Shaftesbury Barnet Harriers Weekly Newsletter Thursday 30 March 2017

Happy Birthday this week to Adrian Anumba, Dominic Bannister, Anicia Brown, Elena Cervi, Douglas Curwen-Reed, Alethea Dikeocha, Richard Goodman, Joshua Howard, Alfedo Melao, Patrick Pearce, Paul Simons and Leon Sinclair and Claire Spurway



Southern Road Relay Results Senior Men  Senior Women


Allianz Park Membership, which gives SBH members 10% discount on entry to the Allianz Park stadium – Membership details and Form can be either printed or saved
SBH Wednesday Night Jumps Club at Allianz Park – Supervised by SUE SMITH and STEVE LOWE from 19.00 to 21.00, session administrator CLYDE GORDON
Shaftesbury Barnet Harriers Club Hoody, information on how to buy one
Saracens v Harlequins, takes place at Wembley 8 April 2017 with a discount to SBH members

RECENT NEW MEMBERS We wish you all a very warm welcome, and a happy, healthy and successful year to VANESSA GAVENAITE, TRISTON FOSTER, KIT MCKNIGHT and DIMITRY VESHCHIKOV

VIRGIN MONEY LONDON MINI MARATHON 2017 – Congratulations to LAUREN MALTZ U13 who has been selected to compete for the London Borough of Harrow.

MICHAEL CALLEGARI – On behalf of the club we express our best wishes to him for a speedy recovery. MICHAEL is currently at Florida State University, and during the recent cross country season suffered a series of niggling injuries, which unfortunately led to him having stomach problems. MICHAEL has now undergone double stomach surgery, and is recovering well, undergoing three hours per day rehab and approximately 20 weeks of recovery time.
Florida State University have generously agreed to extend his scholarship for a third year in the USA in recognition of both his ability and the fact that this injury has side-lined him from all this season’s fixtures.   

WORLD MASTERS INDOOR CHAMPIONSHIPS – Took place from 19 March to 25 March in Daegu, Korea. What an outstanding Championships, with NENGI winning 3 Gold Medals, firstly the 60m and 200m, then the 4 x 200m relay, and CLAIRE won a Gold Medal in the 4 x 200m relay, a Silver Medal in the 60m plus a Bronze Medal in the 200m.
60m – W35 Heat 1 (20/03) CLAIRE SPURWAY 2nd (7.94) in the Final (21/03) CLAIRE won an excellent Silver Medal (7.95) 60m – M40 Heat 3 (20/03) NENGI OSSAI 1st (7.18) in the Semi-Final 1 (20/03) NENGI finished 1st (7.06) in the Final (21/03) NENGI became World Champion (7.04) 200m – W35 Heat 2 (21/03) CLAIRE SPURWAY 2nd (SB 26.30) taking .07 of a second off her 15 January time, and is ranked UK No.1 V35 in 2017, in the Final (23/03) CLAIRE won the Bronze Medal (SB 25.93) taking .37 of a second off her Heat time, and is ranked UK No.1 V35 in 2017
200m – M40 Heat 4 (21/03) NENGI OSSAI 1st (23.70) in the Semi-Final 2 (22/03) NENGI finished 1st (22.98) in the Final (23/03) NENGI became World Champion (22.25)
4 x 200m Relay – M40 Straight Final (25/03) GB&NI won the Gold Medal (1:33.23) with NENGI OSSAI running on Leg 1
4 x 200m Relay – W35 Straight Final (25/03) GB&NI won the Gold Medal (1:49..86) with CLAIRE SPURWAY running on Leg 4

SOUTHERN 12 STAGE AND 6 STAGE ROAD RELAY CHAMPIONSHIPS – Took place on 25 March in Gravesend, an excellent performance from our Men (12th) and Women (14th). In the Men’s team our fastest short leg was by THOMAS KEARNS (13.52) and long leg JAMIE DEE (19.40) which was also the 8th fastest time from all 6 legs, in the Women’s race NAOMI TASCHIMOWITZ produced an awesome run recording the fastest long leg time of the race (22.02) and REBEKAH GARDINER (16.27) was our fastest on the short legs. It is now onto the National Championships in Sutton Park, Birmingham on Saturday 8 April.

Senior Men – 12th (3:33.27) – Leg 1 LUUK METSELLAR 7th (19.57), Leg 2 LOUIS CROSS U20 13th (14.51), Leg 3 JAMIE DEE U20 6th (8th Fastest Long leg 19.40), Leg 4 TONY JACKSON V50 10th (15.01), Leg 5 JAKE SHELLEY 5th (19.54), Leg 6 THOMAS KEARNS 5th (13.52), Leg 7 RICHARD WILLIAMS V35 5th (20.53), Leg 8 RONAN BREEN V45 8th (15.40), Leg 9 EUAN MACKENZIE 10th (21.24), Leg 10 ASHOK MATHUR U23 10th (14.39), Leg 11 MATT GRANT 11th (21.41), Leg 12 JAMES TRAPMORE V40 12th (15.55). Team Result 1st Tonbridge (3:23.05), 2nd Serpentine (3:24.22), 3rd Highgate Harriers (3:26.18). Fastest Short Legs 1st Lewis Lloyd (Herne Hill Harriers 12.57), 2nd Terry Fawden (Highgate Harriers 13.12), 3rd Alex Howard (Tonbridge 13.13). Fastest Long Legs 1st Andy Maud (Highgate Harriers 19.07), 2nd Nick Goolab (Belgrave Harriers 19.07), 3rd Phil Wicks (Belgrave Harriers 19.09).
Senior Women – 14th (1:59.25) – Leg 1 REBEKAH GARDINER 10th (16.27), Leg 2 NAOMI TASCHIMOWITZ 2nd (Fastest Long Leg 22.02), Leg 3 LISA WEBB V50 6th (17.56), Leg 4 VICTORIA WALKER 7th (24.28), Leg 5 CHARLOTTE JOHNSTON U20 7th (17.33), Leg 6 LUCY SHORT 14th (20.59). Team Result 1st Winchester (1:47.16), 2nd Thames Valley Harriers (1:47.32), 3rd Aldershot, Farnham & District (1:48.14). Fastest Short Legs 1st India Lee (Winchester 14.23), 2nd Ashley Gibson (Tonbridge 14.48), 3rd Jodie Judd (Chelmsford 15.01). Fastest Long Legs 1st Naomi Taschimowitz (SBH 22.02), 2nd Ann Marie McGlynn (Thames Valley Harriers 22.08), 3rd Amy Griffiths (Aldershot, Farnham & District 22.20).

SIAB SCHOOLS XC INTERNATIONAL (INC HOME INTERNATIONAL) – Took place on 25 March in Margan Park, Wales.
Senior Men (10110m) – RICHARD HORTON (England) 1st (32.03). Team result 1st England (12 points), 2nd Scotland (13), 3rd Midland Counties (30)

NATIONAL SCHOOLS XC CHAMPIONSHIPS – Took place on 25 March in Prestwold Hall, Leicestershire. Congratulations to AIMI WEIGHTMAN who won the Gold Medal as a member of the winning Hertfordshire Schools team.
Year 7 Boys SAMUEL GREENSTEIN 19th (11.06) the winner was James Bowen (1o.20), 153 runners finished
Year 7 Girls AIMI WEIGHTMAN 7th (11.32) the winner was Kiya Dee (11.07), 151 runners finished

Pentathlon – U15G HOLLY TAYLOR 11th (PB 2520 points) adding 441 points to her 2016 total – 800m 4th (SB 2:54.21) taking .20 of a second off her 2016 time, 60m Hurdles 6th (9.97), High Jump 17th (PB 1.36m) adding 6cm to her 22 January jump, Long Jump 7th (4.68m), Shot 3kg 7th (8.58m)
JESSICA NATHAN 19th (PB 2235 points) adding 359 points to her 2016 total – 800m 5th (PB 2:50.63) taking .20 of a second off her 2016 time, 60m Hurdles 5th (10.45), High Jump 16th (PB 1.39m) adding 4cm to her 5 March jump, Long Jump 23rd (3.91m), Shot 3kg 16th (7.38m)
60m – U15G 1.2 ADETOLA ADEGBOLA 2nd (PB 9.42) taking .19 of a second off her 5 March time, 2.2 ADETOLA finished 4th (9.71), 2.5 ISSY COLBECK-ROGERS 1st (PB 9.56) taking .13 of a second off her 5 March time, 2.6 SAVANNAH IYAMU 2nd (PB 8.56) taking .09 of a second off her 5 March time
60m Hurdles – U15G 1.1 AMBER DUVERNEY 1st (9.77), 2.1 AMBER DUVERNEY 1st (9.83)

OPEN MEETINGS COMING TO CRYSTAL PALACE – Athletics is well and truly back on the malay one of the most iconic track and field venues in Europe – Crystal Palace.  Quite apart from the South of England AA Championships being held there this summer.

A series of open meetings are now confirmed for the following dates: Wednesday 10 May, Monday 5 June and Monday 3 July 
Events to be included:  75m (lower age groups), 100m, 200m, 400m, 800m, Mile
All age groups.  Group requests for field events will be considered if made with sufficient notice.
Online entry: £4 single event, £6 multiple events – On day entry: £5 single event, £7 multiple events
Races seeded on personal or seasonal bests, Online registration click Here.
Athlete sign-in will close 30 minutes before their event
For more information, email Mick Barlow or call 07966 647 715.

Crystal Palace National Sports Centre is the most accessible track and field venue in the United Kingdom, served by 13 bus routes, train services from Central London, Surrey, Sussex and Kent, plus Overground from East and North London.

HOW MUCH DOES MILEAGE MATTER – The following was published on Athletics Weekly website recently, explaining how distance runners can become fixated on weekly mileage, often to their detriment, says Matt Long.

Racking up the miles is part and parcel of developing the aerobic energy system for any endurance athlete. But there are two opposite schools of thought about how best it should be done.
One camp insists that training should involve a high volume of work designed to overload the system, the other camp that ‘less is more’ –the quality of what you do is far more important than the quantity.
So just how much does mileage matter? Are you doing more or less than is necessary? There is no straightforward answer and much depends on your genetics and individual strengths and weaknesses. But to help pick your way through the maze of training advice, we’ve consulted four leading experts for the ultimate advice. They are: Andy Butchart: impressed greatly with his sixth place in the Rio Olympic 5000m, Pippa Woolven with Beth Potter to her left (pictured): has been a regular GB international of late over the country and Charlie Spedding: famously bagged a London marathon victory and Olympic bronze in 1984.
Their collective wisdom leaves us with eight golden rules to follow.
Rule 1 – Avoid junk mileage – “Mileage does matter but only appropriate mileage,” says Duval. “Being efficient and capable of sustaining a certain pace is more important”.
Woolven agrees: “I try not to get too hung up on it. I don’t believe in doing ‘junk miles’”.
Rule 2 – Periodise your training – This is something many athletes get wrong. Yet periodising your training into distinct blocks and tapering before competition will help with your long-term development.
“On average I do more miles in the winter,” Butchart says. “We still do high mileage in summer but it’s less frequent as we cut it down for the track races.”
Woolven agrees that mileage is important, especially in the winter months. “If I can build up a solid endurance base with some consistent training before Christmas then I find it usually sets me up well,” she says.
Rule 3 – Mileage to facilitate recovery – Not all miles must be run at significant pace. What’s key, says Duval, is to remember that your miles can have a different focus.
“Slower mileage is needed to aid recovery and speed up the body’s adaptation to intense workouts,” he says. Steady aerobic work sets you up for higher intensity training achieved through speed and speed endurance work which is more dependent on the lactate and ATP-CP energy systems.
Rule 4 – Build a mileage component into speed and strength endurance sessions – This is where you can get clever with your miles.
“Mileage can be incorporated into specific workouts to enable athletes to keep higher mileage up if they are time poor and can only train once a day,” Duval says.
For example, a 10min warm-up, then 15-20min threshold run, then straight into an interval session either on roads or the track, followed by a 15-20min threshold and 10min cool down”.
Spedding, author of the cult endurance autobiography From Last to First, says that even when training for the marathon, he added 5x1600m with 400m in 90sec as the recovery.
Woolven adds that the kind of aerobic development facilitated by high mileage can be achieved within sessions that build other components of fitness, such as strength endurance. “I think hill reps can be really useful to build strength and, when combined with some blocks of tempo, make a good session,” she says.
Rule 5 – Don’t become a slave to mileage – So many athletes fall into this trap, says Spedding. Yet an obsession with clocking miles can result in injury.
“I used to run between 70-80 miles per week when I was running 5km and 10km on the track,” Spedding says. “This included a 20-mile run almost every week. I suffered from a lot of Achilles tendon problems during my track career and didn’t want to push the mileage too high in case it increased my injuries.”
An obsession with mileage can lead to psychological as well as physiological staleness, Woolven warns. “Cross country in the UK can be a long season though so if I obsessed over mileage too much then I think I’d start to suffer,” she says.
Mileage should be a means to an end. “When I trained for the marathon, I tried to do a six-week spell of between 100-110 miles per week, which ended three weeks before the race,” Spedding says. “I say tried because I rarely managed to achieve it.”
Rule 6 – Know when to back off – “If I felt unwell or sore or simply too tired I would back off the miles,” says Spedding. “I always felt it was better to miss a few miles than to risk a serious problem. I always regarded certain sessions as much more important than that extra five-mile run that gets me to the mileage target.
“I wonder if runners now are too fixated on high mileage. Are they willing to back off if they have a niggle or a sore throat? It’s crucial to do that.”
Rule 7 – Cross training – Substituting additional miles with another activity can be beneficial. Woolven says her aim during the winter months is to hit 70 miles per week, yet “some years it’s been higher – around 80 miles – and some years more like 50-60 miles”.
This winter she says she’s been hitting around 60 miles per week with a packed racing schedule.
“But I’ve also been substituting a couple of runs for some cycling,” Woolven says. “I’d far rather jump on the bike as a substitute for an easy run if I feel like I’d benefit more from it”.
Rule 8 – Athlete-centredness – Our physiological make-ups are vastly different and to improve we need diverse modes of training. “Every athlete is different,” says Butchart. “Some of us can cope with high mileage and some prefer the strength and conditioning side of training.
“I always think the sooner you can work out what works best for you the better. Do what works for you and stick to it.”
Individuality is highly important. “There is no set amount of mileage that produces winners as athletes are all different,” Duval agrees. “Some thrive on 150 miles per week, but others do just as well on 70 miles per week.”
What’s vital is determining your uppermost limit. “Finding your most beneficial mileage, and running up to it but not beyond it, is crucial,” says Spedding.

MIDDLESEX COUNTY ATHLETIC DINNER – Takes place on Friday 28 April at the Barn Hotel, Ruislip. Link to the application form – Middlesex Dinner 28-04-17

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

INDOOR U13 AND U15 PENTATHLON – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Sunday 26 March. Entries are limited, with no entries on the day. Entries Closed

WATFORD OPEN MEETING – Takes place on Wednesday 5 April at the Woodside Stadium, Horseshoe Lane, Watford (Satnav WD25 0NR). Events 7.00pm 100m, 7.20pm 1 Mile, 7.45pm Long Jump, 8.20pm 200m, 8.50pm 3000m. Note pre-entries are required for all field events.
For all information and ‘On the Day entry form’ please use this link then select Watford Open Graded Meetings at the top

NATIONAL MEN’S 12 STAGE AND WOMENS 6 STAGE ROAD RELAYS – Takes place on Saturday 8 April at Sutton Park, Sutton Coldfield, Town Gate Entrance, Birmingham (Satnav B73 6BU). Start Times – Men 12.00 noon, Women 12.20pm.

WATFORD OPEN MEETING – Takes place on Wednesday 19 April at the Woodside Stadium, Horseshoe Lane, Watford (Satnav WD25 0NR). Events 7.00pm 200m, 7.15pm High Jump, 7.30pm 400m No U13s, 8.00pm 800m, 9.00pm 3000m. Note pre-entries are required for all field events.
For all information and ‘On the Day entry form’ please use this link then select Watford Open Graded Meetings at the top

MIDDLESEX YOUNG ATHLETES LEAGUE (UNDER 11/13/15/17 MEN/WOMEN) The first fixture of four takes place on Saturday 22 April at the Perivale Park Athletic Track, Stockdove Way, Perivale (Satnav UB6 8TJ).
The timetable is on the SBH website, please use this link to view/print
Note: You will have to be selected by your Team Manager, although you can compete as a non-scorer.

VIRGIN MONEY LONDON MARATHON – Takes place on Sunday 23 April from Greenwich.
10.00am Start Time. We should have a few runners representing the stripes.
VIRGIN MONEY LONDON MINI MARATHON – Takes place on Sunday 23 April at Old Billingsgate Market, Lower Thames Street, London (Satnav EC3R 6DX). Start Times – 8.55am Under 17 Men, 9.02am Under 15 Boys, 9.09am Under 13 Boys, 9.16am Under 17 Women, 9.23am Under 15 Girls, 9.30am Under 13 Girls.
Note: You will have to be pre-selected by your respective London Borough or UK Region.
LEE VALLEY SPRINTS MEETING – Takes place on Wednesday 26 April at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton, London (Satnav N9 0AR).
Events 7.00pm 100m Round 1, 8.15pm 200m and 100m Round 2
Cost is £5 per race, please enter yourself by using the following link –

BRITISH UNIVERSITIES AND COLLEGES CHAMPIONSHIPS Takes place on Saturday 30 April to Monday 1 May at the Bedford International Stadium, Barkers Lane, Bedford (Satnav MK41 9SB).
Information including Timetable can be found of the following BUCS link
Note: You will have to enter yourselves, Entries close Thursday 6 April
UK YOUTH DEVELOPMENT LEAGUE SOUTHERN PREMIER 1 (UNDER 17/20 MEN/WOMEN) The first fixture of four takes place on Sunday 30 April at the Norfolk Athletics Track, Sportspark, University of East Anglia, Norwich (Satnav NR4 7TJ).
Travel arrangements to be advised
The timetable is on the SBH website, please use this link to view/print
Note: You will have to be selected by your Team Manager

The Ole Miss/Joe Walker Invitational took place in Oxford, Mississippi, USA on 24-25 March
Hammer 7.26kg – B DEMPSEY MCGUIGAN (Ole Mississippi University) 1st (SB 66.94m) and is ranked UK No.6 in 2017
The PAC 12 vs BIG 10 Invitational took place in Tempe, Arizona, USA on 24-25 March
800m – 1 GEORGIA BELL (Berkeley University) 5th (2:13.25)
Shot 7.26kg NICK PERCY (Nebraska University) 17th (14.35m)
Discus 2kg NICK PERCY (Nebraska University) 1st (SB 59.82m) and is ranked UK No.2 in 2017
Hammer 7.26kg NICK PERCY (Nebraska University) 1st (SB 67.16m) and is ranked UK No.4 in 2017

The UNF Spring Break Invitational took place in Jacksonville, Florida, USA on 24 March
Discus 2kg GREGORY THOMPSON (Maryland University) 1st (SB 58.70m) and is ranked UK No.4 in 2017

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. 

25 March – ALDENHAM LAUREN MALTZ U11 28th (First Time 23.17) 3rd parkrun – ALLY PALLY THEO BODEN U13 37th (22.00) 134th parkrun – COTTESLOE, PERTH, AUSTRALIA STUART MOORE V55 72nd (27.39) 52nd parkrun – HACKNEY MARSHES BARRY CHISHOLM V55 175th (27.34) 80th parkrun – OAK HILL NAJIBE ARBI U15 2nd (New PB 18.30) 2nd parkrun, RUFUS KENT U17 3rd (18.32) 21st parkrun, DYLAN MICHEL U13 7th (18.59) 23rd parkrun, GABRIELLA KYRIACOU U20 12th (20.02) 36th parkrun, JONATHAN BOARDMAN U15 13th (New PB 20.12) 13th parkrun, DYLAN HEPWORTH U15 19th (21.03) 11th parkrun, KAYLA MICHEL U17 22nd (New PB 21.35) 17th parkrun, NATHAN TADESSE U17 39th (22.55) 3rd parkrun, LOUIS MARCUS U13 53rd (24.38) 2nd parkrun, SHONA MICHEL V40 82nd (New PB 25.48) 12th parkrun – ST ALBANS SUSAN ANNE SMITH V55 403rd (33.06) 12th parkrun – STEVENAGE RUSSELL DEVITT V65 49th (24.47) 75th parkrun – WOODBANK JAMES FITZSIMMONS V40 21st (New PB 21.47) 16th parkrun

PHOTOGRAPH’S– From time to time we have photographs of our members taken at meetings or presentations which we would like to use both on the website or incorporated within our report to our local newspaper. Can you please let me know if you do NOT want your photograph to be used. 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. 

SARACENS SPORT FOUNDATION – Little athletics programme is an athletics ‘Multi Skills’ programme for children aged 4-9 years. The programme is designed to teach children fundamental movement skills of athletics – running, jumping and throwing. The sessions are game based and as of September there will be a progression throughout the term.
LAP runs on a Tuesday and Thursday from 4.30-5.30pm – Term time only.  
1st Legacy athletics club is a pathway club for children aged 10-15 years new to athletics. Children are introduced to all the different athletics disciplines and have the opportunity to develop running, jumping and running skills that we hope they will then go onto use as a participant in the formal athletics club structure or in any other sport for activity they choose to progress to. The lead coach is Gintare Dargeviciute who brings a wealth of experience and knowledge to the club.
1st Leg AC runs on a Tuesday and Thursday from 5.00–6.00pm – Term time only.
For full and contact details use this link to the SBH website –   

ALLIANZ PARK – Main Switchboard telephone number is 0203 675 7240. 

CHARGES FOR USING ALLIANZ PARK – The current charges for using Allianz Park are as follows – Adult Daily entry fee £4.00 – Junior (U16) Daily entry fee £2.00 – Concession (Students in full time education, unwaged and Over 65) Daily entry fee £2.20.
As a member of Shaftesbury Barnet Harriers you can apply for membership of Allianz Park, this is a the link for all information and application form Allianz Park Membership Form 2017 Any official coach of Shaftesbury Barnet Harriers gains entry free of charge.
Charges for those with a membership card are as follows – Adult Daily entry fee £3.60, Monthly fee £24.00 – Junior (U16) Daily entry fee £1.80, Monthly fee £12.00 – Concession (Students in full time education, unwaged and Over 60) Daily entry fee £1.80, Monthly fee £12.00.
Please use this link to view all membership details and application form (which you can print) – Allianz Park Membership Form 2017
All Allianz Park membership enquiries should be directed towards Isobel Dunnicliffe at Her direct phone number is 0203 675 7252