A&T cross-country 31/10/09

All

The next race in the x-country champs is this Saturday at Boggart Hole Clough, Charlestown Road,Blackley,
Manchester.

Ladies race starts at 2.00 pm & men's race starts at 2.30 pm

For those of you wanting to travel in convoy please be at Gin Pit for 12:45 pm

If you raced at Heaton Park then wear the same number (SEL league.) If you don't have a number then see Pete Mulleady on the day I will not be there as Laura is running in Mansfield

Cheers
Mark

Club Meeting 25th October 2009

Club Meeting 25th October 2009


Attendees (Committee) - Garry Baines (GB) Terry Gardiner (TG) Paul Jackson (PJ) Peter Mulleady (PM) Mark Riches (MR) & Bob Stevens (BS)

Gill Pimblott race – reminder that the race takes place on 15th November & we want as many runners as possible as well as helpers (especially car park attendants) TG has spoken to the chairman of the homeowners association about alternative places to park to avoid the problems we faced at GP5 & has a possible solution. As the race is for charity there will be no official prizes so as in previous years we would be grateful if each member could donate a prize (bottle of wine / chocolates etc.) Bob will encourage his girls to race & GB will get something in the local papers. Finally Ron Hill OBE has agreed to present the prizes; he is also racing

GP5 – A big thank you to TG as this month’s GP5 was his first as race director & he did a great job

Lady Captain – Brenda has decided that she no longer wants to be on the Committee & it has been decided to ‘shelf’ this position for now

Coaching courses - BS / Dave Pritchard & Simon Ford will do the Level 1 course on 5th December

Halloween Spooktacular – reminder that this takes place on Saturday 31st October starting at 18:00 / children do not have to leave at 21:00 & adult fancy dress is optional but encouraged

Fell league – we have been accepted in to ‘run the moors’ GP which includes quite a few established fell clubs. This should raise our profile in the fell community. Fixtures not yet published but usually mid-week so unlikely to clash with road champs but PJ & GB will liaise with each other over dates

Xmas presentation – voting forms will be circulated towards the end of November with a deadline for return of 12th December

Central Lancs GP – Lostock have withdrawn from the GP & the Lostock 6 has been cancelled (after 26 years!) GB has offered to help with staging the race on behalf of CLGP. If all else fails then Swinton may be able to fill the gap with a new 5.2 mile race. CLGP now has only 8 members, which means 8 races next year

London Marathon places – the Club has received 3 guaranteed places for the 2010 race. If you applied for a place, were officially rejected & would like to apply for a Club place please email MR mark.riches@hmrc.gsi.gov.uk  Priority will be given to those who have not had a Club place in the past & if there are more than 3 applicants it will be ‘names in a hat’ (Denise Babynec & Mark Ruscoe both put their names forward at the meeting) Deadline for applying is Friday 20th November

Duathlon – the first race in the series was a great success & the message from BS is “if you have a bike give it a try.” Apparently you can even do it with a mountain bike!

Performance of the Month – this is a new feature; coaches & captains will each nominate a stand-out performance
• Peter Chan nominated Simon Ford - Natterjack 10K (35.24) & GP5 (28.58)

• GB nominated Scott Christey - Natterjack 10K (37.32)

• BS nominated a group of runners who could not run 100m when they started & are now running 5 – 6 miles – Chris Mulroney, Kelly Drysdale, Lynn Carter, Andrea Goodwin and Hannah Bowring.

• MR nominated Rufus Bennett - GP5 (30.24)

Message from Bob Stevens

Performance

For all the girls from our group who came to this club about February as walker / joggers, but this month have been running 5 to 6 miles training which is a fantastic achievment:-
Chris Mulroney, Kelly Drysdale, Lynn Carter, Andrea Goodwin and Hannah Bowring

Well done girls, keep it up.

Bob

Palma Mallorca,half marathon by Derek Coop

It was a early start with nearly 8,000 runners,race got under way 9am.marathon and 10k all included.It was colder than last year but ideal conditions for the athletes.


Myself and Mark lysycia started the race at a good pace,with split times at 43mins and 44mins for mark..The atmosphere was brilliant,more like a carnival.spurring everyone on.

It was flatish course with a couple of hills thrown in,but the cool weather helped the runners on the day.

I came in at 1hr 32. 38...Mark 1hr 36.22

Our room mate Colin Rigby(Horwich) came in 4th 1hr 13..

A race not to be missed next year. Well organised and fantastic support for this, the sixth Palma full/half Marathon/10k
Date next year for your diary Sunday 17th October 2010

Report by Derek Coop

Monthly Meeting

Hi All

It’s our monthly meeting this Sunday. Committee meeting starts at 7pm and the main meeting at 8pm. Let me know if there are any hot (or cold) topics you would like discussing.

Items on the agenda so far are Gill Pimblott race, Spooktacular, Coaching, and performances of the month.

All the best

Pete

Clarification on prizes for Duathlon Champs

Just to clarify that if a vet or super vet wins the overall Duathlon Championships they would win the overall championship trophy and the 2nd vet would be promoted to 1st vet.

This applies to both the men and ladies.

Regards, Bob.

Bradford 10 - By Steve Coleman

Bradford had a group of races yesterday, including a five miles run running along side the 10 miles one for the first half. I did the 10 mile run which was a urban hilly race with fine views of Bradford back streets. Did a time of 1h 6m 12s and 42nd of 551 finnishers. They are doing a marathon next year but I think I`ll miss that one out !

Rivington Fell Training- Sunday 25th October

There will be a fell training run this Sunday for anyone who fancies a run out. Setting off from the Top Barn at Rivington (about 5-6 miles).

We will meet at Atherton Railway Station to leave at 8.30am or just meet us up there.

All members are welcome especially those who wouldn't mind giving fell running a go next season for the first time.

Drop me an email or text me if you are up for it (details on fell page).

Thanks,

Paul Jackson.

Gill Pimblott Memorial 5k - 11th July

July 11th sees the running of the Gill Pimblott Memorial 5k race and 1 Mile Fun Run.
All the money raised at this event goes to Dr Harland at the ABC fund for the fight against breast cancer.

We really need to see as many people taking part as possible so that we can raise as much money as possible.

The race is only 5k (3.1 miles) and is easily manageable by ALL members, so please pick up a form at training or download one here http://www.ukresults.net/forms/100711pimblott.pdf and lets see a bumper number of entrants.

Or you can enter online here http://www.ukforms.net/onlineforms/php/Applicant.php?EventID=457

After the race, there is a raffle and refreshments available – again, all money made going to the charity.
One thing that we do request is that all members of A&T donate a prize to the raffle – either a bottle, box of chocolates, tin of sweets, unwanted gifts etc.
You can either give your donation to a committee member or bring it on the morning of the race.

I also need volunteers to help out with the running of the race – there is a list on the right, so if you are not running please help out and fill one of the roles.

Palma de Mallorca Half Marathon

Mark Lysycia recorded 1:36:22 in the Palma de Mallorca Half Marathon yesterday. Colin Rigby of Horwich RMI finished 4th.

Green Drive 5 - by Garry Baines

4 A&T runners out at the Green Drive 5 in Lytham yesterday.
Paul Mannion achieved his season's best for the distance in 27:21.
Other results included Ian Hamilton 35:59, Wayne Babynec 36:22, Laura Babynec 44:37

Natterjack Seaside 10km - by Garry Baines

9 A&T runners made their way to a chilly Southport on Sunday morning to compete in the Natterjack Seaside10km in and around the environs of Victoria Park. Two of the runners produced fantastic performances.

Simon Ford, in the form of his life, produced a wonderful run to finish 7th overall from a field of 689 runners in a time of 35mins 24 secs wiping 35 seconds off the PB he scored at Rufford in September. He's set a new benchmark for himself now and may contemplate another crack at his PB before the end of the year.

The second outstanding run came from Scott Christey, who finished 21st and clocked 37mins 32 secs, again another huge PB. Scott got off to his customary quick-fire start and soon settled down to master the flat but winding course.

Troy Topping, short of training, achieved his aim of a sub 39 minute finish with 38:58 and Garry Baines followed up his PB at Rufford with another consistent run of 42:22, albeit a little short of his target of sub 42.

Paul Mason ran strongly to finish in 46:25 followed by Leonard Unsworth who crossed the loine in 51:21.

Julie Jenkins came home in 57:45 and Helen Minshall will be very pleased with her time of 58minutes dead.

Finally Joanne Fairhurst followed her exploits in Berlin, with another steady run of 1:04:44 just 14 seconds outside her PB.

A&T Duathlon Championships Race 1 of 3 - Sunday 18th October by Bob Stevens

The first A&T duathlon saw 17 taking part which was a great turn out in cold conditions.

The bike ride ended with no casualties or punchers with only one rider (John Lee) going the wrong way, one on my tricks !

The outstanding rider of the day was Tony Quinn winning the bike event in 37 mins 24 with John a possible winner if he gone the right way 2nd !

In the run event the two big guns Peter Chan and Leigh Harrier Sean Spillane battled it out with Sean coming out on top taking the overall 1st position with newcomer Peter Chan and my dark horse Gary Atherton joint 2nd.

I was proud to see 4 of the girls take part in the event with Brenda coming out overall Lady Winner.

I hope the 2nd Duathlon on 22nd November will encourage more of our members to take part, if you have a bike come down..you will love it !

Myself and Craig would like to say a BIG thank you to timekeepers Debbie, Sharon and Anita they all did a great job and also thanks to Brenda for the coffee, tee and biscuits.

Full Results

Run (4 miles)

1st Sean Spillane 26.17

2nd Peter Chan 26.31

3rd Gary Atherton 26.56

4th Mark Ruscoe 27.18

5th Peter Mulleady 27.50

6th Craig Bradbury 28.05

7th Peter Clegg 28.31

8th Terry Hughes 29.03

9th John Lee 29.36

10th Bob Stevens 31.03

11th Tony Quinn 31.04

12th Brenda Wane 32.53

=Jim Greig 32.53

14th Lyndsey Carter 35.07

15th Stuart Tetlow 35.28

16th Marjorie Leigh 37.02

17th Michelle Fairclough 37.10

Bike (12.1 miles)

1st Tony Quinn 37.24

2nd John Lee 37.42

3rd Craig Bradbury 37.57

4th Gary Atherton 38.01

5th Bob Stevens 38.04

6th Sean Spillane 38.06

7th Peter Chan 38.26

8th Mark Ruscoe 39.01

9th Peter Clegg 39.04

10th Terry Hughes 39.17

11th Peter Mulleady 39.48

12th Stuart Tetlow 40.12

13th Jim Greig 40.33

14th Brenda Wane 41.31

15th Lyndsey Carter 44.14

16th Marjorie Leigh 44.42

17th Michelle Fairclough 48.12

OVERALL RESULTS

1st Sean Spillane 64.23

2nd Peter Chan 64.57

= Gary Atherton 64.57

4th Craig Bradbury 66.02

5th Mark Ruscoe 66.19

6th John Lee 67.18

7th Peter Clegg 67.35

8th Peter Mulleady 67.43

9th Terry Hughes 68.20

10th Tony Quinn 68.28

11th Bob Stevens 69.07

12th Jim Greig 73.26

13th Brenda Wane 74.24

14th Stuart Tetlow 75.40

15th Lyndsey Carter 79.21

16th Marjorie Leigh 81.44

17th Michelle Fairclough 85.22

The First A&T Duathlon - Sunday 18th Oct

Listed below are the start times for Sunday's Duathlon


NUMBER            NAME                       START TIME

260              SONIA GADSBY                      0

261           MICHELLE FAIRCLOUGH        1min

262            LYNDSEY CARTER                   2min

263               BRENDA WANE                     2.30

264                 EVA TUER                             3min

265               MARJORIE LEIGH                  3.30

266               TERRY HUGHES                    4min

267                   JIM GREIG                          4.30

268              CRAIG BRADBURY                5min

269                 TONY QUINN                      5.30

270                PETER CLEGG                       6min

271              GARY ATHERTON                  6.30

272              MARK RUSCOE                      7min

273                CRAIG LITTLE                        7.30

274                SEAN SPILLANE                    8min

275                TONY PRESTON                    8.30

276                PETER MULLEADY                9min

277                           ?                                     9.30

278                        JOHN LEE                        10min

279                  BOB STEVENS                      10.30

292                    PETER CHAN                      11min

293                   STUART TETLOW                11.30

294                   PAUL BOHANNON              12min

PLEASE WILL EVERYONE BE READY AT 8.45 a.m. for 8.50 a.m. BRIEFING.
RACE STARTS AT 9.00 a.m.

Central Lancs Grand Prix

Congratulations to Astley and Tyldesley for winning the A, B and Vets League and well done Burnden for winning the Ladies section.

Congratulations to all category winners and special praise to:-
Kirsty Preece - Burnden
Michelle Fairclough - Astley
Vanessa Thomson - Astley
The only people I can find who completed all 9 races.

If you would like to see a copy of the results please email Garry Baines.

Lost property after Gin Pit 5 race

There were a number of articles left behind after the race on Sunday, if you think that they are yours or know who they belong to, then please contact the club.
Small black Broughton Park FC fleece
Medium blue Lotto jacket
Pink/Grey patterned hat
White kalenji running sock
and a little toy that sings “I like to move it, move it”.

Think the last one might be a good addition to our training sessions!

Gill Pimblott 5km

We are now looking for volunteers to help with the Gill Pimblott 5km (see right links)

We are also delighted to announce that Ron Hill MBE will be coming to race and helping out with the presentation.

Junior Session - Sat 17th October

Hi All

I’ll be running another junior session this Saturday. 9.30 at Gin Pit.

Cheers

Pete

Run The Moors Fell Races 2010

Exciting news on the fell running front as our club has been accepted into the Run The Moors Grand Prix in 2010.


This is a fell race league that includes, Rochdale Harriers, Rossendale Harriers, Middleton Harriers, Saddleworth Runners, Radcliffe AC and now A&T.

The Grand Prix consists of local races, usually in the Rossendale/Rochdale areas some of which we regularly compete in anyway. 5 races will count from 7 for scoring purposes.

This event will give the fell season a more competitive edge for the more serious runners amongst us and will mean a bit of fun for those who just want a run out or to try fell running for the first time.

Fell races are very friendly events with a great atmosphere and are very cheap to enter. People of all ages and capabilities enter them. They get you out in the local hills and leave you with a great sense of achievement. They also usually end with a quick scoop in the local pub.

I will update the blog when the race details are known and please keep an eye on the Fell Section page as I intend to update it regularly with fell running info.

As always, if anyone is interested in giving it a go next year, give me or Mark Ruscoe a shout
All the best,

Paul Jackson

Thank you by Katie Moran

Katie Moran (Shaun's daughter) completed the Gin Pit 5 last Sunday and raised £178.00 for the Tickle Pink Breast Cancer Charity.

Katie would like to thank everyone who sponsored her.

X-Country Standings after race 3

Click to enlarge

Further adventures of “Gadget” this time at the Asics Grand 10 in Berlin

As part of my quest for that magic one hour 10km time, I decided back in April to enter a race in Berlin. Main reason being, I speak German and want to keep up the practice and I knew the course, would be fast, flat and quite interresting sights along the way

Collected my number, timing chip and finishers T-shirt on Friday at a Mercedes Benz garage. Errm feel slighly out of place here with my Lichfield 10km 2009 finishers t-shirt and trackie bottoms, 4 massive floors of luxury cars,cheapest being about 41,000 Euro but on average 65,000 Euro.

Race day – breakfast in hotel, big breadroll full of yumee cheese,cereal, banana and lots of coffee and off on the underground to Schloss Charlottenberg, the race start. Got there with about an hour to spare after completely messing up which station to change at and getting off 3 stops earlier than necessary. Hmm have I brought the right kit to run in ? Reason being only 9 degrees centigrade, dull, damp and drizzly. Well if Im gonna go for it then I might as well be cool.

Off we go, lovely straight wide road but even so, not much space and had to do lots of weaving in and out. Dropped onto Ernst Reuter Platz and started to make my way up Strasse des 17 Juni (named after the East German uprising against the Soviets in 1953) Siegersaeule (victory column) in sight, dead ahead, also out of the mist, I can Just make out the 250m tv tower on Alexanderplatz. The tower which I am now looking at, was once the pride of the East German communist regime.

3km done, arrg Muppets dead ahead stopping to take pics of the “Siegersauele” when it was pointless. Must get around these lot or I’ll lose time. Its hard to imagine that I am running up a road where Hitlers troops once marched up, was fought over and then an uprising was brutely put down by soviet tanks. Right turn at the victory column and dropped down into the “Zoologischer Garten” (The Zoo). Bit narrow here but not too bad, past the Rhino enclosure on the left and then an enclosure with a black leopard or something. Back out the zoo through the elephant gate. Plenty of support here and even quite a good, funky drumming band. Up now into what was the center of former West Berlin. Just coming upto the 6km marker and we make our way past the Kaiser Wilhelm memorial chuch. This church was bombed by british Lancasters in World War Two and at the end of the war it was left as a reminder of war and its destruction. I do a quick left now infront of “Bahnhof Zoologischer Garten” (railway station Zoologicial gardens) and a quick right again down Kantstrasse just before “Cafe Kranzler” (this cafe was famous in the roaring 20’s with German film stars, society etc.

Quick check of the Garmin, am averaging 10:07 per mile pace. Its going to be bliking close. No more sights down here on Kantstrasse, just the odd sex shop on the corner and dodging muppets crossing the road.

Sophie Chalottenplatz underground station, nearly home, only 1km to go back to the castle. Running up a lovely tree lined boluevard now but can just make out the castle and blue Asics finishing arch in the distance. Even though I went for it on the last mile and completed it in 9 mins 54 sec, I did quite make my goal. Just sat now in Berlin Schoenefeld Airport waiting for the plane back to Liverpool, just checked chip time on the web and got 1hr 4min 30 sec. 1min 35 sec PB from Lichfield, my previous fastest 10km. Had to do a lot of weaving so recon could of got quicker with less weaving.

Onwards to the Southport 10km next Sunday.

Message from local Gin Pit resident

Whilst I don't doubt your "apparent ease" at being able to organise the Gin Pit 5, I, as a resident of Gin Pit Village, would very much appreciate a more courteous attitude from your so called car park attendants, and also I would ask you to be more thoughtful when parking. Not only is it very inconvenient not being able to leave the village because of dangerous and inconsiderate parking, it would be impossible for any emergency services to access us if needs be. I suggest a police presence would be essential for your next race, just as the Gin Pit Residents' association do for their events.Thank you.

Gin Pit 5 Race Report - by Garry Baines

Race Report – Gin Pit 5

CLGP Title retained

In a record field of over 200 entrants, we managed to retain the Central Lancs Grand Prix title for a second consecutive year at the Gin Pit 5 yesterday. The results have not been officially announced but I’ve had the abacus out and confidently stand by this statement. For good measure we also added the Veterans and ‘B’ Team titles with the Ladies finishing 2nd behind Burnden Road Runners.
The race itself was won by local runner, Neil Pendlebury, now representing Horwich and was supported by another 4 or 5 of their top runners. However this wasn’t enough to oust the trophy from our hands and we showed our strength in depth by providing 10 of the top 40 finishers in a strong field and 32 runners overall.
First home for A&T was Paul Mannion in 28:51, hotly pursued by a bang in-form Simon Ford just 7 seconds behind.
Next came new Head Coach, Peter Chan in 29:30, with Shaun Moran, back after a lengthy lay-off, showing all his old experience to clock 30:14.
Two exceptional runs were produced by the ever-improving Rufus Bennett in 30:24 and Mark Riches in 30:39, who just did enough to hold off the challenge of daughter Laura of Leigh Harriers, who took the female Junior prize.
Another improving runner is Gary Atherton, who got round the course in 31:31.
Steve Coleman 31:40, Malc Collins 31:43, Mark Ruscoe 32:10 and Mary-Anne Tracey-Aguera 32:14 all scored vital points for the club and were ably supported by Derek Coop, Joanne Iborra (look out for the new name next season),Alan Hilton, Craig Little, Steve Foster, Mark Lysycia, Paul Jackson and yours truly, who all dipped below the 35 minute mark. Marcus Taylor just missed out on joining this group by 10 seconds.
Ian ‘Bacon Mon’ Hamilton looked fresh as he crossed the line in 36:36 and was followed by first-time racers Tony Quinn and Dave Crowe who both recorded encouraging times of 36:47 and 37:12 respectively.
Ray Taylor was pleased with his course PB of 38:24 and Mark Crowley’s fitness is improving all the time in the build up to that 2010 marathon.
After a hard cross-country race at Kendal, Michelle Fairclough showed great stamina to register 40:30 and it was great to see a number of our newer lady runners on the course. With little training Sarah Jackson produced a solid run of 42:38 – Paul may be under pressure to take up more baby-sitting duties in future!
Marjorie Leigh, Laura Babynec, Sonia Gadsby, Vanessa Thomson (complete with injury) and Helen Minshall all ran hard and recorded respectable times.
The 1.8mile Fun Run which preceded the main race was won by Robert Powell of Trafford AC with Georgina Leck of Leigh Harriers in 2nd.
I’m really chuffed that the Club has been able to pull off this trophy haul in my first season as Road Captain and would really like to thank our members who have turned out in numbers in every race and have responded positively to the club cause.
Our next Club Championship race is the Lancaster ½ Marathon on 8th November, where we are under no pressure to score points and where we can all relax, have a good day out and be supportive of some our runners who may be racing this distance for the first time.

Message from Terry Gardiner

I would just like to thank EVERYBODY that gave their time this morning and helped to make this one of the most successful Gin Pit 5 races that we have staged.
It is not a one man show, and without the dedicated and willing volunteers we couldn't possibly manage. 
So, it is a MASSIVE THANK YOU to all the marshalls, car parking officials, kitchen staff, timekeepers, course cyclist, water attendant, registration staff, medal presenters, course signage and setter uppers?, announcer.

Also,a big thank you to Gary for coming off his sick bed to help out with registration and prizes.

Hopefully I havent missed anybody off.

Apart from being asked by the local constabulary to step outside and explain what was going on regarding the parking, it all went off pretty well.

Onwards and upwards for the next races - lets make sure that we carry on the excellent work and host the best races in the North West.

Thank you

Terry

Message from Peter Chan

Hello everyone,

A big well done to everyone who raced yesterday, a challenging morning at the Gin Pit but a successfull one for A&T pending confirmation via some calculations.

I can only usually make track days for the sessions due to taking the two junior Chans to the Harriers on Mondays and Wednesdays,so Coach 'Lucan' will be missing again tomorrow.... I forgot to discuss it with anyone after the Gin Pit but if Simon is down maybe he could lead the way (and the way he is running just now expect HELL!!)

Anyhows ... tomorrows session is 8 miles with Fartlek (some efforts but on a more relaxed casual basis) eg run hard to a point for between 1 and 3 mins then back to running easy till everyone has recovered ..

This will provide a session in which you can run as hard a syou feel capable of after Sundays exertions ... I know I won't be working too hard on Monday ... i'm still seeing that bloody hill when I close my eyes.

All the best,

Pete

Gin Pit 5 - Well Done Terry !

Just a note to say a big 'WELL DONE' to Terry Gardiner in his first Gin Pit 5 as 'Race Organiser'

Most people do not realise how much hard work behind the scenes it takes to organise this race, it also couldn't be done without the dedicated members of A&T who year after year make the job look easy.

Most other races have suffered with low entries of late due to the credit crunch but the Gin Pit never fails and again reached over 200 entries for the 3rd year in a row which for a trail race is brilliant.

Only snag was Terry's run in with the police who had been called by the locals who complained over the parking on the streets.

Well done Terry from the members of A&T.

A&T x-country – Kendal 10 October 2009 - By Mark Riches

The A&T contingent arrived at Kendal & the girls immediately volunteered to put UP the tent on the condition that the lads put it DOWN. The girls clearly knew what they were doing as the picture shows but more of that later
The girls who outnumbered the boys 7:6, were the first to tackle this reasonably flat course (1 small lap followed by 2 large laps 6.1k) Michaela Shaw was first A&T lady in a very respectable 29.32 followed just over a minute later by Sue Hopkins with another solid performance. Next came Michelle Fairclough Jodie Wagstaff (making her debut on the country) & Carole Baines who all finished within 3 seconds of each other after a great battle. Lyndsey Carter & Abbie Eckersley completed the line up both running well
Next it was the turn of the men, this time 4 large laps (9.7k) Simon Ford was first A&T man (again) despite following Coach Chan’s instructions to race at 85%. Yours truly (Mark Riches) was next in fact I even stayed with Simon for some of the first lap! Mark Ruscoe was next vowing never to drink so much again the night before a race. He was followed by drinking buddy & x-country debutant Paul Jackson who was closely followed by Steve Foster who had another strong run. Paul Basnett completed the line up with another gutsy performance
Everyone missed ‘Brenda’s café’ & we just posed for a couple of photos (see link below, which includes photos from this race along with Heaton Park & Witton Park) before deciding to hit the road. I remembered what had been agreed before the race that the boys should put the tent away. Now you would think that this would be easy for Mark Ruscoe & Paul Jackson after their exploits in the hills of Sedbergh but this did NOT prove to be the case. A small crowd had gathered & it was beginning to get dark by the time the tent was safely in its way too small bag

Next race Boggart Hole 31 October – see you all there

Link to photos - by Joanne Riches
http://www3.snapfish.co.uk/thumbnailshare/AlbumID=1798757006/a=84051317_84051317/otsc=SHR/otsi=SALBlink/COBRAND_NAME=snapfishuk/

Gin Pit 5

Results link - http://www.ukresults.net/2009/ginpit10.html

Report to follow.

Pictures - http://www.digitalfeel.co.uk

Warrington English half marathon - By Steve Coleman

Last Sunday saw the first New Balance English half marathon.
Started 20 minutes late and not the flat course I hoped it would be but scenic.
Quite a few top runners in this one and a large number of runners.
Though 1495 finnished, the A & T runners came high in the list.
Steve Coleman 44th ( 1h 27m 16s.)
Alan Hilton 96th, ( 1h 32m 33s.)
Derek Coop 165th ( 1h 36m 52s.)

Gin Pit 5 - This Sunday

As I am sure you are all aware, it is the Gin Pit 5 and Fun Run this Sunday.

Can I ask that all volunteers are at the Miners Welfare for no later than 9.45

This will give Craig (chief marshall) plenty of time to allocate the marshalling points to everybody and to hand out the Hi-Viz jackets.

If you are not marshalling, then please think about entering one of the races.  If you are not confident about the 5 mile race then do the Fun Run.  Bring the kids along - invite friends.
The races are vital for club finances, and are how we keep subs competitive.

Good luck to all entrants, lets have a brilliant race and retain our CLGP trophies.

Halloween Spooktacular

ASTLEY & TYLDESLEY ROAD RUNNERS

HALLOWEEN SPOOKTACULAR !

Saturday 31st October

at The Miners’ Welfare Club, Gin Pit Village

Time: 6 - 9pm (Children) - midnight (Adults)

(music/last orders: 12am)

Fancy dress (optional) - prizes for best dressed!!

(n.b: Food not included - all drinks to be purchased at the bar)

Message from Brenda

Good luck to everyone who is doing x country this Sat
Wish I was doing it but I need to get injury free.  Even though I wont be there I will be thinking of you all playing around in the mud.  Hope you wont miss me shouting, you are all looking good ha ha.  And most of the goodies.
Hope to be there for Boggart Hole

Brenda

A&T cross-country 10/10/09

All

The next race in the x-country champs is this Saturday at Kendal.
Ladies race starts at 2.00 pm & men's race starts at 2.30 pm
For those of you wanting to travel in convoy please be at Atherton train station for 12:00 noon.
I will collect & hand-out the numbers on the day (different number to last 2 races as this is a different league)

Mark Riches

Red Rose X-Country Pics from Witton Park, Blackburn

Wedesnday night training - by Coach Chan

Sorry can't be there... but for those who are attending, some target paces assuming there are enough Garmins to go around.

6 x 2 mins @ target around 15 to 20 secs per mile faster than 5k pacing. (2min recovery)

Which equals

17 min 5k runner should cover 610m to 620m
18 min 5k runner ...................580m to 600m
19 min 5k runner ...................560m to 575m
20 min 5 k runner ..................525m to 545m

The jog should be easy enough to recover and yet keep all the efforts the same quality.

At this intensity it should be a decent workout and yet not completely blow you out for Sunday (or Sat if you are doing the XC as well)

Good luck

Pete

Gill Pimblott 5km Course

Click to enlarge

Monday / Wednesday Training Times

Following a discussion yesterday it was agreed that all future Monday and Wednesday's sessions we will meet at 6.15pm to start the session at 6.30pm prompt.

Message from Peter Chan

You will all be delighted to hear that yesterday ... Channy (or AKA more recently Charlie ) passed the UKA Level II coach award after a days assessment in Leeds.

I think I nearly killed one or two of the assesors with the session that was designed, but that served them right for being shot putters and high jumpers.

I am now the fountain of all knowledge regarding all coaching matters!!

Thanks for all the support and in particular to the committee of A&T for supporting this.

Cheers,

PC

X-Country Standings after race 2

Click to enlarge

Message from Bob Stevens

I would like as many of the Monday / Wednesday group at the track tomorrow for a chat regarding any issues about the coaching and coaching courses.

I would like a constructive chat and hear the runners opinions and possible solutions going forward.

If you cannot make it but would still like to have your say please phone me on 01942 892028.

Cheers, Bob

Red Rose cross-country – Witton Park Blackburn - By Mark Riches

Following a late change of venue 21 A&T runners (a new record turnout for cross-country) turned up at a wet & windswept Witton park to do battle with ‘the saucer’

As always the ladies were first to set off, Brenda even had time to wave to her grandson as she set off on the 2 lap course. Mary-Anne, fresh from her victory at the Swinton Half last weekend, finished 3rd lady after another excellent run. Michaela Shaw had a good run & was next A&T finisher followed by Brenda Wane, who is on her way back after injury. Sue Hopkins & Lyndsey Carter both ran well battling all the way round with Brenda. Carole Baines, Abbie Eckersley & Michelle Fairclough all had good runs Abbie was 5 seconds behind Carole & Michelle was 15 seconds behind Abbie. Marjorie Leigh & Eva Tuer completed the line-up finishing strongly

Next it was the turn of the men, 4 laps this time. Simon Ford was first A&T finisher with another strong run followed by yours truly (Mark Riches) Troy Topping was next followed by Mark Ruscoe, both running well. Derek Coop & Terry Gardiner finished next, both having good runs. Craig Bradbury managed to get round without colliding with a lamppost followed by a strong run by Terry Hughes. Steve Foster & Garry Baines were next, finishing strongly with Paul Basnett completing the line-up in only is second outing on the country. Unfortunately Peter Mulleady had to stop after one lap due to his ongoing knee injury. Make sure that you rest Pete as we need you for the GP5 next week

Well done everyone; next race is Saturday 10 October in Kendal (the day before GP5!)

Link to some photos taken by Joanne Riches
http://www3.snapfish.co.uk/thumbnailshare/AlbumID=1798757006/a=84051317_84051317/otsc=SHR/otsi=SALBlink/COBRAND_NAME=snapfishuk/

English Half Marathon at Warrington

Dave Pritchard has a free place going at this Sundays Warrington Half Marathon.  He cannot race due to injury so if you want to take his place then email him ASAP tyldesleyuk@yahoo.co.uk
He has the full pack (chip timing and entry number).

DUATHLON CHAMPIONSHIPS COURSE RIDE/RUN

On Sunday 4th October,we plan to have a ride around the bike course, everyone staying together as a group so that we can all familiarize ourselves with the route. Then we shall head off onto the run route, again all staying together and get to know the run course.
Please meet at Red Lion Pub Car Park[A6] Four Lane Ends at 8.50a.m for 9.00a.m start.

Training Schedules

We have introduced a new section (on the right) which incorporates 'Coach' Peter Chan's new training schedules.

To view in larger print simply click on the image to enlarge.

Training Terminology - by Peter Chan

Training terminology and calculating your optimum pace.

Leading up to the year end I have based the schedules on 10km work. Simply, this is a good general basis for long distance endurance running. As we move into the new year we can adjust eg for those doing Marathons, Halves and Tens. Then after the first quarter of the year we should start to bias towards 5km work to sharpen up.

Components:
In the spreadsheets to be supplied you will see certain terms. These will be familiar to a lot of you but here is an explanation anyhow.
Please take time to read these paragraphs because you will need to understand the terms as they relate to the intensity of the relevant sessions and you will need to work out optimum pacing for your own particular sessions.

1) Lactate threshold (L/T) – The point just before the production of lactate in the muscles outweighs the bodies ability to transport oxygen to those muscles and take away the waste products. …. In short you have got to get used to running in oxygen debt and maintaining a high work rate. I am not scientific enough to work with Heart Rates and they can be a bit hit and miss so I prefer to estimate the L/T pace as somewhere between the 10 mile and half marathon pace. However it is my belief that you should attempt to overload during training so I aim for a ‘target’ of around 10 to 15 secs/mile slower than 10k pace for LT workouts. SO if on my Schedules you see L/T you know what pace they should be run at. These sessions tend to be longer efforts with short recoveries or can take the form of continuous runs up to 6 miles at or around the 10mile to half marathon pace…. Eg for a 40 min 10k runner a typical session would be 5 x 1 mile at 6.37s/mile with 2 min jog recovery. OR warm up then 5 mile tempo run in 33 mins.
Most distance runners over 10k will run a majority of their efforts at LT pace

2) VO2 max – Ouch!! These ones hurt … and how... In the words of YODA “Gasp you will”… VO2 max is a pace around your best 5k … but again I aim for a target to overload the body so try to run these at 10secs/ mile faster than 5k pace eg if you are a 20min 5k runner this is 6.27/ mile try and run your efforts at around 6.15s. These type of efforts are from 200m to maximum 800m so for our 20 min 5k runner this would be 94 secs/400m 47secs/200m…. Eg.. 12 x 400m in 94 secs 1.5 min recovery

Ideal 5k to 10k training is a good balance between VO2 max and LT

3) Endurance- There is a myth that it does not matter what pace you do your long runs as long as you get the minutes on the road in…. I would love this to be true as I’d quite happily toddle along at walking pace for hours. There is of course an optimum pace for doing your long runs (1hr 15mins plus). This is around 1 to 2 mins slower than your 10k pace depending on how you’re feeling, weather, workload etc. Eg for a 37.40 10k runner (6 min/mile) that equates to long runs at 7 to 8 mins per mile (7.30s nominal) and easy (recovery runs) at 7.30 to 8.30 mpm
Marathon runners will ideally include 2 off long runs per week eg a 10 and a 16 in early stages of build up and a 13 and a 22 at peak (7 weeks before event)

4) Easy runs (recovery runs) - For easy runs I also add another 30 secs so 1 min 30 to 2 min 30 secs slower than 10k pace. Eg for a 37.40 10k runner (6 min/mile) that equates to easy runs of 7.30 to 8.30 min/mile
I have never done any sprint work but I know the very elite do this to train themselves for a fast finish … I take the view that if you are strong you can sort out the business way before the last 400m…. It may be worth though incorporating some short efforts (sprints) at the end of some sessions, but please be wary of injury when doing any fast explosive work like this.
Workload - Varies per individual and above when I said you have got to overload during training it sort of goes against the “train don’t strain” philosophy. I have tried it all ways in the last years and one thing I have come to realise …. It is not the hard work that makes you fitter it is the rest and recovery you get after it. For a period after hard training you are below par and very susceptible to injury, there is still micro damage to muscle tissue and soreness to muscles and joints. If you go out grit your teeth and batter yourself again and again and ignore it … then the next stop is the Physio bench. Ensure you get enough recovery not necessarily sat on the sofa but a reduction in intensity (using the pacing estimates provided above) after hard days of VO2/LT or Endurance training.
Coping with discomfort and blanking out pain and negativity are all part and parcel of distance running but hammering muscles, joints and ligaments into injury is counter productive … so the cycle should be:

Train - Overload – Recover…. Train – Overload - Recover

Peter Chan A&T RR

Introduction to the coach - by Pete Chan

Introduction to the coach

Well Hi to those I know and also to those of you I have not yet had the pleasure of meeting. Our intrepid chairman Pete Mulleady asked me to consider taking on this role following Shaun Moran’s decision to step down. I would like to firstly say that Shaun left a very big set of boots to fill!! I think in any other walk of life he would have been awarded a CBE or something for days, weeks and years of totally voluntary commitment and dedication with no financial benefit ……… so let’s all make sure we recognize him with beer tokens at the Christmas do…. I have agreed anyhow to take over and try and continue the work.
I am coming into this at quite short notice and OK I have done the UKA Level II (pending assessment) coaching qualification (so if any of you need help with hurdling technique, shot putt or triple jump give me a shout), but this responsibility is something else and not one I take lightly. I know how hard distance runners train so it has to be done correctly efficiently and as effectively as possible to ensure we all get as much from ourselves and the available time as is possible.
A bit of background about me … I’m a 45 yr old Vet. I began running in 1984 inspired by watching the London marathon that year at a mates house and nursing a huge hangover from the previous nights binge. I soon built up to being able to do 30 mins non stop (2 miles!!) and joined the running club at Lostock AC. I spent the next years trying all distances from 5k upwards and even a few track races. I did a while with Wigan Harriers in the late 80’s and left to start Wigan Phoenix with around 25 others. My own purple patch came from 91 to 97 during that period is when I set all of my best times.
I practically lived in Finland from 97 to 2001 and hardly ran at all in that period due to minus 40 degree C winters and excess traveling and truthfully just general laziness … I had stopped making time for it and could not get going again. I returned to the running in 2002 and was shocked at how much my kit had shrunk by just hanging there in a wardrobe!! It took 3 years to work my way back to do the Belfast marathon in 2005 and have kept myself fit ever since and am loving the racing. I joined A&T in June 2007 as I saw something good here and an enthusiasm for the sport which I had not seen for many years….
Coming back from such a bad state of fitness is still something I take a lot of pride in though… I have a picture of me finishing London in ’97 in my office at home, and I still look at and believe I can run a Marathon PB some time …. That is the goal that keeps me pushing hard.

The moral of the tale I suppose is don’t ever let it go!! …

There will come a day when we will not able to do this!!...

SO LET”S MAKE THE MOST OF IT.

Message from Garry Baines

At Sunday's meeting, I stated that we were now around 60 points in front of Horwich in the Club Championship. I deliberately under-played the true position because I wanted to see the official results first. We are actually 119 points in front of Horwich with one race - Gin Pit - left.
In other words the trophy is ours to lose.
We need all our best runners out for Gin Pit (even on one leg) to ensure we secure maximum points and stave off any potential challenge from Horwich. This includes the Lady runners as it's a club event and their positions count in the scoring. If we can do this, then I'm sure we'll come home with the bacon (especially if Ian Hamilton runs).

Some individual trophies have already been decided:-

Mary-Anne has won the overall Ladies Inidividual Trophy - congratulations Mary-Anne.
Brenda has won the Ladies V45 category - she doesn't need to race at Gin Pit if she's not fit. Again a big well done.
Pete Chan has come 4th overall in the Men's category and 2nd in the V45 category.
Ian Hamilton has come 2nd in the V55 category.Just one last effort - let's get out there to support our club and to win the trophy.
Thanks.