game in their team hotel the night before but unlike the footballers they took their chances in style on the tough, undulating course on the outskirts of Turin by breaking away emphatically from their rivals as VALENTIN BRESC of France took bronze.

HICKS triumphed 12 months earlier on a flatter course in Dublin and in the run-up to these championships he had won the NCAA title in Oklahoma. MAHAMED, meanwhile, was a revelation as he produced an inspired run to break away with HICKS before eventually succumbing to his team-mate’s superior firepower in the finishing stages. “This is amazing,” HICKS told AW. “It’s the affirmation of so much work. Having both the NCAA and this race come together so well is great. To get the team win as well is something else.” Sporting a JACK GREALISH style Alice band in his hair, HICKS adapted to the challenging rollercoaster terrain to carve out an eight-second victory over MAHAMED in (23:40) as BRESC finished a further 10 seconds back.

“Last year we didn’t get it done as well as we might have wanted and that really lit a fire under us,” said HICKS. “And I think you really saw that today.” A delighted MAHAMED said: “I knew I was in good shape and when I was with CHARLES I felt good and was keen to push the pace and run as hard as I can.” There were mixed fortunes for Ireland, meanwhile, as DARRAGH MCELHINNEY, the silver medallist behind HICKS in Dublin last year, was only 26th but the team still won bronze.

BE FIT TODAY TRACK ACADEMY INDOOR MEETING – Took place at Lee Valley on 11 December.
60m – SM 1.3 ASHER ESCOBAR U15 4th (PB 8.43) taking .13 of a second off his 2 January time, 1.4 DIJANI BARNOR U15 4th (PB 7.85), LANI JAIYEOLA U15 5th (PB 8.16) taking .16 of a second off his 30 January time, 1.5 EBUKA NWOKEJI U17 1st (PB 7.11) taking .95 of a second off his 2019 time, 1.8 ONAOPE SOGBESAN U20 3rd (7.28), OLIVER LAURENS U17 5th (PB 7.43) taking .05 of a second off his 20 March time, BRYAN OGBEBOR U20 6th (7.50), 2.3 ASHER finished 3rd (PB 8.35) taking .08 of a second off his 1.3 time, 2.4 DIJANI finished 2nd (7.91), 2.7 OLIVER finished 2nd (7.47), 2.8 ONAOPE finished 4th (PB 7.21) taking .07 of a second off his 1.8 time, 2.10 EBUKA finished 6th (PB 7.08) taking .03 of a second off his 1.5 time
60m – SW 1.3 DAMI ADEKUNIE U11 1st (PB 9.63), ELLA APPIAH-SPICK U11 3rd (PB 10.66), 1.6 OYINKANSOLA OGUNBIYI U17 5th (PB 9.00), 1.11 TAMI GEORGE U17 4th (PB 8.08), 1.12 LOLA MCCANN-EZEKIEL U20 3rd (PB 8.29) taking .21 of a second off her 2019 time, 2.1 ELLA finished 2nd (PB 10.55) taking .11 of a second off her 1.3 time, 2.2 DAMI finished 3rd (PB 9.61) taking .02 of a second off her 1.3 time, 2.3 OYINKANSOLA finished 5th (PB 8.90) taking .10 of a second off her 1.6 time, 2.7 LOLA finished 2nd (8.30), 2.9 TAMI finished 2nd (PB 7.98) taking .10 of a second off her 1.11 time
200m – SM 3 ASHER ESCOBAR U15 4th (PB 27.22) taking .48 of a second off his 16 January time, 6 EBUKA NWOKEJI U17 1st (22.67)
200m – SW 8 ANNA ROSE U20 3rd (26.31), 11 OYINKANSOLA OGUNBIYI U17 2nd (PB 30.59)
600m – SX 1 OLIVIA ABBOTT U13 3rd (PB 2:00.35), VERA DOUDKO U13 4th (PB 2:01.70) taking 1.08 seconds off her 9 January time, LUCIA CASALENUOVO U13 6th (PB 2:08.67), 3 DENNYS PASCAL U11 1st (PB 1:50.75) taking 5.86 seconds off his 25 June time, PRINCE-MOSES JOHN U11 3rd (PB 2:04.72) taking 2.25 seconds off his 25 June time, RYLE SINGARAYER U11 4th (PB 2:04.78)
800m – SM 1 DANIEL BANYARD U20 3rd (2:03.64), 2 EDWARD PASCAL U13 3rd (PB 2:29.19) taking 1.30 seconds off his 10 July time, TAHA COCKERELL U13 6th (PB 2:48.73) taking 3.93 seconds off his 30 July time
60m Hurdles – U13G 1 VERA DOUDKO U13 2nd (11.11), 2 VERA finished 2nd (11.18)
60m Hurdles – U15M 1 ASHER ESCOBAR U15 2nd (10.31), 2 ASHER finished 1st (PB 10.06) taking .22 of a second off his 4 December time
60m Hurdles – M50 1 GARY SMITH V50 (2nd Claim) 1st (8.82), 2 GARY finished 1st (8.74)

TELFORD 10K – Took place at Telford on 11 December.
ALEXANDER LEPRETRE (2nd Claim) 1st (28.54), KIERAN CLEMENTS 5th (29.04), MAYANK MISHRA 225th (33.57) Photographs taken by NADEEM SHAIKH

VAULT LONDON INDOOR MEETING – Took place at Lee Valley on 11 December.
Pole Vault – SX B STACEY GONZALEZ BETANCOURT V45 6th (2.72m), C ANGUS BROWN U17 1st (PB 3.81m) adding 71cm to his 11 September height, and is ranked UK No.10 U17 in 2022, ABIGAIL EDWARDS U17 11th (3.12m)

LOUGHBOROUGH INDOOR MEETING – Took place at Loughborough on 10-11 December
Long Jump – SX B BOLU COKER 2nd (6.21)

SOUTHERN INTER COUNTY CROSS COUNTRY CHAMPIONSHIPS – Took place at Horspath on 10 December.
Under 13 Boys – EDDIE PASCAL U13 (Middlesex) 59th (11.30), CALEB HILTON U13 (Middlesex) 60th (11.32) the winner was George Watkind of Essex (10.08) 106 runners finished
Team Result – 1st Surrey (34 points), 2nd Essex (54), 3rd Kent (56), 6th Middlesex (116)
Under 13 Girls – MEI HAYAKAWA U13 (Middlesex) 41st (12.12) the winner was Isabella Buchanan of Sussex (10.50) 107 runners finished
Team Result – 1st Surrey (16 points), 2nd Essex (40), 3rd Sussex (45), 7th Middlesex (150)
Under 15 Boys – ARTHUR PHILLIPS U15 (Middlesex) 46th (13.23), JARED MORRIS U15 (Middlesex) 66th (13.37), EUAN PHILLIPS U15 (Middlesex) 69th (13.41), THOMAS CADWALLADER U15 (Hertfordshire) 100th (14.22) the winner was Alex Lennon of Surrey (12.10) 111 runners finished
Team Result – 1st Surrey (38 points), 2nd Kent (42), 3rd Essex (51), 10th Middlesex (165), 11th Hertfordshire (241)
Under 15 Girls – POSIE SHAW U15 (Middlesex) 43rd (14.47) the winner was Isla McGowan of Oxfordshire (13.16) 107 runners finished
Team Result – 1st Surrey (53 points), 2nd Kent (86), 3rd Suffolk (91), 5th Middlesex (110)
Under 17 Men – GIANLEO STUBBS U17 (Hertfordshire) 4th (14.38) the winner was Ben Peck of Suffolk (14.10) 99 runners finished
Team Result – 1st Suffolk (48 points), 2nd Essex (53), 3rd Hampshire (65), 4th Hertfordshire (72)
Under 17 Women – The winner was Yasmin Kashdan of Sussex (16.45) 96 runners finished
Team Result – 1st Buckinghamshire (29 points), 2nd Kent (68), 3rd Sussex (68)

SOUTHERN MASTERS CROSS COUNTRY CHAMPIONSHIPS – Took place at Horspath on 10 December.
Women – JO KENT V50 (2nd Claim) 18th (26.18 7th V50) the V50 winner was Sophie Biggs of The Stragglers (24.42) 79 runners finished

JOE HANDLEMAN INDOOR MEETING – Took place at Princeton, New Jersey, USA on 10 December.
60m Hurdles – SW H4 LARISSA GILES U20 (Yale University) 4th (SB 8.09)

YALE SEASON INDOOR MEETING – Took place at New Haven, Connecticut, USA on 10 December.
60m – SW H1 LILY PARRIS U20 (Princeton University 2nd Claim) 2nd (9.21) in the Final LILY finished 2nd (SB 8.82) taking .30 of a second off her 4 February time, and is ranked UK No.9 U20 in 2022

GRAND VALLEY STATE INDOOR MEETING – Took place at Allendale, Missouri, USA on 9 December.
5000m – SM 1 MITCHEL COX (Queens University North Carolina) 16th (PB 14:37.72) taking 10.18 seconds off his 2021 time

BARNET SCHOOLS CROSS COUNTRY CHAMPIONSHIPS – Took place at StoneX Stadium on 8 December.
Year 7 Boys – EDDIE PASCAL U13 (Ark) 1st, SAM CLEMENTS U13 (Ashmole) 3rd
Year 7 Girls – HETTIE HOLBROOKE U13 (TTA) 1st, OLIVIA ABBOT U13 (TTA) 4th, VERA DOUDKO U13 (Arch) 5th
Team Result – 1st TTA (54 points), 6th Arch (113)
Year 8&9 Boys – ARTHUR PHILLIPS U15 (Compton) 1st, EUAN PHILLIPS U15 (Fin C) 2nd, JESSIE ABRAHAMS U13 (JCoss), LADDIE SHAW U13 (Compton) 5th, MAX PANWAR U13 (Wren A) 10th, ASHER ESCOBAR U15 (JCoss) 31st, JACK REDFORD U13 (East Barnet) 43rd
Team Result – 1st Ashmole (34 points), 2nd Compton (44), 6th JCoss (108), 6th East Barnet (153)
Year 8&9 Girls – MAI HAYAKAWA U13 (St James) 2nd, AMBER JACKSON U13 (Arch) 6th, ERIN GIBLIN U15 (Wren A) 7th, ELIZA LEIBOWITZ U13 (Ashmole) 20th
Team Result – 3rd Ashmole (77 points), 5th Wren A (102)
Year 10&11 Boys – TOMMY NARVAEZ-WHITE U17 (East Barnet) 5th, AIDAN MACAVOY U15 (Wren A) 8th, GUY FAWCETT U17 (Mill Hill) 13th
Team Result – 1st Mill Hill (28 points), 2nd Wren A (34), 4th East Barnet (56)
Year 10&11 Girls – ADANNA MAZINWOSU U15 (MHC) 2nd, PHOEBE MUSIC U15 (Archer) 6th, MACIE SUTHERLAND U15 (Hen B) 7th
Senior Boys – LEO RONCARATI U20 (Wren) 1st, ANTONIO CONRADIE U20 4th

LEE VALLEY DECEMBER OPEN MEETING – Took place at Lee Valley on 4 December.
60m – SM 1.1 JUBRIL ADENIJI U20 3rd (7.25), 1.5 TYLER HOLDEN-AKHOMU U13 6th (PB 8.68), 1.8 JONATHAN OTULE U15 5th (8.78), 1.9 BEN BAMISAIYE U13 5th (PB 8.58), taking .21 of a second off his 26 March time, 2.1 JUBRIL finished 3rd (7.26), 2.9 BEN finished 5th (8.70), 2.10 JONATHAN finished 1st (PB 8.73) taking .05 of a second off his 1.1 time
60m – SW 1.3 HANNAH FOSTER U23 1st (7.88), ALICIA BEBEY 4th (PB 8.16), 1.4 MOIESHA SAVAGE U15 3rd (8.31), 1.5 ANNA ROSE U20 1st (PB 8.01) taking .01 of a second off her 29 January time, 1.6 ONYEBUCHI ODIAKA U17 3rd (PB 8.32) taking .05 of a second off her 30 January time, 1.9 VERA DOUDKO U13 7th (8.99), 2.1 HANNAH finished 1st (7.86), ANNA finished 5th (8.04), 2.2 HALICIA finished 2nd (PB 8.07) taking .09 of a second off her 1.3 time, 2.3 ONYEBUCHI finished 3rd (PB 8.28) taking .04 of a second off her 1.6 time, MOIESHA finished 7th (8.46), , 2.10 VERA finished 6th (9.21)
300m – SM 1 MORGAN WEBSTER 1st (PB 35.14), ZICO JONES U17 2nd (SB 36.38) and is ranked UK No.6 U17 in 2022, 5 SEAN SUTHERLAND V50 2nd (PB 41.16), 7 SETH RENNIE-RODDY U15 3rd (PB 41.96)
300m – SW 2 MIA HIGSON U17 2nd (43.95), MACIE SUTHERLAND U17 4th (44.50), 3 CLAIRE SPURWAY V40 4th (PB 46.53), 6 EVA HIGSON U17 2nd (47.32)
600m – SW 1 DINA SILVERMAN U17 8th (PB 1:43.51)
60m Hurdles – U13G 1 VERA DOUDKO U13 5th (PB 11.06)
60m Hurdles – U15B 1.1 ASHER ESCOBAR U15 5th (PB 10.28) taking .78 of a second off his 15 January time, 2.2 ASHER finished 3rd (10.42)
60m Hurdles – M50 1 GARY SMITH V50 (2nd Claim) 1st (8.92), 2 GARY finished 1st (8.78)
Pole Vault – SX A ABIGAIL EDWARDS U17 10th (3.01m), B ROSALIND ZEFFERRT V60 7th (PB 2.31m) adding 14cm to her 2020 height, and is ranked UK No.2 V60 in 2022, also a New Club Record
Long Jump – SX B JONATHAN OTULE U15 8th (3.86m)

RUN THROUGH BATTERSEA PARK 10K – Took place at Battersea Park on 30 November.
DANIEL NICHOLS V35 13th (PB 35.28) taking 51 seconds off his 13 July time

PARKRUN 5K – Took place at Aldenham on 10 December.
PAUL LEWIS V50 5th (22.19) this was his 148th Parkrun

PARKRUN 5K – Took place at Bear Creek Greenbelt, Lakewood, Colorado, USA on 10 December.
REBECCA JEFFREY U20 38th (25.23) this was her 14th Parkrun

PARKRUN 5K – Took place at Canons Park on 10 December.
LOUIS PELTA U17 9th (22.56) this was his 58th Parkrun

PARKRUN 5K – Took place at Hackney Marshes on 10 December.
BARRY CHISHOLM V60 161st (27.27) this was his 273rd Parkrun

PARKRUN 5K – Took place at Lake Claremont, Perth, Australia on 10 December.
STUART MOORE V60 82nd (30.52) this was his 178th Parkrun

PARKRUN 5K – Took place at Oak Hill on 10 December.
STUART SINGER V60 39th (22.37) this was his 352nd Parkrun, BRADLEY SINGER 46th (23.30) this was his 206th Parkrun

PARKRUN 5K – Took place at Panshanger on 10 December.
RUSSELL DEVITT V70 128th (33.56) this was his 246th Parkrun

PARKRUN 5K – Took place at Sunny Hill on 10 December.
LENARD MICHEL V45 9th (24.11) this was his 86th Parkrun, SHONA MICHEL V50 19th (31.17) this was her 74th Parkrun

PARKRUN 5K – Took place at Wimbledon Common on 10 December.
JACK FITZSIMMONS V50 25th (24.15) this was his 54th Parkrun, PHOEBE DART U23 35th (PB 21.23) this was her 4th Parkrun

UPCOMING CROSS COUNTRY AND ROAD RELAY FIXTURES FOR THE NEXT 4 WEEKS, FOR THE PERIOD THURSDAY 15 DECEMBER UNTIL WEDNESDAY 11 JANUARY – The updated 2022-2023 Winter Fixture Card and Information Sheet, are available further down the Newsletter.

BOXING DAY BONANZA RUN – Takes place on Monday 26 December at StoneX Stadium and Starts at 11.00, issuing of numbers, refreshments and prize giving takes place in the Indoor Track area. Distance 2 miles, 1 mile for Under 11 and £1 entry fee. There will be prizes, raffle (bring cash) and free refreshments, and why not come in fancy dress.
A run for all the family to run off the Christmas Day dinner. We are looking for a record turn out with well over 100 present. Donations to the raffle welcome

Note: The Centenary Middlesex Championship date has changed, and will now be on Saturday 21 January.

SOUTHERN INDOOR CHAMPIONSHIPS – The following 2 fixtures are now open for entries on the SEAA website.

SBH AWARDS PRESENTATION – Following the AGM, the Presentation of Awards for the 2022 Track & Field season, and 2021-2022 Cross Country season for both Men and Women took place. The awards were presented by Club Chairman JOHN KELLY, and the photographs were taken by JOHNSON OGUNNIYI.
Many thanks to JOHNSON OGUNNIYI for the outstanding set of photographs he took, this is the link to the photographs – https://photos.app.goo.gl/JyLtmTes4xR3HUzGA and the photographs show on the link are as follows;

Top row – 1) The 100 club before the meeting commenced, 2) GEOFF MORPHITIS addressing the meeting, JOHN KELLY and DAVE BRADLEY, 3) another shot of the 100 club.
Row 2 – 1) HENRY DOVER currently ranked UK No.2 U17 at 1500m and 3000m, he also won the U17 London minin marathon, addressed the meeting on his 2022 achievements. 2) SBH main trophies, 3) JOHN KELLY, GEOFF MORPHITIS and DAVE BRADLEY.
Row 3 – 1) Group of 5 awards winners and a Group of 8 awards winners
Row 4 – 1) STACEY GONZALEZ BETANCOURT with her Masters Field award, this year she vaulted a PB (3.00m) ranking her UK No.1 V45 in 2022. 2) HENRY DOVER with his Junior Athlete of the Year award, also won the Under 17 Track award and Under 17 Cross Country Club Championship
Row 5 – 1) NAOMI OGUNNIYI with her Under 17 Field award, this year she set PBs in the Shot (9.08m) and Javelin (23.80). 2) ANGEL MCLEOD with her Under 15 Track award, she set PBs in the 60m (7.83m) ranking her UK No.3 U15 in 2022, 100m (12.23w/12.34) ranking her UK No.8 U15 in 2022 and 200m (25.71).
Row 6 – 1) and 2) FRED TAYLOR with his Under 15 Field award, this year he set PBs in the Discus (35.66m) ranking her UK No.15 U15 in 2022 and Javelin (35.46m).
Row 7 – 1) MOIESHA SAVAGE with her Under 13 Track award, this year she set PB in the 60m (8.19) ranking her UK No.2 U15 in 2022, SBs in the 100m (12.393w) and 200m (27.9w). 2) DIJANI BARNOR with his Under 13 Track award, this year he set PBs in the 100m (12.69) and 200m (25.8).
Row 8 – 1) VERA DOUDKO with her Under 13 Field award, this year she set PBs in the 60m (8.97), 100m (14.53), 200m (30.50), 60m Hurdles (11.06) and 75m Hurdles (13.55). 2) CHUKWUMA ONONOGBU with his Under 13 Field award, this year he set PBs in the 200m (26.90), Shot (12.82m) ranking him UK No.1 U13 in 2022 and Discus (34.43m) ranking him UK No.1 U13 in 2022.
Row 9 – 1) NEVILLE THOMPSON with his Official of the Year award, and has been a member of Shaftesbury for 66 years and currently coaches some 12 field athletes. 2) NIA FORBES AGYEPONG with her YDL Under 17 Trophy, this year she set PBs in the 60m (8.02), 100m (12.61), 300m (42.12), 60m Hurdles (9.37) and 80m Hurdles (11.64).
Row 10 – 1) GIANLEO STUBBS with his YDL Under 17 Trophy, this year he set PBs in the 800m (1:59.02) and 1500m (4:03.11). 2) MIA HIGSON with her EYAL Under 17 Trophy, this year she set PBs in the 100m (13.09), 200m (26.61), 300m (42.38), 400m (61.71i), High Jump (1.20m) and Discus (17.88m).
Row 11 – 1) EBUKA NWOKEJI with his EYAL Under 17 Trophy, this year he set PBs in the 100m (11.05w/11.15), 200m (22.47), 400m (54.8) and Long Jump (5.75m). 2) MACIE SUTHERLAND with her EYAL Under 15 Trophy, this year she set PBs in the 100m (13.37), 200m (27.20), 300m (43.31), 400m (63.70), 60m Hurdles (10.20i), 75m Hurdles (12.66), 80m Hurdles (12.92), High Jump (1.45m) and Discus (12.59m).
Row 12 – 1) RIAN SHAH with his EYAL Under 15 Trophy, this year he set PBs in the 100m (12.53), 80m Hurdles (12.3), High Jump (1.70m), Long Jump (4.92m) and Discus (15.25m). 2) FAITH LAMPTEY with her EYAL Under 13 Trophy, this year she set PBs in the 60m (8.91i), 100m (14.07), 200m (29.01), High Jump (1.05m) and Long Jump (2.74m).
Row 13 – 1) LANI JAIYEOLA with his EYAL Under 13 Trophy, this year he set PBs in the 60m (8.32i), 100m (12.8w/13.14), 200m (26.18w/26.99), Long Jump (4.84m) and Shot (6.76m). 2) GIANLEO STUBBS with his Under 15 Cross Country Club Championship award.
Row 14 – 1) CLYDE GORDON with his Services to the Club award, and has been a member of Shaftesbury for 55 years, he is involved in coaching, track and field Team Manager and officiating. 2) TY HOLDEN with his Coach of the Year award, and has a squad of Young Athletes, that most clubs wish they had them, also track and field and cross country Team Manager.
Row 15 – 1) NEVILLE THOMPSON accepting his son GREG’S NAL Trophy award. He has had an outstanding year winning the England U23 then Senior Championships, and is ranked UK No.4 in 2022. 2) JASMYN PERRIN with her Under 11 Cross Country Points winner award, she set PBs in the 200m (34.18i), 800m (2:56.13) and 1500m (6:13.16), Long Jump (3.32m) and Javelin (8.24m).
Row 16 – 1) BEN KASPAR with his Under 11 Cross Country Points winners award, being an almost ever present in the North West London League and the Metropolitan League. He also set PBs in the 150m (24.02), 600m (1:53.08), 800m (2:38.20), 1500m (5:17.8), Shot (3.72m) and Discus (10.59m). 2) POSIE SHAW with her Under 13 Cross Country Points winners award, an ever present in the Metropolitan League having now completed in the last 17 races, also winning the Middlesex title and 7th in the National. She also set PBs in the 800m (2:20.57) and 1500m (4:49.73).
Row 16 – 1) POSIE SHAW repeated. 2) EUAN PHILLIPS with her Under 13 Cross Country Points winners award, an ever present in the Metropolitan League, but also excels at the Parkruns and Track and Field. He set PBs in the 800m (2:13.53) and 1500m (4:37.76).
Row 17 – 1) MYA MAIRS-INGRAM with her Under 15 Cross Country Points winners award, being an almost ever present in the Metropolitan League. She also set PBs in the 200m (28.21) and 800m (2:18.37) 2) RACHEL PEARLMAN with her Under 20 800m Cup award, and ran just outside her PB in the 800m (2:22.74).
Row 18 – 1) JONNY SHAW with his Masters Cross Country Points winners award, since joining Shaftesbury in 2021 he ran in all 5 Metropolitan League races, and this year ran (18.59) in the Cassiobury Parkrun. 2) JASMY PERRIN repeated.
Row 19 – 1) BEN KASPAR and POSIA SHAW repeated.

Link to SBH Best Performance Awards for 2022 – SBH Best Performance Awards 2022 (1)

NORTH WEST LONDON LEAGUE – I am currently in the process of compiling the team and individual wins, plus SBH runners who have competed from 2009/2010 to 2021/2022, this will take me probable 3-4 weeks. Those NWLL results are on the following link – http://www.british-athletics.co.uk/nwll/
These are the League Tables for the first 3 fixtures of the 2022/2023 season, for those interested, 10 points are awarded to the winning team, 9 for 2nd and so on.

Under 11 Boys – 1st Ealing, Southall & Middlesex (28 points), 2nd Cookham (21), 3rd London Heathside and SBH (20)
Under 11 Girls – Currently there are no league tables for the 26 November fixture published
Under 13 Boys – 1st Dacorum (28 points), 2nd Ealing, Southall & Middlesex (27), 3rd Trent Park (25), 7th SBH (14)
Under 13 Girls – 1st Ealing, Southall & Middlesex (25 points), 2nd Trent Park (24), 3rd Barnet & District (23), 6th SBH (14)
Under 15 Boys – 1st Thames Valley Harriers (29 points), 2nd Ealing, Southall & Middlesex (23), 3rd Cookham (20), 12th SBH (1)
Under 15 Girls – 1st Highgate Harriers (29 points), 2nd Dacorum (28), 3rd London Heathside (22), 9th SBH (7)
Under 17 Men – 1st Highgate Harriers (30 points), 2nd Barnet & District (26), 3rd Harrow (21), 12th SBH (1)
Under 17 Women – 1st Highgate Harriers (29 points), 2nd Dacorum (28), 3rd London Heathside (22)

THE FOLLOWING IS CLUB INFORMATION ON VARIOUS TOPICS

FACEBOOK – Photographs can be found on the SBH page.

STEEPLECHASE TRAINING AT STONEX STADIUM – Check with your Coach for details of training times.

STONEX STADIUM – Main Switchboard telephone number is 020 3675 7250.

ALAN WELLER – SBH NEWSLETTER EDITOR AND WEBSITE MANAGER

Shaftesbury Barnet Harriers Weekly Newsletter Thursday 8 December 2022

Posted on 08/12/202208/12/2022 by sbharriers

Happy Birthday from this Thursday 8 December to Wednesday 14 December – Joshua Allen-Xuereb, Thomas Cadwallader, Eva Camilleri, Alexa Eichelmann, Keelan Farrell, Eli Freich, Gabriel Gale, Janiya George, George Harrison, John Kelly, Nicole McGovern, Jazz Sears, Cameron Sharpe, Albert Taylor, Dan Watts and Glen Watts

SBH CROSS COUNTRY CHAMPIONS – The first three winners were decided at the Start Fitness Metropolitan League at Uxbridge, last Saturday. Congratultions to FINN MACCARTHY who won the Under 20 Men’s title, THOMAS BUTLER who won the 5 Miles Senior Men’s title and JOEL PHILLIPS who won the Masters Men 40+title.
Link to the latest winners – Men & Womens Cross Country Club Championship Winners 2022-2023 – Updated 03-12-22

SBH 132ND ANNUAL GENERAL MEETING – Took place on Tuesday 29 November in the 100 Club, East Stand, StoneX Stadium.

The meeting was well attended, and these are the various documents distributed at the AGM.
Link to AGM Agenda – SBH AGM Agenda 2022 Rev A (2)
Link to minutes of the AGM held on the 30 November 2021, Item 2 of the 2022 AGM Agenda – SBH AGM Minutes 2021
Link to annual report for the year ended 30 September 2021, Item 4 of the 2022 AGM Agenda – SBH Annual Report 2021-22 Final (1)
Link to accounts and treasurers report for the year ended 30 September 2021, Item 5 of the 2022 AGM Agenda – SBH Financial Report 2022 (1) Front Sheet SBH Financial Report 2022 (1) Income Sheet SBH Financial Report 2022 (1) Balance Sheet
The 4 items above were all AGREED,

Remaining Items of the 2022 AGM Agenda;
6. Election of Officers, accepted.
7. Election of Vice Presidents, accepted.
8. Election of Life Members, accepted.

9. Proposals;
1. The Club Council have agreed various proposed changes to the Club Constitution, although the document was not available at the AGM, those changes were all non material changes. The meeting accepted those changes.
Link to the Club Constitution with the proposed changes in Blue – SBH Constitution November 2022 AGREED
2. Club Subscriptions – The Club Council propose that the membership fee should be raised from £50 to £65/year (excluding the EA registration fee) from 1 December 2022. This was accepted.

Following the above the meeting closed.

SBH AWARDS PRESENTATION – Following the AGM, the Presentation of Awards for the 2022 Track & Field season, and 2021-2022 Cross Country season for both Men and Women took place. The awards were presented by Club Chairman JOHN KELLY, and the photographs were taken by JOHNSON OGUNNIYI. I am in the process of formatting the photographs, and will publish them next week.

SBH SPECIAL AWARDS DINNER – Which takes place on Saturday 17 December at the StoneX Stadium, and the final places have now been taken.

EUROPEAN CROSS COUNTRY CHAMPIONSHIPS ON TV – Takes place this Sunday 11 December in Turin, Italy. The highlights are being broadcast on BBC2 from 16.00 to 17.00 on Sunday.
It is being brodcast live on the BBC iplayer, BBC sport website, BBC2 red button, from 08.30 to 12.45.

NORTH WEST LONDON LEAGUE – I am currently in the process of compiling the team and individual wins, plus SBH runners who have competed from 2009/2010 to 2021/2022, this will take me probable 3-4 weeks. Those NWLL results are on the following link – http://www.british-athletics.co.uk/nwll/
I intend to publish next week the league tables for the first 3 fixtures of the 2021/2022 season, for those interested, 10 points are awarded to the winning team, 9 for 2nd and so on.

RESULTS
START FITNESS METROPOLITAN LEAGUE – The third fixture of five took place last Saturday 3 December at Uxbridge.
It wasn’t particularly muddy, although there were a few sticky patches, most was firm grassland. The Seniors did the river crossing, which wasn’t very deep this year, just a couple of inches max, as you can see from MARK’S photos. There was also a slightly longer route for those that wanted to avoid it, but I’m pretty sure everyone went through it. It was said that it would be slippery exiting, but some of the guys said it was fine in trail shoes.

The day started with our Under 11 Boys, and we had 4 in the top ten, DENNYS PASCAL finished 7th and JOSIAH ALDHAM 8th, the remaining five JAMES MOUDART, TAHA COCKERELL, ARI RUBENSTEIN, THOMAS FELLOWS and PRINCE-MOSES JOHN finishing 13th, 14th, 15th, 16th and 18th respectively. The team made it a clean sweep of 3 wins out of 3 this season. After 3 fixtures, we have now increased our lead over Victoria Park & Tower Hamlets, from 76 to 89 points.

Next the Under 11 Girls race, the team was again led home by SIENNA DARCY finishing 6th and LUCIA CASALENUOVO 7th, with ELLA COOPER 16th and ELFIE SHAW 19th. The team finished in 2nd place, and after 3 fixtures the teams position is excellent, moving up to 2nd place, 23 points behind Woodford Green & Essex Ladies.

The Under 13 Boys, with 6 runners, with the scoring four packing excellently, CALEB HILTON finished in 8th place, JESSE ABRAHAMS 12th, LADDIE SHAW 14th and EDDIE PASCAL 15th, with SAM MOORE and AARON YACOBI 46th and 48th respectively. The team won with 129 points, and after 3 fixtures extended their lead over Woodford Green & Essex Ladies from 36 to 65 points.

The Under 13 Girls race, was short of numbers with MEI HAYAKAWA finishing 7th and AMBER JACKSON 25th. The team finished in 7th place, after 3 fixtures slipped from 2nd to 4th place.

The Under 15 Boys/Under 17 Men with 10 runners produced another impressive performance, with DANIEL BANYARD finishing 10th and ARTHUR PHILLIPS 11th, the remaining finishers were JORDAN PEARLMAN U17 18th (14.02 11th U17), JARED MORRIS, RAFI GAYER, JACOB CLEMENT, EUAN PHILLIPS, JAI DARYANANI, LEON BISS and SPIKE BLAKE finishing 18th, 20th, 21st, 23rd, 29th, 33rd, 36th and 38th respectively. The team finished in 2nd place, and after 3 fixtures the team now have a 43 point lead over Woodford Green & Essex Ladies

The Under 15 Girls/Under 17 Women had 3 runners, with POSIE SHAW leading the way in 3rd place and 1st Under 15, ERIN GIBLIN and ELIZABETH DA TERESA finishing 29th and 44th respectively. The team finished in 8th place, after 3 fixtures maintained their 9th place overall.

The Senior Men had 13 runners, first home was THOMAS BUTLER in an excellent 8th, followed by our first Under 20 SAMUEL GREENSTEIN in 29th place 2nd U20, with MAX WINFIELD in 39th place 3rd U20. The remaining finishers were FINN MACCARTHY U20, DANIEL NICHOLS, MARK COTTLE), ANTONIO CONRADIE U20, JOEL PHILLIPS V45, BARRY HAWS V50, TIM UNDERHILL V50, PAUL MACCARTHY V55, JONNY SHAW V50 and PHILIP CUNNINGHAM V55 finishing 98th, 134th, 147th, 161st, 262nd, 264th, 271st, 275th, 280th and 348th respectively. The team maintained its good performance after winning at Wormwood Scrubs, to finish in 3rd place, and after 3 fixtures we are still in 3rd place, and only 104 points behind 2nd place London Frontrunners. The Veteran Men’s team finished in 5th place, and after 3 fixtures they have moved up to 6th place overall.

The Senior Women’s were reduced to 2 this time, JO KENT V55 (2nd Claim) 64th 2nd V55, ABI GREENE U20 112th 5th U20. The team finished in 12th place, and after 3 fixtures they are still in 10th place overall. We are in a slightly precarious position with the 2 teams below us will be relegated, Highgate Harriers are in 11th place, 23 points behind us, albeit they have had no runners on fixtures 2 ND 3.

Results
Under 11 Boys (Team 4 to score) – DENNYS PASCAL 7th (7.29 2 4th 9 year old), JOSIAH ALDHAM 8th (7.30 4th 10 year old), JAMES MOUDART 13th (7.42 9th 10 year old), TAHA COCKERELL 14th (7.43 10th 10 year old), ARI RUBENSTEIN 15th (7.43 5th 9 year old), THOMAS FELLOWS 16th (7.43 11th 10 year old), PRINCE-MOSES JOHN 18th (7.44 6th 9 year old), the 9 year-old winner was Matteo Cinesi of Victoria Park & Tower Hamlets (7.07), the 10 year-old winner was Oskar Prince of Woodford Green & Essex Ladies (7.25) 55 runners finished – 27 9 year olds and 21 10 year olds.
Team Result – 1st SBH (146 points), 2nd Victoria Park & Tower Hamlets (133), 3rd Woodford Green & Essex Ladies (93) 15 teams finished
Team Result After 3 Fixtures – 1st SBH (506 points), 2nd Victoria Park & Tower Hamlets (417), 3rd Woodford Green & Essex Ladies (311).

Under 11 Girls (Team 4 to score) – SIENNA DARCY 6th (8.06 3rd 9 year old), LUCIA CASALENUOVO 7th (8.11 4th 10 year old), ELLA COOPER 16th (8.51 9th 10 year old), ELFIE SHAW 19th (9.08 11th 10 year old), the 9 year-old winner was Gracie Fayinka of Woodford Green & Essex Ladies (7.42), the 10 year-old winner was Violet Muraidhar of Ealing, Southall & Middlesex (7.24) 29 runners finished – 13 9 year olds and 16 10 year olds.
Team Result – 1st Woodford Green & Essex Ladies (65 points), 2nd SBH (62) 3rd Harrow (47) 9 teams finished
Team Result After 3 Fixtures – 1st Woodford Green & Essex Ladies (279 points), 2nd SBH (256), 3rd Ealing, Southall & Middlesex (224)

Under 13 Boys (Team 4 to score) – CALEB HILTON 8th (11.31), JESSE ABRAHAMS 12th (11.44), LADDIE SHAW 14th (11.52), EDDIE PASCAL 15th (11.58), SAM DARCY 30th (12.57), SAM MOORE 46th (15.22), AARON YACOBI 48th (16.16) the winner was Aneirin Lessard of Victoria Park & Tower Hamlets (10.59) 49 runners finished.
Team Result – 1st SBH (129 points), 2nd Hillingdon (121), 3rd Woodford Green & Essex Ladies (100), 7th SBH “B” (53) 14 teams finished
Team Result After 3 Fixtures – 1st SBH (483 points), 1st Woodford Green & Essex Ladies (418), 3rd Hillingdon (356), 10th SBH “B” (193)

Under 13 Girls (Team 4 to score) – MEI HAYAKAWA 7th (12.39), AMBER JACKSON 25th (13.38), the winner was Jorjia March of Barnet & District (11.36) 39 runners finished.
Team Result – 1st Ealing, Southall & Middlesex (94 points), 2nd London Heathside (87), 3rd Woodford Green & Essex Ladies (85), 7th SBH (42) 14 teams finished
Team Result After 3 Fixtures – 1st Woodford Green & Essex Ladies (346 points), 2nd London Heathside (344), 3rd Trent Park (343), 4th SBH (287)

Under 15 Boys/Under 17 Men (Team 4 to score) – DANIEL BANYARD U17 10th (13.47 7th U17), ARTHUR PHILLIPS U15 11th (13.54 4th U15), JORDAN PEARLMAN U17 18th (14.02 11th U17), JARED MORRIS U15 20th (14.05 9th U15), RAFI GAYER U17 21st (14.07 12th U17), JACOB CLEMENT U17 23rd (14.21 13th U17), EUAN PHILLIPS U15 29th (14.39 14th U15), JAI DARYANANI U17 33rd (14.52 17th U17), LEON BISS U15 36th (14.55 18th U15), SPIKE BLAKE U17 38th (15.02 20th U17), the winner of U15 race was Luke Dunham of Herts Phoenix (13.33), the winner of U17 race was Jimmy Geller of Woodford Green & Essex Ladies (12.59) 82 runners finished – 52 U15 and 30 U17 runners finished
Team Result – 1st Herts Phoenix (255 points), 2nd SBH (243), 3rd Woodford Green & Essex Ladies (233), 4th SBH ‘B’ (200), 14th SBH ‘C’ (84) 24 teams finished
Team Result After 3 Fixtures – 1st SBH (716 points), 2nd Woodford Green & Essex Ladies (673), 3rd Herts Phoenix (666), 9th SBH ‘B’ (411), 23rd SBH ‘C’ (84)

Under 15 Girls/Under 17 Women (Team 4 to score) – POSIE SHAW U15 3rd (15.03 1st U15), ERIN GIBLIN U15 29th (17.21 18th U15), ELIZABETH DA TERESA U17 44th (18.52 15th U17) the winner of the U17 race was Lauren Russell of Highgate Harriers (14.39) 55 runners finished – 38 U15 runners finished and 17 U17 runners finished
Team Result – 1st Woodford Green & Essex Ladies (139 points), 2nd London Heathside (134), 3rd Barnet & District (124), 8th SBH (83) 16 teams finished
Team Result After 3 Fixtures – 1st London Heathside (515 points), 2nd Woodford Green & Essex Ladies (505), 3rd Thames Valley Harriers (436), 9th SBH (277)

Senior Men (Senior Team 12 to score, Veteran Team 5 to score) – THOMAS BUTLER 8th (25.58), SAMUEL GREENSTEIN U20 29th (27.12 2nd U20), MAX WINFIELD U20 39th (27.40 3rd U20), FINN MACCARTHY U20 98th (29.43), DANIEL NICHOLS 134th (30.58), MARK COTTLE 147th (31.27), ANTONIO CONRADIE U20 161st (31.59), JOEL PHILLIPS V45 262nd (35.59), BARRY HAWS V50 264th (36.01), TIM UNDERHILL V50 271st (36.18), PAUL MACCARTHY V55 275th (36.31), JONNY SHAW V50 280th (36.43), PHILIP CUNNINGHAM V55 348th (41.15), the winner was Alexander Lepretre (2nd Claim) of Highgate Harriers (24.41) 373 runners finished.
Team Result – Division 2 – 1st Trent Park (1124 points), 2nd London Frontrunners (938), 3rd SBH (898) 12 teams finished
Team Result After 3 Fixtures – Division 2 – 1st Trent Park (3458 points), 2nd London Frontrunners (3027), 3rd SBH (2923)
Veterans Division 2 – 1st Eton Manor (249 points), 2nd Ealing Eagles (219), 3rd Ealing Eagles (198), 5th SBH (152) 12 teams finished
Veterans Division 3 After 2 Fixtures – 1st Eton Manor (712 points), 2nd Ealing Eagles (677), 3rd Ealing Eagles (555), 6th SBH (427)

Senior Women (Senior Team 5 to score, Veteran Team 4 to score) – JO KENT V55 (2nd Claim) 64th (36.25 2nd V55), ABI GREENE U20 112th (41.21 5th U20), the winner was Verity Hopkins of Thames Valley Harriers (30.21) 161 runners finished.
Team Result – Division 2 – 1st Harrow (227 points), 2nd Barnet & District (181), 3rd Victoria Park & Tower Hamlets (140), 12th SBH (19) 12 teams finished
Team Result After 3 Fixtures – Division 2 – 1st Harrow (695 points), 2nd Barnet & District (539), 3rd Victoria Park & Tower Hamlets (468), 10th SBH (143)

Howard Williams Trophy (Juniors) – 1st Woodford Green & Essex Ladies (5 Wins, 103 points), 2nd SBH (6, 96), 3rd London Heathside (1, 86)
Howard Williams Trophy (Seniors) – 1st London Heathside (2 Wins, 44 points), 2nd Victoria Park & Tower Hamlets (0, 44), 3rd Highgate Harriers (2 41), 15th SBH (0, 20)

Link to the Start Fitness Metropolitan League results – https://www.metleague.run/results/ now select ‘Read More’ on Race 3, now select ‘Spreadsheet Results Link’

The next Start Fitness Metropolitan League fixture takes place at Welwyn Garden City on Saturday 14 January.

THESE ARE THE SBH ATHLETES CURRENT CONSECUTIVE RACES, FOLLOWING THE UXBRIDGE FIXTURE ON 3 DECEMBER

There appears to be confusion regard PHILIP CUNNINGHAM run at the first Metropoltan League at Claybury. I was led to believe that although he missed the start of the race, due to traffic problems, he never started the race, but ran a couple of laps. Which means his run of 24 consecutive races, has come to and end.

(17) POSIE SHAW U11, U13 & U15
(7) EUAN PHILLIPS U13 & U15, MARK COTTLE SM and PAUL MACCARTHY V55
(6) EDDIE PASCAL U11 & U13
(5) PRINCE-MOSES JOHN U11 and BARRY HAWS V45 & V50
(4) DENNYS PASCAL U11 and AMBER JACKSON U13
(3) JOSIAH ALDHAM U11, SIENNA DARCY U11, ELFIE SHAW U11, JESSE ABRAHAMS U13, SAM DARCY U13, MEI HAYAKAWA U13, CALEB HILTON U13, LADDIE SHAW U13, AARON YACOBI U13, JARED MORRIS U15, ARTHUR PHILLIPS U15, ELIZABETH DA TERESA U17, ABI GREENE U20, FINN MACCARTHY U20, JO KENT V55 and JOEL PHILLIPS V45
(2) ARI RUBENSTEIN U11, JAMES MOUDART U11, AARON YACOBI U13, ERIN GIBLIN U15, JAMES CLEMENT U17, THOMAS BUTLER, TIM UNDERHILL V50, PHILIP CUNNINGHAM V55

The current record for consecutive appearances is held by JOHN KELLY, who completed 28 races between 1985 to 1990.

SBH WINTER POINTS CHAMPIONSHIPS, THESE ARE THE TOP 3 POSITIONS FOLLOWING THE UXBRIDGE FIXTURE ON 3 DECEMBER

Under 11 Boys – 1st DENNYS PASCAL (22 points), 2nd JOSIAH ALDHAM (18), BEN KASPAR (16), – Under 13 Boys – 1st CALEB HILTON (24 points), 2nd JESSIE ABRAHAMS (20), 3rd EDDIE PASCAL (18) – Under 15 Boys – 1st ARTHUR PHILLIPS (24 points), 2nd JARED MORRIS (20), 3rd EUAN PHILLIPS (19) – Under 17 Men – 1st DANIEL BANYARD (16 points), 2nd TOMMY NARVAEZ-WHITE and JACOB CLEMENT (13) – Under 20 Men – 1st FINN MACCARTHY (19 points), 2nd MAX WINFIELD (15), 3rd ANTNIO CONRADIE (11) – Senior Men – 1st MARK COTTLE (31 points), 2nd THOMAS BUTLER (22), 3rd LUKE FLATLEY (19) – Masters Men 40-49 – 1st JOEL PHILLIPS (23 points). 2nd CHRIS HERON (8) – Masters Men 50-59 – 1st PAUL MACCARTHY (21 points), 2nd BARRY HAWS (20). 3rd TIM UNDERHILL (13) – Masters Men 60-69 – 1st ROBERT RIGBY (8 points)

Under 11 Girls – 1st SIENNA DARCY (24 points), 2nd ELFIE SHAW (17), 3rd LUCIA CASALENUOVO (14) – Under 13 Girls – 1st MEI HAYAKAWA (24 points), 2nd AMBER JACKSON (20), 3rd JUI HAYAKAWA (13) – Under 15 Girls – POSIE SHAW (24 points), 2nd ERIN GIBLIN (13), 3rd PHOEBE MUSIC (7) – Under 17 Women – 1st ELIZABETH DA TERESA (24 points), LILI FOWKES-GAJAN (7) – Under 20 Women – 1st ABI GREEN (24 points) – Senior Women – 1st ELANA DIMMER (8 points) – Masters Women 40-49 – 1st VICTORIA DAWES (8 points)

Link to the Men/Women Winter Points tables updated up to the 3 December – Mens Cross Country Points Tables 2022-2023 – Updated With Metropolitan League Fixture 03-12-22 A Womens Cross Country Points Tables 2022-2023 – Updated With Metropolitan League Fixture 03-12-22

LEE VALLEY OPEN MEETING – Took place at Lee Valley on 4 December.
Awaiting the results

ENGLISH SCHOOLS CROSS COUNTRY CUP FINAL – Took place at Leeds on 3 December.
Senior Women – AIMI WEIGHTMAN U20 (Dame Alice Owen’s School) 3rd (11.10), AMY GODDARD U20 (Woodbridge School) 26th (11.59), the winner was Jemima Ridley of Sir William Borlase’s Grammar School (10.52) 128 runners finished
Team Result 1st Dr Challoner’s High School (71 points), 2nd Bradford Grammer School (84), 3rd Thomas Telford School (86),9th Woodbridge School (206), 24th Dame Alice Owen’s School (323) 24 teams finished

NSU OPEN – Took place at Aberdeen, South Dakota, USA on 3 December.
Pole Vault – GLEN QUAYLE U23 (Northern State University) 1st (4.70m)

RUTGERS HOLIDAY CLASSIC – Took place at Amory, New York, USA on 3 December.
200m – SM 9 JAMIE DEE (Iona College) 4th (PB 30.78)

OXFORD V CAMBRIDGE VARSITY MATCH – Took place at Wimbledon Common on 3 December.
7500m – JEREMY DEMPSEY U23 (Cambridge University) 1st (37.47)

PARKRUN 5K – Took place at Aldenham on 3 December.
PAUL LEWIS V50 2nd (21.12) this was his 147th Parkrun

PARKRUN 5K – Took place at Canons Park on 3 December.
LOUIS PELTA U17 39th (26.01) this was his 57th Parkrun

PARKRUN 5K – Took place at Edgbaston Reservoir on 3 December.
FREYA STAPLETON U20 4th (17.23) this was her 51st Parkrun

PARKRUN 5K – Took place at Gladstone on 3 December.
JULIAN LAMY 32nd (23.34) this was his 40th Parkrun

PARKRUN 5K – Took place at Hackney Marshes on 3 December.
BARRY CHISHOLM V60 200th (30.54) this was his 272nd Parkrun

PARKRUN 5K – Took place at Jersey on 3 December.
CLIFF GOLDING V65 79th (26.08) this was his 128th Parkrun

PARKRUN 5K – Took place at Oak Hill on 3 December.
MATTHEW MCATEER U20 14th (20.30) this was his 28th Parkrun, STUART SINGER V60 26th (22.01) this was his 351st Parkrun, BRADLEY SINGER 36th (22.56) this was his 205th Parkrun

PARKRUN 5K – Took place at Panshanger on 3 December.
RUSSELL DEVITT V70 125th (32.30) this was his 245th Parkrun

PARKRUN 5K – Took place at Sunny Hill on 3 December.
LENARD MICHEL V50 26th (24.15) this was his 85th Parkrun, SHONA MICHEL V50 27th (30.08) this was her 73rd Parkrun

UPCOMING CROSS COUNTRY AND ROAD RELAY FIXTURES FOR THE NEXT 4 WEEKS, FOR THE PERIOD THURSDAY 8 DECEMBER UNTIL WEDNESDAY 4 JANUARY – The updated 2022-2023 Winter Fixture Card and Information Sheet, are available further down the Newsletter.

SOUTHERN INTER COUNTY CHAMPIONSHIPS – Takes place on Saturday 10 December at Horspath Sports Ground, Oxford (SatNav OX4 2RR).
Timetable – 11.00 U13 Girls (Approximately 3k), 11.20 U13 Boys (Approximately 3k), 11.40 U15 Girls (Approximately 4k), 12.25 U15 Boys (Approximately 4k), 12.50 U17 Men (Approximately 5k), 13.15 U17 Women (Approximately 5k), 13.40 U20 Women and Senior Women (Approximately 6k)
Note: You will have to be pre-entered by your County Team Manager
Awaiting final race information, the above details is when the race was last held.

SOUTHERN MASTERS CHAMPIONSHIPS – Takes place on Saturday 10 December at Horspath Sports Ground, Oxford (SatNav OX4 2RR).
Timetable – 11.45 Women 40+ 50+, 60+, M70+ (Approximately 6k), 14.10 Men 40+, 50+, 60+ (Approximately 10k)
Awaiting final race information, the above details is when the race was last held.

BOXING DAY BONANZA RUN – Takes place on Monday 26 December at StoneX Stadium and Starts at 11.00, issuing of numbers, refreshments and prize giving takes place in the Indoor Track area. Distance 2 miles, 1 mile for Under 11 and £1 entry fee. There will be prizes, raffle (bring cash) and free refreshments, and why not come in fancy dress.
A run for all the family to run off the Christmas Day dinner. We are looking for a record turn out with well over 100 present. Donations to the raffle welcome

GEOFF WILLIAMS WELL-DESERVED HONOUR – Congratulations to GEOFF who has become an Honorary Vice-President Award of the English Schools Athletics Association. Photograph of GEOFF receiving his award.

Contributors to the article from JAN BUOY ESAA International Team Co-Ordinator, KEN BURKETT, BRIAN BAKER and GEOFF MORPHITIS.

GEOFF was raised in Mid Wales and in 1968 he started a Sports Science degree at Loughborough University and embarked on his teaching career in Cambridgeshire in 1971. He moved to Highgate School, in the London Borough of Haringey, Middlesex, to take up the post of Director of Physical Education in 1975 which he held for thirty years retiring in 2004. Whilst at Highgate GEOFF established a highly successful and flourishing PE department which was highly respected by colleagues across many disciplines both locally and nationally and within both the state and independent school sectors.

However, GEOFF has always had a particular passion for athletics in the widest sense, be it as an athlete, teacher, coach and organiser. From 1980 to 1995 GEOFF was the organiser and secretary of HMC Independent Schools Athletics Championships in which his teams were incredibly successful at National level. Although GEOFF is now retired from teaching he has continued to be an active UKA qualified official in field and track, as well as a UKA Level 3 timekeeper as well as Level 4 Performance coach.

GEOFF joined Shaftesbury Barnet Harriers in 1980 as an athlete and coach. He later became a committee member, Cross Country Team Manager, Coaching Co-ordinator and club coach at the club resulting in countless successful teams as well as coaching many athletes to ESAA titles and International representation. In acknowledgement of his lifetime service to the club he was appointed President of Shaftesbury in 2020. He Joined the Schools Athletics Association of Middlesex in 1976 soon becoming a vital and integral member of the team holding posts of responsibility such as Chairman and Team Manager for both Cross country and Track & Field for over thirty years. He took on the organisation of the County Schools Cross Country Championships from 1978 to 2004 and the County Schools Track and Field Championships from 1988 to 2011 when he retired to Devon.

GEOFF took on the post of Manager of Barnet Copthall Stadium for 4 years from 2006 to 2010. During that period GEOFF very successfully negotiated the re-surfacing and upgrading of the stadium to the benefit of all those who used Copthall, but especially the local schools. GEOFF was always available to assist with organising school leagues and championships at both primary and secondary age groups as well as organising training courses in the teaching and officiating of athletics for teachers, parents and athletes. In 2009 GEOFF’S input was central to the staging of the very successful Track and Field Cup Final at Copthall.

Not unsurprisingly on moving to Devon GEOFF immediately immersed himself in both Devon and South West Schools Athletics Associations as well as North Devon AC. GEOFF became SWSCH AA XC Co-ordinator which is quite an onerous job as the championships move around the county on a rota and each county has its own way of working. Thus, GEOFF’S overall view is essential in order for the championships to have a year-on-year co-ordinated feel. His role involves not only course inspections and lead official appointments but also ensuring the finances are kept on a tight rein. More recently he has taken over the role of the SW Schools AA secretary. This again is no mean feat as the South West Schools Athletics Association encompasses the seven South West counties each with its own character. GEOFF also has an administrative role within their Track and Field championships. GEOFF’S has supported South West coaching days where his coaching ability has become legendary with an approach which is both illuminating and energising. It is wonderful to see the enjoyment and intrigue the athletes feel as he introduces new drills and techniques. There always seems to be much laughter within his groups however amongst this much technical knowledge is transferred.

GEOFF became a member of ESAA General Committee in 1991 and was first appointed as an ESAA team Manager in 2010 for the World Schools Cross Country Championships. In 1998 GEOFF took on the role of South East Regional Co-ordinator for the Cross Country Cup and then became National joint Co-ordinator of the ESAA Cross Country Cup in 2016. GEOFF has worked tirelessly to ensure the continued success of the Cross Country Cup ensuring that each round and the final run as smoothly as possible. His meticulous planning, care and knowledge of the Schools Cup XC is encyclopaedic. An additional role has been to find venues for each final which has entailed viewing and assessing numerous courses across the country to assess their suitability and then working closely with the host schools and counties. Such is GEOFF’S passion for engaging and giving additional opportunities for competition to school athletes that in 2019 he proposed to ESAA that a Senior age group be introduced to the Cross Country Cup competition. In 2021 Senior teams were added to the competition – in 2022 nearly 400 senior teams were entered across the country. The feedback from many schools has been that the competition for seniors has been a strong motivator for school athletes to maintain their interest in Cross Country post 16.

His knowledge and commitment to athletics literally knows no bounds. GEOFF is very humble when it comes to his wealth of knowledge but his expertise and advice is sought by many teachers, coaches and parents. The number of young athletes who have benefitted from his time and commitment is incalculable and second to none. No job is ever too big or small GEOFF will approach all tasks with the same rigour and professionalism always wanting the best for the athletes as well being a team player within whichever group he is working. GEOFF is a true gent – without doubt the kindest, most knowledgeable, most professional, level headed and articulate colleague in the world of athletics. At the heart of everything GEOFF has achieved is his true passion for all aspects of the sport which enthuses everyone he speaks to.

However, it is how GEOFF manages people that shines most brilliantly. He is an able listener and helps others fulfil their potential with ease and advice that is never preaching nor telling you what to do. He never seeks the glory for himself and will always ensure others take the credit. It is certainly time that we tell GEOFF just how much his contribution to the ESAA, Middlesex, Devon and South West Schools is valued and has helped transform each organisation for the better. Thank you, GEOFF, for providing a perfect example of how to succeed in life!

CAMBRIDGE BEAT OXFORD IN ANNUAL VARSITY CROSS COUNTRY CLASH – The following article was published on the Athletics Weekly website recently.
Long-standing university match sees Blackheath & Bromley’s NIAMH BRIDSON HUBBARD and Shaftesbury’s JEREMY DEMPSEY triumph for the light blues on Wimbledon Common. The historic Varsity Cross Country Match between Oxford University Cross-Country Club and Cambridge University Hare & Hounds dates back to 1880 and yet going into the 2022 event at Wimbledon Common the all-time men’s score saw the two universities tied on exactly 65 wins apiece. The day belonged to Cambridge, though, as they took the women’s and men’s individual and team titles which means Cambridge creep ahead in the overall men’s match standings by 66 victories to 65, whereas Oxford’s all-time lead in the women’s match fell to 26 wins to 20. Previous winners include ROGER BANNISTER, CHRIS CHATAWAY, JULIAN GOATER, RICHARD NERURKAR, JULIA BLEASDALE and Olympic modern pentathlon champion STEPH COOK.

This year NIAMH BRIDSON HUBBARD and JEREMY DEMPSEY added their name to the roll of honour as they stormed to victory. For BRIDSON HUBBARD – a sociology PhD student – this was her sixth appearance in the race and she also won the event in 2019. Here she beat team-mate PHOEBE BARKER with ALICE GARNER of Oxford third as Cambridge took the team title by 11 points. Last year DEMPSEY was beaten into second by fellow Cambridge athlete JAMES EDGERTON but in this “131st gentlemen’s race” he emerged the winner with JOE MORROW of Oxford second and EWAN SPENCER of Cambridge third. The team score of 38 points to 40, though, was the closest since 1982 as Cambridge took a narrow win.

There was some success for Oxford on Saturday, however, as JACK MILLAR took victory in the Old Blues’ race ahead of fellow ‘dark blue’ NATHAN MAPPELEY and Cambridge’s JOSH CARR. The day also saw the presentation of a World Athletics Heritage plaque to Thames Hare & Hounds by AW’s WENDY SLY. Formed in 1868 in London, it is the oldest adult cross-country running club in the world and among other things they organise this Varsity match. Another presentation on the day saw the opening of a redeveloped BRASHER–CHATAWAY–BANNISTER Bridge on the Common. Over the years the runners have splashed through the water but this time they tested the sturdiness of the rebuilt bridge as they charged across it mid-race.

Women: 1 Niamh Bridson-Hubbard (Camb U); 2 Phoebe Barker (Camb U); 3 Alice Garner (Oxf U); 4 Nancy Scott (Camb U); 5 Louise Shanahan (Camb U); 6 Poppy Craig-McFeely (Camb U); 7 Lauren Major (Oxf U); 8 Elizabeth Apsley (Oxf U); 9 Alexandra Brown (Oxf U); 10 Charlotte Buckley (Oxf U). Team: Cambridge University 29; Oxford University 50

Men: 1 Jeremy Dempsey (Camb U); 2 Joe Morrow (Oxf U); 3 Ewan Spencer (Camb U); 4 Thomas Wood (Oxf U); 5 Naphtali Moulton (Oxf U); 6 Paul McKinley (Camb U); 7 Luke McCarron (Camb U); 8 Miles Weatherspeed (Oxf U); 9 Tom Spencer (Camb U); 10 Matthew Dubery (Camb U). Team: Cambridge University 38; Oxford University 40

THE FOLLOWING IS CLUB INFORMATION ON VARIOUS TOPICS

FACEBOOK – Photographs can be found on the SBH page.

STEEPLECHASE TRAINING AT STONEX STADIUM – Check with your Coach for details of training times.

STONEX STADIUM – Main Switchboard telephone number is 020 3675 7250.

ALAN WELLER – SBH NEWSLETTER EDITOR AND WEBSITE MANAGER

Shaftesbury Barnet Harriers Weekly Newsletter Thursday 1 December 2022

Posted on 01/12/202202/12/2022 by sbharriers

Happy Birthday from this Thursday 1 December to Wednesday 7 December – Hope Baker, Emma Beardmore, Gregory Dunson, Dylan Evans, Malika Hislop-Ellis, Jessica Hunter, Jacob Lange, Neo Mohammadian, Theo Michail, Brian Motto, Gilad Nachshen, Nonso Okolo, Joseph O’Hara, Nick Percy, Joseph Rodriguez, Ross Sambrook, Nick Smith, Sam Wiggins and Lukash Zahab

RECENT NEW MEMBER – We wish you a very warm welcome, and a happy, healthy and successful time with Shaftesbury to JOSIAH ALDHAM

STUART SINGER 350TH PARKRUN – Congratulations to STUART who completed his 350th Parkrun at Oak Hill last Saturday.

SHAFTESBURY BARNET HARRIERS SUBSCRIPTIONS – SBH Treasurer GEOFF MORPHITIS has sent me the following request.
Our new Club year started on 1 October 2022. The SBH annual subscription, as from 1 December 2022 as approved at the AGM on Tuesday 29 November is £65 and the current England Athletics annual registration is £16 from 1 April 2022 (this increases to £17 as from 1 April 2023 renewals). The current total is £81 and should be paid NOW to; ACCOUNT NAME: SHAFTESBURY BARNET HARRIERS, BANK: HSBC, ACCOUNT NUMBER: 41308378, SORT CODE: 400426 – Please advise GEOFF MORPHITIS by email (geoffrey.morphitis@capeandd.com) when payment has been made.

START FITNESS METROPOLITAN LEAGUE – The third fixture of five takes place this Saturday 3 December, course is at Hillingdon Sports Centre, Hillingdon House Farm, Park Road, Uxbridge (Satnav UB10 0RQ).

Please Note – The starting times have now been updated to the 2022 changes, also read the course description notes below as they have not attached any course maps. These may be available on the day!

Race headquarters – Hillingdon Athletics Stadium, Gatting Way, Uxbridge (Satnav UB8 1ES). HQ to course walk time: 2 minutes.
Changing facilities – Men’s & Women’s changing rooms and toilets within athletic stadium from 11am to 3pm. Please do not use the facilities within the main sports centre.
Public Transport – Recommended Hillingdon on the Metropolitan and Picadilly lines 10-15 minute walk from course. U1 and U2 buses stop within 3 minutes’ walk from the Sports Centre.
Directions from major roads – Next to A40 Swakeleys Roundabout Junction, then follow signs for Hillingdon Sports and Leisure centre.
Parking – There are Only 50 pay and display parking spaces allocated for this fixture outside the stadium. Parking in the main sports centre car park is not permitted. Disruption caused to sports centre members trying to find a parking space in the main car park may result in the venue not being available in the future. If you must drive, please see the parking map provided for free street parking locations. There are also 2 large car parks in Uxbridge town centre, just 15 minutes walk away.
Timetable – 12.00 U11 (Over 9) Boys (2km), 12.05 U11 (Over 9) Girls (2km), 12.15 U13 Boys (3km), 12.30 U13 Girls (3km), 12.45 U17 Men and U15 Boys (4km), 13.00 U17 Women and U15 Girls (4km), 13.15 U20, Senior and Veteran Women (8km), 14.00 U20, Senior and Veteran Men (8km).
Course Description – A proper XC course. Parkland setting, undulating course, with one steep climb per lap, on grass and woodland paths. Very muddy areas likely. Option of small river crossing for adults only if conditions on the day allow. There will be a longer route around the river for those that are unable/unwilling to cross the river.
Under 11 Course – 1 small undulating lap which includes the ski slope and wooded trail.
Under 13 Course – 1 medium undulating lap which includes the ski slope and wooded trail.
Under 15/U17 Course – 1 large undulating lap which includes the ski slope and wooded trail.
Under 20/Senior Course – 2 large undulating laps which includes the ski slope and wooded trail plus option of river crossing.
Note: You do not have to be pre-entered, just turn up and run.
For those who do not have a race number please see your respective team manager – SIMON KEENE, JEREMY SOTHCOTT or JO KENT
Please go to Start Fitness Metropolitan League web site www.metleague.co.uk for any other final information.

START FITNESS METROPOLITAN LEAGUE RACE NUMBERS – I have been asked to remind you that your race number must be kept by yourselves, and is to be used for the remaining 2 fixtures.

START FITNESS METROPOLITAN LEAGUE 3 DECEMBER – This is the Third race in the SBH Winter Points Championships. Also this is the Club Championship race for the Under 20 Men, 5 Miles Senior Men and Masters Men 40+

SBH SPECIAL AWARDS DINNER – “Response to the Special Awards Dinner at StoneX Stadium on Saturday 17 December has been excellent with 150 seats already taken up. We have just 11 left available for sale. Please let Geoff Morphitis know ASAP as detailed in the invitation below.

The Special Awards Dinner takes place in the Fez Club, from 6.15 pm – 11.30 pm (to be seated by 7.15 pm).
Menu: Roast Turkey Carvery with Traditional Christmas Festive Trimmings OR
Pesto Roast Salmon with Sautéed Potatoes, Green Beans and Oven Dried Tomatoes OR
Vegetarian Wellington with choice of Vegetables – Festive Desserts – Tea/Coffee

Awards: 8.30 pm – 9.30 pm, Bar: Open 6.15 pm – 11.30 pm (Credit card payment only), Dress Code: Smart casual
Tickets: £32 per person – all payments to be made online to:

Payment: ACCOUNT NAME :            SHAFTESBURY BARNET HARRIERS
BANK :                                 HSBC
ACCOUNT NUMBER : 41308378
SORT CODE :                     400426

Please advise GEOFF MORPHITIS by email (geoffrey.morphitis@capeandd.com) when payment has been made giving the following details:
The name of each person attending for table plan purposes.
Together with the menu preferences for yourself and your guests.

RESULTS
LONDON YOUTH GAMES – Took place last Saturday 19 November at Parliament Hill Fields.
Last week the results initially published, only included SBH runners that were in the scoring team for Barnet. Following the publication of last weeks Newsletter, the results were updated. If you re-visit last weeks Newsletter the results now include those missing SBH runners.

NORTH WEST LONDON LEAGUE – The third fixture of five took place at Trent Park on 26 November.
Under 11 Boys (2000m) – DENNYS PASCAL 1st (7.21), JOSAIH ALDHAM 2nd (7.22), H HENDERSON 10th (7.36), JAMES MOUDHART 11th (7.41), ARI RUBENSTEIN 13th (7.46), THOMAS FELLOWS 14th (7.47), PRINCE-MOSES JOHN 20th (8.06), RIO HAYAKAWA 44th (9.09) 54 runners finished
Team Result 1st SBH (18 points), 2nd Ealing, Southall & Middlesex (43), 3rd SBH ‘B’ (67) 12 teams finished

Under 11 Girls (2000m) – SIENNA DARCY 4th (8.18), ELLA COOPER 9th (8.37), GRACE ROONEY 11th (8.39), IZZY VOSS 17th (9.08), ELFIE SHAW 20th (9.13), the winner was E Prince of Woodford Green & Essex Ladies (7.44) 45 runners finished
Team Result 1st Ealing, Southall & Middlesex (28 points), 2nd London Heathside (47), 3rd SBH (49) 8 teams finished

Under 13 Boys (3000m) – EDWARD PASCAL 8th (11.14), SAM DARCY 21st (12.29), SAM CLEMENTS 22nd (12.46), SAM MOORE 33rd (14.19), the winner was Oliver McDonald of Dacorum (10.32) 32 runners finished
Team Result 1st Trent Park (40 points), 2dt Dacorum (52), 3rd Ealing, Southall & Middlesex (53), 4th SBH (54) 10 teams finished

Under 13 Girls (2450m) – MEI HAYAKAWA 4th (12.05), HOLLY CLARKE 26th (14.36), ELIZABETH LEIBOWITZ 31st (15.34), the winner was Jorja March of Barnet & District (11.12) 38 runners finished
Team Result 1st Trent Park (36 points), 2nd Barnet & District (53), 3rd London Heathside (57), 5th SBH (73) 8 teams finished

Under 15 Boys (4000m) – AIDAN MACAULEY 17th (16.01), the winner was L Moore of Thames Valley Harriers (14.46) 37 runners finished
Team Result 1st Thames Valley Harriers (37 points), 2nd Cookham (53), 3rd Trent Park (623), 10th SBH (98) 10 teams finished

Under 15 Girls (4000m) – ERIN GIBLIN 14th (8.22), the winner was Mia Rosen of Barnet & District (15.32) 27 runners finished
Team Result 1st Highgate Harriers (33 points), 2nd Dacorum (42), 3rd Barnet & District (43), 7th SBH (65) 8 teams finished

Under 17 Men (5000m) – No SBH runner competed, the winner was Michael Cattini of Harrow (17.26) 26 runners finished
Team Result 1st Highgate Harriers (36 points), 2nd Barnet & District (39), 3rd London Heathside (49) 6 teams finished

Under 17 Women (5000m) – No SBH runner competed, the winner was L Frost of Dacorum (20.19) 15 runners finished
Team Result 1st Barnet & District (28 points), 2nd Dacorum (31), 3rd Thames Valley Harriers (34) 7 teams finished

FRATERNITY AND SORORITY CUPS – Took place at Trent Park on 26 November.
No SBH runners

UK CROSS CHALLENGE INCLUDING EUROPEAN TRIALS FOR U20, U23 & SENIOR – Took place at Liverpool on 26 November.
Under 20 Men 6700m – LUCA STUBBS 61st (22.16) the winner was Will Barnicoat (20.17) 149 runners finished
Senior Men 9800m – DYLAN EVANS 37th (31.15), HENRY MCLUCKIE U23 40th (31.17), THOMAS PATRICK U23 51st (31.33), PHILLIP CROUT 161st (35.31) the winner was Emile Cairess (29.19) 644 runners finished

BASINGSTOKE AND MID HANTS WINTER THROWS – Took place at Basingstoke on 26 November.
Shot 6kg – U20M TRAVIS SCOTTOW U20 (2nd Claim) 1st (PB 12.76m)

LONDON UNIVERSITIES AND COLLEGES INDOOR CHAMPIONSHIPS – Took place at Lee Valley on 20 November.
200m – SM H1 DECARIE DAVIES U23 (East Anglia University) 2nd (22.5), H5 GILAD NACHSHEN U20 3rd (SB 24.6), H6 ALEX STAPLETON U23 (East Anglia University) 6th (29.5)
800m – SM 1 GILAD NACHSHEN U20 2nd (2:02.2)

PARKRUN 5K – Took place at Aldenham on 26 November.
PAUL LEWIS V50 5th (23.38) this was his 146th Parkrun

PARKRUN 5K – Took place at Canons Park on 26 November.
LOUIS PELTA U17 9th (21.34) this was his 56th Parkrun, LENARD MICHEL V50 24th (23.13) this was his 84th Parkrun, SHONA MICHEL V50 99th (36.05) this was her 72nd Parkrun

PARKRUN 5K – Took place at Hackney Marshes on 26 November.
BARRY CHISHOLM V60 200th (29.28) this was his 271st Parkrun

PARKRUN 5K – Took place at Hampstead Heath on 26 November.
OLIVER GREENSTEIN 8th (19.39) this was his 53rd Parkrun

PARKRUN 5K – Took place at Long Eaton on 26 November.
SCARLETT KENT U23 37th (PB 18.56) this was her 51st Parkrun

PARKRUN 5K – Took place at Oak Hill on 26 November.
STUART SINGER V60 26th (22.36) this was his 350th Parkrun, BRADLEY SINGER 47th (23.37) this was his 204th Parkrun

PARKRUN 5K – Took place at Oak Hill on 19 November.
DANIEL NICHOLS V35 1st (18.05) this was his 36th Parkrun

PARKRUN 5K – Took place at Panshanger on 26 November.
RUSSELL DEVITT V70 148th (35.49) this was his 244th Parkrun

PARKRUN 5K – Took place at Perry Lakes, Perth, Australia on 26 November.
STUART MOORE V60 48th (29.51) this was his 177th Parkrun

PARKRUN 5K – Took place at Prospect on 26 November.
SAM WILSON 1st (19.01) this was his 10th Parkrun

PARKRUN 5K – Took place at St Albans on 26 November.
CLAIRE HOBSON 78th (23.24) this was her 154th Parkrun

UPCOMING CROSS COUNTRY AND ROAD RELAY FIXTURES FOR THE NEXT 4 WEEKS, FOR THE PERIOD THURSDAY 1 DECEMBER UNTIL WEDNESDAY 28 DECEMBER – The updated 2022-2023 Winter Fixture Card and Information Sheet, are available further down the Newsletter.

SOUTHERN MASTERS CHAMPIONSHIPS – Takes place on Saturday 10 December at Horspath Sports Ground, Oxford (SatNav OX4 2RR).
Timetable – 11.45 Women 40+ 50+, 60+, M70+ (Approximately 6k), 14.10 Men 40+, 50+, 60+ (Approximately 10k)
Entries Closing Date TBC
Note: If you wish to be entered please contact your Team Manager
Awaiting final race information, the above details is when the race was last held.

BOXING DAY BONANZA RUN – Takes place on Monday 26 December at StoneX Stadium and Starts at 11.00, issuing of numbers, refreshments and prize giving takes place in the Indoor Track area. Distance 2 miles, 1 mile for Under 11 and £1 entry fee. There will be prizes, raffle (bring cash) and free refreshments, and why not come in fancy dress.
A run for all the family to run off the Christmas Day dinner. We are looking for a record turn out with well over 100 present. Donations to the raffle welcome

CONGRATULATIONS TO RAY TUCKER – As you will see from the article below, RAY has now been declared cancer-clear. RAY has been at Shaftesbury almost 30 years, and I remember seeing his back in the Metropolitan League. Shortly after joining RAY took on the role of the Veterans Team Manager for the Women, and had many successes, his squad included KATE ARMSTRONG, IRENE PEATY and JOYCE SMITH.
The following article was written by BRYAN HOLMES and was published in October this year in the Northwood and Ruislip news booklet, and was taken up by a medical journal and circulated internally to all medical staff.

A Northwood duathlete is praising staff at both Mount Vernon and Hillingdon hospitals for providing a new leukaemia treatment that he says has made him cancer clear. RAY TUCKER was diagnosed with chronic lymphocytic leukaemia three years ago, 20 years after abnormalities appeared in his blood cells. It was declared slow-growing and incurable.

The diagnosis was devastating for RAY, especially when blood tests at Mount Vernon showed the growth of the cancer was gathering pace, forcing him to turn down a place on the British Age Group Team for the European Duathlon Championship. Weeks later, RAY says DR AKILA DANGA from Hillingdon Hospital’s haematology department told him of a new treatment that had been trialled for five years and might benefit him. In April, RAY began the immunotherapy treatment at Hillingdon Hospital under DR DANGA’S direction. Within eight days, his cancer cell readings had allegedly dropped from 225 to just 1.6. Now declared cancer-clear, RAY is still being monitored and is continuing to take medication. He is optimistic about becoming a duathlete again.

Speaking to Northwood & Ruislip News, RAY said: “The treatment I have been fortunate to receive from DR DANGA and the haematology unit at Hillingdon Hospital has been first class. “I’ve experienced nothing short of perfect treatment from the doctors, specialist nurses and assistants working there. “They always give you a smile and tend patients lovingly, even though some have journeyed through heavy morning traffic each day. They are obviously well trained and organised.” Hillingdon Hospitals NHS Trust and DR DANGA have been contacted for comment.

CHARLES HICKS TO DEFEND HIS EUROPEAN U23 CROSS COUNTRY TITLE – The following article was published on the Athletics Weekly website recently.

British cross-country runners set for Italian job, EMILE CAIRESS, JESS WARNER-JUDD and CHARLES HICKS are part of 40-strong squad picked for the European Champs in Turin on December 11. The big question ahead of the GB team selection for the European Cross Country Championships in Turin was whether CHARLES HICKS would defend his under-23 title or step up to the senior race. This was answered on Tuesday when British Athletics named him in the under-23 team for the big event on December 11. HICKS won the under-23 title in Dublin 12 months ago and earlier this month in Oklahoma. The 21-year-old has decided to defend his age-group crown in Turin, though, rather than step into a stacked senior men’s line-up that includes reigning champion JAKOB INGEBRIGTSEN of Norway, MOHAMED KATIR of Spain among others.EMILE CAIRESS will instead lead the British challenge in the senior men’s race. The Yorkshireman looked in supreme form when storming to victory in the British trials at a muddy Sefton Park on Saturday. He is equally comfortable on the track and roads, though, so if the course in Turin is firm then he should obliterate the modest 60th position he achieved at his last Euro Cross in Lisbon in 2019.

Read More: INGEBRIGTSEN to defend title

The 24-year-old is also now coached by Italian distance running guru RENATO CANOVA and he hopes the early winter cross-country campaign will act as a perfect springboard for a marathon debut in the spring. Joining CAIRESS are trials runner-up and triathlon specialist HUGO MILNER, plus world indoor medallist MARC SCOTT. Look for the latter to improve in Turin as he admitted post-race that the muddy course was a shock to the system after a heavy block of training. HICKS meanwhile, will be joined in the under-23 team by fellow NCAA competitor RORY LEONARD, who finished 32nd in Oklahoma this month. JESS WARNER-JUDD also looked terrific in Liverpool and she leads the British women’s team in Turin. She will be joined there by fellow team gold medallists from 2021 – ABBIE DONNELLY and JESS GIBBON – whereas trials runner-up MEGAN KEITH runs the under-23 event in Turin after claiming under-20 gold in Dublin 12 months ago. WILL BARNICOAT led the British under-20 men’s team to gold last year and after winning the trials in comprehensive style he will again lead the junior squad in Turin. It will be fascinating as well to see how the prodigious INNES FITZGERALD fares in Turin. She is only 16 years old and has been training seriously for less than a year under the guidance of GAVIN PAVEY, but she has beaten her domestic rivals with ease in recent months and stormed to victory in the trials in Liverpool.

Britain topped the medals table 12 months ago and one of their medals came from the mixed relay team. Once again they will be tough to beat, too, with Olympic 1500m runner REVEE WALCOTTE-NOLAN back in form after an injury-hit summer to lead the team. The course in Italy is twisty and undulating and at one point runners pass through a building – ‘Cinque Mulini-style’ – but athletes will have to wait until race week to see how wet or dry the course becomes.

Whereas a number of British athletes are making their debut, the team management is not short of experience. Among the various coaches are two-time European cross-country champion HAYLEY YELLING plus sister-in-law and Olympic marathoner LIZ YELLING. EAMONN MARTIN, the last British man to win the London Marathon and former UK 10,000m record-holder, is in charge of the senior men’s team whereas STEVE VERNON, the former English National champion and European and world cross-country competitor, is head of delegation.

Senior women: Abbie Donnelly; Jess Gibbon; Cari Hughes; Amy-Eloise Markovc; Poppy Tank; Jess Warner-Judd – U23: Grace Carson; Alice Goodall; Megan Keith; Yasmin Marghini; Alex Millard; Eloise Walker – U20: Alice Bates; Innes Fitzgerald; Rebecca Flaherty; Megan Harris; Beatrice Wood; Alice Wright – Senior men: Emile Cairess; Ben Connor; Mahamed Mahamed; Hugo Milner; Jack Rowe; Marc Scott – U23: Charles Hicks; Rory Leonard; Zakariya Mahamed; Matthew Stonier; Tomer Tarragano; Joe WigfieldU20: Will Barnicoat; Ed Bird; Luke Birdseye; Jacob Deacon; Johnny Livingstone; Sam Mills – Mixed relay: Calum Elson; James Heneghan; Khai Mhlanga; Revee Walcott-Nolan

HOW TO INCREASE YOUR STAMINA AND ENDURANCE FOR RUNNING – The following article was published on the Athletics Weekly website recently.
When you first begin to run, it may feel like a never-ending challenge. Even if you train regularly, your body may feel like it can’t keep up after just a few minutes. However, with time and persistence, your stamina and endurance will improve. Whether you’re just starting out with running or training for a marathon, boosting your endurance is essential for achieving better results. Depending on your fitness level and goals, there are different running programs you can follow to increase your stamina and endurance for running. Regardless of where you are in your running journey, these tips will help anyone who is ready to take their running to the next level.

Commit to a plan – When you’re first starting out, commit to a plan that’s best suited for your fitness level. If you try to start with a program that is too advanced, you may end up burning out or getting injured. If you’re unsure how to begin, there are countless running programs available on our site that are tailored to your goals, fitness level, and experience. If you have a race in mind that you want to improve your running times for, look for programs that are specifically designed for race-training.

Stay hydrated – You may think that you can’t drink enough water to increase your stamina and endurance for running, but you’d be surprised. Dehydration is one of the leading causes of fatigue during exercise, and one of the best ways to combat it is by staying hydrated. When your body is dehydrated, it uses more energy to function properly. This can quickly become taxing on your muscles, leading to exhaustion and muscle cramps. Drinking water before, during, and after your workout is the best way to avoid this. When you are just beginning your running journey, start by drinking two glasses of water an hour before you exercise. During your run, aim to drink 200ml of water every fifteen minutes. After your run, consume at least 3 litres of water in one day.

Add intervals to your workouts – If you’re struggling to increase your stamina and endurance for running, adding intervals to your workouts may be just what you need. Intervals are short bursts of energy-intensive exercise that are followed by a period of rest or lower-intensity exercise. While running, you can do intervals by increasing your speed for a short period (around 90 seconds), followed by a period of lower intensity (like walking). This type of training increases your heart rate, improves your VO2 max (the amount of oxygen your body can process), and burns more calories than traditional running. For best results, you should aim to do intervals 2-3 times per week with at least 48 hours of rest in between each session.

Eat the right foods – If you’re looking to increase your stamina and endurance for running, you may want to consider upping your intake of carbs and protein-rich foods. Energy-rich and protein-rich foods help your body build and repair itself after a workout, which is especially important when you’re beginning to run. Running requires a lot of energy and strength from your muscles, so consuming enough protein is especially important. Protein is what helps build, repair, and strengthen your muscles, which is crucial for runners. Try to consume protein-rich foods like nuts, eggs, and fish at least three times a day. You should also increase your intake of healthy fats like avocado, seeds, and coconut oil. And don’t forget vitamin C.

Stretch regularly – While running is great for increasing your stamina and endurance, it’s also very taxing on your muscles. If you don’t stretch regularly, you could be setting yourself up for injury. Stretching should be incorporated into your workout routine to prevent injury and improve your running. Aim to stretch before and after your running session. Even if you’re just stretching for 10 minutes, you’ll notice a huge difference in how your muscles feel after a long run. You’ll also lower your risk of injury and be able to run longer and faster with ease.

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