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Hi everyone,
Well the racing season is well and truly underway and we've seen some amazing achievements, congratulations to everyone whether it was your first marathon or your last (hope not!), your first entry into triathlon or you got along to parkrun - great stuff. We have the Milton Keynes marathon coming up on Monday and good luck to everyone - we'll be cheering you on!!
Before that, we'd love to see a mass turnout or red Arrows vests at St Albans parkrun this Saturday. If you cannot run then come and marshal - there are still spaces listed on the roster.
Please note that Simon T is organising a post race social for the Wheathampstead 10k - at the Skew Bridge at 1pm following the race. Everyone is welcome including families as we'll have a whole room to ourselves - email Simon at social@harpendenarrows.co.uk to let him know if you are interested.
Lou and Speirsy
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Club 5k Feb:
We were sorry to have to cancel the 5k in March, but felt that there was just going to be too much going on at St Georges that night. A number of people did go out for the normal run and then to The Engineer.
Looking forward now to the running the 5k on the Summer Nickey Line route on April 30th. Please try to turn up early enough to register, order your food if going to the Engineer and understand any requirements for Marshalling if you are volunteering. Richard Moreton and Speirsy are trying to jump into support Lou more in this so that she can either 1) take a rest 2) actually run the event! Always on the look out for more helpers to organise this monthly event though. Please ping us an email.
Parkruns:
Congratulations on PBs this month go to Gordon (18:16), John R (21:38), John C (21:58) and Riana (21:26). Ian Long also came along on a trip back to UK - sorry we missed you.
Well, it used to just be the St Albans Parkrun, however, there is now competition from Tring, Pasanger and Luton, and Gadebridge (Hemel) is up next. St Albans remains the most popular and does count towards the Arrows League - but do go and run any of them (but this Saturday it's St Albans!). Results, for example for St Albans, can be found at http://www.parkrun.org.uk/stalbans/results/malepointstable/ however, your results will compile wherever you run or register.
We suggest you just register in advance at http://www.parkrun.org.uk/stalbans. They email you a barcode, which you bring with you when you turn up at any of the events (Verulam Park by the museum in St Albans).
Don't forget, it is FREE, there is no pressure and you can go every week if you want! Thanks to everyone who contributes to corralling support to attend these inaugural events and to John who's trying to organise the maximum number of Arrows at St Albans on 2nd May
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Race results.....
Flitwick had an all male contingent including Simon T (43:16), Paul Geary (43:35), Chitra (PB again of 47:46) and Lloyd (48:15).
Congratulations to Michael for coming first in his age category in the Eton Dorney 20k with 1:32:54.
Manchester Marathon - well done to Helen (3:50:30) and Peter Edge (3:46:49) and Graham Halkyard achieving 3:15:59.
Steve Hoskins knocked out his 8th of 12 half-marathons at Hillingdon in 1.44.55 so not his fastest but he's still "very pleased". Next stop Milton Keynes - hopefully some of us will see him there.
Brighton Marathon for Laura and Jamie Nathan. Laura had been ill beforehand but still managed to achieve 4:24:23 and Jamie did 4:11:02.
Patrick achieving 1:28:02 in the Plusnet Yorkshire Half Marathon run in Sheffield. He said "Course profile beastly for the first 5 (made worse by hellish headwind); fast for the last 8… reflected in range of mile times from 8:14 in mile 3 to 5:58 in mile 12 (last 10K in 38:28)".
Sandy 10 miler saw great times from Michael (1:13:24), Emily 1:21:54, Chitra (1:22:54), Dee 1:31:29 and Jillian 1:37:46.
And last, but not least, London Marathon: we had 23 Arrows running and lots more went to cheer. First Arrow home was James Chasen in an amazing 2:52:47. There were also PBs for Ammon (2:53:54), Andy J (2:54:07), Patrick (2:59:59), Hannah T (3:01:15), Karen (3:22:24), Paul Geary (3:37:47), Gareth (3:58: 41), Joolz (4:09:30) and Georgie (4:22:18) - sorry if we missed anyone. Well done all of you and also to those whose race didn't go according to plan and those doing their first marathon.
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Race Reports
Please see those below and send your race reports to captains@harpendenarrows.co.uk (if you don’t send them, we are likely to have missed someone! ).
We'll also try and make sure we get press coverage when we can - send to the captains or post on facebook and we'll see what we can do. Needs to be by Sunday evening in order to to write the copy and get to the various Sports Desks.
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Lots of potential races and events on the Arrows website. Some are listed below (Club League races are highlighted in red). http://www.harpendenarrows.co.uk/web/index.php/race-list
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30th April: Club 5k
We're back on the Summer Route - a nice out and back along the Nickey Line. Run or Marshall - 5 points for the Arrows League. Still meet at St George's first to sign in and give your food orders, but if you arrive a bit late and go straight there - the start is down the steps on Hollybush Lane and along to the railway arches.
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2nd May (Sat): St Albans parkrun - flashmob
We are planning a mass Arrows turnout at this parkrun - both for runners and volunteers. It is the bank holiday weekend, but do try and come along if you are here. Those who have recently completed a marathon, please sign up to volunteer and let's see if we can get a sea of red vests all round the course.
To volunteer, you need to email the organisers on: stalbanshelpers@parkrun.com.
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Mon 4th May: Pednor 5 miles
For those that aren't racing in MK (or want to do both!), the Herts 5-mile Seniors Champs are in Pednor near Chesham at 7pm see here. (There is also a walk at 5pm and a combined prize for both).
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17th May: Wheathampstead 10k
Our local 10k and a Club League race (not a 'best of'), we usually do very well in individual and team prizes. So, let's see a really good turnout. Enter here: http://www.wheathampstead10k.co.uk And don't forget to come along to the social afterwards.
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28th May: Club 5k
It's the Summer Route - a nice out and back along the Nickey Line. Run or Marshall - 5 points for the Arrows League
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7th June: Whipsnade 10k
It's all happening at the zoo again - a fun day out with a bit of running thrown in, what's not to like? http://www.zsl.org/zsl-whipsnade-zoo/whats-on/zsl-whipsnade-zoo-stampede. An optional Club League event.
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14th June: St Albans Half Marathon
This is a Club League event (not a 'best of') so put it in the diary now. http://www.stalbanshalfmarathon.co.uk/
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19th June (Fri pm): Marston Forest 5k
This is PB potential flat, scenic course and they usually sell burgers and stuff afterwards. Quite a lot of Arrows have run this over the years and we can thoroughly recommend it. Enter here.
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28th June: Herts Hobble
This is a lovely, fun (cheap!) event where you can choose to run or walk the 15-mile or 27-mile course armed with map, directions and a mug. It does fill up quite quickly so download your form from here - quite a few Arrows already entered.(Note, transfers are strictly not allowed).
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5th July: Luton Series #1 - John O'Callaghan 5 miles
This is the first race of three in the Luton AC Summer Series. It starts at Venue 360 in Luton and goes into Luton Hoo - bit hilly but well organised. You can enter the whole series or individual races. In the past, the few Arrows who have entered have come away laden with individual/team race and series prizes (often bottles of wine) but we can't always field full teams so do come along if you can. Enter here
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5th July: Bushey 10k
Incorporating Herts Vets 10k Champs (but clashing with Luton series). Enter here
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12th July: Luton Series #2 - Wardown Park 5k
This is the second race of three in the Luton AC Summer Series. You do not have to have run #1 to enter this. Teams do not have to comprise the same people each time either. Enter here
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17th July: Luton Series #3 - Luton 10k
The final race in the Luton AC Summer Series. It starts at Venue 360 in Luton and goes through Luton Hoo and down to Swan Walk a very pretty, very local but bit hilly route. Enter here
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25th and 26th July: Thunder Run
We have entered a number of teams in this 24-hour, off-road, 10k team relay event. There is a high likelihood that spaces will become available as we get nearer the time, so if you would like to go on a reserves list, please let Louise know at Ladies Captain. Details of the event are here and if you want to find out what it is like, just grab someone wearing a TR24 shirt!
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30th July: Fairlands Valley 3k relay race
Includes Herts Senior and Vets Relay Champs. Details not available yet.
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2nd, 6th, 30th Sept: Hatfield 5k Series
Advance notice of this fast flat event: Hatfield 5k which includes Herts County Senior and Vets Champs.
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18th Oct: Arrows Away Event - Palma
This year Arrows are off to Palma where there is a marathon, half marathon and 10K. You can fly from Luton and there is a wide choice of accommodation. The weather may be a little warm, so why not make a mini holiday of it? Enter here
Quite a few Arrows are already signed up and these are always really enjoyable events.
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The 2015 Club League
Well, the ladies are still occupying the top positions in the League with our Ladies Captain in first place, closely followed by Hannah T and Sarah D. Roger is the first of the men and then more ladies! It is still very early days and a lot can change in a short time, so everyone is in with a chance. Go have a look at your plans for the year and see how you can do! We're looking at spicing it up this year - so watch this space! Full results will be posted on the website shortly.
A full list of the 2015 League races is on the website Club League 2015 and League races are highlighted in red above.
Please enter as "Harpenden Arrows" and, if you do unofficial race swaps, you must inform the captains no later than a week after the event or they cannot count for either party.
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April's Arrow of the Month is Justin Busby. Justin loves running so much that if you ever want to add on another 5-10 miles after the club run, he's your man! His profile will can be seen here along with other past Arrows of the Month.
If you think of someone you would like to nominate - please do let the Captains know.
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Training tip of the Month
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Is your bum all that it could be...?
No, it's not an advert for the latest craze in plastic surgery, but an attempt to get you to think about your glutes. A number of Arrows have reported that their physios have told them they have weak glutes - and those who haven't possibly haven't visited a physio recently!
Most of us aren't sprinters so we get by without well-developed posteriors, but the glutes have to work really hard for distance runners too, and all the sitting we do means they get weak and inactive and that's when the trouble starts.
But do not despair, you can re-wire your brain to start activating your glutes and carry out strengthening exercises. Lou's recent tips included the following:
1) Bridge building up to having one leg raised/out straight and lower/lift bum 10 times each side, repeat.
2) Lateral band walks - pilates band tied in loop, walk side steps 4 each way 10+ times lifting leg as if stepping over something.
3) squats but at point where you almost fall backwards
4) or stand facing door with pilates band shut in door and one foot inside band, then pull leg backwards engaging glutes x about 30... Just ask her to demonstrate at club nights!
There are lots of other exercises you can do for glutes - check out these articles from RW How to activate glutes and Glute strengthening plus a list of articles and videos.
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Specials and circuits
- Tues 12th May: Summer Southdown Special 5 miles leaving at 7:30pm prompt from the Co-op.
- Tues 26th May: 5-mile Slow Run Special from St George's leaving earlier than usual at 7:20pm.
Socials
- Sunday 17th May - Post Wheato 10k lunch at the Skew Bridge. Reply to facebook invite or email Simon T on social@harpendenarrows.co.uk if you want to come.
- Tues 19th May CAKE NIGHT
- Thurs 28th May - Engineer after the Club 5k
Arrows Kit
If you want Arrows kit please download an order form from here and hand it in to Colin with your payment. We have vests, T-shirts, hoodies, hats and caps, but if you have some suggestions on other kit you'd like, contact the captains or Colin.
If you want some white iron-on letters for your race kit then Louise has them (contact Ladies Captain). There are some in stock and we will re-order from time to time (cost 13p each and full instructions provided).
Supporters' flags
We have 2 large red Arrows flags - great for spectators contact Ladies Captain if you wish to take them to an event.
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Happy running,
Louise and Simon captains@harpendenarrows.co.uk
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Who will send one in - sorry if we've missed any that were!
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