done to Sarah Green for her efforts passing runners despite giving the field a five minute start. Something tells me you

won‟t be trying that one again! There were also strong runs from Louise Mcloughlin, Re-becca Mills, and Carol Hart. Despite the glitches, the end result ensured the first ladies

team league finishes for many years in both the overall and veterans divisions. It was great to see your efforts rewarded and shows once again the growing strength of the ladies

section. In summary, an excellent end to a strong cross country league season. Well done to Steve Doxey, Steve Hart, and

myself for competing in all five races. Thanks to Steve Doxey for his organisation throughout the season. Also a special mention for our num-ber one supporter, Patrick!

Roll on next season, I know

you can‟t wait Steve Hart!

Paul

I will be there next season (I

must be mad) and I will be

taking bets next year on the

number of falls per race. Three

on this race.

Steve

The final cross league fixture for the 2009/10 winter season took place on 30th January at Wythenshawe Park. The sea-son has consisted of five races, the best four finishes

of which give the overall indi-vidual and team placing's. We have had a hard winter, but have been lucky, that all the races have gone ahead, and mostly on clear and dry days.

The Wythenshawe Park race turned out to be a good day, clear and sunny, but a little cold. I was even able to run in my shades, though my three pound Aldi purchase couldn‟t

compete with Rebecca‟s much trendier pair! The course was altered this year, but as usual with this venue, was still the flattest of

the season, often called bor-ing, but I wasn‟t complaining. I was quite happy with the lack of undulations! As with all cross country races, the course was still challenging,

with a lovely stream to nego-tiate, and some uneven sec-

tions through the trees. It was noticeable how competitors seem to find many different ways of getting over the

stream. I favoured just jump-ing in and out again! Despite some uneven ground, I man-aged to get round unscathed. It was pleasing to get through a season without any serious

ankle sprains. Maybe the bal-ance board exercises are help-ing. The Men's‟ race passed with-out incident. Mark Birchall

motored ahead as usual to fin-ish just outside the top 50 for the third time this season. Rick Waring and Chris Lomax had another close battle with Rick coming out on top this time,

Steve Doxey finished strongly despite his recent injury, fol-lowed in by myself, Glyn Wil-liams, Adam Pickup, Steve Hart and Andy Smith.

The Ladies race proved a little more eventful! Lauren Marsden was unlucky to pick up an injury

early on, but typi-cal of how the ladies have per-formed through-

out the winter, she battled through to the finish to help

ensure the all team achieved its vital fourth result. Well

Race Report

Cross Country - Wythenshawe Park, 30th January

Swinton Running Club F E B R U A R Y 2 0 1 0 V O L U M E 1 , I S S U E 2

T H IS MO N T H

Race Reports

Adam’s Injury Advice

Interview with Run-

ner of the Quarter

I N S I D E

T H I S I S S U E :

Race Reports

XC - Wythenshawe Park 1

Series Summary

manchesterareaXC 2

Radcliffe 10 Mile Trail

Race 3

Runner of the Quarter 4

CLGP 2010 5

Lostock 6 Photos 6

Up and Coming Races 7

Injury Advice 8

Committee Minutes 9

Social Events 10

How are we doing ? 11

Contacts 12

Race results available here

Ladies Men's

Series results to-date available here

Ladies Men's

P A G E 2

S W I N T O N R U N N I N G C L U B

Men’s Team – 4 races counting.

Overall Senior Individual – 4 races counting

Overall Vets – 4 races counting

Well done also to Mark Birchall for three excel-lent senior men race finishes, and also to Mike Horton, Andy Fryer, Andy Coates, Dave Burke, Dave Williamson, John Mellor, and Tony

Flanagan who all competed in one race each.

The Men’s team raced in the National Cross Country

Championships, Roundhay Park, Leeds, 27th February.

Look for a review in next months newsletter.

Ladies Team – 4 races counting

Overall Senior Individual – 4 races counting

Overall Vets – 4 races counting

Well done also to Dawn Green competing in

three races, Louise Mcloughlin two, and Les-ley Wild one.

Paul

Series Summary

Manchester Area Cross Country 2009-2010

Steve Doxey 35th

Rick Waring 62nd

Chris Lomax 70th

Paul Rutherford 76th

Adam Pickup 105th

Steve Hart 107th

Andy Smith 112th

Lauren Marsden 35th

Sarah Green 50th

Rebecca Mills 54th

Carol Hart 62nd

Lauren Marsden 18th

Sarah Green 30th

Carol Hart 38th

Senior Division 2 6th

Vets Division 1 8th

Senior Division 2 7th

Vets Division 2 4th

Steve Doxey 16th

Rick Waring 34th

Chris Lomax 41th

Paul Rutherford 44th

Adam Pickup 65th

Steve Hart 68th

P A G E 3

A new race for this year replacing the old Radcliffe 12 miles. I've never done the 12 mile race so can't say how this compared but if asked to describe the new course I think the best description would be that it's "not so gently undulating", quite notably undulating in fact. The start of the race is actu-ally quite flat, lulling you into a false sense of security. It's not long however before you take a steep

left turn up the first of a (seemingly never-ending) series of hills. To compensate for the hills, the fact that the route is mainly off-road means that there are some nice views to admire (assuming you re-member to look up!) and it certainly made a nice change to pounding the streets. Plus for every up-hill there is always a corresponding downhill. Not that this did me any good - it turns out I am far better at running up than I am at running down meaning that every time I managed to overtake some-one on the way up they just came flying back past me on the way down.

The course was billed as "multi-terrain" and did indeed incorporate a whole host of unusual running surfaces including a cobbled road (not much fun) and a particular favourite of mine a bridge which bounced as you ran across it (I quite liked this but I'm not sure everyone else agreed). The tracks were also quite narrow in places and towards the end I did have to hurdle a dog being walked by a slightly disgruntled lady who clearly hadn't expected to be joined on a Sunday morning stroll by a

couple of hundred runners! After all the bridge bouncing, dog hurdling and the sheer slog of going up and down hill (and being lied to by a marshal half way round who told me there weren't many more hills to go) I was very, very pleased to finally see the end - even if they did make me run round a field to get there. During the race I was thinking "never again", within ten minutes of finishing (and having devoured the banana, crisps and chocolate kindly provided in the goody bag) I was already wondering if I could go quicker next year!

There was a great turn out from Swinton runners this year and some fantastic individual performances (how Ian Harvey made it round with a heavy backpack is beyond me). Special mention must, how-ever, go to the newly renamed Jan Thomas for coming an impressive second in the Vets Ladies over 55 category. Strangely enough (s)he didn't stay to collect the prize personally….. Well done to eve-ryone who took part and if anyone fancies giving it a go next year then I'd highly recommend getting

a few hill sessions in first - see you for a few reps of Agecroft??

Rebecca

S W I N T O N R U N N I N G C L U B

Race Report

Radcliffe AC 10 Mile Trail Race, 7th February

P A G E 4

S W I N T O N R U N N I N G C L U B

Results of Radcliffe 10 Mile Trail Race Pos Num M F Name Cat CatPos Club Time

19 99 19 Mark Birchall M (006/073) Swinton Running Club 01:06:28

46 118 45 Paul Rutherford M45 (008/031) Swinton Running Club 01:11:03

152 124 130 Phil Summers M45 (024/031) Swinton Running Club 01:26:42

156 259 23 Louise McLoughlin F40 (006/018) Swinton Running Club 01:27:14

160 103 27 Rebecca Mills F (004/015) Swinton Running Club 01:27:47

164 107 135 John Pickup M45 (026/031) Swinton Running Club 01:28:03

184 198 148 Mike Lilley M50 (024/028) Swinton Running Club 01:30:56

196 145 154 David Williamson M40 (019/024) Swinton Running Club 01:32:04

204 178 159 Ian Harvey M (068/073) Swinton Running Club 01:33:21

218 62 53 Dawn Green F50 (005/005) Swinton Running Club 01:36:22

224 133 168 Ian Thomas M55 (012/012) Swinton Running Club 01:37:46

11 Swinton runners competed in the race well done to all, And a special well done to Ian Harvey who ran the race with a heavy rucksack on, in preparation for the Para‟s 10 in September.

Runner of the Quarter - Paul Shier Well, unaccustomed to public writing as I am I‟ve been asked to write a few words about my newly acquired Runner of the Quarter trophy, first words that popped to mind were very pleased and a little bit proud. It‟s the first trophy I can actually remember owning for a start

so thank you very much! But first a little about me and my time in the club, I started running back in January last year after signing up for the Manchester 2009 10k event, I trained on my own mostly at the gym for that one and came in with a time of 1 hour 12 minutes, with a friend already in the club I

joined Swinton RC in August 09 coming first to the track and then to the Wednesday night club events, I did the Blackpool 10k in Septem-ber, coming in at a time of 1 hour 7 minutes, certainly a happy im-

provement for me! I‟ve been training now with the club since then pretty much every week and have benefited mas-

sively from the friendly and relaxed atmosphere, my times, speed, strength and stamina have all come on and even cultivated a slight desire to go running in places Steve Doxey would call “undulating” which was a surprise to me! Getting this trophy to me means that I‟ve got to find that extra percent in there now! No excuse for slacking and get myself ready to race with the club which is my next goal.

Without this club I doubt I‟d even still be running on a regular basis let alone making the gains I feel I‟m making, a club I really enjoy being a part of!

The only question I‟ve got now is... Do I have to give it back!?

Paul A big thank you to Paul for marshalling

for Swinton Running Club on the

Lostock 6, February 28th

P A G E 5

S W I N T O N R U N N I N G C L U B

Race Series Report

The Central Lancashire Grand Prix Series 2 0 1 0 C LG P CA LE N DA R

Race Event Date Distance Entry Forum

1 Lostock 6 28th February 6 Miles

2 St. Annes 10 21th March 10 Miles

3 Radcliffe 10k 18th April 10 Km

4 Haigh Hall 4 12th May 4 Miles

5 Smithills Serpent 30th May 5 Miles

6 Horwich 5 14th July 5 Miles

7 Chorley 4.4 Trail 4th August 4.4 Miles

8 Swinton 10 26th September 10 Miles

9 Gin Pit 5 10th October 5 Miles

Please note The St. Annes 10 has a limit of 400 runners and may well be full before the race day. The race organiser will inform all clubs when 300 entries have been received. The CLGP Secretary will remind all clubs of the need to register early 6 weeks prior to the Race.

U SE F U L C L GP L IN K S

Central Lancashire Grand Prix Web Site

Swinton Running Club Forums

UK Results ( on-line entries )

SportSoft ( on-line entries )

Lostock 6

Well done to all the 22 runners who turned out for Swinton

Running Club in this race

Full Report in the March Newsletter

Stop Press - Lostock 6 Photos, 28th February

P A G E 6 V O L U M E 1 , I S S U E 2

S W I N T O N R U N N I N G C L U B Photos courtesy of Paul Shier

Up and Coming Races

P A G E 7 V O L U M E 1 , I S S U E 2

Heaton Park - Park Run Every Saturday at 9am this 5km run is organised - free!!. All you have to do is let them know you're coming in advance. It has been suggested that it could become a Swinton regular event on the first Saturday of each month. Web page link

Lucozade Sport have a van at the run every 4 to 5 weeks, giving away lots of freebies and advice. Next date 6th March

Race Calendar Web Sites

Look for all those local and not so local races on

these web sites

Swinton RC Forum

Fetch

John Schofield

SoftSport

The wonderful Fetch does it all (running log, routes, race log, leagues, logs shoe miles, blogs, fetchmail & more!!) its a great place full of nice running types, a proper online community, its the place to see and be seen, AND its free!! King Fetch (Ian) is very good at responding to member requests about new site content and there are now a total of 8 Swinton Members using the site! Fetch

(in my opinion Fetch has the Class!).

Andrew

S W I N T O N R U N N I N G C L U B

Fancy something a little bit different

Sunday 2th May

The Bluebell Trail 10 10.3 Mile road and woodland trail race through beautiful bluebell woods in the heart of Yorkshire. Unique river crossing fini sh

“Not for Shrinking Violets.”

Sunday 9th May

Blacksticks Blue 10K Road Race Commemorative Blacksticks Blue Cheese to all Competitors

“Stunning Views overlooking the Bowland Fells”

“Don’t miss the first of what will be a Classic course in an outstanding location”

Friday 2nd April

Salford 10K Road Race

Sunday 2th April

Guiseley Gallop 10K Multi Terrain Race

(Commemorative bottle of Beer to all runners)

Sunday 11th April

Gin Pit 5 Mile Trail Race & 2 Mile Fun Run

Blackpool Full & Half Marathon

(New Course for Blackpool)

Oldham Mayor‟s Half Marathon

Sunday 18th April

Radcliffe 10K Multi Terrain Race CLGP

Sunday 25th April

Bolton 10K Road Race

Sunday 7th March

Alexandra Park 5K

Stanley Park 10K

Sunday 14th March

Burnley 10K Road Race

Sunday 21st March

Ultrafit St. Annes 10 Mile Road Race (CLGP)

Wednesday 24th March

Vera Hirst 5K Road Race

Saturday 27th March

Coniston 14 Plus

Sunday 28th March

Wilmslow Half Marathon

Injury Advice - Bodyworks: Achilles Rupture - Partial

P A G E 8 V O L U M E 1 , I S S U E 2

How to recognise it, how to overcome it

Symptoms

You‟ll feel pain of course, particularly as you take off from the injured leg, and also after sleep

when you first stretch the slightly-healed scar tissue that has formed overnight (a „drop-foot

splint‟ can keep the Achilles stretched overnight and reduce this tightness). The initial pain

may be sudden, and soon becomes chronic with further use.

Signs

if you carefully feel along the tendon you can often discover one or more small, tender nicks at

the side of the tendon where there is a healing area of torn tissue.

Medical investigations

Again, X-ray or ultrasound will confirm your diagnosis, but can also exclude other causes.

What else could it be?

Because your TA is so poorly supplied with blood, it is possible for parts of it to die off, leaving areas of focal degeneration. In

this case, the onset of pain may be more insidious and you may notice a swollen area of tendon 1-2in long, tapering at each

end. Surgery may well be required.

Self-treatment

you can do a lot to both prevent and treat all minor TA problems.

Prevention should include:

1. A Sorbothane-type heel raise, lessening the strain on the tendon and softening the landing forces;

2. Ensuring that the heel tabs on your shoes don‟t press on your TA when your toes are pointed, and cutting them off hori-

zontally if they do;

3. Using orthoses if you overpronate. Pronation twists and untwists the TA with every stride.

To treat it use: 1. RICE – particularly the „ice‟ part, massaging the tendon with a cube upwards and downwards frequently;

2. Stretching – even more frequently! Try facing a wall, placing your forearms against it, feet 1.5-2ft away and

slightly turned in, then, with knees held straight, push your hips towards the wall and hold still with the TA feeling

merely uncomfortable for 30 seconds. A little bending of your knees can alter the site of the stretch. Repeat again and

again.

Medical treatment

Although severe and recurrent partial TA ruptures may deserve surgery, operations leave scars, which also have to be rehabili-

tated, so doctors are increasingly reluctant to apply scalpel to skin. Some electronic treatments such as ultrasound put ener gy

into your tendon, but as the blood supply is so poor, this can technically „fry‟ it, so it must be used very carefully. Laser is pref-

erable for physio use, but the majority of treatment shouldn‟t be electrically based – rather add careful local massage to free

scarred areas to the self-treatment outlined above.

Can you run through it?

Yes, but you‟re probably foolish and simply worsening what can be a very long, drawn-out and chronic injury. Spend your

time cycling instead. This will exercise your heart and stretch scar tissue more gently and regularly.

Recovery time

There is a high risk of re-injury if treatment is over enthusiastic, so length of recovery time is rather like that of the prove rbial

piece of string.

I ruptured mine about 10 years ago and was in plaster for weeks. I felt it rupture when I was stretching out whilst playing

squash. Felt like someone had hit me with an iron bar. Not played since.

Adam

Committee Meetings

P A G E 9 V O L U M E 1 , I S S U E 2

Regular meetings are now being held on the second Wednesday of every month at the club after pack runs. The first was in

January. Notes form January meeting below. February‟s minutes will be approved at March meeting and appear in March

newsletter.

Swinton RC Minutes of Committee Meeting held 13/1/10

Action

Attended – Barbara Bayliss (BB), Ian Harvey (IH), Jon Mellor (JM), Steve Doxey (SD)

Apologies – Ian Thomas

1 Matters arising from the AGM

1.1 Draft minutes were circulated, agreed the correct procedure is to publish after they are accepted as correct at next AGM

1.2 There was some discussion about a replacement for the half. It was noted that there was an error in the last newsletter which gave a date for a 10 mile race, to be cor-rected in next newsletter. It was agreed that members views would be sought on a

replacement for the half and a decision made at the February meeting

JM

1.3

It was agreed to roll out the training programme as per last year’s JM/IH

1.4 24 hour run – subgroup to be formed to organise. Need to confirm date, SD to check race calendar to avoid clashes.

SD

2 Organisation of meetings Discussion around the role of the Chair and whether it is needed, no firm decision made. It was agreed to rotate chairing the meetings and minute taking. Chair is re-

sponsible for sending out the agenda before meeting. (Next meeting BB Chair, IH minutes).

JM

3 February runner of the quarter – to be decided at February meeting and presented at social event on 13/2/10

4 AOB

4.1 It had been suggested that funds from Grand Prix league should be transferred to SRC’s account until the newly formed league has an account. It was agreed not to do this.

4.2 Decision made to donate £500 to St Ann’s hospice from the proceeds from the half marathon.

4.3 Social events - Quiz night to be held on 29/1/10, Valentine’s disco to be held on 13/2/10

5 Date of next meeting Wednesday 10/2/10 8.45pm

Please note

4.1 The funds from the CLGP have been deposited into our accounts.

Social Events

P A G E 1 0 V O L U M E 1 , I S S U E 2

S W I N T O N R U N N I N G C L U B

Another social event at the club. Dancing into the night with the disco. Good number of raffle prizes on offer.

The Runners of the Quarter were announced with Louise Mcloughlin picking up the Ladies trophy and Paul Shier picking

up the Men‟s trophy.

Another super spread laid on my Jon and his Mom.

Valentines Disco - 13th February

Hot news the queue for pie night is growing as is the menu, which now includes cheese and onion pies. Jon contin-

ues to try to scald Rick (I think the fireman knows that steam means heat?)

No excuses for not knowing next month, that pie night is the last Weds of the month, which unless you hear otherwise on the

forum, I make the 31st of March.

Sarah

Pie Night - Last Wednesday of the Month

24 Hours - The Run

Volunteers are wanted to help organise and run the 24 Hour Run

The date set for the run is June 18th/19th and will be followed by a social evening.

The event will be done in aid of Christies.

The aim is for a sub-committee to be set-up to organise the event etc.

Please talk to Ian or Jon for further details

P A G E 1 1

S W I N T O N R U N N I N G C L U B

How are we doing - A word from the Editor

This is the fourth edition of the SRC newsletter since I took over compiling it from Andrew Coates. When Andrew first suggested I take on the newsletter back in September last year, I had no clear idea of what it would look like. I sort of expected him to tell me what he thought should be in it and then I would go away and do the donkey work (abdicating responsibility

for content nicely). Things didn‟t quite work out like that! Thanks to Steve‟s impressive IT and presentational skills, the newsletter looks far more pro-fessional than I could ever have hoped and I don‟t have to worry about any of the technicali-ties of setting up and maintaining mailings lists. (And he hasn‟t moaned yet that I do every-thing at the last minute – he still manages to meet our self-imposed deadline of the end of the

month.) Andrew did express a wish to see more contributions from club members and again this has exceeded my expectations, thank you so much to everyone for your informative and witty con-tributions.

The format has settled down to include: race reviews and results: upcoming fixtures; injury prevention and treatment advice; equipment advice; social reviews and publicity; interviews with members and committee minutes. I have had some other suggestions, such as the iPod chart, (that I‟m still working on.) I tend not to include news from the wider athletics world because we all get the UKA newsletter.

Is this what you want from your newsletter? Is there anything I‟m failing to include? Is there anything you would like to see more or less of? This is your newsletter please feel free to have your say.

Please email Sarah with your ideas, articles' etc.

Sarah

Some Photos of Trooper Lane on the Bluebell Trail 10

Start of Trooper Lane

Looking Up

Looking Down

Chairman

Secretary

Steve Doxey

Treasurer

Ian Thomas

Social Secretary

Jonathan Mellor

Club Captain

Steve Doxey

Ladies Captain

Barbara Bayliss

Swinton Running club can provide you the opportunity to train and

compete at whatever level you choose. We are affiliated with the

North of England Athletic Association for Road, Fell and Cross Coun-

try running. You can be part of a friendly informal running club with

members from local runners to fun runners - all enjoying taking part in

a sport that provides the chance for everyone to find the event that

suits them best. We regularly compete in local races at all age and

ability levels. Some of us just come down to the club to run and don't

want to enter races but like to train with like minded people and enjoy

the social side of being with a club (we do have a bar !!!).

Website

Forums

If you have any race reports, photos, announcements or any news that would be of interest to the others members

please let just know.

Sarah

We have said it before and will say it again: We hope that you enjoy this occasional newsletter. If you are sick of it clogging up your in box, let me know and I will take

you off the circulation list.

Steve

S W I N T O N R U N N I N G C L U B