` June 2012 Athletics Monthly The Journal of the World Famous Scarborough Athletic Club Some of the 19 who competed so very successfully at the final YA League meeting at Whitley Bay. Massive points total, overwhelming win and the League Title achieved. Congratulations to the athletes, coaches and helpers. Full report included in this edition. Ed. Fixtures Lists. Road, Fell and Cross Country Sports Therapy Website. Injury Prevention Article on building stamina. Liz McColgan Athletics Biographies. Sue Louth Cartoon and Quote of the month Road rankings Press Reports From the Editor Welcome to the June Edition of the Club Magazine, and thank you to Sue Louth and Jenna Wheatman for their contribution. For the second consecutive month, I have highlighted the achievements of our younger athletes, who have now won their track and field league in some style. I hope that many of them will stay with us in their older years, and give thus give a boost to the seniors, particularly in the senior track and field league, which so far this season has not been very successful. For what now remains of the Track and Field season, and in particular the English Schools championships, I hope that those concerned can stay injury free, and end the year on a high note. Mick Thompson 01723 864442 [email protected] Fixtures Club members have participated in almost all of the races listed. I can help with further information if required. Ed. Fell See also the Esk Valley Fell Race Club web site for further information, and a very large fixture list. Summer Series. Now on Wednesday other than the Castleton Show Race 4 Jul Maybeck 3 Crosses 10 miles - 1062 feet New course 25 Jul Cock Howe and Beyond 7 miles – 1500 feet. Plus U12-18 races 1 Aug Gribdale Gallop 7.1 miles – 1750 feet Plus U12-18 races 15 Aug Guisborough Grunt 7.2 miles – 1350 feet 29 Aug Inclined to Madness (Clay Bank)7.6 miles – 1230 feet 8 Sep Castleton Show 6.1 miles - 650 feet Plus U12-18 races 12 Sep Roseberry Topping 1.5 miles - 715 feet Plus U12-18 races English Junior Championship races remaining 1 Jul Hawkswick 14 Jul Sedberg British and Irish Championship 22 Sep Melmerby English Schools 30 Sep Cockermouth Multi Terrain Every Saturday at 0900. Sewerby Park 5 K. Free. Enter ‘on line’ by 1800 Friday 11 Nov Dalby Forest 10K and 2K fun run. Road 8 Jul Kilburn 7 Hilly but popular event 21 Jul Yorks Wolds half marathon. Bishop Wilton 22 Jul Harrogate 10K Undulating course 29 Jul Elloughton 10K Flat 2 lap course 5 Aug Jane Tomlinson 10K York 14 Aug Millenium Bridge races 5K and shorter races for all ages 19 Aug Escrick 10K Includes childrens races 2 Sep Tholthorpre 10K Fast course 9 Sep Major Stone half marathon Undulating 16 Sep Great North Run half marathon Track (All on Sunday unless stated otherwise) 1 Jul. Senior League Match 3 Middlesborough 5 Aug. Senior League Match 4 Cleckheaton Cartoon of the month Apologies in advance to our women athletes! Ed. Quote of the Month I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me where I want to go. Dean Karnazes An ultra marathon legend Dean Karnazes, Ultramarathon Man: Confessions of an All-Night Runner Scarborough Sports Therapy Web Site Jenna Wheatman. BSc. MSST Scarborough Pro-Am Sports Injury Clinic Injury Prevention I wish there was some miracle program to prevent injury but in truth there is not. There are lots of theories out there on how to stay injury free whether its warming-up, stretching, strengthening or core stability amongst just a few. Yes they may take a role but there are no absolutes, what works for one person may not work for another. At some point you will get injured and you will feel aches and pains. My goal is to try and minimize lost training days and help you stay away from the nasty injuries that can jeopardize your goals. Here are my top 5 tips for preventing injury 1) Have a structured training plan that has an off season, (time out of competition especially if you are a runner). In order to improve performance you need to have a progressive program which allows you to focus on certain aspects of your training throughout the year. In truth your body likes a challenge and responds well to change, performing the same types of sessions all year round will just put your body into hibernation. The best way to get a program started is to work out when you want to peak? What races do you want to aim for? Put these dates in your diary and work backwards. Always make sure you allow time to build up your training, 10% increases (intensity or volume) each week is what's recommended to prevent injury. Most people do well on 4 week rotations with a rest week on the 5th, each rotation will have a different goal. A rest week does not mean complete rest you choose one component to reduce whether its intensity or volume. It is usually best to find a coach who can really individualize a program to suit you. If you keep getting injured because you are following a program that was written for "Joe bloggs" then stop, find another one, this one it not for you, as I said earlier everyone is different. Some people thrive off high mileage others don't. 2) Listen to your body - If you feel tired you can try starting a session to see if its more mental but if you are not your usual self then take it easy or stop, sometimes rest is the best plan. If you feel any small niggles (pain lasting longer than 5 minutes or keeps recurring on certain activities) then stop and ice for 20 minutes you should not be running through pain unless you have had your injury assessed and it is okay to do so with guidelines. If the ice works then great if you have to take more than 3 days off training then I would get it checked out, it may only need the one session to get you on the right path again. 3) Equipment - footwear is vitally important and my last newsletter covers this subject in more detail. You must make sure the trainers you wear are for your sport and also fit your foot posture. Many shoe specialist stores have trained staff to guide you or if you keep getting injuries to the legs and you have a bit of money to spend then go see a podiatrist who can make some custom orthotics. 4) Conditioning - this is essential as most injuries are related to some kind of muscle imbalance. Ideally you should ask an expert to write a program for you because this is where it must be individual to you. I always make sure I have 2 sport specific exercises, 2-3 main core lifts and 2-3 core exercises. Technique is everything and controls the amount you lift, reps and sets depend on what your goals are 1-3reps for strength 4-8 reps for power and 12- 15reps endurance, these may also change through your yearly cycle plan. 5) Be healthy - eat healthy, sleep well and treat yourself. - Most of my clients are surprised at just how much sports massage can help get rid of aches and pains and help to work out dysfunctions before they can cause pain. But I also know its not for everyone, and its no guarantee you will not get injured but at least your in the right place if you do. Most top athletes will have massage once or twice a week, in reality this is just not possible for the majority. I always say listen to your body, what does it tell you, this maybe every 4 weeks when training starts to increase this may be reduced to every 1-2 weeks, when training load is reduced it may be longer. Foam rolling is a good massage tool to have to aid recovery from training. Training for a specific sport whether it be for hobby, health, or competition you must look after your body and listen to what it tells you, never be afraid to ask for advice it may save you from an injury. Steps For Building Running Stamina by Liz McColgan - London, Tokyo and New York Marathon winner Once you've become used to running and have established some realistic targets for your training, the next technique to learn is how to build up stamina. Unfortunately, there are no shortcuts to this — it really is a case of getting out there and running as much as possible. It's also not enough to just pound the streets; you need to have a good balance in your training of solid, steady running, mixed with faster, more up-tempo bursts. These up-tempo runs consist of interval training, which means you differ your speed within a run. You could start off doing eight three-minute runs at a very fast pace, with one minute's brisk walk in between each. This minute of walking gives you a chance to recover, but keeps your heart rate from dropping too much. This is important because you must stay active during this recovery period. Your slow, steady period involves running for longer at a steadier pace.