Hi All,
Happy Birthday this week to Wadah Abdelaziz, Alfie Clarke, Adeya Edwards, Amalia Edwards, Luke Gillon, Johnoi Josephs, Andrew Millett, Jamal-Marcus Rhoden-Stevens, Saron Richardson, Leo Roncarati, George Travers, Odera Umeugoji, Lucy Yates, Gabriel Yiadom
Downloads – The following documents can be viewed, downloaded or printed
Eastern Young Athletes League Results 17-04-16 Stevenage – EYAL U13 Boys Results EYAL U13 Girls Results EYAL U15 Boys Results EYAL U15 Girls Results EYAL U17 Men Results EYAL U17 Women Results EYAL Non Scoring Results
London Inter Club Challenge Results – London Inter Club Challenge – Lee Valley 17-04-16
National 12 Stage Road Relays Results – National Road Relays Mens 12 Stage 16-04-16
ZHARNEL ON FIRE IN JAMAICA – ZHARNEL HUGHES U23 ran a 100m personal best (10.10 w1.4m) in the MVP Meeting in Kingston, Jamaica on 16 April. Taking .02 of a second off his 2014 time, and ranks UK No.2 in 2016. He is now just .01 of a second off JASON LIVINGSTON’S current Senior Club Record, which has stood since 1992. This is also a Qualification standard for the Rio Olympics and European Championships.
NEW MEMBERS IN APRIL – We wish you all a very warm welcome, and a happy, healthy and successful 2016 to JOSHUA CAHN, AMIT GINSBOURG, ASHA HORBACKI, MICHAEL KOBEH, OMOWALE KUYE, LUCY MARCUS, TAHNI MORRISON, NADIA POTTER, SOFIA POTTER, EDU TANITOLUWA and YUVAN VASANTHAKUMARAN
WORLD SCHOOLS CHAMPIONSHIPS IN BUDAPEST, HUNGARY – GEORGE HARRISON MBE is taking a Boys team from St Alban’s School to represent England Schools in this international event. THOMAS FULTON is one of the six members of the team. Putney Girl’s High School are representing England in the Women’s event.
For the remaining newsletter information and results
EASTERN YOUNG ATHLETES LEAGUE – The first fixture of five took place at Stevenage on Sunday 17 April, and proved to be an exciting finish with the Barnet/SBH team finishing in second place only 8.5 points behind the winners Havering. What an astonishing turnout of SBH athletes, including so many of our recent new members. A new record was set with 47 individual wins.
Team result 1st Havering (756 points), 2nd Barnet/SBH (747.5), 3rd Stevenage & North Herts (722), 4th Herts Phoenix (420.5), 5th Peterborough (370), 6th Team Norfolk (170), 7th Biggleswade (161).
There was no wind recorded on any events
100m – U13B A ARNOLD DIKEOCHA 2nd (PB 14.1) taking .17 of a second off his 2015 time, B CHRISTOPHER LEWIS-HOLGATE 4th (PB 16.2), U13G A LEA REYNA-FARIA 3rd (PB 14.3), B ISABELLE FLEET 6th (PB 16.7), U15B A ANDREW NICOLAOU 1st (PB 12.0) taking .18 of a second off his 9 April time, B MICAH AGYEPONG 1st (PB 12.2) taking .30 of a second off his 2015 time, U15G A ESTHER FATUADE 1st (PB 13.4) taking .3 of a second off her 2015 time, B LATIFAH HARRIS-OSMAN 1st (PB 13.8) taking .1 of a second off her 2015 time, U17M A SHINAWAT JAIDEE 2nd (SB 12.2), B NANA OWUSU 1st (SB 12.2) taking .30 of a second off his 2015 time, U17W A CHINWE IWUNZE 2nd (PB 12.9) taking .3 of a second off her 2015 time, B SOPHIA OBI 2nd (PB 13.8) taking .3 of a second off her 2015 time
100m – Non-Scoring U15B NS ROHAN BAGAI 1st (PB 12.8) taking .14 of a second off his 9 April time, LUCA CARDINES 2nd (SB 13.9), U15G NS1 SHAKIRA RILEY 1st (PB 13.8) equalling her 2015 time, EMILY RODRIGUEZ 2nd (SB 14.1), NS2 DARA APOOLA 1st (PB 13.5) taking .01 of a second off her 2015 time, JODY WALKER-PAYNE 2nd (SB 14.0), U17M NS1 JOSH KUMAR 1st (SB 12.3), KIERAN BYARD-CHAMBERS U15 2nd (PB 12.4), YUVAN VASANTHAKUMARAN U15 5th (PB 13.4), NS2 JACK HUGHES 1st (PB 12.3), ISAAC FAHIDI 2nd (PB 12.4), MAREC FRODYMA U15 5th (PB 14.1), U17W NS JESSICA MCMORROW 2nd (SB 14.4)
200m – U13B A ARNOLD DIKEOCHA 3rd (PB 29.4) taking 1.6 seconds off his 2015 time, B CHRISTOPHER LEWIS-HOLGATE 4th (PB 33.6), U13G A LEA REYNA-FARIA 4th (PB 30.1), B ANNA MURPHY 5th (PB 35.7), U15B A MICAH AGYEPONG 1st (24.4), B ANDREW NICOLAOU 1st (24.6), U15G A ESTHER FATUADE 2nd (27.8), B EMILY RODRIGUEZ 2nd (29.2), U17M A JACK HUGHES 2nd (24.4), B NANA OWUSU 1st (24.5), U17W A CHINWE IWUZU 2nd (27.7), B JESSICA HURLEY 1st (SB 27.6)
200m – Non-Scoring U15B NS KIERAN BYARD-CHAMBERS U15 1st (PB 25.7), ROHAN BAGAI 2nd (PB 26.6) taking .2 of a second off his 19 March time, JEFF HAGAN 4th (PB 27.6) taking .02 of a second off his 2015 time, LUCA CARDINES 6th (SB 28.9), U15G NS1 LATIFAH HARRIS-OSMAN 4th (30.3), NS2 DARA APOOLA 2nd (SB 29.2), JODY WALKER-PAYNE 3rd (SB 30.1), SHAKIRA RILEY 4th (SB 30.5), U17M NS JOSH KUMAR 1st (24.9), YVAN VASANTHAKUMARAN U15 6th (PB 27.2)
300m – U15B A MITTIO MOHAMMADIAN 1st (40.9), B FREDDIE SHIRET 1st (SB 43.2), U15G A MIA GROOM 1st (PB 46.3) taking .13 of a second off her 2015 time, B SOPHIA STAAB 3rd (PB 49.8) taking .60 of a second off her 2015 time, U17W A SOPHIE MADDOCK 3rd (SB 42.7) taking .12 of a second off her 23 January time, B BLESSING ADJEI-OKWABI 1st (SB 44.3)
Non-Scoring U15G EMILY RENWICK 2nd (PB 51.3), U17W JESSICA HURLEY 1st (SB 43.1) taking .81 of a second off her 23 January time
400m – U17M A HAMZA KADIR 2nd (SB 54.4), B RUFUS KENT 3rd (SB 60.1)
800m – U13B A LUCA STUBBS 1st (PB 2:29.3) taking 6.25 seconds off his 2015 time, B NATHAN MASTERS 1st (PB 2:43.4), U13G A ISABELLE FLEET 5th (PB 2:52.6), B ANNA MURPHY 1st (PB 2:52.4) taking 12.59 seconds off her 2015 time, U15B A MITTIO MOHAMMADIAN 1st (PB 2:12.1) taking 3.26 seconds off his 17 February time, B FREDDIE SHIRET 1st (SB 2:12.8) taking 1.29 seconds off his 2015 time, U15G A MIA GROOM 1st (PB 2:27.3) taking 2.37 seconds off her 2015 time, B SOPHIA STAAB 2nd (PB 2:33.9) taking 7.2 seconds off her 2015 time, U17M A THOMAS PATRICK 3rd (PB 2:06.1) taking 3.30 seconds off his 2015 time, B HENRY FULTON 1st (2:14.6), U17W A JOSEPHINE CHADWICK 3rd (2:29.6), B LILE CORWELL 1st (PB 2:37.0) taking 1.55 seconds off her 6 April time
Non-Scoring U13B ARON YONA 3rd (PB 2:57.7), U15G LARISSA GILES 1st (PB 2:36.7) taking 4.04 seconds off her 2014 time, U17W A ANUSHA BULMAN 2nd (SB 3:00.9)
1500m – U13B A DYLAN MICHEL 2nd (PB 5:04.2) taking .4 of a second off his 2015 time, B SAMUEL GREENSTEIN 1st (PB 5:05.7) taking 6.52 seconds off his 2015 time, U13G A ELENA RONCARATI 2nd (PB 5:28.7) taking 21.60 seconds off her 2015 time, B AIM WEIGHTMAN 1st (PB 5:41.6), U15B A DAVID STONE 1st (SB 4:40.4), B DANIEL GREENSTEIN 1st (PB 4:51.1) taking 6.08 seconds off his 2015 time, U15G A SOPHIA DEMPSEY 2nd (PB 5:13.1), B SCARLETT KENT 1st (SB 5:20.4), U17M A HAMZA KADIR 1st (SB 4:12.5) and is ranked UK No.2 U17 in 2016, B JAMIE HARPER 1st (SB 4:25.5), U17W A SARAH BUTLER 2nd (PB 5:15.6), B LIDIA KYRIACOU 1st (SB 5:25.8)
Non-Scoring U13G SARON RICHARDSON 1st (PB 6:15.1), U15B BINI BLOOM 1st (PB 4:52.7) taking 10.51 seconds off his 2015 time, U17M RUFUS KENT 1st (SB 4:43.4), NATHAN TADESSE 2nd (PB 5:05.0)
70m Hurdles – U13G A ANNA MURPHY 5th (PB 16.4)
75m Hurdles – U13B A LUCA STUBBS 3rd (PB 15.3) taking .1 of a second off his 2015 time, U15G A CRISTINA POTTER 3rd (PB 12.5) taking .61 of a second off her 2015 time, B KARA ONUIRI 2nd (PB 12.8) taking .82 of a second off her 2015 time, Non-Scoring U15G HOLLY TAYLOR 3rd (PB 13.8), AMBER DUVERNEY 5th (PB 15.2)
80m Hurdles – U15B A ODERA UMEUGOJI 3rd (SB 14.1), U17W A RACHEL CARTER 3rd (PB 13.1), A SOPHIA OBI 1st (PB 12.8)
100m Hurdles – U17M A JUSTIN LEE 3rd (SB 16.2), B JAMES DAVIS 2nd (PB 16.6)
High Jump – U13B A LUCA STUBBS 2nd (PB 1.20m) adding 2cm to his 2015 jump, U15G A KARA ONUIRI 4th (PB 1.40m) adding 5cm to her 2015 jump, U17M A WILLIAM LEVY 3rd (1.70m), B JAMIE HARPER 2nd (PB 1.65m) adding 5cm to his 2015 jump
Long Jump – U13B A CHRISTOPHER LEWIS-HOLGATE 6th (PB 3.07m), B ARNOLD DIKEOCHA 4th (PB 3.04m), U13G A LEA REYNA-FARIA 1st (3.72m), U15B A JEFF HAGAN 1st (PB 5.28m) adding 2cm to his 2015 jump, B NICHOLAS SHAW 1st (SB 4.95m), U15G A HOLLY TAYLOR 2nd (PB 4.32m) equalling her 27 March time, B RUHKIA JOHNSTON 1st (PB 4.05m), U17M A ABBAS ADEJONWO 3rd (SB 5.49m), B JOSH KUMAR 2nd (PB 4.25m), U17W A ALESSA LEWIS 1st (5.10m), B SARAH BANGURA 1st (SB 4.16m)
Non-Scoring U15B MICA AGYEPONG 1st (PB 4.73m) adding 10cm to his 2015 jump, U15G AMBER DUVERNEY 2nd (PB 3.84m) adding 22cm to her 2015 jump, EVELYN BARTER 6th (SB 3.40m), U17W SOPHIA OBI 1st (SB 4.26m) adding 22cm to her 20 March jump
Long Jump – U17M A ABBAS ADEJONWO 1st (12.96m), B JACK HUGHES 2nd (PB 8.42m), U17W A SARAH BANGURA 1st (SB 9.38m), B JESSICA HURLEY 1st (SB 8.86m)
Shot 2.72kg – U13G A SAMRA RICHARDSON 3rd (PB 6.04m) adding 44cm to her 2015 put, B ISABELLE FLEET 4th (PB 4.62m)
Shot 3kg – U15G A CRISTINA POTTER 3rd (7.42m), B HOLLY TAYLOR 1st (7.06m), U17W A LOUISA PITSIALIS 4th (SB 7.54m), B CHINWE IWUNZE 4th (PB 7.31m)
Shot 3.25kg – U13B A BENJAMIN HOCKING 1st (PB 8.45m)
Shot 4kg – U15B A ENNIS KIZRAK 3rd (PB 8.55m), B ANDREW NICOLAOU 2nd (PB 7.31m)
Shot 5kg – U17M A NANA OWUSU 4th (PB 8.44m), B ANDREW NICOLAOU 2nd (SB 6.74m)
Discus 0.75kg – U13G A SAMRA RICHARDSON 2nd (PB 17.86m) adding 49cm to her 2015 put, B ELENA RONCARATI 2nd (PB 11.82m) adding 98cm to her 2015 put
Discus 1kg – U17W A ANUSHA BULMAN 5th (SB 13.44m)
Discus 1.25kg – U15B A ENNIS KIZRAK 3rd (PB 13.90m)
Discus 1.5kg – U17M A JAMES DAVIS 4th (SB 18.10m), B ALEXANDER DIKEOCHA 2nd (PB 11.48m)
Hammer 3kg – U17W A LOUISA PITSIALIS 3rd (SB 27.48m)
Hammer 5kg – U17M A JAMES DAVIS 3rd (PB 11.93m)
Javelin 400g – U13B A BENJAMIN HOCKING 1st (PB 30.16m) and is ranked UK No.9 U13 in 2016, B SAMUEL GREENSTEIN 1st (PB 7.54m), U13G A SAMRA RICHARDSON 1st (PB 20.93m) adding 2cm to her 2015 throw, B ELENA RONCARATI 3rd (PB 12.31m) adding 3.88m to her 2015 throw
Javelin 500g – U15G A CRISTINA POTTER 3rd (PB 28.20m) adding 4.41m to her 2015 throw, B NADIA POTTER 2nd (PB 18.24m), U17W A LOUISA PITSIALIS 5th (PB 15.89m) adding 1.88m to her 2015 throw, B SARAH BANGURA 3rd (PB 13.56m)
Javelin 600g – U15B A ROHAN OYEWOLE 2nd (PB 39.45m) adding 3,51m to his 2015 throw, B MITTIO MOHAMMADIAN 3rd (PB 17.95m)
Javelin 700g – U17M A MICHAEL MILLER 1st (SB 43.08m), B RUFUS KENT 2nd (SB 3.53m)
LONDON INTER CLUB CHALLENGE – The first fixture of four took place at Lee Valley on Sunday 17 April, and incorporated the London Colleges Athletic Series. The meeting had 545 individual performances, which is a record turnout.
100m – SX 1 HARRY KYRIACOU U23 5th (SB 11.79 w0.0) taking .30 of a second off his 9 April time, SX 2 LEON SINCLAIR U23 2nd (SB 11.23 w1.4) taking .26 of a second off his 9 April time, JACOB BERKELEY U20 6th (PB 11.64 w1.4), SX 4 DYLAN CARLSSON-SMITH U20 1st (PB 11.81 w0.8) taking .19 of a second off his 2015 time
200m – SX 1 LEON SINCLAIR U23 2nd (SB 22.45 w0.9) taking .55 of a second off his 9 April time, SX 4 RENEE DIOMAR U13 6th (PB 34.89 w-0.4) taking .55 of a second off his 9 April time,
400m – SX 1 LESLIE ODAMTTEN-ADDY 7th (53.23), JOSEPH PEPPIATT U20 8th (54.6)
800m – SX 1 TOM CAREY 4th (PB 2:15.31)
110m Hurdles – U20M DYLAN CARLSSON-SMITH U20 2nd (PB 15.5 w1.2) taking .45 of a second off his 9 April time
400m Hurdles – SW 1 GEMMA ROUS (HCA) 2nd (SB 62.18) and is ranked UK No.8 in 2016
Long Jump – SW CHLOE RIXON U20 1st (4.69m)
Triple Jump – SW CHLOE RIXON U20 1st (PB 10.73m) adding 49cm to her 5 March jump, SW LU YASMIN LAKIN U23 (LSU) 1st (SB 11.60m) equalling her 21 February jump, and is ranked UK no.3 U23 in 2016
Shot 7.26kg – SM DYLAN CARLSSON-SMITH U20 1st (PB 13.60m) adding 3.1m to his 2015 put
Shot 4kg – SW FIONA MCQUIRE U20 1st (8.93m)
Discus 2kg – SM NEVILLE THOMPSON V60 4th (SB 38.64m), ANTHONY SOALLA-BELL V35 7th (SB 34.15m)
Discus 1.75kg – U20M DYLAN CARLSSON-SMITH U20 1st (PB 36.19m) adding 80cm to his 2015 throw, BILLY PRAIM-SINGH U20 (2nd Claim) 3rd (PB 34.68m)
Discus 1.5kg – SM F44 MICHAEL NICHOLLS 1st (PB 41.41m) adding 2.36m to is 9 April throw, and is ranked UK No.2 F44 in 2016
Discus 1kg – SW FIONA MCQUIRE U20 3rd (PB 34.45m) adding 40cm to her 2014 throw
Hammer 5kg – 18M BILLY PRAIM-SINGH U20 (2nd Claim) 1st (PB 64.52m) adding 1.35m to his 2015 throw
Hammer 4kg – SW PHILIPPA DAVENHALL U20 (2nd Claim) 1st (50.92m)
Javelin 600g – SW GEORGIE FLOYD U23 1st (SB 38.06m) adding 24cm to her 2 April throw, and is ranked UK No.7 U23 in 2016
NATIONAL MEN’s 12 STAGE ROAD RELAYS – Took place on Saturday 16 April in Sutton Park, Birmingham. With 6 new runners from the Southern team, they finished in a respectable 22nd place.
The Long Leg (odd numbers) is 5.38 Miles long and the Short Leg (even numbers) is 3.165 Miles long.
Leg 1 GLEN WATTS 16th (27.10), Leg 2 ANTHONY WHITEMAN V40 15th (16.03), Leg 3 LUUK METSELAAR 8th (26.57) 4th fastest time on this Leg, Leg 4 EUAN MACKENZIE 10th (17.03), Leg 5 MARK PEARCE U20 16th (28.48), Leg 6 ROBERT RIGBY V50 24th (18.28), Leg 7 WILLIAM RYLE-HODGES U23 19th (28.01), Leg 8 ANTHONY JACKSON V45 22nd (17.42), Leg 9 RICHARD WILLIAMS 19th (27.48) the 10th fastest time on this Leg, Leg 10 RONAN BREEN V45 20th (18.10), Leg 11 MOHAMED MOHAMED U23 21st (30.12), Leg 12 TED NTIBAZONKIZA U20 22nd (17.52).
Team result 1st Highgate Harriers (4:16.30), 2nd Aldershot, Farnham & District (4:17.15), 3rd Bristol & West (4:18.08), 22nd SBH (4:34.14), 64 teams finished
Fastest times of the race – Long Leg Dewi Griffiths of Swansea Harriers (25.28), Short Leg Ross Murray of Gateshead (15.14).
MIDDLESEX CHAMPIONSHIPS – Takes place on Saturday 14 May and Sunday 15 May at Lee Valley. For entry details please use this link http://www.middlesexaa.org.uk/
Entries close Friday 29 April
HERTFORDSHIRE CHAMPIONSHIPS – Day 1 U13 B/G (Except 1500m), 1500m All Age-Groups (Except U13 B/G), Veterans All Events take place on Monday 2 May at Stevenage. There are also certain open events.
Entries close Friday 22 April
Day 2 U15 B/G to Senior Men/Women, Also U13 B/G 1500m takes place on Sunday 15 May at Watford
Entries close Monday 2 May
For all entry details and full information please use this link http://hertscaaa.org.uk/fixtures6.html
20 THINGS YOU NEED TO KNOW ABOUT THE MARATHON – The following article was published recently on Athletics Weekly website.
About to embark on a 26.2-miler? Here are some facts you may not know about athletics’ toughest event
Running a marathon entails 40,000 strides, 2800 calories and 26.2 miles of gut-busting effort. The classic distance places huge demands on the body, sapping energy and inflicting temporary damage upon muscles and mind.
In the days that follow, you will wonder how you will ever function normally again. And then most likely, you’ll decide to run another. Here are 20 things you should know about the ultimate endurance challenge to ensure you are best-prepared before, during and after the race.
- WEIGH YOURSELF
John Brewer, professor of applied sports science at St Mary’s University, Twickenham, and a marathon runner himself, recommends weighing yourself before and after a few of your final long runs. “This will give an idea of how much fluid you have lost from sweating,” he says. “With 1kg of weight loss equivalent to around 1 litre of fluid you will have an idea of how much you need to drink to replace it”.
- PREPARE TO TAPER
Decrease your mileage to 30 per cent of your average total for the final couple of weeks before race day. “The week before the race you should hardly be running at all,” says 2:54 marathon runner Nell McAndrew. “Just keep your legs ticking over with gentle jogs or marathon-paced runs over no more than three miles.”
- EAT BREAKFAST
It’s easy to get carried away with the excitement and planning of a marathon – but don’t do so at the expense of your nutritional plan. “You will need to eat around 2-3 hours before you run,” says sports dietician Louise Sutton of Leeds Becket University. “Porridge is the preferred dish of many marathon runners, including Paula Radcliffe, but try any foods that will be quickly absorbed and leave your stomach quickly – toast and jam, banana.”
- BEWARE “JOGGER’S NIPPLE”
It is a common problem, particularly among male marathon runners. “It’s caused by chafing, as a sweaty vest rubs directly against the body and is often worse in the morning when it’s cold,” says Matt Roberts, trainer to David Cameron. Lubricating nipples with Vaseline or a barrier cream containing zinc can help or try Ron Hill Nipguard that can be stuck over the nipple to prevent it from coming into contact with fabric.
- WEATHER WARNING
Bear in mind that not everything will go to plan on race day. Even the weather can turn against you. A study in the Journal of Strength & Conditioning Research last year showed it has a dramatic effect on marathon pace, particularly among men, who were more likely to slow down if it was warm. Researchers said “women tend to have a larger surface area-to-mass ratio than men, allowing them to dissipate a larger percentage of heat produced by running.”
- KEEP TABS ON TECHNIQUE
Your technique can go to pot when you are tired, placing you at greater risk of injury or muscle strain, so pop a checkpoint reminder on your watch or running app to go off every few miles, suggests Grayson. “When you hear it, remind yourself to check your running posture and step rate and to relax your arms if you feel tense.” It will also help to keep you focused in the final stages.
- LIMIT THE RISK OF CRAMP
Cramp is more likely to strike in the 18-20 mile stage of a long run or marathon. “It’s due to muscle fatigue rather than depletion of body salts through sweat,” says Sutton. “Stay hydrated. One study showed that people who took some pickle juice before a run stopped cramping faster than those who drank water as the vinegar solution seems to send a signal to the brain telling the cramping muscle to relax.”
- STOP & STRETCH (IF NECESSARY)
Up to 39 percent of runners do experience a cramp in their calves, hamstrings or quadriceps during a long run. If you have one, stop and stretch, Professor Brewer advises. For calf muscles, step forward with your non-cramping leg, keeping your other foot flat on the ground. Slowly transfer your weight on to your front leg until you feel the stretch in your cramping calf. Hold for 20 seconds.
- KEEP GOING
Decades of research shows that the mind can override the body when it comes to fatigue on a long run. “You will feel tired but think of fatigue as a trigger for positive thought,” Professor Brewer says. “Pessimism and negative thought rank as many runners’ top mental barrier, but they are relatively easy to change.”
- BE PREPARED TO SHRINK
Most finishers will cross the line an average two centimetres shorter than when they started. It is, thankfully, a temporary shrinkage in height caused by fluid losses between the intervertebral discs in the spine. Height is fully restored when fluid levels are replaced, usually 24 hours or so later.
- RUNNY NOSE
A study in the journal Annals of Allergy, Asthma & Immunology found that 56% of people get a serious bout of the sniffles while running for long periods outdoors. The reason? They are suffering from runner’s hayfever or exercise-induced rhinitis. Experts say it is probably caused by the increased air-flow that you inhale as your breathing rate quickens, which sends your nose into mucus-producing overdrive. Very cool and dry air can make matters worse.
- MAKE SURE YOU REHYDRATE
In the days following the race, rehydration is key as dehydrated cells can’t transport nutrients around the body. “For every kilogram of weight lost, you need to drink a litre of fluid during the days that follow,” says Professor Brewer. “Drink little and often until your urine runs clear and is being produced in normal volume. Being hydrated will also help your body to synthesise glycogen correctly so that you can refuel.”
- AND EAT WELL
Your body’s carbohydrate stores will be depleted after a marathon, so the important thing is to replace them first. “Aim to consume some carbs in the two to three hours after you finish when your body is most receptive to storing glycogen,” says Professor Brewer. “There’s no harm in allowing yourself a pizza or burger and a study earlier this month confirmed that they can be adequate fuel replacers. Anyway, you deserve it.”
- STRETCH IT OUT
Static stretching after a long run or the marathon itself can always make you feel better, says Six Physio’s running expert and injury specialist, Jonathan Grayson. “Target the main muscle groups: quads, hamstrings, calves, and adductors (groin),” he says. “Hold each stretch for at least 30-60 seconds and perform no more than a few at a time. One long, good stretch is better than 10 little ones.”
- PUT YOUR FEET UP
Delayed onset muscle soreness (DOMS) sets in around eight hours after a marathon and could see you walking backwards downstairs for up to a week. Deal with it by taking things easy, says Professor Brewer. “If you can, elevate your feet and legs for at least an hour after the marathon and for 30 minutes a day for the next few days,” he says. “If you are extremely sore, applying an ice pack to painful parts of your legs for a few minutes at a time in the first 24 hours can help.”
- WEAR COMPRESSION LEGGINGS AT NIGHT
Jessica Hill, a sports science researcher at St Mary’s University, Twickenham, has been looking at the effects of compression garments on recovery levels in marathon runners. She recommends wearing full-length compression leggings for 72 hours after the race. “In our trials, people who took them off only to shower during 72 hours after a marathon had a much quicker recovery time,” Hill says.
- BOOST IRON INTAKE
Research shows that up to 40 per cent of marathon runners are deficient in iron and some studies suggest that marathon runners lose around 3mg of iron per day for up to five days after the race. “Increase your iron intake by consuming foods like lean red meat, spinach and leafy greens, pulses, kidney beans and dried as part of your post-marathon, says sports dietician Louise Sutton. “Drink orange juice or consume other rich sources of vitamin C with your meals to aid absorption.”
- SOAK YOUR BLISTERS
If you have blisters, the best advice is to leave them alone unless they are demanding attention. Those that have burst should be soaked in warm water and an iodine solution for 15 minutes at a time. “Pat you feet dry afterwards and cover the blistered area with a sterile gauze or plaster,” says Brewer. “And be prepared to wear training shoes to work for a few days.”
- PREPARE FOR SHARPER HEARING
Training for a marathon improves circulation to the ear, which provides a greater supply of nutrients to help preserve hearing. One study tested the hearing of 24 women and 19 men who ran long distances regularly. Scientists found a marked improvement in hearing sensitivity after they had finished running, thought to be the result of improved circulation.
- RESIST TOO MUCH CELEBRATING
As much as you’d like to celebrate, you might want to restrict your socialising for a few days until your body is fully recovered. Studies have suggested that immune defences drop after running 26.2 miles, leaving runners more prone to catching a cold or virus. One study of London Marathon finishers a few years ago found that 47% suffered from symptoms such as sniffles and a blocked nose on at least two days in the two weeks following the event.
SBH SUMMER FIXTURE CARD – Which was recently issued, can now be found on the SBH website. Please use this link http://sbharriers.co.uk/fixtures-results/fixture-cards/ to which you can download/print the card and front sheet.
PHOTOGRAPHS – I would appreciate if you could send me any photographs, which I can then publish on the website and newsletter.
ENGLAND ATHLETICS NEWSLETTER – This is the link to April Issue No.2 –
UPCOMING FIXTURES FOR THE NEXT 4 WEEKS (TRACK & FIELD UNLESS STATED)
Contact details of all Track & Field Team Managers can be found on the SBH website. Please use this link http://sbharriers.co.uk/athletics/track-field/team-managers/
VIRGIN MONEY LONDON MARATHON – Takes place on Sunday 24 April from Greenwich. We should have a few runners representing the Stripes.
VIRGIN MONEY LONDON MINI MARATHON – Takes place on Sunday 24 April at Old Billingsgate Market, Lower Thames Street, London (Satnav EC3R 6DX). Start Times – Under 17 Men 8.55am, Under 15 Boys 9.02am, Under 13 Boys 9.09am, Under 17 Women 9.16am, Under 15 Girls 9.23am, Under 13 Girls 9.30am.
Note: You will have to be pre-selected by your respective London Borough or UK Region.
VETERANS LEAGUE COMPOSITE TEAM WITH BARNET & DISTRICT – The first of four fixtures takes place on Monday 25 April at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR). Currently the League Rules are that you need to be a 2nd Claim member of Barnet & District AC to compete, if not there are non-scoring events.
Note: If you are available and wish compete please contact team manager Men David Wilcock david.wilcock@virgin.net Women Karen Murphy karenmurphy@ntlworld.com
BRITISH UNIVERSITY AND COLLEGES CHAMPIONSHIPS – Takes place from Friday 30 April until Monday 2 May at the Bedford International Stadium, Barkers Lane, Bedford (Satnav MK41 9SB).
UK YOUTH DEVELOPMENT LEAGUE SOUTHERN PREMIER 1 (UNDER 17/20 MEN/WOMEN) – The first fixture of four takes place on Sunday 1 May at the Palmer Park Sports Stadium, Wokingham Road, Reading (Satnav RG6 1LF).
Travel arrangements – the coach will leave from Allianz Park at 08.30
The timetable is on the SBH website, please use this link to view/print http://sbharriers.co.uk/athletics/track-field/leagues/
Note: You will have to be selected by your respective Team Manager – Colette Hurley or Geoff Morphitis
HERTFORDSHIRE COUNTY CHAMPIONSHIPS DAY 1 – U13 B/G (EXCEPT 1500m), 1500m ALL AGE-GROUPS (EXCEPT U13 B/G), VETERANS ALL EVENTS – Takes place on Monday 2 May at the Ridlins Wood Athletic Track, Woodcock Road, Stevenage (Satnav SG2 9PA). There are also certain open events.
For all entry details and full information please use this link http://hertscaaa.org.uk/fixtures6.html
Entries close Friday 22 April
WATFORD OPEN MEETING – Takes place on Wednesday 4 May at the Woodside Stadium, Horseshoe Lane, Watford (Satnav WD25 7HH). Events 7.00pm 100m, 7.15pm Triple Jump, 7.30pm 1500m no times please over 5 minutes 30 seconds, 9.15pm 3000m no times please over 11 minutes 00 seconds.
For all entry information and ‘On the Day entry form’ please use this link http://www.watfordharriers.org.uk/indexnc.htm
BRITISH ATHLETIC LEAGUE PREMIERSHIP (UNDER 20 AND SENIOR MEN) – The first fixture of four takes place on Saturday 7 May at the Thames Valley Athletic Centre, Wallace Walk, Pococks Lane, Eton (Satnav SL4 6HN).
Travel arrangements – Athletes to make their own way to the track to arrive at least 90 minutes before the event starts.
The timetable is on the SBH website, please use this link to view/print http://sbharriers.co.uk/athletics/track-field/leagues/
Note: You will have to be selected by your Team Manager – Geoff Morphitis
EASTERN YOUNG ATHLETES LEAGUE COMPOSITE TEAM WITH BARNET & DISTRICT (UNDER 13/15/17 MEN/WOMEN) – The second fixture of five takes place on Sunday 8 May at the
Embankment Athletic Track, Bishops Road, Peterborough (Satnav PE1 5BW).
Travel arrangements – A coach will be leaving Allianz Park at 8.45am, with a further pick up at the Barnet Odeon cinema at 9.00am. Please advise Joyce or Brenton if you wish to use the coach.
The timetable is on the SBH website, please use this link to view/print http://sbharriers.co.uk/athletics/track-field/leagues/
Note: You will have to be selected by your respective Team Manager Joyce Smith or Brenton Hall
ENGLAND SENIOR & U20 COMBINED EVENTS CHAMPIONSHIPS – Takes place on Saturday 14 May and Sunday 15 May at the Bedford International Stadium, Barkers Lane, Bedford (Satnav MK41 9SB).
For all entry details and full information please use this link
http://www.englandathletics.org/england-athletics/english-national-championships
MIDDLESEX COUNTY CHAMPIONSHIPS – Takes place on Saturday 14 May and Sunday 15 May at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR).
HERTFORDSHIRE COUNTY CHAMPIONSHIPS DAY 2 – U15 B/G TO SENIOR MEN/WOMEN, ALSO U13 B/G 1500m – Takes place on Sunday 15 May at the Woodside Stadium, Horseshoe Lane, Watford (Satnav WD25 7HH).
VETERANS LEAGUE COMPOSITE TEAM WITH BARNET & DISTRICT – The second of four fixtures takes place on Monday 16 May at the Ridlins Wood Athletic Track, Woodcock Road, Stevenage (Satnav SG2 9PA). Currently the League Rules are that you need to be a 2nd Claim member of Barnet & District AC to compete, if not there are non-scoring events.
Note: If you are available and wish compete please contact team manager Men David Wilcock david.wilcock@virgin.net Women Karen Murphy karenmurphy@ntlworld.com
WATFORD OPEN MEETING – Takes place on Wednesday 18 May at the Woodside Stadium, Horseshoe Lane, Watford (Satnav WD25 7HH). Events 7.00pm 400m, 7.15pm Pole Vault up to 3.5m, 7.30pm BMC, 8.00pm 800m no times please over 2 minutes 45 seconds.
For all entry information and ‘On the Day entry form’ please use this link http://www.watfordharriers.org.uk/indexnc.htm
ENGLAND 10,000m CHAMPIONSHIPS – Takes place on Saturday 21 May at the Parliament Hill Fields Athletic Track, Staff Yard, Highgate Road (Satnav NW5 1QR).
This is the qualifying race for the GB&NI team for the Rio Olympics (Qualification Standard 28:00.00)
For all entry details and full information please use this link
http://www.englandathletics.org/england-athletics/english-national-championships/10k-champs
LOUGHBOROUGH INTERNATIONAL – Takes place on Sunday 22 May at the Loughborough University Track, Ashby Road, Loughborough (Satnav LE11 3TU).
RESULTS – TRACK & FIELD UNLESS STATED
The Salinas Spring Fling took place in Salinas, California, USA on 17 April
Discus 2kg – ZANE DUQUEMIN 9th (SB 59.59m)
The Flitwick 10k (Road) took place on 17 April
VICTORIA PRITCHARD 14th (1st Woman PB 36.48) taking 2 minutes 17 seconds off her 2015 time
The Chris Brown Bahamas Invitational took place in Nassau, Bahamas on 16 April
Triple Jump – NONSO OKOLO 6th (PB 16.13m) adding 7cm to his 2014 jump, and is ranked UK No.5 in 2016, NATHAN FOX 7th (16.06m)
The Texas Invitational took place in Austin, Texas, USA on 16 April
Hammer 7.26kg – DEMPSEY MCGUIGAN (Ole Mississippi University) 1st (68.47m)
The Southern League Division 2E took place in Bromley on 16 April
Long Jump – B NATHAN GARDNER U20 (HCA) 1st (PB 6.28m nwr) adding 9cm to his 2015 jump
The Southern League Division 1 took place in Peterborough on 16 April
100m – B TARA KAFKE (HCA) 1st (SB 12.6 nwr)
200m – A TARA KAFKE (HCA) 1st (SB 25.3 nwr)
The Southern League Division 2E took place in Cambridge on 16 April
High Jump – A NED QUINEY (HCA) 1st (SB 1.90m)
Long Jump – A NED QUINEY (HCA) 3rd (SB 6.16m)
The Southern League Division 2E took place in Hemel Hempstead on 16 April
200m – A PHILIPPA LOWE (HCA) 1st (26.0 nwr)
400m Hurdles – A PHILIPPA LOWE (HCA) 1st (SB 61.5) and is ranked UK No.5 in 2016
The Southern League Division 2W took place in Uxbridge on 16 April
200m – A GEMMA ROUS (HCA) 1st (SB 26.0 nwr) taking .05 of a second off her 30 January time
400m Hurdles – A GEMMA ROUS (HCA) 1st (62.3)
The Southern League Division 3N took place at Lee Valley on 16 April
200m – A LESLIE ODAMTTEN-ADDY 3rd (SB 23.75 w1.4)
400m – N/S LESLIE ODAMTTEN-ADDY 1st (SB 52.68)
The Tom Botts Invitational took place in Columbia, Montana, USA on 15-16 April
Hammer 4kg – REBECCA KEATING U20 (Missouri University) 4th (SB 57.07m) adding 20cm to her 1 April throw, and is ranked UK No.1 U20 in 2016
The Bryan Clay Invitational took place in Azusa, California, USA on 14-15 April
1500m – SOPHIE CONNOR (New Mexico University) 2nd (PB 4:16.40) taking 4.74 seconds off her 2015 time, and is ranked UK No.9 in 2016
The Scottish Athletic Throws Grand Prix took place in Livingston on 10 April
Discus 1.75kg – U20M GEORGE EVANS U23 1st (54.03m)
The Big High Jump Meeting took place in Birmingham on 10 April
High Jump – SM AKIN COWARD 1st (2.02m)
The Herne Hill Harriers Open Meeting took place in Tooting Bec on 9 April
200m – SX F NENE HARRISON V35 4th (SB 29.31) and is ranked UK No.9 V35 in 2016
Shot 4kg – SW NENE HARRISON V35 1st (9.04m)
The Inverness Harriers Open Meeting took place in Inverness on 9 April
Discus 1.75kg – U20M GEORGE EVANS 1st (PB 57.21m) adding 5.87m to his 2015 throw, and is ranked UK No.1 U20 in 2016
PARKRUN RESULTS
16 April – BIRKENHEAD – MAGGIE COOPER V45 (2nd Claim) 11th (New PB 19.47) – GLADSTONE – JOSH MORGAN U13 31st (22.53), ISABELLE LAMY V45 82nd (27.43), JIM DUNNE V60 107th (30.17) – RICHMOND – EMMA ARCHER V35 102nd (23.18) – OAK HILL – DAVID GREENSTEIN V50 9th (21.00), STUART SINGER V55 15th (21.43) – ST ALBANS – JOHN KELLY V60 92nd (New PB 23.08), BEN KELLY U15 114th (23.45), CLAIRE HOBSON 156th (25.11)
PHOTOGRAPH’S– From time to time we have photographs of our members taken at meetings or presentations which we would like to use both on the website or incorporated within our report to our local newspaper. Can you please let me know if you do NOT want your photograph to be used.
ALLIANZ PARK – Main Switchboard telephone number is 0203 675 7240.
CHARGES FOR USING ALLIANZ PARK – The current charges for using Allianz Park are as follows – Adult Daily entry fee £4.00 – Junior (U18) Daily entry fee £2.00 – Concession (Students and Over 65) Daily entry fee £3.00.
As a member of Shaftesbury Barnet Harriers you can apply for a form which will give you membership of Allianz Park, you can pick up the form from the reception at Allianz Park. Any official coach of Shaftesbury Barnet Harriers gains entry free of charge.
Charges for those with a membership form are as follows – Adult Daily entry fee £3.60, Monthly fee £22.00, Annual fee £264.00 – Junior (U18) Daily entry fee £1.80, Monthly fee £11.00, Annual fee £132.00 – Concession (Students and Over 65) Daily entry fee £2.70, Monthly fee £16.50, Annual fee £198.00.
All membership enquiries should be directed towards Isobel Dunnicliffe at athletics@allianzpark.com Isobel will also be at Allianz Park (Tuesday and Thursday Evenings) in the West Stand. Her direct phone number is 020 3675 7252.
Alan