HH Oct 2014 1

THE HARRIERS HERALD No. 260, October 2014

Editor: Sue Francis

Contents, features, reports, results

• Thursday night schedules for October and November

• Correspondence received

• Christmas meal – update on early plans

• Race results: Maidenhead Half – Philomena represents the Harriers; Rutherford Appleton 10K – Martin,

Lucy and Philomena all achieve top-two category placings; Earth Trust 10K – Sue enjoys a scenic new local

race; Compton Charity Cycle – Dick, Mo and Sue complete multi-terrain cycle challenge

• Handicap Race – Stan makes a good debut, while Aaron sets a PB to take the Championship lead

• Webmaster’s article – Mo features: Plantar fasciitis symptoms and prevention; and forthcoming races of

interest

• Harriers vest visits Canada – Richard D models the famous green and white vest in British Columbia

• Thanks to Philomena, Richard, Mo and Jan for this month’s contributions to articles and photos

• Copy date for next Harriers Herald – 31st October

Thursday night schedule for October Thurs 2

nd Lucy to lead

Thurs 9th Tom to lead

Thurs 16th Rich B to lead

Thurs 23rd

George to lead

Thurs 30th Handicap Race

Thursday night schedule for November Thurs 6

th Philomena to lead

Thurs 13th Mo to lead

Thurs 20th Pete O to lead

Thurs 27th Handicap Race

Correspondence received

Sender Subject matter Action English XC Association (ECCA) ECCA handbook 2014-2015 File

South East Athletic Association (SEAA) SEAA cross-country Prospectus 2014-2015 File

Compton Harriers Christmas Meal 2014 Sue Martin has suggested a venue for this year’s Christmas meal and, in making the suggestion, has duly volunteered

himself to organise the event! The suggested pub is The Kingswell, on the A417 between Upton and Harwell – a

venue which will be new to most of the Harriers. Martin has made enquiries and expects to receive a Christmas

menu in the near future. A suggested date is the last Saturday (evening) before Christmas.

Race Results and Reports

Maidenhead Half, 7th

September The fourth annual Maidenhead Half took place on a 2-lap course around Maidenhead and Cookham, finishing

outside Maidenhead Town Hall. Philomena had a great run to finish in 1:41:12 (512th from 1666 finishers). A

new course record was set by winner Michael Hiscott (1:07:34), while first lady was Amy Clements (Kent A.C.)

in 1:20:39.

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Two new local races took place on Sunday 21st September, and Compton Harriers featured highly in both….

The Earth Trust 10K, 21st September

Sue

This new off-road event was organised by The Earth Trust (an

environmental organisation which is based in converted farm buildings

near Little Wittenham), with some help from Didcot Runners. This

proved a perfect venue for the race HQ, with plenty of parking space,

ample toilets, a large barn for registration and running kit storage, and a

nice café.

The race attracted 124 entrants, including members of local running

clubs Didcot Runners and Abingdon Amblers, a number of running

novices, and Nordic walkers. The weather was lovely, and the race route

was great - interesting, scenic and challenging. We set off around the

base of Wittenham Clumps, as the resident cows watched with interest.

Entering Little Wittenham Wood, there was a nice gradual downhill

stretch for 2K, with the occasional patch of boggy mud to dodge.

Leaving the wood, we turned North along farm tracks to the river bank.

Here, I caught up with a couple of men, and we stuck together along the

river, around North Farm, and back through the wood, knowing the most

challenging part of the route was yet to come. With a sharp left hand

turn at the bottom of Church Meadow, the ascent began and Round Hill

loomed ahead. One of my fellow runners said ‘Race you to the top?’,

but I wished him luck, stuck to my own pace, and tried to smile as I

spotted Mo at the top with his camera!

After a short ascent, we ran up the smaller Castle Hill. Up to this 9K point, the route had been exceptionally well

marked and well-marshalled, but here there was no marshal and no visible arrow. No one around me seemed

certain of the correct route, and we all ended up taking the longer of the two paths around the hill top, enabling the

chasing group (who took the correct shorter route) to catch us, which meant a sprint finish was called for!

The race was won by Will Cullen in 38:08, and I was first lady (15th overall) in 47:10. The presentations were

made in the field at the base of Round Hill, and again the cows came over to watch! I had a fantastic prize of two

tickets to visit Blenheim Palace and grounds, and two jars of local honey. I would certainly recommend this as a

well-organised, very friendly and picturesque race.

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Rutherford Appleton Running Event (RARE) 10K, 21st September

Philomena

This was the first time that this event was being held and, being just a mere 15 minutes from home and next door

to where I work, I felt I had to give it a go! It didn’t disappoint. There was also a 5K event and a free Fun Run

for children.

It is a fast (2 x 5K lap) course with some of the route going around the Diamond, but sadly it is just under 10K so

my ‘PB’ was not really a PB!

However I would still recommend it. It was very well organized and there was a reasonably good turn out. No

goody bag (not surprising for just £10 entry fee), but lovely chocolate bars at the end and, for those who like them,

a decent medal too.

Lucy, Martin and I did the race and we all did good times, as did Belinda Tull who runs with Reading Road

runners and whom some you may know.

Martin: 5th overall and 5

th male; 2

nd Vet M50 0:40:08

Lucy: 23rd

overall and 4th lady; 2

nd Vet W50 0:46:13

Meena: 17th overall and 2

nd lady; 1

st Vet W50 0:44:40

Belinda: 7th overall and 1st lady; 1

st Vet W40 0:40:27

Compton Charity Cycle, 25 miles, 27th

September Sue

Dick, Mo and I took part in this event, now in its second year. Starting from Compton Rec., the undulating 25-

mile multi-terrain route took us to Chilton, East Hendred, Lockinge, West Ilsley, Catmore, Peasemore and Beedon,

then back to Compton. The weather was perfect, the route was mostly well-marked at changes of direction, and

there was a drinks and flap-jack ‘station’ at Lands End, just after halfway. With the exception of the woods

around Catmore, there was remarkably little mud this year.

We caught and passed a number of fellow cyclists who needed to stop to repair punctures. One of them was

unfortunate enough to get a second puncture later in the ride. The three Harriers had no such problems. Dick had

an excellent ride, racing against several other cyclists, and finished 7th in 1:52, just 10 minutes behind the first

finisher. Mo and I finished in 2:26 (36th and 37

th out of the 54 finishers).

Once at the finish, the sun was shining and it was perfect for sitting down in the Rec. to enjoy the barbeque, beer

and homemade cakes, while we cheered the remaining cyclists in, then watched the youngsters and parents set off

on the 5-mile ‘family ride’. Dick’s good day continued, as he found a lot of money spiders had inhabited his

beard!

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Handicap Race

Sue

Running conditions were near perfect for the last Handicap Race around the Relay Route for this year. The

regular Harriers were joined by new runner Stan, who proved to be a ‘dark horse’ running faster than we had

anticipated and crossing the line first to take the trophy on his first Harriers outing.

The good conditions resulted in good finishing times for everyone, but only a PB or a season’s best was good

enough to finish with a top five placing. Aaron (who denies having any competitive streak, but knows exactly

who he needs to beat and by how much in the Handicap Race!) had a storming run to claim the 12 points for the

third successive race. He quickly gained five seconds to catch Dick, but the two of them then raced hard together

all the way. Aaron was rewarded with a huge PB, breaking 10 minutes for the first time, while Dick was

rewarded with a season’s best. A good PB for Jonathan, and seasons’ best times for Martin and Richard, saw

them all finish within four seconds. After a 16-second break, Mo, Colin and Sue finished in close succession,

with Lucy completing the field not far behind.

Well done Aaron and Stan, and thanks to Jan for timing. The next Handicap Race (which will be around our

winter Village Lap road route) is scheduled for Thursday 30th October.

Finish

Position

Position on

handicap Name Start time Finish time Actual time

Handicap

Beaten?

1 - Stan 4:01 15:12 11:11 New Runner

2 1 Aaron 5:25 15:20 9:55 -0:40

3 2 Dick 5:20 15:30 10:10 -0:30

4 3 Jonathan 6:04 15:36 9:32 -0:24

5 4 Martin 6:37 15:39 9:02 -0:21

6 5 Richard D 5:42 15:40 9:58 -0:20

7 6 Mo 0:45 15:56 15:11 -0:04

8 7 Colin 4:49 15:58 11:09 -0:02

9 8 Sue 6:37 15:59 9:22 -0:01

10 9 Lucy 5:31 16:15 10:44 +0:15

Handicap Championship: Aaron’s three successive wins have moved him to the top of the Championship with a 6-point lead over Mo, while

Jonathan has moved up into third place. Since the final Championship scores are based on an individual’s best

five performances, there is still all to play for in the remaining two races.

Race points Pos. Name

Race 1 Race 2 Race 3 Race 4 Race 5 Race 6 Race 7 Race 8 Total of

best 5

1 Aaron 6 - 8 12 12 12 - - 50

2 Mo (2) 6 12 10 10 6 - - 44

3 Jonathan 7 10 - 5 8 9 - - 39

4 Martin 9 12 3 - 3 8 - - 35

5 Sue 5 9 6 7 7 (4) - - 34

6= Colin (4) 8 7 8 4 5 - - 32

6= Richard D 4 - 12 9 - 7 - - 32

6= Dick - 5 4 4 9 10 - - 32

9 Lucy 8 7 5 - 6 3 - - 29

10 Mags 10 - - 3 - - - - 13

11 Dave 12 - - - - - - - 12

12 Philomena - - 9 - - - - - 9

13 Mark - - 1 6 - - - - 7

14 Pete O - - - - 5 - - - 5

15= Jacqueline 1 - - - - - - - 1

15= George - 1 - - - - - - 1

15= Stan - - - - - 1 - - 1

15= Helen - - - - 1 - - - 1

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Website update… http://www.comptonharriers.org.uk Mo

Links of interest this month

The traditional weekend trip to Seaton in Devon to take part in ‘The Grizzly’, was a regular event each

year for many Compton Harriers. In recent years this tradition has declined, but the event still goes on!

The entry ballot for The 2015 Grizzly is now open until 12th

October should you be considering entry to

this tough event. Full details on the AVR website:

http://www.axevalleyrunners.org.uk/races/grizzly.htm

Webmaster’s article this month: Avoiding Common Injuries: Plantar Fasciitis

Following last month’s article on stretching to improve performance, the next step is to avoid injury

wherever possible and to ensure that you don’t aggravate any ‘niggles’ during the course of your training.

Unfortunately from time to time we are all affected by various injuries and muscle pain that affect both

our performance and pleasure whilst running, so I have continued my research into some of the more

common injuries and looked at ways to lessen their impact and any preventative measures to reduce

injury risk. This month, the subject is ‘Plantar Fasciitis’.

What Is Plantar Fasciitis? The plantar fascia is a thick, tough, fibrous band made up of collagen fibres which runs along the sole of

your foot. It originates from the heel bone (calcaneus), extends along the bottom of the foot, attaching to

the toes. It helps to support the arch of your foot and transfers forces across your foot when you walk or

run.

There are three parts to the plantar fascia. The central portion is the

largest with smaller bands coming out of each side known as the

medial and lateral portions.

Plantar fasciitis develops if too much strain is placed on the plantar

fascia, usually from overuse or repetitive actions, causing small tears

to develop in the collagen fibres. This results in swelling and

inflammation. If the problem continues, it may develop into plantar

fasciosis, which means there is chronic degeneration of the tendon

rather than inflammation.

In approximately two-thirds of cases, plantar fasciitis is accompanied

by the presence of a bone spur. When there is repeated tension on the

plantar fascia, it pulls on the area of bone where the tendon attaches

to the heel bone, known as the calcaneal tubercle.

The body responds by laying down excess bone, known as a heel bone spur, to try and protect itself from

injury. People often mistakenly think it is the bone spur that causes the plantar fasciitis, but in actual

fact, the bone spur develops as a result of the condition.

Symptoms

The most common symptom is pain that gets worse after rest or sitting for long periods when the fascia

tightens. When you walk around, the fascia stretches again and symptoms often improve.

Pain is usually felt underneath the foot approximately

4cm from the back of the heel and is usually tender to

touch.

Plantar fasciitis symptoms are often worse when the foot

and toes are pulled up as this increases the tension on the

tendon. Other activities where the plantar fascia is

stretched such as standing on tip toes or walking up stairs

also tends to increase the pain.

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Common Causes

1) Overuse: Being on your feet for long periods, especially on hard surfaces

2) Foot Biomechanics: Abnormal foot positions such as flat or high foot

arches or excessive pronation increase the strain on the plantar fascia

3) Weight: Being overweight places more strain through the tendon

4) Muscle Tightness: The plantar fascia is closely linked with the Achilles

tendon. Tightness and weakness in the calf therefore predispose the plantar

fascia to injury by causing it to repeatedly overstretch.

5) Poor Foot Wear: Wearing shoes that are worn, or lack good arch support

and cushioning.

6) Exercise: Suddenly increasing the amount you exercise (frequency or

intensity), or changing the surface you exercise on e.g. from track to road

7) Age: It most commonly affects people between the ages of 40 and 60

8) Gender: Women are twice as likely to suffer from it as men

Prevention

To prevent the onset or recurrence of plantar fasciitis symptoms, there are a number of things you can do:

1) Wear Good Footwear: Flat shoes that provide good cushioning and arch support. Orthotic

inserts may also be beneficial to correct over or under pronation.

2) Stretching Exercises: regularly stretch the calf muscles and plantar fascia.

3) Strengthening Exercises: Strengthening the foot, ankle and calf muscles reduces the

chance of developing plantar fasciitis.

4) Exercise Appropriately: Avoid over training, particularly if you are just starting out

and try to avoid hard surfaces whenever possible.

5) Toe Stretchers: Stretch out the muscles and ligaments around the feet to realign the

bones. This is also helps to reduce the pain of plantar fasciitis.

Exercises to Strengthen the Plantar Fascia

1) Toe Scrunches: to strengthen the muscles which support the foot arches

Start Position: Lay a towel out on the floor and sit with your foot resting on the

towel, flat on the floor

Action: Try to draw the towel towards you by scrunching your toes. Keep the

heel in contact with the floor throughout

Repetitions: Spend 1-2 minutes doing this

2) Picking up marbles; this helps to improve the strength and control around the

foot

Start Position: Place some marbles and a bowl on the floor

Action: Pick each marble up with your toes and place it in the bowl

Repetitions: Spend 1-2 minutes doing this, twice a day

Variations: You can use any small items e.g. dice or pencil instead

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3) Arch Lifts; this specifically targets the muscles underneath the foot that support the foot arches.

Start Position: Sit on a chair with your foot resting flat on the

floor

Action: Draw the arch of the foot up off the floor, keeping the

heel, big toe and ball of the foot on the floor. Hold for 3 seconds

and relax

Repetitions: Spend about 1 minute doing this

4) Heel Raises; weakness in the calf muscles is a common cause of

plantar fasciitis as it affects how the foot moves.

Start Position: Stand with your feet resting flat on the floor. You can

hold on to a chair or the wall for balance if needed

Action: Push up, lifting your heels of the floor as you come up on to

tiptoes. Hold for 3-5 seconds and slowly lower down

Repetition: Do 3 sets of 10 repetitions

Try to take your weight equally on both feet.

Progression: Once you can do 30 repetitions, try doing one leg at a time

5) Tip Toe Walking; to improve the strength of your calf muscles and control of

stability around the ankle

Starting Position: Standing

Action: Rise up onto both tiptoes and walk around, staying up throughout.

Repetitions: Spend a couple of minutes doing this every day

Variations: Walk forwards, backwards, sideways and in circles

6) Single Leg Standing; improves your balance and control around the foot

Start Position: Standing

Action: Lift one foot off the floor so you are balancing on one leg

Repetition: Spend 5 minutes doing this, 2x daily.

Progression: Try closing your eyes to make it more challenging.

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Upcoming Events of Interest – see Website Events Calendar for more details:

2014 Sun, Oct 5 Basingstoke Half Marathon Reading O2O 10k Sat, Oct 11 6-mile run from Snelsmore Common Sun, Oct 12 Henley ½Mthn & 10k The Ridgeway Run (15k Trail) Sun, Oct 19 Frieth Hilly 5k and 10k

New Forest Stinger 5 mile and 10 Mile Races Tadley 10 Mile Sat, Oct 25 Beachy Head Marathon & 10k Sun, Oct 26 Fairoaks Five & Ten (Miles)

The Stickler - 10miles Sun, Nov 2 Marlow ½ Mthn Sat, Nov 15 The Ridgeway Revenge 10 Mile & 5 Mile Sun, Nov 16 Avebury 8 Sat, Nov 22 BBO X-C Championships Sun, Nov 30 Maylarch Eynsham 10k Sun, Dec 7 Tadley Xmas X-C 5.2 Mile Sun, Dec 14 Andy Reading 10k Muddy Welly Run 10K & 5K Fri, Dec 26 Aylesbury Boxing Day 5k Road Race Sun, Dec 28 The Gut Buster 10k & 10 Mile

2015 Sun, Feb 15 Bramley 20/10 Road Race Sun, Mar 1 The Grizzly - Dash to Delirium Sat, Apr 4 Downland Challenge 40/20 Sun, Apr 12 Brighton Marathon & 10k Sun, Apr 26 Virgin Money London Marathon

Harriers vest visits Canada

The famous green and white vest of Compton Harriers has now visited Canada with Richard D.

The photos below show:

(1) View from The Bluffs Galiano Island, British Columbia, looking south over Active Pass, Mayne and

Pender Islands towards the San Juan Islands in Washington State

(2) View from Bodega Ridge on Galiano Island, British Columbia, over the Trincomali Wallace Island and

Salt Spring Island with Vancouver Island in the distance