Page 1 Swanley &District AC Newsletter Swanley &District AC Newsletter Runners Shorts The happy family but only one wheel on his bike!! Stretchy Sal A sunny day at Blean! EA new eCard Swanley AC Xmas do! Wipeout! Inside this issue: Athlete Profile— Stuart Nicholson 1 Sally’s Tips 2 Achievements 3 Cooking with Caro- line 3 Panther News and Races 3 Race report 4 Committee News 5 Newsletter No7 November 2010 When did you first start running? I have always been involved in sports and running was a good way to try and keep fit for them all, have run for many years! When did you join the club? I think it was in 2006, though I did run in an cross country as a guest the year before! What is your top training tip? Stop looking at your watch and just enjoy it! What is your finest achievement in running? "Encouraging" a student to take up Ath- letics, he now runs for Tonbridge AC and this year has won the Kent Schools Cross Country, the Kent Champs, the Southern Champs and in August won the English 800m title in his age group. Can you tell us a little something about yourself that no-one else may know? I did the White Oak triathlon a few years ago (my one and only attempt to date) I got all my equipment ready the day be- fore and dismantled my bike so that it would fit in the car. On the day of the event I drove to Swanley and realised I had left the front wheel of my bike at home! I have not done a triathlon since! Which athlete inspires you the most? Anyone who has set a goal and achieved it at any level. Athlete Profile—Stuart Nicholson—nice pic! In this issue—Look out for! Do you have an ultimate running goal and what is it? Ultimate goal would be to be able to run free of injury! What is your favourite race and why? I prefer running in the all the cross country events but my favourite event is the Kent Champs at Detling Hill due to the weather. Ran it three times, once in the snow, once in dense fog and the next year in torrential rain ...... it will be sunny next year! What is your favourite running shoe? I normally wear Asics trainers. What is your favourite music track to run to? The original "Don't Stop Believing" by Journey.
Transcript
Page 1 Swanley &District AC Newsletter
Swanley &District AC Newsletter
Runners Shorts
The happy family but
only one wheel on his
bike!!
Stretchy Sal
A sunny day at Blean!
EA new eCard
Swanley AC Xmas do!
Wipeout!
Inside this issue:
Athlete Profile—
Stuart Nicholson 1
Sally’s Tips 2
Achievements 3
Cooking with Caro-
line 3
Panther News and
Races 3
Race report 4
Committee News 5
Newsletter No7
November 2010
When did you first start running?
I have always been involved in sports
and running was a good way to try and
keep fit for them all, have run for many
years!
When did you join the club?
I think it was in 2006, though I did run
in an cross country as a guest the year
before!
What is your top training tip?
Stop looking at your watch and just
enjoy it!
What is your finest achievement in
running?
"Encouraging" a student to take up Ath-
letics, he now runs for Tonbridge AC
and this year has won the Kent Schools
Cross Country, the Kent Champs, the
Southern Champs and in August won the
English 800m title in his age group.
Can you tell us a little something
about yourself that no-one else may
know?
I did the White Oak triathlon a few years
ago (my one and only attempt to date) I
got all my equipment ready the day be-
fore and dismantled my bike so that it would fit in the car. On the day of the
event I drove to Swanley and realised I
had left the front wheel of my bike at
home! I have not done a triathlon since!
Which athlete inspires you the most?
Anyone who has set a goal and achieved
it at any level.
Athlete Profile—Stuart Nicholson—nice pic!
In this issue—Look
out for!
Do you have an ultimate running goal
and what is it?
Ultimate goal would be to be able to run
free of injury!
What is your favourite race and why?
I prefer running in the all the cross country
events but my favourite event is the Kent
Champs at Detling Hill due to the
weather. Ran it three times, once in the
snow, once in dense fog and the next year
in torrential rain ...... it will be sunny next
year!
What is your favourite running shoe?
I normally wear Asics trainers.
What is your favourite music track to
run to?
The original "Don't Stop Believing" by
Journey.
Page 2 Swanley &District AC Newsletter
Sally’s Top
Tips
The baby theme
continues this
month with
congratulations to
Justin Deery on the
birth of the newest
Deery family
member.
Sporting quote
And the line up for
the final of the
women's 400 metres
hurdles includes
three Russians, two
East Germans, a
Pole, a Swede and a
Frenchman
David Coleman
Try this simple stretch to keep your hip flexor
muscles balanced and flexible. The hip flexors
are a group of muscles that bring the legs up to-
wards the trunk - hence these muscles are very
important for runners, especially when running
uphill!
Beginner version:
Begin in a forward lunge position. Place your
hands on your front knee. Keep your body up-
right – tighten your abdominal muscles to keep
your lower back in a neutral position.
Press your hips forward until you feel a stretch
in the front of your hip, groin and thigh (of the
back leg).
Hold the stretch for 20-30 seconds, release and
repeat on the other leg.
Remember always stretch within your individual flexibility limitations – do not force
the stretch. With both versions ensure you keep your front knee in line with or behind
your ankle. Do not move your front knee in front of your ankle. The aim is to maintain
a neutral and stable pelvis – do not twist / rotate your pelvis whilst performing the
stretch.
Begin in a forward lunge position; drop your
back knee to the floor. Tighten your abdominal
muscles to keep your lower back in a neutral
position.
Raise your arms and hands up over your head
and look up.
Press your hips forward and down toward the
floor and feel a stretch through your stomach,
hip, groin and thigh (of the back leg).
Hold the stretch for 20-30 seconds, release and
repeat on the other leg.
Advanced version:
Page 3 Swanley &District AC Newsletter
Panther Races
KFL Swanley Park
Nov 14th
KFL Fowlmead, Deal
28th Nov
KFL Knole Park,
Sevenoaks Dec 19th
Minnis Bay,
Birchington —
9th Jan
Each race is approx. 2
miles.
Kent XC series (not
the same as the
KFL)
Danson Park, Bexley-
heath Nov 13th
Swanley Park, 4th
Dec
Panther News……...
Not much in the way of Panther news
this Newsletter—why? The editorial
team are expanding their publications
and planning a quarterly Panther
Newsletter starting in December.
One snippet however that can’t go
unmentioned is the great start to the
KFL season. James Graves beat the
field and was first home in 7:34! He
was also first past the post at
Wilmington on Oct 31st—Well done
James
No picture of the great events, he was
too fast and was just a blur!!!!!
Cooking with Caroline
Rolled Scones
What you need.
8oz Self raising flour
3oz Butter
2oz Sugar
Milk
Maple syrup or jam
Dried fruit/ nuts
What you do.
Rub together flour, sugar and butter until like bread-
crumbs. Mix with enough milk to make a soft dough and
pat out into a rectangle ½ inch thick/
Spread syrup, jam or whatever you fancy and then sprinkle
on either dried fruit or nuts (or both) to leave an even but
not too thick coverage.
Roll up like a swiss roll and cut into inch thick slices. Lay
on a floured baking tray. Cook at 180˚c until golden.
Well done to all those completing
Beachy Head Marathon—Mike Tucker
was first home in 4:30. Sue beat her
previous PB by 8 mins.
At Wilmington 10k—Malcolm, Andy
and Mathew all set PB’s. Malcolm was
home in 38:07
Well done everyone
Achievements
Not got a sweet tooth—never fear, Caroline is here!
Prepare as above but with 2oz of butter, 3oz of cheese, a pinch of cayenne pepper,
pinch of mixed herbs and a pinch of sugar. Spread Marmite or Balsamic glaze (or
similar) instead of syrup. Add seeds or olives etc then roll, cut and bake as above.
Please note, all recipes have been extensively tested by willing volunteers—
sometimes going back for seconds or thirds to make sure everything was okay!!!!!!
Winter coaching plan
Don’t forget to check out Mike’s winter
coaching plan on the website. If you
fancy a tough hill session, try Monday
night at Temple Hill in Dartford.
Page 4 Swanley &District AC Newsletter
Race Report
A new feature based
upon the runners view
point
Hopefully this will
give you a slightly
different view to the reports you may have
seen in the past. We
hope to cover races of
different duration and
terrain.
Thanks to speedy
Malcolm for the first
report—enjoy.
Sporting quote
That's the fastest time ever run - but it's not as fast as the world record.
The first KFL XC race in the 2010/ 2011 season began in Canterbury on 24th Octo-
ber on a dry & sunny but chilly Autumnal morning that had my fellow Swanley
runners debating on whether to wear gloves or a second layer rather than in previous
years I understand when runners were left shivering in the wet & windy conditions.
The fabulous (and huge) new Swanley AC all weather tent was erected by Mike
Baron & Caroline Burley, rumour has it that this all took place in a little under 10
minutes so a job well done.
This was my first XC race in the KFL series, the two previous seasons I had man-
aged to watch a few races from the sidelines, some in driving rain, others in winter
sunshine so was looking forward to racing off road. I’d done the hill training at Temple Hill, trotted round Joydens Wood a few times in training and raced the sum-
mer 5K series so felt prepared for the challenge of a 5 miler.
347 runners took part from 18 different clubs. Swanley AC had 8 men and 4 ladies
running. The course itself required nothing more than trail shoes, grit and determi-
nation and was relatively flat I understand compared to some upcoming races in the
series. It started with a one and a half loop of the common to string out the runners before diving into the woodland tracks of Blean woods, some slippery and rutted
but soft-ish under foot. It was a case of heads down, try not to twist anything, avoid
the odd dog walker before eventually emerging 5 miles later for a 200 meter dash to
the finish line.
All Swanley AC runners finished unscathed. The top three Swanley men were Nick Varley 13th, Mike Baron 20th and myself in 36th position. For the ladies it was Caro-
line Burley 186th, Jane Blackmore 191st and Sally Kyle 232nd. After the first race
we stand as a team in 10th place. Well done to all of us that took part, I expect there
will be more runners from our club at the next outing as its on our home turf in
Swanley Park so lets hope we can move collectively up the score board with our
home advantage.
Personally I’m planning on more hill training ready for the next race as I was taught
a lesson in xc running by the Swanley masters Nick Varley & Mike Baron whom
showed such great agility and pace on uneven ground. I’d encourage all of us to
give it a go as its great fun. I’ll try and remember to take some biscuits next time too
unless Caroline decides to do some cooking Saturday afternoon!!
MP
Who has caught Total Wipeout on the telly?
In the near future you may see a familiar face battling those devious obstacles!
Michelle’s husband Peter went to Argentina to take part in this show, lucky or
what!!!! News of how he got on as soon as we have it!
