Run and Talk – or Just Talk

I don’t know about you but, if I’m injured and out of action, I find it quite difficult to look at Strava, or the HJ Facebook page. The frustration at being unable to run is heightened by the sight of all those miles being logged by my fellow runners. This came up in discussion on Sunday just past when the HJ mental health champions met at Horsham Park as part of the ongoing effort to showcase the club as a welcome environment for everyone, regardless of ability. 

It’s fair to say that this hour-long experience forced us to confront any tendency to self-consciousness. When you’re doing drills that make you look like socially distanced morris dancers, and members of the public (and indeed members of Horsham Joggers) are pointing and staring at you in open puzzlement, you can’t let it bother you. 

Only one person who wasn’t already a member turned up, which was fewer than was hoped for but possibly more than expected. All power to the young lady, who joined in with a smile, and expressed genuine gratitude at the end of the session. Not long arrived in Horsham from Brazil she was looking for a way to meet people and get back into exercise. It was worth everyone being there to be able to extend a welcome. 

It prompted a chat about the social lifeline that running with a club can provide – and the fact that this lifeline is required even (and possibly especially) when people are injured and unable to participate. So it’s important to flag that the first Tuesday of every month, which is designated for a Run and Talk get-together at The Bridge leisure centre, is open to all members even if you’re sidelined for a while. 

Come down and have a warm drink anyway and chat to your fellow Joggers. Everyone knows what it’s like to be out of action. You can explain and complain, they can offer tea and sympathy.

We can call it a ‘Whingery Clinic’

Talk, Talk – Life’s What You Make It

We have two slightly more structured talking events coming up, while we’re about it.

On 27th October, and related to what we’ve just been discussing, Tony Schofield of Hands On Sports Therapy will be giving a talk on common running injuries, looking at both prevention and treatment. Look out for the details coming soon (and check out his article below…). 

The second talk might be subtitled ‘Butter Wouldn’t Melt’. Endurance athlete Nick Butter, who has become the first person to run a marathon in every country in the world – and there are 196 of them! – will be giving an exclusive talk to HJ members on Thursday October 7th. Nick is in the midst of his ‘Inspire Tour’ and can also share stories of another recent feat – completing 200 marathons in 128 days running round the coast of Britain.

To reserve your free place, use the booking link below.

Time: 18:15 for 18:30 start

Venue: Horsham Sports Club, Cricket Field Rd, Horsham RH12 1TE

https://bookings.horshamjoggers.co.uk/n10047e4a14c03725f715448930c8d94a7d66f6128b5169d9abc573694b9e6c4a70aa?fbclid=IwAR3Yl_ta1ALG1t2ujPimqV-S8Z4H9qFdj9UaVIY4Uzg9_hQ9leIW-I-yKXQ

First come first served and numbers will be limited.

Join The Guides

Now, here’s a worthwhile opportunity. England Athletics are delivering a number of Sight Loss Awareness and Guide Running workshops across the country over the next three months, designed to enable people to support visually impaired (VI) runners by acting as a guide runner and promoting VI-friendly athletics and running opportunities. There is a cost associated, but it could be borne by the club if any members are interested. While there are currently no courses scheduled locally the club may also consider paying travel and accommodation costs, depending on demand. 

A Bridge Too Far

It has been noted that some members would like to see a little more variety in terms of club run starting times and locations. So on the third Tuesday of every month the Run Leaders are going to post their planned sessions to the Facebook group and on other social sites. Session details will include pace, start-time, and meeting point. It is possible that mixing things up in this way will reveal where all the Run Leaders live. 

Well I’ll be dog gone

We have had some enquiries recently about bringing dogs and buggies (presumably containing children, but possibly also containing dogs) along to organized HJ events. Sadly we are not able to accommodate this, unless specifically stated (for example, if an event were designated ‘canine cross’). 

This is partly due to insurance reasons and partly to do with the fact that we are trying to mitigate against some frustrating Google search confusion with Horsham Doggers – an unrelated organization but one which, somewhat unhelpfully, is also understood to convene occasionally at The Bridge car park. 

It’s time for Swiss (Ball) Tony!

Thanks once again to Tony at Hands on Sports Therapy (based at The Bridge) for supplying another excellent piece on running health!

Hi everyone, in my first post last time around I briefly spoke about how we can pick up niggles and injuries and the relationship between `Load` and `Capacity`. One of the ways to help reduce this was to go through some simple strengthening exercises.

Strengthening is such an important part in anyone’s training, it has the potential

to reduce your injury risk by correcting muscle imbalances and improving muscle

activation, as well as increasing the efficiency of your running biomechanics which

results in improved running performance.

Now, quite often when I advise someone to go through some strengthening they

immediately think they’re going to have to join a gym or go out and buy some

special equipment. But this simply isn’t the case, you just need a bit of guidance.

So how often should we be doing something? I would say if you can manage to

find 30 minutes 2-3 times a week it’s a great starting point and you will see some

positive benefits. For those runners out there that run 5-6 times a week I often get

asked how can they fit these extra sessions in? Even if you can find time for one

session each week it’s better than not doing anything at all. Now, this may be

controversial for some but if you are still struggling to fit a strength session in, then

in my opinion, you will get more benefit from dropping a run to put that strength

session in!

Here are my best exercises for runners.

1. Calf Raise

You can progress this by completing single leg rather than both at the same time. You can also do this with a slight bend to the knee to engage your Soleus muscle.If you wanted to add some further load then hold onto something or put a rucksack on with a few heavy books in, anything really to make yourself heavier! 

2. Single Leg Bridge

Ensure you squeeze your buttocks throughout the movement and push through your heel to lift up. If this is a struggle then complete initially on both feet and work up to a single leg movement. To get your Core muscles working try folding your arms across your chest rather than on the floor as shown in the picture.

3. Bird Dog

Tighten up your abdominals for this one and try to keep the body as still as you can not allowing the balance to sway left and right. If you master this then try to make small circles with your

hands and feet while in the outstretched position.

4. Crab Walk

Sit yourself down into a ¼ squat position but don’t let the knees come forwards, instead stick your bum back. While maintaining this position step as wide as you can to one side. Make sure you don’t scuff or slide your feet when steeping and try to maintain that squat position. You’ll definitely feel it in the glutes!

5. Resisted Hip Extension

Bend the knee on the standing leg a little more than is shown on the picture. The moving leg

should be extended backwards but also out to the side, at a 45 degree angle.

6. Goblet Squat

Keep your weight to your mid foot or heel rather than on the ball of your foot. Try to sit down onto an imaginary chair without allowing your knees to come too far forward and maintaining an upright body position. You don’t need a dumbbell/kettlebell, you can use a bag of spuds or similar!

7. Single Leg Squat with Isometric Hip Abduction

Ready to work hard on this one?! With the ball placed in position gently apply pressure with your bent leg into the ball, this creates an isometric contraction and you should feel it in the outer Glute. Once you feel this sit down on the standing leg maintaining weight through the heel not allowing your knee to travel too far forward. Also make sure your standing leg doesn’t drop inwards. 

The above exercises are my personal favourites that I give out as rehab to help runners strengthen. They’re not a one size fits all so if you give these a try and – if you feel any issues – then stop and get in touch. If you’re struggling with pain or injury prior to doing any of these then please don’t attempt these in the hope it will make you better, get things looked at properly by a professional. I would always recommend starting the exercises with 6 repetitions over 2 sets and gradually build up to a maximum of 10-12 reps x 3 sets.

Give them a go and let me know what you think.

Thanks for reading,

Tony

Hands On Sports Therapy

Results!

Thanks as always to Chris for compiling the results. Please note it was not possible to sort the Brighton Half and Marathon results according to club so we could not be sure to identify everyone. So congratulations to everyone who took part in Brighton – particularly in the longer race which, technically, surely qualified as an Ultra Marathon this year. Let’s hope they have enough money in the pot for a new trundle wheel. 

• 14 Horsham Joggers attended the Littlehampton 10k in early September. Starting along the promenade the run takes in central Littlehampton and residential Rustington before a stunning seafront finish near the iconic East Beach Cafe. Chip Times: Stephen Entecott 00:52:33, Barnaby Smith 01:29:41, Jane Footer 01:07:36, Warren Marks 00:50:03, Kath Barnes 01:03:52, Penny Sanders , Lee Jestico 00:36: 05, Lisa Jestico 00:57:29, Debby Scull 01:22:48, Ian Hines 01:27:22, Andrew Puttick 00:39:53, Michelle Hepple-Haines 00:50:05 , Emma Chapman 00:58:46 & Tracey Jones 01:08:48
•  12 Horsham Joggers attended the Arundel 10k run. Starting in Arundel Park, the route enters the grounds of Arundel Castle via the St Marys Gate and then exits over the drawbridge into the park for the finish and combines a mixture of tarmac and grass track. Runners chip times David Jones 00:42:39, Louise Johnson 01:00:47, Lorraine Hunter 01:04:27, Chris Wigby 00:44:11, Alan Pettitt 00:48:53, Sue Hensman 01:09:48, Andy Jefford 01:01:58, Christine Velarde 01:10:58, Claire Tilson 01:12:49, Karl Anderson 01:03:26, Linda Morris 01:44:44 & Jane Adams 01:16:31
• James Tombs and Chris Yeomans attended Marks 200^th Marathon on the Highdown hill by Sussex Trail events to complete 10 loops with over 3000 ft of elevation. Watch times: James Tombs 04:09:34 & Chris Yeomans 04:31:37.
• The Rye Ancient Trails race took place on Sunday, September 12th 2021. This scenic and challenging 30km multi-terrain race starts and finishes in the medieval town of Rye, East Sussex. The single-lap route winds its way through ancient woodland, orchards and farmland on trails, footpaths and quiet country lanes, linking the Norman churches of Rye, Iden, Beckley, Northiam and Peasmarsh – a true steeplechase! 30k: Ian Wilcox 03:47:57 & Rob Jochimsen 03:55:57. 15:k Julie Jochimsen 01:50:13

ED Whilst we try to include as many of you as possible in the results round-up, we will not always capture everyone. If you would like a mention, or know someone who should be recognised for their running achievements, please do let us know!

Also, huge thanks to Roger Johnson for organising a fantastic Horsham Round on August Bank Holiday Monday, and well done to everyone who ran or supported. It was great to see so many HJers together in one place again! We hope you enjoyed the day, and the fantastic food afterwards.

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Calendar

29 SEPT, WED

HJ Committee Meeting

3 OCT, SUN

Chichester Half Marathon

Heron Way 10k

London Marathon

South of England Athletic Association AGM (papers available, contact club)

6 OCT, WEDS

1800 – 1900 

England Athletics pre-AGM Board webinar

Details here

10 OCT, SUN

Brighton Half Marathon

Guildford 10k

Downslink Ultra

17 OCT, SUN

Great South Run

23 OCT, SAT

England Athletics AGM

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ED: in the last newsletter you would have hopefully read about our inaugural Tony Johnson Award, which was presented to Steve Wright after his efforts for Team HJ during the South Downs Way Relay back in July.

Steve was honoured to receive the award and to keep Tony’s memory alive at an event that he loved.

Steve is pictured below with team captain Paul Davis.

Big thanks also to Paul Aylett for his superb craftsmanship in making the fantastic trophy.

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Thank you as always to Mike Hibberd for another great news round-up!

If there is anything you would like featured in the next newsletter, or a special mention for someone, please drop us a line!

Uh-oh… It’s Friday the 13th!!

Clandestine meetings. Arcane rituals. The blooding of tender new recruits. All on the most cursed of nights. That’s right, it’s the Horsham Joggers Annual General Meeting! New disciples Julie Jochimsen and Lee Jestico, plus incoming Overlord Paul Morley, will enjoy their initiation ceremonies. Meanwhile Stephen Entecott and Margaret Wadman will be released from their bonds with thanks for all their hard work and bid never to speak of the macabre events to which they have borne witness.  

Afterwards there will be a human sacrifice social event at Horsham Cricket Club, which starts at 8pm. You don’t have to go to the AGM to attend the social, and capacity is limited to 100 people. You’re encouraged to bring a plus one if you’d like and it’s a great chance to meet the new chairman and get him to buy you a drink! Please let us know if you would like to attend!

We Shall Endure

There is more than a hint of masochism to running as an activity of leisure. For some reason we enjoy making ourselves wince and suffer. There are times when it seems we measure our pleasure in units of pain. And times, too, when the enjoyment exists almost entirely in the experience of having finished. Wasn’t that just the most fun, we tell ourselves as we pay the physio or hobble up a flight of stairs. 

There must have been some deep digging by the HJ representatives taking part in the rescheduled Endure 24 event in July. Two teams of six competed in the event which requires participants to take turns to run a five mile loop constantly for 24 hours. 

The ‘Run Now, Beers Later’ team, featuring Hadley O’Dwyer, Luke Minogue, Harry Wilcox, Trevor Barret, Simon Mills, and Tom Rob logged a whopping 185 miles, bagging fourth place overall in the process. Meanwhile the ‘Not Enough E’s’ team (naming explanation required…) of Philip Liberman, Claire Miller, Thomas Jack Ikin, Ryan Moorey, Richard Speller, and Michael Saunders covered a highly impressive 140 miles. 

In a similar vein we had a team at the South Downs Way Relay, the 100 mile race where teams of six run three legs apiece across the somewhat undulating footpath. On that one I can speak from experience. It’s brutal. Dom Wakefield, Paul Davis, Russ Kemp, Derry Jarvis, Andrew Wright, and Steve Wright completed the course in 13 hours and two seconds, which is great running. 

Congratulations to all of you. 

And the winner is…

And on the subject of those who shall endure, the SDW Relay was chosen by the club as the focus of the inaugural Tony Johnson memorial award. The award, hand crafted by our own Paul Aylett in Tony’s memory, is to be presented to the team member who demonstrates standout performance, determination, and perseverance – all attributes that Tony possessed in spades and demonstrated countless times on the Downs. 

In an event that requires these characteristics from all participants it will always be a tough call. This year the award went to Steve Wright, who put in some fantastic times. Congratulations, Steve, on being the first recipient of this special award.

In the heat of the night

Staying with the South Downs, Chris Yeomans and Alan Pettitt went out under the stars in the Midnight Marathon. The race starts at Queen Elizabeth Country Park and wends its way across the Downs with a full moon and clear night affording beautiful views of the surrounding villages and a stream of twinkling head torches. Chris finished in 04:48:41 and Alan in 05:31:12. Well done chaps.

Additionally, Alan completed the Serpent Trail 100k in 14:16:32, taking first place in his age group. Good man. 

And there’s more

On 10^th July Victoria Saunders completed the Race to the Stones 50K, her first 50k and thoroughly enjoyed the experience and the fantastic scenery on the Berkshire/Oxfordshire Ridgeway trail. Race time 07:49:49.

On the same day six Horsham Joggers competed in the Humanity Direct Chiltern Challenge, a 50km looped route covering some of the best of the Chilterns countryside. Race times Matt Whyman 05:51:16, Alan Pettitt 05:51:17, Brian Frost 06:03:30, Helen Woods 06:43:54, Emma Whyman 07:48:20 & Ethel Whyman 07:48:23.

Twenty Horsham Joggers competed in the Run Wisborough 10k & 5k event at Wisborough Green. For the 5K we had Dean Angell 00:19:04 4th place, Jo Tomlinson 00:26:34, Andy Jefford 00:30:20, Ian Bunch 00:31:22, Jane Footer 00:32:08, Lorraine Hunter 00:32:29, Diane Berry 00:32:29, Libby Allen 00:33:32, Coral Kennedy 00:35:43 & Margaret Wadman 00:36:31

For the 10k we had Gary Tomlinson 00:36:57 4th place, Andrew Puttick 00:41:53, David Malins 00:43:20, Gareth Sear 00:43:55, Michael Catlow, 00:44:06, Harry Wilcox 00:44:17, Andi Marfleet 00:44:59, Simon Holmes 00:47:24, Bharat Pancal 00:47:46 & Rachel Hamson 00:47:51.

Summer Handicap

Well done to the 60 HJers who took and big thanks to Phil and his helpers for organising a great evening. It was fantastic to have so many members back together again after so long.

It was really close near the end as the stagger unwound, with Anita Mazlo crossing the line to become our new champ followed by Jo Tomlinson and Rob Shapland. Well done to all who participated, helped or watched.

Healing Hands

Now, remember those people we have to go and see when we’ve been enjoying ourselves too much? Here’s the first of a new regular item from one of them. Over to you, Tony:

Hello everyone! For those fortunate enough to not have needed to come and see

me, my name is Tony. I own and operate Hands On Sports Therapy & Injury Clinic

based out of The Bridge Leisure Centre in Broadbridge Heath. 

For a long time now we have had a link with Horsham Joggers offering a discount on our services and support to the club whenever required. I have recently been asked by your

committee to contribute a regular slot in your newsletter with a view to give some helpful advice and tips on all things injury related. If there were any particular subject areas you would like me to address or if you have any burning questions that I can answer then please drop me an email, tony@handsonsportstherapy.org.

So, I thought for my first entry I would address one of the main reasons why you

pick up all those little annoying niggles. If not dealt with they can then develop into injuries that potentially could stop you from your normal exercise regime. Now, unless you have tripped, slipped or done something else to yourself, one of the main reasons for picking up a niggle is the good old `too much, too soon` scenario. 

We’ve all been there! This seems particularly relevant as COVID restrictions are easing and you are allowed to get back to some of your normal activities so you;ve got a little bit carried away! It would also be very relevant to all of those who have been working from since early 2020, as it’s not just about doing too much but also not doing enough! 

I like to describe this to my patients in a simple bar chart. On one side we have the amount of work you are asking your body to perform (eg running frequency, distance, gym sessions etc) and on the other how much your body can cope with. To keep it simple, let’s call this Load Vs Capacity. We ideally

want these two bars to be relatively close together.

When you increase your training volume, let’s say you’re training for a big race, you want to increase the load gradually so it gives your body time to adapt and then increase your capacity.

I’m sure you have all heard about the 10% rule when increasing distance? If you increase your load quite dramatically without giving your body a chance to adapt, for example if you suddenly increase your running distance from 10 miles to 20 miles, then you can create an increased risk of over loading your soft tissues (muscles, tendons etc) and picking up any niggles or injury.

However, the same is also true if you are not as active as you have been in the past then your capacity can go down. As mentioned before this would be particularly relevant for those working from home and finding they are being a lot more sedentary than when they travelled into the office. This can also be the case if you are recovering from another injury or a period of being unwell, your capacity will drop creating a larger distance on the Load Vs Capacity and increasing your risk or picking something up.

So, what can you do to maintain this similar Load Vs Capacity?

• Ensure that any increase to your training volume is gradual so you give your

body a chance to adapt and tolerate the increased load.

• Be mindful that when coming back from a period of being unwell or if you

have taken a break that you can’t go back to where you left things

previously.

• Start to go through some simple strength based exercises as this will help

to increase the body’s capacity to tolerate load changes.

• Make sure you’re allowing time to recover following intense training.

If you have any specific questions or thoughts on this then just get in touch.

Thanks for reading,

Tony, Hands On Sports Therapy.

Horsham Round & Social

Another HJ classic is slated for the August bank holiday weekend. So if you want to get a team together, or even run it on your own, then please let Roger Johnson know at rc.johnson@btinternet.com. 

Pacers needed for Barns Green

The search is still on for pacers at the Barns Green Half and 10k. For the 10k pacers are needed for 45 mins, 50 mins, 55 mins and 60 mins. For the half, 1:30 and 1:35. If you’re interested, get in touch with Jason Walker at jason.walker1@hotmail.com 

Upcoming Events

13 AUG, FRI

19:00 – 20:00

HJ AGM

21 AUG, SAT

David Lloyd Ultra & Relay

25 AUG, WED

19:00 – 21:00

HJ Committee Meeting

30 AUG, MON

Horsham Round

1 SEPT, WED

Sussex Affiliation Due

5 SEPT, SUN

Littlehampton 10k

11 SEPT, SAT

Horsham Riverside Walk

12 SEPT, SUN

Brighton Marathon

Huge thanks to Mike Hibberd for another great round-up. Remember, if there’s anything you would like us to feature in HJ News, please drop us a line!

Codes of Conduct

As “breaking social distancing guidelines” looks set to replace “Netflix and chill” in the Officially Ordered Euphemism Rankings (“oo-er” for short) it seems an opportune moment to turn to matters of public conduct. 

Not for Horsham Joggers the murk and sleaze of Whitehall. Not for us the chumocracy, entitlement, and favours of our Old Etonian masters. We strive for better. (Although a 50% discount at Wakefield’s the Jewellers wouldn’t go amiss. Just sayin’.) 

Anyway, as we look to uphold the highest standards of behaviour, we are in need of someone to oversee our activities. The club needs a Welfare Officer, who would be responsible for ensuring that Horsham Joggers is operating within the England Athletics Safeguarding Code of Conduct. It’s an important role and, if you want to know what the Code looks like, you can read about it here.  

Training and support will be provided to whoever fills the role and you should get in touch at info@horshamjoggers.co.uk if you would like to put yourself forward. 

Delay of the Land

Now it wouldn’t be a Horsham Joggers newsletter these days without news of another delay to resumption of full activities. Following the latest guidance we are now looking at bringing the Tuesday night club runs back into service on July 20th. This is a provisional date, of course, and is dependent on further updates from Sajid Javid, who has timed his arrival at DHSC to absolute perfection to become the person who gets to lift the restrictions. No doubt he is busy putting Post-It notes over all the cameras in his office right now. 

A Star is Born

Now, while some people get unwittingly caught on camera, some people were just plain born to it. Our own Mark Aylmore was recently on Horsham TV (yes! It’s a thing) talking about the work of the HJ Mental Health Champions and the #RunAndTalk initiative. At the end of May we spent a Saturday morning in the park to promote the initiative, and it was great to see so many HJs stopping by to lend their support. Meanwhile, Mark took to the airwaves to explain it all to a wider audience. You can watch it here.

Please don’t be put off by the description of the show as: “It’s all about jogging, talking, drinking and getting naked this week on Horsham.TV”. That is absolutely not what happens during Mark’s interview. But don’t let that stop you watching it. 

Summer Handicap

A provisional date of July 27th has been set for the Summer Handicap. Phil Liberman has stepped up to organise the event and he’ll get by with a little help from his friends. So if you’re interested in lending a hand to make this great event happen, drop us a line. 

Horsham Round & Social

Another HJ classic is slated for the August bank holiday weekend. So if you want to get a team together, or even run it on your own, then please let Roger Johnson know at rc.johnson@btinternet.com. 

Pacers needed for Barns Green

If you’re interested, get in touch at info@horshamjoggers.co.uk 

It all works out in the long run

There’s been a lot of crazy distance running since last we published, so here’s a bit of a round up:

Three Horsham Joggers competed in the Sussex Trail Events Marathon Madness it’s an opportunity to run 5 in 5 or 3 in 3 marathons in the evening with a Half Marathon option, 3 footpath and 2 trail

Chris Yeomans competed in the 5 in 5 marathons starting on Monday 21^st and ending on Friday 25^th with Matt Whyman and Emma Walters in the 3 in 3 Half Marathons.

Day One:  Worthing Promenade Marathon starting at Splash point and running the Worthing parkrun route, r3.28 miles west along the promenade and back 8 times.

Chris Yeomans 04:11:05

Day Two: Goring Marathon starting at Sea Lane café, Marine Crescent, runners will head east towards Worthing and return 10 times

Chris Yeomans 04:24:51

Day Three: Highdown Hill Trail Marathon starting from the Highdown Hill car park and use a circular route around the hill 10 times

Chris Yeomans 05:03:18, Half Marathon Matt Whyman 02:03:33, Emma Walters 02:06:24

Day Four: The River Arun Marathon starting from the Shoreham toll bridge up the river and back down the downslink.

Chris Yeomans 04:29:15, Half Marathon Matt Whyman 01:54:56, Emma Walters 01:54:55

Day Five Widewater Marathon starting at the car park the runners will head towards the Lancing Green beach and then return 8 times.

Chris Yeomans 04:12:03, Half Marathon Matt Whyman 01:50:19 Emma Walters 01:51:01

On Saturday 29^th May 10 Horsham Joggers competed in the Devils Lite – a “there and back” ultra-marathon starting and finishing at Steyning Grammar School. The route heads east through the stunning South Downs National Park to Clayton Village Hall and then turns back west.

James Tombs 05:40:15, Chris Yeomans 05:57:38, Emma Waters 06:03:47, Ian Moore 3^rd in best of age 06:18:28, Philip Liberman 06:41:17, Andy Robins 07:28:34, Victoria Robins 07:28:37, Paul Burgess 07:58:39, Theresa Adams 09:20:09 & Jacqui Williamson 09:20:11

Michael Saunders competed in the London to Brighton 100km challenge which started at the Old deer park in Richmond-Upon-Thames, then headed over the North Downs with wonderful Surrey & Sussex countryside to half way at Turners Hill. The route heads over the South Downs before the welcome sight of the Brighton coastline comes into view. Michael’s race time was 21:40:17

On the 22^nd May James Tombs competed in the North Downs Way. The race begins in Farnham at the western end of the North Downs, travelling past Puttenham and Guildford following the North Downs Way National Trail. The course then continues on to Ranmore Common before the steepest climb of the race up to the top of Box Hill. Then trail then drops down the other side and back up to Reigate Hill, on through Merstham to Oxted and a further 8 miles to Knockholt Pound and the 50 mile finish. James came in at 08:45:01.

On the 23^rd May four Horsham Joggers competed in The Three Forts Challenge, known as “The Tough One”. The Three Forts Marathon (approximately 27.2 miles) includes a total of c. 3450 ft of climb with stiles and rough tracks underfoot. The route runs northwards from Hill Barn to Cissbury Ring, then eastwards towards Coombs then to Botolphs and the River Adur crossing. The route then goes to Devil’s Dyke and back to the River Adur. It continues on the South Downs Way to Chanctonbury Ring, where it swings south-west to Findon Park Farm. It stays on public bridleways to Cissbury Ring and back to Hill Barn. Marathon Finish times Chris Yeomans 05:01:17 & Rob Jochimsen 05:40:22, Half Marathon Finish Times Euan Ramage 01:58:10 & Elisabeth Scott 02:14:47

(ED: Anyone else starting to think that Chris Yeomans needs his own newsletter?!)

Race to the King is an award winning historical trail which starts from Goodwood racecourse then winds along the spectacular South Downs Way, ending on the steps of Winchester Cathedral, one of the most historical significant buildings in Britain and the claimed burial ground of twelve English Kings. A number of Horsham Joggers competed in the non-stop event, covering a distance of 53.6 miles: Dom Wakefield 09:43:21, Paul Davis 10:11:13, Geri Smith 11:27:02, Ethel Whyman 13:04:30 & Robert Swan 16:55:04. And we had three in the Sunday event, a distance of 30.2 miles: Simon Rhodes 06:29:20, Andy Robins 06:29:22 & Victoria Robins.

Well done to all of you crazy people!!

Upcoming Events

If you would like to participate in either the Brighton Marathon or the 10k as a Horsham Jogger, please email SokWahLee@btinternet.com the following asap:

• Firstname and surname
• the distance that you would like to run (marathon or 10k) and 
• your email address (if different to the one you are using)

Please note that if we have more interests than the 10 club places available for each of the events, then the committee will prioritize those who have volunteered in the past and a ballot will be drawn from the remaining applicants for the unallocated places. 

If you are successful in obtaining a club place, you must enter as a Horsham Jogger, and wear an HJ vest / t-shirt as you will be representing the club.  You will be sent a link by the event organiser to register and pay directly to them.  The price is £75 for the marathon and £35 for the 10k.

To be eligible for the ballot mentioned above, for either of the events on 12 September, you must meet the following criteria: 

• You are a first claim member – that means that HJ is the only (or the first) club you registered with
• You have been a continuous paid-up member of HJ for at least a year at the time of the 

4 JUL

Focus 10k at Borde Hill

Wisborough Green 10k and 5k

10 JUL

Maverick East Sussex Races 2021

18 JUL

Caterham Rotary Half Marathon & 10k

21 JUL 19:00 – 21:00

HJ Committee Meeting

24 JUL

South Downs Way 100 Relay

Horsham parkrun restarts (hopefully)

27 JUL, TUE Evening

HJ Summer Handicap

Our thanks, as always, to Mike Hibberd for another fantastic news round-up!

Round, Round, Get Around

Nothing says Bank Holiday weekend like the Horsham Round (apart, perhaps, from pouring rain). The Round is back again in 2021, and we are targeting BH Monday – August 30th. To keep things manageable this year we are going to limit entries to HJ members, and we hope to be able to open it up to other clubs again in 2022. 

It’s a great team event (you’ll need to appoint a captain to liaise with the organisation team) and, of course you can do it solo if you fancy. 

As we’ve done in previous years (and restrictions permitting) we’d like to have an informal social in the park afterwards, so plan to stick around and perhaps bring some refreshments. 

There may be a shout going out for volunteers to recce the legs ahead of the event, just to make sure that our course instructions are up to date. Keep your eyes peeled if you’re interested!

As noted, you can’t do the Round if you’re not an HJ member. There are apparently 123 of you who have not yet renewed your membership. Please be aware that, from June 1st, renewal will once again incur an additional joining fee. 

Also planned for some time in July or August – date to be decided – is the annual Summer Handicap. More to follow…

Walk the walk

Back for 2021 as well is the annual Riverside Walk, planned for September 11th. It’s a 13-mile route, there’s no charge, it’s just for fun, and it’s open to walkers and runners of all ages.

Find out more about it here: https://www.horsham.community/2021-annual-riverside-walk/

But we can’t have it all

While the Round looks to be going ahead, we’re sad to say that we will be unable to stage the Horsham 10k this year. A big disappointment but let’s look forward to bringing it back with a bang in 2022 (provisional date is 22nd May 2022).

Tuesdays and Thursdays

It’s great to see so many of you getting back into our Tuesday evening runs, and we’re loving all the pictures you’re posting to the forum. While group leaders have the option now to increase their group size to a maximum of 12 joggers if they feel comfortable doing so, we must continue using the booking system until at least June 21st, when hopefully restrictions will be lifted as planned and we can get back to normal the following day. A lot of hard work continues in the background to enable this system to work as well as it does, so thanks to all involved. 

The Thursday Track and HIIT sessions have been a great success since returning and we’re delighted to see people trying it out for the first time. It really is for everyone. Thanks to Lawrence Roy who has kindly been offering his services to run a coaching session at the track, alongside the regular club session. We are working hard to cover all bases and ensure there is something for everyone. The committee are also looking to add to the leaders and coaches among our membership.

RunAndTalk – Mark’s going on the TV!

We will be introducing monthly RunAndTalk Tuesday groups shortly, with the option for a chat and a tea or coffee afterwards for anyone who is interested. This is not only for members, so if you know anyone who might like to try it, please mention it to them.

The HJ Mental Health Champions will be holding a small event in the park to promote RunAndTalk on May 29th (from 10am). We have no idea what to expect! In addition, Mark Aylmore is being interviewed for Horsham TV to talk about the initiative. He’s busted out the Just For Men!

Friends with Benefits

No – not like that! We’re talking about all the friendly benefits you get from being a Horsham Jogger. There’s a section on the website now which details them, including a discount with Hands On Sports Therapy at The Bridge in BBH. 

What have you all been up to?

You’ve been out racing, that’s what! 

On Sunday 9^th May 26 Horsham Joggers competed in the Jigsaw Run 10k, a fantastic opportunity to run along the main runway, perimeter road and track at Dunsfold Park near Cranleigh in Surrey home of Top Gear. Results as follows: 

Gary Tomlinson 00:35:23, Matt Mason 00:39:08, Trevor Barrett 00:40:01, Hadley O’Dwyer 00:40:55, Luke Minogue 00:41:12, Stuart Adesilu 00:41:21, Simon Perkins 00:41:49, Andrew Puttick 00:41:55. Michael Snook 00:42:39, Tom Robertson 00:42:45, Lea Quentin 00:42:46, Ian Dickinson 00:44:45, Jonathon Fengaras 00:46:54, Miranda Huisman 00:47:00, Baz Panchal 00:47:42, Stephen Tucker 00:48:17, Mark Hawthorne 00:49:02, Matthew Senior 00:50:27, Christopher Lee 00:50:51, Tony Hogben 00:51:03, James Hawthorne 00:55:01, Neil Clarke 00:55:02, Wendy Mason 00:56:19, Margreet Potter 00:59:19, Clare Gray 01:06:05 & Jane Footer 01:10:06

Preferring a slightly longer distance, Matt Whyman completed the Thames Way 100 Centurion this month, and he had this to say about it:

“Typically, the dry weather that marked much of spring broke on the morning of the 2021 Thames Path 100. This is a one hundred mile ultramarathon along the winding riverbank from London to Oxford. I crossed the starting mat in the pouring rain at 8.00am, trying not to think of the enormity of the undertaking ahead. With a 28hr time limit, and steep cut offs at each checkpoint, I joined 250 fellow runners on a unique journey through town and country with the waterway as a constant companion. 

“Endurance runs are always an adventure. Running through day and night, in the company of fellow competitors who become friends and even brothers in arms, it’s both a mental and physical challenge. There are high points and deep lows, but just a question of listening to your body, reminding yourself you’ve done all the preparation and then placing process over outcome every step of the way. 

“Ultras seem like a solitary sport but it isn’t possible without a support team. My wife and daughter worked tirelessly, moving from one crew point to the next to make sure I was fuelled and hydrated. At 75 miles, around 2am, HJ’s Emma Walters took up pacing duties. I didn’t think I was capable of a sub-24hr finish, which is the benchmark in 100 mile ultras, but she pushed me through those final hours to make it over the line in time. There, I was presented with the coveted buckle by another HJer, Steve Rooke, who was volunteering to earn his place for next year’s race. Run strong, Steve! It’s an unforgettable experience.”

Anyone else feel like a lie down after reading that?

Meanwhile, Claire Miller and Philip Liberman competed in the Brutal 5k on Saturday 15^th May. The start and finish are on a slope in front of Holywell House, a beautiful setting in the Meon Valley, but it soon takes a turn for the worse. There’s mud, there’s waist-deep wading through water, there’s short, sharp hills, but they nailed it! Claire Miller 46:10 & Philip Liberman 46:08 (whatever happened to “after you, darling”?!).

Chris Yeomans combined long distances with short spaces, by competing in the Eastbourne Trackstar Marathon on Saturday 15^th May, a challenging but fun (says Chris!) marathon on a standard 400m athletics track. That’s 105.5 laps – and if you lose count you have to start again!* Despite a first half marked by torrential rain and a second half battling a horrific head wind, Chris breezed in sub-four at 03:59:27.

Great work, everyone, and keep your chat and tales of track and trails coming in. 

*(not true)

Stay Safe

Now, do you run with a phone in case of emergency? Do you have ICE contacts loaded? It’s a good idea, especially if you’re heading out on the trails or the lanes. And if you don’t fancy that there are some other options you might want to consider like road tags which you can attach to your watch. A few ideas include the Sidekick ID For Fitbit + Garmin, ICE ID MyID Sleeve & IcetagsLUX ID Tag for Sport Watch.

Upcoming Events

23 MAY, SUN

Three Forts Marathon

29 MAY, SAT

HJ RunAndTalk in the Park

Devils Lite Ultra – Free Event – Steyning

5 JUN, SAT

Horsham – Brighton Run To The Sea Ultra

16 JUN, WEDS

HJ Committee Meeting

20 JUN, SUN

Madehurst South Downs 5k and 10k

27 JUN, SUN

Brighton Half Marathon

North Downs Half Marathon & 10K – Denbies

3 JUL, SAT

South Downs Way 100 Relay

4 JUL, SUN

Focus 10k at Borde Hill

Wisborough Green 10k and 5k

Note – the Brighton events are now closed to general entries.  However, there is still an opportunity for you to enter as part of the club entry. If you would like to participate in either the Brighton Marathon or the 10k as a Horsham Jogger, please email SokWahLee@btinternet.com the following before June 30th:

• Firstname and surname
• the distance that you would like to run (marathon or 10k) and 
• your email address (if different to the one you are using)

Please note that if we have more interests than the 10 club places available for each of the events, then the committee will prioritize those who have volunteered in the past and a ballot will be drawn from the remaining applicants for the unallocated places. 

If you are successful in obtaining a club place, you must enter as a Horsham Jogger, and wear an HJ vest / t-shirt as you will be representing the club.  You will be sent a link by the event organiser to register and pay directly to them.  The price is £75 for the marathon and £35 for the 10k.

To be eligible for the ballot mentioned above, for either of the events on 12 September, you must meet the following criteria: 

• You are a first claim member – that means that HJ is the only (or the first) club you registered with
• You have been a continuous paid-up member of HJ for at least a year at the time of the application

And finally

A word from Emma Page of East Grinstead Runners, who are holding their popular annual River Relay event on Sunday, 5^th September.

It’s a baton relay race run over five stages totalling 26 miles from Boveney to Kingston-upon-Thames, with all of the surplus funds received returned as payments to charities selected by the winning teams.

We will be in touch over the summer with more details and entry forms – but in the meantime please do save the date if you would be interested in entering a team or two or five!

The HJ Committee will next be meeting on Wednesday 16th June. If you have and questions or anything you would like us to discuss, please let us know.

Our thanks to Mike Hibberd for another great news round-up!

Cheap AND Cheerful

Question: What costs 2.74 pence and is really good for you? 

Answer: A day’s membership to your friendly neighbourhood Horsham Joggers. 

That’s value, right? Being part of the HJ community costs just £10 annually as prices have been frozen once more in light of all the restrictions. And it’s only £20 for a family membership! Renewals were due on April 1st this year and we do have a few stragglers off the back of the main pack who we don’t want recording a DNF (Did Not Finance). 

So, to avoid a serious roughing-up at the hands of the club treasurer, just go to the website, log in, choose ‘subscriptions’ from the Member Zone drop down menu and fork it over. 

Bosh. Simple as that. 

Changing Track

Now, before your correspondent joined Horsham Joggers, his favourite track involving a Nigel was this absolute banger from XTC. But in time it came to be supplanted by the Thursday evening track sessions at BBH. The warm up laps. The dynamic stretches. The sense of anticipation as the paper goes on the post. Will it be 6 X 800m or 8 x 600m? Or what about 20 x 200m sprints (tough, tough, tough)? Or the Pyramids (weirdly, my favourite)? 

While track has recently returned to the calendar, it has done so without the presence of Coach Nigel who is stepping down from the coaching duties he has been fulfilling since 2009. So a big shout out to Nigel for all the help he has given to people over the years. It has no doubt been an introduction to the club for many people. 

In the near term, track sessions will be self-coached. New coaches and perhaps a few tweaks will appear in time. One thing it is important that everyone understands is that track sessions are by no means the exclusive preserve of super fast runners. Everyone should feel encouraged to give it a go. While numbers remain controlled, capacity is being increased. So spread the word!

Which brings us to…

The rules as we emerge from lockdown are changing, but not quickly. For the foreseeable future we must continue with the booking system for Tuesday and Thursday nights to ensure we are operating in a ‘covid-safe’ environment, although this is is continually under review. In the meantime the Committee would like to thank all the run leaders who are stepping forward to take Tuesday groups, and all the people working extremely hard in the background to make any kind of activity possible.

#RunAndTalk

We all hear often about the link between running (and exercise in general) and improved and maintained mental health so we’re pleased to announce that the first Tuesday of every month will feature dedicated Run and Talk groups. These are for anyone to join who fancies a bit of a chat or some friendly support for whatever reason. Paces can be varied to accommodate all comers and there’s the opportunity to have a warm drink and a continued conversation. As always, everyone is welcome. 

Meanwhile the HJ Run and Talk team is planning an event in Horsham Park on May 29th. Keep an eye out for more details nearer the time. 

Back in the race!

Races are back on and the Joggers are right in the mix. On April 5th, six members of Horsham Joggers took part in the PB5K, which is part of the Super-Fast winter race series at Ardingly Showground. There were 5 x 5k races setting of in waves a few seconds apart.

Honorable mentions to: Pete O’Connell 00:18:36 (1st M60), Stuart Adesilu 00:18:48, Steve Wright 00:18:50, Matt Cooper 00:19:04, Andrew Puttick 00:19:14, and Miranda Huisman 00:22:07

Five days later, five intrepid Joggers took part in the UK Sporting Events New Forest races. They were all held in a Covid secure environment and were well organised as they wound through the trails of the New Forest near Christchurch. 

In the half marathon event Philip Liberman was first Jogger home in 1.48.10, followed by Rob Jochimsen 1.58.12, Richard Cherriman 2.01.57, and Derek Buckman 2.02.01. In the 14K event Julie Jochimsen ran strongly to finish in 1.29.24.

On April 11th Chris Yeomans & Paul Burgess competed in The Kent Spring Marathon, a two lap marathon on an undulating course of quiet, wide lanes outside Ashford in Kent – plus a short section on the Pilgrims Way. Chris crossed the line at 03:53:47, while Paul clocked 04:56:25.

This weekend just past we had three HJers in the South Downs Way 50-mile race.  SDW50 starts in Worthing and finishes in Eastbourne. Runners start by negotiating six miles of chalk footpaths and bridleways, climbing up to join the south downs way at Chanctonbury ring. The remainder of the course is identical to the final 44 miles of the SDW100 and remains on the SDW until the final turn off – bringing runners out to the finish with a lap of the track at Eastbourne. Congratulations to James Tombs (08:46:25), Ian Moore (10:09:42), and Emma Whyman (12:09:41).

On the same day Geri Smith and Phyl Weston competed in the Hurtwood 50k, which starts in Dorking and follows the Greensand Way into the Surrey Hills. This is essentially an out and back, with a loop of the Greensand Way before starting the return journey. The undulating course takes you up and over Leith Hill, Holmbury Hill, and Pitch Hill on a well-marked, easy to follow trail through the woodlands, ridgeways and valleys of this area that is collectively known (perhaps appropriately) as The Hurtwood. Congratulations to Geri (06:37:41) & Phyl (07:06:36)

Great work everyone!

If you’d like a mention, please remember to send in any race photos or reports to info@horshamjoggers.co.uk

And there’s more to come…

If you want to get back in the race, then why not check out one of these:

25 APR, SUN

Running GP at Goodwood 5k, 10k, HM, 20 miles, Full Marathon races

1 MAY, SAT

Mid-Sussex Virtual Half Marathon Wkd

2 MAY, SUN

Mid-Sussex Virtual Half Marathon Wkd

3 MAY, MON

Mid-Sussex Virtual Half Marathon Wkd

9 MAY, SUN

Dunsfold Jigsaw Run 10k

15 MAY, SAT

Eastbourne Trackstar Marathon and Half

23 MAY, SUN

Three Forts Marathon

Something important to (SDW100) relay…  

South Downs Way Relay Saturday 3rd July 2021

With less than three months to go until the running of this great event we are still looking for two or three more members for our Vets squad.  If you like the sound of a superb day out, running three legs of the South Downs Way as part of a relay team, and getting chauffeured between stops in the team bus with all the fun and camaraderie that goes with it, please drop me a line at johnw@ohob.co.uk. You won’t regret it.  You will need to be confident of running at or under an 8:30 per mile pace over hilly terrain and a total of 15 to 18 miles over the whole day.  Don’t let those numbers put you off it really is the best running event of the year. We could also do with a driver so if any former participants familiar with the fun would like to step forward you will be welcomed.

And Finally…

The AGM this year is booked for August 13th. More information is coming down the road. 

Stay safe, keep logging those miles, and enjoy your running, everyone!

The HJ Committee will next be meeting on Wednesday 12th May, if you have any questions, or anything you would like us to discuss, please let us know.

Our thanks to Mike Hibberd for another great news round-up!