December 2007
Athletics Monthly
The Journal of the World Famous Scarborough Athletic Club
ChristmasEdition
Included in this months issue ;
December/January Diary
Christmas Recipe
November Race Reports
Training Advice
Shoe Reviews
Sports Injury Advice
Other features
Club Contacts
Magazine Editor and Press Officer
Mick Thompson
71 Byward Drive, Crossgates, Scarborough YO12 4JG
01723 864442
President -John Watson
Chairman - Chris Clayton -
Vice Chairperson - Jane Hamp –
Secretary – Simon Valente -
Treasurer – Tony Tomaszewicz –
Club Kit and Seniors Welfare – Sue Haslam -
Social Secretary – Janet Lawrence –
Other Committee Members
Mike Willis (01723) 36434
Pete Northedge (01723) 581600
Chris Wade (01723) 507624 chriswade_tiscali.co.uk
Julie Clayton (01723) 865281
Harry Forkin (01723) 368282
David Feasey Mobile (07967) 403119
Ralph Broadley (01723) 368957
Andre Proctor (01723) 585731
Stuart Backhouse (01723) 863086
From the Editor
Welcome to the first edition of a new version of the Club Magazine.
I hope that you will consider it of some use, if only as an aide memoire in respect of forthcoming races and social events, and that you will also find some of the features of interest. As an avid reader of both British and American running magazines, (apologies to our members who specialise in Field events), I can possibly pass on an endless amount of ideas on how you might improve your performance. Other articles on training by our club experts, will doubtless adopt a more considered and cautious approach !
Because of my aim of completing the content of the inaugural and Christmas edition of the new Club Magazine, in time for printing and subsequent distribution at the final Club Training Night before the Christmas Holiday, some of the ideas I have in respect of features, have been sidelined until the January edition. Feedback and ideas are of course always welcome, but you may wish to see what January brings first.
Those club members who either log onto the club web site, or receive automatic copies of my Press Reports, will find that some of the information in the magazine is a duplication of what they already are aware of, although there is some merit of having a written copy of future events etc. However, it seems that the majority of club members may rely on information given out on Club training nights, whilst others will just read my reports in the Scarborough Evening News.
I am grateful to those, who by their contribution have made this first edition more interesting and entertaining than it might otherwise have been. All contributions are most welcome, but I am hopeful that a regular monthly edition will still be feasible without having to constantly beg for copy.
Finally I hope that all club members have a Merry Christmas and a Happy and very successful 2008 if under 40, and experience a fantastic age group improvement otherwise!
Mick Thompson
From the Chairman
Dearclub member,
As the year draws to a close we can look back over a good year for Scarborough AC. As a relatively small club without any major sporting facilities we continue to perform admirably in manydisciplines such as cross-country, track & field, felland road racing. There have been many excellent individual and team performances throughout the season.
It is encouraging to see many new faces at senior club evenings, some of whom I am still trying to remember names!
The junior section continues to go from strength to strength and have their largest membership ever, which leads me onto the club volunteers!
I would like to say a big thank you to those people without whom the club could not function. I lose track of thevast amount of work done by so many people. Whether it is helping to run and coach on junior and senior nights, organise handicaps and race meetings, compile press and race reports, officiate at track & field events, perform committee duties and all the necessary administration, help marshal at club events etc. Without these people the club would be not be here today.
Whatwill next year bring? I would like to see closer ties between the different sections of the club, especially the juniors and seniors, something I will look at and discuss with the committee. We also need to ensure that we encourage and cater for members at all levels, whether it is the athlete running for fitness and social reasons or those wanting to compete and take their abilities to the highest levels that they can achieve!
The club AGM takes place in January and it is an opportunity for club members to raise viewpoints and elect club representatives. I encourage everyone to come along, air their views and support the club.
Finally I wish all those in the club a Merry Christmas and a very Happy and injury free New Year.
Regards,
Chris Clayton
Chairman – Scarborough AC,
Training Nights and Fixtures for late December & January
Mon 24 Dec. Training Night at the Rugby Club. Meet in Lounge 18.50
Thurs 27 Dec. Training Night at the Rugby Club. Meet in Lounge at 18.50.
Mon 31 Dec. Training Night at the Rugby Club, as 24 Dec.
Thurs 3 Jan. Training Night at the Rugby Club. Committee meeting. Meet in Lounge 18.30.
Sat 5 Jan. Yorkshire County Cross Country Championships at Huddersfield
Sun 6 Jan. Round 3 of Winter Handicap at Cloughton. Meet at Station Road by 10.50
Mon 7 Jan. Training Night back at the Filey Road Centre. Meet in Lounge at 18.50
Tues 8 Jan. Juniors Training and Circuit Training . Venue to be confirmed.
Thurs 10 Jan Training Night at the Rugby Club. Meet in lounge at 18.50.
Sun 13 Jan. East Yorkshire Cross Country League at Thixendale start 11.00
North Yorks/South Durham Cross Country League at Whitby – Midday
Mon 14 Jan. Training Night at the Filey Road Centre. Meet in Lounge at 18.50.
Tues 15 Jan. Juniors Training and Circuit Training to be confirmed.
Thurs 17 Jan. Training Night at the Rugby Club. Meet in Lounge at 18.50
Mon 21 Jan. Training Night at the Filey Road Centre. Meet in the Lounge 18.50
Tues 22 Jan. Juniors Training and Circuit Training to be confirmed.
Thurs 24 Jan. Training Night at the Rugby Club. Meet in the Lounge 18.50
Sat 26 Jan. Northern Counties Cross Country Championships at Leeds
Sun 27 Jan. Round 4 of Winter Handicap at Bickley Gate. Meet Car Park by 10.50.
Mon 28 Jan. Training Night at the Filey Road Centre. Meet in the Lounge 18.50
Tues 29 Jan. Juniors Training and Circuit Training to be confirmed.
Thurs 30 Jan. Training Night at the Filey Road Centre. Meet in the Lounge 18.50
Recipes
With the festive season in mind, the first recipe in the series which was provided by Julie Clayton, and sounds very tempting for those who might want to avoid the traditional variety
SUGAR FREE CHRISTMAS PUDDING
(Extracted from the Essential Christmas Cookbook)
This pudding is just like traditional Christmas puddings but much more healthy. I made it as a diabetic alternative, but everyone prefers this one so it gets made all the time now.
Ingredients
6 ripe bananas mashed
1 egg lightly beaten
370g Mixed Dried Fruit (Sainsbury’s luxury range)
80g fresh breadcrumbs (wholemeal)
Method
Lightly grease a 1,25l pudding bowl.
Have ready a pan with a lid that will fit the pudding basin or use a steamer.
Combine the bananas, egg, dried fruit and breadcrumbs in a bowl. Spoon this mixture into the prepared pudding basin.
Cover the basin with greaseproof paper and foil and secure with string forming a little handle so you can lift the pudding from the pan.
Put the pudding into the pan and fill with boiling water to around halfway up the pudding basin, cover with the tight fitting lid and steam for 11/2 hours. Keep checking the water level and topping up as required.
Serve with fat reduced custard for a guilt free Christmas dessert.
Training Advice
Winter Running
Here is an interesting idea from the United States which I have just received. It describes how to convert your normal running shoes into winter shoes. With the start of the snow In Scarborough last Saturday, it is equally as timely here as it was over there. The last time we had any serious snow in the Borough, our pavements also went unshovelled! The warning about the injury risks are also pertinent, particularly for the club's older runners.
I can see how this idea might work, but perhaps a more simple solution might be to purchase some cleats, or to walk or drive to an off-road trail, and providing the snow is not too deep, no additions to footwear will be necessary. The slight change in running action could cause problems, so a build up in distance would be a good idea, should the snow stay around which of course is unlikely. It might be worth saving an old pair of trainers for this suggested conversion, even though the author claims that the screws cause no permanent damage.
From the U.S.A. Magazine 'Running Times'
“ Around much of the United States, winter weather showed up in full effect this month. The cold temperatures, long nights and unshovelled sidewalks make the daily run a challenge for all of us - to the point of being dangerous. (I love the phrase 'unshovelled sidewalks' Ed.)
Many who fight chronic IT problems will find them flaring up this season, thanks to the cold weather and uneven footing. Even a runner with otherwise strong joints and tendons will have trouble avoiding slipping and twisting ankles or falling on the ice and snow.
Several shoe companies now make winter shoes - the equivalent of studded car tires - but they can be expensive and there are fewer choices as far as fit and pronation control. Luckily, there is a trusted do-it-yourself method available, for those of us who are too poor, too cheap, or otherwise unwilling to shell out the cash for these speciality winter shoes. The instructions begin at your local hardware store: buy screws!
Purchase a handful of 1/3" or 3/8" sheet metal screws, depending on the thickness of your shoes' outer sole. You can use your current pair, or an old pair of shoes, this trick does no permanent damage to the shoes.
Using a drill, or a socket wrench or screwdriver if you have no drill, insert the screws into the bottom of your shoe, ON the treads, not in between them. Insert as many and in whatever pattern you wish, depending on your needs and the size & shape of your shoe and treads. Make sure you don't over tighten the screws as this will cause them to pop out more quickly.”
Sports Injury Advice
Here is the first of a series of newsletters from Jenna Wheatman, (B Sc. MSST), on dealing effectively with sports injuries.
Prevention better than cure?
When dealing with injuries I like to give advice that can help the client understand the injury and treatment, thus allowing the client to help improve self awareness and learn to monitor their own condition and adjust their sport/work accordingly or seek help efficiently. My main emphasis after dealing with the injury is prevention. This involves specific rehab for the injury and other strategies related to work or sport which may help to decrease injury in the future. For those who are injury free implementing preventative measures are just as vital.
Ice or Heat?
To keep this simple, if an injury occurs or you feel a niggle; ice is always used in the first 48-72 hours of occurrence. This slows down the breaking down of tissue caused by trauma and also helps decrease the pain and swelling. You usually apply ice for 20 minutes every two hours. After a few days if you still have pain and limited function however small seek help from an injury specialist. Once the injury has passed its 3rd day you can change to heat treatment if swelling has gone down. It is usually applied for 30 minutes at a time. Ice and heat can be dangerous make sure you follow all guidelines given in my articles on
For chronic (long term) injuries where there is inflammation (swelling, heat, redness, pain) ice massage is useful. You can use an ice cube or make your own ice massager by filling a polystyrene cup with water and freeze, to use just tear off the top of the cup. If you feel muscle aches, tiredness and stiffness heat can be beneficial, you can use a hot water bottle, wheat bag or have a bath or hot shower.
You can use ice and heat as an aid to training. Use heat before exercise with light massage as well as completing a full warm-up. After you can use ice treatment, this can help to decrease any minor injuries or irritations.
If unsure on what to use always ask an injury specialist.
In future newsletters you can expect tips on injuries, treatment, rehabilitation and prevention. If you have any questions you would like to post email
Scarborough’s Sport Hall Fun
Mark Cawte has submitted this very interesting account of the good work as well as the declared good fun, that takes place on Tuesday nights. Hopefully there will be more from our club coaches in future editions.
“ Our Scarborough junior athletes experienced some of what the Pickering athletes have been doing over recent years, as Sue Lawal lead the coaches delivering coaching in a range of fun events. This included a mixture of sprint and distance running events, hurdle and co-ordination skills (and for the older athletes actual hurdles coaching), various jumps and throws. The sessions generally finished with fun relays, with other athletes, young and old, dragged in to even up the team numbers.
Special performances included Shaun Walker’s 100m-shuttle run in 30.0 seconds, not bad considering that includes nine turns ! The former Olympic events of Standing Long and Standing Triple Jump appeared. Though in the days of the early modern Olympics no-one ever thought women would ever be doing triple jumping, and there were many myths to say why they shouldn’t! Emily Martin with 5.10m was one of three athletes over 5 metres in the Standing Triple, along with Shaun Walker (5.30m) and Sam Harper (5.02m). In the Standing Long Jump, the best athlete by a massive 22 centimetres was young Lucy Rose with a very impressive 2.14m. In the indoor throws, many athletes could have done with a longer sports hall, especially Jazz Forbes-Brown, who with the Bull-nosed Javelin would have certainly gone at least 30 metres had it not meet the end wall (very high up). Then, in an event peculiar to Sports Hall, the speed bounce, athletes had 20 seconds to jump backwards and forwards over a low block. Four athletes managed 48, Jack Anderson, Naomi Faith, Selina Gyte and Lucy Schofield while Karl Herrington managed 49.
Most importantly, though, the athletes grasped skills essential to good all-round athletics and improved their performances during the couple of months. In fact, some improved so much, that four people where highlighted as the most improved ‘junior’ and ‘senior’ boys and girls in the squad, namely: Sam Harper, Karl Herrington, Zoë Allcroft and Emily Martin. All who had done a couple of session or more achieve certificates, including a number at the bronze level. But well done to all the athletes and coaches, and let us see if in the New Year we can improve even more!
Hopefully, in February, the Scarborough youngsters will be able to show the Pickering athletes just how well they have learnt as we are planning a challenge match!”
Shoe Review
Club members may wish to share their opinion of shoes they have bought recently. I can include what they have to say, along with what the manufacturer or retailers claim, to attempt a balance. No doubt many of the club's experienced runners have bought shoes that never lived up to the hype, and conversely may have been pleased with some models they have bought at a bargain price. Please let me have your views.
This is the time of the year for many road runners, when thoughts turn to the proliferation of road races in the Spring, culminating in the big city marathons in April, such as London, Boston and Rotterdam. For those runners who have a neutral running action, and are themselves light, they may therefore seek to gain speed by wearing racing shoes. Informed opinion states that for others, the advantage gained would be negligible, and could lead to a running injury. For those like myself, who dislike wearing 'control' shoes which are invariably heavy, here are my thoughts on two models I have been using for a few years now.
Brooks T5.
This shoe has recently replaced the T4, a model which I wore out two pairs, as I tended to use them for faster paced running, which in reality was runs other than early morning slow runs! The T5 is of course meant to be an improvement on the T4, and does indeed seem slightly more robust in the sole.