Welcome to our bi-monthly newsletter about our running club, here in Paphos. It includes information about the races we ve participated in, our results, any general information about us and what preparations we re doing for upcoming races. September / October Well there were a lot of races in these two months and we managed to compete in the majority of them. Here s a summary of the results. 12 th Sept: Charity fun run starting from St. George s Chapel. A number of members supported this charity and contributed towards raising 3000 for cancer. 5 th October: Bournemouth Marathon. Kiran travelled back to the UK and competed in this marathon, finishing in 5 hours and 20 minutes. A great result considering he said he d never compete in another marathon again, after last year s Athens Marathon. Here s a photo of him at the last meeting, showing off his well deserved medal to the rest of us.
27 th Sept: Magical Mystery Tour in Troodos. Ian and Andy reckoned this was a great trail run and they finished 6 th and 32 nd overall. 10-12 th October: Adventure Trail Camp. This was a series of runs held over 3 days in various parts of Cyprus (both North and South). Ian competed and said it was a well organised event, all off-road. 10 th October: Larnaca Sprint Triathlon. Tracey finished 4 th in her age group, completing the course in 1 hr, 18 minutes and 38 seconds. 26 th October: Stellios Kyriakides Road Race. This is a 10K race from Statos-Ayios Photios and a lot of members turned up mostly because the prize for completing the course was a bottle of wine. But before the race started, some of our members decided to do a few stretching exercises
As you can see from the photos, a lot of our members won trophies for their particular age groups and these are... Dave D 1 st, John 3 rd, Barry 3 rd, Gerry 2 nd. Debbie 1 st, Claire 2 nd, Catherine 1 st, Fiona 1 st, Jenny 2 nd, Christine B 1 st and Gill 1 st. 12 th October: Chicago Marathon: Mark Cyl finished in 3 hours, 22 minutes and 56 seconds. Club Membership We had a great couple of months, welcoming new runners to the club Lee Hinton, Mandy Maskell, Christine Bell, Mark Cyl and Chris Coleman Bi-monthly meeting Our next bi-monthly meetings at DT s Sunset Bar will be on 8 th December 2014. November / December There is only one topic on everyone s mind for the upcoming months what am I going to wear at this year s fancy dress run? This year it s on Sunday 7 th December, starting and finishing from DT s Sunset Bar. The route will be a tortuous circuit along the seafront down to the harbour and back. 20-23 rd November is of course the Cyprus International 4 Day Challenge, and this year is its 10 th anniversary. Our brave runners will, over the 4 days complete 6 km timed run on asphalt 11 km run from Beach to Pano Arodes a climb of 300 m Half marathon from Smigies picnic site in the Akamas to Toxeftra Beach 10 km road race around Paphos. Here are some of the club members training for the event. For details of other forthcoming races, see our race calendar on the website.
Are you really slowing down? I am indebted to our club member, Ian for submitting this article for inclusion in our newsletter. It s about measuring your performance, regardless of your age, sex and races you compete in, against other runners and yourself. It s a fascinating article and I ve included an extract of it here... Measuring our Performances So how do those of us who are slowing down assess our success in the battle with nature? Are we slowing more or less than we should expect? One of the problems with answering that question is that there are very few races in Cyprus and still fewer local races so it is very difficult to post a series of times at, say, 10k each season and to get an idea of the extent of the slowdown from those times. At best we might get to run a 5k, a couple of 10k s and perhaps a half marathon. Fortunately there is a tool which enables you to assess your performance and to track that performance over time. The tool is the World Amateur Veterans Association (WAVA) Age grading calculator, it s easy to use and free. Here s the link to it http://www.pinebeltpacers.org/agegrade/newwava.html WAVA Screen Shot You can see I have entered my own marathon PB set when I was 32. That performance converts to a WAVA rating of just under 76%. So how does that compare to other performances? Am I slowing down? Well three years ago I ran the Limassol half marathon, here s the calculator for that race:
My WAVA rating for that race was 81.7%, significantly better than my best marathon performance. The article goes on to show you how to compare your rating against others and how to use it to improve your rating. The full version of this article is available on Facebook, and here is a link to it... https://www.facebook.com/download/1498446637107320/wava_calculator.docx
Handicap The Club Handicap is a series of 5 races, run twice, over 10 months giving 10 races in total. Participants are awarded points depending on their individual performance. Then each participant s best 6 results are counted towards their final position in the League Table. If you don t want to compete in every event, you don t have to, although by doing so, gives you the maximum chance to win. The races are: Name your own time Beat the clock Pace control Staggered start Guess the distance We have almost completed the series and the positions so far are shown in the table below. RACE NAME 1 2 3 4 5 6 7 8 9 10 TOTAL POINTS FIONA 40 70 40 90 20 100 80 40 60 540 JANET 80 20 60 60 20 50 40 70 90 490 * DAVE 90 20 80 20 20 80 70 50 20 450 JENNY C 100 X 20 100 20 20 20 70 20 370 DEBBIE X 90 50 20 60 X 30 60 50 360 COLETTE 30 X 90 80 20 X 20 90 20 350 SUE B 70 20 20 70 20 90 20 20 20 350 GEORGE X X X 100 X 20 X 60 80 90 350 JOHN 30 90 X 40 20 20 20 50 20 290 BARRY X 20 X X 80 40 50 X 100 290 IAN X X 30 X 20 30 100 70 20 270 CATHERINE 20 50 20 50 40 20 20 20 30 270 KIRAN 60 50 X 20 20 70 20 X 20 260 SUE C 20 30 70 30 20 60 20 X X 250 GILL 20 X X X 70 20 90 20 X 220 LEE X X X X X X 20 100 40 160 ANTHI 20 X X 20 100 X X X X 140 ANGELA X X X X X X 30 20 70 120 GERRY X X 20 X X X X 80 X 100 NIC X 100 X X X X X X X 100 MARK X X X X 90 X X X X 90 PATRICK X X X 20 50 X X X X 70 CLARE X X X 20 20 X X 20 60 GEORGE Mc X 60 X X X X X X 60 ANDY X X X 20 X X X 30 50 MARGARET 50 X X X X X X X 50 EDI X X X 20 30 X X X 50 CHRIS X X X X X 20 X X 20 JAN 20 X X X X X X X 20 JOHN Mc X X 20 X X X X X 20
All members and especially visitors are most welcome to join in these races. The races start from the Corallia Beach Hotel at Coral Bay at 08.00am the first Saturday of every month. The next handicap race will be Saturday September 6 th at the Corallia Beach Hotel. It will be Pace control over two laps starting punctually at 7.30am. Please see the Monthly Training Schedule on the website in case of time changes. Any handicap queries please contact Alan B, mobile no. 99121754. Paphos Running Club Website: www.paphosrunningclub.org Facebook: https://www.facebook.com/groups/paphosrunningclub/ Contact: Allan +357 99 961441 Contact: Debbie +357 99 170738