CYMDEITHAS WELSH 2006 RHAGFYR RHEDWYR FELL CYLCHGRAWN MYNYDD RUNNERS NEWSLETTER CYMRU www. wfra.org.uk ASSOCIATION DECEMBER 2006 Successful Year For WFRA Championships overnight stay, probably in a The WFRA Open/Welsh bunkhouse. Places are first Championships and Series have come first served. Contact Ross again been a success in 2006. for more details. The North Series in par - ticular was well supported. 2007 OPEN WELSH Congratulations to all the CHAMPIONSHIPS prizewinners, including Joe Sat 24th March Blackett (Male Open / Welsh LLANBEDR/BLAENAFON (L) Champion) and winner of the Sun 6th May South Wales series, who trav - LLANGYNHAFAL LOOP (S) elled all the way from the North Sun 27th May East of England (by public transport) to participate! MYNYDD TROED (M) Andrea Roberts was the Ladies Sun 24th June CARNEDDAU (M) Open / Welsh Champion. Pictured are some of the 2006 prizewinners with Anna Bartlett and Helen Bennett was the ladies Sat 20th October Steve Gilliland proudly displaying their awards. Photograph was winner of the South Wales RHINOG HORSESHOE (L) taken after the Clwydian Hills race on November 5th Series. All received a pair of fell Sat 3rd November shoes courtesy of Ultimate SUGAR LOAF (S) AGE CATEGORIES FOR ALL Outdoors and Innovate. The A competitor’s best results WELSH CHAMPIONSHIP AND SERIES RACES: winners of the from up to 4 of the 6 races will Open, O/40, O/50, O/60 Male and female and O/70 Male. Series were Steve Gilliland and be counted in the Other categories can be introduced should there be demand. Anna Bartlett. Both received Championship. If 4 races are To participate in in any of the the Championships/Series framed pictures of Cader Idris used this must include one race races you do not have to have membership of any particular courtesy of Benard’s Gallery in at each distance. organization or have Welsh qualification. There will be Llandudno. Every finisher will score awards for at least the winner in each category. The 2007 Championships for - points. Scores are based on the In the Open Welsh Championships there will also be an competitor’s time behind the mats will be the same as 2006. If award for the first Welsh qualifying finisher if the winner is of average of the first five finish - a different nationality. you have taken part in all the ers. Your score will then be races in your area, why not trav - Presentation to the winners of the Series and Open champi - taken away from 100 to make a onships will be made after Sugar Loaf race on 3rd November. el further afield in 2007 and positive score. If you do not have a go at the Open/Welsh compete in a race you will score Championship. This starts with zero. SOUTH WALES NORTH WALES the Llanbedr to Blaenafon race This is an Open SERIES 2007 SERIES 2007 on 24th March. The Championship. You do not have Sun 27th May Championship concludes with to have membership of any par - Sat 3rd February the Sugar Loaf race on 3rd ticular organization or have MYNYDD TROED TARREN HENDRE November. This will be fol - Welsh qualification to partici - Wed 20th June Sat 21st April lowed by the WFRA AGM. It is pate. There will be awards for at MOELWYNS COITY Sun 6th May proposed that there will be a least the winner in each catego - Sat 7th July LLANGYNHAFAL LOOP minibus trip to this race with an ry and the first Welsh qualifying finisher if different. GUTO NYTH BRAN Sun 24th June Sun 15th July CARNEDDAU BRITISH CHAMPIONSHIPS 2007 Sun 1st July TABLE MOUNTAIN There will be two races in Wales included in the 2007 British Sat 4th August Sat 21st July Championships. These are Llangynhafal Loop on Sunday 6th May LLANTHONY SHOW and Carneddau on Sunday 24th June. If you have not competed in Mon 27th August the British Championships before this may be the incentive you Sat 25th August need to give it a go. If you are not competing in either of the above RAS BECA Sun 30th September races please offer your assistance to the appropriate race organiser. Mon 27th August ARENIG FAWR They will need all the help they can get to ensure the events run MACHEN Sat 20th October smoothly. RHINOG HORSESHOE The full list of British Championship races is as follows: A competitor’s best results from up to 4 of the 7 races will A competitor’s best results Sunday 24 June Saturday 31 March be counted in the Series. from up to 6 of the 9 races will DONARD-COMMEDAGH CARNEDDAU be counted in the Series. (Irish, Medium) (Welsh, Medium) Every finisher will score Saturday 14 July points. Scores are based on the Every finisher will score Sunday 6 May points. Scores are based on the LLANGYNHAFAL LOOP ANGUS MUNRO competitor’s time behind the (Scottish, Long) average of the first five finish - competitor’s time behind the (Welsh, Short) average of the first five finish - Saturday 6 October ers. Your score will then be Saturday 2 June ers. Your score will then be DUDDON VALLEY GREAT WHERNSIDE taken away from 100 to make a (English, Short) taken away from 100 to make a (English, Long) positive score. If you do not positive score. If you do not Best results from up to 4 from the 6 to count. If 4 races are used compete in a race you will score compete in a race you will score must include one race at each distance. zero. zero. 2 CYMDEITHAS RHEDWYR MYNYDD CYMRU RHAGFYR 2006 DECEMBER WELSH FELL RUNNERS ASSOCIATION Perfect conditions for Fan Fawr

Small but perfectly formed. This mega-grip and a cool breeze WFRACH ACIROMAMN – MROISTS PTOEWEELL 2007 would sum up this short Beacons blowing to keep the sweat out of Pen y Buarth Farm, Upper Llandwrog, Caernarfon, LL54 7RD. classic which has now become the eyes. 51 runners obviously E mail – [email protected]. Tel (01286) 881491. the traditional kick-off for the thought things looked good too, South Wales Winter League. It’s giving up their time to travel from SECRETARY – MARTIN CORTVRIEND one of those ‘race you to the top far and wide for, at most, 25 min - Dol-y-Caeau, Llangynhafal, , LL16 4LN. and back again’ little races which utes of hard exercise. E mail – [email protected]. Tel (01824) 790534 you underestimate at your peril. Not so many years ago, races TREASURER – SHEILA LLOYD The route is unencumbered by like this would have been lucky to E mail – [email protected]. Tel (01286) 881491 fences, stiles or similar obstruc - have pulled in 20 runners so the tions, leaving just two sharp lung size of the fields in the last couple MEMBERSHIP and NEWSLETTER – GEOFF CLEGG busting pulls separated by a bog of years is testament to the hard Westpoint, 19 Deganwy Road, Deganwy, LL31 9DL. followed by a short blast across work put in by the organisers of E mail – [email protected]. Tel (01492) 582631. the summit plateau. For those the South Wales Winter League. CALENDAR and FIXTURES - JOHN SWEETING with the time to look, the high The annual Anglo-Welsh chal - point gives views as far as lenge seems to have fired the Lower Lodge, Cynghordy, near Llandovery, SA20 0LD. Camarthen Bay to the west and enthusiasm of runners and E mail - [email protected]. Tel (01550) 721086. Plynlimon to the north whilst the encouraged new competitors.... STATISTICIAN NORTH – ROSS POWELL whole western section of the several of the field this year were Email – [email protected]. Tel (01286) 881491 South Wales Traverse is spread at their first fell race. This is all out around you. No matter, for good news and it may of well STATISTICIAN SOUTH – JOHN SWEETING the race back is absolutely helter- mean a rethink for the minimalist E mail - [email protected]. Tel (01550) 721086. skelter, down a grassy gradient approach to organisation as I got that is at the limit of traction in swamped a couple of times INDIVIDUAL (North East) – JENNY EWELS the dry and hootingly slippery recording finishing places. This E mail – [email protected]. Tel (01352) 779073. after a downpour. led to a bit of confusion at prize giving. Hopefully everyone got INDIVIDUAL (North West) – ANDREA GOODE This year, conditions were nigh E mail – [email protected]. Tel (01341) 251061. on perfect with the ground having listed correctly. that post rain tackiness that gives English runners filled the first 3 INDIVIDUAL (South East) – SIMON BLEASE places so the gauntlet is well and E mail - [email protected]. Tel (01600) 712506. truly down for this years cake- baking competition. Robert INDIVIDUAL – MARTIN LUCAS Discounts Gordon of Westbury Harriers E mail – [email protected]. Tel (01656) 880009. The shops listed below came home nearly a minute INDIVIDUAL – RUSSELL GILL have confirmed that they ahead of second place (and first E mail - [email protected]. Tel (01535) 630209. will give WFRA members a vet 40) Mick O’Doherty in a very discount on purchases. This similar winning time to 2005 of INDIVIDUAL – CRAIG JONES may not be on all items (eg 17.42. Previous winner, Andrew E mail – [email protected]. Tel (01492) 660414. Jones, recorded 17.37 last year in sale items). Discount is nor - WEBMASTER – BOB CHILTON (Non Committee) slippery conditions, so it’s a mally 10% unless indicated E mail – [email protected]. Tel (01341) 440611. otherwise. Remember to shame he succumbed to CBA show your WFRA member - syndrome this year, recording the ship card. only DNF of the day. Neither of RUNNERS PRESENTS ATHLETES FEET these times were anywhere close Rhuddlan to Graham Pattens record of 16.02 set in 1991. It was a similar DASHES IN THE DARK BENARD’S GALLERY story for the ladies where, despite … full(ish) moon Friday Adventures Craig y Don improving her 2005 time by near - Llandudno ly two minutes, Eluned Salisbury 8th DECEMBER 2nd FEBRUARY 2nd MARCH BLACKS was still over three minutes shy of Night time trail races starting from Betws y Coed and Jill Teague’s 1991 mark of 19.16. Llandudno Obviously, tectonic shift has THE PLOUGH INN CONWY OUTDOOR resulted in the damned hill get - SHOP ting bigger! RUTHIN RD, LLANDEGLA Conwy COTSWOLD The hottest competition of the Registration from 6pm. Start 7pm day came in the V60 race with Betws y Coed This is only 1.2miles from the Llandegla Mountain Bike Dick Finch and John Henry Centre on the A525 Wrexham to Ruthin Road JOE BROWN SHOPS Collins locked in battle right to Llanberis and the line. They were so eyeballs- STUDDED SHOES ADVISED! Capel Curig out that they damn near knocked PETE BLAND SPORTS As this is a night time race in winter there will be a strictly the time-keeper over! With the enforced minimum kit requirement: Kendal nice weather, the ever depend - Torch with minimum 2 hrs GOOD lighting (head torch prefer - RUN AND BECOME able Kay Lucas had a much safer Cardiff time as summit marshal. able) Full waterproof body cover (i.e Jacket , Gloves, RUNNING BEAR Compass, Whistle. So, thanks to all those who Altrincham Do not skimp on equipment – it’s for your safety! turned up, sorry about the traffic, FRONTIER lack of parking and slight confu - Llandudno ENTRY ON NIGHT ONLY. £2 PER PERSON. sion at prize giving. I think the (over 16 only) ULTIMATE OUTDOORS running and the views made up Betws y Coed, Skipton, for all that. With the rest of the Prizes: Those that came last year know the quality of prizes up Keswick and Lancaster league being finalised as I write, for grabs – there will be many more spot prizes than category If there are other retailers keep your eye on WFRA.org.uk prizes! There might be half decent series prizes – total cumu - members would like to be for details of the next race and, of lative time of all 3 races! No promises though. included please contact any course, all the results as they hap - Any questions? Tel. Tim Higginbottom 01352 779073 Committee member. pen. Wheeze. CYMDEITHAS RHEDWYR MYNYDD CYMRU RHAGFYR 2006 DECEMBER WELSH FELL RUNNERS ASSOCIATION 3 South East Wales Winter Report Simon Blease

Something strange and quite ple do turn to the sport they spiritual home of South Wales an eye on the Fell Races section wonderful is happening down find a well established, well fell running, The Muddy Dap on the FRA Forum. It’s already in South Wales. The Winter administered series of races (otherwise known as the Star been mooted there in the South League has got off to a flying which is a great justification for Inn in Talybont-on –Usk). The Wales Races thread and we can start with numbers well up on all the hard work that goes into series winds up with the estab - keep up to date with interested previous years (51 at Fan Fawr putting on the Winter and lished Darren and Tumble races and 70 at Sugar Loaf). But this is runners quite efficiently that Summer series. The message before the traditional herald of way. happening despite a continuing here would seem to be ‘Put on Spring, Pen Cerrig Calch. Spit downturn in the numbers of good races, make a meaningful Thornley usually arranges for It has been great to see new ‘old regulars’ who packed the competition and people will the weather to alternate races being introduced over the fields of 30-40 of yesteryear. The come to you rather than you between ‘orrible and luvverly last couple of years. Sugar Loaf difference is being more than having to seek for them’. but, since I missed the 2006 race, (both of them) and Mynydd made up for by an influx of run - Anyway, with several of the I cannot recall what is in store Troed spring to mind as good ners from ‘over the border’, South Wales big guns missing for 2007. I think it is due to be a examples, especially the latter. notably , Hereford and from one or other of the first 2 nice one, but you’ll have to turn That has all the makings of a Westbury and also by runners races, there is time to pull the up to find out! British Classic. It just goes to from Brecon. What this means is challenge out of the fire yet, but show that you can teach old that, for the first time in many The (in)famous WLIAD hills new tricks! What with that we are going to have our work (Winter League In A Day) may years, the balance of power is cut out! and the new blood in the races, shifting in the annual Anglo- or may not occur in 2007. It all the feeling is one of invigora - Welsh Cake Baking Challenge Blorenge will have been run depends on enough interest I tion. It just goes to show what whereby the losing nation bakes before Christmas and then the guess. Definitely a good day an organisational shake up can the cakes for the end-of-league New Year will see a new race, out. If you are interested, keep do. Wheeze party. If things carry on as they Tor Y Foel. This will be a famil - are, we are gonna have to wash iar hill for anyone who has run down the bake-stones, grind the race as it is Words from our new some flour and dig out the old the first climb in a clockwise Delia recipe book! (or nip down year or the punishing last Hon. Secretary to Kwik Save!!). decent to the Talybont dam in an anticlockwise year. There Fell into it didn’t I – OK I’m Secretary which puts an end to The cause of all this is anybod - should be ample parking and ies guess but, importantly, it has very pleased to be the new Hon any devious short cuts in races the race itself should not pres - Sec for WFRA! Still not sure happened with no overt adver - ent too much in the way of nav - that I might have benefited from tising by the fell running frater - what ‘Hon’ means – at frst I in the past. Not being quite sure igational difficulty. Underfoot thought it meant Honourable nity. Quite possibly, the surge in conditions are grassy all the what the job entails I neverthe - interest and profile of adventure then I suspected that Honorary less found myself voted in at the way and it should be an ideal might be what they meant. racing has pushed fell running day out for the speed mer - AGM. However after a bit of thought into the minds of more people. chants. Best of all, post race So….a brief bit of background The vital thing is that when peo- I realised that it means Honest recovery can take place in the for those who haven’t run over me in a muddy stream on the DOWNHILL TECHNIQUES Moelwyns. I moved over to ok Wales 3 years ago from the Peak Bo iew FOR OFF ROAD RUNNERS District where I’d organised a ev number of fell races for some R session for each different type time – I’m still a member of my Author Keven Shevels has Reviewed by old club Macclesfield Harriers Sheila M Lloyd of event, over various dis - been a runner for over thirty tances, encompassing Cross and I run in their colours on the years and been involved in off- Trailguides Ltd. £4.50 Country through to Mountain hills. I’m not totally averse to road running for most of those (www.trailguides.co.uk). Marathons, is given. An exam - other forms of running though years. A founder member of ple of a training plan for a four and you may see me running the Quakers Running Club conditioning - strength and week cycle is also included. for Denbigh or Prestatyn in the and Durham Fell Runners, suppleness and describes in North Wales Cross Country and two of the most enthusiastic Keven expels the myth that depth how both of these can be Border Leagues. Fell running is off-road running clubs in the achieved. the ability to run well down - hill is something that one is my first love however and I’m North East. He has been a Technical Aspects- qualified UK Athletics Level 3 born with. He maintains that delighted to be living in a In this section Keven consid - with the correct conditioning region where running on the coach for the past nine years, ers the various techniques that specializing in Fell and Hill and practice, it is a skill that hill has so many enthusiastic will, if applied, lead to can be prepared for and learnt. Running. improvement in ability when (and eccentric) devotees and This guide is one of six in a descending. These encompass Other titles in the series are:- I’ve been an ordinary commit - series produced in collabora - a wide range of factors - bal - * Uphill Techniques for tee member of WFRA for the tion with the Run Off-Road past 2 years. ance, angle of lean, stride Off-Road Runners organization. “The series is length, foot plant, stamina-lac - * Terrain Training for Living in the Clwydians hills designed to promote off road tic build up, pace judgement, with our pigs and sheep and running and to encourage run - improving lactic tolerance, Off-Road Runners ners to improve and develop horses, I’ve been well placed to transition (i.e. moving from * Strength and Conditioning coordinate the Clwydian their abilities and skills” one type of terrain to another), for Off-Road Runners The contents of the book are running with a rucksack, Summer Trots race series which * Special Training for has had a very successful first subdivided as follows:- footwear and mental attitude. Off-Road Runners Physical Aspects- Each one of these factors is con - two years and I’m also organis - sidered in depth and where * Mountain Marathon ing the Llangynhafal Loop race Here Keven explains what Preparation. happens to our muscles caus - appropriate, exercises are sug - in 2007 which will be a British gested. As well as being a helpful Championship event. This race ing soreness and how this can guide for those new to off- be overcome with correct Training Sessions for is on May 6th and if you’re not Improvement- road running, this could also contemplating running yourself training and conditioning of prove useful to those of us the body. A useful table showing the …….go on get in touch ‘cos I’ll who have still not mastered definitely find you a job to do!!! He identifies two aspects of appropriate type of downhill the art of descending. Martin Cortvriend 4 CYMDEITHAS RHEDWYR MYNYDD CYMRU RHAGFYR 2006 DECEMBER WELSH FELL RUNNERS ASSOCIATION

Sarn Helen M. Troed Blaengwynfi Pumlumon Callow Machen Llyn y Fan Total Time Score Time Score Time Score Time Score Time Score Time Score Time Score points 1 Joe Blackett DPFR M 40 110.06 101 65.32 97 69.17 104 44.59 101 000404 2 Tony Robson Pennine F R MS 122.52 89 70.09 90 100.18 62 00052.08 92 333 3 Matthew Collins MDC MS 105.17 105 56.42 111 00040.00 108 0 324 4 Andrew Blackmore MDC MS 0 78.40 77 86.21 81 0051.31 81 61.37 73 311 5 Richard Hooley MDC M 50 0 79.15 76 87.55 79 54.46 80 0060.07 76 310 6 John Darby Mynydd Du M 50 171.28 45 78.47 77 87.27 79 0 75.35 77 53.34 76 59.34 77 310 7 Neil Lewis MDC MS00054.15 81 82.34 65 52.09 79 59.01 78 303 8 Roger Chamberlain Sri Chinmoy A C MS 137.21 76 76.59 79 98.40 64 52.49 84 000303 9 Crispin Flower Mynydd Du MS 0 0 69.16 104 46.37 97 0049.09 99 300 10 John Syms MDC MS 0 0 77.23 93 52.12 85 0053.38 89 268 11 Gary Gunner Croft Ambrey M 60 148.55 66 86.56 64 0085.36 60 0 66.52 62 252 12 Helen Bennett MDC FS 0 95.34 50 98.55 64 58.43 71 0066.24 63 248 13 Andy Stott MDC M 40 0 79.30 76 00052.00 80 57.37 81 236 14 Paul Edwards U/A M 40 131.11 82 0056.28 76 78.11 72 00230 15 Mark Palmer MDC M 40 0 56.54 111 000041.50 114 225 s 16 Ian Hughes Shrewsbury MS 0 0 70.27 103 0 62.11 98 00201

n 17 Roland Stafford Mercia MS00049.18 92 60.07 102 00193 18 Mark Saunders MDC M 40 0 70.00 90 000051.08 94 185 o 19 Martin Shaw Brecon MS 0 73.47 84 0 50.06 90 000174 i

t 20 Dave Powell U/A M 40 127.24 85 0052.02 86 000171

i 21 Russell Mapp Ludlow M 40 0 73.42 85 0070.13 85 00170 22 Graham Spencer Mercia M 50 00052.29 85 71.58 83 00167 s 23 Stephen Jones Islwyn M 40 135.51 77 00 0 051.47 80 0 158

o 24 Ross Powell WFRA M 50 0089.20 77 54.57 79 000156 25 Alice Bedwell MDC F 40 0 79.32 75 000059.47 77 152

P 26 Chris Wride Teignbridge Trots M 40 144.24 70 00 091.34 51 00120

27 Kev Joyce Pembs Harriers M 40 154.59 60 00 0 060.37 60 0 120 l 28 Clive Evans Aberystwyth M 50 0 101.14 41 0 60.32 67 000108

a 29 Daniel Gurmin Abertillery Club MS000 0 042.15 102 0 102 30 Michael James Shrewsbury AC MS00044.30 102 000102

n 31 Steve Rees Port Talbot h MS 108.59 102 00 0 0 00102 i 32 Stephen Gilliland Bro Dysynni M 40 00044.50 101 000101 33 Andrew Abbott Sarn Helen MS000 0 0 047.53 101 101 F 34 Mark Bollom Mercia FR MS000 060.36 101 00101

35 Edward Davies Mercia FR M 50 000 061.24 100 00100 -

36 Nichi Cornoch Abertillery Club MJ0000 043.35 99 0 99 37 Adam aHyes Meirionydd RC M 40 000 061.58 99 0099 s 38 Mat Gilbert Wrecsam AC MS00046.25 98 00098 39 Michael Davies UWA Harriers M 40 113.43 97 00 0 0 0097 e

i 40 Andrew Carruthers Halesowen A C M 40 000 063.46 96 0096

r 41 Max Suff Hereford Courier M 40 0000045.07 6096 42 Mike Evans Trots MS 115.59 95 00 0 0 0095 e 43 David Williams Club 69 MS000 0 045.17 95 0 95 44 Carwyn Thomas Sarn Helen MS 116.12 95 00 0 0 0095 S 45 Trefor Jones Mercia FR M 40 000 064.14 95 0095 46 Patrick Wooddisse MDC MS 0 0 76.06 95 000095 r 47 Kevin Griffiths Trots MS 119.08 92 00 0 0 0092 48 Pez Bullen Keswick AC M 40 000 065.56 92 0092 e 49 Douglas Adlam MDC M 40 00000052.13 92 92 50 Les Hewitson Ingli Runners M 40 120.11 92 00 0 0 0092

m 51 Jason Scanlon Pontypridd Roa. MS000 0 047.08 91 0 91 52 Chris Gildersleve Brycheiniog M 40 0000047.14 91 0 91 53 Graham Jones Shrewsbury AC M 50 00049.46 91 00091 m 54 Tom Morgan Mynydd Du M 40 121.37 90 00 0 0 0090

u 55 Langley Robert Unattached MS000 0 047.57 89 0 89 56 Paul Cadman Mercia FR M 40 000 067.57 89 0089

S 57 Gary Pearson Croft Ambrey MS 0 70.52 89 0000089

58 Jeff Kettle Swansea H MS000 0 048.06 89 0 89 59 Steve Turk Shrewsbury AC MS00050.40 89 00089 s 60 David Burton Tarren Hendre M 40 0080.59 88 000088

e 61 Glyn Price Sarn Helen MS 123.51 88 00 0 0 0088 l 62 Helen Fines Bristol & W FS 0 71.28 88 0000088 63 Simon Norwood Ludlow MS 0 71.32 88 0000088 a 64 Anna Bartlett Shrewsbury AC FS00050.58 88 00088 65 Graham McAra Cheshire HR M 50 00051.00 88 00088

W 66 Peter J Kellam Les Croupiers M 40 0000048.31 88 0 88

67 Ann Thomas Trots FS 124.22 88 00 0 0 0088 68 Colin Lancaster Ludlow Runners M 40 000 068.53 88 0088 h 69 Steve Littlewood Hereford Cour. M 50 0000048.39 88 0 88 t 70 David Headon Les Croupiers M 40 124.45 87 00 0 0 0087

u 71 Owen Rees Bro Dysynni MS000 0 0 054.41 87 87 72 Huw Lewis Buckley M 40 00051.28 87 00087

o 73 Phil Adams Neath Harriers M 40 125.32 87 00 0 0 0087 74 Richard John Wall Hereford Cour. M 40 0000049.08 86 0 86

S 75 Donald Williams Eryri M 60 00051.41 86 00086 76 Mike Barne Griffithstown H M 40 0000049.18 86 0 86 77 Dominic Pascoe Unattached MS000 0 049.22 86 0 86 78 David Currie Southampton MS 0 72.56 86 0000086 79 Keegan Galleymore U/A MS 126.38 86 00 0 0 0086 80 Martin Callaghan Ludlow MS 0 73.05 86 0000086 81 Noel Hogan Newport & Dist M 40 000 070.11 85 0085 82 Alun Williams Fairwater R M 40 0000049.40 85 0 85 83 Daniel Regan Ely Runners MS000 0 049.40 85 0 85 84 James Oakley Worcester Tri M 40 0000049.40 85 0 85 85 John Diffey Les Croupiers M 40 0000049.40 85 0 85 86 David Ralphs Newburgh Nom’d M40 000 070.24 85 0085 87 Mark Fenn Mercia FR MS000 070.32 85 0085 88 Ben Gregory Cheshire Hill R M 50 000 070.51 84 0084 89 Martin Cortvriend Macclesfield H M 50 00052.43 84 00084 90 Richard Harry St. Albans Strid MS000 0 050.09 84 0 84 91 David Tomlin Teignbridge Trot MS000 071.03 84 0084 CYMDEITHAS RHEDWYR MYNYDD CYMRU RHAGFYR 2006 DECEMBER WELSH FELL RUNNERS ASSOCIATION 5

Pipe Dream Llantysilio Cader Idris Pumlumon LegEnd 9 Arenig Fawr Rhinog H Clwydian H. Total Time Score Time Score Time Score Time Score Time Score Time Score Time Score Time Score Time Score Points 1 Stephen Gilliland Bro Dysynni M40 0 52.27 100 92.13 95 44.50 101 0064.08 100 180.18 100 80.44 88 585 2 Richard Roberts Eryri M 40.25 101 0 99.06 87 0 31.19 103 0 59.04 108 244.20 64 73.23 99 561 3 Scott Butterworth Eryri M 43.39 93 56.51 92 0035.25 90 80.59 100 69.19 92 199.04 89 83.40 84 556 4 Huw Lewis Buckley M40 43.45 92 58.20 89 113.01 72 51.28 87 35.43 89 83.35 96 73.15 86 0 84.21 83 540 5 Graham McAra Cheshire M50 45.31 88 58.44 88 109.29 76 51.00 88 35.18 90 0 67.09 95 0 81.17 88 538

e 6 Don Williams Eryri M60 44.06 92 58.05 90 109.57 75 51.41 86 38.16 81 84.35 95 73.21 86 0 83.18 85 533 t i 7 Anna Bartlett Shrewsbury F057.13 91 106.22 79 50.58 88 0070.49 90 201.39 88 83.21 85 520 s s s

b 8 Dave Powell Aberystwyth M40 0 59.17 87 108.55 76 52.02 86 0069.31 92 202.11 87 87.36 79 507 o e 9 Kean Rowlands Clwydian M40 45.27 88 64.38 77 126.52 56 57.50 73 37.15 84 89.29 89 74.23 84 228.53 73 95.29 68 496 R w

10 Andrea Roberts Eryri F 49.25 79 0 127.57 55 56.35 76 38.56 79 89.20 89 78.23 78 221.46 77 88.00 78 480 n m 11 John Morris Buckley M60 46.34 86 65.37 75 121.52 61 55.02 79 39.22 78 93.04 85 80.55 74 0 91.53 73 476 o o

r 12 Ross Powell WFRA M50 47.10 84 69.26 68 121.50 61 54.57 79 0 91.29 87 80.25 75 251.28 60 91.37 73 466 f e

l 13 Nigel Rowlands Clwydian M 46.20 86 0 125.10 58 53.30 82 38.35 80 88.10 91 0096.08 67 464 e b l 14 Mike Blake Eryri M50 00135.06 46 73.26 39 37.44 83 90.10 88 74.13 84 205.23 86 89.54 76 463 a b T a

15 John Linley Clwydian M50 50.35 76 65.31 76 121.33 62 54.43 80 39.36 77 90.36 88 000457 l i d 16 Craig Jones NW Police M 41.09 99 0 103.01 83 00 066.07 97 197.48 90 81.21 88 456 a e

v 17 Vic Belshaw Eryri M40 48.21 81 66.11 74 119.25 64 0097.53 79 77.09 80 242.22 65 91.48 73 452 d a n

18 Robert Hutton Dark Peak M40 0 60.27 85 107.45 77 0082.44 97 70.00 91 203.15 87 0 438 r e

t 19 Gill Evans Shepshed F40 0 65.18 76 129.13 53 58.06 72 42.06 69 00226.21 74 94.09 70 414 o x 20 Neville Boler Dark Peak M50 0 63.02 80 119.46 64 0086.54 92 74.24 84 206.48 85 0 405 E 21 Emyr Davies Eryri M60 47.03 84 62.50 81 118.49 65 53.38 82 0 88.00 91 000403 22 Dawn Urquhart Buckley F 48.19 81 65.15 76 129.44 53 73.26 39 43.02 66 0 91.11 58 0 100.20 61 396 23 Sandra Rowlands Clwydian F 58.39 56 72.53 62 0 64.45 58 44.33 62 101.41 74 84.58 68 245.46 63 98.39 64 392 24 Joe Blackett Dark Peak M40 0096.25 90 44.59 101 000182.33 98 73.54 98 388 25 Rob Jones Clwydian M50 46.55 85 65.19 76 120.34 63 0 39.04 79 92.35 85 000388 26 Roland Stafford Mercia M052.21 101 95.39 91 49.18 92 0067.04 96 00379 27 Alwyn Oliver Eryri M60 00 057.54 73 0 92.58 85 83.41 70 223.20 76 93.47 70 373 28 Jeremy Williams Eryri M40 00 0035.29 90 84.07 96 70.20 90 203.29 87 0 363 29 Maggie Oliver Eryri F50 53.35 68 71.58 63 0 68.47 49 0 105.00 70 95.35 51 0 108.55 49 351 30 Geoff Oldrid Aberystwyth M50 0 58.37 89 108.11 77 00 069.52 91 193.32 92 0 349 31 Ben Amesbury Clwydian M 42.51 95 56.43 92 117.47 66 0 35.39 89 00 0 0342 32 Louise Barker Aberystwyth F068.22 70 126.38 56 00 080.26 75 237.46 68 95.17 68 337 33 Graham Spencer Mercia M50 00113.54 71 52.29 85 36.59 85 0 69.52 91 00332 34 Lloyd Taggart Dark Peak M0082.36 106 00 0 0170.42 105 66.15 108 319 35 Paul Stinton Clwydian M056.06 93 124.02 59 0090.03 88 0088.12 78 319 36 Andy Morgan Clwydian M40 00119.22 64 53.20 83 0073.20 86 206.14 85 0 318 37 Charles Enston Eryri M 47.31 83 0 127.03 56 0 37.35 83 92.33 85 000307 s 38 Ellie Salisbury Eryri F40 52.02 72 0 143.18 37 60.35 67 0 102.33 73 00107.56 51 300

n 39 Tony Hodgson Meirionnydd M50 00120.03 64 00 077.05 80 214.43 80 90.18 75 299 40 Darryl Evans u/a M40 00 057.36 73 39.26 78 0 77.24 79 0 100.15 61 292 o 41 Mathew Gilbert Wrexham M053.01 99 97.53 89 46.25 98 000 00286 i

t 42 Steve Turk Shrewsbury M057.05 92 0 50.40 89 35.10 91 00 0 0271

i 43 Jackie Lee Eryri F00104.02 82 00 0 0182.18 98 80.51 88 268 44 Bryn Williams Eryri M 44.55 90 0 111.46 73 0080.07 101 000263 s 45 Graham Jones Shrewsbury M50 0 55.23 95 108.49 76 49.46 91 000 00262

o 46 Tom Prytherch NW Police M 43.59 92 64.01 78 0037.27 84 00 0 0254 47 John Syms MDC M00052.12 85 000206.33 85 83.56 84 254

P 48 Philip Jones Prestatyn M60 50.49 75 71.16 65 136.52 44 0 43.07 66 00 0 0250

49 Martin Cortvriend Macclesfield M50 0 59.54 86 0 52.43 84 000 089.43 76 246 l 50 Martin Williams Eryri M50 51.55 72 70.58 65 136.11 45 00 0 0 0103.57 56 239

a 51 Andrew Hearle Mercia M50 00 0038.44 80 0 76.43 81 0 89.14 77 237 52 Chris Jones Deestriders M 45.28 88 65.05 76 00 0 0 0 093.39 71 235

n 53 Nick Iliff u/a M 43.56 92 61.15 84 124.42 58 0000 00234 i 54 Jim Bennell Eryri M50 45.11 89 0000 0 0230.59 71 95.14 68 229 55 Jenny Ewels Clwydian F066.03 75 00 0 079.50 76 0 96.14 67 217 F 56 Peter Roberts Buckley M60 00122.05 61 00 077.08 80 0 90.05 75 217

57 Steve Ll Jones Eryri M50 0 65.26 76 120.29 63 00 0 0 090.03 75 214 -

58 Kevin Evans Meirionnydd M40 00151.02 28 00 084.22 69 256.47 57 101.20 60 214 59 Alan Heath WFRA M 45.02 89 77.42 52 00 0 0 0 095.02 69 210 s 60 Michael James Shrewsbury M0086.19 102 44.30 102 000 00204 61 Stephen P Jones Eryri M50 41.32 98 0000 0 0183.27 98 0 196 e

i 62 Paul Oldfield Clwydian M40 48.37 81 0000 0 0269.34 50 99.00 63 194

r 63 Nich Bradley Meirionnydd M50 50.31 76 0000 086.09 66 266.39 52 0 193 64 Ian Hughes Shrewsbury M000032.24 99 00 080.39 88 188 e 65 Adam Haynes Meirionnydd M40 00 0032.22 100 00200.48 88 0 188 66 Gary Gunner Croft Ambrey M60 0 71.05 65 00 0 0 0245.15 63 103.23 57 185 S 67 Dylan Owen Eryri M40 44.04 92 00034.41 92 00 0 0184 68 William Helliwell u/a M50 0 66.02 75 00 0 0 0270.18 49 103.20 57 181 69 Leigh Warburton Bowland M40 00 000 0 0192.00 93 83.05 85 178

s 70 Richard Horsfield Dark Peak M40 00111.53 73 0081.44 99 000171 71 Owen Rees Bro Dysynni M00102.45 83 00 0 0 082.57 85 168 e 72 Steve Bellis Wrexham M50 0 56.55 92 108.52 76 0000 00168 l 73 Neal Hockley WFRA M061.11 84 101.46 84 0000 00168

a 74 John Amies Congleton M60 0 61.12 84 00 0 0 0 087.45 79 162 75 Pez Bullen Keswick M40 0 58.58 88 110.39 74 0000 00162 76 Iorwerth Roberts Eryri M60 57.48 58 80.22 47 180.19 10 0116.13 56 000162

W 77 Martin Potter Clwydian M50 0 69.25 68 00 0 0 0310.49 27 96.39 66 161 78 Clive Edwards WFRA M50 00 000 074.56 83 222.59 76 0 159 79 Yiannis Tridimas Bowland M60 00 000 0 0201.28 88 95.37 68 156 h

t 80 Walter Marsh Bro Dysynni M50 00 056.43 75 000 091.52 73 148

r 81 Robert Griffiths WFRA M50 00142.46 38 66.29 54 000261.29 54 0 146 82 Peter Hughes u/a M40 47.27 83 0 121.16 62 0000 00146

o 83 Neville Griffiths Spectrum M60 0 65.55 75 00 0 0 0 095.49 68 142 84 Pilar Near Eryri F067.30 72 00 0 083.30 70 00142

N 85 Paul Jones u/a M 54.29 66 0000101.21 74 000140 86 Andy Price Forden M065.36 75 118.47 65 0000 00140 87 Mary Gillig Clwydian F0000000228.59 72 96.47 66 139 88 Dave Whittey Meirionnydd M40 00119.01 65 00 0 0 092.31 72 137 89 John Keyworth Pensby M40 0 68.15 70 00 0 0 0 097.50 65 135 90 Hugo Iffla Bro Dysynni M50 00128.06 54 00 077.50 79 00133 91 Hannah Toberman Eryri F00000104.34 70 0099.56 62 132 92 Peter Norman Wrexham M60 0 77.18 53 150.29 29 00 0 0 0121.09 32 115 6 CYMDEITHAS RHEDWYR MYNYDD CYMRU RHAGFYR 2006 DECEMBER WELSH FELL RUNNERS ASSOCIATION

Blaengwynfi Pumlumon Y Garn Brecon B Rhinog H Clwydian H Pts. Pos Name Club Cat Nat Time Score Time Score Time Score Time Score Time Score Time Score Total 1Joe Blackett Dark Peak M40 69.17 104 44.59 101 00182.33 98 73.54 97 401 2Ian Hughes Shrewsbury MW 70.27 103 0 32.24 99 189.14 90 0 80.39 88 381 3John Syms MDC MW 77.23 93 52.12 85 0 221.32 71 206.33 84 83.56 83 347 4Scott Butterworth Eryri MW 0 0 35.25 90 205.21 81 199.04 89 83.40 84 344 5Dave Powell Aberystwyth M40 W052.02 85 0 196.13 86 202.11 87 87.36 78 338 6Andrea Roberts Eryri FW 0 56.35 75 38.56 79 0 221.46 76 88.00 78 309 7Kean Rowlands Clwydian M40 W057.50 72 37.15 84 0 228.53 72 95.29 67 297 8Ross Powell WFRA M50 W 89.20 77 54.57 79 0 236.43 63 251.28 59 91.37 73 292 9Stephen Gilliland Bro Dysynni M40 W 0 44.50 101 00180.18 99 80.44 88 289 10 Gill Evans Shepshed F40 W058.06 72 42.06 69 0 226.21 73 94.09 69 285 11 Mike Blake Eryri M50 W073.26 38 37.44 82 0 205.23 85 89.54 75 282 12 Alwyn Oliver Eryri M60 W057.54 72 0 235.57 63 223.20 75 93.47 70 282 13 Graham McAra Cheshire M50 0 51.00 87 35.18 90 0081.17 87 265 14 Richard Roberts Eryri MW 0 0 31.19 102 0 244.20 63 73.23 98 265 s 15 Anna Bartlett Shrewsbury FW 0 50.58 87 00201.39 87 83.21 84 260 16 Huw Lewis Buckley M40 W051.28 86 35.43 89 0084.21 83 259 n 17 Donald Williams Eryri M60 W051.41 86 38.16 81 0083.18 84 252

o 18 Sandra Rowlands Clwydian FW 0 64.45 57 44.33 61 0 245.46 63 98.39 63 246 i 19 John Morris Buckley M60 W055.02 78 39.22 77 0091.53 72 229 t

i 20 Nigel Rowlands Clwydian MW 0 53.30 82 38.35 80 0096.08 67 229 21 Lloyd Taggart Dark Peak M0000170.42 104 66.15 108 213 s 22 Darryl Evans u/a M40 W057.36 73 39.26 77 00100.15 61 212

o 23 Crispin Flower Mynydd Du MW 69.16 104 46.37 97 0000202 24 Adam Haynes Meirionnydd M40 W0 032.22 99 0 200.48 88 0 187

P 25 Jackie Lee Eryri FW 0 0 0 0 182.18 98 80.51 88 186

26 Steve Turk Shrewsbury M050.40 88 35.10 90 000179 l 27 Leigh Warburton Bowland M40 0000192.00 93 83.05 85 178

a 28 Craig Jones WFRA MW 0 0 0 0 197.48 89 81.21 87 177 29 Jeremy Williams Eryri M40 W0 035.29 89 0 203.29 86 0 176 n 30 Geoff Oldrid Aberystwyth M50 W0 00207.03 80 193.32 92 0 172 i 31 Graham Spencer Mercia M50 W052.29 84 36.59 85 000169

F 32 Andy Morgan Clwydian M40 W053.20 82 00206.14 85 0 167

33 Dawn Urquhart Buckley FW 0 73.26 38 43.02 66 00100.20 61 166

- 34 Ellie Salisbury Eryri F40 W060.35 66 0 264.06 47 0 107.56 50 164

35 Martin Cortvriend Macclesfield M50 W052.43 84 00 089.43 75 160 36 Richard Hooley MDC M50 87.55 79 54.46 79 0000158 s 37 Martin Shaw Brecon MW 0 50.06 89 0 229.40 67 00157

p 38 John Linley Clwydian M50 W054.43 79 39.36 77 000156 i 39 Andrew Hearle Mercia M50 0038.44 79 0089.14 76 156

h 40 Yiannis Tridimas Bowland M60 0000201.28 87 95.37 67 155 41 Tony Hodgson Meirionnydd M50 0000214.43 80 90.18 75 155 s 42 Walter Marsh Bro Dysynni M50 W056.43 75 00 091.52 72 148

n 43 Roger Chamberlain SRI Chinmoy MW 98.40 64 52.49 83 0000148 44 John Darby MDC M50 W 87.27 79 00235.45 63 00143

o 45 Jim Bennell Eryri M50 W0 000230.59 71 95.14 68 139 i 46 Mary Gillig Clwydian FW 0 0 0 0 228.59 72 96.47 66 138

p 47 Vic Belshaw Eryri M40 W0 000242.22 65 91.48 73 138 48 Louise Barker Aberystwyth FW 0 0 0 0 237.46 67 95.17 68 135 49 Helen Bennett MDC F 98.55 63 58.43 70 0000134 m 50 Margaret Oliver Eryri F50 W068.47 48 0 298.35 27 0 108.55 49 125

a 51 Gary Gunner Croft Ambrey M60 0000245.15 63 103.23 57 120 52 Kevin Evans Meirionnydd M40 W0 000256.47 57 101.20 59 116 h 53 Paul Oldfield Clwydian M40 0000269.34 49 99.00 63 112 54 Mark Palmer MDC M40 W0 00157.53 108 00108 C 55 Robert Griffiths WFRA M50 W066.29 53 00261.29 54 0 108 56 William Helliwell u/a M60 0000270.18 49 103.20 57 106

h 57 Seb Shepley Tarren Hendre M000168.09 102 00102 58 Michael James Shrewsbury M044.30 102 0000102 s 59 Ben Beachell Eryri MW 0 0 32.27 99 00099 l 60 Dave Finn Mynydd Du MW 0 0 0 174.42 98 0098

e 61 Matt Scriven Mercia M000174.42 98 0098 62 Paul Jenkinson Eryri MW 0 0 32.36 98 00098 63 Barry Wilkinson u/a M0000182.01 98 0 98 W 64 Andrew Lamont Macclesfield M0000073.48 97 97 65 Matt Gilbert Wrecsam MW 0 46.25 97 000097

n 66 Steve P Jones Eryri M50 W0 000183.27 97 0 97 67 Ian Houston Wrecsam MW 0 0 0 0 0 74.17 97 97 e 68 Patrick Wooddisse MDC M 76.06 95 000 0 095 69 Francis Blunt NFR M0000190.24 93 0 93 p 70 Anthony Smith Ambleside M0000077.01 93 93 71 Martin Potter Clwydian M50 0000310.49 26 96.39 66 93 O 72 Neil Ashcroft Ambleside M0000077.28 92 92 73 Trefor Jones Mercia M40 W0 034.39 92 00092 74 Dylan Owen Eryri M40 W0 034.41 92 00092 75 Roland Stafford Mercia MW 0 49.18 91 000091 76 Martin Beale Unattached M000189.10 90 0090 77 Graham Jones Shrewsbury M50 W 0 49.46 90 000090 78 Ben Amesbury Clwydian MW 0 0 35.39 89 00089 79 James Pearce Congleton M0000080.29 88 88 80 David Burton Tarren Hendre M40 W 80.59 88 000 0 088 81 Llifon Foulkes Eryri MW 0 0 35.57 88 00088 82 Andrew Carruthers Halesowen M40 000192.55 88 0088 83 Adrian Orringe Mynydd Du M50 W0 00193.14 88 0088 84 Tom McGaff Cheshire M50 0000080.50 88 88 85 Ray Green Saddleworth M0000200.54 88 0 88 86 Joseph Nuttall Cheshire M0000081.09 87 87 87 David Pack AGC M0000081.12 87 87 CYMDEITHAS RHEDWYR MYNYDD CYMRU RHAGFYR 2006 DECEMBER WELSH FELL RUNNERS ASSOCIATION 7 John Linley shares his thoughts on FRA AGM Feeding before and during long races Ross Powell, Sheila Lloyd, Geoff Clegg and Dave Hill I have been racing for nearly Energy not for use at this time, get your gut interested as the attended the FRA AGM, 20 years & during that time but aimed at boosting your mixture passes through. held in Kendal on the 18th have done many long races. energy during the danger time Remember, if you are not November 2006. There were By “long” I mean races lasting when you are liable to bonk hydrated then any food you 61 FRA members present. for me, more than 2 to 3 hours. later in the race. So again avoid take will not be digested. The following motion, put sugar in large quantities as this The significance of this length of As for potassium, eat a banana forward by Keith Burns, time is that you have to push on will only be wasted early on. was discussed - Probably the best food at this each day. through the time when you “hit "That the Fell Runners stage is a cereal bar taken with the wall” or in fell running Association secede from lots of water. The time to take 3) Other factors terms “bonk out”. UK Athletics governance this is when it will not cost you You stand on the line at a race You need to avoid overheat - as soon as possible con - by interrupting your running. and if you have prepared cor - ing, but also avoid loosing heat sistent with maintaining So if the first walking climb rectly then your muscles are full due to not wearing enough continuity of manage - comes at 40 minutes or so then of glycogen and you have lots of clothes. I wear thermal bottoms ment of FRA affairs, but this is ideal. Take climbs as an energy stored as reserves within on long races, which also reduce in any event, before Feb opportunity to eat & drink. your body. So how can you the possibility of leg cramps on 1st 2007, and that FRA make sure they are at a maxi - This food will take time to descents late on the race. should independently mum when the whistle goes, show an effect, you are aiming manage fell racing on and conserve these reserves to for it to kick in during the dan - ADRENALIN behalf of its members." last as long as possible and ger period near the end of the Now this can be your saviour or race. It was decided that the replace energy as you use it? your worst enemy. motion was received too As you get further into the Adrenalin will kick in in a danger - late to be voted on. You need to understand race you can introduce food ous situation causing you to react However, a discussion on with sugar in it, but beware, the with either fight or flee (run). Run, 1. How and when to feed before the issue was allowed. sugar will trigger off the pro - is just the thing we need, but it can the event. There were a lot of Race duction if insulin. A sudden work against you. 2. How and when to feed on the Organisers present and a shock of sugar will result in If it dawns on you that you are lost event. great deal of anger over production of insulin and in a race, adrenalin kicks in and you 3. Other factors on the race that are liable to react by first checking expressed by them. Some after a short time your blood will affect your blood sugar map and compass, then tearing off said that the top priority of sugar may well drop below levels. in a new direction for a short time the FRA should be to look what it was before you took the before rechecking and again run - after their [Race Organisers] 1) Before the event sugar. You will be committing ning hard. interests. After all, if there Getting your energy levels to yourself to relying on regular This adrenalin is not free. It trig - are no races then there is no the max on the start line needs shots of sugar until the end of gers the production of insulin, sport. The vast majority of to be dealt with in two parts. the race. The level of intake to mobilising blood sugar to replace those present wanted out of have this effect: 3-5 jelly babies the sudden surge of use. The effect Firstly eat as much carbohy - UKA NOW! However a sub and will take effect in about 10 will be that you will then bonk drate as you can the day and committee, already set up, to 15 minutes. So if you have much earlier than expected. evening before the race. is due to report back to the enough jelly babies to eat one I once ran an AM race with an Next on the morning of the expected finish time of 1.5 hours. I main Committee in the every ten minutes until the end race you will wake with all this got lost. I was still running at an Spring with the pros and of the race then go ahead and food converted into energy and hour forty five and bonked. Being a cons of remaining with enjoy them. there is no need to top this up in medium race I should not have UKA. It was agreed that this the morning. In fact eating any - A good tip is to put a few jelly bonked at all certainly not within information will then be thing will trigger your body babies in a bank change bag and the time span of the race and unfor - tunately I had no food with me. sent out to members togeth - into starting to use up your pin it to your vest before the er with a ballot on whether reserves! (If you must eat then race, so you can feed easily. One final warning to stay with UKA or not. you must allow about four If you get to within twenty Ross Powell and Sheila Do not try out changes to the hours between eating and race minutes of the finish and you Lloyd were re elected way you feed and drink on a start). So, you need only to have not eaten the jelly babies Member Representatives on race. Better to go on a long run keep your fluid levels topped or bonked out, then eat all the the FRA Committee. up. Be careful here to avoid that jelly babies and you are ensured and find out what works for On the journey home we dreaded sugar! Drinking tea or of a good finish. you. were involved in an acci - coffee with milk in it will trigger I found out that energy bars dent with a Jaguar on the the production of insulin as DRINKING upset my stomach, half way M6. We came off worse - milk contains lactose (sugar), If you are not already dehy - through a 20 mile race! our car was written off. We fruit juice will have the same drated then the best drink is just Enjoy your running, John Linley were all badly shaken and effect (fructose). water! Ed. note: Some runners may bruised but, fortunately, So just drink black tea or cof - Electrolyte drinks will put not agree with John’s thoughts, were able to walk / limp fee and plenty of water. back salt and trace elements that especially with all the power away from the accident. are depleted during the race, 2) On the race bars and liquid now available. Geoff was taken to hospital but if these elements are all Your comments on this article but released after a check EATING intact at the start your body will will be most welcome up. replace these naturally after the Your body should now have This is John’s way of doing race. The two main minerals things and he says by adhering enough energy to run for about that may affect your perform - two hours before your energy to this routine he has always fin - Merry ance are salt and potassium. ished long races. At this years runs out. So you need to feed to The way I replace salt as I run is extend this. The first problem Peris he totally ignored his Christmas to mix my own bottle. usual routine. Eating porridge Members of the committee you have is that the blood sup - A dash of sugar free orange ply to your digestive tract will in the morning, then forgetting cordial to take his flask of black coffee. wish everyone be reduced as the energy rich Quarter level teaspoon of salt During the couple of hours A Merry Cristmas blood is needed to run. But at Half level teaspoon of sugar before the start he drank about and some stage you will run out of Half pint of water. six cups of tea with milk and A Happy New Year energy so you need to gently The orange is just to cover the blames this for having to pull feed early on in the race. taste of the salt. The sugar will out halfway round! 8 CYMDEITHAS RHEDWYR MYNYDD CYMRU RHAGFYR 2006 DECEMBER WELSH FELL RUNNERS ASSOCIATION Not Just For Gazelles! Chairmans Jottings I'm a fell racer. That means I walk, crawl, scrabble and sometimes even WFRA Growing Race Calendar run around the course – usually egged on by the sweeper, keen to Membership has risen steadily This is currently being pre - finish before it gets dark! Others are during 2006, The number of pared. We hope to have the 2007 fell runners. They leap up inclines WFRA insured races is also up WFRA Race Calendar ready like young gazelles and bound on last year. before the end of the year. This downhill in those special spring- will be sent to you together with soled PBs. It was, therefore, with Website your membership card once some trepidation that I signed on for the WFRA navigation course in We have experienced delays your membership renewal is Capel Curig on 19 November. updating the website during received. My nervousness was not quelled 2006. However, these problems when the instructor, Tim are now behind us as we now Higginbottom, started talking about have a new webmaster Bob the KIMMs, LAMMs, WIMMS and Chilton who is currently updat - Membership Renewals WAMMs he'd completed. You don't ing the website almost before These are now due. The mem - need to know what these acronyms things happen! mean – just that one M stands for bership year runs from 1st Mountain, the other for Marathon! Navigation Course January to 31st December. The next shock came with his intro - Subscriptions are to remain duction of orienteering maps. These Dave at the finish of the Wrekin The WFRA held another suc - are to such large (and weird) scales Streak wondering if it was all unchanged at £10. Membership that even big boulders are marked! worth while cessful Navigation Course on renewal forms are available on Stand on one virtual contour line were found but not by everybody 19th November, in Capel Curig. the website – www.wfra.org.uk. and the next is just above your head. and the stopwatch told a sorry tale The course was well attended, Click on ‘Join’ and print off the Fortunately, the course was not a for the self-professed fell racer. including some from South 2007 form. If you are renewing sweaty, gasping ascent of the moun - After lunch, more of the mystical Wales. Thanks to Tim your membership you only Higginbottom for instructing tain of orienteering knowledge but world of orienteering was revealed have to indicate any changes to and to Geoff for organizing the a gentle ride up in the train with a including valuable clues to getting your details. If there are no couple of breaks to stretch the legs. from point A to point E via points B, course (and the soup!). We are Games and puzzles gave us a feel C and D (although not necessarily hoping to organise a Spring changes then fill in your name, for map symbols (what does BS in that order). We went down to the Navigation Course possibly in write ’no changes’ then sign and stand for?) and scales (some of woods again and although no teddy the Clwydian Hills area. Send date the form and return with which sounded very fishy) before it bears' picnic, it was easier to find the names to Geoff Clegg your fee. was off into the woods, compass control boards (different ones). This and map in hand. Control boards time we ran more confidently with our maps and compasses, changed BOXING DAY RUN RHINOG HORSESHOE direction with more conviction and (yippee) knocked some minutes TYN Y GROES HILL RUN - 12 noon Records tumbled at this years from our morning times. A further From Tyn y Groes Hotel, Ganllwyd. Register from 11am demonstration that a little orienteer - Rhinog Horseshoe fell race in Free entry 2.5m/700’ No prizes just festive run Llanbedr as both the male and ing knowledge is a valuable thing female course records were broken was provided when Tim proved Details: Bob Chilton 01340 440611 [email protected] in an event which attracted its best that the shortest route isn't always ever entry. the quickest. Having had 27 finishers in 2004, Now, I'm not about to enter any - JANUARY RACES followed by 48 in 2005, this race had thing with MM in its title and will 63 finishers. still be in the guards van on fell races but at least I stand a better NEW YEARS DAY (Monday) The 15.5 mile race which included chance of getting off a mountain a 5,200 foot of climbing taking in the safely and perhaps not getting lost CYRN-Y-BRAIN HANGOVER HOBBLE peaks of , , in the first place. And if that isn't Y Llethr and before finish - enough to make you spend £10 on ing in the village of Llanbedr. the next course – Tim also demon - (BM) 6miles/800’ PM £3.00 on day only Over 16 Lloyd Taggart of DPFR created a strated a darned clever way of fold - From Coed Llandegla Forest Visitors Centre, on A525, 7 miles new course record of 2.50.42 Steve ing a two-sided map, which was west of Wrexham (GR SJ 227520, www.coedllandegla.com) Gilliland of Bro Dysynni finished in worthy of magician, Paul Daniels. Organiser: Ben Amesbury 01824 707955 07740 580780 2nd place and 1st v40 in a time of Dave Hancock [email protected] 3.00.18 PS if, like me, you take a GPS to the Jackie Lee, Eryri beat her own course, like me, keep it hidden. G, P and THE MORNING AFTER - 11.00am course record by 17 mins finishing S are rude initials in the world of orien - (BS) 5miles/900’ (PM) £3.00 individual, £5.00 family includes in 3.02.18. teering ... soup & a roll at the finish o/16 From Church Stretton Social Club, Essex Road, Church Stretton (GR 456935) No safety MEIRIONNYDD WINTER RACE SERIES pins. Phil and Gill Harris 01694 771674 RHOBELL FAWR Sat. Nov. 11th 2006 [email protected] 6 Miles/1900’AS Start 12noon, Village Hall, Llanfachreth, Nr.Dolgellau (OS 124 - SH756225) LLYN LLYDAW FUN RUN - 10.30 am TARREN HENDRE Sat. February 3rd 2007 (CS) 5miles/594’ Entry on day only From Pen-y-Pass Youth 6+ Miles/2000’ AM, Start/12.00 Hostel GR 647556 Over 12 Also short course junior race Railway Inn , Abergynolwyn, Nr.Tywyn (OS 124 – SH677069) (1.8miles/300feet) Harvey Lloyd 01865 750067 harvey@rich - RAS YR ARAN Saturday March 24th 2007 lloyd.fsnet.co.uk www.gorphwysfaclub.org.uk 10 Miles/2500’Ascent AM, Start 13.00, Eagles Inn, Llanuwchllyn, Bala (OS 124 – SH880297) SATURDAY 13 th - TOR Y FOEL - 2 .00pm Entry on day only - £4.00 (AS/PM) £1.50 on day only Min age for short races 16 years, 18 years for longer race. From Talybont Reservoir Dam; registration at Camp Site Further Information Graeme Stringer 07917 001173 below dam (GR SO 105209) Over 16 Martin & Kay Lucas JUNIOR/SHORT RACES AT ALL EVENTS 01656 880009 [email protected]