Swinton Running Club A U G U S T 2 0 1 1 V O L U M E 2 , I S S U E 8

T H I S M O N T H

Race Reports

Race Advice

Race Results

I N S I D E T H I S

I S S U E :

The Lakeland 50 1

Idle 10K 6

Sizzler 5K 8

Great Warford 10 9

NVACS 10K 10

Birchwood 10K 12

Stockport 10K 14

Torbay 10K 16

Capenhurst 5K 17

Horwich Jubilee Series 18

Cross Training / Izzy 22

Fleetwood Half Marathon 24

Up and Coming Races 25

Club Championship 2011 26

Central Lancs Grand Prix 29

Marshals & Mike Ogle 30

Committee Minutes 31

Runners of the Quarter 33

Social Events 34

Anniversary Dinner 35

Children’s Christmas Party 36

Race Results 37

Contacts 38

T H E L A K E L A N D 5 0 - P A R T 1 .

It seemed like such a good idea in January - a new challenge with plenty time to train up for

it and all taking place in the Lake District in the summer, one of our favourite places - a real

adventure to boot, taking part in one of those events you watch on the tele and think wouldn't

it be great to do that.

It really didn't sound that hard - 24 hours to complete 50 miles - how wrong can you be !!!

We were sensible and opted to take part in June's recce weekend - which promised a long day

on Saturday and an easier day on Sunday. We decided that it was going to be hard enough

anyway that we didn't need to add to things and camp, so booked a bed and breakfast in the

centre of Ambleside - not one to be recommended, so small that when you bent over to use

the tiny sink your bum shot out through the door ...and yes the same was true for Barry in

case you're thinking it was about the size of my bum!!!.

It was normal British summer weather - overcast with a slight drizzle and of course it was a

ridiculously early start so not even the benefit of a good breakfast for the compromise of a

very small room - sorry to go on about it but the prices didn't actually match the room!! Pick

up was at Windermere Head so we started with a mile walk to the car park - then to be

squashed on to a bus that clearly normally transports small children, to travel to the start for

that day at Pooley Bridge. For the event itself we'd have another 4 miles to do before we got

to this point . Despite the drizzle spirits were high. The course follows a clear route. Although

not a marked route, competitors are issued with a 'Road Book' along with waterproof Har-

vey's map and you have to follow the prescribed route so as not to add to the destruction of

the fells. The Road Book gives very clear instructions with the map on standby, just in case

really. We were off - and found the route ok - helps to have people to follow so you don't

have to just trust your judgement and we felt that we were going well. Strategy to run the

flats ( it's a relative thing!) and downhill's and walk the uphill's. Whilst it continued to drizzle

it was quite warm and clear with some of those wonderful Lake District Views. Arriving at

what would be the first checkpoint we were quite chipper and set off up Fusedale Beck actu-

ally passing people as we climbed ever upwards. It was stunning and thanks to the dry

weather - at that time - the boggy bits of which there was plenty wasn't too bad and we sailed

down from High Kop down onto Low Kop and the banks of Haweswater. We were about

9/10 miles in now and I confess to starting to feel a bit tired and running round Haweswater

up to the next checkpoint seemed to take an eternity, especially as when we got to the head of

the water we still had to go round a little promontory to get to the welcome site of the back of

a car - another checkpoint done!!

Race Reviews

The Lakeland 50, Saturday 30th - Sunday 31th July 2011

P A G E 2

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

From here to the next checkpoint at Kentmere it was only 10km so we felt positive. It was

though a long uphill slog on stony ground - it was now wet and windy and once the uphill

was done the downhill was just horrible - slippy, stony, jarring downhill - I really didn't enjoy

it, especially as we were passed by not one or two people but about 10 - now being passed is

a sure fire way to make you feel tired, especially when you can't respond. Kentmere Institute

was a welcome sight - only 11.8km to go!! Uphill again and as the sun, such as it was, had

now completely disappeared I started to feel cold on top of tired. Running was nothing more

than a shuffle by now and a quick look at the Garmin saying we'd covered 29.6 miles was no

consolation as what was clear was that meant at the end of July there would be only be 20

miles more to do ...... the thought of that meant that I nearly wept.

For now though this was it - another 16 miles to do in the morning.

A respite in the wonderful Luigi's Italian restaurant - great food and it felt like extra large

portions as we'd been in there the night before as well. Getting up to leave though was any-

thing but easy and at one point I did think that I might have to ask for assistance but merci-

fully my body remembered exactly what it was meant to do and we shuffled our way back to

our tiny space. There was some discussion on the way back as Barry's feet were playing up

and for the first time we doubted whether it would be sensible to continue in the morning.

After a night's restless sleep we were up early and Barry tried to put his shoes on - they

wouldn't fit so that was that, we could have another couple of hours sleep and then enjoy a

real breakfast and worry about the practicalities of running 50 miles for another day!!!

T H E L A K E L A N D 5 0 - P A R T 2 - F R I D A Y 2 9 T H J U L Y .

Arriving at a familiar location - John Ruskin School in Coniston - with the sun shining and

the Old Man looking absolutely stunning felt great. The playing field was crammed with cars

and tents and there was an air of adventure, excitement and fun - kids running about, gas

stoves being fired up and runners getting ready to kick off proceedings with the start of the

Lakeland 100.

We'd wanted to arrive in time for the start of the 100 to get into the mood - competitors get 40

hours to complete a 100 mile circuit of the Lakes and looking at the pack start there were a

few there who had no intention of hanging about - bathed in glorious evening sunshine a sea

of happy faces disappeared around the corner and we headed off to register for the 50 - and

put the tent up.

Registration unusually starts with a weigh in - all competitors are weighed and your weight

written on a luminous yellow band attached around your wrist. Personally I'm not convinced

that the scales were working all that well - but the logic for doing it, is simply to help the

medics keep an eye on you - loose too much weight and they worry, put weight on and they

worry. The important thing for me was that Barry did actually weigh more than me - so a

good start!

Not such a good start for me was realising that apart from my shoes I'd actually forgotten all

my kit. The store there didn't have shorts and tops but the women running it did and lent hers

to me - same organisers as the race - The Endurance Store - so you can see they really took

looking after the competitors seriously.

Next up emergency numbers, just in case and a full kit check - not just asking if you'd got it -

all your kit out and on the floor to make sure you had full waterproofs, food, hat and gloves,

compass, first aid kit and spare clothes, head torch, phone - this was starting to look serious.

Race numbers next - this process was really efficient as no sooner had your number been

called then your T shirt - technical Montane T Shirt - good quality and men's and women's

P A G E 3

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

specific fits and the size you'd specified - maps and road book next up and finally Sport

ident dibber, again attached to the wrist. Fully kitted out we headed off to eat and where

else could we go but the Black Bull - it was still sunny so despite the rigours ahead it just

cried out for refreshing cider and something with chips - I love the Lakes! What else do you

need ahead of an event like this - a little inspiration - and that came in the form of Joss Nay-

lor, the legendary Lakeland fell runner who was there to support the event but for the min-

ute was sitting opposite us in the pub with his pint waiting for his tea and no of course he

didn't mind if we sat with him or had a photo taken with him - what a legend! Back to the

campsite and sitting outside, citronella candle keeping the midges at bay, the Old Man still

there in shadow, and my own gorgeous man sat next to me, when the one of the guys in the

tent in front of us starts playing his guitar quietly and gently and so beautifully - there sim-

ply wasn't anywhere better to be.

After a night of snoring from a variety of directions and listening to the Coniston clock

chiming - I'd never noticed that before despite numerous Coniston 14 outings - it was time

to get up, get breakfasted and get ready for the long journey from Coniston to Dalemain

where the 50 starts and where the 100 competitors complete half way. 8 coaches on the nar-

row roads took an eternity to arrive and it was obvious that there was no way we were going

to start on time. The checkpoint tent for the 100 looked like a war zone with bodies and kit

scattered all about whilst the 460 odd competitors for the 50 were basking in the wonderful

sunshine thinking somewhat nervously that it was a bit too warm.

Suddenly we were off - to start with a 4 mile loop around the grounds - turned out to be a

tortuous 4 mile loop as with every gate or stile there were big queues of people so it was

very stop start, very fast, very slow and also very warm.

As we headed out past the main house and out onto the route proper it felt as though we

were really going and we felt good. Not long out we were in Pooley Bridge and onto famil-

iar ground from the recce run. As we headed up the hill out of Pooley Bridge and onto the

fells we passed our first 100 runner who was now up to 56 miles completed - I felt a bit

guilty passing her but we only had 24 hours and I knew it would get a lot harder so needed

to get going. On a relatively easy part of the course I managed to trip up and went sprawling

across the track and in the spirit of the whole event found myself surrounded by other com-

petitors checking if I was ok - Barry could hardly get to me. The first checkpoint though

was within sniffing distance so onwards and downwards - the thing about this race is that

you were either going up or down. Checkpoint 1 was very welcome and we dibbed and de-

cided to make a quick getaway, top up with water and bananas and then off towards the

high point of the course at High Kop - time to get the walking poles out as the first serious

uphill started. In bright, bright sunshine a great opportunity to stop up Fusedale Beck to

look down the valley towards Ullswater and remind yourself that despite the pain in the legs

we were lucky to be in the most stunning location - it was stunningly beautiful. Back to the

race though and this was now serious and seriously hard - 9.4 miles this leg with 765m of

ascent and 672m descent. Almost the worst part for me was the last few miles along Hawes-

water - you can almost see the end but it just never arrives - getting to the checkpoint at

Mardale Head was like winning the lottery, The Royal Artillery were running the check-

point and I was very grateful for both their military precision and good humour and the flap-

jacks, jelly beans and soup - we'd been going for over 20 miles now and waiting for us was

another steep climb up another rocky path. It was head down and just keep going - the paths

down here were even harder to take , stony and rocky with my feet desperately searching

out for any little bit of grass or gravel, just to reduce the pressure on the feet. Towards the

end of this leg we joined forces with Becks and Diane - both from Surrey and both in the

army and between us we all breathed a sigh of relief as the next checkpoint at Kentmere

Institute came into view.

P A G E 4

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

For a minute we though we'd got it all wrong as with all the balloons and fairy lights and

music we thought we'd crashed a wedding party but the overwhelming odour of runners

soon reminded us that we were in the right place and what a place. Pasta, biscuits, tea,

smoothies and nothing too much trouble for the wonderful guys manning the checkpoint - it

was hard to leave but we needed to make the most of what daylight was left. Still very

warm off we headed, next stop Ambleside.

Slightly less punishing than other legs as there wasn't as much descent here - who'd have

thought I'd start preferring uphill's to downhill's.

As we approached Ambleside we could see the lights twinkling and the sound of people out

enjoying the pubs, clapping and cheering as we went past - next checkpoint dibbed and cup

of tea in hand - 34 miles done. Along the route you start to see the same faces and share

nods and looks with people. All understanding and sharing the same pain, joy and anxiety.

Our anxiety heightened at this point as this was the part of the course we'd dipped out of on

the recce and the girls weren't at all confident. Yes we had the road book but that didn't re-

assure us, so we needed help and that came in the from of Martin, his son Steve and their

friend Ian and the guy they'd been helping for the last 15 or so miles - 'Hundred' . No-one

knew his name at the time, he was slightly delusional and taking part in the 100 event so we

all knew him as Hundred and thanks to him we were all to hook up with the 3 Yorkshire-

men who guided us along the way and bar one slight diversion - helped us on our way

safely to the next checkpoint at Chapel Stile (Langdales). At times along here we were

joined by loads of other people - you could only see the head torches and I thought I might

be getting delusional myself - it was tortuous and both myself and Diane had had enough as

we swore time and time after tripping up on another stone or rock. I wanted to cry I was so

tired and despite having covered so much ground knew there was still much more to do.

By now Steve was carrying Hundred's ruck sack, though Ian was now really suffering as

well - every footstep like someone was sticking a knife in his foot. Then suddenly out of the

darkness twinkling lights and the checkpoint at Chapel Stile - complete with outdoor ga-

zebo, log fire and a portaloo - I couldn't face the steps at Ambleside! The 5 miles here had

been relatively easy going though seemed to me like a very long 5 miles nonetheless.

Still onwards and yes you've guessed it upwards - bogs and bracken - were the main things I

remember from his leg, a few drops of rain but nothing of any significance and then the re-

alisation that it was getting light - my God we'd been walking all night. One of the other

hundred competitors we'd picked up en route - 175 - got his second wind here and started

running downhill. A little bit of running did actually help - different muscles so felt like a

bit of respite. I think we even managed a few jokes at this point - I certainly remember a

little laughter - though Hundred and Ian really struggled and Martin and his son Steve being

just brilliant. Once at Tilberthwaite - the checkpoint being manned by Darwen Dashers- the

plan was not to stay long as there was only 3.5 miles to go.

We knew though that the 3.5 miles involved a very steep ascent and an extremely steep and

painful descent, so the seats at the checkpoint where just too good not to try them.

The steps at the start of the ascent signalled the start of the 283m climb ahead of the 385m

down in the final mile. Hundred really did seem to be losing the plot at this point - looking

ahead saying ' Bloody hell we're going up there, chuffing hell' - all the way back we could

hear mutterings of chuffing hell until with about half a mile to go he took his rucksack back

and said he'd have to go as he had a time to think about so sorry he'd have to go. Ian was

some way back just now and Martin was still a bit worried about Hundred suggested that

the girls go after him to make sure he didn't lose it right at the end and as we'd spent the last

27 miles with them we felt we also needed to go. Martin and Steve were going to wait for

Ian - there was no way they'd just leave him - brilliant guys. That was true of the spirit of

P A G E 5

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the event - complete strangers joining forces, helping and supporting each other, looking out

for each other - even at their own cost. The 3 Yorkshiremen could safely have been tucked

up in their beds by now if they hadn't looked out for Hundred, who might never have fin-

ished at all - let alone well within the time limit and thanks to them and the girls we'd kept

each other on the right track and in reasonable spirits to keep going. To add to the poign-

ancy of that spirit, Martin's younger son and of course Steve's brother, aged 34 died a month

earlier and Martin was carrying his picture and a poem he'd written in his pocket - so we

actually had 4 Yorkshiremen with us.

At the finish at the school we dibbed, checked that Hundred had made it back and were then

guided into the school to the applause of those waiting - weigh in revealed a 2kg weight loss

- though as a weight loss method I'm not sure it will catch on. Barry then added to the spirit

of generosity as the medics weren't available and did a little bit of support work on Diane's

feet which were not good. We were given our meal tokens - never has a bacon butty tasted

so good - and our medals - real, proper means something medals and the a chance to have a

shower, a bit of a sleep before packing everything away and heading off to the hall for the

awards.

The field was a mix of happy people and the Somme - with the competitors hobbling about

wincing with every movement. The awards presentation was absolutely packed - I'd say

standing room only but most of the competitors couldn't and slumped to the floor - good to

see that even the winners were hobbling - the winner for the 50 completed the course in just

over 8 hours - amazing!!

Our Yorkshiremen were having an hour's kip before heading home .John was in work at

3.00am on Monday morning, our Army girls had a five hour drive back down to Surrey to

look forward to and me and Barry a mere 2 hour drive home with our neighbour on standby

that if he saw us in the car for an unusually long period of time that he'd come and help us

out.

On Monday afternoon - I can still barely move, though that's much better than last night

when every time I tried to turn over I ended up shouting out with pain - I think exacerbated

by a long standing muscle problem in my lower back but pain like I've never felt before.

That's almost wiped out though by a wonderful glow of achieving something that I wasn't

sure I could do where my mind was more important than my physical strength and where

the support of Barry primarily and also the generosity of complete strangers meant that it

was more than an a sporting event but a triumph of life and the human spirit.

The Lakeland 50 is a fabu-

lous event - incredibly well

organised, professional

yet intimate and probably

one of the best value races

I've ever done. I don't plan to

do it again but I'd absolutely

recommend it. Race Entries

open in September !

Maggie

P A G E 6

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

Race Reviews

Idle 10K Trail Race - I D L E - ( O F A P E R S O N ) A V O I D I N G W O R K , L A Z Y ; ( O F T I M E ) C H A R A C T E R I S E D B Y I N A C T I O N

O R A B S E N C E O F S I G N I F I C A N T A C T I V I T Y ( O X F O R D E N G L I S H D I C T I O N A R Y ) .

So the Idle Trail Race, you might reasonably presume, would be a gentle 10k involving lit-

tle effort for those of a laid back disposition. Being an Idle local (first Idle pun), I knew this

to be far from the truth. Just as the Idle Working Men‟s Club does include a few hardwork-

ing individuals and the Idle barber puts in long hours (though he never spent long on me),

so the Idle Trail Race is far from gentle. Starting in school playing fields, the race follows a

route around north Bradford/Leeds taking in the Leeds-Liverpool canal towpath, hills,

woodland, meadows, cobbled lanes , and more hills.

A small elite group of Swinton Runners crossed the border into Yorkshire on a wet Sunday

morning. Steve and Carol were Idle veterans but Sharen, Paulette and myself were first-

timers. 15 minutes before the start of the race a torrential downpour had some of us (me)

scurrying for shelter whilst others (Sharen) leapt around joyfully in the puddles. By the

time the gun went, the rain had stopped and the race began with a lap of the playing fields –

demoralising as you could see the leaders already stretching far ahead. After a short stretch

on the main road, the route headed down the Leeds-Liverpool canal for a pleasant 2k

(passing Ron Hill who, with a great running style, still looks the part). After that, though, it

was all uphill, following a trail through woods, along a cobbled lane and up into open fields

and woodland. Parts of the route were steep but mainly it was just a steady climb with the

occasional dip. I fell into a pattern of passing people on the climbs, only to be reeled back

in whenever the trail went downhill (must work harder on those descents). As the last 2k

was a very severe drop down into the valley bottom this meant that large parts of the field

tore past me towards the finish line.

All Swinton runners were encouraged across the finish line with a deafening “come on

Swinton” from Daniel Hart (apart from his dad who, as he ran towards the finish line, was

greeted with a “can we go on our picnic now”). Sharen came in shortly after Steve

(separated by a small group that included Ron Hill), closely followed by Paulette and Carol.

236 runners took part in the race with times ranging from 36 to 75 minutes. Most runners

were from the local area - it was strange being surrounded by runners in unfamiliar club

vests, with Baildon, Bingley and Bradford replacing those from Burnden, Bolton and Black-

burn. Swinton was one of the few international clubs represented (sorry – came over all

Yorkshire for a minute then).

By now the rain had started again so we all departed, Steve and Carol heading off for a

brave family picnic, Sharen returning home and Paulette and I heading up the hill to my

mum‟s for a welcome brew and a very Idle afternoon.

Andy Land

Full results available here

P A G E 7 V O L U M E 2 , I S S U E 8

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I D L E 1 0 K T R A I L R A C E , S U N D A Y 7 T H A U G U S T 2 0 1 1

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

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R E E B O K S I Z Z L E R 5 K R A C E , T H U R S D A Y 1 1 T H A U G U S T 2 0 1 1

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Race Reviews

NVACS 10K, Sunday 14th August 2011

A typical healthy Swinton turnout of 15 runners attended the NVAC 10K as this was the

latest leg of the Central Lancs Grand Prix season and club championship. On a cool blustery

day we huddled at the start to perform the usual pre-race ritual that is……… standing

around and having a chat.

This was rudely interrupted by a guy with a gun and so 130 runners set off to discover the

delight that is Bispham sea front.

The course is run completely on the promenade and we set off northwards towards Fleet-

wood, after a mile we turned and headed back south passing the start. Around the 4 mile

point, we turned again back north to the finish. So in summary, that‟s 1 mile straight, 3

miles straight and then 2 miles straight.

The only thing that made the race slightly interesting was that we had to negotiate about 200

fishermen who had kindly created a bit of an obstacle course in scattering fishing tackle all

over the path. I was just thinking that I couldn‟t imagine anything worse than standing on

Blackpool seafront in the freezing cold all day, they must be mad, but to be fair, I wonder

what they thought of the fat, red faced bloke in bright red top that was plodding along about

20 minutes after the race leader?

My race followed its usual pattern of settling near the back and staying there. I found it

tough going as my legs were heavy from a Parkrun the previous day (same as Paul and Re-

becca) and also the sea breeze was getting stronger. To make matters worse, I seemed to

manage the clever trick of maintaining a 20 yard gap to the runner in front and also behind,

so the whole race was just like a solo training run.

You would think that a promenade should be fairly flat but as usual, they managed to find a

deceptive longish upward hill and of course, that was around the 5 mile point.

Swinton's elite, (Mark, Steve and Tony) had a close fought battle at the front as they all fin-

ished within 5 seconds of each other. The Men‟s A team finished 6TH whilst the ladies team

finished in 7th place. I was quite pleased with my 53mins 13 sec finish but will be picking

other races in future, if I want to try and beat my 10K personal best.

The overall club championship results make interesting reading after 8 events. Paul Ruther-

ford leads and just needs 1 more race to reach the qualifying minimum of 9 events. Steve

Hart is almost there as he needs a couple more.

I trust that Steve will have included the latest standings in this newsletter as you will notice

that I am currently 4th in the standings. Does that perhaps indicate that I am a far better run-

ner than say the person that is languishing 25th in the standings (a certain Mr P Sum-

mers)????

Dave Williamson

Full race results available here

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

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N V A C 1 0 K , S U N D A Y 1 4 T H A U G U S T 2 0 1 1

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Race Reviews

Birchwood 10K, Sunday 21st August 2011

I was quite looking forward to this race as people had informed me it was a flat and quick

course.

I travelled with Mark Birchall and Dan Bird to the venue and we arrived in good time.

There was a good turnout from the Swinton faithful; 14 in total, congregating near the start

line, sporting the red colours.

The race headquarters is located in Birchwood Shopping Centre and the start line is located

in close proximity, on the periphery of the car park. The weather was hot and the sun was

shining, perfect to for a beer garden but I needed to get the race out of the way first!

A DJ was on site with a respectable sound system to motivate the runners and conjure up a

dodgy warm up routine.

After a quick warm up it was time to start the race. I stood near the front with Mark and

Dan. My race plan was simple – run steady, relax and enjoy the race. The gun went off and

judging by the speed Mark and Dan set off, anyone would have thought they were being

shot at!. In the space of seconds, my race plan had changed and my plan was to keep up

with Mark and Dan.

After about a mile in I caught up with Mark and could see Dan in the distance. I can‟t re-

member too much up to the first 5k point apart from the roads being quite wide and flat with

many roundabouts en route.

There was a water station at 5k and Dan decided to stop and have a drink; at one point I

thought he was going to put the kettle on and put his feet up! But seeing me go past was

enough to knock him back into action and sprint off in the distance.

The second half of the race seemed to be a little more undulating than the first, with fewer

roundabouts and a few inclines crossing over the M62 and M6 the motorways.

I kept Dan in my sights and eventually past him in the last few hundred yards of the race but

he was not far behind and Mark closely followed. I finished in 37:59 (PB), Dan finished in

38:06 and Mark in 38:16. The winner was Nick Jones of Tipton Harriers in 31.34. First lady

back for Swinton was Emma Flynn in 47:03 and there were great performances from all

Swinton runners on the day.

Finishers of the race receive a free bath towel and the ladies receive flowers which is a nice

gesture.

This is a race that I will definitely do again, which is reasonably flat in most parts, involves

runners of all abilities and extremely well organised.

Darren Full results available here

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Race Reviews

Stockport Legacy 10K, Sunday 21st August 2011

Being part of a running club and participating in competitive races has

benefits on a number of levels. Besides the accepted health benefits etc,

participating in a race is an opportunity to measure progress and enjoy an

experience with similarly motivated racing friends. Unfortunately, the code

of running does not extend to being honest about the difficulty of the

course, and whether there are many steep hills to navigate. I hope your

reading this Andy Land! Persuaded to enter by Fiona, whose friend Rose was over from

Ireland to compete in her first ever 10K, I was assured that this was a slightly undulating

rural course with opportunity to set a personal best.

Arriving at a dead end courtesy of Andy‟s sat nav, and with the help of the local dog walk-

ers, myself, Andy and Paulette arrived at Woodbank Athletic Track, for the start and pre-

race warm up courtesy of the sponsors of the Legacy Event, the Co-Op Bank. The track is

the home of Stockport Harriers and is the start of the Stockport 10 mile race later in Decem-

ber for those completing the Club Grand Prix Series. Meeting up with Fiona, Nikki, Lisa,

Claire and other running friends, we soon appreciated that this was not as the brochure de-

scribed.

With less than 200 runners, we set off at a brisk pace around the running track and out into

the rural trails of Woodbank Park. The course was relatively flat for the first 2k, with the

unusual opportunity of a water station after 1k! Inevitably, the trail began to descend

through a myriad of thick trees eventually arriving at a stream with a very shaky footbridge

which either forced you to stop and walk or jog gingerly across. Thereafter, a steep climb

brought us into the Goyt Valley, and some gentle paths, fields and trails through farm land,

and ultimately onto the only part of the course that was a road surface. With just over 3k to

go the potential of a sub 50m time was still a possibility until the route took us into Vernon

Park and a hideous 400m hill which killed any hope of a personal best but did provide an

opportunity to pass a number of other competitors who obviously had never undertaken any

hill training. Given how little hills I‟ve done, it shows you how poor they were! The final

2k through the park was relatively undemanding and culminated in a 400m track finish with

raucous appreciation from the many spectators.

Andy, as you can envisage, was already changed and showered by the time I finished. His

time of just under 45m was good enough to place him in the top 20 finishers. I think the

winning time was around 37m. My 52min+ time was outside expectations but given the

course I was relatively satisfied with my efforts. Both Paulette and Fiona finished under an

hour and look relieved to reach the end. Nicky outraced Lisa from the last hill to win a pri-

vate duel, and Claire sauntered in as if she had just completed a jog around the block.

As a 10k it‟s a good course especially if you want a trail run that is demanding but not hide-

ous with some pleasant greenery to enjoy. Flat though it isn‟t!

Phil Summers Full results available here

P A G E 1 5 V O L U M E 2 , I S S U E 8

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

S T O C K P O R T L E G A C Y 1 0 K , 2 1 S T A U G U S T 2 0 1 1

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Race Reviews

Torbay Royal Regatta 10K, Sunday 21st August 2011

The Torbay Royal Regatta 10k road race takes place every August during the Sailing Re-

gatta week. This was the fifth time I have run the race, which I always combine with a visit

to relatives in Torquay. This year I managed to convince Claire into entering (she had come

as a spectator last year.)

She is always saying how she loves hills, and this 10k has some particularly testing ones! If

you want some decent hill sessions, Torquay is definitely the place (it might be a struggle

though getting there from work for a Friday hill session!) The race takes place on a Sunday

evening and I usually travel down on Saturday, but this year we had to leave it till very

early on the Sunday morning. We arrived just before lunch, and paid a quick visit to my

Gran, who had just had her 90th birthday.

We then had a quick snack, picked up our timing chips, and had a quick doze before getting

ready for the race. It usually starts at 7pm, but this year was moved to an earlier start at

6pm.

It was a pleasant evening as we made our way from the B&B to the race start at the Prin-

cess Theatre on Torquay seafront. The route went from here along the seafront to Paignton,

where there are 2 laps of Paignton green, and then back to the finish at Corbyn head in Tor-

quay. This isn‟t a PB course, but always an enjoyable challenge.

It is a very scenic run in a lovely part of the world, and always well supported by both holi-

daymakers and locals. I managed to beat last year‟s time, finishing in exactly 43 minutes.

Claire did brilliantly to finish her 1st attempt at the race in 1:02:16.

I shouldn‟t forget to add that Claire did the driving on the long journey down! The best part

of doing this race is the race recovery, a few cooked breakfasts, ice creams, the odd cider or

two and even a clotted cream tea!

Paul Rutherford Full results available here

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Race Reviews

Capenhurst 5K, Wednesday 24th August 2011

Determined to escape the ever monitoring eyes of the all seeing , black magician Steve Hart

I sneaked a little midweek race in that I thought he wouldn‟t find.

The Capenhurst 5k is described as flat and fast and that is exactly what it was although I

have also found the elevation graph for the race that makes it look mountainous. Registra-

tion and race headquarters was at the Urenco social club. I collected my number, spent 10

minutes getting it straight on my top then had plenty of time to warm up. Heading back to

my car to discard my jumper I noticed a familiar shirt, Neil Critchley from Burnden had

also decided to race that night which was surprising as it was over 40 miles from home.

Heading down to the start on a very warm Wednesday evening there were 166 keen looking

runners which I thought was a decent turn out for a midweek race. There was a huge pres-

ence by the Chester Triathlon club and Ellesmere Port running club in their bright orange

running tops who were the hosts for the night.

The race started at 7.15 sharp and as soon as the start signal went we hurtled out into the

country lanes. The mass of runners took off at breakneck speed and I sped off after them

completing my first mile in 7min 39 which was a big mistake as my legs and lungs were

ready to give out so I slowed considerably.

Heading around the country lanes there were plenty of marshals who were very friendly

and encouraging. Reaching the 3k mark, the marshal there was shouting out the time

elapsed and I hit this point around the 15 minute mark. Having 2k still to go I was feeling

the tiredness in my legs but was determined I was trying for another PB so picked a guy up

ahead who I was trying to keep within distance.

The final turn in the race towards the finish soon came into view and as I turned the corner I

had some great cheering from Neil and his companions which spurred me on to a good fin-

ish. I was also determined not to let the 2 girls pass me that I had managed to overtake in

the last kilometre. Finishing we were given a cooler bag with the name of the sponsoring

company, this seems to be the gift of choice recently. The drinks station had a queue of

people all waiting so I decide to say my goodbyes and head back home.

The race was won by peter Butler from Oswestry Olympians in a very impressive time of

15 minutes 47 seconds. Neil from Burnden finished in 21 minutes 12 and I managed my PB

finishing in 25 minutes 16 seconds knocking 10 seconds off my previous PB. I am still de-

termined to reach the sub 25 mark and already planning my next 5k.

Sharen X Full results available here

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Race Series Review

Horwich Jubilee 5 Mile Road Race Series 2011

The Horwich 5 mile race has always been my favourite Grand Prix race so this year I de-

cided to enter the full series – the same race in 4 consecutive months.

R A C E 1 – W E D N E S D A Y 1 8 M A Y ( 3 5 : 3 2 )

It was birthday and I was the only Swinton runner present at the first race. I chatted to

friends from Burnden at the start and the race was soon underway. For those that are not

familiar with the race – it is a two lap course, quite undulating and has some lovely views of

the reservoir. I was pleased with my race and happy with the time I achieved, however a

few years ago I ran 33:32 on this course – if only I could find that form again…!

R A C E 2 – W E D N E S D A Y 1 5 J U N ( 3 7 : 1 3 )

Race 2 was only 2 weeks after my Stockholm Marathon and I was still struggling with re-

covery. Ads, Steve, Dave and Paul joined me for this race. After 1 mile Anne from

Burnden (who I usually run a similar pace to) ran past me and I could not stay with her. At

about 2 miles I started walking – it was tough going and I probably should have pulled out

but I‟d entered a series and stupidly intended to see it through. I was pretty disappointed

with this race, but I guess poor form so soon after the marathon is to be expected.

R A C E 3 – W E D N E S D A Y 2 0 J U L Y ( 3 5 : 3 2 )

This race was in the Grand Prix and the highlight of the series as 29 Swinton runners turned

out to race and several more were there supporting. Steve Coleman from A&T described it

as „a sea of red.‟ It felt great to be a part of it. After a disappointing race in June and a few

weeks of „can‟t be bothered‟ attitude to running, I thoroughly enjoyed this one. I ran confi-

dently and was pleased with my time which was exactly the same as my time in Race 1.

Several of us stayed behind after this race for a drink and chat. There were also age category

prizes for Louise and myself, although we didn‟t know this until later – thanks Paul for col-

lecting them for us.

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Race Series Review

Horwich Jubilee 5 Mile Road Race Series 2011

R A C E 4 – W E D N E S D A Y 1 7 A U G ( 3 6 : 5 6 )

Not long after Race 3, I started to struggle with a knee injury. I have no idea how I‟ve done

it, but I do know that it gives me significant pain when I run. I should not have raced and

didn‟t need to as 3 out of 4 count for the series. However, common sense does not always

feature with me when it comes to running/racing and, of course, I turned up for Race 4.

This race saw another good turnout for Swinton – not quite the „sea‟ from July, but 12 of us

racing, as well as Carl and Kate supporting. As expected, my knee gave me trouble from

the start. I lost sight of Anne (Burnden) after a couple of miles and had to walk several

times. What I must say at this point is that when I was walking, I had so many positive/

encouraging/concerned comments from other runners from Swinton and other clubs – what

great people runners are! Not surprisingly, this wasn‟t my best race, but I finished it and

only embarrassed myself a little with one or two princess tears. This time we did stay for the

presentation and I nearly got away with taking home the 1st Lady prize, however there had

been a paperwork error – it clearly wasn‟t my prize at all! I did win wine for my age cate-

gory prize, more wine for coming 3rd in the series overall and, most importantly, more wine

for the Swinton Ladies Team prize – great running Emma, Rebecca and Sharen! A fabulous

achievement after lots of training, as well as gossip, red nail varnish application and red hair

bobble purchasing.

So the series for 2011 is now complete. There have been highs and lows but overall, I‟ve

enjoyed the challenge and will probably take part again this year. Well done to all Swinton-

ers who took part in any of the Horwich series races and thanks to those who supported.

Also, well done to Anne for coming 2nd in the series.

Loz

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H ORWICH JUBILEE 5 MI LE ROA D R ACE, WEDNES DAY 19 T H AUGUST 20 11

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H ORWICH JUBILEE 5 MI LE ROA D R ACE, WEDNES DAY 19 T H AUGUST 20 11

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Cross Training, and Izzy’s Twinkletoes Appeal

Cross-training is any sport or exercise that supplements your main sport - in our case, run-

ning. Any runner can benefit from cross-training. Here are several reasons why runners

should cross-train:

It helps balance your muscle groups. Cross-training helps strengthen your non-running

muscles and rests your running muscles. You can focus on specific muscles, such as your

inner thighs, that don't get worked as much while running and may be weaker than your

running muscles.

You'll maintain or even improve your cardiovascular fitness. Many cross-training ac-

tivities are great cardiovascular workouts, so they build on those similar benefits of running.

It reduces your chance of injury. By balancing your weaker muscles with your stronger

ones, you'll help reduce your chance of injury. Participating in low-impact cross training

activities, such as swimming or water running, will also lessen the stress on your joints,

which are often a sore spot for runners.

You'll avoid getting bored with running. Running day after day will eventually burn out

even the most hard-core running enthusiast. Cross-training gives runners a much-needed

mental break from their sport, which is especially important for those training for long-

distance events such as marathons.

You can continue to train with certain injuries, while giving them proper time to heal.

Runners suffering from injuries are sometimes told by their doctor to take a break from run-

ning during their recovery. But, with certain injuries, it is possible to continue with cross-

training. Cross-training can help injured runners maintain their fitness and deal better with

the frustration and disappointment of being sidelined from running.

C R O S S T R A I N I N G U S I N G T H E R O W I N G M A C H I N E

Facebook friends will be familiar with my regular „I Just Erged‟ posts, so it will come as no

surprise that the rowing machine is my favourite way to cross train.

Exercising with a rowing machine benefits every part of the body. It is an extremely effec-

tive and often underrated piece of gym equipment for cardiovascular exercise, burning calo-

ries and helping to tone muscles from your shoulders all the way down to your toes.

Rowing machines exercise many different parts of your body, including upper arms, back

muscles, thighs and bottom.

Typical rowing machine benefits include muscle workout, calorie burning, strength training

and stress reduction. Each person will experience these benefits in their own personal way,

as no two bodies are alike – nor will they react the same to a body workout. However, using

a rowing machine on a regular basis will improve the shape of your body providing you are

consistent in your exercise program and use the machine properly. The benefits of a rowing

machine over time can be felt through better toned upper arms and shoulders, and tighter

thighs and stomach muscles. In addition you will feel a strengthening of your back and up-

per body muscles – chest, forearms and shoulders. As part of your cardiovascular exercise

program, the building of your heart and lungs is another great rowing machine benefit.

P A G E 2 3

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Cross Training, and Izzy’s Twinkletoes Appeal

There is a great amount of movement involved when using a rowing machine, which natu-

rally helps to burn a substantial amount of calories. The more calories you burn the more

weight you will lose. Those with excess calories to burn will greatly benefit from using this

gym equipment. Another advantage is that this equipment is considered a low impact ma-

chine meaning that there is very little stress applied on your knees or elbows as you use the

equipment. Some people are not able to use certain types of exercise equipment due to this

stress factor on their body. Rowing machines are built so that most people can enjoy the

exercise it provides and benefit thereof. Both the resistance and speed of a rowing machine

can be adjusted according to personal specifications or requirements to alleviate any stress

or pressure placed on any part of the body. In fact, rowing machines are often recommended

as good equipment for those beginning on an exercise program due to the overall benefits

that can be accrued.

M Y S E P T E M B E R C H A L L E N G E – R O W F O R I Z Z Y

As many of you know, I intended to run in the Snowdonia Marathon in October this year.

Unfortunately, I have not been able to run any long distances due to a knee injury so have

made the sensible decision to give this race a miss. I was hoping to raise some money for a

Isabella Platt, who has cerebal palsy, to have an operation in America. Therefore, instead of

the marathon, I have set myself a rowing challenge – 150km in the month of September.

This averages at 5km per day. One of the gym instructors will verify each distance I row. I

am aware that many of you have already sponsored me earlier this year and am very grate-

ful for your generosity. For this reason, I am not setting up a Just Giving page this time –

I‟m simply using the „old-fashioned‟ sponsorship form and will bring it to the club. Please

give if you are able, but do not feel obliged to. I have managed to sell my Snowdonia Mara-

thon place so I have donated my entry fee to Izzy‟s cause.

http://www.izzytwinkletoes.com/

Lauren

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Race Reviews

Fleetwood Half Marathon, Sunday 28th August 2011

We hope to have a full report from the Fleetwood Half Marathon in the next News-

letter assuming that Paul wakes up in time.

Up and Coming Races

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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.

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 13 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

Hell Up North - Brooks Hell Runner

Delamere Forest Park

Sunday September 11th 10:30am Join the many runners from Swinton who are running the HellRunner as a FUN event

Saturday 1st October

Rivington Trail Half Marathon

Sunday 2nd October

Gin Pit 5 (CLGP)

Sunday 9th October

Chester Marathon

Liverpool Marathon

Sunday 16th October

Richmond Castle 10K

Green Drive 5

Cardiff Half Marathon

Saturday 22nd October

ManchesterArea Heaton Park XC

Sunday 23rd October

Lea Town 10K

Sunday 30th October

“Jekyll and Hyde” Halloween 5M Trail Race

Please confirm any dates before entering, just in case of any typos

Sunday 4th September

Hilton Blackpool Half Marathon

Sunday 11th September

Worsley Woods Trail Race

Sunday 11th September

Hell Runner

Sunday 18th September

English Half Marathon - Warrington

Sunday 18th September

Garstang Half Marathon

Thursday 22nd September

Ron Hill‟s 73rd Birthday 5K

Sunday 25th September

2nd Swinton 10 Mile Road Race

Tuesday 27h September

Dawn Taylor Cown Reservoir Race

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Club Championship 2011

February 20th Central Lancashire 5K

March 6th Trotters 5

April 3rd Radcliffe 10K

May 11th Haigh Hall 4

July 14th Bull Hill Fell Race

July 20th Horwich 5

August 3rd Chorley 4.4 Trail

August 14th NVAC 10K

October 2nd Gin Pit 5

October TBA Self Timed Run

October 22nd Heaton Park Cross Country

November 6th 28th Sweatshop Through The Villages Race

November 27th City of Salford 5.25 Ladies Run

December 11th Stockport 10

C L U B C H A M P I O N S H I P 2 0 1 1 C A L E N D A R

Next Club Championship Race

2nd October 2011

Gin Pit 5 Mile Trail Race

This was set up to try and encourage competition between club members at all levels and to

be sure of a good turnouts at events in the area: seeing Swinton runners competing at events

throughout the field is the best advertisement for the Club.

This year will see a slight change to the championship:

For the men there are 13 events of which 9 races will score.

For the ladies there are 14 events of which 8 races will score.

Scoring is done the same has in the Central Lancashire Grand Prix, 1 point for first, 2 points

for second, 3 points for third etc. etc. etc.

Prizes will be awarded for the first 3, and also in each of the vet categories. Only one prize

per member.

To be eligible for prizes, competitors must have taken part in the minimum number of

events.

The Swinton 10 Mile Road Race as been excluded this year as it was felt to be unfair on

the members who had to marshal that race.

If you find any mistakes in the scoring or the results please let Steve Hart know.

P A G E 2 7 V O L U M E 2 , I S S U E 8

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L A T E S T M E N S C L U B C H A M P I O N S H I P S 2 0 1 1

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L A T E S T L A D I E S C L U B C H A M P I O N S H I P 2 0 1 1 S C O R E S

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Race Series

Central Lancashire Grand Prix Series

Date Race

Sunday, 20th February Central Lancashire 5K

Sunday, 6th March The Trotters 5

Sunday, 3rd April Radcliffe 10km

Wednesday, 11th May Haigh Hall 4

Wednesday, 20th July Horwich 5

Wednesday, 3rd August Chorley 4.4 Trail

Sunday, 14th August NVAC 10km at Bisham

Sunday, 25th September 2nd Swinton 10 Mile Road Race

Sunday, 2nd October Gin Pit 5

This years Central Lancashire Grand Prix races are fast approaching, with new races and

one new club.

The website is http://centrallancsgrandprix.blogspot.com although a new catchier address

and site are coming soon. There will be a results service around the site and each club is

expected to provide race reviews of its own races at least. Other contributions will be

gratefully accepted by Gary Stevens.

USEFUL CLGP LINKS

Central Lancashire Grand Prix Web Site

Swinton Running Club Forums

UK Results ( on-line entries )

SportSoft ( on-line entries )

Next Grand Prix Event

Swinton 10 Mile Road Race

Sunday 25th September 2011

Swinton 10 Mile Road Race Marshals Required

P A G E 3 0 V O L U M E 2 , I S S U E 8

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

As always we need lots of volunteers to marshal and help with setting up the course etc. As

with other clubs in the grand prix, providing marshals has to take priority over club mem-

bers entering the race, if we can't organise it safely then it can't go ahead. If you're keen to

run then please think about providing a friend/relative who can marshal for you. If you are

new to marshalling don't worry, there will be a briefing a week or so before the race.

Please let me or Steve Doxey know as soon as possible if you are able to help.

Thanking you in anticipation,

Regards,

Barbara

I would like to report some sad news of the death of a

fellow Grand Prix runner, Mike Ogle of Chorley Har-

riers who passed away on Saturday 20th August 2011.

Mike was taking part in the Burnsall Feast Sports

Race, after already running in a 10 Mile Road Race in

the morning. During the race Mike collapsed and later

died of a suspected heart attack.

Mike will be missed on the racing circuit, and both

Adam and myself used to have some great races

alongside Mike and his guides.

Our thoughts to all his family and friends at this time.

You can read more at the link below

http://www.thisislancashire.co.uk/news/9209479.Tributes_to_Chorley_fell_runner

Steve H

Mike Ogle

Committee Meetings

P A G E 3 1 V O L U M E 2 , I S S U E 8

Regular meetings are now being held on the second Wednesday of every month at the club after pack runs. Notes

from the July meeting below. The minutes for August will be approved at the September meeting and appear in that

months Newsletter.

Remember any member may sit in the meeting.

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

Committee Meetings

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Committee Meetings

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Social Events

Congratulations to the

Runners of the Quarter

Lisa Ottiwell &

Darren Russell

Social Events

P A G E 3 4 V O L U M E 2 , I S S U E 8

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

Pie Night - Last Wednesday of the Month

Special Discount Rate for Swinton Running Club Members

The usual price per session is £35, SRC members, on production of a current English Athletics

card, will only pay £25.

This offer is available at both the Leigh Road and Prestwich clinics. Anyone who wants to access

the service but does not yet have their card can contact Barbara who will contact the clinic on

their behalf.

Please check there website for more details

Special Offer’s to Members

Special Discount Rate for Swinton Running Club Members

To match the offer made by both Prestwich and Leigh Road Physiotherapy Clinics, our very own

Shirley Duckworth-Oates has lowered her rates.

Shirley Duckworth-Oates MBCA, MSTAT, MATI Bsc Hons(Healthcare);Bsc Hons (Chiro); Msc.(Psych) Doctor of Chiropractic and Teacher of the Alexander Technique

Telephone 0161 773 3395

Treatment rate for Swinton Running Club members: £25 (normally £35)

Last Wednesday of every month

Pie Night

Next one 28th September

Social Events

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Anniversary Dinner - Saturday 22nd October

“The 35th anniversary Dinner and awards presentation is taking place

on Saturday 22nd October. We are having a five course meal, soup,

main course, sweet, cheese and biscuits and coffee and there will be

vegetarian alternatives but we will need to know the numbers before-

hand. The dinner will be followed by a disco with Mike Prince. For

those of you who don‟t know Mike, even though he has never run, he

was an honorary member in the days when we were known as Swinton

Joggers and used to do most of the discos when we were at the old

club. He will play anything requested, within reason, and knows how to

get us on the dance floor and keep us there. Tickets will be £20 each (to

be paid before if possible) and will available from Ian (Thomas), Mary

(Lloyd) and Jon (Mellor). If anybody wants to come but can‟t get down

to the club just send Ian an email at ianjanet@totalise.co.uk and we‟ll

book you in. A great night is guaranteed for all who attend.”

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Swinton Running Club‟s

Children’s Christmas Party

11th December 2010

All children are welcome

Children's Entertainer “Magic Mark”

A visit from Santa and his Elves

Buffet

Bar open for the grown-ups

Please bring a present for your child for Santa to hand out.

Price to be confirmed

Watch out for more details

in future Newsletters

Race Results Corner

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

Full race results can now be found on both the Swinton Running Club Website and the forum

If you have ran a race and cannot find the details on either site please let me know.

Secretary

Steve Doxey

Treasurer

Ian Thomas

Membership Secretary

Barbara Bayliss

Social Secretary

Jonathan Mellor

Club Captain

Steve Doxey

Ladies Captain

Rebecca Mills

Web Site & Forums

Steve Hart

Swinton Running Club is proud of its friendliness and welcomes newcomers to come down and meet us for a run, to see if we meet your expectations.

We meet at 7:30pm on Mondays and Wednesday at Swinton Moorside Cricket Club.

The club can provide you with the opportunity to train and compete at whatever level you choose. We are affiliated with England Athletics for Road, Fell and Cross Country

running. We have members from fun runners up to International level - 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 lev-

els. Some members just come down to the club to run and don't want to enter races,

but prefer to train with like minded people and enjoy the social side of being with a club.

Website

Forums

If you have any race reports, photos, announcements or any news that would be of inter-

est to the others members please let just know.

Lauren

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

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