SPRINT Issue 70 - August 2020

sprint
IsssssIssue 63 – Spring 2018
Poole Runners
Issue 70 – August 2020
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Main Committee
Chairman
Vice Chairman
Club Secretary
Treasurer
Membership Secretary
Men’s Captain
Ladies Captain
Competitions Secretary
U18’s Committee Chair (Co-opted)
Committee Member – Club Champ’s
Committee Member
Committee Member
Committee Member – Club Kit
Committee Member
Committee Member
Committee Member – Social Secretary
Committee Member
Committee Member
Sarah Swift
Morgan Smith
Kirsty Cooper
Peter Ferenczy
Roger Cross
Neil Sexton
Paula Barker
Graeme Beckett
Kate Somers
Kelly Amos
Melanie Austreng
Robert Campbell-Smith
Laura Cornwell
Shannon Evans
Alison Gunn-Smith
Faye Law
Stuart Morris
Jason Wilkinson
U18’s Committee
U18’s Chair
U18’s Vice Chair
U18’s Membership Secretary
U18’s Competition Secretary
U18’s Recruitment
U18’s Governance
Club Welfare Officers
Kate Somers
Morgan Smith
Jo Brodie
Helen Kimber
Emma Shore
Rob Forster
Jo Westhead & Howard Lewis
SPRINT Editors
Roger Cross assisted by
Alison Gunn-Smith
sprintpoolerunners@gmail.com
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CHAIRMAN’S CHATTER
The COVID-19 pandemic is ensuring 2020 continues to
be a challenging year for many. Since the last issue of
Sprint, our club continued to successfully host a variety
of virtual club events - from weekly Individual Time
Trials to Club Announcements to Curry Nights to
Coaches & Committee meetings. I was pleased and very
thankful to see so many members helping to both
organise and take part in these activities.
Recently, the Government & England Athletics
guidelines allowed club training to resume, albeit with
lots of new controls in place. Despite not having access
to Ashdown track, we are successfully and safely
providing 'by appointment' training for 100+ members
every week, for both our senior and under 18 members. My heartfelt thanks
to our coaching team for rallying to the huge challenge and to Morgan Smith,
for being our COVID Coordinator. It is a delight to see members training - a
reassuring glimpse of the 'old' normal.
However, it has to be said that managing club activities in the current
environment is quite an additional workload for our wonderful volunteers, so
if anyone can spare a couple of hours a week to help please do get in touch
with me.
Like many, I wish I had a crystal ball to see what the coming months will look
like for our club and our running community. In the meantime, we have
launched a Virtual club championship (https://poolerunners.co.uk/2020-
virtual-club-championship/) and will continue to plan other events as and
when regulations permit.
I hope you will all be able to enjoy training and that you and your families
stay safe and well. Sarah
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AND WE ARE BACK, WITH A SOCIALLY DISTANT BANG!
Morgan Smith
As I’m sure you’ve noticed, since the middle of June we have been back with
our real-life, in person, socially distant training sessions! I just thought I
would provide a bit of background info and what led to us being able to start
training again, along with some of the key learnings so far, as I think it’s
always good to be transparent.
At the beginning of June, we held a Virtual Coaches Meeting to initially
discuss future plans for training after lockdown ended. But it quickly changed
course and we were discussing the EA guidance on how to hold COVIDcompliant
training sessions and how we could implement this into Poole
Runners.
After a couple more Zoom Meetings, a few late nights agreeing plans and risk
assessments, our Coaches were able to hold their trial sessions to make sure
everything was tickety-boo! A quick few changes to some risk assessments
and plans meant that we were able to advertise sessions and get the ball
rolling within that week – what a relief!
Our first week saw all sessions fully booked, offering 10 slots per training
event, and we ensured for full social distance guidelines to be followed, along
with some internal controls that we felt were necessary also.
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This first week gave us a lot of food for thought and we quickly learnt the
best way of booking sessions for our O18 and U18 sections, both taking a
completely different approach. Overs offering a register your interest style
booking system, and the Unders offering a rota-style booking system, where
Coaches would plan a week ahead who was attending. Both are now working
well, but only because of our amazing Jo Brodie pulling together all ICE
details, U18 Session Rotas and our Coaches Availability, our super Sarah Swift
co-ordinating our Wednesday Runs, and all our cracking coaches coordinating
all our other sessions on offer!
Current Training Sessions (all by appointment only):
Monday – Sprint Training at Fenners Field, and U18 Endurance Training at
Broadstone Rec
Tuesday – Endurance/Interval Training at Corfe Mullen Rec
Wednesday – Paced Club Runs
Thursday – Sprint Training at Fenners Field, U18 Endurance Training at
Broadstone Rec and Seniors/Older U18 Endurance Training at Corfe Mullen
Rec
Saturday – U11/QuadKids Training at St Joseph’s School
Please do put your name forward for sessions as they are advertised and
Coaches will rotate attendees as needed, to ensure everyone gets a slot over
the coming weeks.
As the guidance from EA changes and we’re able to relax the restrictions, we
will of course take every measure to do so, providing we are able to offer
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safe and guidance-compliant training sessions. A massive thanks and shoutout
to all who have been involved in the planning and delivery of our new
sessions, both behind the scenes and up on the fields. It’s been great to see
all the positive feedback, smashing photos and quick uptake! Long may it
continue!
I hope to see some of your smiley faces soon and catch-up over our 2m
spaced runs. For those who aren’t able to join us yet, I do hope you are
keeping well and as active as possible and look forward to seeing you in the
not too distant future!
Morgan Smith Vice-Chair
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7

MEET THE COMMITTEE
Peter Ferenczy – Treasurer
For those that don’t know much about me
I have finally been persuaded to put pen
to paper and introduce myself
I am the Poole Runners treasurer and
have been for a quite a few years and this
means I sit on the club committee. So, I
look after the money, pay the bills and
generally ensure the books balance and
we are financially well run. This means
not running to unsustainable losses but
also not making excessive profits as we
are a charity run for the benefit of you the
members.
I also get to stand up at the annual
meeting and answer any of your questions
regarding the finance. I am very happy to
answer any questions any time relating to
finances if you have any. I also look after
the 100 club where you can pay your fees monthly and stand a chance of
winning some money back.
Well that’s the boring committee job description out of the way and more
about me and my running career or not
I fell in to running purely by accident. My eldest daughter went to
Broadstone middle school where at the time they did cross country. I have 3
daughters who were never that keen on sport and were always giving me
grief when I watched it on telly especially when watching England play
rugby. It’s not a pretty site. Anyway, one day she came home and stated
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that she had run in the school cross country and come 4 th and wanted to join
a running club. A couple of weeks later I was taking her to the junior sessions
on a Saturday morning at lockers school. Deciding that it wasn’t worth
heading home I was soon being roped in to help by Rupert Pepper or going
out running with a couple of other parents and that was it I was hooked and a
few months later I did my first race completing the boxing day 10K round the
lakes run in just over 44 minutes.
After few years my daughter decided that teenage girls and running didn’t go
but I stayed and here I am 17 years later still occasionally running.
Thanks to Rupert and others I ended up running all sorts of events I could not
have believed I would have been involved in particularly on at the track. I
have done both hammer and triple jump both never to be undertaken again.
So here are a few of my standout memories
Being Dorset Veteran 800 and 1500m champion
Winning the club championship in 2010 – (this was due to John towner
having a drunken accident on a see-saw so not completing his 8 races) I have
never completed enough races to win anything since.
Any club mile event – love this event, seeing the U18s and seniors run
together, enjoy the atmosphere. It is also short so the pain doesn’t last too
long. My only regret is not breaking the 5 minute mile barrier having done
the event twice in 5:02
Running the Dorset Doddle (Weymouth to Swanage) with Steve Daish on a
very wet day and totally ceasing up on the way home and not being able to
get out of the car
My biggest running surprise was persuading my wife to run. I told her I had
booked a weekend away in Eastbourne without the kids which she was very
excited about and then I informed her I had booked us both in to the Seven
Sisters Marathon. Yes that was her first ever running event, we are still
married but she has decided she really doesn’t like running and prefers to
walk.
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Strangely enough for a Poole Runner the most racing bling I have is from
doing swimming events (Studland Sea Horse or Brownsea Island swim). For
this I blame Kate Towner my long time swimming buddy. I tend to be very
injury prone and one day at the club when I was bemoaning not being able to
run due to another knee, calf, achilles, foot, ankle injury she suggested I
should swim and so as well as running I also sometimes manage the odd long
distance swimming event and try to swim twice a week
Professionally, I am Engineer and for any of you who have run or walked
around Longham Lakes I designed the infrastructure and project managed its
construction and planting and so far is the highlight of my working life. If you
haven’t found it I can recommend a visit just to see the ducks.
I have found Poole Runners not just a club that has allowed me to enjoy my
running with others and encouraged me to achieve more than I believed I
could but I have also met some fabulous people, with whom I can share a
joke, have a drink, chat and have general banter (especially if involves sport
and Leicester City or Leicester Tigers). Although sad I have had the privilege
of being involved in saying farewell to two of our Poole Runners members.
Due to other commitments I do not make Sunday events very often and have
never managed a Sunday club run but can usually be found hobbling around
in the bar after a Wednesday Club run.
Pete
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“Not-track” Training
Andy Howse
The resilience and inventiveness of Poole Runners was brought home to me
soon after the start of lockdown. The Garden Marathon on 5 th April, initiated
by Colin Somers’ wonderful idea and turned into a £12,000 charity-raising
event involving scores of Poole Runners plus friends from several other local
clubs, was a brilliant team effort.
It was therefore no surprise that, when lockdown began to ease, PR coaches
and committee members rose to the challenge of providing alternative
training sessions for the club. Many local clubs had concluded that Covidrelated
restrictions made it too difficult to provide any kind of organised
training sessions. We thought it would be tough but not impossible. And we
believed that there was an imperative to provide our members - seniors and
U18s - with as much continuity as possible throughout this difficult period.
The committee and coaches reviewed guidelines set out by the government
and English Athletics. Several Zoom meetings later, we had sketched out
how we believed training groups could be run safely, providing alternatives
for track-based sprint and endurance, road endurance, U11s on Saturdays
and Wednesday club runs.
We assessed the suitability of various outdoor venues and produced a Risk
Assessment for each, identifying the hazards (Covid-related and other) and
actions that would mitigate the risks. We ran tester sessions using PR guinea
pigs to assess whether effective training could take place safely – see the
photos. And with a few tweaks we had success!
Sessions were restarted in mid-June, taking place five days a week and being
led by a dozen coaches, as many run leaders and quickly involving close to
100 club members. With no access to a track, finding something to replace
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Monday’s and Thursday’s sprint and endurance sessions was particularly
challenging. Les and Neil’s sprint sessions at Fenners Field in Merley have
been a big hit. Demand from U18s for Haydn’s endurance evenings at
Broadstone Rec is high and Matt and I really enjoy taking our groups on
Thursdays at Corfe Mullen Rec.
So what does a “not-track” session look like under Covid-restrictions? We
train on public recreation grounds and sports fields. No congregating is
allowed before and after sessions and hand sanitiser is available for all
participants. Each coach is only allowed to train a limited number of athletes
per session (initially five although this restriction was relaxed somewhat in
July). Athletes must stay 2m distanced at all times, with cones being used to
mark starting positions and lanes if required. We set athletes off at timed
intervals with the fastest first to minimise the need for overtaking. All
athletes must also respect social distancing with other venue users.
And the brilliant thing is that it works! We have measured straights and
loops covering short and longer distances, from 30m up to 1 mile. We do
intervals, fartlek, sprint relays and even hill sprints. Typically, we have 2-3
groups per session and the reaction from participants has been very positive.
It is currently hard to say when the Ashdown track may be available again for
training. In the meantime, we will continue with our alternative
arrangements. Later in the summer when the evenings draw in, making
training on unlit sports fields difficult, we will need to change our approach.
One option is to follow the excellent model pioneered by David Ozanne on
Tuesdays with road circuits under streetlights. Making this work brings
additional safety considerations, especially for U18 athletes. But I am sure
that, with thoughtful adaptations, the “non-track” sessions will continue to
plug the gap until we can return to the track.
Andy
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13

Hadrian’s Wall- National Trail
Mel Austreng
Like so many others, I have been missing running events during the lockdown
period. Pre-lockdown I had intended to take on some challenging ultras over
the summer of 2020 which would have taken me through some spectacular
scenery. Of course, like pretty much every other aspect of our lives, this all
had to change in light of the pandemic.
I consider myself incredibly fortunate that I was able, once restrictions had
eased, to go on holiday at all during this period. A treat made possible by
Ryan’s campervan (Felix). Going away in Felix meant that we could be entirely
self-sufficient, enabling us to continue to socially distance with relative ease.
We had planned to head up to Kielder park to explore the woodlands and
take in the spectacular night sky which is it renowned for. We spent several
days touring and cycling around the park and surrounding area. Stopping in a
new location each night meant that I was able to find a different place to
swim each day. My favourite being a glacial lake resting in the shadows of
Hadrian’s Wall and set miles back from anything resembling a path. It took
well over an hour to hack our way through the overgrowth to get to it, but it
was well worth the effort. In fact the trek to the lake was more arduous than
the swim itself!
It was on this trek to the lake that we ended up walking along a section of
Hadrian’s Wall. It’s remarkable that this wall has survived the test of time
over almost 2 000 years and that it once stretched right across the nation. I
have always wanted to follow Hadrian’s Wall from start to finish and now I
was standing beside it I became captivated by a strong urge to explore this
world heritage site further. I had read that it takes approximately five to six
days to walk the 84 mile national trail which roughly follows Hadrian’s Wall.
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The difficulty was that I had to return to work in four days time and therefore
wouldn’t have time to complete it…. or would I?
Never being one to shy away from a challenge a plan was hatched.
Essentially I was going to have to run it in order to cover the distance in three
days (allowing one day to travel back home and put the washing on!)
Coincidentally when I was packing for our holiday, everything that I needed
to take on this challenge happened to fall into my luggage! Never leave home
without your running vest and trail shoes!!
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After a quick pit stop to buy some maps and flapjacks the stage was set. Now
you may be wondering why you need a map to follow a wall, however, 2000
years is a long time and the vast majority of the wall has disappeared from
view. Having pre-arranged a meeting time and place with Ryan and Felix I
was dropped off at the start of the national trail in a very un-Roman carpark
in the aptly named WallsEnd on the outskirts of Newcastle. The beginning of
the run was unremarkable and all on tarmac winding through an industrial
area. Weaving my way along the river Tyne, I ran beneath seven bridges
(including the Millennium and Tyne bridges) and through the bustling city of
Newcastle itself. Then on past further industrial areas. Not very Roman.
Finally the path exchanged the tarmac for more interesting terrain and I
made the climb up to the sweet little village Heddon-on-the-wall. It’s possible
to make a small diversion from the path here in order to get a glimpse of the
wall. Eager to see something of the wall I was supposedly running along, I did
this… only to take a wrong turn when I exited the heritage site. I realised my
error after running several miles downhill in the wrong direction. Pretty much
running onto the A69 was a clue I had gone wrong!
Retracing my steps I found my way back to the path. The remainder of the
day was relatively flat and scenic. The path took me through beautiful
countryside, however, I don’t remember seeing a tremendous amount of the
wall. After 30 miles of running, walking and trying to work out where I was on
the map, I completed day one meeting Ryan at Humshaugh.
Day two began similarly to the way that day one had ended. Beautiful
countryside, but mostly flat. I was pleased when the landscape became a bit
bumpier and the terrain more varied. I ran past several roman forts. Initially I
stopped, took photos and studied the information plaque when I came to
these. However, by the end of the day I had run past so many that I no longer
stopped to drink them in. The area around Housesteads Roman Fort was
particularly picturesque with uninterrupted sweeping views across the
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landscape (I suppose this is no coincidence as the Romans would have
needed a clear view across the land). I slowed here as the terrain became
more technical and I needed to negotiate the stony terrain (the Romans
would not have been short on building material). After 35 miles of running
and picking my way over stony ground I met up with Ryan at Oldwall.
On day three I saw the last of the wall towards the start of the run, however,
after the countless forts and Roman ruins I took in the previous day I felt I
had received my fill of Roman history. The path led me around the outskirts
of Carlisle and back out into agricultural areas. I took a wrong turn once again
and was set right by a lovely
farmer who was kind enough to
point me in the right direction.
Although day three was my
shortest day, at 20 odd miles, I
found it felt rather long. The final
section takes you along marsh land
and into the ‘sands’. Perhaps I’m
spoilt by the dramatic coastline on
our doorstep, but marshland and
flat boggy sands is not really my
cup of tea. The trail ended as
unceremoniously as it begun, with
a plaque in a rather
underwhelming place.
They say it’s the journey and not
the destination that counts and I
think this can be said of the trail. In
summary, Hadrian’s trail is a
largely flat trail which is quite easy
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to run. It’s great for anyone who is into history and/or long distance walking
or running. However, in my opinion, the best bit is the middle bit as it offers
large visible sections of the wall, interesting terrain, beautiful views and good
pubs!
Mel
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Guide Running
Geoff Scott
Possibly one of my hardest
marathons l have competed in over
the years was when I trained and
ran with blind runner Don Planner
In the 1993 Poole Marathon. It was
one of the hottest days the Poole
Marathon had in its 11 year History.
Don had his garage converted into a
gym with a running machine which
he trained on most days, but to get
him used to running on tarmac
roads for the Marathon I used to
pick him up and drive to Branksome
Chine and we would run for miles up
and down the prom attached by a
short wrist band.
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Not long after the start of the
Marathon running over the
old Poole Bridge heading
towards Upton cross roads in
the early stages of the
Marathon
Running round by Poole Park
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About Halfway Don was really struggling with the hot weather and thought
about Pulling out. But I said I’d never DNF so we decided to walk the hills and
jog the rest.
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Coming into Poole Park about 600 metres from the Finish. We crossed the
finish line in 4:43:44
408th out of a field of 476 Finishers, they had Just started the marathon
presentations.
Winner Larry Austin, BAC 2:29:53
2nd Trevor Clark, PAC 2:33:05
3rd. Tracey Harris, B&H 2:40:41
1st Lady Tanya Ball, London Olympia 2:55:55
Don was very pleased to finish and I must say I was pretty tired myself. Quite
an experience!!
Geoff
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Recipe Using Courgettes
Meat option - Sarah Swift
Ingredients:
Chicken Pieces
Chorizo
Fresh tomatoes
Onion
Garlic
Courgette
Splash of red wine
Preparation:
Place all items in baking tray or similar, sprinkle over some smoked paprika,
cover with foil and in the oven for 45min to an hour
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Vegetarian / Vegan Option - Darrell Froud
For Four servings:
Ingredients:
1 tablespoon pol
2 carrots chopped
2 stalks celery chopped
1 onion chopped
1 teaspoon salt
Half teaspoon black pepper
1 potato peeled and cubed
3 cloves garlic minced
28 oz diced tomato - 1 795g can
8 cups veggie stock
2 courgettes
15oz cannelloni beans - 425g
can - rinsed and drained
3 cups spinach
2 cups elbow pasta (200g)
Preparation: Combine carrots, oil, celery, onion, salt, pepper potato in a
large pot over medium heat for 3 minutes.
Add garlic and stir for one minute.
Mix in diced tomatoes, veggie stock and courgettes.
Bring to a boil. Place lid on pot and simmer for 45 minutes.
Add cannelloni beans, spinach and pasta - cover and simmer for 10 mins.
Allow to cool before serving and enjoy!
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Running for Fun - Lessons from Lockdown
Alison Gunn-Smith
Lockdown has been strange to say the least. The last race I took part in was
the Wimborne 20; the last big one before the Greater Manchester Marathon
which was due to take place in April. A lot of training goes towards a
marathon as most will know and for my husband James and myself, this was
the longest we had ever run! Our world definitely changed when lockdown
began. We felt like we didn’t really have a purpose when it came to running -
we thought at the time all of that training had gone out the window.
We soon learnt that this is not the case at all - We have been enjoying
running for fun, exploring our local area (and some unfortunate hills) and not
worrying about how fast we can run a 5k in - none of that has really mattered
for us recently.
When you feel like you have lost motivation, remember that training will be
different during a time like this - try and enjoy yourself keeping fit and mix it
up.
I have recently tried to integrate a couple of sessions involving a bit of speed.
Here is an idea if you want a bit of fun, nothing too serious but to try speed
again:
- Use lampposts and trees as visuals - run a bit faster towards the visual and
be rewarded with a break when you get there.
- Fartlek - mix it up - faster and slower - use the same visuals for this.
- Use hills - run down every hill quickly (sounds great right?) or for a
challenge run up every hill quicker.
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Most importantly is to enjoy the process - running is an awesome hobby and
something I really look forward to doing and the best part - it’s free! You
don’t need to pay a gym membership for it. It is nice to just get out, see new
sights and build up the fitness. I have personally enjoyed the Poole Runners
challenges, particularly the selfies with road signs challenge - definitely got a
few laughs doing this! Looking forward to more races, parkruns and club
events, hopefully not in the too distant future!
Here are a few places I’ve explored locally that I thoroughly recommend for
running.-
St Catherine’s Hill, Christchurch (if you want a challenge)
Upton Heath
Canford SANG
Burton Bradstock - really scenic route up towards Golden Cap (would
recommend a combination of walking and running)
Spyway to Worth Matravers
Alison
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Sarah Allen’s Lockdown Experience
I do sympathise with those runners
that have had race after race
cancelled, but for me this lock
down has so far been a mostly
positive experience. Having only
signed up to just one race this
year, my running calendar has
been largely unaffected.
I was furloughed on the 1st of April
and swore to myself I would try to
make good use of every day. Back
when the gyms were open I had a
pretty strict regime of classes each
week. About 6 hours a week, fit in
around work and running of
course. With the gyms closed I was
excitedly planning much longer
running routes to make up my
exercise quota.
In the early stages of lockdown when the government advised 1 hour of
exercise per day, I found with the help of “plot a route” (thanks for the
recommendation Sarah Swift) I could get home within about 5 minutes of the
hour. It became a bit of a pace/ distance challenge. I finally got to explore
two incredibly beautiful places - Canford Sang (thanks for suggesting Kirsty
Cooper) and Longham Lakes. I’m a bit embarrassed to admit that I’d never
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visited these places before. I felt incredibly privileged to live in running
distance to these gems!
Before lock down I would never have referred to myself as a distance runner,
but it was something I’d been thinking about for a while. I was invited by Mel
to run with “Sunday running community“ based at the Customs House on
Poole Quay. It was the last week before everything shut. I did 10 miles which
trava told me was my longest run. It was pouring with rain and I was
definitely the slowest person there, but I kept up with the group. Decided I
quite liked this distance thing. Since then I’ve run a few half’s (very slowly in
the sun) and I think 14 miles is my longest to date in one go.
The cancellation of park run was difficult news for me. It had become a bit of
an obsession. I remember doing the elbow hand shake thing and bringing my
own tea to the last one; which feels like ages ago now. I was delighted when
the club started its own version. I’d already planned my 5k route before it
was announced. Knowing that my time would be displayed amongst the
other club members times, really motivated me to get out every week, and
keep up the pace. Although my times are not great, I’m positive they’d have
be a lot slower without this challenge!
I used to know what day it was by what classes were on at the gym, and 8
hours a day, Monday through to Friday were spent at work. Suddenly all
gone. Without the mid-week challenges and the zoom meets, I would have
been lost!
At the time of writing this I’ve done one Wednesday run. It was so nice to be
running with other people again. I’m so impressed with all the organisation
and dedication within this club that makes it all possible. So glad to be a
Poole Runner. Sarah
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hoenix running 24 in 24
Josie Harris
When the nation went into lockdown in March, I saw a number of brilliant
running companies move their races virtually. One in particular who I
regularly signed up with was Phoenix Running. The race Director - Rik Vercoe
is also the brain child behind Global Marathon Challenges and who I ran my
12 Marathons in 12 months from April 2018 to April 2019.
I'd done a few 24 hour races in the past; Endure 24, White Star running's
Frolics and really enjoyed them. This Phoenix running race - P24, was slightly
different. A 24 hour race that required participants to run a mile an hour,
every hour, on the hour, for 24 hours. No bunching of miles so you could
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sleep for longer, every 60 minutes for 24 hours I had to head out of my house
and run a mile. It actually doesn't sound too bad when you say it quickly!
At 8am on Saturday 21st June - the longest day, I set out with the dog and ran
for a mile. I stopped my watch and carried on walking the dog on Canford
Heath. Then at 9am, whilst still out on the dog walk, I ran my second mile. I
then came home, made a coffee, ate some toast and all of a sudden it was
9:59am and time to go back out and run another mile!
This continued all day, and it quickly became apparent that there was very
little I could do between finishing the mile and going back out to run the next
one. So I settled down each hour on the sofa and relaxed.
At 6pm after 11 outings, my friend came over to keep me company for a
while. I ate little and often, so no big meals were consumed. I stayed
hydrated and was feeling really good.
After returning from the 9pm mile I decided to start napping. I am the queen
of cat naps and can revitalise myself fully after a 20 minute power nap. All
was well, I was running for 10 minutes, then coming home, recording the
miles and times on my excel spreadsheet and then settling down for a nap,
alarms set for 5 minutes to the hour.
The 10pm mile still had a little light and then things got hard. And when I say
hard, I mean REALLY REALLY HARD!! My body, physically was fine. I was used
to running high miles and my legs and feet felt fine. My mind however was
starting to struggle with seeing the night stretched out in front of me and I
felt a sense of impending doom!
I donned the head torch at 11pm and ran loops around my local roads. The
trees were making spooky noises, the wind was playing tricks on me and
there were a lot of foxes hell bent on frightening the life out of me! It was
safe to say I do not like running in the dark.12, 1am, 2am and 3am were all
done, and I breathed a sigh of relief knowing that at 4am, the sun would start
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to peep through the clouds. And then the rain came. It's surprising how wet
you actually get in the space of 10 minutes! I went through a number of
clothes changes, shed a few tears but soldiered on.
5:10am I ran down my street and saw my friend back on my doorstep! She
had come over to see my last miles in with me and I weeped!! I was wet,
tired, hungry and only had 20 minutes of running left to do. But that 20
minutes was stretched over two long hours. The mental torture that gave me
was like something I had never experienced. I was so close to finishing and
had it been a normal race I'd have been done by 5:30am! But no, I had to sit
around and wait for 40 minutes before I could go out again, and then wait
another 40 minutes to do my final mile!!!
At 7am, I pulled my weary body up off the sofa gave my friend a weary smile
and off I trotted for the final mile. As I came back down my road my friend
was videoing me. The sense of relief to have finished was immense! I was so
proud of what I had done. After waving my friend off, I climbed into bed and
slept the day away, vowing NEVER to do a challenge like that again.......until
October ;-)
Josie
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Poole Festival of Running
Top 10k finishers 2006 to 2019
Mike Towner
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Never Underestimate A Bodyweight Home Workout!
Em Cox
Struggling to stay motivated? Mix up your training routine and try out this athome
CrossFit-inspired workout!
The aim of this workout is to complete it as fast as you possibly can, bearing
in mind that you will need to conserve some energy throughout the workout
for that last half mile run! I would recommend setting up an exercise mat in
your front garden/driveway (I live on a cul-de-sac so I’ve just been using the
road outside my house!), and starting the workout from where you set up.
The first part of the workout is a half mile run, so using your workout watch
or app on your phone, start the timer and GO - just don’t forget to turn
around at 0.25 miles/400 metres so that you’re back at your workout station
bang on the half mile mark. Then, move onto the next part of the workout
(working through the burpees, push-ups and air squats as quickly as you can),
and end the workout with the same half mile run that you started the
workout with! Take as many breaks as you need - but don’t pause the clock if
you do! The clock should be continuously running from the moment you start
the first half mile, to the second you complete the second run.
The workout structure:
½ mile run > 50 burpees > 100 pushups > 150 air squats > ½ mile run
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What on earth is a burpee?!
Burpees are a full body exercise used A LOT in metabolic conditioning and
functional fitness training. I use my exercise mat for these, as you can tend to
get sore knees and hands when performing them on concrete!
1. Begin in a standing position
2. Move into a squat position and place your hands on the ground just
in front of you
3. Jump your feet back into a plank position, and then lower your body
to the ground. Your chest must touch the ground here!
4. Push up through your arms so that you are back in a plank position
5. Jump your feet back to your arms, back to the squat position
6. Stand up from the squat position, and jump with your hands above
your head. Your feet must leave the ground, and your hands must be
above your head on the jump!
7. Once you’ve landed from the jump, repeat!
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Push-ups!
Everyone has done push-ups at some point in their life - even if it hasn’t been
since sports day at school! But, they are taught differently depending on the
type of fitness/sport. CrossFit push-ups start on the ground, with your chest
on the floor. You then push UP into a plank position, and then lower yourself
back to the ground - that’s one rep. You can perform these on your knees or
toes - toes are harder!
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Air squats?!
The word ‘air ’just means there is no equipment used - they are bodyweight
squats.
Start standing up straight, and squat down until your hips are at least parallel
with your knees. Keep your hands out in front of you to help keep your chest
upright - really focus on not letting your chest cave in - this will help keep
your lungs open and allow you to get more oxygen in! Don’t look down at
your feet - look out about 2 metres in front of you or directly ahead. The
move ends when you’re stood up again.
Good luck everyone!!
Em
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Fantasy Premier League
Poole Runners Super League
FINAL RESULTS SEASON 2019/2020
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Poole Runners ‘100 Club’
The ‘100 Club’ is an alternative way of paying your full club membership fees,
inc affiliation to England Athletics. You choose to pay a monthly direct debit
of £4 for full club membership, instead of the standard annual membership.
However, your name is entered into a monthly draw where you stand to win
monthly prizes of £50, £35, £20, £15 & 3 x £10
March 2020 Winners
April 2020 Winners
£50 Steve Claxton £50 Mark Tiller
£35 Chris Winiecki £35 Bruce Cameron
£20 Annette Mogg £20 Stephanie Green
£15 Trina Lindop £15 Nicki Ream
£10 Kate Towner £10 Janet Damen
£10 Reinhard Lehmann £10 Peter Ferenczy
£10 Janet Damen £10 Marion Frampton
May 2020 Winners
June 2020 Winners
£50 Derek Wingrove £50 Rob Brown
£35 Chris Stratford £35 Helen Guerrier
£20 David Ozanne £20 Vicky Jannson
£15 Kelly Amos £15 Ben Davidson
£10 Keith Fraser £10 Grant Phillips
£10 Kate Towner £10 Trina Lindop
£10 Emma Shore £10 Sarah Swift
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100 club winners continued…………..
July 2020 Winners
£50 Ron Walmsley
£35 Rob Mills
£20 Patrick Gedge
£15 Robert Campbell-Smith
£10 Faye Law
£10 Maria Ozanne
£10 Lu Sharkey
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Darren & Lucy
18 th July 2020
Over a decade ago I joined Poole Runners, thanks to my lovely friend Helen
Guerrier. Not an elite runner in any sense, I joined more for the social side
and to meet some friends to train with. Back then Darren was one of the fast
(ish) guys and so although we never ran together we had a few laughs at the
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various Poole Runners parties. Fast forward a couple of years later, a few too
many at the PR Christmas Party and flirtations began!
Darren & I have now been together for nearly 9 years and just last month we
finally decided to tie the knot, despite the pandemic!
With just 6 guests and Ned our spaniel, to give me away we had the perfect
day, I even managed a quick run before heading to the registry office!
Next year we’ll have a big party to celebrate. But despite everything, we had
the ideal day with our family.
Mrs Lucy Tidbury-Lock
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Poole Runners Virtual Club Championship
Saturday 1st August - Saturday 31st October 2020
Each event needs to be completed within the months shown below:
Moors Valley or Upton House parkrun course – August
1 mile – Club mile event – 5 th /6 th September
5 miles - Upton Country Park – August or September
10k - Castleman Trail – September or October
10 miles - Prom – October
A Facebook event will be created for each distance.
A map of the route will be displayed on the event page – please do not
deviate from this.
A photo/screenshot of your ELAPSED time from Garmin or Strava to be
posted on the FaceBook Event Page before the closing date (of each
event)
Only 1 entry per event allowed - if you attempt the course more than
once, please only submit 1 time.
Your best 4 races to count – you must compete in 4 events to qualify.
You must be a fully paid up 2020/2021 member of Poole Runners
(including social and second claim - by 14th August 2020).
You do not need to wear your vest.
Results will be calculated by age category - based on your age as at 1st
August 2020.
Minimum age 18.
Prizes will be awarded for 1st, 2nd and 3rd in each age category.
Awards will be presented at the end of the year.
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Club Mile (age 17 & over)
Sat 5th & Sun 6th September 2020
Due to COVID it will be very different to our usual track mile.
We are very aware that we must not be perceived by
members of the general public to be breaking any rules. The
Club asks for your understanding for the arrangements and
the reasons for holding the event over two days. On both
days 1 st runners to start at 9:00am onwards
It will be an out and back road mile held on the traffic
free closed road near the Canford Magna SANG.
Runners will be started at thirty seconds intervals,
fastest runners first.
Start times will be published a couple of days before
the event.
Age categories as of 1 st August 2020.
One of the five 2020 Virtual Club Championship
events.
No guest entries.
Club Mile trophies will be awarded in the follow
categories: - 17 to 19, 20 to 39, 40 to 49, 50 to 59, 60 -
69, 70 plus and overall.
Entries are free to paid up members as of August 14th
2020. Entries close noon on the Sunday 30 th August
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Thank you to everyone
who has contributed
to this issue of SPRINT.
The written material and information published in SPRINT express the views &
opinions of the individual contributors & do not necessarily represent the official
views of Poole Runners.
Poole Runners cannot be held responsible for possible violations of copyright
resulting from the publishing of any written material in this ‘magazine’
© Copyright Poole Runners
All rights including those in copyright in the content of this publication are owned by
or controlled for these purposes by Poole Runners.
Except as otherwise expressly permitted under copyright law the content of SPRINT
magazine may not be copied, reproduced, republished, downloaded, posted,
broadcast or transmitted in any way without first obtaining Poole Runners written
permission via the Editor.
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www.poolerunners.co.uk
Public group: facebook.com/PooleRunners
Members only group: facebook.com/groups/279100532132960/
U18’s Members Group: facebook.com/groups/U18poolerunners/
Couch 25k Group: facebook.com/pooleparkcouch25k
Monday Plod Group: facebook.com/Park-to-Poole-Runners
Poole Festival of Running: facebook.com/runpoole
Upton Summer Series: facebook.com/uptonsummerseries
Broadstone Quarter Marathon:
facebook.com/BroadstoneQuarterMarathon
Twitter & Instagram
@poolerunners
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