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The Common Runner

Week 15, 2015

News

Herne Hill Harriers’ Mark Dooley returned to form over the Easter weekend, clocking a 10k personal best on the Isle of Man.
 
Following a frustrating cross country season, Irishman Dooley finished seventh in a strong field in 32 minutes, 21 seconds, while he also clocked an unofficial 5k best 24 hours later in a relay race, with a time of 15.21.
 
Dooley was joined in the 10k at Port Erin by club mates Jack Hiller and John Tayleur, who both ran personal best times of 33.59 and 34.40 respectively. Hillier and Tayleur also impressed in the later 5k race, posting times of 16.13 and 17.09.
 
Herne Hill also hosted its first open track and field meeting of the season at the club’s Tooting Bec base. The 1500m proved to be the flagship race, with Mohamed Mohamud, 14, winning in 4.21.69, while eleven-year-old Jaden Kennedy broke the line in 4.42.72 – a time that would have placed him only just outside the top-10 in the U13B rankings for 2014. Fourteen-year-old Lucy Olsen was also immensely impressive, finishing in 4.44.55, as was Maisie Collis, 11, who clocked 5.05.78. Further track action included Nicholas Atwell’s 100m and 200m double.
 
Notable field events results included Thomas Ashby (first in SM discus with 46.87m) and Jess Collins (equal first in U15G high jump with 1.43m). Denisha Marshall Brown threw an English Schools qualifying distance of 11.94m in the shot for her U17W age group.
 
Elsewhere, Sean Fitzpatrick (59.37) and Jonny Muir (59.57) were third and fourth respectively at the Caldervale Country 10-mile race in Lancashire. Simon Coombes was a winner at the Poole parkrun, clocking 16.31. Mohammed Ismail was second at Dulwich in 16.57, with Jonathan Ratcliffe sixth in 18.11.
 
Harriers’ attention this weekend turns to the National Road Relays in Birmingham.

Jonny Muir


HHH Open RESULTS




Sean Fitzpatrick & Jonny Muir after the Caldervale Country 10M race.

 



 

 

  

 

HHH End of XC Season Dinner

to be held at The Manor Arms, 13, Mitcham Lane, Streatham, SW16 6LQ on Saturday 2nd May 2015 starting 19:30 for 20:00 hrs. ( themanorarms.com )

The bargain price of £22 per head includes:

  • Karen & Geoff’s Cross Country Season Reports
  • A three Course Meal (with selection choices given below)
  • Great Live Music from resident performers Stacey and Ash
  • Boogie & Music till midnight, excellent range of Real Ales and Wines at the Bar

Let’s Celebrate, Reflect and Relax in fine company after another Glorious HHH XC Season!

Good Earnest GastroPub Food to be PRE-BOOKED (select your main & dessert) as below:

On the table a variety of Starter Boards to share:

Mezze board; houmous, marinated sun blushed tomatoes, olives, feta, artichoke, chargrilled courgette & aubergine, tzatzki, & flatbread

Charcuterie board; Mediterranean cured meats, roasted garlic, cornichons, capers, chutney, & sourdough bread

Seafood board; smoked salmon, anchovies, calamari, whitebait, taramasalata, smoked mackerel pate, & sourdough bread

SELECT your MAIN Course from: (stating 1A, 1B, 1C or 1D)

Item 1A :  Chicken Caesar salad; corn fed chicken supreme, baby gem lettuce, anchovies, croutons, parmesan cheese, & a creamy Caesar dressing 

Item 1B :  Beef & Guinness pie, served with chunky chips 

Item 1C :  Beer battered sustainable North Sea fish, chunky chips, crushed minted peas, & tartar sauce

Item 1D :  Tart tatin of goat’s cheese, & spinach, with roasted butternut squash, & beetroot, rosemary roasted potatoes

SELECT your DESSERT Choice from: (stating 2A, 2B or 2C)

Item 2A :  Warm chocolate brownie, with vanilla ice cream

Item 2B :  Sticky toffee pudding, with vanilla ice cream

Item 2C :  Two Scoops of Jude’s ice creams; choice from vanilla, chocolate, strawberry, pistachio, honeycomb, salted caramel

To book your place, please pay by internet or telephone banking into our club account:

Account Number:  60003803               Sort Code:  09 01 55    Account Name: Herne Hill Harriers

**Please Remember to type the reference: XCD and your surname/identifier.

Then e-mail your order to: Valdis Pauzers  v.pauzers@hotmail.co.uk by 25th April latest.




 

Surrey road League Fixtures

Richmond Half Marathon  Sunday 3rd May

Sutton 10km  Sunday 10th May

Dorking 10 miles  Sunday 7th  June

Richmond 10km Sunday 21st June

Elmore 7 miles  Saturday 18th July

Elmbridge 10km  Sunday 26th July

Wimbledon 5km  Sunday 9th August
 

With seven events in the League, it will be the best five scores to count.

The Richmond Half Marathon, Dorking 10, Richmond 10km and Wimbledon 5km will also serve as county championships.

The Surrey Athletics website shows all details currently available:

http://www.surreyathletics.org.uk/road/league/index.php?Y=2014&O=R&S=2015.



 

Sports Massage

Relieve pain and tension, aiding performance and injury prevention. 

Call Rebecca on 0780 19 44 764 to schedule in your Sports Massage Treatment at a competitive rate.

 

 

 

 

 

 

 

 




 

 


Results




Brockwell Parkrun Crystal Palace Parkrun Dulwich Parkrun  Wimbledon Common Parkrun 

 

 

 

Upcoming Sessions



 

Mark's Group:

On Tuesday we will hold the re-scheduled 6-minute test. As I write, the BBC weather forecast is saying 12 degrees with a 2mph wind - perfect! Marathon runners, as things are getting closer to the big day you may wish to be more circumspect. If you'd rather not take the test there is an alternative session.

 

On Thursday we will do the same session as last week over on Gibson Hill. There are no bodyweight exercises whilst the hill reps are shorter but more intense. This is a good thing for a marathon runner too as what you want in a taper is less volume and higher intensity. 

 

For the Track Group we introduce 800 speed to the training. You have a choice as to which day you do it.

 

Tuesday, Tooting Bec Track, 7:15pm.

Dynamic warm-up

All Groups:

  6-Minute Test – how far you can run in 6 minutes

  Rest

  8 x 200m @ vVO2max with 40 sec recovery

Hurdle walkovers

 

Marathon Runners: alternative session will be 6 x 800m @ 5K pace.

 

Track Group: (if you're doing the Women's Alpha Beta match on Sunday or if you can't make Saturday, otherwise do the 6 minute test).

  2 x (400m, 300m, 300m, 200m) @ 800 pace with recoveries of 4mins, 3mins, 3mins respectively, and 5 mins between sets.

 

 

Thursday, Streatham Common, 7:30pm.

Meet at the Rookery Cafe at the top of the Common.

Dynamic exercises and drills:

Iron Cross & Scorpions; 

Forward Skips; Side Skips; Carioca; 

Walking Lunges

High Knees; High Heels

Short Hills:

3 sets of 3 x Gibson Hill (170m)

Jog back recovery between reps; walk back recovery between sets.

All groups.

 

Saturday, Tooting Bec Track, 9am.

Track group (if you're not doing Alpha Beta match on Sunday)

  2 x (400m, 300m, 300m, 200m) @ 800 pace with recoveries of 4mins, 3mins, 3mins respectively, and 5 mins between sets.

 

Sunday, Alpha Beta Match.

Sutton Park. 

Ladies only.

 

 

 

 

 


 




Geoff & Keith's Group:

I have decided on another track session this Tuesday to allow the weather to warm up and the common to dry up before we run a grass reps session the following week. Tomorrow we shall enjoy the delights of a combo of relatively short track reps in a pyramid formation and with 200m jog recoveries between every rep there should be the opportunity to run the session at pretty good speed even though the reps add up to a total of 5400m. 

 

Our pyramid will be 200m, 300m, 400m, 500m, 600m, 700m, 700m, 600m, 500m, 400m, 300m, 200m. An interesting test. Please meet ready for strides on the track at 7.15pm tomorrow evening.

On Thursday we shall again run grass hill reps - this week we can meet at the cafe at our more usual time of 7.30pm at the top of Streatham Common South ready to start our hills..

Upcoming Races:



April:
  • Sun 26th Virgin Money London Marathon



For further details on XC, road, league & championship races, contact Geoff geoffjerwood@aol.com
 
Upcoming Social Events:
For more details please contact Sarah tears.sja@gmail.com

 

Contacts:

The Common Runner Editor: Eriç Dol, 1ericdol@gmail.com

General Secretary & Young Athletes Rep: Steve Bosley, steve@envoy-freight.co.uk

Men's XC & Road Race Captain, Men's Road Race Secretary: Geoff Gerwood, geoffjerwood@aol.com

Men's XC Secretary: Andy Lea-Gerrard, andrew@lea-gerrard.co.uk

Men's Veterans' Secretary: Valdis
Pauzers, v.pauzers@hotmail.co.uk

Women's Vets Track and Field Team Manager: Barbara Macanas barbara@msatt.co.uk

Women's Road, XC, Vets Secretary: Sarah Allen tears.sja@gmail.com

Women's XC Captain: Karen Ellison, KEllison@reedsmith.co.uk

Social Secretary: Patti Gnoato patrizia_gnoato@yahoo.com

Triathlon Chairman: Phillip Henwood, phenwooduk@4eyesltd.co.uk

Copyright © 2015 Herne Hill Harriers, All rights reserved.



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