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+

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 – “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 – 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 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 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)
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

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 Close Monday 5 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

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

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.

Read More: CAIRESS and WARNER-JUDD storm to trials victories

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.

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 are no posts this week.

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.