GWR Coaching Now Offering Complete Runner Development Programme

Footnotes s Great Western Runners Magazine Aug 2009 No. 265 Hello and welcome to issue number 265 of Footnotes What a busy couple of months it has been and this is reflected in what is a bumper Footnotes issue. There has been the Welsh Castles and Cotswold Relays, both of which are covered with plenty of pictures, as well as a mountain of other summer races. Meanwhile coaching at GWR goes from strength to strength including the arrival of the new coaching kit as shown off on the front page and the addition of a nutritionist to the team. GWR Coaching Now Offering Complete Runner Development Programme From the Footnotes perspective we have lots of submissions and PB notifications and lots of competition entries all of whichh makes the job worth doing so well done all and keep up the good work! The address to send your contributions to is footnotes@greatwesternrunners.org.uk Nic Oughton Aug 2009 Club Committee 2008 to 2009 Chairman: Vice Chairman: Secretary: Treasurer: Non Executive: Mike Willcox Paul Glennie Nigel Barker Mike Bull Moya Church <see p <see p <see p Lucy Ellis Mike Hockett Paul Marshall <see p Emma Oughton <see p Martin Bennett <see p printed copy for number>. printed copy for number>. printed copy for number printed copy for number>. printed copy for number printed copy for number r>. Webmaster Club kit vests, reflective bibs etc. r>. Footnotes co editor r>. Membership secretary Club Training Bristol Lawn Tennis and Squash Club, Redland Green, Redland, Bristol BS6 7HF tel: 0117 973 1139. Club mobile (in use on XC race days): <see printed copy for num mber>. Mondays: 18:45 Choice of informal training runs between 4 and 7 miles or rep speed session meet at BLTSC, Redland Green Tuesdays: Coaching Sessions 19:00 to 20:30 Portway Rugby Development Centre. All members welcome. In this issue: coaching, pictures, recipe, competition and more Club Trip: Swansea 10K September Sunday 27 th September. Seee inside for details Wednesdays: Main Club Night meet from 18:30 at BLTSC, Redland Green Club notices at 19:00 prior to group runs over routes of 4, 6, 8, 10 miles and upwards. Routes vary from summer to winter. Sundays: Sunday runs currently do not have a leader and will continue as an informal arrangement with BAD Tri, from The Pump House

Alan Rundle With great sadness we have to announce the death of Alan Rundle who passed away on the 12th of July. Alan joined the club in Jan 2005 and has raised a lot of money for charities through running especially for the Heart foundation. Alan had a heart bypass two years ago. Alan collapsed at our towpath race and did not recover. He passed away a week later. Our thoughts are now with his family. Mike Willcox Chairman GWR Lands End to John O'Groats In October I shall be riding from Lands End to John O'Groats. Before you ask why so late in the year the reason is my work schedule. I shall be raising money for Cancer Relief, having lost my dad to cancer in January 2007. I shall set up a website through Just Giving with a link on the GWR website. If anyone wishes to join me for a day s cycling en route you are more than welcome to do so. I shall be looking to do about 80 miles a day depending on weather conditions. I am out most weeks now on the bike trying to get the legs used to cycling. I just hope that they last, as you know I am prone to injuries, old age doesn t come alone! Will I make it? There is only one way to find out just do it! Mike Willcox GWR Club Trip Swansea 10K Sunday 27 th September This year s club trip will be to the Swansea 10K on Sunday 27 th September. The race starts at 1pm and you will need to enter the race before hand. You can enter the race online at www.swanseabay10k.com The club will be providing transport to the race based on numbers and there are refreshments available at the race. There is a sign up sheet at BLTSC. It would be great to get as many GWR runners as possible. The race itself is fast and flat and has great potential for a 10K PB so why not give it a go! Travel arrangements will be made available at a later time but don t forget to enter first! Long Slow running companion(s) wanted for Saturday marathon training! I never win lotteries so last year I thought entering the London ballot was a safe bet and assumed as I had never tried before I wouldn't get a place. I then got talked into doing the Barcelona marathon on the 1st March 2009. So I signed up and booked the flights for Barcelona and started training...and then discovered I had got a ballot place in London. So I took it as an omen and didn't immediately defer! Barcelona was my third marathon and I was delighted to improve my PB to 4.19.00. More importantly I really enjoyed it. I felt fit enough and got my 'head' into a good space where I focussed on each mile at a time, aiming for 10min miling and being delighted whenever I came in under that. I didn't allow myself to doing any ETA's and enjoyed the pace. I recommend Barcelona small but a good atmosphere and they turned all the fountains on just before the start which was beautiful. It's a fast course I think and I was able to find runners at each stage doing a similar pace and tuck in. All very easy and relaxed and in one of my favourite cities. Two months later I found myself on the start at London. Sunday dawned and the wonderful sunshine on Blackheath was fantastic if a little worrying! But I felt of all the marathons I had done (Rome and Paris the two years before) the start was the least inspiring. I didn't even hear the guns. And there was no cheering or mass count down. And then the crowds... I had been warned it would be too crowded to get a pace going for the first few miles so to relax. So I tried to do that but by 6 miles I really wanted to get a 10min mile pace going and to do this required overtaking and zipping round people all the time. I found that exhausting and by 14 miles felt pretty fed up! I have to confess to losing it completely and struggling from there on. And another confession... the spectators are awesome. I think watching a race is pretty boring, and I'm a runner. Why on earth do they do it? I take my hat off to them, but can you believe it I actually found it too noisy. It made me realise that one of the things I love about huge races is the quiet on a city's streets normally full of noisy traffic. In Rome running up to St Peter's and the Vatican was awesome 12,000 runners and at mile 10 silence... unbelievable when else do you get to enjoy such wonderful architecture in silence?! So I was a right kill joy but I got there in the end and duly downed some champagne sitting in the sun! And as I don't get ballot places put my name down for New York a few days later. Can you believe it I have got a place and so has a friend. So four of us are signed up and the flights are booked This will be my 3rd marathon in 2009. 1st November 2009 New York here I come! SO I NEED SOME HELP!! I love the discipline of the marathon training programme and am very diligent at getting out there. But once I'm out there I tend to get slower and slower! So I'm looking for someone who is also aiming for a 9.30 minute marathon and who would like to run slow long runs on a Saturday am. I have a selection of great off road and road routes that I do. If you are training for a marathon or just want to keep your distance up please let me know! I am away most of July and August so it would be for Saturdays through September and October. Sarah Ackroyd [mail me <see printed copy for address>]

Runner s Profile: Celia Barlow How long have you been running? 18 yrs How long have you been a GWR member? I originally joined in the late 90 s when the club met out of Kingsdown Sports Centre (the photo is circa 1997 The Kingswood Half Marathon) after an 11 year hiatus I rejoined in February this year. What made you take up running? For fitness. It started on the treadmill but I was soon running to and from work. What s your favourite race? The London Marathon Favourite race distance? Marathon How many times a week do you run? 4 5 times a week. I suffer from back problems but try to run more than 30 miles a week. If I m in training I adjust my mileage accordingly. What other training do you do? I like to cycle. What s the one thing you wish you d known when you started running? That I was wearing the wrong running shoes. Do you have a race day routine? Just nerves and an over active bladder! How do you cope if you can t run? I get quite stressed out, I don t like to miss a scheduled run. I m only human though and battle de motivation on occasions, mainly owing to the British weather. Best running moment? My dad running alongside me for the last mile of my first race. Favourite pre race meal? Wholewheat pasta the night before and Jordan s muesli for breakfast. Favourite kit brands? Mizuno, Ronhill, Nike What s your running goal for the next 12 months? I d like to do another marathon. Ssh don t tell Steve Threadgold! What s your favourite training run? I have an 8 mile that takes me up Bridge Valley Rd, I approach in the opposite direction to the club winter 8. I also like to run to Bath from my home in Cotham. My longest run before a marathon is to Bath and back. Do you run with music? Yes I use an ipod. If so what s your favourite running track? I love listening to Gun s N Roses. Little Boots Meddle has helped me up Bridge Valley on many occasions. I also have seriously long and eclectic playlists to help me out on long runs. GWR Coaching Now Offering Complete Runner Development Programme Coaching at Great Western Runners now has five coaches including a qualified Physiotherapist and dietician. Coaching takes place on Tuesdays at the Portway Rugby Development Centre in Sea Mills from 19:00 to 20.30. The training itself takes the form of a warm up and then some time doing running drills and looking at running form, before going into the interval training. Coaching has two groups, the A and B group, so all levels are catered for and this also allows people to progress as far as they want to go. Alongside this we are now able to offer club members one to one core strength training with Hannah Freeth. A qualified physiotherapist Hannah can also give advice on injuries. Also available is expert dietary advice from Jamie Richards a fully qualified dietician. We are having some great results with Ben Morley coming a close second in the towpath race and third in the Bath Hilly 10 mile race and winning his leg in the Cotswold relays. Tim Britton came third in the Nailsea 10k and Rich Boyles is getting faster all the time and also gave a great performance in his leg of the Cotswold relay. The B group is also improving weekly and their constant PB's speak for themselves. Wednesday night sees our UK Athletics qualified club coaches do complete beginners training with people who are totally new to running. Many of these people have now progressed to one of the regular training groups that take place Wednesday club night. Coaches also offer one to one training plans that will take you where you want to go with your running. So if you aspire to be a front runner or just a reasonable standard or you just want to start running our team of coaches is ready to start you on the road to running success. Mike Hockett Coaching Coordinator Great Western Runners and the view from a participant In this issues results you will see several results marked with PB. As Mike said many runners are now experiencing PB s on a regular basis and those that attend the Tuesday sessions accredit much of their success to this. Jonathan Bird recently commented that his and Nicola s recent PB s were down to the Tuesday sessions. I myself recently achieved a new half marathon PB which I attribute not only to the sessions themselves but to the great support and encouragement that the coaching team gives and also to the general sense of camaraderie and team that there is around those who regularly attend the Tuesday sessions. The brilliant thing this is all free to members of GWR and all made possible because all of the coaches give up their own free time to help us develop as runners. But before I get too evangelical about these sessions why not give it a try yourself, everyone is welcome and believe me it s not as daunting as it may first appear! Nic Oughton

Core work with Hannah Drills The Warm Up Arron, the official greeter... However, he holds a dark secret......but we ll try not to hold it against him...!

The Cotswold Relay The Cotswold Relay really is a fantastic event. It has everything early starts, blazing heat, teams of all abilities, the prospect of doing really well, the prospect of getting lost and in the case of GWR a fantastic party at the end of it. GWR ensures that everyone who wants to run so this year we entered four teams. Final overall positions were: 4 th Great Western Runners 18 th Great Western Vets (5 th in Veterans Category) 42 nd Great Western Ladies (4 th in Ladies Category) 48 th Great Western Joggers (17 th in Senior Men Category) Whilst we were maybe a little disappointed on the day overall these are a great set of results but most importantly pretty much all those that took part had a fantastic day and really enjoyed being part of the team. Many of us travelled down to a few different legs to either see off or cheer in. There s nothing like seeing a few of your own team members to make you push harder for that last little bit. Of course none of it would be possible, or at least it would be a lot more chaotic, without the organization of Simon Richards so a big thank you to him from all those involved. A big thank you also goes to Veronica Ford for the excellent post race party although we had a surprise of our own for her. Only a few days later it was Veronica s birthday and a big one at that. Let s just say she s moved into a new category (much to the relief of a few younger competitors no doubt!) So she was presented with a four tier birthday cake made by Emma Oughton. Lucy Ellis and Andrea Culp recently snagged long distance legend Liz McColgan for a photo at the London Grand Prix, which was paired with a UKA women s coaching seminar. Liz was one of the events keynote speakers who easily inspired the next generation through her incredible triumphs and experiences (does she look like she's had five kids?!) The grand prix attracted Olympic stars like Usain Bolt and Goldie Sayers who are gearing up for the world championships in Berlin this month. Majorca Calvia Winter Run in the Sun! Half or Full Marathon Sun 13 th December 2009 Wed 9 th or Thurs 10 th December for one week See Mike Willcox for more details (<see printed copy for number>.) More runners profiles are needed please! Go to http://www.greatwesternrunners.org.uk/docs/runquestions_blank.pdf to download the questions (add your own if you like). Then mail to footnotes@greatwesternrunners.org.uk preferably with a picture!

Competition Time With the World Athletics Championships just around the corner this issues competition is a word search made up of members of Team GB e e u a i r g y w a b b y w e s t l e y l o m m w h d d o n e y n s n l r s o m r r l n h n o t r e h t o s y l l e k t m n s c d e n s d f h r a n r y d j y d g a l o a a d e h l i h a n w g e r m a i n e m a s o n a o r s s n r r n d h r s y i m e s n p i d k m r m p e o e a s t e e r a a b i c m l y r i l n i s r v l h i m e r s h s n a i y b c d a b l s s m e d l k t i n i j m s s n a n e s g l i i w l d c y n i e a a a h a a d e m s m i a a o a i n n c a s n d r i m m d a t o r h r g d p b e o e n r o i i r m r e e e t a p g p g e a l y l d b f e l e e a l n l s a m a i r c a e s a r s p i y i j h e l b r a r a n i s v h d i e a s m n i i s y s i k a r a s a a h s s a w s m y o n n l a l o e c r s n p m s k m i s r o d k y a l m i a b d e d o n a e d i t t a h s o r i i l n s i j e j e t y m s e g e n i e r l p w g c l t r j a m e s b r e w e r y y o f n a e s s s r e n r u t y d n a l a s e n r a e r w i n m a r t y n r o o n e y a o n r a s w e s The prize is 20 of Easy Runner vouchers. Send your entries to I wanna win Gold!, <see printed copy for address> Closing date is Saturday September 26 th. Photocopy this page if you wish! Names to find: Abby Westley Andrew Steele Andy Baddeley Andy Turner Craig Pickering Germaine Mason Gianni Frankis Goldie Sayers Hatti Dean Helen Clitheroe James Brewer Jemma Simpson Jessica Ennis Jo Pavey Kelly Sotherton Lisa Dobriskey Marilyn Okoro Marlon Devonish Martyn Bernard Martyn Rooney Mo Farah Nicola Sanders Phillips Idowu Tom Lancashire Will Sharman Introducing Jamie Richards Nutritionist and Latest Addition to the GWR Coaching Team There they use some fantastic technology to interpret a person s health and fitness and also to analyse their diet. This includes metabolic analysis, food calculators and a host of functional tests. Jamie hopes to give regular talks to GWR members with regard to nutrition and performance and is also planning to provide tips and hints for future Footnotes. Leadership in Running Fitness Jamie is a trained nutritional therapist working with people who have ongoing, un resolved health issues. He has a clinic in Alma Road but has clients throughout Europe using the wonders of modern technology, i.e. the phone and the internet. He also runs a sports nutrition clinic instructing people on how to stay on top of their game. [visit http://www.jamierichards.co.uk/ ] A couple of weekends ago ten GWR members attended this England Athletics course. The course was held at BLTSC, was an all day event and had attendees from a range of different running clubs and personal trainers. The main focus of the course was to show how to construct and lead a successful run. This included constructing a session to contain a warm up, the run itself and a warm down. There was an emphasis on understanding how to be inclusive of all athletes in the group being led and how to tailor the content to the needs of the participants as well as understanding the type of warm up/warm down that should be used for different types of running sessions. As well as classroom material there were three hours of practical exercises during which everyone had plenty of opportunity to try out the skills being taught. As well as the running session content there was information on how to conduct risk assessments of a session, what to do in the case of injury, illness or emergency and generally other useful tidbits designed to make you think about the group you are leading and there safety and enjoyment as a whole. For GWR one of the main reasons for attending this course was to give us access to the correct insurance for club runs but it also means that there are now a number of people with leadership skills able to assist with club runs ensuring they are safe and enjoyable for all.

Welsh Castles Relay Emma Oughton Ah, the English summer, all fresh cut grass, Pimms and lazy, sunny afternoons.or more likely torrential rain and the wearing of the time honoured shorts/wellington boots combination. If anyone is ever planning a summer event for which the weather needs to be perfect, wall towall sunshine and cloudless skies allow me to let you into a secret choose Welsh Castles weekend which falls in mid June. For the last however many years it has been one of the hottest weekends of the summer, tough for running but lovely for a significant family event requiring the wearing of a hat! For those leaving after work and catching a lift up on the minibus, the trip to North Wales is usually a fairly uneventful one involving a Little Chef stop for supper and bedding down around midnight in Caernarvon Leisure Centre. This year the bus died in Ledbury, hours passed, chips were consumed, rounds of tea were ordered in the pub, and we were towed back to Bristol around 1am where after switching vehicles we set off once more. No one slept, Mike and Graham Pugh did a sterling job in getting us to North Wales, we all got to enjoy sunrise over the Leisure Centre car park as we waited for it to open. Suffice it to say that as the sun began to rise it was pretty toasty warm by 7 the prospect of running leg one no longer held such excitement it was the type of numb exhaustion generally only felt by the parents of newborns. Actually, the huge fuss at the start of leg one was pretty special and it is a really pretty route, once it was done I could start to really enjoy the weekend. The day progressed, the stages were ticked off and the sun climbed higher and higher: Ron Wotton, Nigel Barker, Mike Bull, Steve Parsons (we stopped here for ice creams and paddles on Barmouth seafront as supporting was getting very warm), Terry Fenton, Graham Pugh, Bob Porter and Malcolm Offer took on these stages and did the club proud. Everyone seemed to be managing in the extreme heat, as we pulled into Newtown to see in the last run of Saturday everything was going well. Standing at the finish we all cheered in Kevin Caple only to see him keel over once he d crossed the line. A twisted ankle earlier in the stage was taking its toll and he was dealt with most efficiently by possibly the shortest Red Cross lady on the planet she had him wrapped up and limping off in no time. The delights of a Saturday night in Newtown beckoned, even if that did mean sitting on a bench eating a Chinese takeaway whilst watching the local youth dress up and drink themselves insensible. Sunday morning meant a hideously early start at 5am and a flying visit from Andy Kirby, fresh back from Australia to tackle stage one what a hero! Luckily for Andy, there is now a village shop at the end of the run which was selling sausage and bacon baps which were well received. Lucy Ellis took off like a rocket in the direction of Crosshands, Pete Tanner thoroughly enjoyed his first Castles experience running into Builth Wells. It was here that Mike Willcox made the ultimate sacrifice and ran the infamous leg up to Drovers Arms the steepness of which is quite dizzying. We had strict orders to meet him there having dropped off runners and numbers en route there was only one flaw in this otherwise perfect plan no one knew the way. Graham gamely executed three point turns galore as we tried to read the most useless map imaginable, we made it to our rendezvous late and breathless having passed Chris Bennett on his run and just about hit the top before Mike got there. The following stages were run in by Stuart Kirby, John Hargreaves, Jana Grune (also enjoying her first and sleepless Castles experience!), Veronica Ford and finally the glory leg into Cardiff Castle was run by John Thorpe. We melted in the grounds of the Castle waiting for the results and enjoying the surroundings. Three cheers were had for all the efforts made by everyone and it was off home to get some well deserved rest. A huge thanks to Mike for his outstanding driving and staying conscious ability throughout the weekend and also many thanks to Graham who was happy to take the wheel of the bus which is more than anyone else fancied doing. Same again next year? Definitely, this time with a more reliable Scout bus! PS. If you fancy running this next year, but still need a weekend of guaranteed sunshine, look no further than Cotswolds Relay a fortnight later which is always boiling! Maybe that s what the Met Office meant by a barbeque summer...? This recipe is a little reminder of the weekend, enjoy! Welsh Cakes These are quick to make and may be made on a traditional griddle or in a heavy non stick frying pan. 225g self raising flour 100g butter 75g caster sugar 75g currants ½ level teaspoon of mixed spice 1 egg 1 to 2 tablespoons of milk Put the flour into a bowl and rub in the butter until the mixture resembles fine breadcrumbs. Add the sugar, currants and spice. Beat the egg with the milk, add this to the flour and mix to a firm dough. Roll out to 5mm thickness and cut into rounds with a plain 7.5cm cutter. Heat the griddle or heavy based frying pan and grease lightly. Cook the Welsh cakes on a low heat for about three minutes on each side until golden brown. Do not cook the cakes too fast otherwise the centres will not be fully cooked through. Leave to cool on a wire rack, dust with a little caster sugar before serving. These cakes are best eaten on the day they are made. Makes 12 14 Welsh cakes.

Runner s Profile Peter Royle How long have you been running? One or two HM s for about ten years, but more so in the last three of four years How long have you been a GWR member? Three years Lucy Woodhams introduced me What made you take up running? It s so easy minimal kit, no booking of courts or teams to worry about, just lace up and go! What s your favourite race? I ve really enjoyed doing The Cotswold Relay Favourite race distance? ½ Marathon How many times a week do you run? I try and squeeze in four or five runs What other training do you do? I also compete in triathlons, so I cycle upwards of 150 miles a week, and try to swim twice a week (year round) although working out at the gym doesn t do anything for me What s the one thing you wish you d known when you started running? How much fun being in a club is! Do you have a race day routine? Nope How do you cope if you can t run? I feel sluggish and could even be accused of being a little grumpy! Best running moment? I do like it when I pb Favourite pre race meal? Two slices of brown toast and raspberry jam, with a small green tea Favourite kit brands? Nike What s your running goal for the next 12 months? I m keen to run an ultra marathon What s your favourite training run? The towpath Do you run with music? No, I enjoy being aware of what s around me, particularly first thing Can you recommend any good running related books? Ultra Marathon Man (Confessions of an All Night Runner) by Dean Karnazes was a fantastic read and a real page turner! An ode to a Welsh Castle zombie Day one Fri 12th June Work at 8.00am Finish work at 10.30am Drive home and wash and change Down to Ron's at Banwell Pick up first vehicle Home for meal Pick up minibus and load up Drive to Redland Tennis Club Runners waiting Leave Redland at 5.30pm for Caernarfon Pick Emma up on the way Minibus breakdown at Ledbury engine blew up. Wait for pickup truck(three hours) to take us back to Bristol Lights fail on courtesy car Lorry cannot take all of us Arrive back in Bristol just after 12am Pick up new minibus Leave Bristol again at 12.50am Sat morning Drive though the night Arrive at Caernarfon 5.15am Breakfast at 8.00am Briefing meeting 9.15am Down to start of first leg First leg of at 10.30am Followed by nine more legs Food at 8.00pm Finally got to bed at 9.45pm after two days without sleep My best night sleep for years Up at 5.30am Sunday morning Grab a sandwich and a cup of tea Day two first leg of at 7.00am My leg at 9.55am DROVERS Six miles of undulation plus four miles of a brick wall Body so tired, but I made it Never been at the back of a race before First time for everything Last leg starts coming in to Cardiff Castle at 4.30pm See prize giving Drive back to Bristol Drop runners off Back home unload minibus and take back Finally sit down at home at 8.45pm Monday at work a total zombie Why did I do it? THE TEAM The author : Guess Tuesday 9th June 2008 Author identity hint!

Results Service Park Run Cardiff Saturday 27th December 2008 1st 16:27 23rd Peter Tanner M45 22:16 Park Run Cardiff Saturday 3rd January 2009 1st 16:00 39th Peter Tanner MV45 21:57 (PB) Park Runs These are a regular, free to enter series of 5k races held in 15 locations across the country (plus 1 in Denmark and 1 in Zimbabwe) The closest to us takes place in Blackweir Park, Cardiff every Saturday at 09:00 and is easy to get to from Bristol as it is just off the end of the A48(M). Although it is free to enter, you do need to register on line a day or so before.(look at parkrun.com for details) The Cardiff course is flat, fast and traffic free and now attracts up to 100 runners, although the two that I did over the Christmas period attracted about 40. I managed a PB in the second race and intend to start going back over the Bridge on a monthly basis, so may be able to offer a lift some times Pete Tanner Weston Prom Series 5ml Race 9 of 9 Thursday 21st May 2009 Posn Name Cat Time 1 0:27:40 4 Jonathan Goodland MV50 0:28:57 15 Dave Wintle MV50 0:30:41 23 Nigel Edwards MV40 0:31:30 34 Keith Harris MV50 0:32:32 37 Aileen Brown FV35 0:32:40 45 John Thorpe MV40 0:32:57 47 Mike Willcox MV60 0:33:06 55 Bob Porter MV50 0:33:27 66 Graham Grew 0:34:37 94 Mike Bull MV50 0:36:31 130 Nigel Andrews MV50 0:39:08 133 Pete Tanner MV40 0:39:15 161 Richard Clack MV50 0:44:41 174 Audrey Butler FV55 0:51:01 176 Finished City of Aberdeen Baker Hughes 10k Sunday 24 May 2009 1 32:17 242 Geoff Keogh MV55 43:19 2537 Finishers Bridge Inn 5K Race 2 of 4 Tuesday 26th May 2009 1 15.45 12 Dave Wintle MV55 18.02 32 Keith Harris MV55 19.16 37 Paul Mason SM 19.31 40 Michael Willcox MV60 19.43 45 John Hargreaves MV55 20.08 52 Steve Morgan MV50 20.32 55 Veronica Ford FV45 20.51 62 Lucy Ellis SF 21.09 70 Martin Hucker SM 21.54 72 Frances Wilson FV35 22.02 78 Andrew Wright SM 22.34 83 Helen Bowe SF 22.42 89 Nigel Andrews MV55 23.47 96 Richard Clack MV55 25.57 102 Finished Blaise Blazer Race 1 of 3 Monday 1st June 2009 1 23:28 5 Jon Thraves MV40 25:27 19 Peter Burton MV40 27:44 32 John Hargreaves MV50 29:12 33 Anthony Rhodes MV50 29:13 40 Veronica Ford FV40 30:06 41 Christian Day SM 30:19 63 Peter Tanner MV40 33:52 69 Nic Oughton MV40 35:09 77 Steve Parsons MV60 37:30 88 Finished Rowberrow Rabbit Run Thursday 4 June 2009 1 SM 33.27 30 John Hargreaves MV50 42.01 33 Veronica Ford FV40 42.36 56 Lucien Campbell Kemp SM 46.56 83 Finished GWR Towpath 10K Race 2 of 5 Friday 5th June 2009 1 00:31:37 2 Ben Morley SM 00:34:11 3 David Miller SM 00:34:18 8 Peter Royle MV40 00:36:27 18 David McNally MV40 00:38:00 34 Aileen Brown FV40 00:39:36 37 Stephen O'Halloran SM 00:39:50

40 Phil Chan MV40 00:40:11 45 Peter Murphy MV55 00:40:48 47 John Wrigley MV50 00:41:01 50 Hannah Freeth SF 00:41:09 52 Joseph Hussey SM 00:41:17 54 Christian Day SM 00:41:26 62 Steve Morgan MV50 00:42:21 66 William Gillett SM 00:42:46 74 Ian Burns SM 00:43:14 89 Lucy Ellis SF 00:44:26 107 Peter Foreman MV55 00:47:06 108 Martin Hucker SM 00:47:12 109 Les Millar MV45 00:47:30 111 Dante Fiebig MV50 00:47:34 119 Richard Hewitt MV40 00:48:10 125 Jonathan Hurford MV55 00:48:37 128 Terry Kemple MV55 00:48:50 139 Ric Harwood SM 00:49:42 140 Martin Church MV65 00:49:46 146 Peter Eggleston MV45 00:49:57 149 Clare McNamara SF 00:50:03 151 John Scadding MV50 00:50:08 155 Jeremy Floyd MV55 00:50:35 156 Alun Jenkins MV40 00:50:44 159 Sam Passey SF 00:50:55 165 Steve Parsons MV65 00:51:49 167 Caryl Richards SF 00:52:04 178 Malcolm Offer MV70 00:53:50 180 Sarah Ackroyd FV50 00:54:32 184 Sue Morgan FV50 00:55:35 185 Moya Church FV55 00:55:36 188 Alison Staples SF 00:55:41 189 Alison Arnold FV40 00:55:43 190 Richard Clack MV55 00:55:45 191 David Taylor MV45 00:55:55 203 Jenni Travers FV55 00:58:04 208 Elain MaCrate FV50 00:58:20 217 Finished Semi Marathon des Fouées, Rou Marson, France 10,8K Sunday 7th June 2009 1 0 :35 :41 122 Mike Campbell 0 :55.45 183 Finishers Westonbirt Arboretum 10K Monday 8th June 2009 1 32:45 35 Jim HOPE SM 40:20 93 Linzy OTTLEY FV35 44:43 237 John SCADDING MV50 49:55 661 Finished Self Transcendence 5K Race 1 17:47 2 Gavin Watkins 17:53 3 David McNally 18:16 6 Peter Burton 19:46 15 Louise Cronin 21:48 19 Andrew Wright 23:27 22 Martin Church 24:00 1st MV60 29 Mike Campbell 25:40 30 Steve Parsons 25:47 32 Malcolm Offer 26:51 1st MV70 33 Moya Church 27:10 1st FV50 37 Susan Bennett 37:21 2nd FV50 37 Finished Bradley Stoke 10K Sunday 14th June 2009 1 00:33:36 25 Christopher Smith SM 00:42:55 57 Martin Hucker SM 00:46:10 139 John Scadding MV50 00:52:41 147 Mike Campbell MV60 00:53:14 178 Richard Tanya MV40 00:55:27 331 Finished Lake Bala Middle Distance Tri (1.9km/90km/21km) Sunday 14th June 1st 03:58:17 501 Andrea Beetles SF 07:07:03 Clevedon Midsummer 10K Tuesday 16th June 2009 1 00:32:13 2 Thomas Guy Fewster SM 00:33:16 6 David Miller SM 00:34:46 12 Jonathan Goodland MV50 00:35:46 24 Dave Wintle MV50 00:38:00 140 Christopher Taylor MV60 00:45:18 168 Peter Tanner MV40 00:46:54 195 Nigel Andrews MV50 00:48:44 294 Richard Clack MV50 00:55:53 215 Samantha Passey SF 00:49:42 246 Marcia Vowles MV40 00:51:21 327 Imogen Napper SF 01:03:16 333 Julie Ann Bright SF 01:06:53 339 Finished Bitton 5K Race 2 of 4 Wednesday 17th June 2009 1 00:15:58 25 Keith Harris MV55 00:19:20 27 John Wrigley MV50 00:19:31

31 Helen Brew SF 00:19:52 37 John Hargreaves MV55 00:20:31 80 Finished Torbay Half Marathon Sunday 21st June 2009 1 1:08:11 78 Andrew Smith MV45 1:29:40 96 Will Hillier MV40 1:30:59 782 John Scadding MV50 2:01:39 1348 Finished Beacon Batch Tuesday 23rd June 2009 1 0:32:36 21 Joe Pickles SM 0:37:38 26 Joseph Hussey SM 0:39:09 42 Martin Longhurst MV50 0:42:10 90 Bridget Harvey SF 0:55:03 97 Finishers Nailsea Festival 10K Wednesday 24th June 2009 1 0:33:44 4 Jonathan Goodland MV50 0:35:52 23 Keith Harris MV50 0:40:07 46 Christian Day SM 0:42:43 56 Ian Burns SM 0:43:26 69 Chris Taylor MV60 0:44:30 113 Clare McNamara SF 0:50:28 123 Tony Reed MV60 0:51:47 133 Steve Parsons MV60 0:52:32 140 Malcolm Offer MV60 0:54:16 193 Finishers Ironman France (3.8k swim, 180k bike, 42.2k run) Sunday 28th June 2009 1 8.30:06 246 Peter Royle M40 10.30:56 (marathon time of 3.25:16) 2330 finishers (2550 started) The swim and the bike were fine the run was very hot, with no shade. The pic on the left is me running through some cold showers, which they d laid on about every 2 miles very welcome! Fantastic day though! Pete Royle Self Transcendence 2 Mile Race Tuesday 30th June 2008 1 11:03 2 Gavin Watkins SM 11:08 3 David McNally SM 11:23 10 Louise Cronin SF 13:04 PB 12 John Hargreaves MV50 13:19 1st MV50 13 Amanda Rhodes SF 13:23 18 Andrew Wright SM 13:48 24 Martin Church MV60 15:42 1st MV60 25 Steve Parsons MV60 15:55 2nd MV60 27 Malcolm Offer MV70 17:50 1st MV70 33 Moya Church FV50 20:25 1st FV50 35 Audrey Butler FV60 22:10 1st FV60 36 Sue Bennett FV50 24:32 2nd FV60 36 Finished Bridge Inn 5K Race 3 of 4 Tuesday 30th June 2009 1 16.11 14 Dave Wintle MV55 18.05 40 Steve Morgan MV50 20.09 48 Veronica Ford FV45 20.46 53 Paul Mason SM 21.38 68 Nigel Andrews MV55 23.48 70 Roger Hemming MV55 24.1 78 Richard Clack MV55 26.44 81 Elaine Macrate FV45 29.36 82 Finished Thornbury Carnival Sundayshill 10K Thursday 2nd July 2009 1 0:36:44 37 Ian Burns SM 0:44:25 39 Chris Taylor MV60 0:44:52 42 Jonathan Bird MV40 0:45:36 PB 47 Les Millar MV45 0:47:10 66 Nigel Andrews MV55 0:49:57 80 Tony Reed MV65 0:52:30 83 Nicola Bird FV45 0:52:57 135 Richard Clack MV55 1:01:44 152 Finishers Blaise Blazer Race 2 of 3 Monday 6th July 1 23:29:00 16 Peter Murphy MV50 26:47:00 42 Ian Burns SM 29:21:00 43 Veronica Ford FV50 29:36:00 79 Peter Tanner MV40 33:26:00 81 Nic Oughton MV40 34:00:00 82 Nigel Andrews MV50 34:06:00 109 Finishers Bitton 5K Race 3 of 4 Wednesday 8th July 2009 1 00:15:53 27 Keith Harris MV55 00:19:20 32 Hannah Freeth SF 00:19:55 35 John Thorpe MV 00:20:09

37 Paul Mason SM 00:20:13 53 John Hargreaves MV55 00:22:05 54 Peter Tanner MV 00:22:07 69 Nigel Andrews MV55 00:23:57 81 Richard Clack MV55 00:26:04 90 Finished The Dundry Thunderer Thursday 9th July 2009 1 41.52 11 Charles Daniel MV50 47.5 25 Tony Rhodes MV50 51.05 43 Lucien Campbell Kemp SM 57.53 58 Steve Parsons MV60 65.18 65 Finished Frampton 10K Monday 13th July 2009 1 0:32:40 5 Thomas Fewster SM 0:33:23 21 Jonathan Goodland MV50 0:37:29 33 Dave Wintle MV50 0:38:34 54 Kevin Caple SM 0:39:38 58 Andrew Smith MV40 0:39:48 75 Aileen Brown FV35 0:41:18 89 Ian Burns SM 0:42:22 97 Nigel Barker MV40 0:42:46 111 John Hargreaves MV50 0:43:39 152 Michael Hockettt MV40 0:45:54 202 Peter Tanner MV40 0:48:19 276 Nigel Andrews MV50 0:52:11 295 Jenni Travers FV50 0:53:36 301 Malcolm Offer MV60 0:53:46 339 Richard Clack MV50 0:55:49 437 Audrey Butler FV50 1:11:50 443 Finished Self Transcendence 3x1 Mile Relay Tuesday 14th July 2009 Pos Team Time 1 GWR Misfits 16:38 Amanda Rhodes 6:16 David McNally 5:09 Gavin Watkins 5:09 10 ABC 20:36 Louise Cronin 6:23 Steve Parsons 7:39 John Hargreaves 6:34 11 Connect 3 20:43 Rob Hepworth 5:49 Lizzie Burton 8:55 Peter Burton 5:59 12 Young to Old 21:49 Terry Offer 6:17 Callum Offer 9:24 Malcolm Offer 6:08 18 Tail End Charlies 31:01 Audrey Butler 9:56 Sue Bennett 11:10 Tricia Davies 9:55 GWR Towpath 10K Race 3 of 5 Friday 17 July 2009 1 0:32:37 7 David McNally MV40 0:36:37 16 Dave Wintle MV55 0:38:05 21 Jim Hope SM 0:38:51 24 Will Hillier MV40 0:38:57 29 Phil Chan MV40 0:39:36 30 Peter Murphy MV55 0:39:53 37 Graham Pugh SM 0:40:35 41 Aileen Brown FV40 0:41:01 49 Steve Morgan MV50 0:42:43 52 Ian Burns SM 0:42:52 57 Terry Fenton MV45 0:43:59 67 William Gillett SM 0:44:40 79 Peter Foreman MV55 0:45:59 80 Camilla Barclay FV40 0:46:08 90 Martin Hucker SM 0:46:41 94 Jonathan Hurford MV55 0:47:26 102 Terry Kemple MV55 0:48:18 107 Roger Hemming MV55 0:48:49 111 Jeremy Floyd MV55 0:48:58 116 John Scafdding MV50 0:49:13 117 Steve Parsons MV65 0:49:17 122 Dante Fiebig MV50 0:50:03 130 Samantha Passey SF 0:50:54 137 Nigel Andrews MV55 0:51:28 138 Caryl Richards SF 0:51:36 141 Alison Staples SF 0:52:28 145 Sue Morgan FV50 0:53:04 146 Wendy Trevett FV45 0:53:17 147 Malcolm Offer MV70 0:53:22 150 David Taylor MV45 0:53:54 155 Richard Clack MV55 0:54:56 160 Anne Travis FV55 0:55:50 176 Finished Avon AA Inter Club Mob Match Friday 24th July 2009 1 33.28 5 David McNally 36.09 11 Jonathan Goodland 37.08 13 Chris Ledgard 37.20 14 Jon Thraves 37.23 35 Will Hillier 38.45 PB 44 Graham Pugh 39.54

48 Aileen Brown 40.19 54 Pete Burton 40.42 68 Jamie Richards 41.45 PB 71 Paul Mason 42.05 73 Ian Burns 42.12 100 Louise Cronin 44.11 102 John McNeilly 44.22 109 John Hargreaves 44.45 110 Lucy Ellis 44.49 118 Les Miller 44.58 PB 149 Andy Kirby 47.33 159 Jonathan Hurford 49.17 165 Tony Reed 50.10 216 Finished Gloucester Half Marathon Saturday 25th July 2009 1 1:14:14.3 26 Steve Duddell MV50 1:25:43.7 1st MV50 56 Danny Coll MV50 1:33:14.8 79 Christopher Taylor MV60 1:36:58.6 2nd MV60 164 Nic Oughton MV40 1:47:50.2 PB 386 Finished Conkwell Killer (approx 8 miles) Sunday 26th July 2009 1 49:05:00 25 John Dells MV40 61:28:00 43 Jonathan Bird MV40 67:54:00 69 Nicola Bird FV40 73:31:00 94 Finished Bridge Inn 5K Race 4 of 4 Tuesday 28th July 2009 1 15.06 9 David McNally MV40 17.26 16 Dave Wintle MV55 17.58 40 Keith Harris MV55 19.18 42 Aileen Brown FV35 19.21 45 Andrea Culp SF 19.34 55 Steve Morgan MV50 20.1 56 Paul Mason SM 20.12 64 Louise Cronin FV35 20.38 66 John Hargreaves MV55 20.49 74 Veronica Ford FV45 21.17 75 Andrew Wright SM 21.21 79 Jonathan Bird MV40 21.35 PB 83 Jonathan Hurford MV55 22.06 101 Nicola Bird FV45 23.57 PB 115 Finished Sturminster Half Marathon 2009 Sunday 2nd August 2009 1 1:14:43 5 Ben Morley SM 1:17:52 166 Lucy Ellis SF 1:43:49 416 Finished Steamed Salmon with Herby Sauce This issues recipe is one I sort of made up based on other recipe's I have seen. Hence there is no nutritional information but I am pretty sure it's fairly good for you! The quantities here are for four people but you can easily multiple up and down Ingredients: 4 Salmon fillets 1 2 Red Onion 1 2 Leeks Handful of basil leaves Olive oil Salt and pepper...any other herbs you like Method: 1. Pre heat the oven to 200 C/400 F/Gas 6 2. Take two sheets of silver foil long enough to make a parcel around the fish 3. Thinly slice the red onions and leek and make a vegetable bed in the centre of the foil 4. Place the salmon fillets on the sliced leek and onions 5. Place over the top of the salmon more slices of onion and leek 6. Scatter the basil over the top, season with salt and pepper and any other herbs (dried or fresh) that you like 7. Drizzle with olive oil (this can be left out if you prefer) 8. Make the foil into a parcel around the fish, folding up the edges to keep in all the juices 9. Place on a baking tray and put in the oven for around 15 20 minutes. (In general a fish like salmon needs to be cooked for about 8 minutes per pound) For the Herby Sauce Ingredients: 20g (3/4 oz) butter 20g (3/4 oz) plain white flour 300ml (1/2 pint) milk 55g (2oz) mature cheddar cheese, grated 1 teaspoon Dijon mustard 3 tablespoons chopped fresh mixed herbs (e.g. parsley, oregano or thyme). Salt and pepper Method: 1. Put the butter, flour and milk in a saucepan 2. Heat gently, whisking continuously, until the sauce is thickened and smooth 3. Simmer gently for 2 3 minutes, stirring 4. Remove from the heat, stir in the cheese, mustard and chopped herbs 5. Season to taste with salt and pepper Serve one salmon fillet per person along with some of the onion and leeks. Serve with boiled new potatoes and a green salad and of course the herby cheese sauce. Eat, enjoy and feel good about yourself!! From our resident wine expert: Wine recommendation to accompany this dish is Frog Haven Sauvignon Blanc from New Zealand. It is a fine, elegant, full bodied wine with crisp acidity creating a fresh, clean lingering finish

Forthcoming Races (Further details and entry forms available in the race folders at BLTSC on Wednesday evenings.) Jason s prices are 20 for 30 minutes or 25 for 45 minutes. However, present your copy of Footnotes or your England Athletics card, showing that you are a GWR member for a 5 discount. 8/6 Thu 19:15 8/7 Fri 19:30 8/16 Sun 11:00 8/25 Tue 19:30 8/26 Wed 19:00 8/28 Fri 19:30 8/30 Sun 11:00 9/1 Tue 18:30 9/5 Sat 9/6 Sun 09:30 9/13 Sun 09:30 9/13 Sun 10:30 9/13 Sun 11:00 9/17 Thu 19:30 9/19 Sat 9/20 Sun 11:00 9/20 Sun 11:00 9/27 Sun 11:00 9/27 Sun 13:00 9/27 Sun 10:30 9/29 Tue 19:30 The Burrington Blaster Towpath 10k Standish Woodland Chase Bridge Inn 5k Crook Peak Cake Race Towpath 5k Battle of Sedgemoor 10k, Langport 10km 10km 10ml 5km 3ml 5km 10km 4 of 5 Fell 5 of 5 Burrington Inn Help required please Stonehouse Shortwood Cross, Somerset Help required please TARGET RACE AXA 5 Bristol Road Mile Bristol Half Marathon Chippenham Half Marathon Woodchester Park Ash Excellent 8 Weston Prom 5 Midland 6 Stage Relays, Sutton Park Taunton 10k Great North Run Mells Scenic 7 Swansea 10k Portishead Multi Terrain 8k Bridge Inn 5k 5ml 1ml 13.1ml 13.1ml 8ml 8ml 5ml 10km 13.1ml 7ml 10km 8km 5km 1 of 9 Relays AXA Sports Cb, Henbury College Green Nympsfield, Glos Martock, Somerset TARGET RACE TARGET RACE CLUB TRIP Shortwood Competition Winner On Facebook? Why not join the GWR Facebook Group? It s an approved membership group just so everyone can be happy that personal information remains secure. We will approve you within 24 hours! Go to http://www.facebook.com/group.php?gid=115917240759 Last issues competition was won by Audrey Butler Well done Audrey 20 of vouchers are on the way to you! 10/3 Sat 10:00 10/4 Sun 09:00 10/4 Sun 10:30 10/4 Sun 10:30 10/4 Sun 10:30 10/4 Sun 10:30 10/4 Sun 11:00 10/11 10/15 10/18 10/18 10/25 10/25 10/27 Sun Thu Sun Sun Sun Sun Tue pm 19:30 09:00 11:00 10:00 11:00 19:30 Cheltenham 10k English Half Marathon 10km 13.1ml Warrington Marshfield Mudlark 6.2ml Oldbury 10 Cricklade 10k Cricklade Half Marathon Burnham on Sea Half Marathon 10ml 10km 13.1ml 13.1ml TARGET RACE Gwent League Weston Prom 5 Cardiff Half Marathon Exmoor Stagger Stroud Half Marathon Great South Run Bridge Inn 5k 5ml 13.1ml 15ml 13.1ml 10ml 5km XC 2 of 9 Bridgend TARGET RACE Minehead TARGET RACE Portsmouth Shortwood 11/7 Sat 11:00 Victoria Park Races 4ml Bath 11/7 Sat 11:00 Cheddar Half Marathon 13.1ml 11/8 Sun pm Gwent League XC University of Bath 11/8 Sun 11:00 Sodbury Slog 8.5ml 11/19 11/22 11/24 11/29 Thu Sun Tue Sun 19:30 pm 19:30 11:30 Weston Prom 5 BMC Bristol XC Classic Bridge Inn 5k Brent Knoll 5ml 4km 5km 5.5ml 3 of 9 XC TARGET RACE Bristol Downs Shortwood If you know of any other races, which may be of interest to club members please contact Pete Hawkins on <see printed copy for number>.