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November 2014

Athletics Monthly

The Journal of the World Famous Scarborough Athletic Club

Club members at the start of the Drewton Woods cross country, present a 75th birthday shirt to the editor A full Press Report is included in this edition

In this edition; Fixtures Lists. Road, Multi Terrain,Fell Road Rankings Athletics Biographies. Club Chairman Harry Forkin Pro Am Newsletter. Stretching and Back Pain. Jenna Wheatman. BSc. MSST Easy day running. Runners World USA article Cartoon of the Month Quote of the Month. Re cross country by John Treacey,a two times World Champion Press Reports

From the Editor

Welcome to the November edition, which is slightly later this month. Thank you to Harry Forkin and Jenna Wheatman for their contributions. I recommend reading Jenna’s views on stretching.

As I write, the cross country season is well underway and we have had some good individual results in both the East Yorkshire and North Yorkshire Leagues. Whilst our attendances at the East Yorkshire League have increased, we need some good team scores in the remaining four fixtures, starting with our home fixture at Langdale End on Sunday 14 December. In the more traditional NYSD, we have as yet, only one team score, that of the our Senior Women’s team at Filey, but we have had some promising results from several new members, and have provided some senior men and women at all three fixtures so far.

I have added the New Year cross country dates to the fixtures list, and next month will publish as many 2015 road race dates as I can establish

Mick Thompson 01723 864442 [email protected]

Fixtures Club members have participated in almost all of the races listed. I can help with further information if required. Ed.

Road

Multi Terrain ( non extreme) 30 November Leeds Xmas 10K 14 December Great Yorkshire Pieathlon. 6K with Pie stops 21 December Loftus Poultry Run. 8 mile approx 28 December Jolly Hog (Ripon) 10K

Fell See also the Esk Valley Fell Race Club web site for further information.

Winter Series 30 November Levisham Limping (TBC) 14 December Eskdale Eureka 27 December Guisborough Woods

Cross Country

NYSD Dates. Sun 30 November. Croft. Motor Racing Circuit Sat 10 January. Hartlepool. Summerhill Park Sun 8 February. Richmond. Old Racecourse

East Yorkshire

14 December. Langdale End 11 January. Sledmere Estate. (Day after Hartlepool NYSD) 8 February. Welton. (Clash with Richmond NYSD) 1 March. Sewerby

Championships

4 January New Year Relays at York Knavesmire. 10 January Yorkshire County. Lightwater Valley 17 January North Yorkshire Schools. Whitby 24 January Northern Champinships. Pontefract 31 January British Universities Championships 7 February Schools Inter Counties 21 February National. Parliament Hill 7 March Inter Counties. Birmingham 14 March English Schools. Blackburn

2014 Latest Road Race Rankings 5K J. Robertson Sen Doncaster 15.37 L. Fleming Sen York 24.44 A. Fleming Sen Doncaster 16.38 L. Kraft F50 York 29.10 C. Mummert U13 York 19.10 J. Richards F50 Middlesboro 31.47 S. Tymon M50 York 20.25 D. Field M50 York 22.38 M.Thompson M70 York 32.32

5 Miles J. Robertson Sen Wombwell 27.56

10K J. Kraft Sen Leeds 32.35 E. Clapton U17 Kirkby M 37.43 A. Fleming Sen Leeds 32.51 H. Schofield Sen Lordshill 40.03 J. Robertson Sen Leeds 32.57 K. Stringer F40 Y. Coast 41.19 M. Colling M50 Y. Coast 35.42 H. Butterworth F40 Y. Coast 41.28 C. Duck M40 Y, Coast 37.02 S. Haslam F60 Tees Pride 41.59 M. Middleton` Sen York (JT) 37.13 H. Mainprize U17 Y. Coast 43.52 R. Buckle Sen Beverley 36.21 R. Haslam Sen Y. Coast 43.59 D. Baldwin M45 Y. Coast 38.11 L. Holmes (Read) Sen Beverley 45.10 D. Maw Sen Y. Coast 38.14 A. Kolos Sen Y. Coast 45.38 R. Maw M40 Y. Coast 38.20 N. Hanson F40 York (JT) 46.46 J. Pilmer U18 Leeds 38.22 N. Carr Sen Beverley 47.44 S. Pearson M40 Leven 38.42 L. Gillon Sen Y. Coast 48.23 P. Markham M40 Y. Coast 38.53 S. Miah Sen Beverley 48.53 D.Swift V50 Leeds 38.55 R. Gyte Sen Leeds 48.56 B. Thompson Sen York (JT) 38.55 K. Curtis F35 Y. Coast 49.28 R. Ward Sen Y. Coast 38.56 P Robinson Sen Y. Coast 49.03 P. Johnson M60 Dewsbury 39.05 L. Fleming Sen Leeds 49.14 A. Fewster F40 Y. Coast 49.48 O. Butterworh U17 Y. Coast 50.03 M. Jay Sen Beverley 40.04 H. Brett Sen Beverley 51.30 S. Kelly M45 Y. Coast 40.17 S. Cromack Sen Y. Coast 52.09 N.Pearcey M45 Leeds 40.46 L. Ponter F45 Y. Coast 52.17 N. Scruton M65 Beverley 41.32 N.Spence Sen Beverley 52.22 C. Allen M45 Wistow 40.34 L.McDonald Sen Kirkby M 52.23 O.Willis M45 Kirkby M 41.41 L.Bourne F40 Y. Coast 52.43 A. Curtis Sen Beverley 41.57 H. Coates F35 Beverley 52.51 K. Sygitowicz Sen Y. Coast 42.13 E. Wardman Sen Y. Coast 52.58 D. Shipley M55 Beverley 42.23 C. Myers Sen Beverley 53.02 D. Maffey Sen Leeds 42.31 J. Clayton F45 Beverley 53.50 B. Cammish Sen Tholthorpe 42.44 G. Wilkins F35 Tholthorpe 55.04 G. Cromak M55 Leeds 43.09 G. Glegg F55 Kirkby M 55.08 D. Shipley M55 Y. Coast 43.19 L. Bayes F60 Bradford 56.05 S. Tymon M50 Y. Coast 44.04 S. Kingscott F45 Beverley 56.23 M. Tomczak Sen Y. Coast 44.26 K. Webster F35 Y. Coast 56.30 J. Goodall Sen Kirkby M 44.29 M. Padgham F50 Kirkby M 57.04 R. Broadley M65 Beverley 44.47 L. Raper F65 Y. Coast 57.27 T. Walker Sen Walkington 44.50 S. Shepherdson F40 Tholthorpe 57.49 C. Wade M55 Leeds 45.05 A. Leppington Sen Y. Coast 57.54 G. Adams M45 Dalton 46.00 D. Roberts F50 Leeds 58.22 J. Johnson M45 York (JT) 46.23 D A. Templeton Sen Y. Coast 59.03 P. Chapman M40 Victorian 46.42 L. Kraft F50 Beverley 59.08 C. Clayton M45 Beverley 47.37 S. Alexander F45 Y. Coast 59.27 I. Jenkinson Sen Y. Coast 47.40 W. Jay-Hammer F40 Beverley 59.19 N. Clarkson M40 Beverley 47.38 L. Bayes F60 Y. Coast 60.04 D. Field M50 Y. Coast 48.26 L.Hinchcliffe F40 Beverley 60.57 P. Northedge M65 Beverley 48.31 B. Rickinson Sen Beverley 61.08 N. Roberts M40 Y. Coast 49.11 C.Pelluci F45 Y. Coast 61.20 D. Hearn M65 Tholthorpe 49.41 J. Fish F50 York (JT) 62.14 H. Forkin M65 Beverley 50.38 P. Crawford F50 Y. Coast 62.23 M. Sweetlove M60 Tholthorpe 51.03 S. Field F50 Y. Coast 62.36 P. Barnard M45 Kirkby M 51.17 L. Jones F55 York (JT) 64.02 S. Flintoft Sen Kirkby M 51.26 M. Padgham F50 Beverley 65.02 T. Gillon M50 Beverley 52.40 J. Richards F50 York (JT) 66.49 J. Boak Sen Beverley 52.57 E. Maughan F35 Y. Coast 67.41 D. Parke M60 Beverley 53.04 B. Moore F45 Y. Coast 67.41 P. Billington Sen Y. Coast 53.40 S. Houghton F55 Beverley 69.02 I. Anderson M45 Beverley 53.46 M. Scruton F60 Beverley 69.05 C. Bridgewood M45 Wetherby 58.42 J. Elwick F55 Tholthorpe 69.40 J. Ramos M45 Beverley 64.42 F. Macdonald F55 Y. Coast 70.11 R. Aghanian M55 Y. Coast 67.39 H. Noble F45 Y. Coast 81.42 M. Thompson M70 Walkington 68.55

One third R. Buckle Sen Hornsea 55.41 D. Shipley M55 Hornsea 61.36 J. Johnson M45 Hornsea 70.52

10 miles M. Middleton Sen Snake Lane 64.50 S. Haslam F55 Snake Lane 71.37 D. Swift M50 Snake Lane 66.04 A. Kolos Sen Snake Lane 79.08 J. Poulter Sen Snake Lane 67.28 E. Wardman Sen Snake Lane 89.48 N, Scruton M65 Snake Lane 69.26 S. Kingscott F45 Snake Lane 95.19 P. Markham Sen Snake lane 69.28 J. Richards F50 Thirsk 107.49 S. Kelly M45 Snake Lane 71.12 D. Shipley M60 Snake lane 72.54 A. Curtis Sen Snake Lane 74.29 G. Cromack M55 Snake Lane 74.30 C. Wade M50 Snake Lane 77.12 G. Adams M40 Snake Lane 78,32 J. Johnson M45 Thirsk 80.21 N. Clarkson M40 Snake Lane 82.40 D. Fox M60 Ferriby 83.04 D. Hearn M60 Ferriby 83.09 M. Webster M50 Ferriby 83.49 H. Forkin M65 Ferriby 86.29 D. Field M50 Ferriby 86.35 M. Sweetlove M60 Snake Lane 86.38 I. Anderson M45 Snake Lane 89.48 R. Ramos M45 Snake lane 99.11

Half Marathon A. Fleming Sen Liverpool 76.51 S. Haslam F55 Essar Village 91.32 M. Middleton Sen GNR 85.20 K. Stringer F40 GNR 95.22 T. Kraft M60 Brass Monkey 85.42 N. Hanson F40 Brass Monkey 107.32 R. Ward Sen GNR 87.56 K. Curtis F35 Edinburgh 112.52 R. Buckle Sen Brass Monkey 87.24 S. Miah Sen GNR 114.17 P. Markham Sen Redcar 89.20 L. Fleming Sen GNR 116.29 S. Kelly M45 GNR 90.34 J. Clayton F45 Bridlington 121.07 N. Scruton M65 Brass Monkey 90.54 R. Gyte Sen GNR 127.29 J. Poulter Sen Humber Bridge 92.10 L. Raper F65 GNR 129.56 P. Johnson M60 Liversedge 92.18 K. Webster F35 Bridlington 130.49 O. Willis M45 Redcar 92.24 J. Fish F50 Leeds 142.09 D. Wallis Sen Essar Village 93.36 D. Roberts F50 GNR 143.17 M. Jay Sen GNR 93.41 L. Jones F55 Sunderland 146.28 N. Pearcey M45 Bridlington 95.23 C. Moran F45 Brass Monkey 155.55 A. Curtis Sen Edinburgh 94.02 G. Cromack M55 Brass Monkey 97.23 S. Tymon` M50 GNR 101.16 C. Clayton M45 Bridlington 102.14 J. Drury Sen GNR 104.00 J. Johnson M45 Humber Bridge 104.46 G. Adams M45 Northumberland 104.23 K. Sygytowicz Sen Humber Bridge 110.15 M. Webster M50 Brass Monkey 113.26 D. Field M50 Major Stone 114.21 T. Rawlings M45 Brass Monkey 122.12 P. Billington Sen Bridlington 128.08 N. Sharp M60 GNR 139.58 J. Ramos M45 GNR 143.17 M.Elwick M40 GNR 164.39 R. Aghanian M55 GNR 173.23

20 Miles N. Scruton M65 Hull 2.31.40 G. Cromack M55 Hull 2.40.58 J. Poulter Sen Hull 2.46.35

Marathon D. Swift M50 London 3.09.31 S. Haslam F60 Loch Ness 3.21.04 M. Middleton Sen Manchester 3.13.02 N. Hanson F45 York 3.39.32 N. Scruton M65 London 3.25.12 S. Kingscott F45 London 4.35.13 J. Poulter Sen Manchester 3.26.06 J. Fish F50 York 4.57.49 R. Maw M40 London 3.27.14 R. Buckle Sen London 3.30.15 O. Willis M45 York 3.31.15 G.Cromack M55 Manchester 3.27.01 M. Webster M50 London 3.44.38 S. Tymon M50 London 3.57.07 G. Adams M40 York 4.21.54 H. Forkin M65 Villnius 4.24.37

100 Miles N. Carr Sen Humber Bridge 23 hrs 7 mins

Notes of Committee Meeting held on Scarborough Sports Centre 27 October

Present: Harry Forkin, Shaun Tymon, Tony Tomaszewicz, Sharon Houghton, Melanie Padgham, Julie Clayton, Chris Clayton, Simon Valente, Ralph Broadley

Apologies for absence: Chris Wade

In attendance: John Watson (Honorary President)

Correspondence: None to report

Notes of last meeting and matters arising:

Harry Forkin and Ralph Broadley attended the network meeting as agreed at the last meeting. Approximately 50 club members have expressed a positive interest in being associate members of Barons Gym.

Finance report:

Tony Tomaszewicz presented the following details of the club’s financial assets:

Current account: £2,904.22 Race account: £36,381.09 High interest account: £1,021.79 Savings account: £5,904.36 Track account: £22,770.91

Social events:

Details of the Christmas dinner have been announced. Melanie is awaiting payment from those who wish to attend. A prizegiving evening is to be organised, Mick Thompson will be consulted regarding suitable dates.

McCains 10k and Fun Run:

The 2014 event had been successful with many positive comments received.

One competitor had run with a dog, the 2015 entry form will make it clear that this is not allowed.

The entry limit for the 2015 10k will be raised to 1750. All entries will be on-line. The same entry fee as 2014 will apply.

SAC members entering the 10k will be required to offer assistance with the event or provide a helper.

A shorter option will offered for the fun run in 2015, with a turn round point at the lifeboat house. A warm-up session will be offered before the fun run if possible.

Club places in 2015 :

Shaun Tymon left the meeting for this item.

Five applications had been received for the club’s allocated places in the 2015 London Marathon. Committee members present applied a scoring system to allocate the club places. It is assumed that the club will have three places as usual but this cannot be confirmed until the application process is opened on the marathon website (due at the end of October).

The order of preference resulting from the scoring of applications was as follows: Anna Kolos Jean Fish Shaun Tymon Tony Rawling Dave Baldwin Simon Valente undertook to notify applicants of this result.

Any Other Business:

A suggestion has been received from Chris Wade that the club purchase a mini-bus from the Boys Brigade for club transport. A brief discussion took place but as Chris was not present this item will be held over to the next meeting.

Next Committee Meeting:

The next committee meeting will take place on January 12, 2015 at Scarborough Sports Centre.

Mini Biographies

The Bolton Wanderer

Harry Forkin

Years as a Runner: In 1986 at the tender age 40 I decided to get fit (I was only a goalkeeper after all!) and joined Dave Siddles circuit training sessions. Entered my first race, Hutton Buschell Fun Run (2.5 mile), and had to stop and walk half way round. Seriously unfit I joined Team Plaxton Running Club. After doing various 10ks I ran The Great North Run and I was hooked! Travelling by Scarborough Football Club Coach with beer in the boot helped. I did my first London Marathon in 1989 with Ralph Broadley, not exactly with, I finished about 1.5 hours after him. In 1994, together with my brother, sister and 2 brothers-in-law I achieved my sub 4 hour goal in 3h 53min and raised £4,000 for Macmillan Nurses in memory of my father. I have done 10 more since and my goal now is to keep sub 4-45. I entered Europe in 2007 with ‘Mallys Tours’. The first trip was to Berlin and up to now have done 6 (1dnf) and 3 half marathons with hopefully many more to come.

Favourite Races/Events: 1994 Galtrees Half Marathon, with my brother Ron, in 1hr 41min pb taking in the steep hill to Crake Village at 10 mile, and a fantastic steep down-hill finish.

Best Performances: My 100 yards dash in the Spice Market in Istanbul to a traditional Turkish Toilet the day before the marathon that earned me the d.n.f above.

My goals: At 68 years old I am privileged to be Chairman of SAC. I enjoy working with my Committee and the Press Officer in taking the Club forward with Scarborough Rugby Club. I get real pleasure doing my bit, with other coaches, in encouraging juniors, beginners and new runners to get as much pleasure out of the sport as I have. I hope to do a Marathon at 70 (under 4hr.45min of course).

Cartoon of the month

Quote (s) of the month

Fear is a great motivator. John Treacy - Two-time World XC Champ.

Get out well, but not too quickly, move through the field, be comfortable. Strategy-wise, go with your strengths. If you don't have a great finish, you must get away to win. I've always found it effective to make a move just before the crest of a hill. You get away just a little and you're gone before your opponent gets over the top. Also, around a tight bend, take off like holy hell. I've done that a number of times. You should not be flying down the home straight. Most of your efforts should have been put forth earlier.

Pro Am Newsletter

Jenna Wheatman. BSc. MSST

Articles on Stretching and Back Pain

Sadly the course I was to attend in Manchester was cancelled at the last minute so a slight change of plan for the newsletter. As The weather gets colder you need to make sure you do a good warm up before exercise, this newsletter will go through what is best to do.

Warming Up

There is plenty of evidence out there stating warming up before exercise helps to improve performance and prevent injury but what should be in a warm-up?

When I qualified as an athletic coach we were taught that stretching had no place in the warm-up but as a Sports Therapist many of my clients always mention that they should do more stretching, who told them this? are all sports or gyms not giving the same advice? what is been taught at school?. Lets see what the research shows, so you can decide whether stretching is a waste of time or a useful injury prevention tool. I have summarised the main outcomes found.

Static stretching

Static stretching involves passively elongating a muscle for 15-30 seconds. One of the surprising outcomes was that studies were finding static stretching reduced performance for up to 120 minutes. It reduced the elasticity and electrical activities of muscles. This suggests it is detrimental to performance. I have also found that many people over stretch, pushing through the reflex response of the muscle. I think this is because it creates for many "nice pain" and short relief of some aches but it is short lived and can be causing more harm than good. You have to remember that some stiffness is protecting your joints from going too far, everybody is built differently and not everyone was designed to have great flexibility. Sometimes the more you push it is not the muscles you are stretching but the ligaments and this is not beneficial. Static stretching is also done as you are stood still which to me does not fit in with the main goal of a warm-up. Static stretching should be done on its own with plenty of time to recover after.

Dynamic Stretching

Dynamic stretching is ‘flexibility in action’ and dynamic stretches include ankle flicks, buttock flicks, high knee lifts, walking lunge’s and the walking hamstring etc.

Most studies into dynamic stretching show improved performance. These exercises are also keeping you moving so is it the effect of just warming up or the stretching that helps performance? In most studies it is compared to static stretching and not a group without stretching

What should you put in a warm-up?

Make your warm-up specific to your activity, start off slow and steady and gently increase speed as you start to feel looser. For running this can simply be walking, jogging and running. If you are to do some speed training then you need to include more warm-up exercises. If you are to play golf or tennis then put in some swings with the club or racket. Think about what joints and muscles you mainly use and how you use them and mimic these actions. Sprinters have one of the best routines for warming up. Many team sports are now making the warm-up specifically to prevent certain injuries common in that sport. In America, women's football have a warm-up routine to help prevent acl rupture in the knee. Think about what injuries you may be prone to and put in some exercise to prevent these in your warm-up.

Back Pain

Dr Manoj Krishna is a spinal consultant at Nuffield Health Tees and York. Here are some tips he put on his newsletter about back pain.

When should you see a doctor for your back pain?

If your back pain is preventing you from sleeping especially when you have a fever. If you are having problems controlling your bowel or bladder or your legs are getting weaker. If your legs go numb when you walk. If you have a history of cancer and experiencing back pain for the first time.

Here is my advice

When should you see a Sports Therapist for your back pain?

If you have acute back pain without radiating pain into both legs. If you find bending your back painful. When pain radiates down one leg. When back pain has lasted longer than 2 weeks. With back pain that is acute or painful for over 2 weeks it is best to seek out your doctor and Sports Therapist as we can work together to work out the cause and if needed your doctor is aware of your injury and is able to refer you more quickly if needed. Many back injuries are treated with manual therapy and prescribed exercise from your therapist. If no improvement at 3 months then a referral to a consult may be necessary.

The Easy-Day Pace

Are you running your easy miles too fast--or too slow?

John A. Kissane USA Runners World, coach and columnist

In May, Sally Kipyego, a 2012 Olympic silver medalist in the 10,000m, sped to a 30:42.26 win at Stanford's Payton Jordan Invitational–a pace that works out to 4:56 per mile. Achieving that pace for 10,000m requires Kipyego to log plenty of hard track sessions and tempo runs. Yet on her non-workout days, she ambles along at 8:30-per-mile pace, sometimes even slower. "I think most Kenyans do that," Kipyego says about taking it slow on her easy days. "As long as I can remember, when I was a junior back in , the easy days were really easy. I am kind of old-school in some ways. You go by feel; you let your body tell you."

At the opposite end of the spectrum is Mo Farah, winner of two gold medals at the same Olympics where Kipyego took silver. Until last fall, Farah had been averaging 7 minutes per mile for up to 40 percent of his weekly volume. But as he was preparing for his marathon debut in London, his coach, Alberto Salazar, instructed him to speed up his easy-day pacing in order to get more benefit from all that mileage. Farah now runs much faster; with training partner Galen Rupp, he works down to 5:30 pace on easy days.

If the faster pace leaves Farah with heavy legs, Salazar doesn't sweat it; he told Running Times in March that the goal of feeling fresh for workouts is overrated. "If you're always worried about feeling perfect for every workout," he says, "you may never really get the conditioning you need." So who is right, Kipyego or Farah? And more important, what is right for you?

What easy runs do

They're all the other miles–not the tempos or track repeats or long runs. They're the entries in your training log that make up a large percentage of your weekly mileage total, but with which you don't bother to record much data: Simply an "8" or a "6" or a "park loop" suffice to remind you what you did that day.

The easy day is the Rodney Dangerfield of distance training: It receives precious little respect. Some hardliners might even use the term "junk miles" for Kipyego's easy-day running, despite her international successes. Why do we do them? Because easy running–even very slow easy running–provides fundamental adaptations.

On easy days, you're using mostly slow-twitch muscle fibers. They have a higher density of mitochondria, high levels of aerobic enzymes and greater capillary density than fast-twitch fibers, which are more involved in higher- intensity training, says Dan Bergland, principal sport physiologist at Volt Sportlab in Flagstaff, Arizona. On easy days, "You increase mitochondria and capillaries and blood flow to those muscles, so they're better able to utilize oxygen," he says. "Without that, you can't do the intense runs."

All runners, and especially beginners and those coming back from injury, benefit from the cardiovascular and muscular-structural development easy running promotes. The base fitness a runner puts down through a preponderance of easy runs enables the athlete to safely progress to other types of training. Seasoned runners also need easy days in order to maintain hard-earned aerobic fitness and make continual gains in running economy. Of course, competitive runners are interested in moving efficiently at race paces, the primary reason for training at a variety of intensities, in addition to running easy. But even slow running allows for modest gains in efficiency of movement.

More important, it allows for recovery from the hard days. "A runner should achieve a training effect every day," says Dennis Barker, coach of Team USA Minnesota, "and to me, recovery is a training effect, maybe the most important one. it's during recovery that adaptations from the hard training take place. If a runner doesn't recover, the body is not going to adapt, and you'll either continue digging a hole for yourself or get injured."

Your pace or mine?

Jason Ryf keeps a 6-minute easy-day pace. The question, then, is what pace is right, and what do you stand to lose if you go too fast or too slow? In a general sense, an easy run is a low-intensity effort of a short to moderate duration. So a long run, even completed at a relaxed pace, should not be considered "easy," because, despite the pace, there comes a point where the duration raises the overall intensity out of the comfort zone.

A dozen years ago, Barker began working with Carrie Tollefson, a four-time national champion at Villanova. The transition to working with Barker was initially rocky, because Tollefson wouldn't back down on her easy runs. "At Nova we were very low-mileage, but we ran hard all the time," Tollefson says. "And then I came to Dennis and we were trying to hit 85 or 90 miles a week, and I couldn't do it all. I was always pushing the envelope, but I just couldn't run a ton plus go really hard in all my workouts, my easy days and my long runs."

Barker's solution was to mandate that Tollefson wear a heart rate monitor and keep her easy and long runs within appropriate ranges. It worked. "Slowly but surely, running slower helped me," Tollefson says. "By 2004 I was having my best year, and that's when I made my Olympic team. I just needed to grow into the sport and know that it was OK to back off on those easy days and not be so stuck on the watch and always running 6:30 pace. It didn't matter what I ran on my easy days; they were supposed to be easy." Though Barker extols the virtues of keeping the pace relaxed on easy days, that doesn't mean he sends his athletes out for short jogs. In fact, he's been known to assign runners hilly routes on non-workout days, to give the run a little extra benefit. But pacing is almost always reined in. "Pace is the most important thing to keep easy on an easy day," Barker says. "Many runners can still recover if they run a few more miles, as long as it's still at an easy pace. But from my experience, they can't recover if they run a faster pace, even with fewer miles. So pace really needs to be governed on easy days, [but] mileage not quite as much."

Bergland believes runners can't really go too slow on their easy days, unless their form starts to break down. At that point, slower becomes counterproductive. In his opinion, as long as your form holds up, lower intensity trumps higher intensity for easy days. While elite athletes have a finely tuned sense of pace and effort, rank-and-file runners often struggle with it. Bergland advises runners to use 10K race pace plus 2 minutes for easy-day pace, wear heart rate monitors (and aim for 65 to 70 percent of maximum heart rate) or take occasional treadmill runs to monitor pace.

Chart-toppers Elite runners' reported easy paces Suggested easy pace Actual easy pace PR pace

Mo Farah 5:39-6:00 5:30 4:53 Marathon PR: 2:08:21

Marielle Hall 6:23-6:47 6:40 4:54 5,000m PR: 15:12

Sally Kipyego 6:06-6:29 8:30 4:40 5,000m PR: 14:30

Press Reports

The start of the opening race at our NYSD home fixture at Filey Country Park

North Yorkshire and South Durham Cross Country League. Round Two at Filey Country Park

For the third successive year Scarborough Athletic Club hosted a home fixture at the Filey Country Park. The event was held at a very scenic course, which included the park and the Cleveland Way, on a fine but very windy autumnal afternoon. The club achieved some very good individual and team results in what is a very competitive North East of England League, which includes some major clubs in the region.

The six race programme started with the Boys and Girls Under 11 race, in which Jamie Cross finished up in fourth and ahead of Callum Seastrum who made an impressive club debut in sixth and ahead of Josh Braida who ran well to finish in eighth place after 11th at the opening fixture. Golda Richardson also impressed on her club debut when finishing fifth girl. There is no team competition for the youngest of the age group to avoid unwarranted pressure. In the Under 13 races, the club’s girls achieved the best team result for the club with a runner up placing. Amy Corcoran continued her good cross country form after the opening fixture at Acklam, when leading the team home in fourth. She was followed by Sophie Boddy and Daisy Willis who have adapted very well to the older age group after moving up from the Under 11 group this season. They finished in sixth and eleventh respectively to finish behind Darlington Harriers. In the separate race for boys, Christian Mummert ran well to finish in sixth place.

Chloe Calvert-Best made a good debut in the Under 15 group when finishing as the only Scarborough runner in this very competitive age group in twelfth place.

In the Senior Women’s race, Hester Butterworth who was competing in this league for the first time in four years, finished in her joint best ever position of sixth place overall and was the second Over 40. She was followed by Hannah Mainprize in 13th overall and the second Under 17. The reigning age group champion Hannah, now leads the age group overall. Kerry Curtis made both a league and cross country race debut for the club, and finished well up the field in 25th. Track and Field specialist Jenna Wheatman who competed in her first cross country race for over a decade, closed in for the team which finished a very credible fourth of nine teams, in 48th.

The meeting concluded with the senior men’s race over 6 miles, and after a clash of fixtures for round one which resulted in no senior men competing, five club men represented the club for this home fixture. All of the five who were making a league debut, were led home by Simon Pearson who finished up in 32nd of the 76 finishers. He was followed by Andrew Curtis who like Simon has competed for the club only in the East Yorkshire League, and was 43rd. Andrew was followed by two club members who were also making a club debut. Rob Powell and Tom Stockhill who ran together for much of the race, finished in 45th and 54th respectively. Paul Chapman’s league debut was also his first cross country race for many years, and he was pleased to finish this testing course which included a ploughed field, in 71st.

Niagara Falls Half Marathon

Liz Jones at Niagara Falls

Scarborough Athletic Club’s globetrotting Liz Jones, competed in the Niagara Falls half marathon, which was her twelfth race over the distance in the four years since she joined the club at the age of 54. Liz has competed in half marathons in Malta, Madeira, Holland, , , Scotland and the Great North Run in England. She also ran in the 2011 New York Marathon. Liz is a fundraiser for the Pearly Grey Ingane Yami Charity, which is a non- profit organisation established in response to the growing Aids crises in KwaZulu Natal, , and has established a village for severely deprived children.

Liz joined 6,000 runners from 30 countries for what was a most spectacular race route alongside the Niagara Parkway river to the finish at the world famous falls. Liz was delighted to complete her latest fundraising venture in 2 hours 28 minutes, which was not far off her personal best time. (Photo attached)

Hell on the Humber Reloaded, Halloween Edition

Nikki Carr represented Scarborough Athletic Club at the Hell on the Humber Reloaded, Halloween edition which is a shorter six hour version of the twelve hour endurance event which takes place on the Humber Bridge in August. The competitors have to complete as many laps of the bridge as possible between 6 pm and midnight, with only full laps to count, and having to come in from the bridge at least once in the final hour in order to qualify for a time and a finisher's t-shirt.

On what was an extremely windy evening even by normal Humber Bridge levels, Nikki completed 34 miles in 5 hours and 45 minutes, and was the second woman finisher.

Kelly Jackson made a comeback to ultra events, and completed a total of 16 miles.

Wistow 10 kilometre road race

Scarborough Athletic Club veteran Chris Allen who recently returned to competitive running after a two year lay off, at a cross country race, competed in the Wistow 10 kilometre road race at the North Yorkshire village near Selby. Over a very windy exposed race route, Chris was up in 35th overall of 190 finishers in 40 minutes 34 seconds.( He will send a photo tonight – he was given number 1 race number!)

Jedburgh Half Marathon and 10 kilometre road races

Lynzie and Andrew Fleming represented Scarborough Athletic Club at the annual Jedburgh Festival of Running which was held at the Scottish border town, over what was a fine but very windy weekend.

I n the 10 kilometre race, Lynzie who also represents the Royal Navy, continued to get back to her best form after injury setbacks, when improving her time for the distance this year by seven minutes, when clocking 52 minutes 34 seconds.

Andrew battled with the wind over the half marathon course and was an impressive 9th overall of 412 in 79 minutes 49 seconds

Sewerby Parkrun

Three members of Scarborough Athletic Club competed in the latest of the weekly Sewerby Parkrun, on a fine but windy morning at the coastal venue.

Patrick Wardle got off to a good start on what was both an event and club debut, when finishing in 18th overall of the 86 runners in 22 minutes and 28 seconds.

Sam Shepherdson had a very good race in the conditions to record a personal best time of 27.41, after finishing 13th woman overall and the 4th Over 40.

Linda Hinchliffe finished 22nd woman overall in 30.35

Sydney Parkrun

Matthew Middleton at Sydney

Matthew Middleton represented Scarborough Athletic Club whilst on holiday in when he competed in the Saint Peters Parkrun at Sydney Australia. Matthew was pleased to finish 9th of 315 runners in 19 minutes and 43 seconds, with the temperature reaching 27 centigrade despite the early morning start for the race. ( Photo attached)

Newcastle Town Moor Marathon

Phil Markham

Phillip Markham represented Scarborough Athletic Club at the Newcastle Town Moor Marathon, which was also his debut at the marathon race distance. In wet and windy weather, Phillip completed what was a testing multi terrain course in 3 hours 23 minutes, and was the twelfth overall and the third Over 40 veteran finisher. Phillip has achieved ten personal best times for distances ranging from 10 kilometres to the marathon in 2014, and is now looking forward to competing in the Manchester Marathon next April, and will be targeting a sub 3 hour finish. (Photo attached).

Lakeland Trails Helvellyn 15 kilometre race

James Kraft continued his successful run of results at mountain and trail races, when he competed in the Helvellyn 15 kilometre race of the Lakeland Trail series of races. Over a tough hilly and technical course, James finished a close up second of 259 runners in 54 minutes 53 seconds.

James is hoping to achieve a hat trick of wins this weekend, when he competes in the Dalby Dash, which he has won on the last two runnings of this 10 kilometre multi terrain race in Dalby Forest

Guisborough 3 Tops Fell Race

Two members of Scarborough Athletic Club competed in the Guisborough 3 Tops Fell Race, which incorporated a 8.5 mile course with 2,000 feet of climb, which included Roseberry Topping.

Sue Haslam maintained her unbeaten run in the Over 60 age group, and Dave Parke maintained his challenge in the Men’s Over 60 group when finishing in fourth place.

Haltemprice 10 K road race

Jim Johnson was back in action at road races after competing in the Marine Corps half marathon in USA recently, when he competed in the Haltemprice 10 kilometre road race. On what was a testing course at Anably Hull, Jim finished up in 89th of 304 finishers in 45 minutes 26 seconds.

Sewerby Parkrun

Two members of Scarborough Athletic Club competed in the latest Sewerby Parkrun. Paul Chapman continued his improvement at a variety of races, when he posted a personal best time of 22 minutes 45 seconds after finishing 28th overall of the 111 and the third Over 45 in the race.

Liz Raper made a very successful event debut when finishing 22nd woman overall and the first Over-65 in 29.21. In the latest Yorkshire County Rankings for her age group, Liz is ranked number 3 for half marathon and number 4 at 10 kilometres.

News about the 2015 Yorkshire Coast 10 kilometre road race

The 2015 Yorkshire Coast 10 kilometre and associated Fun Run will take place on Sunday 11 October. The entry limit for the seventh running of this very popular North Yorkshire road race has been increased to 1,750. Entries will open on 1 June 2015.

Race Director Chris Clayton said, “ As we reached the 1,600 limit this year, ( more than a month before the closing date, and still had almost 100 enquiries from runners wanting places, we have , after careful consideration, decided to allow an extra 150 places next year. We feel that The Spa facilities and the course can easily handle the new limit of 1750 entrants. We wish to retain the amazing atmosphere and friendly character of the event, and will discuss carefully whether any future increase in numbers is appropriate.

East Yorkshire Cross Country League. Round 2 at Drewton Woods

Hester Butterworth at Drewton Woods

A record 26 members Scarborough Athletic Club competed in the second round of the East Yorkshire Cross Country League, which was held at Drewton Woods near the East Riding village of South Cave. On what was a fine and sunny morning, the runners observed the traditional silence for Remembrance Sunday, before setting out over a hilly 6 mile course.

The women’s team which finished a close up fifth, was led by Hester Butterworth who was third woman overall and the first Over 40. After two rounds, Hester is also lying in third place overall. Hester was followed home by Sue Louth in 24th and Julie Clayton who closed in for the team in 28th. Heidi Coates was the main back up in 32nd of 58 female finishers.

The men’s team which finished sixth after a bunch finish with four teams was headed by the Over 40 veteran Simon Pearson who was 22nd overall of the record 132 male finishers, and the 7th Over 40.

Mark Jay improved after his first round league debut to finish in 41st. He was closely followed by Brendan Cammish who was 45th on his league debut, and Glyn Hewitt who made a good club and league debut, in 46th. Neil Scruton made a seasonal league debut after injury, and is the favourite to retain the Over 65 title when leading the age group again and finishing in 51st overall. Geoff Cromack closed in for the team with 55th overall and also improved his position at the first round.

Three more male club members made their league debut at the meeting. They were led home by club debutant Mark Corner in 95th He was followed by Neil Roberts 106th and James Boak who was 121st. Diane Roberts also made a good league debut when finishing in 49th woman overall.

Press Officer Mick Thompson who was racing for the first time after his 75th birthday, had to settle for third placed Over-70 after taking a wrong turning on the course.

Other male results Other female results

57 Chris Clayton 42 Leah Gillon 60 Dave Shipley 44 Sam Shepherdson 82 Ralph Broadley. ( 2nd Over 65) 50 Linda Hinchliffe 93 Pete Northedge 51 Sally Kingscott 96 Mally Sweetlove 111 Harry Forkin 116 Tom Owen Hardmoors half and full Marathon at Goathland

Lyndsay MacDonald at Goathland

Four members of Scarborough Athletic Club competed in the latest Hardmoors events which consisted of a half and a full marathon over very muddy routes on testing multi terrain routes, which started and finished in the ‘Heartbeat’ village of Goathland.

In the half marathon event, the first of the trio was Danny Walls who was 9th overall in a splendid time for the distance of 1 hour 49 minutes. He was followed by Dave Parke who was the third Over 60 male in 2 hours 33 minutes. Lyndsay MacDonald made an excellent Hardmoors event debut, when finishing 28th female overall in 2 hours 38 minutes.

Nikki Carr competed in the marathon which consisted of a 27 mile course which had 4,300 feet of climb, and two hours into the race, the runners had to contend with torrential rain and a deteriorating surface, which resulted in some competitors having to abandon the race. Nikki carried on to finish in 5 hours 36 minutes and 11th woman, mainly as a training run to prepare for her next ultra. This will be The Hill, which involves competitors having to complete ascent and decent of the Shining Tor, one of the highest hills in the Peak District 55 times and a total of 160 miles in 48 hours!

Dalby Forest Dash

Seven members of Scarborough Athletic Club competed in the fourth running of the Dalby Dash which is a10 kilometre multi terrain on a very scenic and testing multi terrain course in Dalby Forest.

James Kraft who held the course record and had won the previous two events, finished as the runner up behind Mike Burrett of Leeds City Athletic Club who set a new course record of 32.14. James finished in 32 minutes 54 and ahead of a record 375 finishers

James was followed by Chris Duck who was 8th overall and 2nd Over 40, and Kevin Moment, 12th overall and the first Over 45.

Neil Pearcey was next in 32nd overall and 4th Over 45 with a good time of 41.11.

Rhona Haslam finished second woman overall in the race in 41.57 on an event debut, and headed her mother Sue Haslam who was 4th overall and also the first Over 60 in 42.25, which bettered her previous best time for the race set in 2012.

Graeme Adams finished 161st overall in 49.34 and Katie Webster was the 43rd senior and 100th overall woman finisher in 58.33

Jack Robertson for Loughborough University at the Birmingham Cross Country League

Jack Robertson who is in his second year at Loughborough University competed for the university in the Division One match in the Birmingham Cross Country League. Jack who was third in last month’s Yorkshire Coast 10 kilometre race, finished up in 44th of 286 in the senior men’s race, and his team finished in second place.

Sewerby Parkrun

Four Scarborough Athletic Club Members competed in the latest Sewerby Parkrun. Andrew Fleming finished first for the second time with a personal best time of 17 minutes 17 seconds.

16 year old Hannah Mainprize achieved a notable double for the club when finishing first woman overall in a personal best time of 21.48.

Liz Raper who was also running in the event for the second time, was once again the first Over 65, and also 25th woman overall in 29.21.

Linda Hinchliffe was 30 woman overall and the 7th Over 40 in 30.01

Helena Schofield competing for the Royal Air Force

Former Scarborough Athletic Club member Helena Schofield, who is now based in Bedfordshire as a member of the Royal Air Force, competed for the Royal Air Force team in a multi nation cross country meeting in . The fixture involved military teams from Germany, Belgium, Holland U.S A, and the host country Poland.

Helena who was making her debut for the full Royal Air Force team, was an impressive 11 th overall and fourth scorer for the team, that was a close up 2nd behind the Polish Air Force team, which is basically the national running squad. (Group team photo attached – Helena no 64).

North Yorks and South Durham Cross Country League at Whitby

Start of the Under15 Boys and Girls race, with debutants Sasha Butterworth and Emily Carver

Thirteen members of Scarborough Athletic Club competed in the third round of the North Yorkshire and South Durham Cross Country League, which was held at Caedmon School Whitby. After some recent wet weather, the runners had to contend with some muddy sections on the disused Scarborough to Whitby railway line, but the course and mild autumnal weather was ideal for cross country racing

The meeting commenced with the joint Under 11 Boys and Girls race, in which the youngest club member at the meeting, nine year old Jamie Cross finished in a splendid 5th position in his second cross country race for the club. He was followed by 10 year old Josh Braida who ran well to finish up in 10th place and remain in contention for a good overall position in his second cross country season for the club.

In the Under 13 Boys race, Christian Mummert remained on track for a top three finish in the league when finishing third. In the corresponding girl’s race, Amy Corcoran improved her league standing when finishing in fifth, and ahead of team mate Isabel Louth who ran well to finish up in 18th of a very competitive field. The Under 15 Girl’s race featured notable club and league debuts by Sasha Butterworth and Emily Carver. After a close battle, Sasha edged out Emily and they both look likely to have a successful season for the club and their schools.

Just three club seniors competed in the women’s race, and for the second consecutive week, Hester Butterworth led the team home, when finishing in sixth overall and also the first Over 40. Hester was followed by Heidi Coates who made a good league debut when finishing in 38th and ahead of Jenna Wheatman in only her second league race who was 54th. The race included veteran men over 65, and Mick Thompson finished second Over 70.

In the final race for all other senior men, Tom Stockill and Rob Powell competed in their second ever cross country race for the club, and ran well to finish in respectively 65th and 88th places .

Leeds Abbey Dash 10 kilometre Road Race

James Kraft at Beverley 10k earlier this year

24 members of Scarborough Athletic Club, joined 12 thousand competitors at the Leeds Abbey Dash 10 kilometre road race which this year incorporated the championship event, and attracted top road runners who were also competing for regional and home country teams. Over the fast course which heads out to Kirstall Abbey and back from the city centre, ten club members achieved personal best time for the 10 kilometre distance.

James Kraft who has been very successful recently at multi terrain races, switched to the road and was the first club member to cross the line in the city centre, after achieving a personal best time of 32 minutes and 35 seconds. He was followed by Jack Robertson whose 32.57 clocking was almost two minutes faster than his third place at this year’s Yorkshire Coast 10 kilometre race, and close to his best which he achieved at this race in 2012. Andrew Fleming was the club’s third finisher in a personal best 33.51, and as a Royal Navy reservist was also the first finisher for the Royal Navy team in the incorporated inter service competition, in which former club member Helena Schofield competed for the Royal Air Force, finishing second for the team in 40.42

The other eight club members who achieved personal best times, included 16 year old James Pilmer who was the club’s fourth finisher in 38.22 which bettered his previous time by 82 seconds.

At the other end of the age range for the club, there was success for two of the club’s veterans. Sue Haslam who finished the first of the club’s nine women runners in the race, was the first Over-60 in a splendid time of 42.04, and remains the number one ranked athlete in her age group in the United Kingdom ranking list. After an eight month absence from competition due to injury, Pete Johnson was the first Over-65 in what was also his first race in this age group. His time of 39.55 has placed him at number one in the Yorkshire County and at number six in the United Kingdom rankings.

Added after results were published. The men’s team of James Kraft, Jack Robertson and James Pilmer ( Andrew scored only for the Royal Navy team), were 34th of 114 teams. Sue Haslam, Hannah Mainprize, and Anna Kolos were 27th of 80 teams

Complete Scarborough AC timings Men Women James Kraft 32.35 Personal Best Sue Haslam 42.04 Jack Robertson 32.57 Hannah Mainprize 44.01 Andrew Fleming 33.51 Personal Best Anna Kolos 46.07 James Pilmer 38.22 Personal Best Nikki Hanson 48.22 Simon Pearson 39.27 Rachel Gyte 48.56 Derek Swift 38.55 Personal Best Lynzie Fleming 49.14 Personal Best Pete Johnson 39.55 Dianne Roberts 58.22 Personal Best Neil Pearcey 40.46 Personal Best Lesley Bayes 61.37 Mark Jay 41.20 Jean Fish 65.27 Geoff Cromack 43.09 Personal Best Darryl Maffey 42.31 Chris Wade 45.05 Jim Johnson 46.20 Personal Best Steve Flintoft 53.20 Neil Roberts 58.22

Esk Valley Fell Club Winter Series. Commondale Beacon Race Two of Scarborough Athletic Club’s prolific veteran fell racers were in action at the latest race in the Esk Valley Fell Club Winter Series, which was a 8 mile race with 1,200 feet of climb on a very muddy course which started and finished at Commondadle near Castleton and included stretches of Danby and Castleton moors.

Neil Scruton finished up in 37th overall of the 97 finishers and was the first Over 65. He was followed by Dave Parke who was third Over 60

Sewerby Parkrun

Due to many conflicting fixtures, Lisa Bourne was the sole Scarborough Athletic Member at the latest Sewerby Parkrun, at which she achieved a personal best time of 25 minutes 47 after finishing sixth woman overall.

Schools Challenge Yorkshire Coast Fun Run, Schools Challenge

518 runners signed up for this year’s Fun Run, and with the addition of an estimated extra 200-300 10K runners that ran for free with their families, made the McCain Yorkshire Coast Fun Run one of the biggest in the country with more than 700 entrants.

Incorporated in the run was the Schools Challenge for which local primary schools compete against each other to provide the most entrants. In order to encourage participation in the event, the entry fee was reduced to £1 and in addition Yorkshire Coast Homes encouraged participation in the event by sponsoring 100 children who entered free of charge. The Chief Executive Shaun Tymon commented “ We were very happy to have the opportunity to encourage young people to participate. It is one of the major highlights of North Yorkshire’s sporting calendar and the fun run is always lively and well supported. By taking part, our local youngsters have a great chance to get some healthy outdoor exercise while enjoying the atmosphere of this exciting sporting occasion.”

For the sixth consecutive year, West Heslerton Primary School provided the most small primary school pupils in the in the Schools Challenge of the Yorkshire Coast Fun Run, when 16 schoolchildren completed the run. The school therefore remains unbeaten since the start of the event back in 2009. Their success in this friendly event is undoubtedly down to the Head Teacher, Rachel Wells actively promoting sport at the school.

The Seamer and Irton CP School won the trophy for the larger schools for the first time after fielding 26 pupils. The school’s headmaster Jonathan Wanless commented, “ The Seamer and Irton CP School were thrilled to receive the Jimmy Corrigan Memorial trophy for the first time this year. We have a growing number of pupils who are committed to leading healthy lives and growing into fine young athletes. The School were crowned North Yorkshire Quadkids champions in July and are currently the top of the school’s cross country league in the Year Three/Four Boys competition. It is certainly heartening to see so many young people enjoying the benefits of regular sport and exercise in an age when there are many, less healthy, alternatives to distract them “

Sewerby Parkrun

Matthew Middleton competed in the latest Sewerby Parkrun and despite carrying an injury still managed to finish in 4th place of the 95 runners in 19 minutes 53 seconds.

Sheffield Indoor Meeting

Scarborough Athletic Club was represented at the Sheffield Indoor Arena open meeting by 47 year old Paul Chapman, who was competing in his very first indoor meeting. Paul competed in the 3,000 metres event and finished in 12th place in a decent time of 12 minutes 43 seconds, but has no plans to repeat the experience and intends to stick to cross country and road races in the future!

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