Happy Birthday this week to Jackie Agyepong, Femi Ayodele, Gemma Bennett, Ronan Breen, Klaudia Debreczani, Arnold Dikeocha, Joshua Goldstein, Sarah Heath, Ty Holden, Shinawat Jaidee, Mittio Mohammadian, Stephen Murphy, Dion Owusu-Agyeman, Harry Sagel
THE FOLLOWING NEWSLETTERS CAN EITHER BE VIEWED, DOWNLOADED OR PRINTED
ENGLAND ATHLETICS NEWSLETTER JANUARY ISSUE No.1 – https://www.englandathletics.org/newsletters/newslettertemplate_2014.aspx?sitesectionid=554&nid=554&userId=-1
THE FOLLOWING SBH DOCUMENTS CAN EITHER BE VIEWED, DOWNLOADED OR PRINTED
Winter Fixture Card 2017-2018 Updated 25-11-17 Indoor Fixtures Updated – http://sbharriers.co.uk/fixtures-results/fixture-cards/
Winter Information Sheet 2017-2018 – http://sbharriers.co.uk/fixtures-results/fixture-information/
Cross Country Team Managers – http://sbharriers.co.uk/athletics/cross-country/team-managers/
Road Running Team Managers – http://sbharriers.co.uk/athletics/road-running/team-managers/
Winter Points Tables –Updated To Include The 2 December Metropolitan League Results – http://sbharriers.co.uk/fixtures-results/winter-xc-points-tables/
THE FOLLOWING INFORMATION OF INTEREST CAN BE FOUND ON THE SBH HOME PAGE BY USING THIS LINK, THEN SELECT THE LEFT OR RIGHT ARROW – http://sbharriers.co.uk/
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 From 19.00 to 21.00 – Pole Vault coaching is led by STEVE LOWE lowefamily04@ntlworld.com and High Jump is supervised by SHAKA BUNSIE shaka.bunsie@gmail.com. Please contact the coach in advance and let him know you’re planning to attend. Session administrator CLYDE GORDON clydeg67@hotmail.co.uk
Shaftesbury Barnet Harriers Club Hoody, information on how to buy one
RECENT NEW MEMBERS – We wish you a very warm welcome, and a happy, healthy and successful 2018 to JUBRIL ADENIJI, SEYI FARI, CALVIN MUTANDA-MURUNGE, KOFI OWUSU and JOSH WOODS
BOXING DAY RESULTS – A fantastic day was had by all at Allianz Park, with 60 runners participating including many parents, also nice to see TOM BEDFORD up amongst the leaders.
Results are as follows – 2 Lap Race – 1st BEN WINFIELD U17 (9:58.1), 2nd JAMIE HARPER U17 (10:45.3), 3rd TOM BEDFORD (10:48.4), 4th GILAD NACHSHEN U15 (11:03.4), 5th RONAN BREEN V (11:27.6), 6th ADAM KHAN U17 (11:30.9), 7th MAX WINFIELD U13 (11:33.0), 8th BEN KELLY U17 (11:36.9), 9th BERTIE SHELLEY (11:41.3), 10th DANIEL GREENSTEIN U17 (11:52.9), 11th JO KENT V (11:57.3), 12th JONATHAN BOARDMAN U17 (12:01.2), 13th SAMUEL GREENSTEIN U13 (12:02.6), 14th SOPHIA STAAB U17 (12:16.7), 15th HANNAH SHELLEY (12:17.2), 16th AIMI WEIGHTMAN U13 (12:17.9), 17th DYLAN MICHEL U15 (12:18.1), 18th DAVID GREENSTEIN V (12:19.4), 19th JO WINFIELD V (12:26.5), 20th DANIEL RACHEL V (12:35.6), 21st ROBERT KENT V (12:44.8), 22nd ELEANOR RACHEL U15 (13:03.1), 23rd JOSEPHINE CHADWICK U17 (13:13.1), 24th LYDIA KYRIACOU U17 (13:19.2), 25th JADE PARKER U20 (13:19.6), 26th RICHARD CHADWICK V (13:20.7), 27th GABRIELLA KYRIACOU U20 (13:23.6), 28th PHILLIP SHELLEY V (13:42.6), 29th KATHERINE WADE (13:49.4), 30th JOHN WADE (14:28.3), 31st GEMMA HARPER U17 (14:47.5), 32nd MIKE HARPER V (14:56.3), 33rd LEONARD MICHEL V (14:58.5), 34th KAYLA MICHEL U17 (14:59.1), 35th LILY RACHEL U17 (15:11.8), 36th LOUISA STAAB U13 (15:15.7), 37th JOHN MCMAHON V (15:17.5), 38th JAMES WADE U15 (15:34.0), 39th LOTTIE RACHEL U13 (15:34.7), 40th MATT WADE (15:36.9), 41st RUTH BOARDMAN (15:53.0), 42nd ANDREAS STAAB V (15:58.6), 43rd BENJAMIN NACHSHEN (16:10.4), 44th SIGAL NACHSHEN U11 (16:26.6), 45th NEIL NACHSHEN V (16:28.6), 46th DANIEL WADE (16:45.0), 47th TONY SHIRET V (16:57.3), 48th CAROLINE MCMAHON V (17:41.9), 49th ANDREW ALCOCK (17:52.6), 50th KATIE ALCOCK (17:53.4), 51st VANESSA HUNTER V (21:02.9), 52nd SIOBHAN DONNELLAN (23:01.8)
1 Lap Race – 1st DYLAN WINFIELD U11 (6:38.3), 2nd BEN MCMAHON U11 (7:50.7), 3rd JAMES MCMAHON U13 (8:12.3), 4th SEASN HUNTER V (8:27.6), 5th ADAM WADE U11 (10:16.2), 5th MEGAN WADE U17 (10:21.7), 6th ELLEN ALCOCK U11 (10:44.2), 7th JANET MONTGOMERY V (14:27.0)
STEVE MARSHALL – Congratulations to STEVE when at the recent Sports Officials UK Awards, was presented with the Officials Developer of the Year award for his commitment to mentoring officials, which is highly praised.
STEVE is a national level field official but as a tutor, he has developed both online and practical solutions to improve athletics officiating knowledge. His ‘Gizmos and Gadgets’ sessions at conferences and his online webpage which shares inventions and tips to advise his colleagues, have been essential to the development of officials in athletics.
STEVE commented: “This is an unexpected honour which crowns an amazing year for me, athletics, officials and supporters. It is particularly special as it is an award from an organisation of officials wider than athletics; Sports Officials UK.”
MIDDLESEX CHAMPIONSHIPS – Takes place this Saturday. The race headquarters is The Tir Chonaill Gaels Club, Berkeley Fields, Berkeley Avenue, Greenford (Satnav UB6 0NZ). Directions – turn off Greenford Road (A4127), opposite the entrance to the Glaxo Factory. The playing fields are at the end of Berkeley Avenue, and there is parking in the Clubhouse or in adjacent roads. The nearest station is Greenford (Central Line) and the HQ is about 20 minutes walk.
Start Times 10.45am U11 Boys (1500m), 10.50am U11 Girls (1500m), 11.00am U13 Boys (3000m), 11.05am U13 Girls (3000m), 11.25am U15 Boys (4000m), 11.30am U15 Girls (4000m), 11.55am U17 and U20 Women (5000m), 12.25pm U17 Men (6000m), 12.55pm U20 Men (8000m), 1.00pm Senior Women (8000m), 1.45pm Senior Men (12000m).
Note: You will have to be pre-entered by your respective Team Manager
Map of Course with race details – Middlesex County XC Championships 06-01-18 Course Map Middlesex County XC Championships 06-01-18 Course Details
HERTFORDSHIRE CHAMPIONSHIPS – Takes place this Sunday at Cassiobury Park, Watford (Satnav WD18 7LG).
By Car – There is one official car park for Cassiobury Park at the end of Gade Avenue near the bottom of Cassiobury Park Avenue (WD18 7LG is the nearest postcode).
The car park is signposted from the centre of town and Rickmansworth Road with brown tourist information signs. Parking is free but limited, with 78 spaces plus six more reserved for blue badge holders. In the summer an extension is opened to enlarge the carpark, however on good weather weekends this will often be full. The car park opens at 6am and closes at 9pm.
On-street parking to the north and south of the park is free but restrictions apply.
By Tube – Cassiobury Park is a 2-minute walk from the Watford Metropolitan line station on the London Underground network. Exit the station onto Cassiobury Park Avenue and turn right, after about 150 metres turn left onto Shepherds Road – the park is straight ahead of you.
By Train – Watford Junction (1.3 miles) and Watford High Street (2.1 miles) are the two closest overground stations.
Start Times 11.00am U11 Girls (1500m), 11.10am U11 Boys (1500m), 11.20am U13 Girls (3000m), 11.30am U13 Boys (3000m), 11.45am U15 Boys & Girls (4500m), 12.05pm U17 Men and Women, U20 Women (6000m), 12.30pm U20 Men & Senior Women (8000m), 1.15pm Senior Men (12000m).
Note: You will have to be pre-entered by your respective Team Manager
WINTER CROSS COUNTRY POINTS SERIES – The next fixture in the series is for the Under 11 Boys & Girls takes place at the Middlesex & Hertfordshire Cross Country Championships above.
NEW YEARS DAY OPEN MEETING – Took place at Lee Valley on 1 January
I shall publish the Indoor Rankings from the first week of January
60m – U15B 1.1 NICHOLAS SAVVA 3rd (PB 7.59) equalling his 2017 time, 1.3 SAVANNAH IYAMU 2nd (SB 8.29), 1.4 ARCHIE NASH U13 5th (SB 8.88), 1.9 NNAMDI NDUKWE 2nd (SB 7.62), 2.1 NNAMDI finished 2nd (PB 7.52) taking .05 of a second off his 2017 time, NICHOLAS finished 4th (7.67), 2.3 SAVANNAH finished 4th (8.64), 2.6 ARCHIE finished 7th (9.64)
60m – SX 1.3 JACOB BERKELEY U23 4th (7.17), 1.4 MICAH FORBES-AGYEPONG U17 4th (PB 7.13) equalling his 2017 time, NENGI OSSAI V40 7th (SB 7.20), 1.6 NICHOLAS SHAW U17 1st (PB 7.25) equalling his 2017 time, CEAKE MADDIX U20 5th (7.42), 1.7 ANDREW NICOLAOU U17 2nd (SB 7.38), 1.12 CHINWE IWUNZE U20 5th (8.02), 1.19 MEARA MCLAWRENCE U17 3rd (PB 8.31), 2.3 MICAH finished 1st (PB 7.04) taking .09 of a second off his 1.4 time, JACOB finished 3rd (SB 7.12) taking .05 of a second off his 1.3 time, 2.5 NICHOLAS finished 2nd (PB 7.18) taking .07 of a second off his 1.6 time, 2.6 ANDREW finished 6th (7.43), 2.7 CEAKE finished 1st (SB 7.32) taking .10 of a second off his 1.6 time, 2.13 CHINWE finished 2nd (SB 7.98) taking .04 of a second off her 1.12 time, 2.15 MEARA finished 3rd (PB 8.24) taking .07 of a second off her 1.19 time
200m – U17X 1 NNAMDI NDUKWE U15 1st (PB 24.28) taking .22 of a second off his 2017 time, NICHOLAS SAVVA U15 3rd (SB 24.68), 2 LEA REYNA-FARIA U15 4th (PB 27.51) taking 1.02 seconds off her 2017 time, SAVANNAH IYAMU U15 5th (SB 27.53), 4 ARCHIE NASH U13 3rd (PB 28.70) taking .37 of a second off his 2017 time, 7 HETTIE VIRCHIS U17 5th (SB 31.51)
200m – SX 2 MICAH FORBES-AGYEPONG U17 1st (SB 22.74), 3 ANDREW NICOLAOU U17 5th (SB 24.57), NICHOLAS SHAW U17 6th (SB 24.80), 6 CEAKE MADDIX U20 1st (SB 23.89), 8 CHINWE IWUNZE U20 1st (SB 27.04), NAOMI PALMER U17 3rd (SB 27.33)
300m – SX 4 LEA REYNA-FARIA U15 1st (SB 44.47)
400m – SX 2 HAMZA KADIR U20 4th (PB 52.57) taking .93 of a second off his 2015 time, NAJIBE ARBI U17 5th (SB 52.93), 3 JOSH KUMAR U20 1st (SB 52.31), 5 GILAD NACHSHEN U15 2nd (PB 55.86)
800m – SX 2 MITTIO MOHAMMADIAN U17 5th (SB 2:01.70), 4 RUFUS KENT U20 3rd (SB 2:10.92), 5 LIA RADUS U17 2nd (PB 2:18.70) taking .26 of a second off her 2016 time, SCARLETT KENT U17 3rd (PB 2:18.93) taking .15 of a second off her 2017 time, 6 MAAYAN RADUS U15 7th (SB 2:31.83), 7 ARCHIE NASH U13 3rd (SB 2:33.60), LISA WEBB V50 5th (SB 2:38.08)
RIBBLE VALLEY 10K – Took place in Clitheroe on 31 December
RICHARD HORTON 3rd (29.58), JACK CRABTREE U23 8th (PB 30.32), BETH POTTER 36th (PB 33.00 2nd Woman) taking 27 seconds off her 2012 time
METASWITCH GAMES – Took place at Lee Valley on 30 December
I shall publish the Indoor Rankings from the first week of January
200m – SM 1 LUKE SMITH U20 2nd (22.53), 2 JOSH KUMAR U20 2nd (23.22), 3 MITTIO MOHAMMADIAN U17 2nd (23.92), ANDREW NICOLAOU U17 3rd (23.93), 4 ROHAN BAGAI U17 3rd (25.06)
200m – SW 2 ESTHER FATUADEU U17 1st (26.99), MALIA COTTON U17 4th (28.83)
400m – SM 2 MITTIO MOHAMMADIAN U17 2nd (51.93)
800m – SW 1 SCARLETT KENT U17 4th (2:26.65)
60m Hurdles – U17M 2 RALPH WILLIAMS (2nd Claim) 3rd (8.96)
PARKRUN RESULTS – 23 DECEMBER – ALBERT, MIDDLESBOROUGH – JAMIE HARPER U17 8th (New PB 17.28) 22nd parkrun – BLANDFORD – HUGH RICHARDS V70 84th (26.36) 77th parkrun – CANONS – SCARLETT KENT U17 13th (First Time 23.33) 16th parkrun – CASSIOBURY – KEVIN WALDEN V35 13th (19.00) 10th parkrun – ELLENBROOK FIELDS – THOMAS KEARNS 2nd (First time 17.35) 14th parkrun – FELL FOOT, NEWBY BRIDGE – CLAIRE HOBSON 67th (First Time 24.49) 99th parkrun, RUSSELL DEVITT V65 123rd (28.02) 101st parkrun – HACKNEY MARSHES – GEORGE GROOM U20 2nd (First Time 16.02) 7th parkrun, MIA GROOM U17 28th (First Time 19.47) 8th parkrun, BARRY CHISHOLM V55 68th (23.10) 110th parkrun – JERSEY – CLIFF GOLDING V60 72nd (23.54) 34th parkrun – LUTON WARDOWN – BLUEBELL COOKE U15 14th (New PB 19.49) 13th parkrun – MARCH – GLEN WATTS 1st (17.25) 5th parkrun – MARYLANDS PENINSULA GLADES, PERTH, AUSTRALIA – STUART MOORE V55 18th (New PB 25.51) 65th parkrun – OAK HILL – BEN OUBRIDGE U17 30th (New PB 22.45) 2nd parkrun, STUART SINGER V55 48th (23.49) 197th parkrun
PARKRUN RESULTS – 30 DECEMBER – BLANDFORD – HUGH RICHARDS V70 62nd (27.22) 78th parkrun – CASSIOBURY – GRACE INGLES U15 18th (20.41) 5th parkrun – ELLENBROOK FIELDS – FERGUS WATSON U15 7th (First Time 20.19) 22nd parkrun, ALEXANDER WIDGER 68th (27.42) 2nd parkrun – HACKNEY MARSHES – BARRY CHISHOLM V55 106th (28.01) 111th parkrun – JERSEY – CLIFF GOLDING V60 52nd (24.23) 35th parkrun – LUTON WARDOWN – BLUEBELL COOKE U15 7th (20.08) 14th parkrun – MARYLANDS PENINSULA GLADES, PERTH, AUSTRALIA – STUART MOORE V55 21st (New PB 25.42) 66th parkrun – OAK HILL – DYLAN HEPWORTH U17 5th (20.11) 27th parkrun, MATTHEW MCATEER U15 14th (21.39) 12th parkrun, BEN OUBRIDGE U17 23rd (23.14) 3rd parkrun, STUART SINGER V55 33rd (24.12) 198th parkrun – PANSHANGER – RUSSELL DEVITT V65 162nd (31.37) 102nd parkrun
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.
UK MERIT RANKINGS 2017 – Were published just prior to Christmas in Athletics Weekly. The merit rankings (50th successive year) are based on assessment of form and achievements during the outdoor season. The major factors by which the rankings are determined are win-loss record, performances in major meetings and sequence of marks.
Men – 100m 7th OJIE EDOBURUN, 8th ZHARNEL HUGHES – 200m 3rd ZHARNEL HUGHES – 800m 1st KYLE LANGFORD – 400m Hurdles 3rd SEB RODGER – High Jump 4th ALLAN SMITH, 7th DAVID SMITH – Long Jump 1st DAN BRAMBLE – Triple Jump 2nd NATHAN FOX, 4th NONSO OKOLO – Shot 10th NICK PERCY, 12th GREGORY THOMPSON – Discus 1st NICK PERCY, 2nd ZANE DUQUEMIN, 5th GREGORY THOMPSON, 10th ANGUS MCINROY – Hammer 2nd CHRIS BENNETT, 12th NICK PERCY – Javelin 6th STEVEN TURNOCK
Women – 100m 2nd DARYLL NEITA – 800m 12th MARILYN OKORO – 1500m 5th MELISSA COURTNEY – 5000m 8th MELISSA COURTNEY – 10000m 1st BETH POTTER – Pole Vault 4th JADE IVE – Triple Jump 5th ANGELA BARRETT – Discus 1st JADE LALLY, 5th SHADINE DUQUEMIN – Javelin 2nd JO BLAIR, 7th BETHAN REES U20, 11th KELLY BRAMHALD
UK SEASON RANKINGS 2017 – Based on best times/distances over the season
Men – 100m 6th ZHARNEL HUGHES (10.12 w-1.6), 7th OJIE EDOBURUN (10.12 w0.2) – 200m 3rd ZHARNEL HUGHES (20.22 w1.2) – 800m 3rd KYLE LANGFORD (1:45.25) – 1 Mile 5th LIAM DEE (3:58.19i) – 3000m 10th LIAM DEE (7:57.20) – 400m Hurdles 3rd SEB RODGER (49.58) – High Jump 5th ALLAN SMITH (2.26mi), 8th DAVID SMITH (2.21mi), 10th Equal LEWIS MCGUIRE (2.16m) – Long Jump 2nd DAN BRAMBLE (8.02m w-0.7) – Triple Jump 1st NATHAN FOX (16.81m w-1.4), 4th NONSO OKOLO (16.45m w-1.2) – Shot 5th NICK PERCY (16.56mi), 10th GREGORY THOMPSON (15.75m) – Discus 1st NICK PERCY (62.91m), 2nd ZANE DUQUEMIN (62.68m), 4th GREGORY THOMPSON (60.28m), 10th ANGUS MCINROY (55.29m) – Hammer 2nd CHRIS BENNETT (75.72m) – Javelin 6th STEVEN TURNOCK (72.41m)
Women – 100m 3rd DARYLL NEITA (11.14 w-0.4) – 1500m 7th MELISSA COURTNEY (4:05.82) – 1 Mile 3rd MELISSA COURTNEY (4:23.15) – 3000m 4th MELISSA COURTNEY (8:43.72) – 5000m 6th MELISSA COURTNEY (15:28.95) – 10000m 2nd BETH POTTER (32:04.63) – Pole Vault 3rd JADE IVE (4.36mi) – Triple Jump 5th ANGELA BARRETT (13.43m w1.5) – Discus 1st JADE LALLY (62.15m), 7th SHADINE DUQUEMIN (51.79m) – Javelin 2nd JO BLAIR (53.52m), 6th BETHAN REES U20 (49.56m), 7th KELLY BRAMHALD (49.56m)
INDOOR FIXTURES WITH CLOSING DATES – The following fixtures have a closing date in January.
To obtain information on how to enter yourself, scroll down to Upcoming Fixtures For The Next 4 Weeks below.
CD Sunday 14 January – Scottish National Senior Championships on Sunday 28 January
CD Sunday 14 January – London U17 Games Includes U15 B/G 60m Hurdles on Saturday 20 January
CD Sunday 14 January – London U13 & U15 Games on Sunday 21 January
CD Sunday 21 January – London U20 & Senior Games on Saturday 27 January and Sunday 28 January
GOOD WINTER NUTRITION FOR ATHLETES – The following was published on the Athletics Weekly website recently, and written by ANITA BEAN who is a registered sports nutritionist and author of The Complete Guide to Sports Nutrition (Bloomsbury £18.99)
Many athletes still ignore the basics of good winter nutrition. ANITA explains how to get it right
Are you fuelling your body with the right foods before, during and after training? By building some healthy eating habits you will help ensure you’re fit and ready for the cold, dark months of training.
Winter endurance training demands a lot of energy from your body and it’s all too easy to underestimate your needs. I still see a lot of athletes fuel up on sugary snacks and drinks instead of a well-balanced meal. When this happens, your body doesn’t get the proper energy, nutrients and fibre that it needs to perform at its best. Instead of getting stronger and faster, you’ll find it harder to recover after workouts and become more susceptible to illnesses and injury.
Focus on nourishing your body with nutrient-packed foods that will support your training plan. Replace highly processed foods with wholesome, unprocessed foods, such as fruit, vegetables, whole grains, nuts, seeds, dairy products, lean meat and fish. As you step up your training volume, you’ll need to eat more calories and carbohydrates to support your training.
Carbohydrates remain the body’s preferred fuel, especially during hard training, and can be easily accessed for energy soon after consumption. Carbs also allow the body to burn fat for energy so some carbs are needed even for easy runs.
I always advise fuelling for your workout, eating more before long, hard sessions; less on easy or recovery days. For moderate or high-intensity sessions longer than an hour, aim for roughly 5-7g/kg a day.
For a 65kg athlete, that’s 325-462g. For long training sessions, your pre- and post-workout nutrition become more important. Here’s what to eat and drink before, during and after your session: Before- Have a meal that contains a combination of carbohydrate and protein, as well as a small amount of fat between two and four hours before you exercise. Suitable meals include a bowl of porridge with fruit and nuts; a jacket potato with cheese and salad, or a chicken or tofu stir-fry with rice.
If there will be a gap longer than 3-4 hours between your last meal and your workout, have a high-carb snack (such as a CLIF Bar Energy Bar, a banana or some dried fruit) and a drink 30-60 minutes before your run to ensure you have enough energy to complete your workout.
During – You should drink to thirst. As a guide, aim for 400-800mL per hour (if exercising longer than 30min) but adjust according to how much you sweat.
Also, when you exercise more than 90 minutes, you should consume 30-60g carbs every hour from about 60 minutes onwards (which equals 1-2 carbohydrate energy gels or four products such as CLIF BLOK Energy Chews).
After
Follow the three golden rules for recovery:
1. Rehydrate with plenty of fluid (replace each 1/2kg weight loss with 450-675mL fluid)
2. Refuel with carbohydrate to replace your body’s glycogen stores
3. Repair your damaged muscles with protein (aim for around 20g)
Recovery meals and snacks should contain carbohydrate (for energy), protein (for muscle repair), and plenty of fluids and electrolytes to replace sweat losses.
Try to eat soon after finishing your workout, remembering that recovery nutrition extends well beyond the initial hours after your workout.
If you plan to exercise again within eight hours, then take advantage of the two- hour ‘recovery window’. Otherwise, simply eat your usual meals at regular intervals throughout the day.
If there will be a gap longer than two hours between your run and your next meal, then consume a snack.
Suitable post-run snacks include a Clif Builder’s Protein Bar (which has 20g protein), 500ml of milk, a recovery drink, or 250ml strained Greek yogurt with fruit and nuts.
Training Tips
Fuel up before your early morning session
If you plan to do a session early in the morning before breakfast, you may find that a small high-carb snack (such as a Clif Shot Energy Gel, a banana or a slice of toast and honey) and some water 15-30 minutes before you exercise useful. It will raise your blood glucose levels and increase your endurance and performance.
Use Caffeine – Caffeine can really boost your training. Research shows that caffeine before exercise can improve your performance by reducing the perception of effort and helping you keep going longer. The optimal amount is around 3mg/kg of body weight (that’s 195mg for a 65kg athlete), equivalent to a double expresso. If coffee isn’t your thing, try an energy gel with caffeine containing 25mg.
You can take caffeine before a session or race for an early boost, or mid-way if you want an energy boost for the final stages. Everyone has an individual response to caffeine so make sure you experiment in training before using it in a race.
Avoid stomach problems
Gastrointestinal upset (including the ‘runner’s trots’) during hard runs is common among distance runners. Many athletes prefer to run on an empty stomach, but you can train your gut by regularly eating carbohydrate foods or drinks during training.
Start with very small amounts then gradually increase the portion and frequency. Avoiding high-fibre foods before hard training sessions may also help reduce symptoms.
Eat protein at each meal
If you train more than three times a week at a moderate or high intensity, then you’ll need more protein. This extra protein helps to repair and build muscle cells damaged during hard exercise.
Aim to have between 1.2 and 2.0g per kg body weight a day (that’s 78-130g for a 65kg athlete). Target 0.25-0.4g per kg of body weight at each meal (older athletes need more than younger athletes), which equates to 16-26g for a 65kg athlete.
Boost your immunity
Winter brings its own onslaught of problems in the form of colds and viruses. And it’s thought that the increased levels of hormones like cortisol and adrenaline associated with hard training inhibit the immune system.
Other factors, such as lack of sleep and a poor diet, can only make matters worse at this time of year. Here are my top tips for combating exercise-related suppression of immunity:
- Match your calorie intake and energy expenditure in training – under eating will send cortisol levels soaring
- Ensure you consume plenty of immune-boosting foods – vitamin A, C and E, vitamin B6, zinc, iron and magnesium are vital. Best sources are fresh fruit and vegetables, whole grains, nuts and seeds as well as beans and lentils
- Keep glycogen topped up. Low glycogen stores are associated with bigger increases in cortisol levels and greater suppression of your immunity
- Drink plenty of fluid – it increases the production of saliva which contains natural antibacterial proteins that help to fight off airborne germs
- Glutamine supplements can reduce the risk of infections as glutamine levels can fall by 20% during hard training
- Quercetin supplements (100mg a day) taken during winter training may help to reduce the risk of infections, studies have shown.
UPCOMING FIXTURES FOR THE NEXT 4 WEEKS
Contact details of all Team Managers please see links at the top of this Newsletter.
SOUTHERN U15 AND U17 INDOOR CHAMPIONSHIPS INCLUDES 1500m FOR U20/SENIOR MEN & WOMEN – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) this Saturday 6 January and Sunday 7 January.
Entries Closed
Please note the 1500m for U20 and Senior Men and Women is on Saturday 6 January, entries close Friday 22 December
For full information and to enter please use this link – http://seaa.org.uk/index.php/events/track-and-field
ENGLAND U20/SENIOR COMBINED EVENTS INDOOR CHAMPIONSHIPS – Takes place at the English Institute of Sport, Coleridge Road, Sheffield (Satnav S9 5DA) this Saturday 6 January and Sunday 7 January.
Entries Closed
WINDSOR, SLOUGH, ETON AND HOUNSLOW OPEN MEETING – Takes place at Thames Valley Athletics Centre, Pococks Lane, Eton (Satnav SL4 6HN) on Sunday 7 January for all age-groups.
Events 60m, 60m Hurdles, Long & Triple Jump, Shot. A second series of sprint races will only be quaranteed for the first 100 entries due to time constraints.
Entries on the day, all age-groups £7 per event. Entries from 12.30pm to 5.00pm. Check in from 10.30am in the WSEH clubhouse – closes at 12.00 midday. Contact: DENNIS DALY 01753 686169
Note: You will have to enter yourself and pay the appropriate entry fee
START FITNESS METROPOLITAN LEAGUE – The fourth fixture of five takes place on Saturday 13 January at at Wormwood Scrubs, Linford Christie Stadium, Du Cane Road (SatNav W12 0AE). Enter main car park off Du Cane Road (via Artillery Lane), through 6’6” height/width barrier. Extra parking will be available in the enclosed/fenced hospital parking area. Parking is free in all areas at the week-end.
Start Times 12.40pm U11 (Over 9) Boys (1.5km), 12.45pm U11 (Over 9) Girls (1.5km), 12.55pm U13 Boys (3km), 1.00pm U13 Girls (3km), not before 1.20pm U17 Men and U15 Boys (4km), not before 1.25pm U17 Women and U15 Girls (4km), not before 1.55pm U20, Senior and Veteran Women (6km), not before 2.35pm U20, Senior and Veteran Men (8km).
Note: You do not have to be pre-entered, just turn up and run.
Please collect your race numbers from the respective team managers – JEREMY SOTHCOTT (Boys) and JO KENT (Girls)
Please go to Start Fitness Metropolitan League web site www.metleague.co.uk for course maps, and any other final information.
SCOTTISH NATIONAL OPEN (ALL AGE-GROUPS) INDOOR CHAMPIONSHIPS – Takes place at the Emirates Arena, 1000 London Road, Glasgow (Satnav G40 3HG) on Saturday 13 January. Please use this link for entry information – http://events.scottishathletics.org.uk/events/19977-17544-fpsg-scottishathletics-national-indoor-open
Entries Closed
Note: You will have to enter yourself and pay the appropriate entry fee
SOUTHERN U20 AND SENIOR INDOOR CHAMPIONSHIPS – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Saturday 13 January and Sunday 14 January.
For full information and to enter please use this link – http://seaa.org.uk/index.php/events/track-and-field
Entries Closed
Note: You will have to enter yourself and pay the appropriate entry fee
LONDON INDOOR GAMES U17 INCLUDES U15 BOYS AND GIRLS 60m HURDLES – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Saturday 20 January. Entries are limited, with no entries on the day. For full information and to enter please use this link https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/london-indoor-games/
Entries Close Sunday 14 January
Note: You will have to enter yourself and pay the appropriate entry fee
LONDON INDOOR GAMES U13 AND U15 – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Sunday 21 January. Entries are limited, with no entries on the day. For full information and to enter please use this link
https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/london-indoor-games/
Entries Close Sunday 14 January
Note: You will have to enter yourself and pay the appropriate entry fee
SOUTHERN CROSS COUNTRY CHAMPIONSHIPS – Takes place on Saturday 27 January at Stanmer Park, Brighton, East Sussex (Satnav BN1 9QA)
Bus service 77 to Devil’s Dyke runs hourly every Saturday, link to their website for timetable – http://www.buses.co.uk/service.shtml?serviceId=6568
The park is also very near to Falmer Railway Station. Use the subway under the A27 to get to the park.
Start Times – 11.00am U15 Boys (4500m), 11.20am U13 Girls (3000m), 11.35am U13 Boys (3000m), 11.50am U15 Girls (4000m), 12.10pm U17 Men (6000m), 12.40pm U20 Women (6000m), 1.05pm U17 Women (5000m), 1.30pm U20 Men (8000m), 2.05pm Senior Women (8000m), 2.50pm Senior Men (15000m). In the Senior Men’s race times will be stopped counted 90 minutes after the race starts.
Note: You will have to be pre-entered by your respective Team Manager
PLEASE NOTE: We wish to inform you that there is no parking within Stanmer Park nor in the University of Sussex Grounds. We advise all athletes, where possible to use Public Transport.
SEAA apologises for the delay in announcing the venue, this was due to the problems we encountered when trying to find a suitable venue for the event.
LONDON INDOOR GAMES U20 AND SENIOR – Takes place at the Lee Valley Athletics Centre, 61 Meridian Way, Edmonton (Satnav N9 0AR) on Saturday 27 January and Sunday 28 January. Entries are limited, with no entries on the day. For full information and to enter please use this link https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/london-indoor-games/
Entries Close Sunday 21 January
Note: You will have to enter yourself and pay the appropriate entry fee
SCOTTISH NATIONAL SENIOR INDOOR CHAMPIONSHIPS – Takes place at the Emirates Arena, 1000 London Road, Glasgow (Satnav G40 3HG) on Sunday 28 January. Please use this link for entry information – http://events.scottishathletics.org.uk/events/19991-17559-fpsg-scottishathletics-national-indoor-senior-championships
Entries Close Sunday 14 January
Note: You will have to enter yourself and pay the appropriate entry fee
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 – http://sbharriers.co.uk/
ALLIANZ PARK – Main Switchboard telephone number is 0203 675 7240.
CHARGES FOR USING ALLIANZ PARK – The current charges for using Allianz Park are as follows – Adult Daily entry fee £4.00 – 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 Emma Gouge at emmagouge@saracens.net her direct phone number is 0203 675 7252, or Becky Hall at beckyhall@saracens.net her direct phone number is 0203 675 7240
ALAN