STRIDER NEWS Stowmarket Striders Club Newsletter Summer 2014

Striders Retain trophy Did you know.. Eleven Striders teams took part in this years Ekiden Relay, organised by Ipswich The term Ekiden Relay origi- nated in Japan meaning Jaffa RC on Sunday 13th July at Woodbridge School. Eleven teams of six took on ‘station’ and ‘transmit’. It the challenge of the equivalent of running a , with each competitor signed formed the bases of the Jap- up to run either 5, 7.2 or a 10 km distance. anese communication net- work in which stations were They arrived in their masses, with a course total of 157 teams taking part. Our yellow posted at intervals along the and black vested brethren gathered under the new Strider’s branded gazebo where road. Team Captains Jo & Jason did an amazing job of organizing and coordinating our teams. In the race each runner runs the distance from one The weather was unkind, switching from sweltering heat to drenching downpours, but ‘station’ to the next and then hands off a cloth sash, or still, they smiled, they cheered, they supported each other—they ran. tasuki, to the next runner.

The results were amazing, we retained our hold on the Ekiden Mixed Team trophy, The first Ekiden race was with Tim Larke, Beccy Jordan, Tammy Jordan, Sam Burdett, Mark Hayward and sponsored by the Yomiuri Roger Aldis finishing first with a time of 2:43:57, over 2 minutes ahead of their near- Shimbun (a Japanese news- est competitors. Our other mixed teams came in a pretty impressive 12th, 14th, 15th, paper) in 1917 to celebrate 16th, 18th, 19th, 20th, 27th & 28th out of 60 teams. With our Supervets team placed the moving of the nations 6th in their category in a combined 2:57:53. capital to Tokyo.

Well done to all those who took part and represented the club, we look forward to next year…..

New Strider gazebo, half of the winning Mixed Team & a rogue bunny Friday 5 Series Medal Winners

FV40 Louise Goddard

FV40 Anna Smith

FV40 Julia Baldwin

FV45 Jo Stephenson

FV50 Dianne Hughes

FV50 Angela Whiting

MSen Sam Burdett

MSen Nick Palmer

MSen Mark Hayward Friday 5 Competitors MSen James Hayward

MSen Peter Woods Friday 5 Series MSen Alan Hart The Friday 5 is a summer series of five 5 mile races held on Friday evenings. MSen Neal Bassett These are lovely social events with lots of family support. It’s a great way to start the weekend or end a busy week. Very similar to the Grand Prix; you enter as indi- MV40 Richie Parkins viduals and your finish position counts towards points for you and the Team. For individuals only your best 4 races count and all your points count towards the team MV40 Neil Martin score.

MV45 Harry Smith Races are held in Ipswich, hosted by Ipswich Jaffa, Kirton, hosted by Felixstowe Road Runners. Stowmarket Striders is at Haughley Park, Bury Pacers host theirs MV50 Steve Hughes at Nowton Park and Gt Bentley RC on at Gt Bentley.

MV60 Frank Moggan This year saw plenty of Striders taking part in individual events with 19 Striders completing 4 or more races entitling them to a Friday 5 series medal.

MV60 Keith Borrett Huge congratulations to the following series age category winners:

FV40—Louise Goddard, 3rd Congratulations! FV45—Jo Stephenson, 1st FV50- Dianne Hughes, 3rd

M Senior—Sam Burdett, 2nd

MV50—Steve Hughes, 3rd

For full series results CLICK HERE Club Championships We’re halfway through Club Championships with only three legs remaining. On Tuesday Did you know.. nights at 7.30pm once a month members can join and run in a timed 5k urban route starting from the Leisure Centre. Stowmarket Striders have The races are not only an opportunity to compete against fellow runners in the club but been running Club Champi- due to the applied handicap system, it means that anyone, at any given ability has the onships since 1987! opportunity to be crowned Champion. They were in a different for- The format of the race has a staggered start with slower runs starting earlier, the aim mat then... being that all runners should cross the finish line at the same time.

Further to that the Club Championships are an opportunity for self improvement, for you to gauge your individual fitness progress as the summer months progress. They are also an opportunity for you to try different techniques, push yourself, find your boundaries, your melting points, your peaks, your lows, without the pressure of a formal interclub race environment.

This session on a Tuesday night is a good social event too, time to meet other members that might ordinarily attend a different training session that yourself.

So come along to the next one on Tuesday 29th July and give it a go. Leg 5 is on 26th August. Leg 6—16th September—all at 7.30pm

To view the current standings CLICK HERE

For a full explanation of the of the Handicap System CLICK HERE

Last 10 years of Club Championship Winners And their best 5k of the series time (where information is available)

2004—Lorraine Phillips 22:44 Les King 22:17

2005—Penny Waggott 24:55 Anthony Reidy 23:55

2007—Naomi Hall 24:22 Jim Rossitter 22.36

2008—Jo Stephenson 22:32 Chris Seymour 20:06

2009—Jan Starmer 24:33 Dave Watt 21:59 Runners enjoying the Trail Runs

2010—Charmaine Geraghty 21:29 Tony Burdett 23:04

2012– Angela Burdett 27:20 David Kaye 20:32 THE NEXT STRIDER 2013—Dianne Hughes Joint 1st Stephen Pretty, Jason Allard & Peter Mills TRAIL RUN IS AT THE BUXHALL CROWN Trail Runs JOIN US AT 6.30PM

The Summer Trail runs are going amazingly well and lots of runners from both Striders WED 30TH JULY and other clubs are enjoying hitting the trail on Wednesday nights. Typically the runs Runs are approximately 5-6 start at a local pub in the surrounding villages of Stowmarket from 6.30pm. Either meet miles and you run at your up with a group or run with whomever is there. For a £2 donation you receive a set of own pace. Runners gather instructions and embark on a journey across some of our finest countryside. There has for a drink and a chat after- been over 17 runs so far which have raised well over £1,000 for our chosen charities. wards, food is usually Runs are posted on the Strider website or our Facebook page. For more information available. contact our Social Secretary and trail run pre-tester, Keith Borrett. Did you know..

Striders has its own car park at the Leisure Centre on club nights? To help relieve con- gestion for the Leisure Centre we can park in the High School grounds. Enter through the large metal gates just be- fore where the 6.30 group meet.

News snip-its The Essex Athletics Network Bury Friday 5 - Jo Stephenson and Dianne Hughes (on her way to a new club record) (SEAN) is now a sub group of Suf- folk County Athletics. The Suffolk Country Grand Prix 3-2-1 is a Run ’s project This is a series of races held throughout the year of varying distance and location. which aims to provide a range of Although you run as individuals, your finish position counts towards points for you marked out running or routes and the Team. You can do as many races as you want, although for individuals across the country that anyone can only your best 5 races count towards the individual results, but all races count have a go at. It's a way of providing a towards the Team Score. After 4 races Strider Team results stand: meaningful challenge to help more people to get running when it best Overall Team: 5th Men’s Team: 7th Ladies Team 5th suits them. Striders have put forward Qualifying Races a proposal for an marked route near us. More info... Stowmarket 23 March 2014 Stowmarket Town Council have ap- Bungay Full & Half Marathon 6th April 2014 proved lighting for the recreational Bury Friday 5 20th June 2014 ground— this will be great for our Framlingham 10K 31st Aug 2014 training sessions over the winter Saxons 5 Mile 19th Oct 2014 months. Hadleigh 5 & 10 Miles TBC Nov 2014

Halloween Night Run

You can run, you can hide, but in the depths of Haughley Park beware, ghouls play.

Join in this years family fun on

All Hallows Eve— Friday 31st October.

You will only go once…….mwwwahhhh Striders vs Jaffa Upcoming Races Track Challenge

Join in the next 5k track challenge for team points. Round Relay—September 20th & 21st Monday 8th September

The first RNR was first held in August 1987 originally organised by the newly Hereward Relay formed Ryston Runners, in subsequent years other Norfolk running clubs joined in and in less than 5 years there were 11 teams. The race covers 197 miles and is 23rd Nov 2014 divided into 17 sections. In the course of its history renowned International al- If you’d like to join this thetes have either competed or been guests: Tony Simmonds (1993), Tom Don year’s team for the Here- (1995), (1996), Darren Dead (1997), Hilary Walker (1999), Richard ward Relay which covers Nerurkar (2000), Paul Evans (2003), Debbie Robinson (2003), Barbara Parker 38 miles from Peterbor- ough to Ely please see Jo (2003), Ruth Senior (2008), Hollie Rowland (2009), and Ron Hill (2011) or Jason—they are now taking names for the four Stowmarket Striders have been running the relay since 2005, with their fastest person team. race so far in 2006 with an accumulated time of 24:19:57. Placing 16th in a field of

45! Who was in that team? Bob Granger, Paul Canham, Tony Burdett, Nick Palm- Scenic 7 er, Steve Gray, David Daniels, Bob Ratliffe, Richard Nash, Les Basham, Colin Sunday 9th Nov Pitts, Richard Fellingham, Roger Aldis, Chris Gladwell, Simon Brummitt, Andy Green, Les King, Alan Wells. There was also a ladies team entered that year. Online entries are now Some years Striders have entered two teams, subsequent best times are 2008— open, please note the 25:44:49, 2010—26:09:20. Last year the team completed in 26:57:49. start time has been moved forward to 9.30am Good Luck to those competing this year:

Stowmarket Striders Half Stage Distance From To Name Biker 1 16.81 Kings Lynn Hunstanton Jo stephenson Steve Gray Marathon 2015 2 14.06 Hunstanton Burnham Overy Carol Fowles Steve Gray The date has been set for 3 5.76 Burnham Overy Wells Karen Austin Mark Skoulding our Joe Cox Half Mara- 4 11.14 Wells Cley Rob Kett Steve Gray thon next year as 22nd 5 10.81 Cley Cromer Mary Narey Steve Gray March, more information 6 7.90 Cromer Mundesley Angela Brinkley Denise to following soon. 7 * 9.24 Mundesley Lessingham Liz Beighton Denise 8 7.52 Lessingham Horsey Samuel Burdett Angela Burdett 9 11.30 Horsey Gt.Yarmouth Sandra Mayhew Angela Burdett Christmas Party 10 20.06 Gt.Yarmouth Bungay Chris Starmer Mary Narey Our annual club Christ- 11 14.60 Bungay Scole Jen Devaney Mary Narey mas Party will take place 12 * 19.67 Scole Bob Grainger Sue Boreham on Saturday 13th Decem- 13 13.25 Thetford Feltwell Tony Burdett Liz O'Riordan ber. Please put the date in your diary, venue and 14 7.27 Feltwell Wissington Andrew Collett Liz O'Riordan details to be updated by 15 * 10.59 Wissington D. Market Julia Baldwin Steve Gray Keith in due course. 16 5.49 D. Market Stowbridge Malene Godson Steve Gray 17 11.73 Stowbridge Kings Lynn Dale Mandell Steve Gray

Helpers Needed We desperately need volunteers to help marshal at the Golden Mile, if you can spare an hour on Saturday to help the Club, we’d greatly appreciate it. Please email Angela Burdett at:- [email protected]

Thank you!

Strider of the Month 2014 Golden Mile—Saturday 6th September There’s an exciting new sporting event for the whole family is coming to Stowmarket - April the Golden Mile, hosted by Stowmarket Striders. Helen Beatty It will be sixty years after Roger Bannister broke the four-minute mile barrier - up to 500 runners will be able to tackle the iconic distance on closed roads through Stowmarket, May finishing on the Recreation Ground, on Finborough Road, just as The Stowmarket Beach Party gets going. David Fenton The gun-timed race, will start at 2pm at Combs Ford Recreation Ground continue up Ipswich Street, swing around the back of Asda superstore and finish through the im- June pressive Stowmarket Memorial gates, which will be opened especially for the occasion. Sandra Mayhew There will be medals and goody bags for all finishers, trophies for first, second and third placed male and female. Advance entry fees are only £3 per entrant (£5 on the day) July and all profits will go to local hospice fundraiser, Trust Maria.

There are very few timed mile races in the UK and we know that you are all very pas- Louise Goddard sionate about running and we hope you’ll join with us in sharing this with the local com- munity. Running is for everyone, it can give a sense of freedom and achievement. Whether it takes you six minutes or twenty-six minutes we want everyone to have fun and give it a go.

So come along, see if you can set the very first course record or even the very first club record for your age group for the One (very Golden) Mile. Stowmarket Beach Party Bring your family to cheer on and enjoy the beach party afterwards. Children are en- Stowmarket Town Council are couraged to take part, but under 10’s will need to be accompanied by an adult, who will holding the Stowmarket Beach also need to complete an entry. Party at the Recreation Ground For more information and to enter online: www.stowmarketstriders.org.uk/ on Saturday 6th September. GoldenMile.shtml Amusements, entertainment, sandpits, stalls and a evening film showing of Grease Stour Valley Marathon - Race Report Report by Mary Narey

If you know me you will know that I like off road, self-navigated routes. The Stour Valley Marathon ticks both these boxes. The Marathon is a beautiful course starting from Nayland and doing a figure of eight along part of the Stour Valley Path, as well as the Essex Way and St Edmund’s Way. The race notes say “The route is scenic and surprisingly hilly for East Anglia, featuring over 1,500 ft of climbing”. Great. That’s another couple of boxes ticked for me!

This was the first running of the STRIDER SECRETS event. I was running as part of my preparation for Race to the Jason Allard, Mens Team Captain Stones in July, Chris Seymour alluded to his best pre-race meal in the last newsletter. He prefers either and Jason Allard were doing a porridge or his favourite homemade recce for the Stour Valley Path juice, so here it is the Ultra in August and Tina Bel- Mean Green…... som was running for fun!

At 8.45 am there was a race briefing and by 9.00 am we had ambled out to the starting flag at the back of the Village Hall and were off through the Yield: 1-2 Servings 16oz. (500 mls) streets of Nayland and up and Ingredients: out into the countryside. The 1 cucumber trails passed through pictur- 4 celery stalks esque Stoke by Nayland and 2 apples then on to Stratford St Mary be- 6-8 leaves kale fore starting to loop back to- (Australian tuscan cabbage) wards Nayland. By this time we 1/2 lemon were starting to group together 1 tbsp ginger with other runners, collaborating to find the way and discussing Jason says ’I also add half a lime sometimes for taste!’ our running biographies. Back at

Nayland, after topping up our water and grabbing a piece of cake, we head- Put all the ingredients into a juicer and ed out towards Little Horkesley and then Wormingford where hymns were juice. being sung as I passed by the church. We dropped down into the valley, crossed the river near Bures at the mill then up an out again along St Ed- A great nutritious drink . munds Way to start the final leg back towards Nayland and the finish. The undulating, off road terrain continued to provide glorious sights and sounds of the countryside to help our weary legs on their way.

Back at the finish we collected our individual- ly painted horseshoe mementos and tucked into plates of hot pasta. What a great day! Who is coming with us next year?

The 30th Poppyline Marathon - Race Report Report by Mike Munson

The Poppyline Marathon is organised by the Long Distance Walking Association (LDWA) and as this was the 30th event it was increased to from 26 to 30 miles.

The LDWA organise a number of “Challenges” each year for walkers and runners, where there is less emphasis on racing but the challenge is to complete the route within a specified time. For this 30 mile event 9 hours was the time challenge. The entry fee is usually relatively low (in this case £7 ), but this covers, hot drinks and biscuits at the start, refreshments at each check point (every 5-6 miles with cakes, fruits and drinks) and a meal at the finish (this year with lovely local strawberries!). You also receive a commemorative certificate and badge which I think is pretty amazing for the price.

I decided to enter a few races like this in 2014 as I wanted to enjoy running marathon distances without having to worry about my fitness level and maintaining a particular pace and also if possible enjoying being in beautiful countryside. This certainly ticked all the boxes and as I had never run further than 26 miles before would also give me a sense of achievement.

The course although very scenic was much tougher than I expected but after the first climb giving spectacular views over Sheringham and out to sea, I realised I should just walk up each steep hill. This was something Chris Seymour admitted that he also does when doing his Ultras! The route took us east out of Sheringham on the North Norfolk Coastal path towards Cromer and then after Check Point 1 (CP1) by the Tourist office in Cromer the route went inland a bit and headed towards Holt via Ba- consthorpe Castle. At Holt the route followed the Train line for a while and I was amazed that just as I reached the line a Steam Train appeared pulling several carriages. The CP5 was just after Kelling Heath and on Weybourne Station. On such a hot Sunday I guess the many tourist where perplexed at the sight of so many long distance runners watering and feeding themselves. The first 20 miles had been relatively easy going on my body but by Weybourne (25.5miles) my body was already rebelling, at this stage I had already gone off course 4 times. This is no reflection on the quali- Photos: ty of the instructions; ask Keith I rarely get back from a Wednesday trail run from the right direction! Up to Weybourne I had been mainly walking up hills and running or Courtesy of jogging the rest. In the last 4 – 5 miles I was walking for 2 mins, and then jogging for Chris Seymour as long as I could unless a hill was involved. When I saw Sheringham Coastguard Station perched on top of the next hill I knew it was nearly complete. All I had to do

was run down the hill I had just climbed, walk up to the station, and then down into Previous page: Sheringham. I did not take into account the 800m incline up to the school. I eventu- ally finished in something over 6hrs 20mins, completely exhausted, but very happy Runners approaching the having completed well over 30 miles and apparently 517m ascent! last climb up to Sheringham Coastguard Chris Seymour had long finished and was patiently waiting for me in the school hall Station having already had his meal and changed.

Below: These events are very well organised, instructions checked thoroughly, they organ- CP5 (Weybourne Sta- ise a “Marshalls Walk” prior to the event to check the instructions. The Marshalls are tion) with Chris Seymour very knowledgeable and friendly and I cannot fault them in any way. For those think- getting some instructions ing of doing an event like this I would recommend them highly. You can enter as a from Vinny Purdy (North runner, knowing that plenty of people walk so less pressure than a regular road mar- Norfolk Beach Runners) athon and also they often have a shorter route available. For me part of my tired- who completed his 100th ness was due to not really being fit enough, in training I rarely get to run over 10 Marathon on his home miles and it was pretty hot that day (about 25c). course. My next event is likely to be the “Flower of Suffolk” on 5th October from Walberswick on heathland footpaths around Minsmere and Dunwich. AGM - October 1st - RAF Honington 10k EACCL League Race 1 October 22nd - Knettishall Heath (Hosted by RAF Honington) Race 2 November 5th - Caldecott Hall (Hosted by GYRR) 2014/15 dates Race 3 November 26th - Whittlingham Park (Hosted by Tri Anglia) announced Race 4 December 10th - Whitwell Station (Hosted by Reepham Runners) Race 5 January 14th - UEA Race 6 Jan 21st or Feb 3rd (TBC) - Shouldham Warren (Hosted by RAF Marham) Race 7 February 11th - Orwell Park (Hosted by Wattisham Station) Race 8 February 25th - Nowton Park (Hosted by Bury Pacers) Race 9 - March 4th - Available Race 10 March 18th - Venue TBC includes presentation

Awaiting photo

Strider Ladies out in force at Ipswich

Tough Team Race Race report by Steve McNamara.

I coerced Dan Selfe into entering a race that I’d done previously back in Cheshire (where I’m from). It’s a three man team event with the last person home setting the team’s time. A challenging 9 mile hilly route through some spectacular coun- tryside. The most notable feature being a 150m ascent up a near-vertical disused funic- ular railway which is grueling to say the least. We were greeted by ‘The Grim Reaper’ at the top: says it all really!

Not being renowned for hills in Suffolk, Dan found it arduous but we really enjoyed our- selves and ran with a mate from my old club (Vale Royal), finishing 31st out of 50 odd teams on a perfect running evening.

It’s fair to say that we represented Striders very well a long way from home in a race is dominated by local Cheshire clubs – we had several complimentary comments about making the effort to travel.

At time of writing I’m now looking forward to the Ekiden next month – this was good preparation!

Sprint Coaching

Far left, Abbie Ruggles demonstrates load training to the Juniors

Right photo, Abbie Ruggles, Mick Johnson, Tania Spurling, Sue Garrod

England Athletics’ Flying Coach Programme Junior Sessions

On the 1st July the Stowmarket Striders Juniors benefitted from a specialist Please note Junior session led by guest coach Mick Johnson. Mick is a level 3 sprints coach at Thetford AC and is a Local Coach Development Programme coach. sessions are now Accompanied by Abbie Ruggles, Under 20 Norfolk 400m Champion (PB on summer break. 60:00), Mick took the juniors through active warm-ups, then a series of exercis- Sessions re- es looking body positioning, use of arms and legs to increase stride rate. The commence on Juniors had an opportunity to test their skills over sprint ladders (like a low hur- Tuesday 9th Sept dle) to encourage them to lift their legs and engage their arms, games and re- at 6.00pm lays. Mick was impressed by the distinct improvement by the Juniors as the session progressed and could see quite a few with very good potential for New Juniors are sprinting competitively. very welcome - if

We were also lucky to have Paul Evans, 10,000m track Olympian at Barcelona you are between 9 and Atlanta and winner of the 1996 Marathon join the Senior on Tues- & 15 years old and day 15th July. Paul’s Marathon finish time of 2:08:52 places him 5th on the UK enjoy running, all-time marathon list. The session was fast, furious and fun but targeted at all come and join us. abilities. Running return circuits Paul incorporated change of pace to engage different muscle types and time targets to get us thinking about our pace be- For more information: tween any given points on outbound, versus inbound when we had to work CLICK HERE harder. It was a great session, with much to learn and enjoyed by all.

England Athletics’ Flying Coach Programme is a nationwide programme to Golden Mile benefit clubs, coaches and athletes of all abilities, & across a range of disci- The Golden Mile race is open to plines. Under the scheme, top coaches visit local clubs to work directly with all juniors so why not give it a club coaches and assist with the development the clubs athletes, to help de- go? Under 10’s need to enlist velop coaching expertise in a particular technical event in a practical coaching and adult to run with them. But why not see if you can set the environment. new Club record or reach a Club Standard. Sat 6th September. All this is made possible by our proactive Striders Club Coaches—many CLICK HERE thanks to them for organising these opportunities for us. RUNNERS PROFILES Meet your fellow Strider

“I love being part of Striders—a fan- tastic group of people”

- Denise Wright

General Committee member Denise Wright

Q: Name? Q: What’s your favourite film? A: Denise Wright A: I don't have a favorite film but love going to the cinema

Q: Age? Q: If you run with music, what’s your favourite track? A: 52 A: Always run with music with a beat

Q: What do you do for a living? Q: Who or what inspires you? Why? A: Veterinary Practice Manager A: All runners that are faster than me - inspire me

Q: When did you start running with Stow Striders? Q: What does being part of Striders mean to you? A: 6 -7 years ago A: I love being part of Striders - a fantastic group of people

Q: What’s your favourite club race? A: Scenic 7

Q: Favourite Race Distance? A: No favourite - I like to give all distances ago.

Q: How many times a week do you run? A: 3 times

Q: What other training do you do? A: Cycle, gym when I can and dog walking

Q: How do you cope if you can’t run? A: Badly

Q: Best Running moment? A: Crossing the Brighton marathon finish line knowing I had run every step of the way

Q: Favourite pre-race meal? A: Porridge Everyone loves running with Denise:

Q: What’s your running goal for the next 12 months? A: No goal - am hoping to continue running races I have- “ Thank you Denise. I'll run 6 miles in the pouring rain n't done before anytime for hot chocolate and cake like that! Great Q: What’s your favourite book? run. A: Ihave just read Wonder by RJ Palazio - a great book

- Mary Narey RUNNERS PROFILES Meet one of your Club Coaches

Chris has been part of the Club since 1987, Chairman from 1990-1995 & 2001- 2002.

He has some amazing personal best times over his running career:

5k 15.47 7th place

5m 25.55 14th place

10k 32.45 3rd place

10m 54.04 4th place

Half marathon 1.11.42 2nd place

15m 1.23.40 9th place

20m 1.59.30 3rd place

Marathon 2.46.38 4th place

Club Coach & Friday 5 Race Director: Chris Starmer

Q: Name? Q: Best Running moment? A: Chris Starmer A: Winning the Bildeston 10m after running in a group of 6 from start to finish Q: Age? A: 54 Q: Favourite pre-race meal? A: Porridge and toast Q: What do you do for a living? A: Warehouse Manager/Part time farmer Q: What’s your running goal for the next 12 months? A: To go sub 3 at Q: When did you start running with Stow Striders? A: 1987 Q: What’s your favourite book? A: Daniels' Running Formula by Jack Daniels Q: What’s your favourite club race? A: Haughley Park cross country Q: What’s your favourite film? A: Chasing Legends. A film about the Tour De . Q: Favourite Race Distance? A: In my younger days it was 10m/ Half marathon, now it Q: If you run with music, what’s your favourite track? is the shorter races 5k/ 5m A: I don't run with music .

Q: How many times a week do you run? Q: If you could be a super-hero who would you be? A: I would like to run 4/5 times a week but it doesn't al- A: Someone who could stop all the violence in the World ways happen Q: Who or what inspires you? Why? Q: What other training do you do? A: Seb Coe, not only was he a super athlete but how could A: None really, although I do go out on the bike most anyone not be inspired by the 2012 Olympics under his weeks leadership..

Q: How do you cope if you can’t run? Q: What does being a Club Coach mean to you? A: If I can't run it's usually because I'm too busy doing A: Being able to pass on my experience gained over many other things years .

,

Archive Photo: Joe Cox Half Marathon 2008

Stowmarket Striders—A piece of History

Chris Gladwell has found a copy of the very first Strider Newsletter, here’s what the club was doing 28 years ago: Stowmarket Striders—Snap shot of time

In 1995 the club boasted around 30 members, in 2004 membership was up to 125,

in 2014 we are over 278!

Archive Photo: Mutford Teams 2008 NEW CLUB RECORDS HOLDERS

CONGRATULATIONS to the following Striders who have set new club records in the last three months:

Tamara Jordan FV35 5K 18:30 10K 37:20

Dianne Hughes FV50 5mile 36:41

Jo Stephenson FV45 10K 46:21

Mary Heywood FV60 10K 57:26

Peter Gay MV70 5 miles 43:13

John Squirrell MV60 10K 43:35 Club Training Sessions Steve Pretty MV55 Marathon 03:20:59 The Club organises a number of coach led sessions for the benefit of its mem- bers, do come and join in any of the following sessions:

Tuesday If you would like to chal- SESSION FORMAT 6.00pm Juniors (9—15 years inclusive) lenge a record you’ll Sessions are varied and need to submit evidence 6.30pm New Beginners course starts 1st April of time, approximate constructive training. date, age of runner, event 6.30pm Beginners (but open to all) Coaches’ work from the following 9 week plan: and year to Chris Sey- 7.30pm Main Club Session—open to all abilities, mour. You will need to Hill Sessions have been a fully paid but more suited to the confident runner member or Stowmarket 1 Mile Intervals Thursday Striders at the time of the 400m Intervals race and the race must 6.30pm Social runs—join either 2 mile Intervals have been a measured Fartlek/Short Intervals a) 4 mile social run in an hour race. Incline Session b) 10k social run in an hour For full current Club Timed Pyramid Session Records CLICK HERE 7.30pm Coach led threshold/tempo session 800/1200 Intervals Sprints/Shuttles

STRIDER NEWS Stowmarket Striders Triathlete News—Summer 2014

English National Sprint Nottingham Euro Distance Championships 2015 Qualifier Report by Tom Ames

On 6th July both Ron and Tom Ames took part in the English National Sprint Tom and Ron Ames as well as Distance Championships at Emberton Country Park. It involved a 750m Anne and Grayhame Fish com- open water swim in one of the park’s lakes, followed a 20km undulating bike through the Bedfordshire countryside and finishing with a 2 lap 5km run peted in the first of 4 national around the park. qualifiers for next year’s Europe- an Championships in Geneva. Neither had any expectations for positioning having never raced the course and not knowing how high the standard would be. Both had good races Anne, Ron and Grayhame se- though with Ron getting a podium finish placing 2nd in his age category in cured places. Tom had a very 1.19.06, and Tom coming 6th in his (30-35) in 1.05.30. competitive Age Group and a large number trying to secure Although this was the National Championships there was a friendly, relaxed atmosphere at the event, and despite a few issues with the chip timing was one of the three places available, well organised. Emberton Country Park was a lovely setting for the swim sadly he was not successful be- and run, and the bike ride for the most part was picturesque although the ing 26th out of over 40 in his age last 2 miles was on an A road. This was a great event that I would recom- group, but gained valuable expe- mend to anyone looking to try and make their first move from local to nation- rience on the day. al events.

Cycle Leader Courses:

In conjunction with CTC Triath- lon England there is a day cyclist leader course workshop on Sun- day 10th August at WSW Club Room, .

Please enquire with Grayhame Fish if you would like an entry form. £55 members £95 non- members

Ron Ames 2nd in age category Striders Altitude Training Trip Race report by Nick Hammond

The trip started with some poor weather but some swim training in a beautiful heated open air 50m pool by the lake enabled a little action. A little cycling and eating was also possible. By the weekend I had brought some nice English weather and Saturday saw some light preparation for Sundays extra short tri in Thonon Les Bains with a little lake swim and a short hilly bike course. Thonon tri have a short course and Olympic both on the Sunday afternoon, all 5 of us had booked up for the short course, Penny ( I believe first open water tri) and Ollie ( first tri).

The venue is very beautiful, a small Chestnut park with a steep grass slope down to the lake. An out and back swim, an open street circuit, not too hilly and a short off road run. There were plenty of nerves on the day, Ollie and Penny coped well, Haley and I not so good, both of us having relatively poor swims. However both Haley and myself made the podium again this year, with prizes only for overall vets not each age group. Ron however still only just missed the podium by 30 seconds. As per last year we had a good laugh at the prizes given, I got an oversized fleece and under sized arm warmers, Haley arm warmers and a bike bag.

The after race food is great, sandwiches, cake and fruit and overall a lovely event and friendly atmosphere. We even had a small interview post race, by the compère.

The next day saw a 1500m lake swim, just over the border in Switzerland. A good bit of practice for those of us that struggled in the swim. This went well, water temp was about 24C. The next couple of days saw 2 x 7 miles running at approx. 1100 to 1300 metres of altitude and also a walk up to 2250 metres including a little photo opportunity in some snow ( always amazing when you can be at 35C at the bottom).

I took this opportunity to cycle up to 1600 metres to the ski station to meet the others for the final ascent. Taking 35 minutes to cover just 6 miles, It was fun coming down though. The girls last day saw Ron, Haley and I cycling a circular route climbing over during a 60 mile route, via Evian and then Thonon plage to do some more swimming in the 50m pool, meeting Ollie and Penny there. Ron also taking this opportunity to dive off the 5m board, it was like watching Tom Daley. This was followed by another of Ollie's fine meals that evening ( I understand Penny did help with the cheese sauce).

We said goodbye to the girls the next morning and went for another 1500m lake swim as our warm up for the Geneva sprint tri Ron and I had booked for Saturday morning. This was chosen as Ron had qualified for this event next year which is hosting the European Championships. It was a European Cup event this season. We set off just after 4 am for an 8am swim start. After some panic with parking and toilets we made the start with a few minutes to spare. Some better prep required for next year, but that's why we were there. We both had decent races, my swimming being much more comfortable and I really enjoyed the hilly closed street circuit. Even got to finish on the blue carpet. Ron had more success with a first in age group! Again this was a very enjoyable event and cracking weather to boot.

Diss Duathlon Wattisham Race report Steve Gray 17 Striders are listed as entrants

Sunday morning saw six Striders turn up at Diss High School to sign on for the Tri for this popular local Triathlon held Anglia event. The weather looked promising given the doubtful forecast. After a on the Base 7am arrival, bikes racked and early coffees consumed we all stood in the race briefing at 9am. With the first wave of runners off at 9.30 the moment of reckoning Beccles Triathlon was almost upon us. Three waves set off 5 minutes apart and it was not long be- fore the quick runners in wave 3 over hauled wave one. Steve Gray, Frank Moggan, Wen- dy Hughes and Claire Bailie all A now spread out field poured back into transition after the first . The bike competed in this event in May at leg of 30K was 3 laps of the rural roads out of the High School. It was not until lap the refurbished Beecles Lido two that a brief rain shower saw the muddy roads become a bit sketchy on the tighter corners. Wet roads and surface grit saw a fair few punctures, luckily all Striders avoided mishaps to race back into transition for the second 5K run.

Unfortunately Alexander Das retired during the bike leg with hamstring problems, but the remaining Striders took heavy legs out on the run course for the second time. With determination and a heavy dose of lactic acid in leg muscles we all sur- vived the run, some with more speed than others. The first Strider home was Mi- chael Jones at 1hr 38m 03s and 13th overall followed by: Go Tri Series – Jelly Gareth Southgate 1hr 47m 10s Legs These events organized essential- Steve Gray 1hr 57m 25s ly by West Suffolk Wheelers have proved popular again with a sec- Mary Narey 1hr 58m 12s tion of the Striders. They are like Mark Miller 2hr 03m 55s the Tri equivalent of the ‘Park Run’, the idea is to open up Tri This was a good day out for all at an early season race. Tri Anglia did the usual events for everyone at a cost of excellent organization and race marshalling. If anyone is tempted by a multisport only £5 per event. Keep your eye event this is a good friendly local race to target. Hopefully I'll be there in 2015 but on the WSW website. let's enjoy racing in 2014 first.

Newmarket Striders included – Sue Garrod, Frank Moggan, Emma Yarrow, Rob Kett, Stuart Hunter, Gemma Porch, Haley Suttle, Megan Thompson, Anne Fish and Grayhame Fish.

This event saw three entrants go wrong on the cycle course (interestingly the same number as last year) per- haps room for improvement with the signage. Some great performances including Rob’s run time and Megan winning her age group Euro Duathlon Race Report

By Scott Williams

On Sunday 13th April when everyone was fixed on Mo’s first marathon attempt and the fantastic Striders performances at the London marathon the little Dutch town of Horst closed its roads for the European sprint age group duathlon championships. Having taken the last qualifying spot at Grafham duathlon in November I was rather excited to get the opportunity to represent my country. The race however was scheduled for the week after Brighton marathon which I had already entered. I thought about it and as was only a sprint assumed I would recover in time and as only qualifying 4th at Grafham and arguably being the slowest of the 12 Brits there wasn’t much chance of a high finish so might as well do both and just enjoy the experience.

The day before the race a group of us met up and biked the course. About 30 of us biked round in club colours from up and down the country, mostly impressed with how tolerant the Dutch were of cyclists (no chance of cars giving way for us all to cross a roundabout in England). It was a twisty course so lots of breaking and powering out the corners was going to be needed but was very flat and was going to be very fast for those who could handle their bike. Then it was off to the opening cere- mony. As it was a European championship it was opened with a South African choir? And a rather bizarre one man street dancer. Then we had team photos, off to the pasta party and an early night.

On the day of the race I dropped the bike early in transition, watched some of the long distance race (15k, 60k, 7.5k. One for next year maybe) and waited for my turn. The race distance was 4.75k run, 20k bike and 2.5k run. At the start line I didn’t push too far forward, knowing there would be su- perstar runners that would kill me to try to keep up with. Having had Achilles problems in the build up and during the marathon I wasn’t sure how the run would go so told myself to ease into it and not go mad at the start. It was chip timed so though there was no hurry, time would start once I crossed the line (evidently not, started at the horn.) In the panic at the start there was a faller, I hadn’t crossed the line so wasn’t concerned that I had to run around them. The twist 2 lap course with a dead turn on each lap was flat, and fast. Looked at my watch at 1 mile-5.55. Maybe I had gone harder than I’d meant (I was representing my country after all). Finished the 4.75km run in 17.32 (official time 17.45- so naivety cost me 13 seconds, a lot in a sprint race). For reference to how good the top guys are the winner did the run in 15.09! Then came the bike. As a runner who bikes a little it was a damage limita- tion exercise. The speed some of these guy bike is unbelievable! But nothing spurs you on like 2 Ger- man athletes coming past you in a world cup year so I chased them down and got through it. I came into transition and could see one of the GB guys in my age group leaving. My race goal had been not to come last in my age group so my target was to beat him not being sure if anyone was behind me or not. I could see him struggling so after 500m I had caught him and when he went for a drink at the drink station I pushed on a left him behind. It was then a case of picking any other athletes off one the way round and enjoying the atmosphere. With 500m to go there was a Dutch athlete who was strug- gling and an Irish girl, wanting to enjoy the last bit of the race I pushed on and over took them, picked up a GB flag from the team manager with 100m to go a eased to the line enjoying finishing my first race for GB in 1.09.11. Then it was catching up with friends made out there and checking the race results (oh, and of course a beer or two). 11th in age group and 1min 42 seconds faster than in quali- fying. So target was achieved, finished and wasn’t last. Norwich Sprint Triathlon National Relay Reports by Grayhame Fish Championships 23rd/24th August, Nottingham On the 12th July Anne and Grayhame Fish competed in this popular event at Whitling- ham Broad just outside Norwich. Consisting of a 750 Metre Open water swim, 18Km Striders are putting a team of cycle and a 5km run. Anne won her Age Group in 1:27:57 which was almost 2 minutes four together, if you would like to be considered please speak to quicker than last year, that made her 42nd lady out of 80. Grayhame was second in his Matthew Eveleigh Age Group in 1:23:15 having been soundly beaten by a very good cyclist / runner.

Norwich Olympic Triathlon The following Sunday five Striders competed in this event, three men and two ladies West Suffolk tackled the 1500 Metre Open water swim, 38Km cycle and a 10km run. Tom Ames came out of the swim in 5th place having learnt a lot from the melee that was the Not- Triathlon tingham Euro qualifier. Tom did well to not lose too many places on the cycle and then September 28th put in a solid run to finish 22nd overall in a very strong field. Michael Jones tried to catch Tom on the cycle but didn’t quite make it and Rob Kett made good use of his run- Mid Suffolk Leisure Centre ning strength, 3rd fastest, to finish not far behind Michael. On-line entries are open. 35 Tom 2:16:14 – 22nd overall. Michael 2:19:53 – 33 overall and Rob 2:20:55 – 37th over- Striders have registered all. so far

Helen Wing finished as 18th lady in 2:44:58 having swam a respectable 30:33 in a test- ing heat. Vicky Moseley was not far behind her in 2:48:35 as 24th lady out of a field of 46 ladies. Fritton Olympic/ Both these events organized by Tri-Anglia are very well thought of in terms of organiza- Sprint Triathlon tion and location. Whitlingham Board is very picturesque for the swim and run and the 1500Mtr open water swim – cycle is though quiet Norfolk villages on good roads. The event is marshaled to a very 40Km cycle – 10Km run high standard by Tri-Anglia. Further it is being viewed by British Triathlon as a potential qualifier next year, for either World or European Age Group Championships. Well done to Emma Yarrow, Vicky Moseley, Wendy Hughes

and Ron Ames who did so well Wells cycle at this challenging event

Although not strictly a Striders event, thirteen Striders cycled 66 miles from Stowmarket to Wells-next-the-Sea in May. Stayed in the Youth Hostel overnight and cycled back the next day by a different route making 73miles. For several people this was the fur- thest they have ridden, especially over two days.

Monster Middle

Vicky Moseley and Shaun Jones are planning to do this Ely based event in August. 1.9k swim 83k bike 21k run. The distances are better known as a ‘Half Ironman’ but “Ironman” is a trade name so the event cannot be called that without playing royalties. Shaun did this last year and is hoping to better his time, for Vicky this is a a new chal- lenge. Grafham Water Middle Distance Tri

Race report Michael Jones

After a good winter’s training this is the first big test against a quality field, looking at the start list of athletes’ the 40-44 age group was far the largest group with over 100 athletes’ in. 3 waves and I was in the 2nd, swim went well with the first buoy being the biggest obstacle with eve- ryone trying to turn on the buoy (shortest route). Out and in the lake between laps adds to the fun and after the 2nd lap came out in 36:44 which is a PB by minute on the course. A short run to Transition where a good T1 in 1min 44secs I was on the bike were I felt more comfort- able and soon relaxed and got into a good rhythm, the course was undulating but with light winds it was going to be a quick course. After 56miles I finished the bike leg in 2:29:48 which again was a PB by 5mins, back in transition for T2 which was in 46secs I was on way for the run.

The run was 2 laps out and back along the dam wall then into a undulating foot/cyclepath with a small amount of road which told in a nasty hill. After starting the run a know it’s going to take a couple of miles to get the rhythm going and to see want I have left in the tank to get me round and after getting into the run and the miles started ticking pass and of course catching other athletes’ just felt I was getting stronger as each mile went passed. Finished the half marathon in 1:30:44 which is a PB by 8mins on this course so my overall time of 4:39:43 put me in 53rd place and 12th in age group so I'm a very happy Strider

Background Anyone who is a member of Brit- ish Triathlon can apply to take part in one of three qualifying events. At each event the first 4 people in a given age group (that registered an interest) qualify. Since there are 3 qualifiers this process se- lects 12 triathletes to go though and compete. Some people pre qualify by getting a podium place in a previous Euro event. Addi- tionally if you come 5th (or lower) at an event you time is worked out as a % of the winner in your age Kitzbuhel Race report Grayhame Fish group and you may get selected Anne qualified by winning the Silver in Turkey last year. I was 4th at the 3rd qualifier in Newbig- by this ‘rolldown’ method if more gin, September last year and hence won a place. The Sprint Team manager sets up a Facebook places are available. The above page and leading up to the event 101 questions come up as well a tittle tattle. British Tri work applies to the Sprint and Olympic with a travel company ‘Nirvana’ who organized packages, we chose to take the Campervan. distance triathlons. The Race - The swim was in a lake, the Schwarzsee, the cycle was hilly, and I mean hilly and Other Races at the run was essentially flat(ish). After the usual messing around registering, team briefing, team Kitzbuhel photos, pasta party the day of the race arrived. Wonderful, it rained, not normally a problem but with hills requiring the lowest gear you have and some technical downhills in the rain and ‘racing’

The Euro Championships week- we knew this was not going to be straightforward. It’s fair to say that there were a few accidents end also has the Age Group on the bike, a few punctures and not everyone finished the course. However, Anne came 2nd in Olympic Distance, Paratriathletes, her age group for the Silver and I was 17th out of 23 finishers, which given my poor running at the Juniors, Elite (including Alistar moment I was reasonably pleased. Three Germans, an Austrian and two Brits behind me, one Brownlee) and the Elite Relay other Brit punctured. I saw one of the Brits in the 70-74 Age Group who had come off his bike on the downhill and was a bit blooded, but he did finish, others ended up in hospital, or in Austria the ‘Krankenhouse’. Culford Tri-umph for Striders Race report by Grayhame Fish

On Sunday 27th July, Ipswich Tri hosted their popular Culford Triathlon. A 300 metre pool swim followed by a 21 km cycle and an 4km run. This event attracts a cross section of abilities and is a really good race to have your first Tri. The pool swim is a (12 lengths) up / down lane format fol- lowed by a 300 metre run to the transition area. The cycle is three, 7 km laps of the extended grounds of Culford school on public roads. Finally the run is two times, a 2 Km loop within the school grounds.

Twenty five members of Stowmarket Striders took part with a number of Age Group wins: Tammy Ker, Anne and Rebecca Ridge. Nick Hammond was 6th overall with Shaun Jones 26th and Tammy 36th. Adam Fish posted the fastest Strider swim in 4:30, Nick the fastest cycle in 36:14 and Tammy the fastest run in 14:10.

For several Striders it was their first experience of a triathlon and feed- back that I heard was all positive. Amazing results for all!