Athletics Monthly. The Journal of the World Famous Scarborough Athletic Club

Transcription

1 ` June 2013 Athletics Monthly The Journal of the World Famous Scarborough Athletic Club Some of the award winners at the annual Club Awards Presentation Night Full report, with the names of all those honoured included in this edition. In this edition; Fixtures Lists. Road, Multi Terrain, Fell and Cross Country Cartoon of the Month Quote of the Month. Athletics Biographies. Anna Kolos Jenna Wheatman. Pro Am Sports. Psychological aspects of injury Article; Surprising sources of running injuries Article: Guide to cross training Article: Pillars of Wisdom advice from renowned coaches. Road rankings Press Reports

2 From the Editor Mick Thompson Welcome to the June edition of the club magazine, with thanks to Jenna Wheatman and Anna Kolos for their contribution. I have included three articles from the many that I am sent from over the pond, which I think are the most interesting, and so it is not a matter of just filling space! I think that these are much better than those that occupy the pages of UK athletics magazines - I have ceased to subscribe to any now, but invariably become seduced by the magazine cover and still buy quite a lot. It is notable that Mo Farrah has a USA coach, and a white native runner, Ryan Hall that has run under 2.05 for the marathon. We are now past half way through the Track and Field season, and must surely be able to stake a claim to be one of the most successful clubs without any facilities. Some of those who received club awards this month at the Annual Awards evening, have represented North Yorkshire Schools, Yorkshire County at track events, and Bronwen Owen has been selected for the 2014 World Youth Games after running the 2012 United Kingdom 3000 metre best in 2012, and a close second in a recent qualifier at Sports City. 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.. Northern Runner Winter and Summer Series. (Seniors only unless indicated otherwise) 7 Jul Carlton Meander All age groups shorter races 17 Jul Cock Howe All age groups shorter races 31 Jul Gribdale Gallop All age groups shorter races 3 Aug Osmotherly FM 16 only 8 Aug Bransdale 14 Aug Guisborough FM 18 only 28 Aug Inclined to Madness All age groups shorter races 8 Sep Castleton All age groups shorter races 11 Sep Roseberry Topping All age groups shorter races 22 Sep Viking Chase All age groups - shorter races 12 Oct Saltergate 27 Oct Guisborough 10 Nov Clay Bank West All age groups shorter races 24 Nov Commondale 8 Dec Eskdale 27 Dec Guisborough All age groups shorter races Multi Terrain Every Sat Sewerby Park 5 K. Start is Free. Enter on line by 1800 Friday 8 Sep Wetherby 10K 29 Sep Bishop Burton College Beverley. 3 and 7 miles. ( Beverley AC event) Road 12 Jul Walkington 10K. Popular Friday night race 20 Jul Yorkshire Wolds half marathon. Hilly course 1 Sep Tholthorpe 10K. ( Includes the North Yorks 10 K Road Champs)

3 Track and Field Leagues Youth Development League Senior. U17/20 28 Jul Cleckheaton Youth Development League Junior. U15 and below 13 Jul TBA NYSD Tuesday Evening Meetings. Event details on Middleborough Mandale AC web pages 16 Jul Darlington City of York AC Summer League 20 Jul York 10 Aug York Championships 6/7 Jul English Schools. Birmingham 20 Jul Northern Area. Inter Counties. U15 and U17 Championship. Hull 17/18 Aug Northern Area. Liverpool 24/25 Aug National. Bedford 10K Road Race Rankings 2013 J. Kraft Sen Beverley H. Schofield Sen H. Bridge M. Colling M45 Beverley S. Haslam F55 Beverley C. Duck Sen K. Moorside J. Hamp F55 Beverley R. Buckle Sen Beverley N. Hanson F40 Beverley T. Kraft M55 Beverley S. Miah Sen K. Moorside D.Maw Sen Beverley A. Kolos Sen H. Bridge R. Maw M45 Beverley G. Johnson Sen Beverley D. Swift M50 Beverley K. Curtis Sen K. Moorside A. Curtis Sen Beverley L. McDonald Sen K. Moorside N. Scruton M65 Beverley M. Padgham F50 Beverley P. Markham M40 Beverley D. Herrington F35 Rother Valley M. Lansell M50 Beverley S. Shepherdson F40 Beverley C. Wade M50 Beverley L. Milne F40 Beverley P. Johnson M60 K. Moorside L. Herrington U17 Rother Valley R. Broadley M60 Beverley S. Kingscott F45 Beverley M. Sweetlove M60 Beverley J. Clayton F45 Beverley C. Clayton M45 Beverley W. Milner F50 Beverley G. Cromack M50 Beverley C. Moran F45 K. Moorside I. Anderson M45 Beverley N. Riley F45 K. Moorside D. Walls Sen Beverley L. Raper F60 K. Moorside P. Northedge M65 Beverly J. Fish F50 H. Bridge P. Barnard M45 Beverley L. Bayes F60 K. Moorside T. Rawling M45 Beverley L. Hinchcliffe F40 Beverley D. Fox M60 Beverley L. Jones F55 H. Bridge D. Hearn M60 K. Moorside K.Jackson Sen Beverley S. Flintoft Sen K. Moorside H. Forkin M65 Beverley M. Willis M65 Rother Valley J. Maw U17 K. Moorside M. Elwick M40 Beverley M. Chamberlain Sen Beverley 66.20

4 10 miles D. Swift M50 Snake Lane S. Haslam F55 Snake Lane N. Scruton M65 Snake Lane H. Schofield Sen Thirsk J. Poulter Sen Thirsk R. Haslam Sen Snake lane P. Johnson M60 Otley J. Hamp F55 Thirsk C. Wade M50 Snake Lane N. Hanson F40 Snake Lane D. Fox M60 Ferriby S. Shepherdson F40 Snake Lane P. Northedge M65 Ferriby J. Richards F50 Snake Lane P. Markham M40 Ferriby T. Rawling M45 Snake Lane I. Anderson M45 Snake lane S. Flintoff Sen Snake lane G. Cromack M50 Thirsk T. Owen M55 Snake lane P. O Callaghan M45 Snake Lane H. Forkin M65 Snake lane D. Hearn M60 Snake Lane G. Hayes M45 Snake lane Half Marathon A. Curtis Sen Edinburgh S. Miah Sen Leeds J. Drury Sen Sleaford J. Fish F50 Leeds J. Poulter Sen Leeds L. Jones F55 Sheffield S. Tymon M45 Leeds S. Flintoff Sen Leeds miles J. Drury Sen Hull Marathon D.Swift M50 London N. Hanson F40 Manchester D.Baldwin M45 London L.Harrison F35 London C. Allen M40 Manchester S.Kingscott F45 London S. Tymon M45 London J. Richards F50 Manchester G. Cromack Sen Manchester K. Jackson Sen Holkham J. Drury Sen Edinburgh I. Anderson M45 London G. Cromack Sen Manchester H. Forkin M65 London Cartoon of the month

5 Quote of the Month Running gives freedom. When you run you can determine your own tempo. You can choose your own course and think whatever you want. Nobody tells you what to do. Nina Kuscsik. Marathon Legend. Now aged 73 Nina Kuscsik is best known for winning the 1972 Boston Marathon, the first in which women officially competed. This women s distance running pioneer also won the New York City Marathon in 1972 and 1973, the Yonkers Marathon seven times and over a dozen other marathons. From 1970 to 1973 Nina raced 18 marathons, winning 14 times and placing second in the other four races. In 1972 she won all seven marathons she raced. Nina s activism was instrumental in adding the women s marathon to the Olympic Games. She was initially inspired by Roger Bannister running the first sub-4:00 mile, but didn t start running seriously until over a decade later when she was in her twenties and read Bill Bowerman s book, Jogging. Nina was part of a historic day when she finished second to Beth Bonner at the 1971 NYC Marathon as they were the first two women to run a sub-3:00 marathon. In 1977 she ran a World Record 50-mile in 6:35:53. That same year she ran her personal best marathon of 2:50:22, finishing third at the Women s National Marathon in Minnesota. Nina was the first woman finisher at the 1991 Empire State Building climb. Before she started running, she was the New York State women's champion in speed skating, roller-skating and bicycling all in same year. She has been inducted into several Halls of Fame including the RRCA HOF, National Distance Running HOF and NYRR HOF. Nina has presented running clinics throughout the U.S., written training articles for Runner's World and many other publications and was a commentator for running events and training with 1010 WINS and CBS Radio, New York. She is a retired registered nurse and resides in New York. Nina was very gracious in spending 90 minutes on the telephone for this interview. Goethe, Germanerman writer, a ssscarborough Sports Therapy Web Site In the newsletter you will find; Jenna Wheatman. BSc. MSST Scarborough Pro-Am Sports Injury Clinic The Psychological Aspects of Sports Injury 1) How injury can manifest itself 2) Tips to help recovery from injury We might have an understanding of the physiological symptoms of injuries but there is also a significant amount of psychological distress that can manifest itself. For many people, sport is a way of life, so imagine the emotional distress that a sports injury can bring when it restricts someone's participation in sport. As a result of an injury an athlete might experience a temporary loss of the ability to participate in their exercise programme, or sport, as well as perceiving a threat to continue participating in the future. The stress of an injury can negatively manifest itself in four main areas of well-being: 1. Physical well-being, this is the actual injury, the pain felt because of the injury and during treatment and recovery. It also includes the physical restrictions due to the injury I.E loss of range of motion and for some injuries permanent changes as a result of injury. 2. Emotional well-being includes the psychological trauma when the injury occurs this can manifest as loss and grief. Rehabilitation can place emotional demands on the person and people always worry about not been able to get back into sport. 3. Social well-being, injury can make people feel separated from family, friends and team mates.

6 4. Self-concept, your self image alters; you may feel a loss of control and a threat to life goals and values. Many athletes routinely use psychological skills and interventions for performance enhancement but how many use it in the recovery from injury? Here are some tips: - Maintain a positive attitude, no matter what As difficult as this will be, try to stay as positive as possible. Your attitude and outlook is absolutely everything! When positive, your attitude can speed up the healing process and lessen the emotional pain that you have to go through. It's all up to you. Avoid being negative because nothing good ever comes from negativity. Negativity will only bring you and everyone else around you down. Take an active part in your healing Be conscientious about your rehabilitation. Follow the therapist s advice closely. Don t cut corners. Work as hard with your rehab as you did in your training. In addition, try to practice using healing imagery on a daily basis. Continue to "practice" and "work out". If your injury allows you to still continue any part of your training, do so! if not, "practice" mentally. Use mental rehearsal on a daily basis (5-10 minutes at a time) to see, hear and feel yourself performing in your sport, executing flawlessly with perfect timing. Take this time to also mentally work on your weaknesses. It s also important to show up for some of the regular practices to still be around your friends and teammates. Seek out the support of your teammates - participate in team functions. The worst thing for you to do when you re in a vulnerable state is to separate yourself from your group. Be patient allow yourself enough time to heal properly. if you're over anxious to get back to the court, field, course or pool and rush the healing process, then you may set yourself up for another, more serious injury which may cost you even more time. Remember, sometimes the fastest way of coming back is the slowest. Go slower, arrive sooner! Final thought. Understand also that when you as an athlete first get back out there on the field or court you will naturally be preoccupied with worries about hurting yourself again. Don t be alarmed by this. Fear of re-injury is absolutely normal. This tendency to focus on "what you are afraid will happen" will distract you from the task at hand and leave you performing physically tight. In this condition, you re actually far more vulnerable to re-injury! Discipline yourself to maintain a positive focus on your performance. Expect to feel a little stiff and sore after your workouts and first competitive outings. Surprising Sources of Running Injuries And how to keep them from cutting into your mileage. Published USA Runners World June 19, 2013 The main reason runners get injured is "the toos": too much, too soon, too quick, or some combination of the three. But running injuries sometimes have deeper, harder-to-identify causes. These are often things that happen in the rest of your life that, over time, take a toll on the body you use to run. Here are seven non-running factors to consider when trying to figure out an injury. 1. Your Parents You've blamed them for everything else, so why not your running injuries?

7 The construction of what we might call your running chassis--the length of your limbs, the width of your hips, your bone structure, your muscle-fiber type--is largely inherited. These underlying features of your body play a huge role in your running form, and can predispose you to being at greater risk for certain injuries. For example, if you were born a rigid, high-arched foot and lower-leg bones that curve outward, you'll probably land hard on the outside of your feet when you run, and may be susceptible to stress fractures in your feet or shins, or strains of the tendons that run along the outside of the foot. Less visibly, despite your preference for long runs, you may have been born with a high percentage of fast-twitch muscle fibres, which make you more of a natural sprinter. You might therefore struggle more with marathon training and racing than someone who was born with a high percentage of slow-twitch muscle fibres, because your body won't be as adept at storing muscle glycogen and burning fat. What To Do About It: Take a look around at the next family reunion and note structural commonalities. Learn what you can about your relatives' bodily woes, even if your relatives aren't athletes. Be honest with yourself about inherited conditions that might predispose you to injury. Once you've identified them, do regular strength and/or flexibility work that addresses these potential weak spots in your make-up. 2. Your Past There's logic behind jokes about old football injuries and other past trauma to the body. A childhood fall, a broken bone that wasn't reset properly, a car accident, even how you came out of the womb can permanently alter how you carry yourself. Any subtle but seemingly locked-in change in your posture can introduce inefficiencies to your running form that can increase your risk of developing repetitive-strain injuries. More obviously, if you lived a typical sedentary Western lifestyle for many years before you started running, the body you bring to running could increase your injury risk. Excess weight places tremendous strain on joints, tendons, and ligaments. Inactivity reduces muscular strength and efficiency. What To Do About It: As with your inherited physical traits, take as complete an inventory as possible of past insults to your body. Look at photos for patterns of holding one shoulder higher, or one hip lower. When you've identified imbalances from past trauma, work to correct them with targeted strengthening. If you're carrying excess weight, take a long-term approach to getting to a good running weight that will lower your impact forces. 3. Your Commute You probably know a long-time runner who starts squirming after 15 minutes in the car. You might even be that runner, whose hips and hamstrings seize up behind the wheel. What's painfully obvious in that runner is an exaggerated version of what happens to everyone's butt and upper-leg muscles after too much time in the fixed position of driving. The muscles become shortened and weakened, with restricted blood flow. As a result, they not only hamper you on individual runs, especially when you want to go fast, but also become more easily injured, because they're in a near-constant state of low-level tension. And as these key running muscles become more compromised, they shift some of the load of running to smaller muscles, potentially setting off an endless cycle of injury.

8 The effect of driving is even more pronounced if you get in the car soon before or after your daily run, as many runners do. What To Do About It: If you drive more than 30 minutes a day, hamstring, hip, and glute strengthening and flexibility exercises have to be a regular part of your life. While you're driving, activate the muscles as best you can, such as by squeezing your butt cheeks for 10 seconds every five minutes. This will increase blood flow to and lower tension in the muscles. (And can we interest you in an exciting work-from-home opportunity?!?) 4. Your Job So if driving 30 minutes a day is bad for your running, what about sitting at a desk for hours upon hours? You've probably heard how bad too much sitting is for overall health. In terms of running injuries, it's bad for all the reasons driving are, and then some, given how hard maintaining good sitting posture can be. A tightened, shortened lower back can lock up your pelvis and significantly hamper good running form. Sitting at odd angles and with your head thrust forward toward a monitor can also throw you out of alignment enough to carry over to your running. What To Do About It: If you work at a desk, set up your monitor or other work station so that it's at eye level. Move your monitor close enough so that you're not straining to see it. Position your keyboard so that your elbows are bent at 90 degrees to minimize strain on your shoulders. Sit with your center of gravity over your hips and your feet flat on the floor. Angle your chair so that your knees are slightly lower than your hips. No matter how good your sitting posture is, get up and move around at least once an hour. Bonus: A recent study found 10 minutes of workplace stretching reduced anxiety and increased vitality. 5. Your Everyday Shoes Kevin Kirby, a sport podiatrist and marathoner, believes some runners' views on shoes need perspective. "They are so worried about everyone's extra 8 millimeters of heel height during their 30- to 60-minute runs, but are saying nothing about the health effects that wearing shoes with 75 millimeters of heel height and overly tight toe boxes for eight hours per day have on a woman's feet, knees, and lower back," Kirby says. One study found that women who regularly wear high heels had calf muscles that were about 12 percent shorter and Achilles tendons that were about 10 percent more rigid than women who regularly wear flat shoes. A different

9 study showed that basic walking mechanics were different (in a bad way) in women who wore heels at least 40 hours a week compared to women who wore heels less than 10 hours a week. Note to men: The heels in this study were only 5 millimeters high, so this might apply to you as well. What To Do About It: Walk around the house barefoot. As much as possible, wear flat shoes with a toe box that allows your toes to spread. If heels are unavoidable in your profession, do the best you can to minimize the time you spend in time, such as wearing other shoes when commuting. Also be diligent about calf and Achilles flexibility exercises if you have to wear heels for work. 6. Your Phone Physiotherapist Phil Wharton tells the story of a struggling high school runner whose problems he ultimately traced to her frequent texting. Being bent in classic texting stance so often and using her thumbs so much had thrown the girl's shoulders out of alignment, which then affected her core, hips, and leg alignment. (Remember, the hip bone's connected to the...) You might think you're not as much of a texting fiend as the typical high school girl, but there's little good to be said for any amount of time spent hunched over in front of a phone or other screen. Cocking your head into your phone can also throw your body out of balance. Over time, if your head is permanently thrust forward, or your neck and shoulders stooped, you'll lose the ability to line up your head, shoulders, hips, and ankles when you run. The hit to your running form can cause compensatory injuries in areas that have to take up more slack than they're meant to. What To Do About It: Be mindful of your posture when texting and otherwise using your phone. If heavy phone use is an unavoidable part of your life, be diligent about neck and shoulder stretches. (Wharton recommends these exercises to reset your neck.) If you already run with hunched shoulders, consider occasionally wearing a shoulder brace. Hey, if it's good enough for Galen Rupp and Mary Cain, isn't it good enough for you? 7. Your Nightcap? We'll go with a question mark rather than a definitive statement here, but consider: In a study that followed more than 80,000 military personnel for one year, researchers said they found an association between moderate weekly alcohol consumption and increased risk of developing Achilles tendon injuries. It's possible that alcohol can slow tendon healing. That appeared to be the case in a study involving rats. Some of the rats became gradually accustomed to small amounts of alcohol in their drinking water, while the rest of the rats

10 in the study remained teetotalers. Then researchers purposefully injured the rats' Achilles tendons. A few weeks later, the rats were euthanized, and their Achilles tendons were examined. Those of the drinking rats had healed significantly less than those of the nondrinking rats. What To Do About It: If you're susceptible to injuries in areas that have a poor blood supply, such as the Achilles tendon, see if reducing your alcohol intake makes a difference over time. Many sports medicine professionals recommend reduced alcohol intake when you're dealing with the acute phase of an injury, to better let the body's natural inflammation and healing cycles to occur. A Beginner's Guide to Cross-Training Elliptical? Rowing? Cycling? How to choose an activity that's right for you. Jennifer Van Allen. USA Level 1 Running Coach Cross-training with cycling, swimming, the elliptical trainer, or the rowing machine can play an important role in your overall fitness routine. It gives the muscles you use in walking and running a chance to recover while strengthening other parts of the body, boosting all-around fitness, and preventing injuries. Plus it helps prevent burnout to keep you running nonstop, injury-free. Here s how to get the most effective and safe workout when you re doing other activities. Make it regular. It can take a while to develop the strength and the know-how on any given machine to get a good workout. So make it a regular part of your routine from the beginning. If you wait until you re forced to cross-train because of poor weather or injury, you might not get a good workout. Choose one. Try different kinds of cross-training activities until you find the one that works best for you. Once you find it, stick with it. Once you become more comfortable on it, you can boost your heart rate and get a good sweat going. Sticking with one activity also makes it easier for you to track your progress. Each time you can more fairly compare one workout to the next. Enjoy yourself! This may sound obvious, but if you don t enjoy a particular activity, you re not going to do it. Working out may involve discomfort, but it shouldn t feel like torture. So find the activity that you enjoy, and find a way to enjoy it. It s okay to listen to music or books while you work out, or even watch TV. And don t be shy about scheduling your workout so you can catch up on your favorite episode of Real Housewives. Let effort be your guide. Pace and heart rate don t really translate from running to gym machines. So it s best to do any given activity cycling, swimming, elliptical or rowing machine for the same amount of time that you d spend running at the same level of effort. So if you d normally run or walk for 30 minutes at an easy effort, substitute 30 minutes on the elliptical at an easy effort. Don t get hurt. Though many people cross-train to prevent injuries, it is possible to hurt yourself in the process. If you re injured, ask your doctor which activities are safe before you hit the gym. And before you try any machine for the first time, ask someone who works at the gym to show you how to use it, and to watch you and help you maintain proper form. The options Elliptical It s easy to adjust these machines to mimic the range of motion you use while running. The activity will stimulate your neuromuscular system to maintain the adaptations your muscles have made to training, while giving the bones and tendons a break from the pounding of running. Rowing Machine (Ergometer) Rowing can offer a great cardiovascular workout, and strengthen your core, upper body, and glutes. Because it requires a lot of upper-body strength, which most people lack, even a short workout is going to feel tough. So use it as a substitute for a hard workout. Start with 15 minutes of rowing, and build gradually from there. It s especially important to get pointers on proper technique, as it s easy to hurt your back if you don t.

11 Stationary Bike Cycling complements different components of running. Standing while pedalling does the muscle work of running, while spinning at a high cadence (over 90 revolutions per minute) mimics turnover and quickens your step. The workouts The following routines, recommended by RW expert Jeff Galloway, allow you to mimic the running workouts that you d do on the road. Easy Do the following on a single machine or on a combination of machines: Warm up, then run on the elliptical, spin, or row at a very easy pace or resistance for two minutes. Increase the intensity or resistance for two minutes. Repeat the sequence three or four times, and then cool down. Moderate Complete one sequence of the easy workout (above) and also walk for 10 minutes. Then do this: Run, spin, or row easy for three minutes, followed by three minutes of increased intensity or resistance. Repeat the sequence three or four times, and then cool down. Hard Complete one easy workout, walk for five minutes, complete one moderate workout, walk for five minutes. Then do the following: Run, spin, or row easy for one minute, doing two minutes at a moderate pace, then one minute hard. Repeat four times, and then cool down. Mini Biographies Anna Kolos Anna is currently training for her first marathon in her native Poland this September Years as a runner: I can remember my first school race 800m at the age of 11. More professional since the age of 14.5 when I started to train for athletics, mostly sprints 200m, 400m but I also used to run cross country races. I joined Scarborough AC in March 2012 and enjoy it very much. Best performance: I think I can find my best performance in Polish Championships in relay 4x400m (older junior 18-21). Longest distance run until now - Humber Bridge 10 K. Favourite race: I m tasting different races now and still waiting to discover my favourite one. Favourite female athlete: Irena Szewinska (Polish sprinter who between 1964 and 1980 participated in five Olympic Games, winning seven medals, three of them gold), and Jessica Ennis

12 Favourite Male athlete: Michael Johnson and also my friend from University Maciej Lepiato (Paralympic Gold Medallist London 2012 in High Jump F46 with the World Record 2.12 m, in this year new WR ) Targets/ambitions:. I wish to finish my first marathon which will take place in September Warsaw Marathon under 4 h. I would like to join both of my passion running and travelling and taking part in races in different countries in Europe and around the World. Furthermore and first of all enjoy running every time and encourage people around me to this fantastic, addictive activity. Amusing moments: Before one of the cross country competition (under 18) I left my leggings in the hotel and my coach wanted to lend me his own it was so embarrassing because his leggings was too big and had all the colours of the rainbow If I wear it I would look like a clown and definitely I wouldn t feel comfortable to run, I was laughing so much and just said no, thank you and quickly went to borrow normal one from some other runner. Five Pillars of Wisdom Enduring advice from legendary coaches. Mark Will-Weber Mark Will-Weber has coached at the high school and college levels and helped prepare Heidi Wolfsberger Peoples for the 2008 U.S. Olympic marathon trials. He compiled The Quotable Runner (Breakaway Books) in Ed Paavo Nurmi, the flinty Finnish star of the 1920s and a winner of nine Olympic gold medals, was once asked how to best approach a runner with advice. Nurmi responded in his typical brusque manner: "If you want to say something to an athlete, say it quickly and give no alternatives. This is a game of winning and losing. It is senseless to explain and explain." Legendary coaches of yesteryear seemed to have taken this to heart, and many have left us with concise, direct advice on aspects of the running life. Within the apparent simplicity of their quips there is gold to be panned. Here are five pillars of running from some stellar coaches in distance-running history: "Three hours slow is better than two hours fast." Peter Gavuzzi If you are training for a marathon, Gavuzzi's words of wisdom are certainly worth consideration. Many of us attack our long runs at a pace that's slightly too fast and end up running 15 to 18 miles, when 20 to 22 conducted at a slower pace might be smarter. Sometimes it makes more sense to slow down. Some coaches suggest your long run training pace might be nearly 1 minute per mile slower than your planned marathon race pace. (That means a 3-hour marathoner might be close to 8 minutes per mile during a long training run.) Remember, for the marathon especially, training the mind to be out there for a long period of time is almost as important as training the body. And slowing down your long run pace -- but staying out on the course longer -- does just that. As a coach, Peter Gavuzzi is most famous for training the French-Canadian star and four-time Boston Marathon champ Gerard Cote. Gavuzzi (who even used some snow-shoe and ice-skating competitions as cross-training for his runners) also took part in the infamous Bunion Derby that raced across the continent in the late 1920s. He finished second in the New York-to-Los Angeles race in 1929.

13 "Don't attack a hill from the very bottom; it's bigger than you are!" Harry Groves. The bigger the hill, the better this advice is. (Hills with their own specific names, like Cardiac or Sure-Kill, beg for unequivocal deference.) Why? Because studies show that runners produce lactic acid at a more rapid rate if they hit a hill kamikaze style. Similarly, a Springfield College study from the 1990s showed that a course featuring a number of killer hills is best attacked with more brains than bravado. Take the first few inclines at a steady, doable pace, perhaps increasing your pace near the top, then cresting the hill and carrying your momentum into a subsequent descent. Save your dig-down-deep, guns-blazing effort for the last quad-crusher on the route. Harry Groves coached for more than 50 years, including 38 at Penn State University before his retirement in The Nittany Lions' Greg Fredericks set an American 10,000m record under Groves' tutelage in "The idea that you can't lose contact with the leaders has cut more throats than it has saved." Arthur Lydiard Lydiard's advice, a more interesting way to say, "Run your own race," is pertinent to world-class and midpack runners alike. The examples among elite runners are numerous enough to warrant several large books on the subject. To choose a recent example, Ben True helped spearhead the U.S. to surprise second-place honors in the 2013 IAAF World Cross Country Championships with a sixth-place finish. The race was conducted on a six-lap layout in Poland. True was in 25th place after the first circuit and did not sneak into the top 10 until the race was more than half over. It's unlikely True would have performed as well had he insisted on sticking with the frontrunners from the get-go with a come-hell-or-high-water strategy.

14 If you're shooting for a PR, no matter what your level of competition, even pacing or negative splits usually produce successful races, especially at long distances like the half and full marathons. But it means restraining the demonic duo -- ego and pre-race adrenaline -- that ignites rocket-like starts but result in finish-line fizzles. New Zealand's Arthur Lydiard ( ) coached numerous Olympians, including Peter Snell, who struck Olympic gold in the 800m and 1500m in 1964, and 5,000m gold medalist (1960) Murray Halberg. "If someone says, 'Hey, I ran 100 miles this week; how far did you run?' Ignore him! What the hell difference does it make? The magic is in the man, not the 100 miles."--bill BOWERMAN This is not just about mileage. It touches upon how runners can (admit it) get caught up in the numbers of this crazy sport of ours. And this has not gotten better with, say, the introduction of the Garmin, state-of-the-art treadmills or online training apps. Do we freak out if one week we average 6-mile repeats at sub-6:00 pace and then, inexplicably, two weeks later average only 6:11? Is there a hint of panic if we expected to run the first half of a marathon in 1:30 and, with warm conditions or a pesky headwind, are forced to settle for 1:33? If we had planned on a 50-mile week, and midnight approaches on day seven, only to reveal that we've logged a mere 47, might we trudge out for a moonlit 3-mile run? The bottom line: Don't let the numbers control you. The stopwatch, Garmin, and, yes, even the sacred training log are just tools to help your running. They should not be confused with the Dead Sea Scrolls or the U.S. Constitution. The numbers are never (or should never) be etched in stone. Bill Bowerman ( ) was the longtime coach at the University of Oregon, where he coached two dozen NCAA champions. According to running legend, he once ruined his wife's waffle iron in an attempt to make a nubbottomed running shoe.

15 "It is true that 'speed kills.' In distance running, it kills anybody who does not have it." Brooks Johnson The vast majority of distance runners can benefit from quality workouts and, without them, it's more difficult to achieve real improvement, at least in terms of personal bests confirmed by a stopwatch. Obviously, an ultramarathon (think Western States 100) and a highly competitive 1500m race require completely different kinds of quality. But if you're aiming to improve your 5K or marathon, then interval sessions on the track, hill repeats and tempo runs can all help you kick it up a notch. Long, slow distance has its place, of course, but with rare exceptions it is difficult to reach the next level on a daily regimen comprised solely of leisurely paced runs. Brooks Johnson coached at Stanford University ( ) and was on the U. S. Olympic Track & Field team staff four times, including head women's coach at the 1984 Games. A former sprinter in his competitive days, Johnson preached "the need for speed" to his middle- and long-distance runners. Press Reports Some of our new club members

16 Round Two. Youth Development League. Cleckheaton. (Round 1 added to May edition) Fourteen young athletes of Scarborough Athletic Club competed in the second round of the Youth Development League Division Two fixture which was held at the Princess Mary Stadium Cleckheaton. There were once again some impressive performances by all of the team members, which included two more club debutants. Many of the young athletes took on new events and boosted the club s points total for the match, in which the club improved on the round one result to finish in fifth place. The club s top scorer at the match was Asha Wright who won the A Under-15 Girls Discus and was third in the A Javelin and second in the B 100 metres in which she achieved a personal best time. The second highest points scorer was Sean Mould who was making his second club appearance after his debut in round one. Sean was third in the Under-13 Boys A Discus and Shot and fourth in the A 100 metres. He also achieved a personal best in the Shot. The next highest scorer was Abbi Pollard who competed in three Under-15 Girls events and was third in the 100 metres, fourth in the 200 metres and long Jump. She achieved personal bests in both the 200 metres and long jump. Other event winners and top scorers included George Austin-Thompson who won the Under-13 Boys A 100 metres and was second in the A High Jump. Alex Kobylka made a splendid league debut when winning the A Javelin with a throw that placed him fifth in the Yorkshire County rankings. He was also second in the A Shot. Asha Wright won the A Discus and was third in the A Javelin and was second in the B 100 metres in a personal best time. Emma Clapton won the Under-15 Girl s 1500 metres and remains second on the Yorkshire County rankings list. The top scorer of the two club debutants was Evie Barnes who was also one of the overall top scorers for the club. Evie competed in three Under-13 Girls A events and was third in the Long jump, fourth in the High Hump and fifth in the 75 metres. Wilf Elliot notched up some good points in Under-13 Boys B events with second in the 1500 metres, fourth in the 200 metres and fifth in the Long Jump. There was also very good performances by some slightly more experienced Scarborough athletes who achieved personal bests at new events. These included Isabel Louth and Yasmin Hilary in the Under-13 Girls, Louis Braida, Edward Hildreth and Joseph Matique in the Under-13 Boys. Complete Scarborough Results A graded unless stated Under-13 Boys G. Austin-Thompson. 1 st A 100m 13.7; 2 nd high jump 1.43 L. Braida. 2 nd 1500m ; 2 nd B 100m 15.3 W. Elliot. 4 th B 200m 34.4; 2 nd B ; 5 th B long jump 3.08m E. Hildreth 3 rd 800m ; 2 nd B shot 4.79m A. Kobylka. 1 st javelin 20.42; 2 nd shot 6.64m J. Matique. 3 rd 200m 31.0; 5 th long jump 3.36m Under-15 Boys. S. Mould. 3 rd discus 18.86; 3 rd shot 8.99m; 4 th 100m 14.2 Under-13 Girls E. Barnes. 3 rd long jump 3.83m; 4 th high jump 1.15m; 5 th 75m 12.0 Y. Hilary. 4 th 800m ; 4 th shot 4.83m; 6 th javelin 7.66m I. Louth. 1 st B long jump 3.69m; 3 rd shot 4.27m 3 rd B 75m 11.6 Under-15 Girls E. Clapton. 1 st 1500m A. Pollard. 3 rd 100m 13.6; 4 th 200m 28.2; 4 th long jump 4.26m A. Wright. 1 st discus 16.46; 3 rd javelin 15.07; 2 nd B 100m 14.4 Relays Boys Under x 100 m 3 rd Austin-Thompson, Matique, Hildreth, Kobylka

17 British Milers Club Grand Prix. Sports City Manchester Jack Robertson. Season best 800 metres Two of Scarborough Athletic Club s top athletes competed in a British Milers Club Grand Prix meeting which was held at the Manchester Sports City stadium. Bronwen Owen competed in a specially staged 5000 metres race that encompassed a 3000 metre race that was to assist younger athletes to achieve qualifying times for the World Youth Games. Bronwen led the chasing group of senior women athletes, and finished second to her rival and fellow junior Great Britain junior Bobby Clay, in a personal best time of 9 minutes 30 seconds which was well inside the qualifying time. Bobby and Bronwen are ranked one and two in the 3000 metres United Kingdom rankings for the event Jack Robertson competed in a top class 800 metres race, and finished in fifth place with a season s best time of Jack is currently fifth ranked Under-20 in the Yorkshire Rankings. Sewerby Park 5 kilometre Races Scarborough Athletic Club s James Kraft finished first in the latest Sewerby Park 5 kilometre race and ahead of 54 others in 16 minutes and 58 seconds. After nine races James remains unbeaten at the weekly Sewerby races. Yomp Mountain Challenge. Kirkby Stephen Two members of Scarborough Athletic Club who specialise in fell and long distance off road events, competed in the Yomp Mountain Challenge at Kirby Stephen in Cumbria. The event was a fell race over 23 miles with 4000 feet of climb. Julie Clayton finished 13 th woman overall in 5 hours and 4 minutes, and Dave Parke was sixth of the over men s over 60s in 5 hours 54 minutes. Youth Development League. Division 2 East. Match 2 Six members of Scarborough Athletic Club competed in the second round match of the inaugural Youth Development League, which was held at the Clairville Stadium Middlesbrough. The Scarborough athletes competed as members of a joint team which consists of Harrogate and Wetherby clubs, and they made a very good contribution to the overall team score with wins in four events. The team finished first in the league for the second time, and is set to be the first ever league champions in this newly formed league. The top Scarborough scorer was once again Chloe Warren who won all of her three A events, and achieved personal bests in two of them. Her wins were achieved in the Under- 17 Discus, Hammer and Shot, and personal bests in the Hammer and Shot. Newcomer Tara Coleman was impressive in her track races, and won the Under-17 B 400 metres and was third in the A 100 metres.

18 Lucian Watts who is also competing in his first season for Scarborough, came close to a win when finishing as the runner up in the Under-20 B 400 metres, in which he achieved a personal best time. The experienced Ben Millson achieved some good scoring points when finishing third in the Under-17 A discus, and then achieved a personal best when competing in the 200 metres higher age group A Under-20 race. Andrew Cavanagh achieved a personal best in the Under metres when finishing fourth in the B 100 metres, and Connor Buckle was fourth in the B 200 metres. Complete Scarborough Results. A events unless stated otherwise. C. Buckle. 4 th B 200m 26.0 A. Cavanagh. 4 th B 100m 12.1 T. Coleman. 1 st B 400m rd 100m 13.5 B. Millson. 3 rd discus 26.55m. 5 th 200m 23.9 C. Warren. 1 st discus 26.71m. 1 st hammer 13.99m. 1 st shot 9.09m L. Watts. 2 nd B 400m 57.3 British Elite Youth Triathlon Series. Third leg at Blenheim Bronwen Owen achieved her second win in the British Elite Youth triathlon series, which was held in the grounds of Blenheim Palace Oxfordshire. After two wins and a runner up placing, Bronwen is now the overall leader in the series. Mulgrave Castle 10 kilometre road race. Three members of Scarborough Athletic Club competed in the Mulgrave Castle 10 kilometre road race which was held on a testing course around the Mulgrave Castle estate at Lythe near Whitby. The first home for Scarborough was Dan Maw who once again outsprinted his father Richard Maw to finish in 15 th overall of the 98 runners, in 44 minutes 37 seconds. Richard was 16 th and just one second slower. There were no veteran categories at this event, but Neil Scruton would almost certainly have been the first over- 65 as he finished 27 th overall in 47 minutes 15 seconds Mucky Duck Trail Race Three members of Scarborough Athletic Club competed in the Mucky Duck Trail Race which was held on 8.5 course at Driffield, starting and finishing at the Driffield Rugby Club. James Kraft was the first of the Scarborough trio, when finishing a splendid fifth overall of the 204 finishers in 49 minutes 23 seconds. He was followed by his father Ted Kraft who was the second Over-55 finisher and 18 th overall in 53 minutes 22 seconds, and Neil Scruton who was 27 th overall in 56 minutes 56 seconds. Neil was also the first Over-65 and also finished ahead of the Over-60s. Humber Bridge 10 kilometre Road Race Six members of Scarborough Athletic Club competed in the Humber Bridge 10 kilometre race The first to finish was Neil Scruton who was 62 nd overall of the 455 entrants and the first Over-65 finisher in 41 minutes 14 seconds. Neil was followed by Helena Schofield was the seventh woman finisher. Her time of 41 minutes 35 seconds was the fastest time of the club s women runners this year. Helen was followed by three of the club s women, who all recorded personal best times. Anna Kolos clocked 46.39, Jean Fish and Liz Jones Lesley Bayes who was racing for only the second time after returning to competition following injury, finished in Ossie Oiks Fell Race Sue Haslam was the sole Scarborough Athletic Club member to compete in the fourth round fixture in the Northern Runner Summer Fell Race Series event which was held at Ingleby Arncliffe near North Allerton. The course was over a teating 5.3 miles with 1834 feet of climb. Sue was the sixth woman overall, and maintained her unbeaten streak in the Over-55 age group.

19 English Junior Fell Race Championships. The Uphill Championship Race Emma who was second with race winner Two of Scarborough Athletic Clubs leading fell runners competed in the fourth round of the English Junior Fell Race Championships, which was also the Uphill Championship, and was held at Sedbergh. In the Girls Under-14 race, Emma Clapton finished in second and Leah Herrington was up in eighth place in the Under 16 event, but is now sixth overall in the championships. North Yorkshire Schools Track and Field Championships Eight Scarborough Athletic Club members represented their schools at the North Yorkshire Track and Field Championships which was held at the Huntington Stadium York and they achieved a splendid total of five gold medals. The club s gold medallists were Ben Millson, Inter Boys 100 metres, Becky Mills, Senior Girls 400 metres, Jack Robertson, Senior Boys 800 metres, Kawser Ahmed, Senior Boys Long Jump and Bobby Scarborough, Senior Boys 1500 metres. Abi Pollard finished second in the Junior Girls 200 metres. Ben Millson was also the runner up in the Senior Boys Shot, and Becky Mills was third in the Senior Girls 800 metres. Hannah Mainprize came close to a championship medal when finishing fourth in the Inter Girls 800 metres. Second claim member Leah Millard was the Inter Girl s 300 metres silver medallist. Complete Scarborough and District Schools Results Junior Boys R. Mintoff. Ryedale 5 th 100m 12.6 T. Channer. Ampleforth 7 th 100m 12.8 R. Metcalfe Ryedale 2 nd 200m 25.2 R. Mintoff Ryedale 2 nd 300m 39.4 A. Barnes Lady Lumley 9 th 300m 44.9 T. Hutchinson Ryedale 2 nd 1500m N. Smith Ryedale 7 th 1500m T. Channer Ampleforth 1 st Long Jump 5.56m I. Kerr Norton 7 th Long Jump 10.8m R. Holmes Malton 1 st Triple Jump 10.40m C. Innes Ampleforth 1 st Discus 28.6m H. Gaisford Ampleforth 3 rd Discus 26.9m C.Innes Ampleforth 2 nd Shot 10.7m J. Spittal Lady Lumley 1 st Javelin 41.79m J. Wainwright Malton 2 nd Javelin 33.22m B. Schofield? School 1 st Hammer 24.40m Junior Girls A. Moreby Ryedale 5 th 100 m 13.7 C. Rose? school 6 th 100m 14.0 E. Dickinson Caedmon 9 th 100m 14.4

20 A. Pollard Lady Lumley 2 nd 200m 28.7 E. Anson Malton 8 th 800m A. Hogarth Caedmon 9 th 800m M. Mastrolonardo? School 5 th 1500m H. Braithwaite Caedmon 7 th 1500m S. Bramley Malton 1 st High Jump 1.50m M. Coates Caedmon 5 th High Jump 1.40m E. Raw Eskdale 7 th Long Jump 4.14m E. Anson Malton 8 th Long Jump 4.05m A. Aldrich Malton 6 th Discus 16.61m C. Scarth Eskdale 1 st Shot 8.08m M. Russell Caedmon 4 th 100m 7.58m P. Thwaite-Cook Ampleforth 8 th Shot 5.99m M.Russell Ampleforth 2 nd Javelin 25.69m A. Hall Ryedale 9 th Javelin 15.42m M. Locker Whitby CC 2 nd Javelin Inter Boys B. Millson Whitby CC 1 st 100m 11.7 (11.6 heat) T. Everitt Malton 3 rd 400m 54.2 T, Felle-Lutaaya Ampleforth 5 th 400m 54.6 O. Ollton Ampleforth 3 rd 1500m J. Fearns Whitby CC 1 st 3000m J. Smerton Ampleforth 3 rd 3000m L. Smith Pindar 5 th High Jump 1.60m A. Amoedo Ampleforth 4 th Long Jump 5.77m C. Booth Whitby CC 5 th Long Jump 5.66m B. Millson Whitby CC 2 nd Shot 10.85m B. Wharton Ryedale 1 st Discus 33.41m K. Charlton Malton 3 rd Discus M. Gibson Lady Lumley 6 th Discus M. Locker Whitby CC 2 nd Javelin Inter Girls A. Francis Malton 3 rd 100m 13,4 L. Bramhall Ampleforth 5 th 100m 14.2 A. Francis Malton 3 rd 200m 27.9 D. Fern Ampleforth 5 th 200m 28.4 L. Millard Graham 2 nd 300m 44.2 H. Mainprize Graham 4 th 800m I. Mastrolonardo Whitby CC 5 th 800m T. La Rosee Ampleforth 4 th 1500m C. Pain Malton 1 st 3000m J. Swain Whitby CC 4 th High Jump 1.45m C. Rodgers Whitby CC 1 st Long Jump 4.74m K. Coundon Ryedale 5 th Long Jump 3.72m D.Pern Ampleforth 3 rd Triple Jump 9.57m C. Metcalfe Filey 4 th Triple Jump 9..29m I. Mastrolonardo? school 5 th Triple Jump 9.27 C. Warren Filey 2 nd Shot 8.95m E. Dowson? School 4 th Shot 7.94m A. Szapary Ampleforth 3 rd Discus C. Warren Filey 4 th Discus 25.01m M. Stonehouse? school 7 th Discus S. Heslop? school 3 rd Javelin 19.25m N. Kitching? school 5 th Javelin M. Laczkosch Ampleforth 7 th Javelin Senior Boys J. Robertson Scarborough 6FC 1 st 800m W. Spenser Malton 2 nd 800m B. Scarborough Scarborough 6FC 1 st 1500m K. Ahmed Scarborough 6FC 1 st Long Jump 5.89m G. Innes Ampleforth 1 st Shot 11.53m G. IInnes Ampleforth 1 st Discus 36.95m

21 Senior Girls B. Mills Whitby CC 1 st 400m 63.3 B. Mills Whitby CC 3 rd 800m S. Taylor Fyling Hall 1 st Shot 7.49m S. Taylor Fyling Hall 1 st Javelin Yorkshire and Humberside Junior Triathlon Series Emma Clapton and Sam Clapton of Scarborough Athletic Club, both competed in their age groups, at the second round of the Yorkshire and Humberside Junior Triathlon series, which was held at the Queen Ethelburga School York. In the Tri 13 category for girls aged 13/14, Emma finished in first place after an impressive performance in which she finished ahead of her main rival Kate Waugh who is regarded as one of the strongest triathlete of the age group in the North East, and has recently been competing in higher age groups. Sam finished in 12 th in his Tri 12 category for boys aged 11/12. He was particularly pleased with a much better performance in the swim section. Castle Howard 10 kilometre Trail Race Seven members of Scarborough Athletic Club competed in the annual Castle Howard 10 kilometre trail race. The race is held, inside the historic, picturesque and rolling grounds of the Castle Howard estate, and the runners could enjoy some stunning views, before taking the final descent to the finish line. The first home for the club, was the evergreen Neil Scruton who finished in 48 th overall of the 406 finishers in a splendid time for a trail race of 44 minutes 42 seconds. He was not surprisingly the first Over-65. Neil was followed by Helena Schofield and Sue Haslam who were the second and fourth women finishers overall, with times of and respectively. Sue was once again the first Over-55. The other Scarborough finishers were Dave Shipley 48.16, James Drury Tony Rawling Dave Parke Otley 10 mile road race Pete Johnson who is one of Scarborough Athletic Club s top veteran road runners, competed in the Otley 10 mile road race, which was held on a course that was revised due to safety considerations, and led to some bottlenecks. Pete who was racing for only the second time this year after setbacks in training, finished in 98 th overall of the 380 finishers in 71 minutes 25 seconds, and was the first over-60 after a battle with his rival Gerry Bell of Bingley Harriers who finished seven seconds down. Hardmoors Marathon and half Marathon Nikki Carr. Third woman

22 Three of Scarborough Athletic Club s long distance specialists took part in the latest Hardmoors events, which were full and a half marathon, both of which were held around Hutton-le Hole. In the Rosedale Marathon, which was around 27 miles and not the standard Nikki Carr achieved her best result in the series when finishing as the third woman in four hours 36 minutes. (Photo of presentation attached). This was Nikki s sixth Hardmoors race, and she is now the only competitor remaining who will be able to complete all of the ten events in Her next ultra marathon will be a 100 miler in ten days time at the Northern Cities event. Rich Buckle also achieved a splendid time of four hours and five minutes for the marathon. Kelly Jackson opted for the half marathon event as training for a double marathon in three weeks time, when she will run marathons at Milton Keynes on consecutive days. Scalby Fair road race and Fun Run Kyle Richardson centre - first three in the one mile race. There was a very good turnout at the annual Scalby Fair races, and a big increase in the senior race, with 36 senior runners running at least one of the three laps of a new course around the village, and 33 completing the full 4.5 mile distance. Whilst the majority of the runners were members of Scarborough Athletic Club who organised this year s races, there was a most welcome increase in local unattached runners this year, who will hopefully return next year. The winner and first three finishers in senior race were all Scarborough Athletic Club members. Dave Baldwin led from start to finish, and was followed by over-50 veteran Derrick Swift, and Andy Curtis a close up third. The first of the women finishers was former Scarborough Athletic Club member Charlotte Edge who is now based at Bristol. Scarborough Athletic Club s Ultra runner Nikki Carr was a notable runner up after competing in a marathon 2 days earlier. New club member Emily Wardman was pleased to finish in third place. In the Fun Run which was over a one mile course, 17 youngsters with ages ranging from 4 to 13 were led home by 12 year old Kyle Richardson of Scarborough Athletic Club in a splendid time of 6 minutes 31 seconds. After some recent setbacks in training, Kyle is back on form and has had victories at similar recent events at Driffield and Mulgrave Castle, and also won the Year 7/8 Graham School fell race. 10 year old Ted Edwards was second home, and headed 10 year old Harry Butterworth who was third and first of three family members who included 12 year old Sasha and 7 year old William. Fun Run finishing positions Posn Name Time Age 1 Kyle Richardson 06: Ted Edwards 06: Harry Butterworth 07: Frazer Ives 07: Sasha Butterworth 07: Tobias Edwards 08:

23 7 Rio Deferitas 08: William Butterworth 08: Gemma Tozer 09: James Poter 09: Hetty Edwards 10: Charlotte Austin-Thompson 10: Harry Tozer 10: Alex Austin-Thompson 10: ThomasPoter 11: Alfie Tozer 11: Aimee Porter 12: Senior Race finishing positions. (Times unavailable) Posn Name 1 Dave Baldwin 2 Derrick Swift 3 Andy Curtis 4 Phil Markham 5 Chris Allen 6 Shaun Tymon 7 Jonathan Poulter 8 Alistair Edge 9 James Drury 10 Mark Tomczac 11 Graeme Adams 12 Steve Ellard 13 Charlotte Edge 14 Geoff Cromack 15 Mally Sweetlove 16 Nikki Carr 17 Gordon Thompson 18 Neil Clarkson 19 Denis Hearn 20 Mark Lowe 21 Emily Wardman 22 Jim Rowley 23 Dave Fox 24 Neil Roberts 25 Sarah Coates 26 Brant Curtis 27 Jo Elwick 28 Dianne Roberts 29 Linda Hinchcliffe 30 John Ramos 31 Mark Chamberlain 32 Beth Rickinson 33 Kelly Jackson

24 1 Lap only 1 Rio Elam 2 Victoria Rimmington 3 Lesley Nicholson Posn Name Time Age 1 Kyle Richardson 06: Ted Edwards 06: Harry Butterworth 07: Frazer Ives 07: Sasha Butterworth 07: Tobias Edwards 08: Rio Deferitas 08: William Butterworth 08: Gemma Tozer 09: James Poter 09: Hetty Edwards 10: Charlotte Austin-Thompson 10: Harry Tozer 10: Alex Austin-Thompson 10: ThomasPoter 11: Alfie Tozer 11: Aimee Porter 12: City of York Athletic Club Summer League. Seven juniors and one senior athlete of Scarborough Athletic Club competed in the second fixture of the City of York Athletic Club s Summer League fixture which was held at York s Huntington Stadium. The club members achieved four event wins, and eleven personal best performances. As the league was formed to afford athletes experience of athletics as individuals, many of the events therefore had a large a large number of competitors, especially in the younger age groups. The youngest competitors at the meeting, competing in Under-11 events, were Katie Tomlinson and Charlotte Austin-Thompson, who both achieved personal best performances. Katie s bests came in the 75 metres and the 600 metres, whilst Charlotte s performance in the Shot was a personal best. Katie added a notable win in the Long Jump which had a remarkable19.competitors. Both of the club s Under 13 competitors achieved personal bests at all of their three events. George Austin- Thompson also added a win in the High Jump at which he equalled his personal best, in addition to best times in 80 metres and Long Jump. Isabel Louth bettered her 80 metres, 150 metres and Long Jump performances. The more experienced Under-15 girls at the meeting also achieved a personal event in the sprints. Abigail Pollard improved her 200 metres time, and Asha Wright s best was achieved in the 100 metres. Chloe Warren continued her success at Under-17 Women s field events this season, when winning the Javelin, and was second in Shot. Jenna Wheatman achieved a win and a season s best in the Senior Women s Hammer. Complete Scarborough Results Katie Tomlinson. 1 st Long Jump 3.28m. 3 rd 600m th 75 m 12.3 Charlotte Austin-Thompson. 9 th Shot 3.82m George Austin-Thompson. 1 st High Jump 1.40m. 2 nd 80m th Long Jump 4.22m Isabel Louth. 5 th Long Jump th 80m th 150m 23.1

25 Abigail Pollard. 13 th Long Jump 3.72m. 5 th 200m th 100m 14.1 Asha Wright. 3 rd Javelin 13.98m. 10 th 100m 14.3 Chloe Warren. 1 st Javelin nd Shot. 8.90m Jenna Wheatman. 1 st Hammer 50.17m European Triathlon Championships Jane at the European Triathlon Championships. 6 th in the age group for Great Britain Jane Hamp of Scarborough Athletic Club represented Great Britain at the European Triathlon Championships which was held at the beach resort city of Alanya in the Mediterranean region of Turkey. Jane gained an entry to the Female Sprint Triathlon at the championships, after achieving the strict entry standard at a qualifying event at Rother Valley Triathlon in After the opening swim section In which she was up in fourteenth place, Jane completed the bike segment as the second fastest, and then ran the third fastest five kilometre run, to finish up in sixth place overall, and ahead of competitors from Russia and Israel, in a splendid overall time of 76 minutes 15 seconds. Jane is grateful for the cycle coaching of Mark Grange, and swimming coaching at the Kingfishers Masters Swimming Club, plus the support of Scarborough Athletic Club members with whom she trains on a regular basis, Northern Athletics Track and Field Championships Two of Scarborough Athletic Club s leading athletes competed in the Northern Athletics Track and Field Championships, which was held at Sport City Manchester. In the final of the 800 metres for Under-20 Men, Jack Robertson finished up in fifth place in , Jenna Wheatman who was competing for her first claim club Wakefield District Harriers, also finished in fifth spot in the Senior Women s Hammer with a best throw of metres. Scarborough Athletic Club Annual Awards Presentation Night Scarborough Athletic Club held their Annual Awards Presentation Night at Scarborough Rugby, and a wide range of age groups from under 11 years to over 73 years received awards from the new Club Chairman Harry Forkin. The main achievement awards went to some very successful young athletes who over the past year have represented not only the club, but also Yorkshire County and North Yorkshire Schools at national level, plus an athlete who has also represented English Schools in an international competition, and Great Britain juniors at fell and triathlon. The top female awards mirrored those of the 2012 Scarborough and District Sports Awards, with Emma Clapton and Bronwen Owen being the main recipients. Emma retained the Junior Club Athlete of the Year title, and was