`

Battrick

Wins

Carlisle

Resolution

10 K

Vinnie Punching

above his

weight at

Surrey! Beach Runners

have a lovely run at

Valentine 10KValentine 10KValentine 10KValentine 10K

Issue 23 March 2015

NNBR NEWS

30+ Event

Results! !

YOUR MARCH

Four Week Session Guide

Flying the Flag – How far this month

Member of the Month Tony Witmond

Monthly Parkrun Roundup

`

February the first was the date for the second North Norfolk Beach Runners - Bacton Cross Country race, this time organised by Chris and Hazel Ray with some help from Dave Spooner in erecting the course signage. The course was a lovely 1.6m loop in Bacton woods, North Walsham, with the option to run one, two, three or four laps. Carmine and Jenny’s son’s Aldo and Fredrico finished joint first in 20:26, closely followed by Mel More in 20:28 and Kim Balding in 20:29.Terry Quigley was the only runner completing 2 laps and finished in a time of 34:32. There was nine members who ran 4 laps with Chris Walker taking the honours as the fastest in 46:10, and Ian Wade second in 47:42 followed by Annette Borham third in 54:22. Finally twelve people ran the full four laps, With Phil Hurr finishing first on 50:00 and Carmine De Grandis second in 52:38, Fish was third in 53:09 and the first lady to complete all four laps was Jen Armstrong in 01:02:28. There is talk of making this a three race series and even the possibility of a night race.

The Same day saw more cross country taking place at West Norfolk AC’s Houghton Hall race, where one club member competed, Justin Lawton finished in second place in the Men’s 40-49 in a time of 27:56. At the Watford Half Marathon also on the same day Brenda Kinch finished in 1370th place and a time of 02:03:26. Whilst John Battrick our man in the north ran a storming race at the Carlisel Resolution 10k to take first place in a time of 00:32:45

Sunday the 8th of February was the running of the 46th “Punchbowl Marathon” (actually 30 miles of hilly trail) in Surrey, Only one Beach Runner took part this year and he was me, i finished in 4 hours 43 in third place.

The 8th was also the date of the last race in the 2014/15 Horsford Cross Country Series, 6 Beach Runners took part with the women running 3.9m and the men 5.2m. Amelia Choat completed the course in 1:17:32 in the Senior Ladies category with Jen Armstrong taking 2nd place in the Vet Womens 40-49 in 41:21 and Annette Boreham following in 8th in 53:07. For the Men Carmine De Grandis finished in 45:32 to take first place in the vet 40-44 group, and Fish placed 2nd in the 50-54 with 48:38, and John Leach finished 5th in the same age group in 51:41. In the Overall Series Carmine De Grandis finished in 1st place in the Vet men 40-44 age and Fish finished 2nd in the Vet Men 50-54.

On the 15th of Feburary 12 Beach Runners headed over to Stamford for its valentine’s 30km race, Chris Merrylees was first back in 13th place and a time of 01:53:33 shortly followed by Jamie Seamark only two places behind in 01:54:07, third back was Colin Stark in 27th place and a time of 01:59:06. First lady back for the club was the fast improving Emily Haughan in 02:18:37, a blistering 07:26 mile per minute pace.

The same day saw 25 runners take part in the Norfolk Gazelles Valentine 10k at Easton College, which also incorporated the Norfolk AAA 10K County Championship race, Nathan Risbey was first back for the Beach Runners in 11th place and a time of 00:34:51, with Andy Kett in second back in 35:44 and 16th place. Third Beach runner to cross the line was Tony Witmond in 28th place and 27:07, Tony took 1st place in both the M45-49 in the race and the county championships. Phil Hurr ran a 39:12 time to take second place in the 55-59 age and the Silver in the County Championship. Tony and Phil along with Darren Armstrong and Eddie Carman, also took third place in the team prizes in both the race and county championships. The Ladies of the club managed an equally impressive performance and medal tally with Emma Patel running 38:39 to finish in 2nd place in the Ladies 15-39, along with claiming a Gold in the county Championships, Charlotte Neale finished two places behind in the same age category in 40:18, claiming Silver in the county Championship. In the Female Vets 50-54 Susan Ilsley finished 2nd in both the race and county Championships in 51:40. The Female Vets 60-64 was won overall by Andi Osborne in 52:14, taking gold in both race and CC. Brenda Kinch ran a 54:27 to take second place in the race, an a silver medal in the Female Vets 65+ category.

Finally on the 15th the 5th race in the Ryston Cross Country series took place, this time a 9.5km route. Paul O’Malley was the only Club member to take part and managed a time of 36:38 took finish 4th in the vetmen 45 category.

Saturday the 20th was the Winter Poppyline a 50mile ultra event starting at Aylsham, and running to Holt, Cromer, Southrepps, North Walsham and back to Aylsham again following a mix of footpaths, field and minor roads, this year two Beach Runners took part, Chris Walker and myself. Chris finished in 09:18 and I completed the course in 08:52. The following day saw Andy McLaren run at Sleaford Half marathon, finishing in 1:48:49 whilst Sarah Mapes travelled to Malta to run in the Malta Marathon, her 5

th marathon, Sarah finished in 04:18:25. The Sunday also saw Nathan Riseby run 5km and

bike 25km followed by another 5km run at the Monster Duathlon in Cambridgeshire, Nathan finished third overall in a total time of 1:19:45 with his first 5k in 17:34 and second in 18:22.

A total of 33 members ran in the monthly time trial on the 26th,First back in the 3 Mile Time Trial was Carmine De Grandis in a time of 18:03, followed by Ed Rawlings in 18:51 then Charlotte Neal in 18:54 in third place and first women.

The 28th saw 7 Beach runners head up to the Belvoir Challenge in Lincolnshire, Catherine Young, Annette Boreham, Kirsty Hobart, Jen Armstrong and Libby Ashton ran the 15 mile route, Whilst Dave Spooner and ChrisWalker completed the 26 mile course.

Don’t forget the next Club meeting is the 5th March Further meetings will be on April 2nd (AGM), May 5th, July 2nd, Sept 1st, Nov 5th

Events

31

Park Run PB’s

20

Flag Miles

336

Miles Raced

1528

Members

208

`

THE THE THE THE GALLERYGALLERYGALLERYGALLERY

February the 7th saw Chris Merrylees take the first spot at Sheringham parkrun in 18:10, and Emily Haughan claim both a pb and first female back across the line in 21:59 and 14th overall. A total of 34 beach runners ran at Sheringham and 6 of them got PB's. The same morning saw George Gay claim 2nd place at Blickling in a new pb of 17:49, and also the second fastest time recorded for a beach runner on the course. Shelly Burton was first female beach runner back in a time of 27:26 and 51st place overall. With only 12 club members running, the Blickling lot managed to rack up nearly as many pb's as those at Sheringham, with 5 of them setting a new personal best.

Valantine day saw 28 club runners at Sheringham, with 3 of these picking up PB’s. Darren Neal wasfirst back for the club in 2nd place and a time of 19:04, with Susan Ilsley first female back for the club in 26:41. At Blickling on the same day, 9 Beach Runners took part, with George Gay finishing first overall in 17:57 and Melanie Moore finishing in 28:01 the first female beach runner back.

26 Beach Runners took part in Sheringhams parkrun on the 21st with Emma Patel first back for the club in third place, Emma picked up a new PB of 19:32 and set a new Female Beach Runner Course record for the sheringham route. Next to cross the line for the club was Tim Francis in 4th place, a first time runner for the club, finishing in 19:38. At Blickling on the same day, John Gay finished in 5th place, to make him the first Beach runner Home in a time of 20:18, First Female Beach Runnner was Linda Melton in 28:49.

On the 28th 41 club members took part between Sheringham and Blickling. Paul O'Malley was first across the line at Blickling in 20:56 in 10th place, Alexandra Watso crossing in 26:46 to finish first female beach runner. At Sheringham Chriss Merylees past the line in 17:41 and yet agan first place, with Andy Kett not otfar behind in second place with a new PB of 18:14 , First female beach runner was Hazwl Wray in 24:45.

Sheringham PB's in November Blickling PB's in November

Emily Haughan 21:59 Martin Smith 22:28 John Christopher 19:22 Kim Balding 30:27 7th

Janice Hall 29:45 Nici Massingham 35:56 Thomas Rivett 20:02 14th

Chris Wray 35:41

Emma Patel 19:32 Adam Griggs 22:22 Alistair Wilkinson 25:17

Tim Francis 19:38 Susan Ilsley 26:21 Sarah Melton 29:32

21st

Charlotte Neale 20:48

Andy Kett 18:14 Angie Hamilton 27:54 Robert Osborne 26:31

28th Tony Witmond 19:21 Sophie Keen 34:54

Else Where this Month The 7th Saw Charlie Williams run at Norwich parkrun, finishing in 30:17, at Catton parkrun Rob Emery, Sarah Mapes and Karen Emery all ran, Rob Finishing in 27:07 Sarah in 27:29 and Karen in 34:44. Up in the North of Scotland, Terry Quigley ran at the Inverness parkrun, Terry finished in 28:58. Only two runners ran else where on the 14th with Charlie Williams running at Norwich finishing in 38:06 and Justin Ashford running down at Thetford, crossing the line in 27:18. The 28th saw Charlie Williams run at Norwich finishing in 34:32, Justin Ashford ran atThetford crossing the line in 25:19 and Emily Haughan travelled to Penrith, finishing in 21:24 and twelth place.

50 Club / 100 Club This month 3 members made it to the 50 club, with John Christopher joining the 50 club with a new pb at Sheringham on the 7th February, and Phill Hurr claiming his spot the fowllowing week also at Sheringham. At Blickling on the 21st Andrea Osborne picked her 50th runing with her grandson who also picked a PB.

Hazel Wray however has edged even closer to the magical 100 club with a total of 97 parkruns. Whilst both Deborah Gillespie and Chris Gibbons have both passed the 90 mark and are on 93 and 91 respectively.

Norfolk parkrun - Beach Runner records SHERINGHAM BLICKLING CATTTON

Male John Battrick 00:16:59 Male John Battrick 00:16:54 Male Darren Neale 00:18:40 Female Emma Patel 00:19:32 Female Emma Patel 00:19:40 Female Charlotte Neale 00:20:33

NORWICH MULBARTON GORLESTON Male Nathan Riseby 00:16:56 Male Phil Hurr 00:20:33 Male Philip Quantrill 00:18:21 Female Emma Patel 00:19:11 Female Tina Foster 00:26:04 Female Andrea Osborne 00:23:26

KING'S LYNN FRITTON LAKE THETFORD Male Phil Hurr 00:18:37 Male John Morgan 00:22:07 Male Clive Hedges 00:22:37 Female Alison Swanson 00:25:05 Female Carolyn Carey 00:34:39 Female N/A N/A

=New records in Februry

Date

Group A - 32’ Minutes +

Group B- 26’-30’ Minutes

Group C- 22’-26’ Minutes

Group D- 22’ Minutes -

Tuesday

3/3/15 1m Reps 6 X 5’ [2’ JR]

CHOICE OF SESSION BELOW-

Thursday

5/3/15

MARATHON FOCUSED SESSION [THOSE TRAINING FOR A

MARATHON]

LIGHT SESSION- RUNNING

TECHNIQUE [FOR ALL]

5K-10K FOCUSED SESSION [FOR ALL]

Tuesday

10/3/15 Drop Session- [out & back]

2’2’1’1’30’’30’’ + Extra 1K reps X8-10

Thursday

12/3/15 1K reps- X6-9

Drop session- [out & back]

3’3’ 2’2’1’1’30’’30’’

Thursday

19/3/15 Hills-Tempo-Hills Hills-Tempo-Hills - Hillside

Tuesday

24/3/15 5 X 5’ [2’ JR] 1 Mile Reps

CHOICE OF SESSION BELOW Thursday

26/3/15

MARATHON FOCUSED SESSION [THOSE TRAINING FOR A

MARATHON]

SPLIT SESSION- RUNNING

TECHNIQUE – MINI

SESSION [FOR ALL]

5K-10K FOCUSED SESSION [FOR ALL]

Tuesday

31/3/15 3 MILE TIME TRIAL -

Please consider digging out your high-viz top as we are heading into the time of year. As coach’s we want you to be as safe as possible out on the roads.

Got a question. Feel free to email- coach@nnbr.co.uk

March’s TraMarch’s TraMarch’s TraMarch’s Training Planining Planining Planining Plan

‘=Minute ‘’= Seconds SR=Standing Recovery JR=Jog Recovery

The Mesothelioma UK Trust has written to 'acknowledge receipt and to thank the North Norfolk Beach Runners for its donations totalling £400.00

from the collection at Alec Fraser’s funeral.

` `

Colin Stark keeps a diary of who’s got the flag, and who would like to book it for upcoming races (first come, first served).

Please either text Colin on 07810 634856 or email starky2005@gmail.com. The home of ‘the flag’ will be the small post box outside the gents changing rooms at the club.

So once your race is complete and you’ve sent your photo to Colin, please put ‘the flag’ back in the post box for the next person to take.

Your photos and information will be sent on to Vinnie to go in the newsletter.

Punchbowl Marathon– 8th February

30 miles ran, 191 miles Travelled

Winter Poppyline 50 miler – 21st February

50 miles ran, 10 miles Travelled

Watford Half Marathon– 1st February

13.1 miles ran, 135 miles Travelled

Flying the FlagFlying the FlagFlying the FlagFlying the Flag

CLUB SECRETARY VACANCYCLUB SECRETARY VACANCYCLUB SECRETARY VACANCYCLUB SECRETARY VACANCY With Terry’s impending departure to Scotland (April/May) creating a vacancy for the post of Secretary. As you will appreciate the three executive posts, Chairman, Treasurer and Secretary are important in running a club. In past years we have had great difficulty in filling Chairman and Treasurer posts resulting sometimes in arm twisting. The Secretary post has not been too difficult to fill as Terry and his predecessor (Geoff Hayward) have become retainers and there has been no need to replace.

But this time you do. Secretary Post This is not as daunting as some seem to believe. Terry has managed to do this alongside his other roles as Race Director etc. which have been delegated out now. Obviously you need to be committed to the club: main tasks:

• Contacts with Affiliated Bodies • Attend odd meetings Athletics Norfolk and Athletics Norfolk Road Running Committee (it

has been agreed to alternate attendance within the NNBR Committee) • Prepare Agenda/minutes for Bi Monthly Club Meetings and Committee Meetings and

attend • Maintain communications with members and other clubs • Administrate Members changing clubs (not many) • Advising the Chairman of up and coming events which need planning etc (handicap

races, John Barrow Relay, RNR....) • Membership Management (if membership Secretary and move to online membership -

not a big job. • Try to remember who all 208 members look like • Lastly enjoy your Running

If you are interested, please come forward, let Terry Quigley know in confidence, he can give you more detail and NNBR will have a smooth transition in replacing him.

NORTH NORFOLK HARRIERS AC

(THE NEW NAME FOR YOUTH ATHLETICS IN NORTH NORFOLK)

Wednesdays 6.00pm to 7.00pm

Sheringham High School, Holt Road, Sheringham NR26 8ND

First two weeks are provided free-of-charge. Annual membership £25.00

plus £2.00 ‘subs’ per child for each session attended.

www.theharriers.com

WATFORD HALF - 1st FEBRUARY 2015 – Brenda Kinch

Having lived in Watford for thirty two years the Watford Half has been an obligatory race in the diary since Graham and I started running with the Watford Joggers in 2002. Last year it was just after the bad storms and several places on the course were flooded. This year the course was re-routed due to the flooding. It is a popular race with an entry this year of 2,392, 1,822 finished, 20 non finishers and 550 non starters. The winners prize money of 1st Male and Female £500, second M & F £250 and 3rd M & F £100 attracts a good entry. Unfortunately the female category only goes up to F55. It was a bitterly cold morning with a bright blue sky. I decided to have a good warm up and sussed out the start and finish. There are two separate start line-ups, female and male vets’ one side of the park and then the rest of the males on the other side.

There is always a big scramble to exit the park where the two groups meet. Graham and the family were at their usual place on the course cheering me on.

As you will see from the course profile, it is a hilly course climbing from 1m to 7m and made even worse this year with the changes to the route in the last few miles, when we make our way back finishing half way up the park.

The course is well marshalled by Watford Joggers and I receive a “come on Brenda” which is always welcome. I was pleased to finish in 2:03:36, especially as this was a marathon training run and I still came 12th in the F55 out of 26. Will I do it again? Yes, especially as it always falls near or on my birthday weekend and we celebrate with the family

You must change your shoes every 300-500 miles! When I was growing up (even though I didn't run) i always wanted the latest trainers, other kids at school had “Reeboks” and “Nike” , yet my mum bought me and told me that “Hi-Tec”, “Matchstick” and other cheap non branded shoes were just as good. I now wonder if my mum knew more than she let on.

You must change your shoes every 300 - 500 miles who tells us this, firstly the shoe manufactures (who make lots of money out of it), secondly the running shop owners (who make lots of money out of it), and thirdly the running magazines, who in turn carry adverts for the running shoe manufactures (therefore making lots of money out of it). I have just scanned through the latest issue of Runners World and not a pair of trainers advertised for under £95???

In the past in search of the perfect trainers I have done all the normal things, such as had my gait analysed whilst running on a treadmill, stepped on the floor with wet feet to see my instep, been chased round an industrial estate wearing one blue “New Balance” trainer and one Red “Saucony” one, while the guy from the running shop watches the way my foot strikes the ground and my arse wiggles.

I have also had all the normal running related injury’s, tendinitis, twingy calves, sore knees, pulled muscles, shin splints, sciatica you name it, however this last year I have been fairly injury free, what have I done different? I have started wearing shoes with less cushioning, less torsion bars, less gel inserts, less motion control and less nonsense. Last year I ran London Marathon in 3:15 wearing some cheap Adidas shoes, which incidentally I managed to get over 1200 miles out of before changing them. I also ran a 50 mile road race in a pair of shoes i bought out of the supermarket lidl, oh yea and i finished that in 7 hours 35 mins and felt fine, I own some Fila Simulate, some MoreMile London Pro and have just returned from Lidl with yet more Crivit’s, at only £9.99 a pair (and some wasabi cashew nut’s, these have nothing to do with running, but are just amazing).

Roger Kerry, Associate Professor in the School of Physiotherapy at the University of Nottingham, says that the latest research revels that all that gait analysis stuff is a basically rubbish. “It turns out that it doesn’t really matter if you pronate, or if you overpronate, and it doesn’t matter whether you have that pronation adjusted or not in your footwear. It makes no difference to the injury rate, or prevention of injury.” says Kerry.

A Canadian study concluded that attempting to correct the dysfunction of the foot might actually cause the injury to increase or even develop.

Kerry also says that “The evidence suggests that the causes of injury seem to be more to do with your running technique and background strength and condition. And often shoes are seen as a bit of a mask for those things. So people may have got a really good shoe now because they have had their gait analysed, but they are not as strong or as well conditioned as they should be to prevent injury.”

I am not a doctor, I am not a physio, and I have not had any sports training, I’m just an average runner with a few marathons under my belt. Yet I believe injury is probably caused by overdoing it, and no matter what you wear on you feet it will still happen, people who can run 4 or 5 miles comfortably, deciding to up their training significantly and too quick. We live in an age of quick fix’s, and this goes for running as well, people look to shoes and GPS watches, gels and other gimmicks to help, when the answer to improving, is simply to run more quality runs and slowly build the endurance, with this and time strength will develop.

Running a marathon results in the foot striking the ground 42,180 times, and each strike creating a force two and a half times your own body weight up your legs. Surely expensive shoes will be required to absorb this, wrong. Are bodies have evolved to run extremely long distances, We obtained the ability to sweat, therefore regulating body temperature, we developed a large gluteus maximus muscle (some more than others) which enables the leg to spring back while running, the legs are full of short springy tendons, ligaments and short-fibre muscles, essential for running. Our short toes are more suitable for running than they are for walking. Finally we have a very effective ligament developed at the base of the skull (nuchal ligament) which stabilizes the head when running.

Every year, 79pc of runners pick up an injury of some sort and even with all the new techniques and bold claims by running shoe manufactures, this figure has not reduced, and has in fact remained consistent over the last 40 years.

Since running in basic shoes my legs feel stronger and my times have got slightly faster, the sceptics out there may say this a coincidence but what I do know is its cost me nothing extra to find this out, and in fact It has saved me a lot of money.

My advice is wear what you feel comfortable in, if they cost £100 or £10, if you can run in them, they are comfortable, they fit ok, don't give you blisters, then what’s wrong with them, and if they haven't fallen apart, why change them.

`

Name: Tony Witmond Joined NNBR: 2011

I Joined in 2011 after moving to Norfolk but had run off and on for over 20 years with very little success

I started running in 1993 after a challenge from my Dad who doubted my fitness ( he was proved wrong)

Most satisfying performance I wish!! If only I was satisfied I might stop, there is always another challenge and then improvement to be made. ( that said, age graded county 10k champ two years in a row is quite satisfying)

My favourite quote "what doesn't kill you makes you stronger" I wrote it on top of my training wall chart for Iron man training in 2013, there's also a good one about two types of pain in running, but you'll have to ask Chris Merrylees to explain that one!!

Favourite training route/race: I dislike nearly all training runs so it'll have to be a race, probably Paddock Wood Half, I spent many years trying to beat my Dads half PB and managed it here in 2012 in a time of 1:29:30 ish, I'm returning this year and hoping for around 1:22:00!!

Trainers: with experience I've learnt to rotate my foot ware, I also use specific shoes for training, speed work and racing. Asics, addidas boost and salomon.

Future Aims: to see a track in North Norfolk and get as many kids running around it as possible!!

Challenges in running: staying injury free, and perhaps a sub 3 hour marathon would be good!! Also getting a GB vest and my name on my backside is something to aspire to.

Member of the MonthMember of the MonthMember of the MonthMember of the Month

CLUB KITCLUB KITCLUB KITCLUB KIT Can be ordered from Peter Eaton. Some of the kit is held in stock, other items however have to be

ordered and sometimes have a minimum quantity required to order them, and therefore there

may be a period of wait until enough members request said items

For all kit enquiries including latest prices, please contact

Peter Eaton on Telephone 01362 684134 or peat@preat.plus.com

Well done to the following club members who Achieved Club Standards in Jan/Feb

Name Age-Cat Race 1 Race 2 Race 3 Race 4

Category achieved Claim date

Jen Armstrong

65-69

Sheringham park run

East Harling

10k Freethrope

10m Peterborough

Half Silver

06/02/2014

31/01/2015 13/07/2014 25/01/2015 12/10/2014

0:24:05 00:49:00 01:20:15 01:46:59

North Norfolk Beach Runners

Club Standards Certificate

Claim Form

Name for Certificate

Date of Birth

Name / Date of Race

Official

Time

Recorded

Age on

Day of

Race

Certificate

Level

i.e. Copper, Bronze,

Silver, Gold,

Diamond

Please return completed form to Vinnie Purdy for the issuing of Certificate(s) vinniepurdy@gmail.com

A qualifying race must be an official event of 5Km, 5 miles, 10Km, 10 miles, Half Marathon, 15 Miles, 20 Miles and Full marathon. (Note club Handicap races and parkruns count) Training runs do not count, neither do race splits (therefore achieving a standard for a half marathon whilst running a marathon would not be counted). Awards

• An award will be given once a runner achieves 4 of the times given in the standard tables from the 8 distances.

• Only one standard category (eg Silver) can be achieved by a runner during the 5 year age bands, you could not receive the same award category for four different races. However a runner can achieve different award categories (eg a Copper and a Silver) during the 5 year age bands providing they are of a higher standard.

• The age bands will begin on the runner’s birthday.

• When a runner achieves a particular distance category which are recognized annually by a certificate, this will remain valid for the whole of the 5 year age band, therefore a runner need only achieve the qualifying time for a distance once during this period.

• If you achieve three bronze standard times and one copper standard time in your races you would receive the copper award.

• Runners who achieve a standard should apply to the standards secretary, giving the race venues, distances, dates and the official time (which can be independently verified) for all 4 qualifying races.

• A certificate will be given to each member for each category achieved, and the awards achieved that month will be printed in the club newsletter

• An award claim can only be made for the current age band, and not back dated for a previous age band.

• If there is any dispute this will be brought up at the next committee meeting where the Committee’s decision will be final

Club StandaClub StandaClub StandaClub Standardsrdsrdsrds

CROMER OUTDOOR BOOTCAMP FITNESS SESSIONS WITH EMMA

Improve your fitness, shape up and tone up using the great outdoors that North Norfolk offers

Mondays- Body Control Pilates Cromer Tennis Club 6-7pm

Wednesdays- Cromer Outdoor Fitness Bootcamp 6-7pm meet outside Blue Sky Café Runton Rd Cromer

Fridays- Southrepps Outdoor Fitness Bootcamp 9.15-10.15am Meet outside Southrepps Village Hall

£5 per class- pay as you go. All ages & abilities welcome Contact Emma 07759640094 or email epatel@talk21.com

GET FIT FEEL GREAT

Handicap series Each year the club holds six handicap races from which points are scored in relation to finishing positions. These points count towards a league table format. At the end of the series prizes can be won. This is an in house competition but guest’s runners are most welcome to run with us. The six races this year are on the following dates:

5k Handicap 23 April 10m Handicap 16 July

10k Handicap 30 July 7 mile Handicap 20 August

BEACHRACE Handicap 11 June

5m Handicap 2 July

Upcoming Race Diary - March DATE RACE NAME WEB SITE

1 Break – Stody Cross Country www.break-charity.org

8 Broadland Half Marathon www.norwichroadrunners.com

15 Thetford Forest Mud & Mayhem off-road 10k www,gobeyondsport.co.uk/

22 Wymondham 20m www.wymondhamac.org.uk

22 Stowmarket Half Marathon www.stowmarketstriders.org.uk

29 Mad March Hare 10k www.coltishalljaguars.co.uk

Don't forget there are weekly parkrun events at 9:00am on Saturday mornings at Sheringham, Blickling, Norwich, Gorleston, King's Lynn, Mulbarton,

Old Catton, Fritton Lake, Brandon and Thetford

Join the Beach Runners at

@nnbrunners

www.nnbr.co.uk

Please email any Race Reports, Pictures and Results to vinniepurdy@gmail.com

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0077779955660088881155

FixturesFixturesFixturesFixtures

Position Time Runner Position Time Watford Half Marathon - 1st February Houghton Hall Cross Country mens 40-49 age - 1st February

Brenda Kinch 1370 02:03:26 Justin Lawton 2 00:27:56

Carlisle Resolution 10k - 1st February Sheringham parkrun #117 - 7th February

John Battrick 1 00:32:45 Chris MERRYLEES 1 00:18:10 Tony WITMOND 3 00:20:02

NNBR Bacton Cross country - 1st February Phil HURR 4 00:20:15 1 Lap (1.6m) John LEACH 13 00:21:54

Aldo De Grandis 1 00:20:26 Eddie CARMAN 15 00:21:59

Fredrico De Grandis 1 00:20:26 Emily HAUGHAN 14 00:21:59 Mel Moore 2 00:20:28 Martin SMITH 17 00:22:28

Kim Balding 3 00:20:29 Adam GRIGGS 20 00:23:04 2 Laps (3.2m) Gary LINDER 25 00:23:49

Terry Quigley 1 00:34:32 Chris GIBBONS 41 00:26:34 3 laps (4.8m) Susan ILSLEY 42 00:26:35

Chris Walker 1 00:46:10 Andy PARISH 43 00:26:36 Ian Wade 2 00:47:42 Keith DICKENS 45 00:26:43

Annette Boreham 3 00:54:22 Hazel WRAY 50 00:27:19

Keith Dickens 4 00:54:32 Tina FOSTER 52 00:28:13

Gary Hobart 5 00:54:34 Alison Jane SWANSON 53 00:28:17

Susan Isley 6 00:54:37 Matt HARMER 55 00:28:26

Malcolm Ball 7 00:00:00 Annette BOREHAM 56 00:28:36 Catherine Young 8 00:58:25 Jeremy BOREHAM 57 00:28:37

Andy Toogood 9 01:00:14 Malcolm BALL 66 00:29:14 4 Laps (6.4m) Emma WHITE 67 00:29:36

Phil Hurr 1 00:50:00 Janice HALL 68 00:29:45

Carmine De Grandis 2 00:52:38 Kirsty MARCUZZO 70 00:30:06

Fish Sadler 3 00:53:09 Keith PHILLIPS 75 00:31:03 John Gay 4 00:56:31 Libby ASHTON 77 00:31:19

John Leech 5 00:56:55 Nicky Karen PHILLIPS 79 00:31:30

Martin Smith 6 01:00:57 Claire Anne SCOTT 87 00:33:31

Jen Armstrong 7 01:02:28 Fish Michael SADLER 90 00:34:23

Jonny Moore 8 01:04:22 Fiona MORRISON 91 00:34:40 Chris Gibbons 9 01:05:18 Nici MASSINGHAM 93 00:35:56

Keith Reardon 10 01:07:39 Chris WRAY 94 00:36:26

Derek Sadler 11 01:10:00 Sandra WILKINSON 101 00:40:32

Rod Smith 12 01:24:31 Amelia CHOAT 104 01:02:56

Sarah TUDHOPE 105 01:02:59 Norwich parkrun #233 - 7th February

Charlie WILLIAMS 359 00:30:17 Catton parkrun #72 - 7th February

Rob EMERY 114 00:27:07 Inverness parkrun #180 - 7th February Sarah Catherine MAPES 120 00:27:29

Terry QUIGLEY 77 00:28:58 Karen EMERY 185 00:34:44

Blickling parkrun #64 - 7th February Blickling parkrun #65 - 14th February

George GAY 2 00:17:49 George GAY 1 00:17:57

Stephane LUSTIG 4 00:18:37 Adam SHAWYER 4 00:19:51

John CHRISTOPHER 5 00:19:22 Paul O'MALLEY 7 00:20:02

Thomas RIVETT 7 00:20:02 John GAY 9 00:20:04

John GAY 8 00:20:09 Terry QUIGLEY 41 00:25:27

Jason NEALE 14 00:22:13 Melanie MOORE 65 00:28:01 Robert Paul OSBORNE 48 00:27:04 Kim BALDING 83 00:30:41

Michelle BURTON 51 00:27:26 Malcolm James CRANE 95 00:32:27

Mike MARSHALL 52 00:27:28 Thomas RIVETT 114 00:41:32

Linda MELTON 60 00:28:24

Shona LOWES 69 00:30:02 Thetford parkrun # 108 - 14th February Kim BALDING 72 00:30:27 Justin Ashford 58 00:27:18

Punchbowl Marathon (30m)- 8th February Norwich parkrun event #234 - 14th February Vinnie Purdy 3 04:43:00 Charlie Williams 414 00:38:06

Horsford Cross Country race 3 - 8th February Ryston Cross-Country Series Race 4 - 9.5K - 15th February Senior Ladies(3.9M) VET MEN 45

AMELIA CHOAT 12 01:17:32 Paul O'Malley 4 00:36:38 Vet Women 40-49 (3.9M)

JEN AMSTRONG 2 00:41:21 Winter Poppyline 50 mile -21st February

ANNETTE BOREHAM 8 00:53:07 Vinnie Purdy ? 08:52:00 Vet Men 40-44 (5.2m) Chris Walker ? 09:18:00 Carmine De Grandis 1 00:45:32 Vet Men 50-54 (5.2m) Monster Duathlon - 22nd February

Michael "Fish" Sadler 2 00:48:38 Nathan Risbey 3 01:19:45

John Leach 5 00:51:41

Race Results Race Results Race Results Race Results

Position Time Runner Position Time Sheringham parkrun #118 - 14th February Stamford 30km – 15th February

Darren NEALE 2 00:19:04 Chris Merrlees 13 01:53:33

John LEACH 14 00:22:13 Jamie Seamark 15 01:54:07

Adam GRIGGS 19 00:23:01 Colin Stark 27 01:59:06

Fish Michael SADLER 20 00:23:15 Michael Sadler 104 02:15:17 Phil HURR 27 00:24:03 Emily Haughan 137 02:18:37

Gary LINDER 34 00:24:29 Justin Lawton 158 02:21:40

Rob EMERY 36 00:24:47 Christina Walker 229 02:29:04

Andy PARISH 41 00:25:10 Dave Spooner 239 02:30:23

Susan ILSLEY 44 00:26:41 Hazel Wray 401 02:49:21

Keith DICKENS 47 00:27:00 Sal Ryder 402 02:49:22 Chris GIBBONS 48 00:27:13 Keith Reardon 452 02:56:45

Alistair WILKINSON 49 00:27:17 Catherine Young 586 03:28:12

Angie HAMILTON 57 00:29:09

Keith PHILLIPS 58 00:29:10 Valentine 10K - 15th February

Matt HARMER 61 00:29:24 Nathan Riseby 11 00:34:51 Malcolm BALL 64 00:29:36 Andy Kett 16 00:35:44

Nicky Karen PHILLIPS 67 00:29:48 Tony Witmond 28 00:37:07

Janice HALL 68 00:30:02 Stephane Lustig 34 00:37:49

Hazel WRAY 70 00:30:13 Emma Patel 40 00:38:39

Mandy BERESFORD 75 00:30:44 Phil Hurr 52 00:39:12

Rod SMITH 82 00:31:17 Charlotte Neale 68 00:40:18 Charlotte NEALE 91 00:33:11 Darren Armstrong 88 00:41:33

Deborah GILLESPIE 92 00:33:24 Eddie Carman 101 00:43:06

Fiona MORRISON 96 00:33:57 John Morgan 124 00:44:40

Sophie KEEN 102 00:35:33 Jen Armstrong 164 00:46:51

Chris WRAY 104 00:35:41 Chris Tindall 178 00:48:05

Sandra WILKINSON 106 00:40:53 Jeremy Boreham 209 00:49:33 Stacey COLEMAN 107 00:44:07 Ivan Allen 224 00:50:22

Susan Ilsley 241 00:51:07 Sheringham parkrun #119 - 21st February Brenda Kinch 291 00:54:27

Emma PATEL 3 00:19:32 Angela Hamilton 303 00:55:14

Tim FRANCIS 4 00:19:38 Annette Boreham 313 00:55:34

Charlotte NEALE 7 00:20:48 Mike Marshall 340 00:56:51 Eddie CARMAN 9 00:21:17 Libby Ashton 342 00:57:12

Adam GRIGGS 13 00:22:22 Linda Melton 344 00:57:32

Paul O'MALLEY 16 00:22:32 Mandy Beresford 358 00:58:12

John MORGAN 18 00:23:19 Deborah Gillespie 384 01:00:07

Nathan RISBEY 20 00:23:27 Finoa Morrison 425 01:06:15 Jeremy BOREHAM 36 00:25:04 Sarah Blyth 426 01:06:41

Susan ILSLEY 48 00:26:21

Emily HAUGHAN 51 00:26:53 Club 3 Mile Time Trial - 26th February

Angie HAMILTON 65 00:28:44 Carmine de Grandis 1 00:18:03

Malcolm BALL 69 00:28:54 Ed Rawlings 2 00:18:51

Annette BOREHAM 70 00:29:12 Charlotte Neal 3 00:18:54 Tony GENTRY 74 00:29:24 John Gay 4 00:19:28

Nicky Karen PHILLIPS 83 00:30:34 Eddie Carman 5 00:20:18

Keith PHILLIPS 87 00:30:59 Adam Griggs 6 00:21:00

Deborah GILLESPIE 92 00:31:26 Chris Tindall 7 00:21:53

Paula GENTRY 95 00:31:49 Merle Risborough 8 00:22:15

Matt HARMER 100 00:32:51 Ian Wade 9 00:22:18 Darren NEALE 102 00:33:23 Gary Linder 10 00:22:54

Fiona MORRISON 104 00:33:53 Tony Money 11 00:23:16

Sophie KEEN 108 00:35:15 Ian Windley 12 00:23:25

Claire Anne SCOTT 110 00:36:09 Gary Hobart 13 00:23:56

Chris GIBBONS 118 00:38:41 Tony Gentry 14 00:23:59

Stacey COLEMAN 126 00:42:54 Sam Weller 15 00:24:04 Andrew Hyam 16 00:24:06

Blickling parkrun #66 - 21st February Terry Quigley 17 00:24:08

John GAY 5 00:20:18 Susan Ilsley 18 00:24:22

John CHRISTOPHER 15 00:22:41 Karl Neale 19 00:24:45

Alistair WILKINSON 42 00:25:17 Jerry Carr 20 00:24:48

Justin ASHFORD 51 00:26:13 Rob Osbourne 21 00:25:01 Linda MELTON 71 00:28:49 Keith Reardon 22 00:25:11

Alexandra WATSON 72 00:28:51 Rachel Robson 23 00:25:19

Emma ALLRIGHT 76 00:29:16 Emma White 24 00:26:33

Sarah MELTON 79 00:29:32 Shelly Burton 25 00:27:01

Mike MARSHALL 85 00:30:48 Mel Moore 26 00:27:01 Kim BALDING 87 00:31:19 Janice Hall 27 00:27:15

Michelle BURTON 88 00:31:20 Christine Thorne 28 00:28:27

Robert Paul OSBORNE 104 00:34:22 Alex Watson - 28.30 29 00:28:30

Sarah TUDHOPE 106 00:34:49 Louise Whitmore 30 00:29:23

Sandra WILKINSON 110 00:37:32 Emma Thorburn 31 00:29:31

Thomas RIVETT 115 00:38:13 Kim Balding 32 00:29:55 John Folkard 33 00:30:46

Malta Marathon - 22nd February

Sarah Mapes 451 04:18:25

Sleaford Half Marathon - 22nd February

Andy McLaren 250 01:48:49

Position Time Runner Position Time Sheringham parkrun #120 – 28th February Blickling parkrun #67 – 28th February

Chris MERRYLEES 1 00:17:41 Paul O'MALLEY 10 00:20:56

Andy KETT 2 00:18:14 George GAY 13 00:21:42

Tony WITMOND 4 00:19:21 John MORGAN 20 00:22:32

Darren ARMSTRONG 7 00:20:43 John CHRISTOPHER 26 00:23:47 Eddie CARMAN 14 00:22:12 Sam WELLER 40 00:24:38

Hazel WRAY 26 00:24:45 Terry QUIGLEY 45 00:25:12

Jeremy BOREHAM 28 00:24:50 Robert Paul OSBORNE 50 00:26:31

Andy PARISH 34 00:25:30 Jamie SEAMARK 52 00:26:46

Jeremy CARR 35 00:25:43 Mike MARSHALL 55 00:27:19

Keith PHILLIPS 45 00:27:41 Alexandra WATSON 68 00:28:57 Angie HAMILTON 48 00:27:54 Emma ALLRIGHT 70 00:29:06

Ian SMITH 57 00:28:39 Thomas RIVETT 72 00:29:07

Nicky Karen PHILLIPS 59 00:28:45 Shona LOWES 85 00:30:38

Rob EMERY 63 00:29:11 Kim BALDING 89 00:31:03

Michelle BURTON 64 00:29:14 Chris GIBBONS 69 00:29:28 Norwich parkrun #236 - 28th February

Malcolm BALL 74 00:30:28 Charlie Williams 467 00:34:32

Keith DICKENS 78 00:31:14

Deborah GILLESPIE 86 00:32:37 Thetford parkrun #110 - 28th February

Fiona MORRISON 89 00:33:25 Justin Ashford 50 00:25:19

Claire Anne SCOTT 92 00:34:38 Sophie KEEN 93 00:34:54 Penrith parkrun #53 - 28th February

Ross HADDOW 95 00:35:55 Emily Haughan 12 00:21:24

Chris WRAY 96 00:36:35

Sandra WILKINSON 107 00:40:13 Belvoir Challenge (15m) - 28th February

Gary LINDER 115 00:45:58 Catherine Young 486 04:20:13

Emma WHITE 120 00:50:59 Annette Boreham 488 04:20:38 Kirsty Hobart 489 04:20:39

Jen Armstrong 493 04:21:21

Libby Ashton 494 04:21:25

Catherine Young 486 04:20:13

Annette Boreham 488 04:20:38

Kirsty Hobart 489 04:20:39

Belvoir Challenge (26m) - 28th February Christina Walker 627 05:03:16

Dave Spooner 628 05:03:21