Autumn 2007 - British Milers Club

From the pen of the Chairmanby Tim BrennanWelcome to the autumn addition of theBMC news. At this time of the year wealways look back at the season justgone. In the World Championship wesaw some fine runs particularly from JoPavey and Mo Farah, but alas nomedals. However most of those in theendurance team are young andimproving, and missing from the teamwere our two European 800mmedallists from last year. In theEuropean U20 and U23championships we did pick up medalsand further cause for optimism shouldcome from the results of our own BMCGrand Prix. Elsewhere in the magazineyou will find a full statistical summaryand what it shows is a great rise instandard compared to previous GrandPrix seasons. The greatest improvementcan be found in the Women’s eventswhere times close to 2 minutes or 4:10are now common in our 800m and1500m races.At the Streford Grand Prix we hostedthe Emsley Carr mile and also acelebration of the 50th anniversary ofDerek Ibbotson’s world mile record. The3:54 winning time was a great result asbefitted the occasion. At each staging ofthe Emsley Carr mile a book is signedby the athletes competing and it nowincludes most of the all time great ofthe event many of them British. TheBMC is not a historic society but byrecognising the achievements of thoseBrits who have led the world it mayhelp today’s runners realise what canbe achieved.Away from the Grand Prix we had ourmost comprehensive ever series ofregional races. At Exeter we have builtup over two years to stage meetingswhich regularly attract over a hundredentrants. Others such as Eltham havealso built up numbers. With a growingmembership and full Grand Prixmeetings the regional races will fulfil anincreasingly important role.This autumn we will be the staging twotraining days for senior athletes atWatford and Trafford organised by LiamCain. We felt that senior athletesoutside of national squads were lackingopportunities to meet, train togetherand gain some coaching advice. TheBMC academy has led the way intraining courses for young athletes andhopefully the senior version will proveequally successful. To check our hunchwe went direct to the athletes in asurvey to gauge interest and receivedstrong backing for the idea.One area where the BMC sometimesreceives criticism is that our pacedraces mean that athletes do not learnhow to employ tactics in their racing.An article elsewhere in this magazineexplains our thinking on this. We canalso help by providing advice on tacticsand David Lowes addresses this inanother article.Although this is now the close season,there is plenty happening with the BMCcross country at Bristol, our academycourses, senior training days, and thenational endurance coachingsymposium. I hope you will enjoy andbenefit from these events.BMC Coach of the Year 2008BMC COACH OF THE YEAR 2008 - ANDY HOBDELLOther Nominations George Gandy, Norman Poole, Trevor Painter and Gavin Pavey.BMC ATHLETE OF THE YEAR 2008 - JO PAVEYOther Nominations Mo Farah, Michael Rimmer, Elizabeth Brathwaite.BMC YOUNG ATHLETE OF THE YEAR 2008 - STEPH TWELLNo other nominations.FRANK HORWILL AWARD FOR OUTSTANDING SERVICE TO BMC - DAVID LOWESBMC News : Autumn 2007 1

Hippocrates Answer a QuerybyQuestion: I hear a lot about strengthtraining for runners. What do youthink are the key muscle groups tostrengthen for injury prevention and toenhance performance?Without doubt, the main concern for allrunners is to enhance the power andflexibility of all leg muscles. While corestability has received much publicityover recent years leg injuries outnumberabdominal trauma by about thirty toone. That said a runner should not becontent until sixty straight leg curls canbe done in a minute.With regard to the correlation betweenperformance and leg strength the BMCwere the first to reveal that elite 800metre runners could hop 25 metres in10 hops minus on each leg and couldsquat fully and rise with a barbellloaded to bodyweight. Those who failedthese two tests had significantly poorertwo laps.A fallacy that still echoes today is thatbig mileage is all that is required tostrengthen leg muscles. Dave Bedfordwas an advocate of this belief and sadlyin due course when athletes could keepup with him! He was easily outsprinted in a close race because hislegs possessed no power for sprinting.However, many Kenyans have admittedto doing no specific weight training fortheir legs. It seems that frequent weeklyexcursions of 10k distance which startat 1500 metres above sea level andascent to 5000 metres has providedsufficient overload on leg muscles torender them the perfect runningmachine.This reminds me of an obscure and notwell publicised bit of researchconducted by the French some 25years ago. Six athletes were asked to dospecific leg strengthening exercisesevery other day and six others wereasked to do the same frequencyrunning up and down a 1 in 10 hill for40 minutes. Both groups were testedbefore and after the 12 week trial andthe hill runners improved their legstrength 10% more than the weighttrainers. We can make a fewgeneralisations about all round legstrength:1. Women generally have strongquadriceps and weaker hamstrings.Amadeus2. Men generally have strongerhamstrings and weaker quadriceps.3. Strong quadriceps which supportthe knee prevent cartilage less in theknee.4. If the hamstrings are not 66% asstrong as the quadriceps thehamstrings are prone to injury.5. A diet lacking adequate iron,calcium, vitamin C and the mineralboron will undermine bone densityand increase the possibility of injury.Vitamin C has an affinity forcartilage.6. A diet lacking the vitamin B complexwill undermine muscle status.There are seven danger zones from thepelvis down:The quadriceps from the knee upwards.Osteoarthritis of the hip which is theprogressive wearing of cartilage in thehip and affects mostly older runners.Iliotibial band syndrome which causespain from the outer side of the thigh tothe knee.The hamstrings at the back of the thighcan strain at the origin in the buttock orin the belly halfway down or in theinsertion just behind the knee.Iliopsoas strain can occur from theinside of the pelvis and the front of thelower part of the spine to the front ofthe thigh and is associated with overenthusiastic initial hill running. Gluteusgroup of the upper bum which canaffect the sciatic nerve and down theouter hamstring.The adductor which is the inner thighmuscle can be strained. Most of theabove are caused by lack of strengthand sudden changes in training anddoing too much too soon.4 BMC News : Autumn 2007

Bill Marlowe, former national coachand mentor to Peter Radford who brokethe 200 metres world record 45 yearsago, was a big believer in powerhopping on each leg since it spedrunning action where momentarilybodyweight rested on one leg. Start offby marking out 10 metres on grass ortrack, aim high and long. Repeat twiceon each leg. Extend the distance weeklyby 5 metres a time to 25 metres andthen switch to a gradual gradient. Thisshould be done every other day. STOPIF YOUR KNEES START ACHING. Legup against resistance, other leg downagainst resistance in a back lyingposition. This is a favourite of the oldSoviet coaches. A partner holds theraised leg under the heel at 45 degreesangle and the lower leg is presseddown by the partner’s foot. On thecommand “Go” the athlete exertsmaximum pressure against thepartner’s hand and foot for 10-seconds.Change positions with partner. Theisometric contraction should beincreased by 5-seconds weekly to amaximum of 30 secs and should bedone three times weekly.Research has proved that single legstrengthening work results in greaterstrength gains than two-legged efforts,and the single squat is where to start.Put weight on the bar of a Smithmachine and rest the bar on the backof your shoulders and upper back.Squat down thighs parallel to theground, knees above your ankles. Asyou lift yourself back up, lift one leg offthe ground letting the other leg supportall your weight. Once back, place theraised foot on the ground. Repeat theprocess taking the other leg off theground and repeat 12 times alternatingthe legs. Start with half bodyweight onthe barbell. This can be done without aSmith machine but squat stands will berequired and work with a partner.Repeat three times weekly and increasethe load by 10kg a week to maximum.Use a hamstring curl machine andoperate with one leg at a time curlingyour foot into the buttock. Start with 6repetitions on each leg with acomfortable load. Add 5kg per leg perweek to maximum. In the absence ofthe availability of a machine asubstitute can be to lie face down on atable with knees over-hanging the edge.A partner provides resistance to the curlby applying pressure with the hand tothe heel.The superman exercise involves lying inthe prone position with arms extendedout in front. Arch your lower back sothat your arms and legs come off theground in a flying position. Hold thisposition to a maximum effort and restand repeat. To toughen the exercisemove the legs up and down nottouching the ground.To stretch the hamstrings effectively usethe backside burn which involves lyingon your back with the right foot on thefloor, bend it back so that the knee ispointing up. Cross your left leg on yourright knee and pull your right leg intowards your chest to stretch thehamstring. Hold for 20 seconds andrepeat with the other leg.It should be stressed here that thestrengthening of weak legs is one of themost difficult parameters to improve. Allthe exercises listed should be donethree times a week for 12 weeks, twicea week for 12 weeks and once a weekthroughout the rest of the year.The sarjent jump is a quick way tomeasure leg strength gains. To do thisface a wall with arms raised fullyagainst the wall, make a mark with thefingertips end. Stand sideways anddampen the fingertips of the handnearest the wall. Crouch down and leapup with maximum effort banging themoistened fingertips against the wall.Measure the distance between the twomarks. A distance of 20 inches denotesmoderate leg strength and above 30inches exceptional power. It should benoted that the weight of an athletemust be considered in assessing theresult. A runner of 11 stone who has afigure of 14 inches will have strongerlegs than one of 10 stone with thesame reading.BMC News : Autumn 2007 5

Are you really clued up onRunning Knowledge?There is a danger when obtaining any qualification by examthat one considers that one has very little more to learn. Oneof the problems in becoming a qualified distance runningcoach over recent years is that emphasis is placed onattending official lecture courses and compulsory reading hasbeen neglected.The official AAA instructional manuals on distance runningstarted around 1954, the first by Jim Alford who was anational coach and former Empire Games gold medallist. Thebooklet described fartlek, paarlaufs, repetition running for alldistances, race tactics and successful steeple chasing. Oneitem of interest in the manual was the fixing of the maximumtime for jogging recovery distances after repetition running,this was not more than 45secs per 110yds or 3mins per440yds.About 15 years later Tony Ward was asked to rewrite themanual. At the time he was employed by the SouthernCounties as an administrator and was formerly SouthWestern Counties coaching secretary. He pioneered sanddune training weekends, the first at Braunton and theremainder at Merthyr Mawr, which were supported byathletes from all parts of the U.K.by Nevern RussellThe next AAA manual had no less than three contributors:Dr. Ray Watson dealt with the physiology of running whichincluded a detailed analysis of blood requirements forsuccessful running. Steve Hollings wrote perhaps the bestsection on steeple chasing yet produced in the UK and HarryWilson comprehensively covered the needs for success from800 to 10,000 metres.The final official distance running handbook came around1984 and had a new title - ENDURANCE RUNNING byNorman Brooks, the then national coach for NorthernIreland. This was universally claimed as a fact-packed workof great quality.Coaches are recommended to obtain all the officialhandbooks listed from established athletics book dealers whoadvertise in AW.Tony Ward also produced an excellent book - MODERNDISTANCE RUNNING around 1964 in which he forecastthat world-class 800 metre runners would have to meetcertain minimum strength standards and advocated strengthtraining for all distance runners.Ward’s book included more physiological data about runningtraining and had some amusing quotes at the beginning ofeach chapter.A year after Bannister’s first sub 4 mile, his adviser, FranzStampfl wrote a book simply calls Franz Stampfl on Running.The best recommendation for this book comes from TerrenceSullivan, a white police inspector in SouthernRhodesia, who, unable to find a coach therebought the book and did precisely everythinglisted and six months later became the first manon the African continent to break 4 minutes forthe mile.The book dispelled the common rumour thatwhen one could do 10 x 440yds with 440ydsjog in 2 minutes averaging 60secs per quarterone was ready to run sub 4. Other sessionsrequired weekly were 5 x 880 yds with 880 jogaveraging 2mins per rep and 1 x three quartersof a mile in 3 minutes minus.Some 20 years later Stampfl reduced therecovery jog to half the distance of allrepetitions. Thus we read that his protégé RalphDoubell of Australia could rattle off 20 x 400 in60secs with 200-jog recovery in one minute.Doubell equalled the 800m-world record and6 BMC News : Autumn 2007

Although the book is primarily about road running withnumerous pocket histories about great distance runners, thephysiological date is vast with a very revealing section onalleged legal aids to performance, which appear to be awaste of money in the main.Finally, there are some books of a biographical andautobiographical nature, which coaches should acquire ofnecessity and athletes are advised to read and these include:THE LEGEND OF LOVELOCK, THE LIZ COLGAN STORY, andTHE STORY OF ZATOPEK published in his county in English,THE 4-MINUTE SMILER, THE KELLY HOLMES STORY.The BMC NEWS is published twice a year and since 1963eighty-eight editions have been issued. These invariablycontain at least two instructional articles per issue and thequizzes are greatly appreciated. It says much for the contentof the journal that twenty-one articles have been reproducedin the Track and Field News manuals LONG DISTANCERUNNING and MIDDLE DISTANCE RUNNING. Bothmanuals are made up from contributions from around theworld. Early editions contain very informative articles fromSoviet coaches.MODERN ATHLETE AND COACH published in Australia hasalso published articles that first appeared in the BMC NEWS.One quiz published in the BMC NEWS 15 years agoconsisting of twenty questions was so comprehensive that aCommonwealth country decided to adopt it wholesale as thetest for what was called the Master Coach Award!So, we can say that to be well read in middle distanceknowledge your bookcase should contain from thirty to fortybooks if a novice and forty to fifty books if experienced and ifa fanatic thirsting for the ultimate answer you will probablyhave over a hundred books allied to the subject of runningfaster.Hippocratic opinionQuestion – Is L-Carnitine taken as a supplement of use toendurance runners?Theoretically it is. It’s synthesized in the body from theamino acids lysine and methionine. Its natural source isfound in avocados, dairy products, lamb, beef and tempeh.The theory is that when glycogen runs out more fat ispushed into the mitochondria by l-carnitine for use as fuel.Research reveals that it only works with athletes who havevery poor blood circulation of the legs. However, Dr. MichaelColgan in OPTIMUM SPORTS NUTRITION asserts that twograms a day significantly increased the use of fat in one trialwith athletes. It also aids loss of weight in the obese. Sinceeven moderate exercise depletes l-carnitine reserves,endurance runners need to have an adequate daily intake.Muscle fatigue and cramps are said to be symptoms of adeficiency.L-carnitine is expensive and in theory might be useful tomarathoners and ultra-marathoners.8 BMC News : Autumn 2007

Publicity OfficerThe BMC are seeking to appoint publicity Officer.We are looking for an enthusiastic supporter of the BMC who can help us make sure our activitiesare well reported across all forms of media including the athletics and national press.Those interested should contact the Chairman at "timbrennan@britishmilersclub.com"“None of you has a clue...”by CassandraThese derisory words came from a UKAthletics employed endurance coachsitting on a panel of coaching “experts”to advise how best to train juniorathletes to Olympic level. The venuewas St.Mary’s College in Twickenhamin late July 2007. The expertsconsisted of a group of three former GBinternationals one of whom was anOlympic silver medallist, and acoaching administrator plus theaforementioned accuser. Only a dozencoaches attended, the mass ofaudience was made up from juvenilesattending another course at the college.Our BMC observer commented after theseminar, “I did not come away with oneuseful bit of information. I also questionthe make up of the panel, just twopractical coaches and the rest with noknown coaching expertise.”Well, the writer has coached athletesfrom a young age to make theOlympics, CommonwealthGames and World CrossCountry Championships,and here are his views.Type of training through age groups14-16 years - Emphasise importance ofeating moderate sized meals every 4hours and the avoidance of a high fatdiet. Practical physiological testingevery 12 weeks which will revealpossible weaknesses in flexibility, legstrength, general strength, enduranceand speed.Having told the coaches present thatthey were clueless on the subject hedid not give one practical bit of helpfuladvice on how it could be best done!Nor did anyone on the panel produce ahandout to peruse at leisure. A practice,which is routine on BMC seminars.There were no discussion groupsorganised to debate subjects from thepanel, for instance, one group couldhave been given 10 minutes to discussthe frequency of training sessions fromage 14 to 18 years, while anothergroup could have discussed theprogressive volume to be done duringthat age zone.Frequency of training14-16 years - strictlyevery other day16-18 years - two daysconsecutively with thethird off18 years onwards - fourdays consecutively withthe fifth off21 years onwards - twicea day on non tracktraining days, a total ofnine training sessions aweekBMC News : Autumn 2007 9

The use of relays with large groups overvarying distances, for instance, two atbase and one at the 200m mark for 15minutes, and a 5-man team with twoat base and one other every 100metres. Five minutes duration.16-18 years - Planning a race programme.Discuss racing tactics. Continue testingprocedures to discover weaknesses.Steady runs not less than 25 minutesduration and not more than 70 minutes.18-21 years - Deciding best event.Correction of weaknesses revealed bytesting. Summer volume - 45mpw.Winter - 60mpw.21 years on wards - Emphasiseimportance of training at differentpercentages of the VO2 max. Includechange of pace sessions. Always givepure sprint sessions. Keep testing.Summer volume - 50mpw. Winter -70mpw.Richard Amery, a well known athleticscoach and writer from Australiabelieves, as did the late Harry Wilson,that young athletes should be taughtgood running technique at full speedand during steady running. The keyword being relaxation and no bodymovements hindering forwardpropulsion. He also advocates a widerange of different activities to avoidboredom in the young.Practical TestingEndurance - How far can the athleterun in 15 minutes? The target formales is to run 5k distance as soon aspossible. For females - 4,400 metres.Speed - Sprint 40yds or 36.6 metres inunder 5secs males, 6secs females.Elastic leg strength - Hop 25 metres oneach leg. The target is 9 hops formales and 10 for females. A poorhopper is ALWAYS a poor sprinter. Aweaker leg MUST be corrected.MUSCULAR ENDURANCE - Press-ups,straight leg abdominals, squat thrusts.The target is 60 of each in one minute.Height/weight ratio - a 5ft.6ins/1.676mathlete should not weigh more than117 pounts/53k female and 129pounts/58kg, male.Other useful tests include squat andrise with bodyweight on a barbell for legstrength and a vertical leap of over 20inches measured from extended armand fingertips facing a wall andmarked, turn sideways and leap upmaking a further mark. Measure thedistance between marks.Note that improving leg strength is amost difficult process requiringdedicated every other day workouts forseveral months. Lack of leg strength isALWAYS associated with poor sprintspeed. An interesting observation byEast German coaches is that if a boy of14 years ran for 35 minutes daily fivetimes a week for 4 years, his 1500metres time would improve by 10seconds a year without any specialisedtraining. Why? Because during thattime he is growing and getting stronger.Makes you think doesn’t it?10 BMC News : Autumn 2007

Talking pointsUnfortunately, AW does not alwayspublish letters, which seek to redresswrong information, and in this articlesome highly questionable statement bycorrespondents are challenged.An anti-distance running coach articlesuggested that Dave Bedford who brokethe 10k world record and won majorcross-country titles was self-coached.Dave was coached by BOB PARKER ofParkside AC from the age of 14 and inthe last two years of his career by JohnAnderson and Bob mutually.An interview with a former female UKrecord holder from 800 and 1500metres gave the impression that the lateHarry Wilson was entirely responsiblefor her success. In fact, this athletereached international selection yearsbefore Harry’s appearance on the sceneunder the guidance of ANNE HILL anoted Welsh coach. Anne also had twoGB international sisters who were takenover by Harry who at the time was anational coach. ANNE HILL alsocoached a European juniorsteeplechase medallist in spite ofsuffering from a chronic healthproblem.An editorial observation in AWsuggested that the Balke Testmentioned in an article was not asaccurate as stated. The Balke Test is a15-minute run around the track andthe distance covered predicts the VO2max with 95% accuracy. Dill of theAmerican College of Sports Medicinetested six athletes on sophisticatedtreadmill equipment and a week lateron the Balke Test and found not morethan 5% difference overall. FrankHorwill compiled a handy graph to usefor this test, you simply looked at thedistance run, went up vertically to aline and then horizontally across to theVO2 max predication. Here is a table:Distance Run Predicted VO2 max4,000m 56.5mls. kg. Min4,400m 61mls4,800m 65.5mls – Elite female5,200m 70mls – Elite maleAn article in AW by two doctorsstressed the importance “… of havingenough fuel in the tank…” and warnedby Izak Van Nierkerkcoaches not to tell athletes to loseweight even if they needed to. Theinference being that most athletes arehalf-wits and would start going withoutfood. However, let us not beat aboutthe bush, the key factor in distancerunning is weight relative to height.The Dr.Stillman table is highly regardedby U.S. coaches and coaches andathletes here should get wellacquainted with it. This is how to useit:1. Find out the HEALTHY weight foryour height with this formula:Females – Allocate 100 pounds forthe first 5 feet in height and 5pounds for every inch thereafter.So, if you are 5ft 6ins tall aHEALTHY weight would be not morethan 176 pounds. Your racingweight should be LESS than this.Males – Allocate 110 pounds forthe first 5 feet in height and 5.5pounds for every inch thereafter. Ifyou are 6 feet tall a HEALTHYweight would be not more than 176pounds. Your racing weight shouldbe LESS than this.2. Don’t start missing meals if you arenot of a healthy weight, if you arerunning for 1 hour daily you willneed 1,000 calories for that andanother 2,500 calories to maintainbone and muscle health. Thismeans moderate sized meals every4 hours containing fruit, vegetablesand whole grains, fish and somemeat.3. Train more in the morning. This willelevate the metabolic rate for severalhours afterwards.4. Don’t snack between meals.5. Obtain OPTIMUM SPORTSNUTRITION by Dr. Michael Colgan,which gives expert advice on how toBMC News : Autumn 2007 11

avoid “ugly fats”. Females in severetraining often do not menstruatewhich leads to loss of bone densityand prone to fractures. This occurswhen a female’s healthy weight fallsmore than 10% below Slillman’sspecifications. The simple answeris to look at the latest scientificfindings on prevention, whichinvolve the BIG THREE – 1 –1,000mg vitamin C daily. 2 –1,000mg calcium daily. 3 – Boronmineral tablets as prescribed bychemists or health food shops.Boron research is truly amazing inpreventing osteoporosis.6. Don’t eat the same food two daysconsecutively.The great thing about THE COACHmagazine issued quarterly under theauspices of AW is that our BMC man,Dave Lowes, is a regular writer withclarity and logic. Now, there are atleast a hundred runners to every fieldeventathlete and according to the lawof averages the journal’s content shouldreflect this. We can also back up thatfact with estimation that there are twohundred running coaches for everyfield-event trainer. However, the editorseems to have a bias for non-practicalarticles of a highly theoretical bent oneverything bar running. One articlewas followed by nearly four pages ofreferences! What a waste of space!This is a magazine for coaches, notscientists.The first editor realised that letters fromreaders were an important item ofdebate; the second editor chose toignore readers’ views.One regular contributor is a noted anti-BMC crank who has attached the clubvia various media outlets. It is amazingthat the owner of this journal, who is aBMC Vice President, should permit thisman space for his banal meanderings.He is currently writing on anatomy andphysiology, which can be read in FrankDick’s book of 20 years standing.Each issue should include interviewswith some of the BMC’s finest coaches,Poole, Gandy, Cain, Thompson, Coeand Turnball. A little tip if you wantsomething published, if you use atypewriter no matter how good thecontent, it won’t get published. It hasto be on a word processor, too muchbother to get it done again on a wordprocessor. This didn’t seem to botherthe first editor, let us hope it doesn’tworry the third editor just appointed.There may be a case for two differenttypes of COACH magazine, one for fieldevents and one for all aspects ofrunning. We hear that a stuff-shirtSenior Coach complained to the BMCAdministrator over the content of FrankHorwill’s column in the last issue.Frank took to task the arrogant conductof a paid UK Athletics coach at twomeetings and his slimy tittle tattle to hisimmediate endurance boss. Strange tosay, many thought it was somethingthat should be aired andcongratulations were forthcoming. Theidentity of the complaining coach hasnot been revealed but it seems he isthe type who would have grovelled tothe governing body in the past whenfaced with unfair criticism. Can anational coach serve two masters? Wehear that a national coach for a runningevent for which he is paid a salary hasalso been appointed the endurancecoach for a university and appears ontheir track three days a week. Onehopes that the other days of the weekare devoted to lectures, seminars andtraining days for the event for which hewas appointed. Alas, his particularevent is the weakest of all theendurance events. Perhaps UK Athleticsshould ask all national event coachesfor a detailed report every month onhow they have earned their salary.Golden timessub 1:45.0 marks.sub 3:34.0 marks.sub 3:53.0 (mile)Coe 23Elliott 15McKean 18Cram 18Ovett 12Elliott 9Cram 16Coe 11Ovett 12Cram 16Elliott 8Coe 5N.B. Johnny Gray 65!!!N.B. Walker 24, Scott 25,Maree 1612 BMC News : Autumn 2007

Letter to the editorDear Pat, Tim, Leslie and JohnI read with interest the UKa report ‘A future vision for track and field athletic competition’ and in particular the keyrecommendations for competition change. The recommendations that particularly caught my eye were:• More open meetings in evenings and in short formats.• More event specific competition for athletes based on ability not age.I immediately thought of the meetings organised by the BMC and in particular the regional meeting at Exeter. I coach agroup of 20 athletes aged 12 to 18 who run 400/800/1500/3000 metes. We are based in Bristol. On 30 May 2006, 10 ofmy athletes accompanied me to the BMC Regional meeting at Exeter where a series of 1500mtr races awaiting. Most werefirst season athletes, for all bar one this was a new experience. At the end of that evening, 5 had run a PB, 4 had competedin their first 1500 race and 1 had had an off night. All agreed it had been agreat evening, well organised, good competition and a fun time.We have continued to support this particular BMC meeting since that evening,all my athletes have competed, it forms a key plank in my group’s competitiondiary.The itinery for that and subsequent evenings is as follows.5pmleave Bristol6.45pmarrive at track6.30pm to 8pm register, socialise and warm up8pm to 8.45pm compete and/or cheer fellow group athletes on9pmcollect official results9pmleave track10.45pm arrive homeSo why do on average 15 athletes, parents and 2 coaches give up an eveningfor 45 minutes of action?The meeting is well organised, it starts on time, it has an appropriate number of officials. The venue is spacious, clean, hasgood parking and spectator facilities and serves refreshments. There is first class competition based on ability. Competingbenefits an individual athlete, (gain experience of hard racing in an environment that rewards effort). Competing benefits thegroup (teambuilding, travel and leave together, support each other on and off the track, shared experience to talk about infuture)To date my athletes have competed 120 times and recorded 64 PB’s (53%) at this meeting. (The group average is 41% PBperformances in all competitions). The confidence they gain through competing in a BMC environment stays with themwhen they subsequently compete for the club. Their new PB times become their new standard competition times; theybecome faster more confident athletes. Some of those who competed at the first BMC meeting I mentioned have graduatedto national competition. Just as important, no-one has become traumatised or left the group because they didn’t run a PB ata BMC meeting, they just put their heads down, train hard and get one the next time.I hope that the BMC meeting model has influenced the UKa report, it should, it works.RegardsAlan ThomasLevel 3 coach, BMC member - Yate and District Athletic ClubBMC News : Autumn 2007 13

Dan Robinson ProfileBackground and Introduction toRunning1998, living in Wimbledon, joined agym in Putney; went 4 times a week,ran 10k in 37 mins each time, wasfootball training on Tuesday eveningsand playing a match Sat afternoons.Entered a few races, 1998 Wimbledonhalf- 1.23. Stroud, Wokingham,Camberly 1.16 - 1.14, after playingfootie the day before. Breakthrough ata 10k in Cheltenham; was narrowly2nd in around 32 minutes. (Autumn1998). On the same training ran 2.38in 1999 London Marathon, butprogressed at shorter distances and ran66.50 at GNR in 1999. (was running6 times a week all on treadmill, 45mins as fast as I could ( prob startingat 5.30 min miling & finishing at5.05). At this time was working asDuty Manager at health and FitnessClub in Henley on Thames. 2000london Marathon, ran 2.24. End of2000, moved back to Gloucestershire,and I linked up with Chris Frapwell.Dec 2000 broke 30 mins for 10k for1st time at Leeds. 2001, ran forEngland at a half in Enschede, 64.40,then ran Half trial in Glasgow, 2nd brit,64.27. World half, 52nd in 64.23.October 2001 ran 2.16.51 in FrankfurtMarathon.Work, Lifestyle and Support Set UpCurrently I work part time at a localschool, Beaudesert Park. 4 afternoons aweek as a games teacher asssistant.Also work for family propertydevelopment company based inNailsworth - mornings, Monday toFriday.Have some support from UKA; up to£3k per annum, to cover medicalinsurance, travel, training trips etc(haven't used all of it though).Supported by Stroud and Districtathletic Club and 1 or 2 localcompanies, Stag Developments andGriffiths Marshall accountants.Presentations at the club, photographs,Xmas party, AGM, mentions in localpress. Fitness Mill Gym have supportedme too, comp use of treadmill. Kitsponsorship with Adidas.Try to eat healthily. Don't worry toomuch about it when running 120 milesa week; just eat a lot, plenty of carbsand not much rubbish. Breakfast at8.30 after morning run. Lunch 12,baked pot or beans on toast + yog,fruit, energy bar. Bowl or cereal 4ishand supper around 7.30. Don't reallydrink alcohol when training hard,occasional beer or glass wine. Quite alot more in down time after marathon.No strength/conditioning/core (don'tknow what it is!) or stretching.I try to be in bed by 10 and also haveat least an hour kip in the day. Weeklymassage and monthly chiropractorduring marathon build upChris Frapwell is solely my coach now.Also receive input from Bud Baldarowho has been brilliant and verysupportive for a number of years.Chris has evolved my training quitegradually so that I can now cope with2x runs of more than an hour so thatafter 2 or 3 weeks i don't break downor get ill. Now I can do this and stillget some quality in my sessions (maybenot enough with my 10k and half pb's),and do a long run which some weeks isdone as a fartlek session, or with thelast 30 mins at a big effort.A big reason for my 'success' is thesupport of Chris and Jess. I speak toChris most days and see him at theClub as well as socially. Jess (my wife)has been the main bread winner since2001. Think it is my settled lifestyle,that has allowed me to get on withrunning, and all the other things thatyou need to do (eat right/get enoughrest etc) that has been a big factor.Jon Brown InsightsLearnt a lot from Jon B in Cyprus in thebuild up to Olympics. The importanceof recovery runs being a big thing. Atthat stage I don't think I quiteunderstood this. He would runincredibly easy on non session days,and be able to produce fantasticsessions when he needed to. (Whenhe did a measured 15 mile tempogoing thru 13.1 in 63 odd I knew hewas in great shape!). The ability toprepare very very well and produce aworld class performance when itmattered was inspiring. Veryprofessional, focused and confident inhis training. You could see it a bit thisautumn: 3 weeks from a 64.16 half inGNR he improved dramatically in 3weeks to 47.16 at Great South on afilthy day. Before GNR he knew itwould be a bit of a struggle but didn'texpect too much and big improvementscame quite quickly.Sample Training WeeksTraining Nov 2006(General endurance period)Monday:am - 45 mins easy/steady.pm - 50-60 mins easy/steady.Tuesday:am - 45 mins e/spm - 8/10 x 3 mins w/ 60 sec recovs.(on cycle track) plus w/up and down)or 6x5 mins w 90-2min recovs (recovsjogging slowly)Wednesday:am - 45 mins e/spm - 60 mins e/sby David Chalfen14 BMC News : Autumn 2007

Thursday:am - 45 mins e/spm - 70 mins e/s(Stroud AC club run)Friday:by Tim Brennanam - 45 mins e/spm - 15-22 x 1 min w/30-60 secrecovsSaturday:am - 40 mins v v easypm - rest or 40 mins v v easySunday:am - 90 -120mins e/sAPPROX 105 MILESTraining July 2006(Peak of build up for EuropeanChamps in August)Monday:am - 60 mins e/spm - 65 mins e/sTuesday:am - 45 mins e/spm - 8-12 x 3 mins w/60 sec recovs or6-8 x 5 mins w 90-2min recovsWednesday:am - 60 mins e/spm - 65 mins e/sThursday:am - 60 mins e/spm - 70 mins e/s(Stroud AC club run)Friday:am - 45 mins e/spm - Out and back session - out for 50mins back with 25x 60 secs, so 1hr 40of running. Or tempo run - 8 -16miles starting at just under marathon'effort' and trying to finish strongly (onun metalled surface, bike track/ canaltow path) - Occasionally on treadmill,though when I became British recordholder [treadmill only – he’s not THATgood yet – DC] for 10k. half marathonand 20 miles I went by time and notdistance covered!)Saturday:am - 40 mins v v easypm - 40 mins v v easySunday:am - 2 - 2.5 hrs e/s.pm - Go harder or easier depending onsession done on FridayAPPROX 130/135 MILESI train at 7.45am and again afterschool, depending on winter/summertimetable but usually around 4-5pmEasy runs can be slower than 7minmiling or quicker than 6, justdependent on how I feel that day.Training mainly done on canal towpaths and cycle track (60%+) roadand some runs on grass. Still someoccasional trips to the treadmillThe FutureNot really thought about Osaka yet,focussed on London. As it's my firstchance since 2004 to run a fast citymarathon course am quite intrigued tosee how a couple of 2.14Championship performances translate.It's easy to say it must be worth2.11/12 but obviously anotherchallenge to actually do it!I am unlikely to be around for 2012,will be 37 then, a big ask I think.Coming to sport late I may peak a bitlater than some though. 2008 inBeijing is my major target. I want tomake the team and produce ascompetitive a performance as possible.Think I should have run quicker for halfmarathon. I haven't really targetedmany whilst not in marathon trainingmay be one reason. Managed to dipunder 64 recently but really feel there isquite a lot more to come. I think that ifI am to get anywhere near 2.10 I needto be able to run 63 low 'comfortably'.I think it is possible but realise I am stilla bit away from that at the moment.No real aspirations for the track. Itwould be nice to have a 5/10k tracktime to be proud of, but hasn't seemedto fit in. Running Champ marathons inAugust seems to prevent any sort oftrack season. Think that having a go torun a decent 10k (sub 29) would bebeneficial to my marathon aspirations.Self AssesmentBeing small and light is physically wellsuited. Starting the sport late may havebeen helpful in bringing the mentalskills to handle the event’s uniquenature. Motivationally, current standardswhereby a 2.14 will usually ensureUKA selection to any majorchampionships is a big spur to keepworking intensely towards goals.Ed’s CommentMany thanks to Dan for providing theinsights on all the points I raised withhim. Since this profile he has run twofurther marathons, placing 9th inLondon in 2.14.11 having run the last20 miles in almost total isolation. Thenin late August he excelled to place 11th(and 3rd European) in the WorldChampionships in Osaka, in 2.20,running his usual patient style andpicking off numerous men with muchfaster PBs who had not adapted so wellto the very high heat and humidity.Having had the not too wretched taskof ‘managing’ him at a couple of ½marathons in Spain, he’s a greatexample of being highly driven whilstremaining a really affable andcourteous guy.He’s a lucky boy to get this far withoutany S+C or stretching, must be thecross-sport benefits of football!BMC News : Autumn 2007 15

Andy Norman Rememberedby Frank HorwillAndy became an Associate member of the BMC in 1969 and as the then secretary of the Met Police AC asked the BMC toorganise the Dave Prior Memorial Mile for five years when it was withdrawn at the request of Dave’s widow who hadremarried. Andy also invited the BMC to stage an invitation mile race in the Met Police AC championships.As a promoter in South Africa I heard, just before the Commonwealth Games, that he had organised a class 800 in CapeTown. I rang him up to get BMC member Matt Shone into the race. He observed, “He’s Welsh isn’t he?” I replied that hewas and wanted to get a qualifying time to run for Wales. Matt, who was staying with me in South Africa, ran a personalbest of 1:46.6 to make the Welsh team. From 1969 to 1986 I often rang Andy to get my athletes into major races at homeand abroad, he always obliged and they were treated generously.Andy became manager to the British national police team which competed abroad frequently. Every Wednesday, at CrystalPalace, the Met team trained under his supervision for several years.I would visit him every Friday afternoon at Chelsea police station where he was a station sergeant. Our conversations werefrequently interrupted with a constable coming in and announcing, “Andy, a phone call from Sweden” or “a phone call fromNorway”. I deduced from this that he was acting as an agent for athletes and also assisting in the promotion of majormeetings. This was brought to the attention of the Commissioner who asked for his resignation. He later became promotionsofficer to the BAF as well as agent to numerous world-class athletes. An unfortunate taped telephone conversation with asports columnist which was highly publicised led to his exitfrom the BAF, it later went bankrupt.He was a promoter in South Africa for ten years and then leftfor Jamaica to do a similar job.I am greatly indebted to Andy for getting me off a charge! Ihad been attacked in the Portobello Market one eveningwhilst putting a bag of money into a night deposit safe. I wasknocked to the floor, but got up and caught my assailant,who was charged. I then decided that I would, thereafter,carry a police truncheon in my car. Carelessly I left it in mycar outside my Hampstead flat. It was spotted by anobservant police sergeant who charged me with having anoffensive weapon. I phoned Andy for advice, he contacted theprocessing Inspector, who happened to be a leading fieldeventscoach, and the papers were destroyed.Andy did not suffer fools lightly and he did not like greedyathletes and once on the wrong side of him he did not forget.His legacy is that he was the first athlete agent when such aposition was unheard of. He was a self-made promoter to thepoint where no major meeting on the Continent couldmanage without his services.Many who plotted his downfall with the BAF thought his exitwould cleanse the sport. It did not. Others, less capable, wereto replace him. There are many pocket Andy Normanimitators in UK athletics.16 BMC News : Autumn 2007

Are tacticts important for middleand long distance athletes?Well thought out competition strategieswin races. Good physical and mentalconditioning will give you the edge overother competitors but without anexcellent tactical brain, success rateswill fluctuate immensely.Athletes can be extremely well preparedfor an event through hard work and behighly confident of success, but ifthe effort isn’t produced at theright time, physical and mentalattributes can be undermined.Good tactics can be onlysuccessful if fitness levels are highand self-belief matches them.Tactics are therefore vital tosuccess and are part of thetriumvirate that is needed for theperfect performance.There is a lot more to successthan good tactics in a race and insome cases these can be preemptedbefore a race, but moreabout that later!Tactics are defined as: ‘Anexpedient for achieving a goal’; ‘Amanoeuvre’ and also ‘A techniquefor securing an objective’.Therefore training and mindsetsmust be fine-tuned to cope withpersonal tactics and tactics thatthe opposition may enact.Some say you should go into a racewith Plan A and Plan B so that you areprepared in case it is not run the wayyou had premeditated. But in reality,perhaps if you have Plan C and Plan Das back-ups it may be helpful so thatnothing will upset the rhythm anddelivery towards a positive result.Although nowadays athletes areunfortunately judged by how fast theyrun by the media, with slow timesbeing given negativity even if theathlete has won his or her race, the artof tactics has lost some of its credibility.World records may be the icing on thetop of the cake, but tactics andwinning championships are the mainingredients and the essential mix forrunning faster than the opposition.Even if an athlete goes into a racewithout a preconceived plan, theirsuccess or failure will centre on notonly physical attributes, but how theydistribute their effort over the distanceof the competition.In this article, I will look at possibletactics and scenarios encountered at800m, 1500m, 5000m/10000m,marathon and cross country events plusindoor running.Tactics are rarely practised in trainingsessions and the more instances ofdiffering paces and positionalawareness the better. There are manyimponderables that dictate what tacticsshould be employed and these include:athlete capability, opposition capability,weather conditions, course layout andgeographical location, underfootconditions, number of competitors inrace, qualifying round or final plusqualifying times.In an ideal world an athlete shouldbe running their race feelingrelaxed, balanced and in controland ready to respond to anymanoeuvre or change in pace.Because of this the athlete shouldbe in a position to go with anincrease in pace from the front orfurther down the field. An instancewhere athletes get caught out iswhen running behind the leaderand someone goes past quicklyand the rest of the field follows.From being in a good position theathlete can end up at the backand boxed in whilst the newleaders take off and usually it israce over due to the loss ofmomentum. This is particularlyrelevant at the shorter distanceswhen response time is minimal.One of the biggest sins an athletecan commit is to either leavespace on their inside or move out intolane two when it is not necessary in thefinal 100m and allowing a rival to steala march with no effort or extra distancecovered on their part. This usuallydemoralises an athlete especially whenanother athlete goes past on the outsideat the same time and any impetus theyhad is lost.Athlete capabilityThis is not necessarily the ultimatepotential of the athlete but what shapethe athlete is in at the time of aBMC News : Autumn 2007 17

different and some may be flat, somemay be hilly and others will incorporateboth. Add to this twists and turns,single and multiple laps and varyingunderfoot conditions for cross countryand tactics probably play an integralpart as much as physical attributes.Races at altitude for sea-level athletesare very difficult indeed and althoughaltitude acclimatisation is essential,those that are born and live there havean underlying advantage. 5000m and10000m races in particular are verydifficult for sea level athletes thoughraces at the marathon at mediumaltitudes are not so difficult due to theaerobic requirements of the event.particular race. If the athlete is not asfit as they could be due to a previousillness or injury they may have toconsider running a much different raceto their normal plan to get as good aresult as possible.Opposition capabilityHow any one applies themselves in arace is down to the quality of theopposition and what tactics they mayemploy. Although some athletes areself-confessed ‘kickers’ preferring tofollow the pace and sprint for homeusing their superior speed,no one should ever expect any race tobe run one dimensionally. Alwaysexpect the unexpected is the best wayto approach tactics and don’t enter anyrace with only one plan, unless you area Bekele or Dibaba, and even theyprepare themselves for anything theopposition may throw at them.Weather conditionsClimatic conditions can affectindividuals dramatically and change theoutcome of races significantly. Runningin hot and humid conditions doesn’tsuit anyone, but some cope muchbetter than others and those that live inthose environments have a distinctadvantage. So if you are aninternational running in a major gamesin those type of conditions some sort ofacclimatisation will be needed to offsetthis disadvantage. Adverse temperatureisn’t always heat related and extremesof cold can be encountered in a winterseason, this usually affects athletes theleast, although some find it difficult tooperate efficiently. Rain very rarelyhinders athletes though if it is freezingcold as well then improperly attiredathletes will suffer. Wind is probably anathlete’s worst natural enemy and if thetactic is to run from the front then thestrength will be drained from them ifthe wind is particularly strong bybattling two elements, the field and theresistance of the wind. Obviously all ofthese things are exacerbated by thelonger the racing distance, heat inparticular will affect an 800m athletemuch less than an athlete competing ina marathon. Those running indoorsmay find the smaller running area andsloping bends problematic but oneadvantage is that the temperature isconstant and there is no problem withthe wind, so front running is a mucheasier option and indeed many do thisas they can control and dictate the paceto their satisfaction.Course layout andgeographical locationAll cross country and road courses areUnderfoot conditionsJust like racehorses some athletes runwell in heavy conditions whilst othersonly perform well on firm ground andthe lucky ones are adept on either.Deciding where to make a break orincrease the pace in such conditionsmust be given a lot of thought so thatmaximum impact can be made andmaintained.Number of competitors in raceAlthough not usually a problem for theelite athlete, mass fields in crosscountry and road races can hinderprogress and pace judgement. Howeverin track events the number ofcompetitors especially in 800m and1500m races dictates where the athleteneeds to be to strike for home. Inindoor races this requires even greaterattention due to the smaller and moredifficult running circuit and intelligentpositioning is almost as important forsuccess as physical prowess. Elbowsare pointed and arms bend at rightangles for a reason! They preventcompetitors running too closely andmake them run wide around bendsespecially in an indoor competition.Qualification raceTrack championships usually involve aminimum of heats and a final andqualifying is an essentiality and more18 BMC News : Autumn 2007

often than not heats are run erraticallyand this can cause problems withbumping and in some cases accidentaltripping due to the uncertainty of thepace with athletes only wanting to doenough to qualify. It must beremembered that in track races athletesrun very closely together with minimumgaps between the athlete in front andeveryone is trying to occupy the insidelane so some sort of body contact isinevitable. Some races which athletesrun in are a last chance to reach aqualifying time and the pace neededmust be exactly what is required so thatthe athlete can maintain a strong paceright to the tape.800m TacticsStandard championship two lap raceshave eight competitors whilst somegrand prix races may have 10 on thestart line. As the first 200m is often thefastest, this is where jostling for positionand settling in occurs and where mostdanger of accidental heel clipping canhappen due to the speed of the athletesand no one wanting to give any quarter.After breaking from the lane draws theathletes should aim to reach the 200mdistance in lane one or two in asstraight a line as possible. Manyyoungsters tend to break almost at rightangles which has two effects: extradistance covered and dangerous inrespect of impeding other athletes.The 800m is probably one of the mostdifficult races to run tactically withpositional awareness vital for success. Itis one race where it would be rare in achampionship if anyone actually ranexactly 800m due to the manoeuvringto gain the position the athlete requires.To run the perfect race requires asmooth passage with little or noslowing down or sudden increases inpace and no radical re-positioning. Asthe race is often termed an ‘extendedsprint’ any tactical errors will thereforebe costly.Championships can involve at leastheat, semi and final and planning howto qualify safely without too muchenergy loss can be a problem. Slowtactical races can present majordifficulties and qualifying takes on asmuch importance as winning a medalin the final. Some qualifying standardscan be tough with only the first orsecond to go forward to the next roundwith a large amount of fastest losersalso qualifying. Those in the first roundheats will have no idea how fast theremaining heats are going to be run, sodecisions will have to be made ifautomatic qualifying is going to bedifficult.Many close run races usuallynecessitate athletes finishing in lanes 2,3 or 4 to gain a clear run to the tape.In world record attempts the athletemay run much nearer 800m indistance due to simply following apacemaker. It is a fallacy that an athletemust hug the kerb to save energy andnot run over distance in the two laprace, positioning is always moreimportant than getting boxed in with nochance of getting out of that box.Obviously in 5000m and 10000mraces running wide for long periods willincur much extra distance and energywastage. An 800m athlete must bestrong, fast, positive, intelligent andaggressive, without those qualitiessuccess will be difficult.Depending on an athlete’s strengths:front runner, breaks with 200m to go orsomeone who waits until the final100m, being in the position that allowsthose things to happen is crucial. Asthe race is only over 800m any majortactical faux pas usually results in anegative outcome. A 3 or 4 metre gapmay be nothing over 1500m and abovebut at this distance it can feel like theproverbial mile. Running on the leader’sright shoulder is a wise move andallows an easy vantage point to movepast when ready and also allows aposition to cover any breaks frombehind. Most male races involve muchfaster first laps than last laps with thefirst 200m usually run far too quickly.Most females tend to run moreeconomically, although there are alwaysexceptions.If you study various races and athletesas examples you will notice extremes oftactics but all with the same outcome -victory. In the Athens Olympics KellyHolmes ran from the rear of the fieldand ran at her pace which was virtuallythe same for each 200m split andfinished faster than anyone else.This was a supremely confidentperformance and needed great mentalstrength to be successful.Yuri Borzakovsky is a profound run atthe back athlete and a notoriously fastfinisher, it works sometimes andsometimes it doesn’t, it worked at the2004 Athens Olympics though!The 1980 Moscow Olympics wasinfamous for two reasons: the favouriteSeb Coe ran a totally inept tactical racewhilst Steve Ovett bossed the race andreigned supreme. Indeed, Ovett in hisearlier days ran only to win and burstpast his rivals at 200m with suchspeed and power that he opened upinsurmountable gaps before theopposition could respond.At the top level, male races can be ranat 49-50 seconds for the first lap whichwill stretch the field out with theathletes working hard, but slower53-54 second paces will have the fieldmuch closer together with the athletesrunning in lane one and two at the bellready for any early strike for home.Indoor 800m races need even moretactical awareness with fewer passingopportunities due to the smaller arena.A good tip for running the distanceindoors is to never be out of the top twoplaces to cover any breaks or mishaps.Getting boxed in usually means disasterno matter what the ability of the athleteand those that can lead around thefinal bend and finish strongly willBMC News : Autumn 2007 19

usually be successful. Accidentalbumping and tripping are part andparcel of indoor running anddisqualifications are not uncommon.1500m TacticsAs you will see as I go through thetactical scenarios of each event that thelonger the distance competed over, theimportance of being in immediatecontact with the leaders has lesserimportance, but tactical awareness isvital to success no matter what distanceis run.As the 1500m is the first middledistance event to start on a curved line,close contact is inevitable in the first100m of the race. Many athletes willinvariably target the inside lane asquickly as possible, but in a fast race inparticular, athletes would be betteradvised to run the shortest distancepossible to the first bend and thensettle into the position that isappropriate to their plan.Energy conservation is important in the1500m and those that have adequateenergy supplies left for the last lapusually have a good chance of attainingtheir goals.Concentration is important in the1500m and the number of competitorsin a race will usually be 12, althoughsome invitational events will fit in manymore. If the field is strung out, thedistance between first and last can bemuch larger than in an 800m race andalthough the pace is generally slower,the gap cannot be allowed to get toobig if a strike for home is planned withmuch ‘traffic’ to negotiate to hit thefront.Some races over the years such as theEuropa Cup have producedunbelievably slow paces for three lapsbefore ending up as a 400m sprint.Other races like the 1974Commonwealth Games where FilbertBayi set an incredible pace over thefirst two laps which hadn’t been seenbefore seemed foolish, but he prevailedand with a world record! Athletes likeSteve Cram regularly upped the pacesignificantly over the final 500m-600mwith great success. Current worldrecord holder Hicham El Guerrouj hasthe innate ability to subtly increase thepace over the final 600m-800m in away that is energy efficient but alsodamaging to his opponents. KellyHolmes’ Athens Olympic winning runreplicated her 800m tactics, staying atthe back and covering any moves whennecessary, what it did allow her to dowas conserve energy for her final surgeover the final 150m. Athletes like RiuSilva and Fermin Cacho are noted‘kickers’ and like to follow and finishvery quickly and have been verysuccessful with those tactics at thehighest levels.In the 800m you probably aren’tallowed any tactical errors with so littletime to respond, but perhaps the1500m allows for some minorindiscretions with more time to react tothese providing the athlete has thephysical attributes to react to thesituation at the time. Most situationsrequire a ‘cool-head’ and those thatpanic usually end up at the back of thefield and theonly way oflearning how tohandle these isthrough practiceand experience.Pace distributionis thereforecrucial to theexecution of anyrace andunnecessaryincreases intempo early ormid-race willhave adverseeffects withanaerobicdeficiencies andlactateaccumulation which needs to bereserved for the end of the race.Indoor races over 7½ laps need muchconcentration and a fixation on wherethe athlete wants and needs to be inthe competition. If most of the fieldtends to pick up the pace outdoors with400m remaining then indoors this willbe with 2 laps to go and this can bepsychologically difficult with thejudgement of effort different as therewill be 4 straights and 4 bends tonegotiate. Pace distribution should beeasier however with times being givenevery 200m as opposed to 400moutdoors.5000m/10000mThese events are now becoming someof the hardest to be successful at due tothe awesome performances of theAfrican athletes at the highest level.They are almost turning out to be 11½and 24 laps of hard running and then a400m at break-neck speed and thatgoes for both male and female races.These races require great concentrationlevels no matter what level the athleteis at. It is amazing how many athletescan run good 5k and 10k races atcross country and on the roads but20 BMC News : Autumn 2007

cannot run well once on a track. Everystep is the same on the track and theathlete knows exactly where they areand how far they have done and haveto go and this can be very daunting formany. Pace judgement is extremelyimportant for these events and too fasta pace in the early stages may prove tobe unwise later on. It is rare thatathlete’s come back from running toofast and they will suffer greatly with laptimes reflecting that.These events will have around 18athletes or more in them and it is nowcommon to see ‘double start lines’ toavoid congestion in the first 100m. Dueto the extra laps to be negotiated it isimportant to run as efficiently aspossible with lap times being mirroredas much as possible until the bell lap.Being in a comfortable position,covering the leaders is vital and asmooth run is the best way to saveenergy for the final 400m. However,mid-race bursts, surges and breaks with1000m or so remaining must beexpected, so positional and raceawareness is vital as in any other race.There are some athletes who will staynear the front for the entirety of the racebut never take the lead until the finallap. Their sole aim is damage limitationto their own energy reserves and savingtheir ‘kicks’ for maximum effect. One ofthe greatest at this type of tactic wasthe incredible Miruts Yifter who ranunbelievable speeds over the last 300mand Deratu Tulu also used similartactics in her great races.Looking at some past races illustrateswhat ammunition a top athlete needs tobe successful at these events which arenot only endurance events but onesthat require great speed and mentaltoughness. My all-time favourite race isthe 1976 Olympic 5000m final withLasse Viren running the last four lapsclose to 4 minutes and ‘outlasting’ anddemoralising the 1500m specialistswho were queuing up behind him with100m remaining and it was he whofinished the strongest and also thefastest in the sprint for the line running55 seconds for the final 400m and 13seconds for the last 100m. BrendanFoster liked to incorporate mid-racesurges of fast 400m efforts or longer tototally take the field apart, a tacticwhich was necessary due to his poorbasic speed. Eamonn Coghlan’s WorldChampionship victory in 1973 wasspecial in that he not only won, butwith 150m to go he started to celebratewhilst in second place due to hisabsolute confidence of winning! Amodern day great like Kenenisa Bekelecan run the race anyway that isnecessary, world record pace, mid racesurges or a blistering finish and that iswhy, at the moment, he is virtuallyunbeatable.The 5000m is not a championshipevent indoors but the 3000m is andthe 15 laps requires an unfluctuatingpace and being in close contact withthe leaders to cover any suddenincrease in pace. So total concentrationis vital with a constant focus on thefront of the field to anticipate anychange in tempo or personnel. A strongfinal 4 laps is necessary to get a goodresult along with a flat out last 200m.MarathonThe classic road distance of 26 miles385 yards is one where many top classathletes over the half marathon distancehave failed miserably. Endurance isneeded in abundance, butconcentration, patience and mentaltoughness are three other vitalingredients in this event. As pacejudgement is more important than inany other event to prevent energy levelsrunning out before the finish, carefullyplanned race strategies are vital. This isnot easy when the athlete is feelingfresh in the early stages and holdingback is imperative. It is the one eventwhere an athlete can be looking andfeeling great at 22 miles for example,and be totally exhausted at 23 miles.The mindset of a marathoner must betotally focussed on where they are inthe race and looking and thinkingahead too far can be disastrous.Although most will have pre-set pacetargets for each mile, the problem formany is deciding and knowing what todo when someone goes off muchquicker or breaks away at some pointin the race. Can the athlete be sure thatthe breakaway athlete will come backto them? This is where experience andpatience come to play a major role.For many marathoners the first 13miles is purely a settling in phase forthem, making sure they get to thatpoint as fresh as possible and then reevaluatingtheir plans. Their nextobjective may be to get to 18 miles in asimilar state and then start thinkingabout where or when they can make apush to win the race.As rhythm and pace judgement isparamount to success, even a slightincrease in pace at certain times in arace can be counter-productive. In a bigcity marathon it can be quite easy toget caught up in the atmosphere withan adrenalin rush once the spectatorsstart cheering you on and before yourealise it you have picked up the pacetoo quickly and begin to suffer soonafterwards.Marathon’s can have close finishes sospeed is also needed to ensure victory.Probably the most famous close finishwas the 2003 London marathon wherefive athletes entered the Mall togetherand at the finish only 14 secondsseparated the first seven, with only 1second between first and third.The 2005 New York marathon requireda sprint finish with a dip on the line toensure victory for Paul Tergat overHendrik Ramala. The present worldbest of 2-04.55 by Paul Tergat was setin Berlin in 2003 and he only won by1 second from compatriot Sammy Korir.Paula Radcliffe, the 2004 Athen’sBMC News : Autumn 2007 21

Olympics apart, has dominated herraces by huge margins and has run herown race plans and set gruelling pacesthat no one else could match whichshows how confident she is in her ownphysical and mental strengths.Cross CountryThis discipline is different to trackevents and usually there are no ‘cat andmouse’ tactics with races mostly run atan ‘honest’ pace. Invariably crosscountry races start off fast and the frontrunners pursue a hard pace throughouttrying to drop the opposition throughbetter strength levels or breaking awayon an uphill or downhill section of thecourse. However, pace judgement isimperative for success with racingdistances much longer for the 800mand 1500m specialists. Those in theleading pack especially will use somekind of ‘sit and wait’ tactics, decidingwhether to wait until the final 100m -400m or make a break with 800m ormore to go. A common way of breakingaway from the pack is to keep an eyeon the opposition’s body language, arethey suddenly breathing hard, are theyslowing down dramatically on a hill forexample?Whereas breaks from the opposition onthe track are usually positive, decisivemoves, on the country these breaks canbe subtle and more of a ‘wearing down’of the opposition and also demoralisingthem on a certain section of the course.Obviously the size of the entrants forcross country events can vary fromaround 50 to 3000 competitors andbecause of this and the nature of thecourse, getting into a reasonableposition after the start is very importantfor a positive result. The pace in crosscountry varies immensely with uphills,downhills, turns and underfootconditions and because of this asmooth steady run cannot be expectedand an athlete could be running at 4-20 mile pace at some stage and 6-20mile pace at others!A useful tactic in cross country races isto try and get 15m-20m on a rivalgoing up a hill and make a huge effortoff the top of the hill and try to keep itgoing for at least another 400m andthe 15m-20m can quite easily grow to50m or more due to the rival gettingdisheartened. In track races once thefield has settled everyone is running inthe confined space of one lane, but incross country the leading bunch can bespread over a much wider area andconcentration may be even moreimportant with a fixation on the leadersand also the course geography.Finishing speed is just as important asin track events and even after 12k itmay come down to the final 50m todecide the medals. Most cross countryspecialists are usually successful 5kand 10k track specialists and both thewinter and summer disciplines cancompliment each other. The pace thetop athletes run over firm, muddy, flator hilly courses is phenomenal and thespeed over the closing stages can bebrutal and to watch someone likeBekele is an education in itself. Ialways tell athletes and coaches alike towatch him at his best from the hipsdown and you would swear he wasrunning on a track and not strengthsapping grass and mud.OverviewGoing back to the start of this articleand summing up tactics as a means ofachieving an objective and a plan orskill to trick your competitors, it is clearthat a race is akin to a game of chesswith the moves to win similar, but howthey unfold depends on the oppositionand how you approach the event.Pre-race tactics or in some cases‘gamesmanship’ by fair means can beused to fool the opposition into a falsesense of superiority and these can bethe tricks in an athletes repertoire.Dialogues with other athletes conningthem into believing that you’ve beeninjured or ill and haven’t trained candupe them into believing that they willhave no problems in beating you. I’msure sprinters deliberately false start toupset certain competitors and haveplanned those manoeuvres weeksbefore to unsettle their rivals. Throwersmay intentionally throw a big practicethrow or a poor throw before thecompetition starts to mislead theentrants of the actual outcome. Someathletes warm-up in a different place towhere the opposition are and only getto the start line when necessary, thiscan elate or deflate the opposition andput their tactical plans in tatters. Otherathletes will appear arrogant, nontalkative,unfriendly in the warm-upzone, so the athlete must learn how todispel any negativity from thesemannerisms. It’s all kidology of course,but as long as it’s fair, it is part andparcel of tactical psychology. Athleteshave to be one step ahead of theopposition physically and mentally andit is often said that a race is won andlost in the warm-up area.Whatever race distance you run, if youare leading entering the home straight,stick to the inside lane and don’t movefrom it! It is amazing how manyathletes drift into the second lane andallow a hopelessly boxed in athlete afree run to the tape.Train hard and get in fantastic physicalshape but think long and hard how youwill get the best out of yourself andhow you will react to different situationsin competitions, in other words beready for anything!22 BMC News : Autumn 2007

Energy sources training prescriptionby Fox and Matthewsby Anton TimoshenkoEVENT ATP_PC and LA LA-O2 O2800 30% 65% 51500 20% 55% 253k 20% 40% 405k 10% 20% 7010k 5% 15% 80Specimen SessionsATP-PC and LA16x200 in sets of 4 with three times the time of rel as rest.Lap jog after a set. 8x 400 in sets of 4with twice the timeof rep as rest. Lap jog after set.Day 4 - O2-2x5k jog 2500m after each repDay 5 - O2-8x1200 jog 600Day 6 - RestDay 7 - LA-O2-8x400 in sets of 4x400In another section of their work, they suggest an alternativerecovery system after each repetition, when the pulse dropsto 130 beats a minute start another rep.Athletes and coaches should not follow the stated schedulestoo literally but use their own interpretation on how energysystems are best utilised.LA-O25x600 with twice the time of rep as rest. 4x800 insets of 2with the same time as rep as rest. Lap jog after each set.O23x1000 with half the time of rep as rest. 3x1200 with halfthe time of rel as restExamples800m Day 1 - LA-O2 -4x800 in sets of 2.Day 2 - LA-O2 -5x600Day 3 - ATP-PC-LA -16x299 in sets of 4.Day 4 - LA-O2-Repeat Day 1.Day 5 - LA-O2- Repeat Day 2Day 6 - RestDay 7 - O2-3x12001600m5000mDay 1 - LA-O2-4x800 in sets of 2x800Day 2 - LA-O2-5x600Day 3 - O2-3x1200Day 4 - LA-O2-As for Day 1Day 5 - ATP-PC and LA -8x400 in sets of 4x400Day 6 - RestDay 7 - O2-3x1000Day 1 - O2-6x1200Day 2 - O2-5x1000Day 3 - LA-O2-4x800 in sets of 2x800Day 4 - O2-As for Day 1.Day 5 - O2-As for Day2.Day 6 - RestDay 7 - ATP-PC and LA-16x200 in sets of 4x20010000m Day 1 - O2-6x1600 jog 800 after each repDay 2 - O2-10x1k jog 500 after each repDay 3 - O2-4x3k jog 1500m after each repBMC News : Autumn 2007 23

Training sessions800 metresWeek 116 x 100 with 100 jog (45secs) or 2 x8 x 100 with 20secs rest and 5minsrest after first set.Week 28 x 200 with 200 jog(90secs) or 2 x 4x 200 with 100 jog(45secs) with5mins rest after first set.Week 36 x 267m (one-third of 800, 33mahead of 1500 start) with 3mins rest or2 x 3 x 267m with 90secs rest and5mins rest after first set.Week 44 x 4 x 200 as follows:- 15secs restafter 200 for the first set, 5mins rest.30secs rest after 200 for the secondset, 5mins rest. 45secs rest after 200for third set, 5mins rest. 560secs restafter 200 for final set.Week 54 x 534m(two-thirds of 800, finish34m in front of 1500m start). Cruiseto 400m and ACCELERATE over last134m. 5mins rest after each rep.Week 61 x 60-0 full out, 2mins rest, 1 x 200full out. 5 mins rest. 4 x 300 60 secsrest. 5mins rest. 4 x 150 60secs rest.Week 73 x 1,000 ACCELERATION RUNS, 1st200 – 64secs 2nd 200 – 62secs; 3rd200 – 60secs; 4th 200 –58secs; final200 – 56secs. Aim to start at 62secsand end with 52 secs; 5mins rest aftereach 1kWeek 84 sets of 2 x 300 + 1 x 200. 30secsrest after 300s and 5mins rest aftereach set.1500m/MileWeek 132 x 100 with 50m jog (20secs) or 2 x16 x 100 with 10secs stationary restand 3mins rest after first set.Week 216 x 200 with 100m jog (45secs) or 2x 8 x 200 with 50m jog and 3mins restafter first set.Week 310 x 300 with 60secs rest or 2 x 5 x300 with 30secs rest and 3mins restafter first set.Week 48 x 400 with 60secs rest or 2 x 4 x400 with 100 jog(30secs) and 3minsrest between sets.Week 56 x 500 with 100 walk(75secs) or 2 x3 x 500 with 30secs rest and 4minsrest AND 4mins rest between sets.Week 65 x 600 with 200 jog(75secs) or 2 x 3x 600 with 30secs rest and 5minsbetween sets.Week 74 x 800 with 200 jog(90secs) or 2 x 2x 800 with 100 jog(45secs) and 5minsbetween sets.Week 81 x 1200, 600 jog(4.5), 8 x 150 with30secs rest, or 2 x 2 x 1,000 with 200jog(90secs) and 5mins between sets.Week 92 x 2k acceleration runs as follows:-1st lap – 80secs; 2nd lap – 76secs;3rd lap – 72secs; 4th lap – 68secs;5th lap – 64secs. 5mins rest after first2k. Aim to start 2k in 68secs andfinish in 52secs.3,000 metresWeek 116 X 400, 200 Jog(45secs).Week 212 X 500, 100 walk (60secs).Week 310 X 600, 100 walk(75secs).Week 48 x 800, 200 jog(90secs).24 BMC News : Autumn 2007

Week 56 x 1,000, 200 walk(2mins).Week 65 x 1200, 300 jog(2mins.15secs)Week 74 x 1500, 400 jog(3mins).Week 83 x 2,000, 500 jog(4mins).Week 91 x 800 + 1 x 2000 + 1 x 200, jog200 after 800, jog 500 after 800, jog5mins after 200 and repeat. Halve therecovery time in due course when timeachieved totals BETTER than currentbest 3k time. For instance, if 1 x 800is done in 2:16 and 1 x 2k is done in5:40 and 1 x 200 in 34 secs TWICE,and your best 3k is 8:45(70/400).Half the rest time.Week 101 x 400, jog 100, 2 x 800, jog 200, 3x 1k, jog 300.1 x 3200, jog 400, 1 x 400.Week 95 x 1200, walk 100(60secs).Week 1020 x 400 with decreasing recoverystarting with 90secs rest anddecreasing by 15secs per lap (90-75-60-45-30-15) and then start therecovery system again with 90-75-60,etc. N.B. Tim Hutchings who placed4th in the 1985 Los Angeles Olympic5k in a PB of 13:11, rattled off 20 x400 in an average of 61.5secs at WestLondon stadium 14 days before hisdeparture to the Games. That’s sub12mins/5k pace.10,000 metresWeek 125 x 400, 10secs rest.Week 213 x 800, 20secs rest.Week 37 x 1600, 100 jog(45secs).Week 43 x 3,200, 200 jog(90secs).Week 510 x 1k, 30secs rest.Week 69 x 1200, 40secs rest.Week 725 x 400 as follows: one lap in67secs, next lap in 75secs, repeatedthroughout. This will give anaccumulated time of 29:34. Whenachieved, go for 67secs 400m followedby 70secs which will give a total timeof 28:32. Finally, go for a 65 lapfollowed by a 70secs one which willtotal 28:07.NB – sub 27mins is 25 x 64secs per400m. Better get used to it or take upgolf!5,000 metresWeek 112 x 500, 20secs rest.Week 210 x 600, 100 jog.Week 37 x 800, 100 jog.Week 46 x 1,000, 75secs restWeek 54 X 1600, jog 200.Week 63 x 2k, jog 300.Week 71 x 2,500, jog 300, 2 x 1200, jog200, 1 x 3200, jog 400, 1 x 400.Week 81 x 800, jog 100, 1 x 1600, jog 200,BMC News : Autumn 2007 25

Why the BMC organises paced racesby Tim BrennanLook through the summer raceschedule and you will find BMC racesup and down the country. Such is thepopularity of the races that many of ourmeetings are sold out. A commontheme in all of them is that they arepaced races.From time to time we are challenged onthis policy, sometimes by people whohave a good knowledge of the sportand a genuine belief that holding nonpacedraces would improve thechampionship racing ability of ourathletes. The argument goes thattoday’s athletes have lost the tacticalability that our runners of the past had,and that this is because they onlyexperience paced races. So why thendo we reject these arguments andcontinue with our pacemakers?The first thing to say is that our raceprogramme is geared up to thechampionships. When we sit down toplan the seasons races we look for thequalification dates of all the majorchampionships, be it the nationalschools, the Olympics or theinternational age group championships.To run in these championships yougenerally need to do well in a trials racebut you also need to have the relevantqualification time. The aim of our racesis to provide the bestpossible opportunityfor athletes to achievethese times. Theintention of the BMCraces is therefore tocomplement thechampionship racesnot to be analternative. No onewould argue that anathlete should plan arace programme thatonly included BMCraces or that aseason’s successshould be measuredonly on the timeproduced rather thanthe championshipswon.We could of coursekeep our paced raceprogramme and ontop of it organisesome non-pacedraces. If we did thishowever we would be setting ourselvesup as an alternative to the existingchampionships, leagues, and opengraded races and fighting for dates inan already busy calendar. Better then toallow the existing providers of nonpacedraces to continue. Sadly some ofthe territorial and countychampionships have declined instandard and numbers, and are badlyin need of reform or replacement.Hopefully the BMC can contribute ideason what those reforms should be, butas far as our own race programme goeswe will stick to a clear proposition ofpaced races and leave it to the athleteand coach to plan a balanced scheduleof races to best prepare for their targetchampionship.One strange aspect that I have foundwhen listening to criticism of our pacedraces is that you quite often find thecritic has never been to a BMCmeeting! Consequently they mayimagine a series of races which are aprocession of runners running in singlefile behind a pacemaker till they get insight of the line and feel safe to make adash for it. The reality is different andthere is no shortage of competitiontaking place. For a start all our racesare graded by time, meaning that anathlete is very likely to find their closestrivals lining up along side them.Pacemaking is generally to half wayand then the tactics come in to play,often with some bold front running totake the leader clear or with a masssprint finish involving careful tacticalpositioning. Probably this type of raceprovides better preparation for theinternational championships of today,(which are often fast from the start)than would be had from a slow race ina league or minor championship.So was there a Golden era now lostwhen our top runners spurnedpacemakers and consequently alwaysperformed with tactical brilliance in themajor championships? I would say notas paced competition has been themainstay of the major Europeanmeetings since at least the late 1970sand these meetings even duringBritain’s domination of middle distanceprovided the majority of the races for26 BMC News : Autumn 2007

our most successful athletes. Duringthat Golden era we saw both good andbad tactical performances in the majorchampionships from our very best. Let’snot forget that Coe’s glorious Olympiccareer started with a relative failurewhen not winning despite beingfavourite and world record holder.If abandoning the pacemakers is not asensible way forward then how shouldan athlete learn tactics? The clue is inthe word ‘learn’. Understanding tacticalpositioning and the right and wrongthings to do in a race is something thathas to be taught. If you equate it toeducation then you do not sit the examover and over again and hope one dayto get it right. Instead you have ateacher who explains the subject, givesyou some practice and then (hopefully)you sit the exam just once. In the sameway coaches need to understand thetactics that might best suit a particularathlete, explain what they need to do,and then offer an opportunity topractice in a few well targeted trainingsessions and low key races. Recordingsof races can be a great aid to explainingtactics particularly positioning. Eithervideos of major championships orrecordings of the athletes own racescan be used. BMC Grand Prix andsome academy meetings are nowfilmed giving at least one suchopportunity.In order to carry through on a tacticalplan and also to have the ability torespond to rivals tactics the athleteneeds to develop a few weapons intheir armoury. This means training atpaces above and below race pace andso building a capability to handle asprint finish or extended break.Apart from tactics perhaps the biggestchallenge to being a successfulchampionship athlete is to perform atyour best on a given date and timewhich are not in your control. This isvery different to chasing a PB in a BMCrace where you will get severalopportunities in a season. We knowthat if you are an improving athlete youhave a better than one in three chanceof improving your best in a Grand Prixmeeting, so over a season of say fourGrand Prix races it means you have a70% chance of at least one PB. For achampionship you get only one chance,so peeking at the right time of theseason is going to be key. Beyond thatthe preparation in the weeks and daysrunning up to the championship arealso vital. Lessons have to be learntabout what routine works for an athlete.The athlete also needs to be preparedfor the different environment of achampionship where they may be awayfrom home and where restrictions areimposed in many ways such as whereand when you can warm up. Theyneed to have the strength of characterto stick to their trusted routine whenofficialdom or team managers directotherwise and if this is not possible theadaptability to vary it without beingphased.In conclusion we do not believe theBMC’s role should be to organise nonpacedraces, but we do think that wehave a role to play through coacheducation and athlete development.Tactical racing, training for tactics, andchampionship racing are all large andimportant subjects that we plan toinclude in future seminars, trainingcourses, and publications.BMC News : Autumn 2007 27

A new BMC strategyFive Drivers to SuccessWhat does the BMC do?What is it purpose?What does it use to judge its success?Where do I fit in?How can this be communicated insideand outside the organisation?These are some of the questions thathave been asked over the years of theBMC and they are questions thecommittee have asked over recentmonths. It has been decided there is aneed to simply state what we do, whywe do it and how we measure what weare doing. It is easy to makeassumptions about what we do andshould do, both for those inside theorganisation and outside. It is alsoconsidered important that the club hasa point of reference, so that whoevercomes and goes, there is always someconsistency about what we should bedoing. We have therefore embarked ondrawing up a strategy to guide ouractivities over the coming years.What’s in it?We have established ‘Five Drivers’ thatwill form the framework for our strategy.Underneath these comes the detail andin essence the important bit. We arehalfway working through this detail andover the next six months we hope tocomplete this and publish the completedocument in the next BMC News.Your views?Have a look at the Drivers below andlet us know what you think. Also if youget time, you can view the strategy inmore detail atwww.britishmilersclub.com. Againviews on this are welcome. The BMCprides itself on being a members club –serving their interests, so please docomment.Email your comments todavidreader@britishmilersclub.comBMC Strategy & Focus – Five Drivers to SuccessOBJECTIVE:To raise the standard of middlerunning in BritainDRIVER 1:DRIVER 2:DRIVER 3:DRIVER 4:DRIVER 5:Provide tailoredcompetitionSupport and educatecoachesSustain and developactivities of the BMCby providing soundfinancial planningand controlTo provide a series ofopportunities fordeveloping athletesTo conduct aneffectivecommunicationprogrammeHOW WILL WE DO THIS?WHAT WILL BE SUCCESS IN2008 AND BEYOND?WHO WILL LEAD?28 BMC News : Autumn 2007

OsakaWomen’s 800All three girls, Jenny Meadows (2:00.14), Jenny Simpson(2:00.47) and Marilyn Okoro (2:01.79) qualified in secondplace in their opening heats. (Temp 31oC and humidity65%). Note that all three were close to their personal bests.Next day they faced the second round (semi-finals) in thesame temp but somewhat easier humidity, 54%. In the firstsemi Jenny Simpson found the opposition electric with threefinding personal bests and one a seasons best…all ahead ofher! Her 2:00.48 only good enough for sixth. In the secondrace Marilyn found a 1:59.63 for fourth place but even thisPB wqs not enough! Lastly Jenny Meadows drew the frontrunning Jepkosgei so it was “hold on to your hats”! 26.71then 56.54……Jenny dug deep for a PB of 1:59.39 but itwas only for fifth place. Not surprisingly the two fastestlosers were in this race. A 1:58.62 did not go through(firstsemi).Women’s 1500Both British girls moved from the opening heats with someease, being clear of other qualifiers who were some distancebehind them. Abby Westley found her semi perplexing. Thefirst lap was 74.07 and she found herself last. Sheconfessed in a post race interview that she did not knowwhat to do! But she plugged on to run 4:16.21 which wouldhave been a PB at the start of the season but here servedonly good enough for eighth. Lisa Dobriskey , in her semi,ran within a couple of seconds of her season’s best but therace was run much faster and she found herself tenth andout with 4:08.39.There can be no criticism of any, whilst probably ourstrongest event , the girls did all that could be asked ofthem. The next step must be , hopefully, to clock regular1:58’s so that when its needed a sub 1:58 can be dug out.Men’s 800Michael Rimmer in 29oC and 71% humidity ran close to hisbest time in a heat led at 51.08 to gain second place in1:45.6. Two days later (27oC.63%h) he found himself liningup in semi-final three. With only two fastest losers to gothrough it was therefore possible that four men couldprogress. The opening laps of the other races were 50.33and 51.57 with winning times of 1:44.54 and 1:44.92respectively. At this point 1:45.35 would be needed to getthrough outside the first two. As he toed the line he was , on2007 times, the sixth fastest of the eight. Would they as agroup emulate the fast start and between them go for thefour finalist places open to them, an advantage to being inthe last race. Sadly no, Michael went off hard but he wasalone and he found himself some distance ahead of the field.Going through the bell in 51.42 he was matching the otherraces but ultimately the effort of running solo proved toomuch and he was reined in to finish sixth in 1:47.39.A brave effort, he has now climbed half way up the ladderand we must hope he can mount the next several rungs nextyear.Men’s 1500Andrew Baddeley ran in the second, and fastest, heat.Qualifying comfortably in fifth place with 3:39.60. The finalhad greater pace, an opening lap of 58.63 was followed byan 800 metre time of 1:58.08, not sensational and itallowed all to keep within ten metres or so of each other.The bell rung at 2:41.51, our man was toward the rear ofthe field at 1200 metres, reached by the leader in 2:55.21,as all upped the pace. He was able to close to ninth spot,just 1.18 behind the winner , running in my view the last400 at least as fast as the winner and possibly faster.Creditable but he has shown, through the season that moreis possible.BMC News : Autumn 2007 29

Franz StampflFranz Stampfl is one of those halfforgotten coaches who made animmense contribution to middledistance running. He was also a greatcharacter in the sport. Among theathletes he coached included RogerBannister – the first man to run a subfour minute mile. The list continueswith Chris Chataway who held the5000m world record and Chris Brasherthe 3,000 steeplechase Olympicchampion from 1956. He also coachedRalph Doubell to the Olympic 800mtitle in Mexico in 1968. Doubell`s timeof 1m 44.3 secs is still the Australianrecord and come to think of it wouldstill be world class time today.So who was Stampfl? He was anAustrian, who after going to the 1936Olympics in Berlin decided to seek hisfortune as a coach in England. He wasgiven a job eventually by the AAA andwas interned during World War 2 as anenemy alien. He was then transportedto Australia. Stampfl returned toEngland after the war.Without doubt he was a formidablecharacter who developed a scientificapproach to training based on intervaltraining. In later years when hecoached in Australia he was badlyinjured in a car accident and even as aquadriplegic he continued to coach.Ralph Doubell later described him asdetermined, non conformist andconfrontational. He certainly had strongviews; on organisation he said “You canbe a Jesus Christ of a coach but youwill never produce any performancesworth talking about if you have badorganization behind you”As the only professional coach inAustralia he was approached byDoubell for coaching in Melbourne.Ralph Doubell asked to train three daysa week and wanted to break 48seconds for 400m. Stampfl`sresponse gives a big clue tohis character. He said “Verywell, I will tell how to trainand when to train and howoften, so let`s start training”.“You can only have onestandard and that is worldstandard”. Doubell`scomments in a later radiointerview are also quiterevealing. “Franz hadcomplete faith in himself andhe was never wrong!” Healso said, “He had the abilityto inspire me, to motivate meto do the extra 20% oftraining”. Commenting onhis preparations for theMexico Olympics duringwhich he had suffered injuryproblems he said “ After anearful of Stampfl I believed Icould beat anyone in theworld”. Doubell stated that he could nothave won the Olympics without FranzStampfl and that as a coach he wascertainly ahead of his time. It isinteresting that Stampfl was active inAustralia at the same time as PercyCerutty, the coach of Herb Elliot. Moreabout him in a later article.Earlier though, Stampfl had workedwith the trio of Bannister, Chatawayand Brasher in England. It is interestingin his book”The First four Minutes” thatBannisters comments about Stampfland his methods are limited but theyare still quite revealing “He had magicand he worked it with me”.”Stampfl`sgreatness as a coach rests on hisadaptability and his patience. Hewatches and waits for the momentwhen the athlete really needs him”. Onthe day of the first sub four minute mileat Iffley Road Oxford in 1954 Bannistertravelled by train with Stampfl.Bannister stated later that “I hadby Brendon Byrnereached my peak both physically andpsychologically. There would never beanother day like this. I had to drivemyself to the limits of my powerwithout the stimulus of competitiveopposition”. Stampfl`s contribution onthe journey was to convince Bannisterthat his training indicated that he wascapable of running 3mins 56 secs.If Bannister`s sub four minute mile wasone of the most memorableachievements in athletics thenChataway`s victory over Vladimir Kutsat the old White City (London) in 1954was also one of the most talked aboutraces. Kuts was the front runner andlater to be the Olympic champion in the1956 Olympics in Melbourne.Chataway knew that he had to staywith him to have a chance of winningthe race. Kuts applied fast bursts todrop Chataway. To quote Norris McWhirters description of the race “Despite the profligate torture which wasapplied in sustained bursts during the30 BMC News : Autumn 2007

next 6 laps Chataway, the man nobodybeats twice, refused to unlatch hishaunting grip. Laps of 62.4, 69.0 70.0and 69.6 brought the two iron men tothe two mile mark in 8mins;54.8 –still3.6 secs inside a level world recordschedule....the bell clanged in12:51.4..... Was Kuts going to defy allnatural laws for a second time byrunning away from his opponents?Could a spare time amateur businessman who trains 35 miles per week livewith a full time `State` athlete whotrains 135 miles per week in thiswaging of total sport? ... Chatawayswitched over to the super human.With sheer savagery he struck late butdecisively and with consummate timingswept past his quarry five tantalizingyards before he could claim the asylumof the tape.” The time was 13mins51.6 secs for a new world 5000mrecord.”. Needless to say the crowdwas ecstatic.The time may well be modest by todaysstandards but the point is that althoughBannister and Chataway`s mileage wasincredibly slight their spirit waseverything. One thing is for sure theycertainly don’t write race reports likethat anymore!Stampfl devised a series ofschedules for all events from100m to 10,000m. The sessionsindicated were simple butprogressive.A miler aiming to break 4minutesthe following summer would startoff in November with the followingweekly schedule:Day 1 - warm up then 10x 440yards in 70 secs with 2 1/2 to 3minutes recoveryDay 2 - warm up then 5 mileseasyDay 3 - 10 x 440y in 70 secsDay 4 - 6 x 880y in 2mins 20secs with 10 minutes recoveryDay 5 - indoor calisthenicsDay 6 - 6 – 8 miles fartlekDay 7 - restIn January this would develop to;Day 1 - 10 x 440y in 66 secsDay 2 - 15x 100y sprintsDay 3 - 6 x 880y in 2 mins 12 secswith 10 mins recoveryDay 4 - 4 x ¾ mile in 3 mins 30secs with 10 mins recoveryDay 5 - Indoor calisthenicsDay 6 - 8-10 miles fartlrekDay 7 - RestMay developed to:Day 1 - 10x 440 yards in 60 secsDay 2 - 10 x 440y in 60secsDay 3 - 30 mins warm upDay 4 - ¾ mile time trialDay 5 - warm upDay 6 - 3-5 miles fartlekDay 7 - restRacing would start about this time andthe build up to a race would be:Day 1 - 30 minutes easy runningDay 2 - 10 x 440 yards in 65 secswith 2 ½ minutes recoveryDay 3 - 10 x 440 y in 62 secsDay 4 - 4 x 880y in 2 mins 6 secsDay 5 - 30 minutes runningDay 6 - restDay 7 - raceSuch a training programme was verylight by today`s standards, but it wascarried out at a time when athleteswere strictly amateurs. Bannister forinstance was a medical student duringmuch of his racing career and oftenfitted in sessions during his lunchbreak. He did indicate that during histime trials over ¾ mile he oncerecorded 2 mins 52 secs.On occasions progress during the 440yard intervals `stuck` and he andBrasher would go off climbing inScotland to clear their minds. Whenthey came back the intervals improved!It is interesting as well that before thefirst sub 4 minute mile at Oxford it wasBannister`s first race for eight months.Interesting too is that weekly mileagewas rarely more than 25.Was Stampfl a great coach? Yes,without a doubt, certainly both RogerBannister and Ralph Doubell thoughtso.BMC News : Autumn 2007 31

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Special Price £29.99Authors: Frans Bosch and Ronald KlompAvailable from all good DVD stockists and websites.Irish milers club bamboozle banThe IMC applied to the Dublin County Athletic Board for apermit to put on some races in Dublin. The Board refusedto grant a permit on the grounds that a meeting mustinclude three field event competitions. The IMC appliedagain stating that the required field events would beincluded. Once the middle-distance races were over therunners each threw an implement once and were amazedat their shot success. They were using the female shot!Stung by the Board’s rigidity for rule enforcement, the IMCcontacted its members in the Dublin area who belonged todifferent clubs to attend the Board’s monthly meetings torepresent their first claim club and so out vote the Board’sregular cronies in attendance. Where there is a will thereis a way as the BMC have discovered when dealing withhostile governing bodies, a total of three British governingbodies have collapsed during the BMC’s 44 year reign.They employed well-paid officials while the BMC soldieredon with a band of dedicated volunteers.BMC News : Autumn 2007 41

Delusions of grandeurAbout 15 years ago a man phoned me and blurted outimmediately, “I want to run a 4-minute mile.” He was just 40years old. At that time I was conducting a correspondencecourse in running. One of the requirements before starting thetuition was a self-testing procedure to ascertain a pupil’scurrent fitness levels and included the Balke Test, speed test,flexibility test, muscular endurance test, muscular power testand elastic leg strength tests. He declined to take these testsas a preliminary to being advised and instead kept harping onabout me coming to watch him run “to examine his technique”.Now, if at the age of 40 an athlete runs like an elephant orCharlie Chaplin there isn’t much one can do about it, so Ideclined to see him run. He later turned up at my houseunannounced while I was out shopping and on my return Inoticed a man peering through my kitchen window, it was ourMad Miler.An athlete of just 40 rather foolishly announced to all andsundry in AW in 2007 his intention of running a sub 4 mile. Asomewhat cynical letter appeared in AW from three leadingveterans who invited the aspirant to train with them.A 40 year old American after perusing the Serpentine RCwebsite and noting my fifty articles on it, decided to send me along e-mail to the effect that he had time to spare and hadalways been a runner and would like to run a sub 4 mile. Isimply wrote back with a target schedule stating that the timesby Frank Horwillfor reps. would not be achieved for a long time and he just hadto keep pegging away at the schedule aiming to improve thecycle each time around.Here is the regime I used to get five runners under 4 mins andis on the same lines as adopted by Coe in 1975.Day 1 - Endurance – 4 x 16 in 4:16 with 200 jog in 90secs.Day 2 - Recovery – a.m. 35mins run. p.m. 12 hours later35mins runDay 3 - 1500 metres pace – Race pace familiarisation – 2 x900 in 1:56 with 400 jog in 90secs or static restRepeat after 5mins rest.Day 4 - Repeat Day 2Day 5 - Endurance – 4 x 1k in 2mins30secs with 2mins restDay 6 - RESTDay 7 - 800 metres speed – 4 x 400 in 56secs with 400jog/3mins.Day 8 - Repeat Day 2Day 9 - Full out sprinting – 1 x 350. 1 x 300. 1 x 250. 1 x200. Walk 400 after each rep.Day 10 - Repeat Day 2Day 11 - 3 x 2k in 5mins 20secs jog 300 in 2minsDay 12 - Repeat Day 2Day 13 - 1 x 1200 in 2:57, jog 600 in 4.5mins, 2 x 600 in sub90 secs, jog 300 in 2mins, 4 x 300 in sub 45secs,walk 100 in 60secs42 BMC News : Autumn 2007

Day 14 - RESTDay 15 - 16 x 400 in 60secs jog 100 in 45 secsDay 16 - Repeat Day 2Day 17 - 1 x 600 in minus 84 secs, jog 300 in 2mins. 1 x 200in 26secs. Repeat three times with 5mins rest aftereach setDay 18 - Repeat Day 2Day 19 - RESTDay 20 - Run up 20m fast and sprint 30 metres adding 10metres per run, i.e. 30,40,50 to 80m, repeat threetimes.Day 21 - Start cycle againIn the winter the 3k, 5k and sprint sessions are retained plusrunning up and down a long hill and recovery runs areextended to 45mins.Needless to say that none of the dreamers have reached theirgoal. Here are a few reasons why only ONE man has broken4mins at forty:1. The evidence is that at an earlier age the athlete shouldhave already run a sub 4 mile.2. While it is possible for newcomers to marathoning to runworld class times at 40, for instance, Foster of NZ who hada RW booklet devoted to him called THE TALE OF THEANCIENT MARATHONER, newcomers to middle-distanceat 40 will do very well if they run sub 4mins for 1500metres. Some vets who have never stopped running fromboyhood have done well to run sub 4:15 miles.3. Indications are that in order to run sub 4 one needs tohave an 800 metres time of at least 1:52 and a 3k time ofminus 8 mins. In fact, the declarations of intent expressedby some sub 4 dreamers is actually insulting to full timeathletes under 30 who have been struggling to that end.Not only are t hey insulting they also possess a colossalconceit and would do better to go for a very long run oftwice the marathon distance to regain sanity. When yourealise that Dave Moorcroft broke the 5k world record in1983 and could only manage 4:02 for the mile at 40, 15years later one needs to remind aspirants that only sixtyathletes in Britain have broken 4 in 54 years and in therest of the world the figure is 3,000 out of a runningfollowing of about 10 million.Familiar storyQuote from the LTA head of coaching relationsand competition,a message sent to hiscoaches. "If we can get the fittest,fastest andstrongest into our game and keep them there,Britain will enjoy unprecedented success.Howdo we do this? We need to make competitionaccessible and allow our most promisingathletes access immediately into competitions.Athletes, no matter how young, want tocompete and so allow them the weeklyintoxicating buzz of battle and deeper passionswill develop. In five years time, we will not bemeasured by how well our players hit the ball.It will be, and should be, all about our matchresults. As coaches, if we do our part inattracting and then keeping the best athletes inBritain on the tennis courts, our internationalsuccess will be as good, or greater, than anycountry in the world".Food for thought? It is not difficult , by changinga few words, to use this missive as a templateto track and field. It underlines the evident tugof-warbetwixt all sports for the "cream".BMC News : Autumn 2007 43

Pedal power principlesby Mark MitchellAbout 35 years ago, Costill and Cooper estimated that 4 miles of cycling equalled one mile of running. So, if you went for ahundred mile spin on a Sunday morning this was the equivalent of running 25 miles. The big difference being your feet andlegs were given a rest from pounding the road. The latest information on cycling and its equivalent to running is that 3k ofcycling is worth 1k of running, so that if you cycle 16k at a good clip this is worth 5.3k of running or to use the oldmeasure, 4 miles of cycling is worth just over a mile and a quarter, so the old figures weren’t too far off the mark.Last June 2006 at the USA Track Nationals, Lauren Fleshman won the women’s 5k title with a training schedule typical ofworld-class runners: long efforts, intervals and hills. But half the time Fleshman’s feet never touched the ground. Instead,they were clipped into her bike. Fleshman started alternating riding and running when she contracted tendonitis in her rightankle in the autumn of 2005. The unexpected result was that it proved to be more than a way to stay fit while injured: thebike improved her running. “No doubt, cycling has made me stronger and more explosive,” says Fleshman, 25. Today,Fleshman is fit, but she still hops on her cycle twice a week as part of her training routine For Fleshman, fast times onwheels translate to fast times on the track and road, and cycling can do the same for you, a long as you do the rightsessions.Here is Fleshman’s routine:General plan is to record 80 to 90% of maximum heart rate for intense workouts. All cycling starts with 10 minutes of easywork.Week 1Day 1 - 5 x 800 metre hills hard followed by a 10k gradual hill climb.Day 4 - Ride hard for 30 minutes in the middle of an hour workout.Week 2Day 1 - 6 x 10 minute hard riding with 60secs slow riding recovery as part of one hour cycling.Day 4 - 8 x 4 minute spells with a 2-minute recovery. Out for an hour.Week 3Day 1 - Sprint cycling for 15, 30 or 60secs with 30 secs rest repeated many times.Day 4 - 8 x 15 second sprints with 15secs recovery followed by 10 x 90 second hard intervals with 30secs rest and10mins easyWeek 4Day 1 - 2 hourcycle attempting 60miles distance.Day 5 - As for Week2.Fleshman sums upher runningexcursions, “cyclingopened my eyes tosomething outside ofrunning. It’s nice tosee the world fly byat a different pace.”44 BMC News : Autumn 2007

?5. Who was the British female athlete who won an Olympic gold medal for the 800 metres on only her fifth attempt atQuiz - brush up your basisHistory1. Who has broken the most world records in distance running history?2. Who was the first British miler to run a sub 4-minute mile on two successive days?3. Who was the first man to break 13-minutes for 3 miles?4. Who was the first British woman to break 2-minutes for 800 metres?the distance?Nutrition6. What is the most important meal of theday????7. Taking a certain vitamin while training andracing at altitude (2000m) is said toimprove the VO2 max?8. What vitamin greatly assists the absorptionof iron in the blood?9. What vitamin, responsible for building newred blood cells, is NOT found in any fruit or vegetable, thus must be taken as a supplement by strict vegetarians?10. What is meant by the description “antioxidant”?Training11. How does a morning run assist in weight reduction?12. How long can a well-trained runner go without training before endurance begins to decline?13. To get the training effect on a steady run of 70% max, heart rate, physiologists suggest a minimum period of running.What is it?14. World- class male distance runners have a VO2 reading within a certain range. What is it?15. If a male athlete ran the distance of 5,600 metres in 15-,minutes (The Balke Test) what is his predicted VO2 max?Tactics16. What is considered the safest and most efficient tactic to win most races?17. What are the rules regarding bends in a race?18. The most difficult tactic to oppose in a race is what?19. With about 400 metres to go to the end of a race and assuming you are in contact with the leaders, what precautionshould you take?20. What is the racing threshold for a 1500m/mile i.e. the maximum possible speed at 800m and still be able to win?Answers on page 51BMC News : Autumn 2007 45

Strange bit of 5K researchSome new research conducted by the University of NewHampshire suggests that the accepted practice of running a5k conservatively i.e. at level pace, might not suit a lot ofathletes.The problem with the research is that the subjects asked toexecute the trials were from a school’s cross-country teamdoing 55km of training per week. Eleven females wereselected and this was the test format:-1. All were asked to run two 5k times trials a week apart toestablish a baseline pace.2. All were required to run three more 5ks at weeklyintervals but at differing speeds for the first mile: on thefirst 5k they ran level pace for the first mile. On thesecond they ran 6% faster than average on the third, 3%faster. We’ll stop here and estimate what these speedsare for a 15mins male and a 16:40 female. The first is72secs/400 and the second is 80secs/400. 6% fasterfor both is around 68secs/400 for the male and75secs/400 female. 3% faster will by 69secs/400 maleand 77secs/400 female.Having covered the first mile at the specified pace theathletes were asked to continue competitively. Eight of the11 runners did personal best 5ks when they hit the first mile6% faster and the other 3% also did personal bests. Theeven paced runners did not improve. They could not makeup time lost in a slower start. However, the fast starters didslow down more percentage wise towards the end.Is there an explanation? At the end of the first mile theslower runners were at only 78% of their VO2max, about84% maximum heart rate, almost sub marathon speed. Thefaster runners registered 82 and 83% of VO2max after thefirst mile, that’s about 90% of MHR.It’s also known that on average the 4th kilometre of a 5ktends to be the slowest. A good tactic is to train to makethat kilometre the fastest!All athletes should be able to run a 5k not slower than 4seconds per 400 off their best 3k time. Given a best of72/400 in the 3k, the 5k should be run in under76secs/400. A 3k in 10mins which is 80secs/400 is worth17mins 30secs.News from here and there...Mo Jennings, coach to Kelly Holmesand Maria Mutola, after giving herlecture to the UKA/BMC symposium atStratford on Avon in 2006, walked upto an old man sitting by the exit andshaking his hand said “It is an honourand privilege to meet you. I read allyour articles in America.” The old manwas Frank Horwill, BMC founder.---------------Some readers expressed surprise atthe mineral content of the bananapublished in the last BMC NEWSissue Winter – 2006. The figures werecorrect but a decimal point beforethem was omitted so that the ironcontent should read .80mg, niacin.80mg.An athlete recently expressedsurprise that on the Serpentine RCwebsite there are some fifty articleson running subjects taken fromvarious periodicals around the world,including the BMC NEWS, whichreceive 3,000 hits a month. If youwant to improve your runningknowledge or are taking a Level 1,2,3or 4 coaching exam, swot up byusing this website.---------------Past issues of the BMC NEWS are onsale at every Grand Prix for £1. Theysell like hot cakes we are informed.46 BMC News : Autumn 2007

A bitter memoryIt was around 1974 when the nationalBMC committee decided to have asuper middle-distance conference at theCrystal Palace and to invite the formerPrime Minister to attend together withthe former Minister of Sport, HaroldWilson and Denis Howell respectively.Both accepted the invitation to attendthe dinner on the Friday night of theweekend. When the BAABgot to hear of it they wishedto take it over.In the lounge before thedinner, Harold Wilson wasintroduced to the guests andwhen it came to meeting theBMC founder, a BAAB officialreferred to him as, “This isFrank Horwill, one of ourcoaches.”There was considerable delaybefore the dinner due to theabsence of Denis Howell whoeventually rushed in andwent up to Harold Wilson andsaid, “Sorry I’m late, Harold.There was a hell of a hold upat the roundabout at the topof the hill. When we come topower again, we must dig atunnel from the roundaboutstraight into the stadium!” Towhich Wilson replied, “Goodidea, Denis.” As everyonetrooped in to dinner itbecame clear that no placehad been reserved for the BMC founderwho then retired to the lounge.The weekend, ostensibly somethingspecial, was a disaster. After Wilson’safter-dinner speech, which was a goodone recollecting his days as a 400metre runner, it seemed that theorganisers felt that what followed wasof minor importance, Internationalathletes were not issued with aprogramme other than to be told that atraining session would take place onSaturday and Sunday morning at11am. An interview with Peter Snellfrom New Zealand, double Olympicgold medallist and mile/half mile recordholder, was poorly attended andinterrupted halfway through by a WAAAofficial bursting in and announcing,“Come and get your free samples ofKraft cheese.” Kraft sponsored theWAAA.The same official, worse for drink, tolda leading BMC official that, “You arethe biggest shit in athletics.” She didn’tknow the man described. Hesystematically plotted her downfall eventhough the then editor of AW seemed tothink she was fit to be Queen ofEngland. She was disgracefullyknighted a few years on. A lecture onnutrition had to be cancelled becauseno one knew about it. All the peopleresponsible for this shameful episodeare dead. This included the two BMCofficials who instigated the weekendand allowed it to be taken over by theBAAB, and the three BAAB officialspresent. Such an outrageousweekend will never occuragain under BMCsupervision.Later, the BMC obtainedpermission to hold a race atWembley Stadium before theCup Final between Leeds andSunderland, which wasrepeated the following year.Cecil Smith was the organiserand as soon as it becameknown pressure was put onhim by the BAAB for theirofficials to attend. Cecil toldthem to go for a long run.When Cecil organised afootball match in Harlowbetween a BMC X1 andTottenham Hotspur Old StarsX1 with entry by programmeand a lucky number on eachfor a prize draw later, thePolice contacted him to say aBAAB official had phoned tosay the draw was illegal!Three thousand watched thegame, which was a draw, 2-2. Weapologise to the Senior AAA coach whoprotested to our Administrator overcriticisms published in the BMC NEWSof some arrogant governing bodyofficials. We hope this little snippet ofwhat the BMC had to contend withyears ago is not too displeasing to him.BMC News : Autumn 2007 47

Book reviewHigh Performance Middle Distance Runningby David Sunderland,published by the Crowood Press Ltd.Cost £12.99.It is refreshing to read a book about running written by asuccessful coach with over 35 years’ experience. The firstchapter introduces the reader to different training systemsand mentions all their inventors with the strange exception othe 5-pace system whose name is omitted (Frank Horwill).Later when this system is discussed it gives the impressionthat track work is done every other day and nothing else,when, infact, the day after track-work there is a recovery runof not less than 35 minutes. Also, in the winter the pacespredominanantly used are 5k, 3k, hill running and steadyrunning.The sections on strength training and mobility work arecopiously illustrated. The energy requirements for each eventare discussed at length and the training needed to improvethem.Nutrition is dealt with cursorily and the importance of lowglycaemic carbohydrates in preference to high glycaemic isnot stressed. Also, the frequency of iron deficiency in runnersis not discussed. The specimen schedules at the end omitthe 5k and 10k events.It’s customary for certain findings by others to beacknowledged if used in a book. The Russian Kosmin Testhad its formula computed by the late Ray Williams in 1979at the request of the BMC. It was first published in 1990 inOBSESSION FOR RUNNING by Frank Horwill. The tablesare BMC copyright.Peter Thompson, I.A.A.F. lecturer and development officer,claims that extracts of his work in LEVEL11 ADVANCESCOACHING THEORY TESTBOOK (2003) have been quotedwithout due acknowledgement.While periodisation is discussed fully, it is not revealed thatin the last issue of THE TRACK AND FIELD NEWS MANUALON MIDDLE DISTANCE RUNNING, the editor states,“Periodisation has lost its appeal to world class runners andis no longer used in its original form”. The simple reason forthis is that athletes compete all-year round for money andtrain pretty well much the same all-year round.Given a rating out of ten the book scores six.by Nevern RussellNotes from the editorArticles in this magazine do notnecessarily reflect the views of theBMC.The BMC welcome items from all itsmembers for inclusion in themagazine. From its many membersthere must a number who haveviews, comments or whatever theywould like to present to themembership. They can beforwarded to the editor by e-mail orby post.. Comments on currentarticles are especially welcome.48 BMC News : Autumn 2007

Cross country - facts, fallacies and fetishby Frank HorwillWhen it comes to cross-country trainingand racing we are not short offorthcoming opinion. Here are a fewpearls of wisdom that have been statedwith some force:It’s impossible to be a great crosscountryrunner on less than a hundredmiles a week. Track training in thewinter from cross-country is useless.There is no real benefit for seriousmiddle-distance runners.Calculating mileage is a bit of a hit andmiss affair. I recall one athlete tellingme years ago that he did a 20-mile runevery Sunday morning. Since hisfitness remained static I asked him oneday how he knew for sure that hisSunday outing was accurate. Hereplied, “A chap I know who has livedhere before me told me it was a definite20-miler.” The clue that made theroute suspect was the time taken forthe run-sub 2 hours. Now, his best 3ktime was 8:30, which is about 4:34 amile, which meant that his lactateresponse run for 4 miles would beabout 5:04 a mile. I couldn’t envisagehim running 20 miles comfortable insub 2 hours. When measured on themap using dividers it came to 18.5miles. The moral of the story is toforget about volume and concentrate onTIME. If you want to hoik up your VO2max starting in October start with fiveruns a week for 35 minutes’ durationand one run of 70 minutes. Eachweek add 5-minutes to the shorter runsand 10-minutes to the longer one untilthe original starting point is doubled.For example – 1st week – 5 x 35minsruns, 1 x 70mins. 2nd week – 5 x 40mins, 1 x 80mins. 34d week – 5 x45mins, 1 x 90mins. 4th week – 5 x50mins, 1 x 100mins. After the eighthconsecutive week you will be doing 5 x70mins and 1 x 140mins. This is alldone comfortable and not a mile hasbeen mentioned. However, your totalrunning time per week will be just over8 hours.Now, don’t forget the cross-countryseason is six months and we shouldaim to peak in March when the WCCCis held. So, once we have reached ourtarget of 70mins daily and a long run of140mins we can start getting a bitmore specific. We need to makeadjustments by studying conditions andpast history. Some things to considerare:All races are on grass and sometimesthere is little grass and more mud. Weneed to ensure that half of our totaltraining time is spent on grass.We may find uphill running on the roadis tough but its tougher still as ourspikes disappear into the mud over anundulating course. Tim Hutchings,double WCCC silver medallist, used todo his WARM UP before track sessionby running up and down the 1 in 10800 metres long hill outside the CrystalPalace track. This developed in himcontempt for hills and in races heactually increased speed up hills. Getused to a routine of running up a hillsteadily, running back down andascending it again full out. For achange and to instil toughness carry apartner piggyback uphill and alternatepositions every 60-seconds.Times for 10k cross-country courses aremeaningless since the terrain varies somuch with each venue. One thing isclear; irrespective of the courseconditions the speed of running isanalogous to road running speed andsometimes even track speed. One yearway back in the 1970s I timed the firsthalf mile of the National at1min.58secs, a good time for the firsthalf of a sub 4 mile! In the WCCC in1984 in New York over a flattish coursethe first 5k was reached in 14-minutes.Since Hutchings for six months beforethat race once a week did a 5k pacesession at 64secs per 400m the pacedid not bother him. It worried the restof the field though; three runners hadbroken away at this juncture.BMC News : Autumn 2007 49

Here are some 5k pace sessions inrotational order for senior athletes. Thesecond figures quoted are for seniorwomen.Week 1 – 16 x 400 in 64-74 secs with20secs rest.Week 2 – 7 x 800 in 2:08/2:28 with45secs rest.Week 3 – 5 x 1200 in 3:12/3:42 with60secs rest.Week 4 – 4 x 1600 in 4:16/4:56 with90-secs restThere are coaches who advocate noneuse of the track all winter. Bannister,Brasher and Chataway would havebeen disappointed with such a regimesince they trained on the trackpractically every lunch hour during thewinter.We have to ask what all-weather tracksare for? While Messrs. Hagg andAnderson in Sweden reached worldclassperformances from 1500 to5,000 metres doing fartlek throughforests they didn’t have much choice todo otherwise. It is difficult to judgespeed when doing fartlek; one has touse an arbitrary measure out of five foreffort. A score of five wouldbe total exhaustion and ascore of one would amount tojogging throughout. There isalso the question of assessingdistance of fast efforts, whichwill have to be durationjudged instead. For instance,most of the world’s leadingphysiologists advocate 3 to 5minute efforts between 80and 100% of the VO2 maxwhich is 88 to 100% ofmaximum heart rate.totally forsaken speed work in thewinter. The month of May sees thecounty championships and four weekslater there is a barrage of importantmeetings and the tendency is to reducethe training load the week before a bigrace.Some supervisors wearing EnglandSports Institute vests at a Level 3examination venue ventured the opinionthat cross-country running was uselessfor middle-distance runners. Well, firstof all a competent cross-country runnercan make money out of the sport a factnot to be dismissed lightly if running isone’s main occupation. If a runnerdoes not intend to compete indoors across-country race once a month helpsto provide an incentive to judge fitness.On a personal note, two of my femaleathletes won their county 1500 metresand 3k titles on the same day. Bothcompeted in all their club cross-countyleague fixtures and won their countyraces to boot over the country.The icing on the cake for success is tointroduce 3k pace sessions six weeksbefore the WCCC in addition to the 5kpace sessions outlined in this article.Good sessions are:Week 1 – 4 x 1500 jog 400 in 3mins.Week 2 – 4 x 1k walk 100 jog 100 in60secs. Week 3 – 5 x 800 jog 200 in90secs. Week 4 – 16 x 400 jog 100in 45secs. Target times for senior manshould be 60secs per 400 for allsessions and 70secs for senior women.Efforts have been made by statisticiansto calculate when athletes peak atcross-country. One study revealed thata peak occurred around the sixth racein the season which works out at onerace a month. Another study estimatedthat the peak arrived with the twelfthrace! Which is a race a fortnight.Hutchings fitted in with the first finding.If we take an average of the findingsthe eighth race might be the magicfigure. Athletes need to do their ownresearch by checking back on resultsfor the past five years.Infections are a nuisance in the winterand a high vitamin C and zinc intakewill reduce the likelihood of theiroccurrence.One of Peter Coe’s greatsayings is, “If speed is thename of the game never getfar away from it.” We don’treally have much time tospeed up when the trackseason arrives if we have50 BMC News : Autumn 2007

800 womenIn 2007 this event was again the jewel in the British middledistancecrown (IMO)The Russians had some 34 people in the top 100 0f theEuropean list and GB had a dozen. This level of excellencewas reflected in the sterling performances in Osaka at thisdistance. We had ten women in the top 60 in Europe ,Russia20, so that the two countries could be said to dominate theevent. From the number of Brits pressing two minutes we are,hopefully, only a winter away from seeing an avalanche ofsub two minute performers.Quiz answers1. Paavo Nurmi, 22 world records.2. Alan Simpson (Rotherham).3. Ron Clarke (Australia).4. Christina Boxer (Aldershot).5. Ann Packer (Tokyo 1964).6. Breakfast.7. Vitamin E 30mg. Does not work at sea-level.8. Vitamin C.9. Vitamin B12.10. We require oxygen for all tissues as does a car engine requires petrol,however, the “exhaust” after usage is damaging. In humans it createsharmful LDL in arteries. Vitamin C, vitamin E and selenium are goodantioxidants.11. The metabolic rate is elevated for several hours afterwards i.e. morecalories are burnt while at rest than normal.12. Five days.13. 35 to 37 minutes duration.14. 75 to 85mls.kg.min15. The distance run of 5,600 metres predicts a VO2 max of74.5mls.kg.min.16. If conditions are good, ignore the other runners and run at level pace fora personal best. Example – Best 1500/3:45(60/400) – Run laps of 59-1:58-2:57 – 3:41.1.17. Don’t overtake on bends unless the athlete in front is “dying”. Overtakeimmediately before or after a bend and overtake fast. Resist thosewishing to pass you on a bend; increase speed and move a little wide.18. When the leader makes each lap faster, e.g. Jim Ryun v Marti Liquori.1st lap – 60; 2nd lap – 59; 3rd lap – 58; 4th lap – 57. Liquori led allthe way to nullify Ryun’s fast finish.19. Don’t run immediately behind the leader, move out so that your leftshoulder is in line with his right shoulder.20. Four seconds a lap slower than per lap in your best 800 metres. Best800/2:08(64/800). Time at 800 in 1500 not faster than 2:16(68/400).1500 womenIn the 2007 Europe lists Russia has 22 names butGB has 21 in the top 100. Not quite as exciting asit may be. They have 9 in 11 the balance is spreadthinly after that. Our best is in the middle teens buthas 9 in 40. These figures are encouraging but it isonly Europe and give no cause for complacency.Ultra marathoncycle triumphLes Pittwood, a BMC coach resident in Devon, whofrequently served on the staff of the young athletes’camps at Ardingly and Merthyr Mawr, completedthe 876 miles cycle trip from John O’Groats toLands End in nine days. Les is in his mid-fifties.Well done!BMC News : Autumn 2007 51

BMC rankings 2007(performances in BMC races only)Compiled by Tim Grosetimgrose@britishmilersclub.comFor full UK rankings, please visitwww.athleticsdata.comMen 8001:46.32 Andy Baddeley1:46.47 Michael Rimmer U231:46.69 James McIlroy1:47.04 Michael Coltherd1:47.30 James Brewer U201:47.43 Richard Hill U231:47.69 Andrew Osagie U201:47.77 Graeme Oudney U231:48.06 Gareth Balch1:48.16 Tom Lancashire U231:48.18 Will Fitts1:48.47 Darren St. Clair U231:48.60 Colin McCourt1:48.71 James Nasrat1:48.82 Joe Thomas U201:48.86 Stephen Davies1:48.86 Tommy Granlund1:48.91 Ben Green U231:48.94 William Chirchir1:49.26 Drew Graham1:49.34 Ian Lowthian1:49.35 Mark Mitchell U201:49.46 David McCarthy1:49.48 Nick McCormick1:49.49 Garry Bristow U231:49.54 Liam Reale1:49.55 Fredrik Karlsson1:49.56 Kieran Flannery U231:49.59 Chris Gowell U231:49.72 Neil Dougal1:49.87 Ben Wiffen1:49.88 Ed Aston U201:50.01 Joe Durrant U201:50.04 Johan Klinteskog1:50.12 Oliver Blake U201:50.17 Chris Reynolds U231:50.45 Gavin Massingham1:50.54 Kevin Kane1:50.59 James Mills U231:50.63 Phil Sakala1:50.68 Matthew Bowser1:50.70 Jacob Carstenen U231:50.70 David Proctor U231:50.91 Chris Warburton1:50.93 Matt Carlisle1:50.94 Frank Baddick U231:50.95 Rick Ward U201:50.99 Tom Carter1:51.0 Andrew Brown1:51.08 Michael Cole U201:51.13 Neil Speaight1:51.16 Chris Bryant1:51.27 Chris Brown U231:51.34 Christopher Harvey U201:51.4 Tim Alexander1:51.42 Corey Tucker1:51.42 Steve Evison1:51.43 James Shane U201:51.44 Andy Whetstone U231:51.48 Joe Van Der Toorn U231:51.49 Ben Scarlett U231:51.50 Paskar Owor1:51.6 Lewis Moses U231:51.7 Jonathan Taylor U231:51.75 Dave Ragan1:51.76 Michael Dyer1:51.77 Neil Burnside1:51.84 Matthew Barnes1:51.91 Martyn Gibbons U231:52.01 Thomas Minshull U231:52.01 Matt Warley U231:52.02 Lachlan Chisholm1:52.03 Robert Rotkirch1:52.07 Eoin Everard U231:52.1 Shaun Moralee U231:52.1 Myles Barrett U231:52.25 Conor Healy U231:52.25 Tim Dalton U231:52.26 Kevin McCloy U231:52.40 Lee Emanuel U231:52.4 Andrew Stanton U201:52.57 Matt Furber1:52.6 Andy Teate1:52.6 Chris Smith U201:52.78 Bruce Raeside1:52.80 Tom Holden1:52.80 Simon Wray1:52.8 Richard Warburton U231:52.87 Tom Humphries1:52.9 Ricky Stevenson U201:52.9 Fintan Mc Gee1:52.94 Dan Samuels1:52.95 David Bishop U231:52.98 Andrew de-Camps U231:52.99 Paige Haines U201:53.03 David Forrester U201:53.08 Gareth Allott U201:53.08 Carl Goose U231:53.1 Ryan Stephenson U231:53.1 Nick Samuels1:53.22 Douglas Selman U201:53.31 Terry Feasey1:53.34 Paul Richardson1:53.40 Oliver Teasel1:53.45 Robert Hodges U231:53.46 Joe Warne U231:53.49 Paul Lipman U231:53.61 Mitch Goose U201:53.66 Tom Penfold1:53.69 Sam Evans U201:53.70 Ben Craddock U231:53.72 Alan Wales U231:53.79 Chris Parr1:53.82 Adam Mole1:53.83 Shukri Omar1:53.85 Ashley Mildenhall1:53.87 Mark Burgess U231:53.88 Mukhtar Mohammed U171:53.88 Jorge Thomas1:53.9 Richard Morrell U231:53.94 Gareth Hill1:53.97 Curtis Robb V351:54.0 Ross Murray U171:54.0 Rob Whittle1:54.03 Mike Thiele1:54.05 Martin Reid1:54.06 Chris Haines U201:54.06 Lee Taylor U231:54.2 Paul Miles1:54.21 Toby Griffiths U171:54.23 Sam Walsh U231:54.27 Dave McKinlay1:54.28 Michael Salter U201:54.3 Andrew Maguire U201:54.35 James McCully U201:54.36 Robbie Schofield U171:54.4 Rory Fraser U231:54.4 Ryan McLeod U231:54.50 James Hood U201:54.5 Phil Norman U201:54.5 Dean Lacy1:54.51 Tom Doe1:54.52 Harry Harper U201:54.52 Simon Rusbridge1:54.53 James Russell U201:54.55 Steven Morrow U231:54.55 Jonathan Cook U231:54.57 Danny Crates1:54.61 Eoin Flynn1:54.62 Tom Marley U231:54.64 Stephen Cavey U171:54.64 Ben Styles U231:54.64 Alex Budd1:54.67 Ian Williamson1:54.68 Nick Lyster U201:54.7 Richard Mace1:54.7 Davey Platt U171:54.80 Andy Prophett1:54.8 Tom Causebrook1:54.81 Gavin Wilcox U231:54.85 Dean Clark1:54.86 Jonathan Butler U201:54.9 Thomas Meakin1:54.9 Tim Wallis52 BMC News : Autumn 2007

1:54.91 Louis Forbes U201:54.91 James Poole U231:54.99 Tim Burt U201:55.00 Neil Brennan1:55.0 Chris Johnson U201:55.08 Brian Markham U201:55.08 Daniel Ryan1:55.10 Eoin Cummins1:55.1 Philip Almond U201:55.13 Daniel Treacy U201:55.22 Joshua Moody U171:55.26 Nathan Bibby U201:55.3 Michael Hobson U201:55.3 Kojo Kyereme1:55.37 Paul Rockliffe1:55.40 Mark Fallaize U231:55.40 Thomas Atkinson U171:55.4 Matthew De'Ath1:55.41 Paul Whitelam1:55.43 Michael Schmidt U231:55.50 Chris Hearn1:55.5 Royston Green1:55.51 Stuart Morland U231:55.52 James Senior U171:55.56 Gary Vickers V351:55.6 Patrick Hambly U201:55.61 Stephen Lisgo U231:55.63 Jamie Fenaroli U201:55.67 Michael Di Laura U171:55.69 Carl Shubotham U231:55.7 Nick Hurren1:55.72 Jamie Smith U171:55.78 Charlie Eastaugh U171:55.80 Ian Rawlinson1:55.85 James Griffiths U201:55.90 Stuart King U201:55.95 Richard Menzies1:55.97 Stephen Broadhurst U171:55.97 Nick Howard U231:56.0 Joe Brocklehurst U231:56.10 Jacob Harman U201:56.1 Lewis Tatt U201:56.13 Gavin Keight1:56.16 Dominic Henry U201:56.16 Marcus Bridger-Wilkinson U171:56.17 Tim Egerton1:56.2 Andy Wiles U201:56.23 Sean Dirrane U231:56.30 Jack Hallas U171:56.36 Jordan Donnelly U231:56.38 Ciaran O'Connell1:56.4 Nathan Elliott U201:56.41 Ross Clarke U201:56.41 Tim Harris1:56.45 Fabian Downs U231:56.56 David Keogh U201:56.6 Robert Dennes1:56.66 Mikkel Marker U231:56.69 Steven Phillips1:56.70 Robert Heaney U201:56.80 James Miller U231:56.8 Andrew Ingle1:56.8 Ben Warren1:56.83 Tom Marsden U171:56.84 Mark Burchett U201:56.89 Bobby Whittaker U201:56.9 Jeremy Bradley1:56.9 Huw Adams U201:56.91 Gareth Klepacz1:57.0 Lewis Robson U201:57.1 Richard Spooner U171:57.13 Liam McCully U201:57.15 Andy Knight V351:57.16 Jeremy Gilmour U171:57.17 Daniel Griffiths U201:57.2 Tom Patton U231:57.22 Chris Davies1:57.24 Martin Airey V351:57.28 Michael McKillop U201:57.29 Richard O'Donnell U171:57.29 Udobi Nzelu U231:57.3 Paul Clarke1:57.3 Harvey Speed U231:57.35 Tom Smith U171:57.36 Robert Ridley U201:57.4 Sam Bradley U201:57.48 Anthony Gray U201:57.49 Andrew Renfree1:57.50 Paul Key1:57.5 Carl Smith U201:57.5 Marc Turner1:57.5 Aidan Reid U201:57.53 John McCole1:57.58 Adam Ree U201:57.60 David Reader1:57.62 Anthony Bird U201:57.62 Tom Warrender1:57.69 Tom Comerford U231:57.69 Mike Toal V351:57.7 Michael Goodwin U171:57.79 James Teuten U201:57.8 Rich Airey1:57.8 Stephen Long1:57.82 Adam Grice U231:57.85 Tom Bell U201:57.87 Tim Shakespeare U201:57.88 David Rigby U201:57.9 Jonathan Pearson U201:57.9 Richard Felton U171:57.9 Andrew Mapstone U201:57.92 Paul Bristow V351:57.94 Nick Bradley U201:58.0 Owen Walpole U201:58.02 Graham Hogg U201:58.07 Ciaran Acford U201:58.07 Adam Morrell U171:58.13 Joe Townsend U201:58.15 Andrew Gibson U201:58.17 David Boyce1:58.24 Alexander Swift U231:58.3 Lee Coogan U201:58.3 Simon King U201:58.3 Chris Kiely U201:58.3 Stephen Emery U231:58.32 Josh Fairclough U201:58.39 Hussain Jama U23BMC News : Autumn 2007 53

1:58.4 Lewis Gamble-Thompson U231:58.4 Daniel Cotterill U201:58.4 Adam Smith U171:58.48 James Mee U201:58.49 Luke Evans1:58.5 Lewis Timmins U231:58.5 Liam Baister U171:58.5 Steve Waldron U231:58.5 Andrew Burles V351:58.56 Ryan Faulkner U201:58.59 Bryan Brett1:58.6 Tom Collins U231:58.6 Sam Petty U171:58.64 Adam Elliott U231:58.67 George Martin U201:58.73 Joel Taylor U171:58.80 Luke Harreld U231:58.8 Jarryd Dunn U171:58.8 Dan Garbutt U201:58.87 Chris Taylor1:58.87 David Mutton U171:58.90 Ashley Reece U201:58.9 Russell Best U171:58.9 Matthew Grant U171:58.91 Nick Hearn U201:58.97 Rikkie Letch U151:58.98 Dan Lester U201:59.00 Peter Street U201:59.04 Matthew Lloyd U171:59.04 James Johnson U201:59.08 Callum Cullen U201:59.1 Dominic Shaw U201:59.1 Andy Nixon U201:59.1 Michael Kershaw U171:59.11 Jordan Neil U201:59.17 Nico Constanti U201:59.17 Dominic Baxter U201:59.2 Martin Flook1:59.2 Chawan Coulsting U231:59.21 Dan Bartlett U201:59.21 Peter Matthews U201:59.3 Mark McLeod1:59.3 Frederic Tremblay1:59.3 Matthew Dumigan U231:59.38 Michael Quinn1:59.38 Tom Bowerman U171:59.38 Stephen Matthews U231:59.39 John Mannion U231:59.4 Mathew Proctor U201:59.4 Neil Broadbent U201:59.4 Gavin Hanrahan U201:59.42 Christopher Rainsford U201:59.5 Jean Charles Roghi1:59.5 Afan Humphries U231:59.60 Charles Gunning U171:59.6 Zak Benzerroune U201:59.6 Matt Barrie U201:59.64 Joe Holden U231:59.66 Andrew Heyes U201:59.70 James Budd1:59.7 Oliver Heeks U201:59.75 Jagraj Shergill U201:59.9 Marc Docherty U201:59.9 David Cooper U201:59.9 Adam Stainsby U201:59.91 Matthew Allott U171:59.96 Martyn Boner U20Men 15003:38.37 Paul Korir3:38.58 William Chirchir3:39.62 Collis Birmingham3:39.70 Adrian Blincoe3:39.85 Jermaine Mays3:40.10 Michael Coltherd3:40.43 Neil Speaight3:40.63 Tom Lancashire U233:41.03 Brad Woods U233:41.12 Ross Toole U233:41.40 Chris Moss3:41.94 Gareth Price3:41.98 Mitch Kealey3:42.10 Tom Carter3:42.15 Nick McCormick3:42.27 Corey Tucker3:42.41 Matthew Barnes3:42.44 David Campbell3:42.75 James Thie3:42.89 Bruce Raeside3:43.08 Jeremy Roff3:43.12 Michael Skinner3:43.13 Colm Rooney3:43.73 Paskar Owor3:43.98 Darren Gauson3:44.29 Tom Settle U233:44.81 Matthew Bowser3:44.83 Lee Emanuel U233:45.00 Moumin Geele U233:45.05 Gavin Massingham3:45.25 Phil Sakala3:45.57 Morten Velde3:45.67 Adam Bowden3:45.84 Robert Connelly3:45.85 Niclas Sandells3:45.9 Michael Rimmer U233:46.04 Tom Humphries3:46.10 Lewis Moses U233:46.33 Jonathan Taylor U233:46.58 Erik Emilsson3:46.72 Thomas Minshull U233:46.74 Johan Wallerstein3:46.77 James Brewer U203:47.10 Gary Davenport U233:47.11 Christian Clement3:47.25 Ricky Stevenson U203:47.27 David McCarthy U203:47.44 Samson Negetich U233:47.45 Daniel Pettit U233:47.50 Alastair Hay U233:47.64 Jonathan Blackledge3:47.71 Richard Weir3:47.83 Rob Whittle3:47.87 Ben Wiffen3:47.88 Chris Mackay3:47.90 Steve Sharp3:47.92 Kevin Kane3:47.96 David Forrester U203:47.99 Rory Fraser U233:48.01 Tom Holden3:48.02 Jeppe Thomsen3:48.14 David Bishop U233:48.25 Mikaek Bergdahl3:48.32 Shaun Moralee U233:48.34 Fintan Mc Gee3:48.35 Jakob Hannibal3:48.38 Jorge Thomas3:48.49 Peter Bridger3:48.65 Alan Wales U233:48.77 Mark Burgess U233:48.85 Dave Ragan3:48.87 Ryan McLeod U233:48.90 Dan Samuels3:48.94 Jacob Gustavsson3:49.00 Drew Graham3:49.01 Andy Vernon U233:49.13 Ken Pihlblad3:49.20 Jonathan Mellor U233:49.30 Chris Parr3:49.47 Ross Millington U203:49.62 James Williams3:49.69 Aidan Bailey3:49.78 Ben Lindsay U203:49.80 Gregg Taylor3:49.85 Matthew Ashton3:49.86 Steve Slattery3:49.87 James Mills U233:50.0 Samson Kiplagat U233:50.10 James Poole U233:50.27 Tom Penfold3:50.35 Andy Whetstone U233:50.36 John Millington3:50.44 Andrew Baker U233:50.46 Nick Bromley3:50.49 Emmett Dunleavy3:50.55 Mitch Goose U203:50.65 Phil Wicks3:50.66 Simon Deakin3:50.67 Simon Horsfield U203:50.69 John McCole3:50.76 Mark Sanford3:51.21 Gary O'Hanlon3:51.25 Ben Scarlett U233:51.46 Martin Conroy3:51.75 Ross Murray U173:51.84 Steve Vernon3:52.00 Chris Thompson3:52.10 James Bailey3:52.18 Tom Doe3:52.20 Jeremy Bradley3:52.3 Frank Baddick U233:52.32 Philip Aagaard3:52.37 Paul Fleming3:52.47 Gareth Hill3:52.58 Christopher Harvey U203:52.6 Simon Wurr3:52.67 Matt Carlisle3:52.74 Tom Payn3:52.78 James Shane U203:52.79 Alex Felce U233:52.86 Robert Hodges U233:52.88 Conor Healy U233:52.98 Ian Williamson3:52.99 Jonathan Young U233:53.00 Owain Matthews3:53.02 Ben Moreau3:53.09 Angus Maclean3:53.10 Brian Markham U203:53.12 Kevin Moriarty U233:53.16 Dean Lacy3:53.23 Stephane Charnet3:53.24 Mike Tallis U203:53.32 Feidhlim Kelly54 BMC News : Autumn 2007

3:53.43 James Ellis U233:53.55 Chris Powner3:53.64 Nick Ashton3:53.68 Cathal Dennehy U233:53.69 Richard Peters U203:53.7 Antony Ford3:53.81 Gearoid O'Connor3:53.88 Gavin O'Sullivan U233:53.89 Kojo Kyereme3:53.92 Steve Ablitt3:53.93 Joe Durrant U203:53.99 Søren Molbech3:54.0 Royston Green3:54.08 Craig Ruddy U203:54.22 Steve Waldron U233:54.33 Neil Addison3:54.38 Henry Hammond3:54.39 Alexander Smith U233:54.4 Lee Carey U203:54.5 Ashley Rymer U203:54.55 Martin Reid3:54.6 Tim Wallis3:54.61 Colin Miles3:54.63 Andrew Ingle3:54.66 Paul Whitelam3:54.75 Nick Lyster U203:54.77 Adam Grice U233:54.81 Tim Prendergast3:54.84 Patrick McCartan3:55.10 John Hutchins3:55.18 John Beattie U233:55.25 Mike Buntin3:55.29 Ewen North3:55.37 Tom Warrender3:55.38 Nathan Elliott U203:55.4 Patrick Hambly U203:55.42 Dan Dalmedo3:55.45 Stephen Lisgo U233:55.64 Ben Warren3:55.65 Michael Morris3:55.69 Martyn Gibbons U233:55.71 Kelvin Hardy U233:55.74 Ian Munro3:55.81 Nicholas Goolab U203:55.89 Samater Farah U233:55.93 Ian May U203:55.98 James Wilkinson U203:56.03 Gary Bradbury U203:56.10 Gareth Raven3:56.1 Anthony Wilson U233:56.12 Ian Rawlinson3:56.18 Kim Barbe3:56.20 James Robinson U173:56.27 Andrew Stanton U203:56.45 Ross Clarke U203:56.5 Michael Wilsmore U233:56.60 Russell Osborn3:57.04 Gavin Keight3:57.05 Steven Phillips3:57.21 Paddy Hamilton3:57.24 Tom Erik Lukkedal3:57.28 Andy Wiles U203:57.34 Andrew Welch U233:57.37 Ronnie Sparke U173:57.39 Nick Hooker U203:57.44 Andrew Renfree3:57.58 Andrew Pickett3:57.66 Andrew Heyes U203:57.68 Stuart King U203:57.72 Richard Mace3:57.75 Ieuan Thomas U203:57.8 Simon Rusbridge3:57.89 Douglas Selman U203:57.95 Benjamin Wolthers3:58.00 Michael Dyer3:58.02 Ander Russell U203:58.14 Edward Lumley3:58.23 Stephen Broadhurst U173:58.27 Gavin Wilcox U233:58.30 Harry Harper U203:58.34 Rob Mullett U233:58.40 Sean Dirrane U233:58.42 James Houghton U233:58.49 Stephen Mitchell U203:58.61 Gareth Klepacz3:58.62 Armand Bush3:58.68 Andy Nixon U203:58.70 Pat Davoren V353:58.8 John Wills3:58.83 Peter Street U203:58.86 Fergus Meade3:58.87 Mark McIntosh3:58.90 Michael Salter U203:58.9 Oliver Holden U233:58.92 Dáire Bermingham U233:58.93 Tom Madden U203:59.05 Luke Cragg U233:59.12 Tom Carroll U203:59.14 Tom Marley U233:59.18 Craig Gundersen U203:59.19 James Russell U203:59.2 Oliver Shilston3:59.3 Phil Norman U203:59.3 Peter Grist3:59.32 Lewis Gamble-Thompson U233:59.38 Craig Murphy U203:59.39 Ben Paviour3:59.4 James Connor3:59.42 Rich Airey3:59.68 Sam Walsh U233:59.72 Nathan Bibby U203:59.74 Rhys Glastonbury U173:59.81 Abdirisak Ahmed U173:59.95 Robert Heaney U204:00.06 Neil Phillips4:00.07 Jonathan Cook U234:00.1 Ashley Allen U234:00.16 Peter Matthews U204:00.20 Tom Wade U204:00.29 Chris Rooke U204:00.29 Chris Hearn4:00.3 Adrian Holliday U234:00.32 Jordan Neil U204:00.32 Peter Norris4:00.40 Matthew Dumigan U234:00.48 Dominic Easter U204:00.54 James Horman4:00.55 John Coghlan U204:00.59 James Trapmore4:00.60 Thomas Phillips U204:00.64 Richard Warburton U234:00.69 Sam Bradley U204:00.7 Joe Townsend U204:00.7 Ben Fish4:00.71 Derek Hawkins U204:00.73 Ben Craddock U234:00.80 Graeme Hyett4:00.81 Garrett Coughlan4:00.86 Lee Reynolds4:00.96 William Hughes U234:01.00 Egil Reidar Osnes4:01.10 Michael Goodwin U174:01.30 Alec Duffield U204:01.3 James Boxell4:01.33 Hussain Jama U234:01.35 Michael Williams U204:01.57 Callum Cullen U204:01.66 Conor McGee4:01.69 Simon Lawson U204:01.7 Jeremy Gilmour U174:01.7 Alex Cornwell U174:01.75 Hywel Care4:01.77 Daniel Clorley U174:01.79 Adam Elliott U234:01.83 Dominic Shaw U204:01.85 Joe Wade U204:01.89 Jon Brown4:01.92 Daniel Evans U234:01.93 Joshua Moody U174:02.1 Philip Almond U204:02.13 Seán Gearoid Hehir U234:02.16 Daniel Griffiths U204:02.19 Tim Burt U204:02.24 Ashley Harrell U204:02.27 Nathan Riding U204:02.29 James Douglas V354:02.29 Nick Howard U234:02.35 Geraint Davies U204:02.36 Adam Thomas4:02.4 James Mee U204:02.50 Alex Bruce-Littlewood U204:02.52 James Hood U204:02.6 Daniel Cotterill U204:02.7 Nathan Young U174:02.71 Jamie Nunn4:02.80 Jonathan Holt U234:02.86 Cameron Scott U174:02.90 Kim Critchley4:02.93 Jack Cutsforth U204:03.13 Alasdair Russell U234:03.20 Dan Cliffe U174:03.2 Tom Woodhouse U204:03.3 Davey Platt U174:03.3 Michael Cole U204:03.42 Mark Burchett U204:03.5 Tom Jenkins4:03.56 Adam Moore U174:03.58 Joe Gratton U174:03.60 Andy Hilton4:03.68 Stephen Scullion U204:03.68 Ryan Parker U174:03.7 John Cooke U204:03.79 Benjamin Harrison4:04.03 Fabian Downs U234:04.09 Harry Jones U204:04.39 David Reader4:04.65 Andy Parker4:04.80 Adrian Gilbane U204:04.9 Simon Coombes V354:04.9 Craig Peters U204:04.9 Dave McKinlay4:05.0 Mike Coleman4:05.0 Carl Smith U204:05.1 Sebastian Duffy U234:05.24 Edward Womersley U204:05.27 Matthew Dewhirst4:05.40 Aidan Reid U204:05.41 Andrew Rooke U204:05.50 Andy Prophett4:05.5 Chris Carter U174:05.5 Alexander Gibbins4:05.96 Josh Gorecki U174:06.00 Oliver Ziff U204:06.08 Brendan O'Shea4:06.30 Robert Cole4:06.37 Owen Carleton U234:06.4 Alistair Smith U204:06.59 Rob Dewhurst4:06.60 Russell Best U174:06.69 Matt Willmott U204:06.70 Lawrence Walker U204:06.7 Simon Anderson V404:06.73 Oliver Aitchison U174:06.78 Tom Bailey4:06.80 Matthew Bond4:06.8 Richard Munn4:06.87 Stephen Bennett U204:07.0 Scott Hazell4:07.01 James Budd4:07.16 Dave Norman4:07.25 Thomas Farrell U174:07.55 Alex Tovey U204:07.57 Darrell Bellinger U234:07.58 Damian Nevins4:07.6 Josh Painter4:07.81 David Forrester U174:07.81 Gary Hynes4:07.9 Christian Booker U204:07.94 Richard BurneyMen Mile3:54.24 Jon Rankin3:57.82 Moumin Geele U233:57.95 Lachlan Chisholm3:58.03 Tom Lancashire U233:58.32 Bernard Kiptum U233:58.44 Chris Warburton3:59.18 Stephen Davies3:59.25 Michael Coltherd3:59.57 Matthew Barnes3:59.64 Jermaine Mays4:00.10 Paul Hoffman4:00.78 Liam Reale4:01.55 Bruce Raeside4:01.84 Jonathan Blackledge4:04.78 Tom Carter4:06.59 Mark Buckingham U234:12.53 Chris Parr4:19.60 Daniel Clorley U174:23.9 Chris Brown U234:24.7 Stuart King U204:25.47 Nathan Young U174:26.17 Josh Gorecki U174:26.91 Stephen Cavey U17BMC News : Autumn 2007 55

Men 30007:59.43 Simon Deakin8:00.17 Luke Gunn U238:00.53 Frank Tickner8:00.56 Moumin Geele U238:02.00 Lee Merrien8:02.88 Steve Sharp8:04.26 Samson Negetich U238:04.55 Nick Goodliffe8:04.89 Ian Hudspith V358:06.76 Ryan McLeod U238:06.85 Antony Ford8:07.99 Phil Nicholls8:08.15 Stephen Hepples8:08.38 Chris Thompson8:10.06 Dan Samuels8:12.05 Lee Carey U208:13.13 Tom Payn8:15.24 Chris Powner8:15.27 Brett Smith U238:16.42 Dave Webb8:20.22 John McCole8:21.86 Simon Horsfield U208:22.38 John Beattie U238:22.48 Brian Farrell8:22.52 Neil Addison8:22.63 Dale Summerville8:22.97 Adam Grice U238:23.12 John Wills8:24.12 Carl Hardman8:25.59 James Bailey8:25.96 Hywel Care8:26.07 John Hutchins8:26.46 Ander Russell U208:26.80 Tom Doe8:27.79 Steve Vernon8:27.91 Jan Christian Kaltenborn8:28.14 Dan Dalmedo8:29.2 Tom Russell U238:29.47 Craig Gundersen U208:30.06 Ewen North8:30.42 Stephen Lisgo U238:30.73 Craig Murphy U208:31.01 James Ellis U238:32.31 Tim Prendergast8:32.68 Andrew Ingle8:32.71 Richard Burney8:33.68 James Wilkinson U208:33.73 Fergus Meade8:36.39 Adam Thomas8:37.15 Luke Cragg U238:37.17 Craig Peters U208:37.51 Adrian Marriott8:38.18 Paolo Natali8:38.5 Josh Lilly U238:39.66 Adrian Holliday U238:39.93 Martin Gostling8:41.86 Simon Lawson U208:42.31 Martin Mashford U238:43.10 Steven Marriott8:43.50 Nicholas Vinther Skov8:43.6 Sebastian Duffy U238:44.27 Ben Paviour8:44.85 Dewi Griffiths U178:45.5 Ryan Parker U178:45.7 Matthew Carey U238:46.26 Chris Rooke U208:47.69 James Mee U208:48.68 Phillip Berntsen U208:48.81 Stuart King U208:49.9 Abdirisak Ahmed U178:50.2 Andrew Ridley U178:52.07 Simon Lewis8:53.17 Geraint Davies U208:53.36 Simon Rusbridge8:53.48 Matthew Bond8:54.64 Phil Norman U208:54.99 James Robinson U178:56.94 Conor Flannigan U238:57.26 Andrew Rooke U208:58.85 Sam Dalgleish U208:59.20 Steve McGuigan8:59.79 Chris Dobson U20Men 500013:48.80 Moumin Geele U2313:50.27 Gary Murray13:52.05 Mark Christie U2313:53.84 Michael Skinner13:56.17 Phil Nicholls13:56.50 Phil Wicks13:58.20 Antony Ford14:02.55 Jonathan Mellor U2314:03.35 Andy Vernon U2314:03.47 Steve Sharp14:04.32 Joseph Sweeney U2314:07.13 Lee Merrien14:07.99 Adam Bowden14:08.89 Jonathan Thewlis U2314:11.60 Fredrik Uhrbom14:14.31 Brian Maher14:15.24 Gary Thornton14:15.58 Dan Robinson14:16.43 John Beattie U2314:16.60 Mark Hanrahan U2314:17.36 Alan Buckley14:17.44 Ben Fish14:17.62 Chris Powner14:19.30 Henrik Ahnstrom14:19.59 Dale Summerville14:20.76 Jon Pepper U2014:21.16 Chris Mackay14:21.78 Owain Jones14:21.94 Dave Norman14:24.23 Josh Lilly U2314:24.94 Jon André Preststulen14:25.80 Mark Hood14:25.82 Stephen Hepples14:26.21 Ben Moreau14:27.07 Matthew Ashton14:27.26 Adrian Marriott14:28.48 Kojo Kyereme14:28.66 Ryan McLeod U2314:28.79 Martin Williams14:30.05 Iain Donnan U2314:30.83 Neil Addison14:31.07 Dave Webb14:33.62 Russel Dessiax-Chin14:34.12 Hywel Care14:35.18 Gary O'Hanlon14:37.09 Phil Hinch14:40.00 Lee Carey U2014:41.17 Kelvin Hardy U2314:43.69 Brian MacMahon14:46.49 John Newsom14:46.58 Chris Sampson14:48.23 John Hutchins14:50.04 Martin Gostling14:51.26 Keith Gerrard U2314:52.11 Mitch Goose U2014:54.29 Richard Yeates U2314:56.00 Matt Janes14:56.74 Mick Clohisey U2315:01.88 Dan Dalmedo15:05.11 John Wills15:06.24 Neil Phillips15:07.33 James Ellis U2315:12.82 Tim Prendergast15:16.48 Kevin Skinner15:20.30 Matthew Bond15:21.68 James McMullan15:31.86 Thomas Maunsell15:34.22 Pat Davoren V3515:42.88 Robert Palmer V3515:58.29 Jamal MohammedMen 1000028:40.85 Phil Nicholls28:44.27 Antony Ford29:03.97 Gary Thornton29:17.64 Ian Hudspith V3529:36.56 Jason Ward29:37.88 Dave Webb29:40.28 Ben Moreau29:44.64 Matthew Ashton29:47.50 David Wardle30:02.89 Dave Norman30:02.91 John Beattie U2330:03.09 Josh Lilly U2330:03.93 Phil Hinch30:15.58 Stuart Moran30:18.13 Gareth Raven30:21.72 Keith Gerrard U2330:22.62 Jonny Gilby30:28.66 James Ellis U2330:31.28 Orphan van Faassen30:39.70 Russel Dessiax-Chin30:48.73 Ben Fish31:05.05 Mark Powell31:10.13 Robert Russell31:34.08 Dan Dalmedo32:06.47 Carl RydeMen 3000SC8:29.96 Andrew Lemoncello8:34.92 Glen Comish8:38.06 Per Jacobsen8:39.09 Jermaine Mays8:40.06 Frank Tickner8:46.65 Stuart Stokes56 BMC News : Autumn 2007

8:51.06 Tom Payn8:53.88 Daniel Lundgren U238:54.77 Mark Kirwan U238:56.79 Andrew Hennessy8:58.34 Chris Hart U238:59.50 Mark Draper9:03.76 Jon Pepper U209:09.11 Chris Sampson9:11.25 Alex Pilcher U239:16.12 Mark Buckingham U239:18.36 James Bailey9:18.87 Pat Davoren V359:22.98 Adrian Whitwam9:23.33 Phil Norman U209:26.94 Fintan Mc GeeMen Road Mile4:06 James Thie4:08 Jonathan Blackledge4:09 Phil Wicks4:11 Ieuan Thomas U204:24 Jon Brown4:24 Sam Walsh U234:28 Tom KingsnorthWomen 8002:00.61 Jennifer Meadows2:01.49 Victoria Griffiths2:01.56 Celia Brown2:01.66 Charlotte Best U232:01.73 Laura Finucane U232:01.78 Liz Brathwaite U232:01.95 Emma Jackson U202:03.24 Abby Westley U232:03.64 Claire Gibson2:03.85 Joanna Ross2:04.00 Rachael Ogden2:04.29 Katrina Wootton U232:04.48 Hannah England U232:04.78 Hayley Beard U232:04.86 Alison Leonard U202:04.86 Michaela Hutchison2:04.86 Hannah Whitmore2:05.12 Rachael Thompson U232:05.44 Nicola Gauld2:05.49 Linzi Snow U232:05.68 Kelly Reid2:05.81 Hannah Brooks U202:05.84 Karen Johns2:05.88 Ruth Watson2:06.15 Stephanie Twell U202:06.16 Claire Nichols2:06.46 Harriet Scott U232:06.89 Tara Bird U232:06.92 Lynsey Sharp U202:06.99 Ingvill Makestad2:07.06 Roseline Agboke (was Addo)2:07.34 Amy Campbell2:07.55 Kate Buchan2:07.85 Danielle Christmas U232:08.15 Sarah Hopkinson U172:08.19 Maura Prendiville2:08.25 Carolyn Plateau U202:08.39 Nina Anderson V352:08.46 Rachel Stringer U202:08.61 Emma Pallant U202:08.98 Alexa Joel2:09.18 Lucy Dowsett U202:09.32 Clementine Adams2:09.68 Jenna Hill U232:09.76 Minna Jarvenpaa2:09.77 Anna Simmonds U232:09.95 Alvilde Ossum2:09.98 Nicola Maddick U232:10.14 Claire Tarplee U202:10.25 Phillippa Aukett2:10.28 Victoria Barcello U232:10.3 Genevieve Graff-Ermeling V352:10.8 Stevie Stockton U202:10.86 Lucy Yates U202:10.87 Ceri Mitchell2:10.88 Helen Singleton2:11.19 Kelly Johnson U232:11.30 Helen Parsons2:11.35 Kerry Harty2:11.4 Nisha Desai2:11.80 Cara Sloss U232:12.06 Georgia Peel U152:12.07 Freya Murray2:12.1 Sarah Tomlins2:12.18 Ciara Everard U202:12.20 Calli Thackery U152:12.30 Katie Parkes U202:12.36 Ellie Stevens2:12.51 Rebecca Craigie U172:12.59 Emma Waterhouse2:12.65 Laura Siddall2:12.70 Bella Clayton2:12.75 Bea Swords U172:12.79 Ashley Gibson U232:12.81 Suzanne Huet U202:12.81 Sarah Burgin U172:13.01 Charlotte Browning U232:13.22 Sarah Hood2:13.32 Joanne Dawes2:13.33 Jordan Kinney U202:13.4 Jessica Burns U172:13.49 Suzi Boast U202:13.5 Kirsty Legg U202:13.6 Lucy Jones2:13.76 Alex Turner U172:13.83 Louise Webb U172:13.96 Sally Read-Cayton V402:14.03 Sara Dobler U202:14.04 Jo Hunter U172:14.12 Monique Powell U172:14.19 Sarah Bell2:14.23 Charlotte Moore U232:14.3 Sigourney Bell U152:14.34 Christine Long2:14.4 Jade Allen U202:14.44 Kathrine Foy U172:14.49 Cerian Lancaster U172:14.6 Frederica Foster U152:14.74 Dani Cocking U172:14.82 Bethan Strange U232:14.9 Rebecca Newton U172:14.92 Grace Nicholls U172:14.97 Hannah Jeanes U202:15.18 India Lee U202:15.2 Sarah Simmons U172:15.25 Elaine Murty U232:15.28 Sarah Gailey2:15.36 Natalie Shaw U232:15.39 Katie Trewhella U172:15.4 Emily Weeks U172:15.4 Natalie Young U172:15.4 Sally Evans2:15.49 Hayley Stibbs U232:15.5 Charlotte Roach U202:15.5 Sam Hart U232:15.5 Emily Fitzhugh U152:15.6 Emma Toogood U172:15.6 Sarah Hopcroft U172:15.7 Kate Avery U172:15.7 Benytta Doman U172:15.78 Anna Sharrock U172:15.79 Sinead Denny U172:15.8 Loulou Rowlands U172:15.93 Lucy McLoughlin U172:15.95 Abigail Marriott U172:16.1 Alex Snook U232:16.1 Katherine Humphreys U232:16.2 Helen Garnham2:16.34 Helen Hadjam2:16.51 Leigh Lennon U172:16.52 Georgia Bell U152:16.6 Melissa Courtney U152:16.69 Rachel Gibson U172:16.86 Rosy Cooper U202:17.1 Jessica Russon U172:17.19 Nicole Roberts U172:17.20 Joanne Safe2:17.34 Natasha Doel U202:17.42 Becky Townsend U23BMC News : Autumn 2007 57

2:17.47 Alexandra Firth U202:17.5 Zoe Armstrong U172:17.6 Angharad Owen U232:17.7 Rebecca Ferguson U152:17.8 Kathryn Maunder U202:17.83 Stacey Johnson U232:17.84 Sophie Fletcher U172:17.85 Gemma Coe U172:17.86 Natalie Grant U202:18.07 Lara Thomas U172:18.07 Davina Cole U172:18.25 Alex Wheatman U172:18.4 Kathryn Waugh2:18.57 Dea-Anna Davey U152:18.69 Sarah Barker U152:18.7 Catherine Blew U172:18.78 Cerys Morgan U152:18.84 Erin Mcilveen U232:18.9 Katie Knowles U202:19.02 Emma Grant U172:19.04 Amy Talbot U172:19.09 Charlotte Gaughan U202:19.17 Laura Condron U172:19.19 Courtney Birch2:19.22 Katie Sandford U172:19.27 Lauren Downing U152:19.3 Emma Gilmore U152:19.31 Kaye Kirkham2:19.49 Carly Scott2:19.5 Hannah Doherty U152:19.7 Kirsty Milner U202:19.77 Emma Grant2:19.8 Danielle Walker U202:19.94 Siobhan Harrison U152:20.01 Frances Briscoe2:20.31 Naomi Speake U152:20.36 Bex Myers U152:20.41 Isabella King U152:20.48 Victoria Currie U202:20.5 Lauren Roche U202:20.57 Jessica Fawcett U202:20.6 Emma Williams U172:20.7 Miranda Parry U202:20.8 Kyra Hawkins U202:20.88 Joanne Mills U172:20.90 Zofia Okuniewska U202:20.99 Jessica Judd U132:21.0 Chloe Anderson U202:21.1 Scarlett Gray U202:21.1 Sally Youden2:21.1 Liz Austen2:21.13 Catriona Witcombe U202:21.2 Samantha Duffy U202:21.27 Nicki Gooderham2:21.3 Jo Adams U202:21.5 Hannah Alderson U172:21.60 Vicky Tester2:21.6 Kathy Stringer U172:21.7 Tracy Laws2:21.79 Sasha Hooks U172:21.81 Rochelle Harrison U172:21.82 Siobhan Svendsen U202:21.9 Amy Bridgeman U172:21.96 Sarah Neary U202:22.0 Rebecca Oldham U152:22.1 Catherine Samuelson U152:22.2 Annabel Gummow U152:22.3 Nicola George U172:22.3 Robyn Keane U172:22.3 Laura Parker U202:22.56 Katherine Deal U172:22.7 Heather Roberts U202:22.7 Emma Satterly2:22.9 Lauren Potter U152:22.98 Tracey Hinton V352:23.00 Hannah Shelley U202:23.0 Helen Patton V452:23.0 Cloe Campbell U172:23.03 Aisling Fegan U172:23.1 Aimee Booth U232:23.1 Natalie Hills U202:23.39 Holly Archer U152:23.5 Megan Andrew U152:23.6 Sally Olorenshaw2:23.6 Amanda Evans U232:23.7 Stephanie Allison U152:23.8 Hannah Seddon U172:23.95 Beth Anderson U172:23.98 Rebecca Dobson U172:24.02 Catherine Appleby U172:24.14 Candy Hawkins V352:24.14 Billie Attard U172:24.15 Kate Anderson U172:24.3 Laura James U172:24.32 Sarah Davey U172:24.4 Caroline Ford U152:24.5 Isla Ness U152:24.6 Lizzy Durman2:24.69 Katy Wilkinson U152:24.7 Harriet Field U152:24.73 Jennifer Davies U172:24.8 Rose Penfold U172:24.95 Chloe Cook U15Women 15004:08.83 Abby Westley U234:09.64 Charlene Thomas (Snelgrove)4:09.68 Lisa Corrigan4:10.08 Jemma Simpson4:10.26 Susan Scott4:10.33 Mari Jarvenpaa4:11.18 Stephanie Twell U204:11.22 Katrina Wootton U234:11.96 Liz Brathwaite U234:12.34 Faye Fullerton4:12.44 Hannah England U234:12.72 Nicola Gauld4:12.99 Kajsa Haglund4:13.12 Lisa Dobriskey4:13.19 Rachel Felton4:13.55 Kate Reed4:13.72 Hannah Whitmore4:14.01 Rachael Ogden4:14.08 Kelly Reid4:14.45 Laura Kenney U234:15.19 Flo Jonsson4:15.33 Barbara Parker4:15.58 Emma Jackson U204:15.97 Harriet Scott U234:16.07 Jessica Sparke U234:16.24 Emma Pallant U204:16.57 Charlotte Best U234:16.95 Celia Brown4:17.86 Linda Byrne U234:18.50 Michaela Hutchison4:18.66 Alexa Joel4:18.75 Jess Coulson U204:19.56 Hannah Brooks U204:20.01 Jennifer Meadows4:20.55 Freya Murray4:20.80 Sarah Hopkinson U174:20.86 Sophie Morris4:21.04 Orla Drumm4:21.08 Emily Pidgeon U204:21.15 Joanne Harvey U204:21.70 Hayley Beard U234:21.86 Tina Brown4:21.97 Debbie Jones4:22.06 Claire Entwistle4:22.65 Stevie Stockton U204:23.25 Vicky Gill4:23.26 Susie Hignett U234:23.34 Gemma Turtle U234:23.70 Roseline Agboke (was Addo)4:23.87 Jenna Hill U234:24.35 Genevieve Graff-Ermeling V354:24.61 Emily Adams U234:24.72 Ellie Stevens4:25.24 Louise Small U174:25.35 Charlotte Ffrench-O'Carroll U174:25.6 Hazel Murphy4:25.88 Charlotte Purdue U174:26.04 Hanne Lyngstad4:26.09 Eleanor Sherrard-Smith4:26.25 Fionnuala Britton4:26.31 Linzi Snow U234:26.33 Catherine Bryson4:26.72 Klachen Cheshire U204:27.01 Claire Tarplee U204:27.69 Kerry Harty4:27.76 Lauren Deadman4:27.87 Stacey Johnson U234:28.12 Marlin Brown4:28.32 Heather Timmins U204:28.32 Rose-Anne Galligan U234:28.49 Charlotte Roach U204:28.89 Jessica Burns U1758 BMC News : Autumn 2007

4:28.98 Sonia Thomas4:29.00 Rachael Thompson U234:29.26 Emma Reed U204:29.40 Lucy Mayho U234:29.62 Rebecca Guyette4:29.67 Katie Knowles U204:29.67 Lucy O'Gorman U234:29.86 Olivia Kenney U204:29.88 Lucy Dowsett U204:30.16 Ashley Gibson U234:30.62 Ceri Mitchell4:30.64 Stephanie Barnes U204:31.01 Julia Russell4:31.12 Louise Webb U174:31.46 Magdalena Ottersten U234:31.60 Charlotte Moore U234:32.03 Sarah Waldron U204:32.14 Amber Watson U154:32.15 Frances Briscoe4:32.24 Katherine Sparke U234:32.50 Helen Singleton4:33.49 Kathryn Waugh4:33.54 Rosie Edwards U204:33.73 Dani Nimmock U204:33.86 Carolyn Boosey4:33.87 Courtney Birch4:34.0 Juliet Potter4:34.13 Jordan Kinney U204:34.16 Beth Carter U174:34.29 Aoife Brady4:34.57 Rebecca Ffrench-O'Carroll U204:34.7 Charlie Coffey4:34.90 Natalie Grant U204:34.98 Emelia Gorecka U154:35.07 Pamela Nicholson4:35.35 Melissa Courtney U154:35.55 Bryony Proctor U204:35.59 Blue Haywood U174:35.92 Marbeth Shiell U234:35.94 Rebecca Gough U204:36.04 Grace Nicholls U174:36.17 Sian Davies4:36.28 Camilla Freeman U154:36.36 Josephine Rhodes U234:36.38 Adrienne Jordan4:36.4 Phillippa Aukett4:36.78 Lucy Yates U204:36.80 Monique Powell U174:36.85 Louise Durman U234:37.06 Julia Leventon4:37.50 Emma Langdell U204:37.63 Susie Bush4:37.7 Natasha Peters U204:37.86 Catriona McGranaghan4:37.86 Olivia Larcombe U204:37.94 Cara Sloss U234:38.01 Joanne Maddick U234:38.61 Suzi Boast U204:38.94 Sophie Connor U154:38.99 Rachel Robinson U174:39.20 Ruth Hetherington4:40.30 Emily Fitzhugh U154:40.54 Tamara Armoush U174:40.56 Gemma Hillier U204:40.70 Elinor Kirk U204:41.0 Catherine Blew U174:41.17 Ellen Diskin U234:41.72 Susan Byrne4:41.73 Emma Waterhouse4:41.75 Bernadine Pritchett V404:41.80 Georgia Peel U154:42.25 Ellen Butler U234:42.3 Annabel Gummow U154:42.34 Rosy Cooper U204:42.55 Laura Parker U204:42.6 Calli Thackery U154:43.1 India Lee U204:43.1 Hannah Alderson U174:43.13 Naomi Taschimowitz U204:43.64 Abbie Vernon U174:44.2 Emma Whittaker U234:44.76 Melissa Hawtin U154:45.0 Clare Elms V404:45.2 Melanie Wood U154:45.3 Lucy Farnell U154:45.53 Jessica Judd U134:45.63 Sara Ponsford U234:45.73 Ciara Dullaghan U154:45.73 Martha Reynolds U174:46.24 Cat Foley U234:46.5 Bea Swords U174:46.5 Gemma Coe U174:46.5 Bethan Strange U234:46.6 Georgie Bruinvels U204:46.64 Nicole Roberts U174:46.9 Leanne Fitzgerald U174:47.3 Alison Lavender U204:47.3 Elaine Murty U234:47.4 Laura Condron U174:47.8 Laura Riches U154:48.5 Delyth James U204:48.82 Rebecca Oatham U174:49.00 Nicola Morgan U174:49.05 Hannah Patmore U204:49.1 Katherine Humphreys U234:49.27 Niamh MacCaoilte U174:49.37 Leonie Stewart U174:50.38 Beth Hubbard U154:50.4 Emma Toogood U174:50.5 Bella Clayton4:50.85 Vicky Tester4:51.4 Jessica Fawcett U204:51.6 Hannah Jones U204:51.62 Beth Swords U154:52.39 Kaye Kirkham4:52.84 Emily Connolly U174:53.4 Joanna Emery4:53.7 Michelle Fewster U154:54.0 Emily Weeks U174:54.99 Charlotte Benning U204:55.2 Jade Llewellyn U174:55.3 Alison Patrick U204:55.35 Melissa Newbery U174:55.6 Dea-Anna Davey U154:55.8 Chloe Anderson U204:56.16 Leah Dixon U174:56.5 Michelle Jenkins4:56.52 Ruth Haynes U154:56.9 Louise Sullivan U174:57.4 Cerian Lancaster U174:57.68 Megan Andrew U154:57.76 Teresa McGloin4:57.8 Isla Ness U154:57.9 Aiya Abe U174:58.0 Lucy Atkins U154:58.18 Emma Gilmore U154:58.4 Suzanne Richards U234:59.0 Zoe Armstrong U174:59.7 Danielle Johnson U154:59.8 Leighanna Chappell U17Women Mile4:52.11 Melissa Courtney U154:52.56 Louise Webb U174:52.8 Juliet Potter4:55.68 Calli Thackery U154:56.49 Monique Powell U174:59.9 Jane Potter5:00.41 Sarah Burgin U175:00.7 Stephanie Ashmore U235:03.57 Melissa Hawtin U155:07.08 Melanie Wood U155:07.92 Georgia Bell U155:10.2 Nicola Bamford U235:27.15 Laura Riches U155:29.08 Dea-Anna Davey U15Women 30009:09.09 Lisa Corrigan9:16.55 Alexa Joel9:23.59 Eloise Wellings9:24.39 Faye Fullerton9:26.53 Jane Potter9:26.87 Vicky Gill9:28.82 Jessica Sparke U239:30.11 Katie Knowles U209:32.86 Hannah Whitmore9:34.96 Gemma Turtle U23BMC News : Autumn 2007 59

9:35.33 Stephanie Barnes U209:36.26 Emily Adams U239:40.11 Juliet Potter9:40.27 Alyson Dixon9:40.28 Louise Damen9:44.29 Claire Martin9:46.71 Leonora Joy9:49.43 Carolyn Boosey9:50.22 Bryony Proctor U209:50.97 Sarah Waldron U209:51.17 Emma Reed U209:51.40 Charlie Coffey9:54.55 Rebecca Gough U209:58.31 Hollie Knight U209:59.49 Nicola Bamford U2310:03.99 Cathy Ansell U2310:06.9 Emma Langdell U2010:07.59 Claire Tarplee U2010:07.64 Anja Lindberg10:13.83 Dani Nimmock U2010:17.67 Olivia Larcombe U2010:23.71 Brittany Saville U1710:24.73 Karen Buckley V3510:30.11 Claire Conway U2010:31.0 Hannah Weedall U2010:31.39 Zara Farnell U1710:31.7 Charlotte Arter U1710:36.52 Martha Reynolds U1710:39.02 Sara Ponsford U2310:45.86 Alice Murray-Gourlay U1710:49.4 Danielle Johnson U1510:50.4 Jenny Reed U20Women 500015:42.12 Katrina Wootton U2315:51.9 Jo Pavey15:56.89 Laura Kenney U2316:06.68 Michelle Ross-Cope V3516:06.90 Selma Borst16:07.0 Hayley Yelling16:07.72 Vicky Gill16:09.24 Sophie Morris16:09.44 Charlotte Purdue U1716:10.70 Susie Hignett U2316:11.71 Alexa Joel16:14.9 Hayley Haining V3516:16.68 Lisa Blommé U2016:19.49 Emily Pidgeon U2016:24.38 Gemma Miles (was Phillips)16:25.51 Anneli Fransson16:28.23 Louise Damen16:30.40 Leonora Joy16:34.8 Jo Wilkinson16:46.60 Katherine Sparke U2316:47.87 Danielle Sale U2016:50.09 Genevieve Graff-Ermeling V3516:51.56 Juliet Potter16:52.75 Courtney Birch16:53.53 Susie Bush16:56.32 Stephanie Barnes U2016:58.38 Blue Haywood U1716:58.9 Alyson Dixon16:59.85 Gemma Turtle U2317:01.73 Emily Adams U2317:08.04 Nicola Bamford U2317:16.61 Sarah Maude17:17.93 Brigit Cooke17:18.24 Andrea Woodvine17:52.87 Louise PerrioWomen 1000031:26.94 Jo Pavey32:47.96 Hayley Haining V3533:15.44 Michelle Ross-Cope V3533:18.91 Jo Wilkinson33:46.05 Gemma Miles (was Phillips)34:15.54 Vicky Gill34:36.57 Alyson DixonWomen 3000SC9:43.11 Hatti Dean9:50.23 Helen Clitheroe10:01.28 Tina Brown10:03.54 Claire Entwistle10:07.41 Jo Ankier10:23.80 Jessica Sparke U2310:26.52 Sonia Thomas10:31.89 Ruth Senior U2310:36.91 Allison Simpson V3510:52.70 Maria McCambridge10:56.70 Shavaun Henry U2311:09.76 Dani Nimmock U20Women Road Mile4:48 Rachel Felton4:56 Kerry Harty5:00 Frances Briscoe5:09 Rosy Cooper U2060 BMC News : Autumn 2007