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Hi everyone,
We're back in full swing with a fantastic turnout for the Herts 10k and the first cross country of the season (great start - see the results below); our sunsoaked travellers have returned from Palma (see Viddy's race report); and there are lots of individual achievements to celebrate.
With the change in the clocks our evenings are suddenly much darker, so please remember to wear hi-viz.
Happy (and safe) running!
Lou and Speirsy
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Club 5k:
October's 5k saw 14 intrepid Arrows plus 8 marshalls braving the windy and rainy conditions for a quick jog round the block. (The special rain-proof clipboard worked a treat - apparently its first real use!)
Firstly - thank you to all marshalls: Georgie, Chitra, John R, Joanne W, Louise, Graham and Peter.
We had three first-timers to the 5k: Jackie Odetti, Rowland Hughes and James Hackett - welcome - hope to see you back soon. Congratulations to Jackie who came in first place closely followed by Rowland. With a huge 26s PB, Pierre-Louis came in third place (paced by Viddy, who provided a VIP service by also carrying his glasses and shouting directions!). Laura H secured a 12s PB for this event and first lady - great results in tricky conditions.
We saw a tight race between James and Tom, with Tom managing to just pip James in the end with a superb 18:55 - exciting stuff as they tracked each other round the course. Well done to all runners. Full results on the website soon at Arrows 5k handicap.
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Parkruns:
So many Parkruns, so many Arrows, so little time to do it all justice. If you're not a member of the facebook world, you're regularly missing out on regular reports from John Rowlands, Steve Bowran or Louisa Thompson (sorry if I have missed anyone!). We did spot some PBs in St Albans this month: Gareth (21:39), Laura H (20:05), Jo Reid (21:40), Paul Goodwin (17:50), Alex Smith (17:53), Joanne R (24:53) and Chris C (19:58). Great to see newcomer Andy Duckworth and congratulations to Steve B on achieving 50 parkruns.
Parkrun is such a popular thing to do! All you have to do is 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 anywhere. Don't forget, it is FREE, there is no pressure and you can go every week if you want! Check out fb events for future 'away' parkruns.
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We had an amazing show of Arrows in the Herts 10k with around 50 runners plus Colin and his team marked out the course and helped with the organisation. There were some fantastic times, but above all it was great to get such a presence in our local race.
Palma - it was a touch warm for running, but great for the spectators! David, Chitra and Lloyd completed the marathon (a great mental as well as physical achievement as they found themselves in a very sparse field once the half marathoners had peeled off). Jen F, Louise and Graham ran the half and Colin exceeded all expectations in managing to cover 30k of the marathon based on a max distance in training of less than 10k (and he could walk next day!). Thanks to Phil for the lovely photos and to Jen C, Sarah, Yve, Debs and Caroline for invaluable support.
Stort 30: Andy J did amazingly and coming 2nd, in this event which included the UK Trail Running Middle Distance Championship. He was only beaten by Team GB athlete Craig Holgate who set a new course record!
Gordon ran an impressively speedy 62:55 in the Great South Run 10 miles in Portsmouth, trying to catch sight of Moses Kipsiro...
Congratulations to James Izzard who ran his first marathon in a fantastic time of 3:29 in Amsterdam. Also to Patricia dipped under 1:42 to get a PB in the Stevenage Half and to Scott who did 1:37.
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Sunday League Cross Country #1 - Cheshunt
30+ Arrows came up trumps at this standard opening to the Cross country with the ladies making a clean sweep of all A. B and Vet team categories, whilst the men achieved a narrow margin over main rivals Royston to take 1st place in the Vets (through some strong running from Steve Bowran who led the Arrows field out until the last lap). The men also managed to achieve 4th and 3rd in the A and B categories. Sadly missing many of our Arrows friends away in Palma, we're hoping everyone can turn up for the next event in Trent Park on the 22nd November!
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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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The Sunday Cross Country League
Having achieved a clean sweep again for the ladies in the event at Cheshunt, we continue to need at least 8 ladies and 13 men to get both A and B teams.
More details to follow - but some guidance here for last season and please consider the following dates for your diary. All on Sundays starting at 10:30am, typically meeting up at the Amble in at around 9:00 - 9:15am in order to organise lift sharing
22nd Nov TRENT PARK
6th Dec WILLIAN, LETCHWORTH (WAS STEVENAGE)
17th Jan WATFORD
14th Feb ROYSTON
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14th Nov (Sat): Dirt Half
If you were unlucky with St Neots entry, why not try this instead near Leighton Buzzard? There are a few Arrows already going. The race follows the canal towpath north to Stoke Hammond with stunning views, climbs through beautiful countryside to Great Brickhill then passes through the scenic Stockgrove Country Park before following the Greensand Ridge back to the start via the canal towpath. Details here
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15th Nov: St Neots Half Marathon
Apparently there are loads of Arrows going to this event, so do try and share lifts. Please note that you can only do official transfers up to the 1st Nov (email keith@nicetri.co.uk) and there are strictly no transfers or entries on the day. St Neots Half
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15th Nov: Watford Jogger's Autumn Challenge
The course has always been fun through the woods and they've extended the fun by an extra mile to make the course 10k. A great alternative to St Neot's and we've been successful at securing the Autumn Challenge trophy over the years. Come try it. Watford Autumn Challenge
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26th Nov: Club 5k
The last Club 5k before Christmas - we are on the winter course starting and finishing at St George's. Runners and marshalls all get 5 points for the Arrows League, and we need lots of marshals for this route please. We meet a bit earlier to sign in and give food orders for the social afterwards at the Engineer (or you can just come for a drink - all welcome!). This is is a handicap race, so everyone can win, and if you haven't done it before, we can usually find someone to run it with you.
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29th Nov: Hatfield 5 Mile
Another PB potential course - it is 1 lap of five miles and is flat and is on predominately quiet lanes and pavements including part of the Alban Way. See here for details.
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28th Dec: Buntingford 10 miles
The last Club League race of the year and a great opportunity to run off some of those Xmas excesses. It is a slightly undulating course in places, but well-organised event. See Buntingford 10 for details.
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The 2015 Club League
Roger is currently heading up the League with David and Chita not far behind. We're nearing the end of the year - but with 3x cross country, St Neots, Watford Autumn Challenge and parkruns and Club 5k, it is not over yet and you can certainly boost your position if you haven't considered the league before or thought you'd left it too late.
A full list of the 2015 League races and current results is on the website Club League 2015 and League races are highlighted in red above. Most will be set up as Arrows Facebook events, if they haven't already.
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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Arrow of the Month for October is Laura Hicks, she is a regular on club nights and has been getting increasingly speedy as well as putting in some amazing feats of endurance in TR and the Stampede. Read her profile and those of past Arrows of the Month here.
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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We've heard a few people bemoaning the onset of winter weather, but also now hearing a not so familiar "putting on my winter coat" when referring to that extra kilo or lbs a few appear to put on. Having thought this was specific to the holiday period, it appears there is evidence that many will layer on a bit of extra weight during the darker, colder months. Here's some interesting tips from a UK source, which includes stocking up with more food! (Good food mind, not sugary drinks).. also getting more exercise... so you might want to try a few slow plods out in the mud in anticipation of a rampage in a cross-country event. Whatever the outcome - stay lean (if not clean.)
Here are some sensible tips on winter running from coach and writer Sam Murphy winter running hints
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Where are Arrows out running???
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Do you have a rave route and would you like to make sure everyone knows about it..? Please let Lou or Speirsy know!
in the meanwhile - go to http://www.mapmyrun.com/routes/ and search on ARO (the old Arrows spelling.... you'll get 66 routes!)
One good longer route is: AROs 14m Brocket Hall taking you out to Brocket Hall via Wheathampstead and returning via Coleman Green and Wheato once again. Familiarise yourself with the route and you can cut some out by looping back before you get to Brocket Hall.
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Specials and circuits
- Please watch out on the event ticker on the Arrows website for special events. Email the captains if you're looking for something special - whether speed or headtorch sessions!
Socials
- Tues 17th Nov - Cake night after the run
- Thurs 26th Nov - Engineer after the Club 5k
- Sat 30th Jan - Arrows Annual Party and Awards incorporating the AGM. It's at OA's - details to follow, but get the date in the diary now!
Arrows Kit
Louise will be ordering some more white iron-on letters for race kit soon. If you want some then please contact Ladies Captain. They cost 13p each and full instructions are provided.
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.
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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RACE REPORTS
Please do send us any of any races or adventures!
Palma Marathon
Chitra: It was hot. Very very hot .....
Viddy: This year’s away marathon/event was in Palma. In total four Arrows ran the marathon or most of it (Chitra, Viddy, Colin and Lloyd), three ran the half (Louise, Graham and Jen F) and some roadies turned up to stalk us.
So, impressions. Excellent venue – Palms is a beautiful city and there is lots to do in Mallorca. The food is great and varied, and the Arrows team meals were a definite highlight.
Regarding the actual event, the pre-race organisation was not good, and included a surprise, unreceipted, cash-only €5 charge to cover “insurance” and lots of unnecessary queuing. The route was mixed with the first 6 miles a straight and relatively flat out-and-back along the seafront, followed by 6 miles of winding up and downhill through the city. Those running the marathon got the pleasure of repeating the two legs. The weather (mid-20oCs) was perfect for the roadies, but stupidly hot for many of us. Lots of water provided in bottles along the route (I drank 2.6 litres during the race), and free beer at the end.
Would I run it again? No!
Would I go to Mallorca again? Definitely!
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