Nov / Dec Newsletter
Running, racing, training, since 2009, together. November 2014
Welcome to our bi-monthly newsletter about our running club, here in Paphos. It includes
information about the races we’ve participated in, our results, any general information
about us and what preparations we’re doing for upcoming races.
September / October
Well there were a lot of races in these
two months and we managed to
compete in the majority of them. Here’s
a summary of the results.
12th Sept: Charity fun run starting from
St. George’s Chapel. A number of
members supported this charity and
contributed towards raising €3000 for
cancer.
5th October: Bournemouth Marathon. Kiran travelled back to the UK and competed in this
marathon, finishing in 5 hours and 20 minutes. A great result considering he said he’d never
compete in another marathon again, after last year’s Athens Marathon. Here’s a photo of
him at the last meeting, showing off his well deserved medal to the rest of us.
Nov / Dec Newsletter
Running, racing, training, since 2009, together. November 2014
27th Sept: Magical Mystery Tour in Troodos. Ian and Andy reckoned this was a great trail run
and they finished 6th and 32nd overall.
10-12th October: Adventure Trail Camp. This was a series of runs held over 3 days in various
parts of Cyprus (both North and South). Ian competed and said it was a well organised
event, all off-road.
10th October: Larnaca Sprint Triathlon. Tracey finished 4th in her age group, completing the
course in 1 hr, 18 minutes and 38 seconds.
26th October: Stellios Kyriakides Road Race. This is a
10K race from Statos-Ayios Photios and a lot of
members turned up – mostly because the prize for
completing the course was a bottle of wine. But
before the race started, some of our members
decided to do a few stretching exercises
Nov / Dec Newsletter
Running, racing, training, since 2009, together. November 2014
As you can see from the photos, a lot of our members won trophies for their particular age
groups and these are.....
Dave D 1st, John 3rd, Barry 3rd, Gerry 2nd.
Debbie 1st, Claire 2nd, Catherine 1st, Fiona 1st, Jenny 2nd, Christine B 1st and Gill 1st.
12th October: Chicago Marathon: Mark Cyl finished in 3 hours, 22 minutes and 56 seconds.
Club Membership
We had a great couple of months, welcoming new runners to the club – Lee Hinton, Mandy
Maskell, Christine Bell, Mark Cyl and Chris Coleman
Bi-monthly meeting
Our next bi-monthly meetings at DT’s Sunset Bar will be on 8th December 2014.
November / December
There is only one topic on everyone’s mind for the upcoming months – ‘what am I going to
wear at this year’s fancy dress run?’ This year it’s on Sunday 7th December, starting and
finishing from DT’s Sunset Bar. The route will be a tortuous circuit along the seafront down
to the harbour and back.
20-23rd November is of course the Cyprus International 4 Day Challenge, and this year is its
10th anniversary. Our brave runners will, over the 4 days complete
6 km timed run on asphalt
11 km run from Beach to Pano Arodes – a climb of 300 m
Half marathon from Smigies picnic site in the Akamas to Toxeftra Beach
10 km road race around Paphos.
Here are some of the club members training for the event.
For details of other forthcoming races, see our race calendar on the website.
Nov / Dec Newsletter
Running, racing, training, since 2009, together. November 2014
Are you really slowing down? I am indebted to our club member, Ian for submitting this article for inclusion in our newsletter. It’s
about measuring your performance, regardless of your age, sex and races you compete in, against
other runners and yourself. It’s a fascinating article and I’ve included an extract of it here...
Measuring our Performances So how do those of us who are slowing down assess our success in the battle with nature? Are we
slowing more or less than we should expect?
One of the problems with answering that question is that there are very few races in Cyprus and still
fewer local races so it is very difficult to post a series of times at, say, 10k each season and to get an
idea of the extent of the slowdown from those times. At best we might get to run a 5k, a couple of
10k´s and perhaps a half marathon.
Fortunately there is a tool which enables you to assess your performance and to track that
performance over time. The tool is the World Amateur Veterans Association (WAVA) Age grading
calculator, it´s easy to use and free. Here’s the link to it
http://www.pinebeltpacers.org/AgeGrade/newwava.html
WAVA Screen Shot
You can see I have entered my own marathon PB set when I was 32. That performance converts to a
WAVA rating of just under 76%. So how does that compare to other performances? Am I slowing
down?
Well three years ago I ran the Limassol half marathon, here´s the calculator for that race:
Nov / Dec Newsletter
Running, racing, training, since 2009, together. November 2014
My WAVA rating for that race was 81.7%, significantly better than my best marathon performance.
The article goes on to show you how to compare your rating against others and how to use it to
improve your rating. The full version of this article is available on Facebook, and here is a link to it...
https://www.facebook.com/download/1498446637107320/WAVA_calculator.docx
Nov / Dec Newsletter
Running, racing, training, since 2009, together. November 2014
Handicap
The Club Handicap is a series of 5 races, run twice, over 10 months giving 10 races in total.
Participants are awarded points depending on their individual performance. Then each
participant’s best 6 results are counted towards their final position in the League Table. If
you don’t want to compete in every event, you don’t have to, although by doing so, gives
you the maximum chance to win. The races are:
Name your own time Beat the clock
Pace control Staggered start
Guess the distance
We have almost completed the series and the positions so far are shown in the table below.
RACE
NAME 1 2 3 4 5 6 7 8 9 10 TOTAL POINTS FIONA 40 70 40 90 20 100 80 40 60 540
JANET 80 20 60 60 20 50 40 70 90 490 *
DAVE 90 20 80 20 20 80 70 50 20 450
JENNY C 100 X 20 100 20 20 20 70 20 370
DEBBIE X 90 50 20 60 X 30 60 50 360
COLETTE 30 X 90 80 20 X 20 90 20 350
SUE B 70 20 20 70 20 90 20 20 20 350
GEORGE X X X 100 X 20 X 60 80 90 350
JOHN 30 90 X 40 20 20 20 50 20 290
BARRY X 20 X X 80 40 50 X 100 290
IAN X X 30 X 20 30 100 70 20 270
CATHERINE 20 50 20 50 40 20 20 20 30 270
KIRAN 60 50 X 20 20 70 20 X 20 260
SUE C 20 30 70 30 20 60 20 X X 250
GILL 20 X X X 70 20 90 20 X 220
LEE X X X X X X 20 100 40 160
ANTHI 20 X X 20 100 X X X X 140
ANGELA X X X X X X 30 20 70 120
GERRY X X 20 X X X X 80 X 100
NIC X 100 X X X X X X X 100
MARK X X X X 90 X X X X 90
PATRICK X X X 20 50 X X X X 70
CLARE X X X 20 20 X X 20 60
GEORGE Mc X 60 X X X X X X 60
ANDY X X X 20 X X X 30 50
MARGARET 50 X X X X X X X 50
EDI X X X 20 30 X X X 50
CHRIS X X X X X 20 X X 20
JAN 20 X X X X X X X 20
JOHN Mc X X 20 X X X X X 20
Nov / Dec Newsletter
Running, racing, training, since 2009, together. November 2014
All members and especially visitors are most welcome to join in these races. The races start
from the Corallia Beach Hotel at Coral Bay at 08.00am the first Saturday of every month. The
next handicap race will be Saturday September 6th at the Corallia Beach Hotel. It will be Pace
control over two laps starting punctually at 7.30am.
Please see the Monthly Training Schedule on the website in case of time changes. Any
handicap queries please contact Alan B, mobile no. 99121754.
Paphos Running Club
Website: www.paphosrunningclub.org
Facebook: https://www.facebook.com/groups/paphosrunningclub/
Contact: Allan +357 99 961441
Contact: Debbie +357 99 170738