Category Archives: Newsletter

HJ Newsletter September

The September 2023 newsletter is now available and it is a volunteer special to commemorate and thank our amazing helpers.

This edition is for events up to and including Saturday 30th September. I’m sorry I can’t include them all, or necessarily congratulate direct individuals, but we’re a massive club and we do an equally massive load of events!

Volunteering is Contagious

They say the best things in life are free. And I’d say volunteers at HJ’ers fall into that category.

One of the things which sets us apart from other running clubs, is the sheer volume of helpers we have. People giving up their own time to help others, even relinquishing their own running goals temporarily to help others achieve theirs.

At HJ’ers we are unique, because as a ratio I can’t think of another running club that has so many volunteers helping so regularly.

Seeing others giving up their time not only inspires people, but as a result it also has the knock-on effect of more volunteers subsequently putting their hands up to help. I know this happened to myself in the past when I first joined the club, when considering whether to help at an upcoming race.

“Volunteering’s contagious” my wife told me. “It’s not going to take ages” I replied, slightly mis-hearing her Teesside accent. “No, no” she replied, “It’s contagious – you’ll get addicted to it.”

And this is exactly what happened. The kick you get out of helping others and the feel-good factor at the end of an event is up there with taking part in the actual event itself, so much so that you genuinely want to help even more, whether at individual or event level.

So, along the journey of this latest newsletter there will be the occasional nod to our volunteers.

Unsung Heroes

The unsung hero for this edition of the newsletter is Mary Klanczkowski.

Mary has been a regular (almost an ever-present) at the West Sussex Fun Run League races not only this year but in previous years too. This year has seen an unprecedented turnout of HJ’ers at these races, but Mary’s been doing these and other events representing Horsham Joggers for many years. She is an inspiration to lots of us at the club. Well done and thank you, Mary!

Races and Runs (and the WSFRL!)

Yet again we’ve gone through a whopping spike in HJ’ers taking part in various events. And yet again there is absolutely no way I can cover all of them, but here’s a selection of a few which have hit the headlines.

West Sussex Fun Run League (WSFRL) – Tilgate 5 Miler – 3rd September

I must start with an overview of the WSFRL, mainly because we are top but also as the momentum still remains with us for now and we need to keep it going – we are so very close to the end now.

And it was yet another whopping turn-out of HJ’ers that took part in the Tilgate 5 on 3rd September, which incurred chaotic scenes towards the end of the race.

HJ’ers ran superbly throughout, though some were so fast that the first 32 runners in the race clearly confused the marshals so much they sent them in the wrong direction, effectively meaning over a mile was missed off the course.

Although it would likely have had only minor issues in respect of final placings, it must have bemused those at the front seeing the finish line come up early, with those placed 33rd and below who have a strong finish (such as the effervescent Malcolm Footer) likely aghast at not being able to close in on the leading places like they usually do.

It was also lovely that some of our more junior members took part too. No doubt ‘Jog-raphy is their favourite subject at school (unlike the Marshal who sent everyone the wrong way, clearly!).

As noted at the beginning we remain top with not many races left. Keep it up, HJ’ers, glory is almost within touching distance. Check out the calendar on our website (and the dates at the end of this newsletter) for the remaining WSFRL dates.

Marathon des Ousscuilles –  27th August

Horsham Joggers travel far and wide to run, and this was no exception as Rosie Inman, Selina Elborough and fellow Committee member Florian Yeates travelled to this oddly sounding place which is located just to the south of Toulouse, France.

And Rosie certainly didn’t go ‘Toulouse’ as she came an impressive 2nd in the 10k with a tremendous time of 43.49. A fantastic result, and well done to the three of them.

Rosie, Selina and Florian
Rosie, Selina and Florian (with his new shoes)

Horsham Round – 28th August

The ever-popular Horsham Round took place on Bank Holiday Monday.

Wonderfully orchestrated by Roger Johnson, this terrifically fun event remains as popular as ever, even resulting in some teams getting lost along the slightly altered route. However, it subsequently came to light that some teams also got lost during parts of the route which have remained unchanged, which added to the bemusement (or amusement) of others.

The team names remain a source of comedy with wacky ones such as ‘Ploddy Hell’, and ‘Old Gits & Co’. However, the winner of the team name and arguably the winner of the most impressive run during the entire round must go to Elisabeth Scott, who ran the entire route solo, having started at 5am in the morning and under the name ‘Two Is Company’. The early start may have been partly the reason for this of course!

Well done to everyone who took part. The Committee and Roger will be working together ahead of next year’s run.

Elisabeth Scott and canine friend on her solo Horsham Round
Elisabeth Scott and canine friend on her solo Horsham Round

Parkrun Tourism

Our HJ’ers regularly turn up at various parkruns across the UK and further afield. In fact, every week there seems to be a number of us randomly turning up at remote parkrun events.

Amongst the stacks of examples, Ali Shears ran in the 3rd ever ‘Quakers Walk’ parkrun, Lisa Jestico and Kirstie Hedger ran at Uckfield (not remote but quite random), and perhaps one of the most extreme was Michael Dargue’s trip to Japan, as he came 2nd at the ‘Sunshine Beach‘ parkrun (near Kyoto), out of a total field of just 10 runners.

When asked about the event, Michael said the winner of the parkrun came over to him afterwards and was a bit shocked when Michael offered to shake his hand….and after a brief pause the pleasantries were finalised with an exchange of bows instead!

Please keep your eyes peeled to our HJ Runs Facebook page where you will see our esteemed  parkrunners turning up at various locations, including our HJ parkrun tourism which takes us to Cranleigh on 7th October and then to Lancing on 14th November.

Michael Dargue with two parkrun volunteers
Michael Dargue with the entire field of parkrun volunteers

The Dragon’s Back Race – Monday 4th September to Saturday 9th September

There can be no denying the extraordinary achievement of both Michael Dargue and the flying Gary Tomlinson at the ‘Dragons Back’ race in Wales.

With Michael fresh from his parkrun visit to Japan, and with Gary fresh from his visit to, um, Horsham Park, the pair of them took part in the 6-day Dragon’s Back across the Welsh mountains, along with regular ultra runner Matt Whyman. This was a 6-day race, 380km, 17,400m of ascent mountain ultra of epic proportions from Conwy to Cardiff Castle. To put it into perspective, that’s 9 marathons and 2 Everest ascents over 6 days.

Gary and Michael placed in 30th and 32nd place overall – fantastic given this event has experienced ultra runners from all over the world taking part. An incredible achievement, more so if we also think back to how hot it was at the start of September.

Both Gary and Michael will be holding a talk at The Bridge on Wednesday 18th October (7pm start) to discuss the run, followed by tea and cakes at 8pm.

Unfortunately, the event didn’t go quite as planned for Matt though. An integral part of the preparation and planning with Gary and Michael, Matt was forced to pull out early on following medical advice, much to his annoyance. Two years ago, Matt had similarly been unable to complete the event and ended up writing his book ‘Failure is an Option’ (a great read). The hope is this further attempt at the Dragon’s Back will again inspire a new book for Matt to start penning as a sequel…….over to you Matt, still time to get it on the shelves for Christmas!

Gary Tomlinson and Michael Dargue holding a well earned beer after the event
Gary Tomlinson and Michael Dargue holding a well earned beer after the event

Skyscraper Challenge – 9th September

As mentioned above, as an athlete when you are unable to complete an event it leaves you with a sense of disappointment and frustration.

Lee Walker took on the London Landmarks ‘Skyscraper’ Challenge. He did fantastically well running up the whopping 42 floors of the Leadenhall ‘Cheese-grater’ building…..only to be told the 200 metre abseil back down had been called off due to the extremely hot weather that day.

Despite not being allowed to complete the full event, Lee raised a huge amount of money for the terrifically important ‘Tommy’s’ charity. Well done, Lee!!

Lee Walker in front of the Cheesegrater skyscraper building
Lee Walker in front of the Cheesegrater. A building so high the shadow it caused meant Lee had to switch a light on for the photo

Great North Run (Half-Marathon) – 10th September

A splattering of HJ’ers ran the Great North Run, along with 60,000 others and there were some extraordinary biblical-type conditions experienced along the way.

With temperatures even in the North-East extraordinarily hot and humid and with a late-ish 11am start, it was a real effort to even start the Half Marathon without feeling the effects of the weather. Also, watching the locals attempting to hand out full pints of beer within the first couple of miles was a first and given the weather it was extremely tempting to take one on board. Many did.

In fact, even a plan to run the final part of the race with mouth open in the hope to digest some water coming off the North Sea home stretch was curtailed, as this left one susceptible to swallowing bits of old boat flailing in from the North Sea, as the wind began to whip up.

The weather was compounded by an extraordinary thunderstorm and flash flooding at the end which meant most finishers being stuck either in the car park, the queue for the North Shields Ferry, or the queue for the Metro for over 3 hours!

Despite this the race is a fantastic and very friendly event and I thoroughly recommend any HJ’ers to sign up to it.

Why the Great South Run is only 10 miles in length remains a mystery, however. Answers on a postcard, please.

Littlehampton 10K – 10th September

A stack of HJ’ers took part in the Littlehampton 10k, on a hot September morning along the south coast.

When talking about volunteers, I know the fantastic work done by Simon Perkins, Sue Hensman and their team to help several runners make the transition from 5k runner to 10k runner in time for this race. The feedback from the course has been glowing and has been inspirational to many hj club members too, new, and old.

There were some terrific achievements at Littlehampton and a surprisingly high number of PBs on the day given the weather. Here is a selection of just a few HJ placings from the results (out of interest several Horsham Joggers were not actually recorded as HJ’ers on the Littlehampton results page!):

Lewis Reeves 36.52, Tony Jakens 41.52, Brian Stone 42.28, Ian Dickinson 42.29, John Crayford 45.17, Miranda Huisman 49.06, Matt Horne 51.08, Jo Stone 51.18, Yuko Casey 1.02.04, Tracy Jones 1.04.03, Barnaby Smith 1.09.07, Ali Boulton 1.13.52, Jane Footer 1.14.48, Brian Sessions 1.21.40, Penelope Sanders 1.25.13, Paul Morley 1.25.31, Emma Paine 1.25.48.

Christina Harrison at the Littlehampton 10k
Christina Harrison at the Littlehampton 10k

New Forest Marathon – 10th September

Although it appears several races were deliberately set to be run on the same day, and on arguably the hottest day of the year, the New Forest Marathon was yet another run taking place on 10th September.

A good number of HJ’ers were not put off by this sweltering race, which must have made remote islands in the Maldives feel more like Antarctica on a particularly cold day, though Crispin Scott has informed me this was tempered by a heavy shower during proceedings which did take the edge off the warmth.

Well done to everyone for finishing such a tough race.

10k Vets AC Championships (Battersea)

Christopher Lee and Clive Walker ran the 25 laps of the track at the Battersea 10k Vets Championships. To run this event, they had to run for their ‘other’ club, namely Vets AC. We are not offended by this (!) and they both produced fantastic runs in the race.

Run Reigate – 17th September

A few HJ’ers ran at the Half Marathon and 10k races in Reigate on 17th September.

The 10k race saw Colette Hall finish in 58.39, Jacqui Williamson 59.54, Sue Newman 1.01.01, Erika Hall 1.02.55, Steph Charman 1.06.00, Fiona Lear 1.17.51, Jane Adams 1.22.14 and Edna Clark 1.22.22.

The half marathon is actually a very nice route, albeit with an awkward climb towards the end, the likes of which even Kate Bush would have been delighted to run up.

Jonathan Fengaras came home in 1.36.39, Brian Frost 1.48.55, Alan Pettitt 1.51.26, Tony Hogben 1.59.03 and Caroline Bransden 2.17.50.

Spitfire 10k – 17th September

Gill and Graham Lunn ran the Spitfire 10k at the RAF Museum in Hendon.

Apart from successfully completing the race, both also managed to fit inside a helicopter located within the museum…..though I am certain the version flown by David Malins in his RAF days were slightly more advanced!

Gill then continued her tour of 10ks by running at Windsor the following week.

Gill and Graham Lunn in a helicopter
Gill and Graham Lunn chopping times off their PBs at the Hendon 10k

London Vitality 10k – 24th September

Plenty of HJ’ers took part in the London Vitality 10km.

Our club runners who finished were Kirstie Hedger (54.02), Colette Hall (55.57), Dawn Whamond (58.42), Erika Hall (59.49), Lou Johnson (1.01.06), Sue Bailey (1.03.24), Tracy Jones (1.03.32), Samantha Edwards (1.09.48), Heidi Chaney (1.22.41) and Jodi Bowbrick (1.24.24).

Congratulations to all that took part, especially those who raised money for good causes at the same time.

Run Barns Green 5k, 10k and Half Marathon – 24th September

It’s quite hard to give a round-up of Barns Green without mentioning how much hard work was done by HJ’ers towards the event both in the run-up and on the day itself. Along with the Sunday morning half marathon training sessions (amongst other training runs), several of our club members also ended up being pacers during the various races which took place on this hugely successful day.

I know there has been some terrific feedback given by other runners on the day for the pacing team, our own Lilian Tse among those receiving lots of adulation. To sacrifice your own time to help others achieve theirs is a wonderful thing to do.

In the races, there were a huge number of success stories.

Michael Daly mistook the day as some kind of Mo Farah tribute, taking part in both the 5k and 10k races, comfortably winning the shorter distance and then coming 4th place in the 10k, which started just a few minutes after the end of the 5k. His bid for double podium was thwarted by a Brighton Phoenix runner called William Russell, who is surely not the same person as the one who created Educating Rita and Shirley Valentine. In any case, it was a tremendous effort by Michael to run back-to-back races with such aplomb.

For the males, behind Michael’s 35.30 was Lewis Reeves 37.28, Will Michel 38.54 and Tom Robertson 39.08.

First female HJ’er home in the 10k was Lucinda Potten in 47.06, then Margaret Wadman 49.08, Jo Stone 50.07 and closely followed by new Thursday night track regular Anna McLaughlan in 50.15.

In the half marathon, Neil Boniface (who these days competes for Horsham Blue Star Harriers, but we’ll include him as a HJ’er for this) won the race in a staggering 1.12.17. However, first official Horsham Jogger home (and 11th overall) was Simon Perkins in 1.20.25 – even more extraordinary as he’d won Horsham parkrun the previous day – then Matt Mason in a fine 1.23.48.

There was some concern towards the end of the half marathon, as our very own Tom MacDonald finished the race as third HJ home but worryingly overheated in the final quarter-mile, only just making it over the finish line. Our former Chairman Phil Liberman was fortunately on-hand to help Tom, who then spent an hour in the Medical Tent. The excellent news is that Tom recovered quickly from this ordeal – perhaps stick to vertical ascent races in future as you seem to cope better with these, Tom!

First female home in the half marathon was Rebecca Rankin in 1.41.57 (who hopefully now realises that the Sunday morning training runs were worth it!), followed by the ever-smiling Amy Johnson (now Capsey) in 1.51.10. Phyl ‘Westy’ Weston ran a tremendous 1.52.31 and Fran Gunning was firing on all cylinders closely behind in 1.52.53.

I know there were some other fantastic personal achievements set by so many at Barns Green. To hear from some of you that had previously doubted whether you could complete a half marathon (or a 10k) and to see that you not only completed the event you entered but did so with such resounding success is a real accomplishment.

I also know everyone at the club who took part in the training runs found them to be of benefit to them, and thanks goes to everyone who volunteered on those Sunday mornings and also to Clive Walker for helping provide the route plans.

Horsham Joggers group
Some of the Horsham Joggers at Barns Green

Sussex Cross-Country relays – 30th September

To show we’re not just a running club that’s great on both track, road and ultra, the HJ Seniors and over 60s took part in the cross-country relays at Goodwood on 30th September.

A fine 6th place for the Seniors team (which included more people aged in their 40s than 30s) was outshone by the terrific 1st place finish by the over 60s team of Pete O’Connell, Dean Angell and Steve Wigmore. As ever this group demolished all opposition in their path to bring home gold for HJ’ers.

Fantastic work chaps!

Tuesday night club runs

A huge number of club runners attend the Tuesday night runs from the Bridge. Thanks goes to all the various group leaders who volunteer and take charge of the different mile paces along the way, even more so now the dark nights are setting in.

Please take care in the evenings as the lighting along the routes we take isn’t always the best. Head or body torches/lights and bright running gear is a must and please ensure you stay within your group and make the relevant leader aware if you are struggling.

Run and Talk Tuesdays

Once a month a run and talk Tuesday takes place, whereby after the Tuesday night session people can gather in the Bridge café for a chat and a catch-up to talk about things either running or non-running related. It’s good to talk.

Track – Thursday night 6.30pm

No question that Thursday night track continues to increase in popularity, and with a few new coached sessions also throwing variety into the mix.

Just a reminder that its £2 to pay by card – please arrive at 6.15pm to pay so that everyone can be ready to start on the half-hour.

We also had some interest from a few members regarding whether track was suitable for their younger children to attend. As a ‘one-off’ we would not refuse younger children, but parents would need to complete a safeguarding code of conduct and ensure family membership was covered beforehand.  It’s probably also worth pointing out that HJ’ers isn’t really a suitable regular running group for under 12s and we’d therefore steer parents towards signing their children up to the Horsham Junior Athletics Club instead, which is for children aged 5 years up to 12, or to Horsham Blue Star Harriers which has specialist training and is for both children and adults from 10 years and up (noting some of our club runners young and old are also members of Blue Star).

Thursday night non-track sessions – 6.30pm

The Thursday night non-track events hosted by Claire Butler and Karen England continue to prove a resounding success.

Both Claire and Karen regularly give their time both at these sessions and at the Tuesday night club runs too for the benefit of others at the club. The feedback is the sessions are great fun – often a mix of hill-work, fartlek training, interval work and conditioning. Behind the scenes remains the super Fiona Clifton, who ran these sessions for many years in the past but still provides tips and support. Keep your eyes on the HJ Runs page for upcoming sessions.

A group of runners at night
Thursday night alternative session

Other News and dates

Vote for VOY and JOY

Please continue to get your votes in for Volunteer of the Year and Jogger of the Year. You can submit your own nominations by emailing the Committee (or individual Committee member) with the name of the Horsham Jogger you wish to see nominated.

SportsShoes discount code

Don’t forget you can use the exclusive HJ SportsShoes code as put up in the FB private forum each month for discount on your orders and delivery.

Some other key races/events coming up

  • 7th October – parkrun away day (Cranleigh)
  • 8th October – WSFRL Great Walstead 5
  • 15th October – Hove Prom 10k
  • 15th October – Gunpowder Trot ‘trial’ run
  • 18th October – Dragon’s Back Race talk by Gary Tomlinson and Michael Dargue
  • 22nd October – Worthing Seafront 10k
  • 22nd October – WSFRL – Windlesham Whip
  • 29th October – WSFRL – Steepdown Challenge
  • 29th October – New Forest 10 miler
  • 5th November – WSFRL – GunPowder Trot (The finale!Volunteers needed please!!!)
  • 11th November – parkrun away day (Lancing)
  • 14th November – Winter Handicap followed by Awards Night
  • 19th November – Brighton 10k
  • 19th November – Sussex Grand Prix Crowborough 10k
  • 24th November – Horsham Joggers Quiz Night

Please keep your eye on the calendar on the Joggers website for any additions/updates to the above.

Have a great few weeks everyone, be lucky and see you next time!

Simon Holmes

HJ Newsletter July – August

It has been a couple of months since the last newsletter, so much has happened, and I’ve been on holiday too hence the delay. The good news is I won’t tell you about my holiday, however I will tell you as much as I can about the events, races, and achievements of the runners at our unique and amazing club.

The Pain and the Glory

One thing nearly everyone at Horsham Joggers can identify with is that we have a drive and a determination to be a better runner, often for various reasons and regardless of experience, age, or injury situation. A family member remarked the following to me recently, “You seem obsessed with running. You take it too seriously and it’s all you seem to do”.

Now, I was little perturbed by this. In fact, had I not been listening to a Steve Ovett podcast about why he collapsed at the 1984 LA Olympics at the time, I might well have taken this so-called relative’s comment seriously.

I flicked off the podcast, and reluctantly also paused the YouTube video I had been watching at the same time, which just so happened to be the individual qualifying heats of the 100m from the 1988 Seoul Olympics (I’d made it to heat 5). Analysing my position – which in my mind was about 40 metres into that particular sprint – and wondered if perhaps my relative had a point.

But I’m not sure they do.

Running is integral to all of us at the club. It’s something we do independently yet in groups, is so personal to each of us yet at the same time we are also very happy for others who achieve. And ‘others’ might include fellow HJ’ers, maybe friends who run but who have not yet (a little suspiciously) joined our wonderful club, or indeed it could be cheering on the world’s top athletes who are performing in front of thousands on the world stage.

It pulls on the heart strings when seeing a world class performer return from injury to achieve glory (think Kelly Holmes, 2004), or watching an equally impressive athlete suddenly leap in agony with a torn hamstring during the most important race of their life (think Derek Redmond, 1992) and this could just as easily be one of us at the club.

It could be one of us coming back from a long-term injury (think Keith Valentine) or running fast again after starting a family (think Becky Rankin or Theresa Ward), or simply just running well having thought at one point you may never have the chance to do so again (think many of us). It’s very hard at the depths of injury to remain positive but it is vital we do. There is always a way back.

We have endless examples within our own club, but the point is the emotions of a runner can be the same whether you’re at the Olympics representing Team GB, or competing a West Sussex Fun Run League race representing the HJ’ers to gain us an all-important club point.

So, I’ll ignore my relative’s comments. Instead, I’ll move on to watching the remaining heats of the 100m Seoul Olympics. I’ll see if I can replicate those performances at the Broadbridge Heath track on a Thursday night (albeit a few seconds slower and without anabolic steroids, think Ben Johnson). And I’ll take doing this as seriously as I want to, whilst I’m injury-free and most importantly because I currently can. And I hope all of us at HJ’ers can do the same when we’re in the same place.

Get Well Soon

Wishing a speedy recovery to a few HJ’ers who have undertaken some form of surgery lately, Gavin Philps being one and who has made a terrific return to running already.

Additionally, club legend Steve Wilson underwent a triple heart bypass operation in late June. It was a delight to see Steve back walking at a Thursday night track session last week, as ever keen to return.

Also, wishing anyone with an injury a swift return. Committee member and regular runner at most events Marcus Leach has recently been injured and I know he has found reaching out to HJ Runs very helpful for advice, as our members often have encountered similar injuries in the past.

Stay positive all.

Unsung Heroes

The unsung hero for this edition of the newsletter is Geoff Parker

Geoff has been a key organiser of the Horsham 10k for a long time, and this year we received some fantastic feedback, not least from the race adjudicator who gave us a glowing analysis in the Run Britain Race Report.

Without the efforts of individuals like Geoff races like this would not be so successful Thank you for all your hard work, Geoff.

Diane Berry presenting Honorary Member certificate to Geoff Parker
Diane Berry presenting Honorary Member certificate to Geoff Parker

Mick Duplock’s 80th birthday

Mick completed the final set of his 20 laps at the Broadbridge Heath track session on 20th July, and two days later celebrated his 80th birthday to rapturous applause at parkrun. I think most of us are in awe of Mick’s steely determination to complete the 80 laps of the track in total, and also the other races and events he takes part in over the course of a year.

A big thank you must go to Paul Aylett, Julia Johnson and Crispin Scott (and others) who regularly assist Mick at events. Happy Birthday, Mick!

A group of runners on a track
Mick Duplock with Horsham Joggers at one of his track sessions

Races and Runs

I had anticipated a quieter couple of months on the racing front. And how wrong I was! There were some terrific races and runs across the period and I’ve tried to capture as many as I can, but as ever we do so many it’s almost impossible to keep track of them all, and at times I will accidentally miss a few out, talking of which…

Wisborough Green 5k (revisited)

I included the results from the Wisborough Green 10k last time out, however I neglected to mention the 5k race which had some notable results by a few HJ’ers. Our very own Tom MacDonald actually won the overall 5k race in a terrific time of 18.02, and Jo Tomlinson was first lady (23.06) just ahead of Miranda Huisman (23.16).

Tom must have been angry with me for missing him out of the newsletter last time around, because less than a fortnight after Wisborough Green he decided to run the ‘Chamonix Vertical Kilometer’, which is pretty much exactly as it says and is part of the Marathon du Mont Blanc weekend. Tom did the 1000m ‘vertical’ elevation gain run, and a total of 4.05km, in less than an hour!

A male runner with a mountain backdrop
Tom MacDonald

Madehurst 10k – 18th June

A number of HJ’ers competed in the hilly Madehurst 10k on a hot and sticky morning, including (but not limited to) Clive Walker, Elisabeth Sessions, Ian Hines and Jane Adams.

A group of runners
At the Madehurst 10k

Naked Run 5k – Horsham Park 20th June

A run of a different kind took place on 20th June as a whopping 84 HJ’ers took part in a 5k race without any timing equipment around Horsham Park. Each runner had to ‘estimate’ their own finishing time and the closest to their own time won the event.

Congratulations therefore go to Stuart Marks who was just 1 second off his predicted time, with Tito Sacchi and Mark Ashby close behind being just 3 seconds off their predicted times. Interestingly of the eighty-four HJ’ers 63 were faster than their own predicted finishing times, perhaps alluding to the fact we generally underestimate ourselves before a run.

Duncan Craig from Runners World was a special guest at this event, and he took time to chat to a few HJ’ers before and after the event. He did remark that he enjoyed the event so much he might return next year if we do the same again. He was also surely relieved that nobody did actually turn up naked to the event, otherwise the article in Runners World may well have taken a very different angle.

A group of runners
A big turnout for the “Naked” run

Race to the Stones 100k – 8th July

Yes, you read that correctly. 100k was the attempt successfully made by 3 HJ’ers, namely Linzi Williams, Alan Pettitt and Brian Frost along the Ridgeway from Lewknor in Oxfordshire to the Stones at Avebury in Wiltshire with a section along the Thames.

A challenging route with extremely mixed weather which occasionally turned a little thunderous. This was a terrific effort by all three, and particularly Alan Pettitt who had to pull out of a previous 100k three weeks beforehand having ‘only’ completed 70k of that particular race.

West Sussex Fun Run League

There have been a number of WSFRL races over the past couple of months, beautifully orchestrated by Julie Jochimsen. There was the Downland Dash on 24th June, the Roundhill Romp at Steyning on 5th July, the Hove Hornets Stinger on 9th July, the Henfield Seven Stiles on 23rd July, and the Worthing Striders Highdown Hike on 2nd August.

Each HJ’er who enters helps the team to gain points by competing in these events, and these points are tallied to each club’s score and overall league position in the WSFRL.

There were some quirks and arguments along the way during these 5 recent WSFRL races. The debate continues regarding which of these is the toughest course, is it the Roundhill Romp (according to Emma Walters) or the Hove Stinger (according to Lee Walker)?

Not only that, but the Henfield ‘Seven Stiles’ clearly doesn’t have seven stiles any longer, which is a bit confusing for anyone running the race counting stiles along the way, and then finding themselves at the finish line having only gone over four. And before those runners unnecessarily report themselves to the race director for skipping part of the course and worry about facing a lifetime ban, the name of a place (or event) may not actually be replicated in reality. For example, Sevenoaks in Kent should now theoretically be renamed Oneoak, after six of the famous oak trees came down during the Hurricane of October ’87. And the less said about where the name of the ‘Roundhill Romp’ came from the better!

Anyway, much like the storm of ’87 us fantastic HJ’ers once again have blown away the opposition and we remain top of the league after these events, with the next one at Tilgate on 3rd September. Keep up the good work!

Bewl 15 mile race – 2nd July (Sussex Grand Prix event)

A hardy group of HJ’ers turned up to run the 15 mile Bewl race on 2nd July. This race takes you around the Bewl Water reservoir and is a perfect event for runners looking to push themselves. Well done to everyone who took part including Brian Frost, Alan Pettitt, Rebecca Ramsey, Jo Stone, Emma Walters and Mark Newman. Fairly sure there were a couple of other HJ’ers who took part (Tim Hampson for one as he’s in the photo and uploaded it to Strava!) however the official results neglected to show these individuals as HJ’ers.

A group of runners
At the Bewl race

Goodwood 10k – 2nd July

Susan Wilcox was delighted to be randomly picked out of the hat by Florian Yeates back in April, as part of the free entry prize draw for Goodwood. She elected to run in the 10k and ran a terrific time of 1 hr 7 mins and 29 seconds. Hadley O’Dwyer was also picked out of the hat for the freebie back in April, and stormed through in 41.32.

Margaret Wadman and Claire Gray had to actually pay to enter the race, but that didn’t stop them both running an excellent 48.22 and 1 hr 7 mins and 45 seconds respectively.

Susan Wilcox
Susan Wilcox

Tuesday Night Runs

The Tuesday night runs continue to be as popular as ever. With a range of running groups to suit all paces these chatty group runs are extremely popular every week, so much so that even the local non-running Horsham community have requested our help at times during the hour-long runs we make. Ian Hines’ 12-minute mile group on 4th July went above the call of duty by assisting a broken-down car which was blocking the road.

No doubt they were ‘exhausted’ by the end of it.

A group of runners pushing a car
I didn’t sign up for this!

Roosthole Time Trial – Events 3 and 4 (11th July and 8th August)

The final two time trials took place up at Roosthole and the overall results are in.

The best improvement in time overall was made by Caroline Bransden, who improved by 4 minutes 38 seconds, closely followed home by Robert Swan who improved his time by 4 minutes 18 seconds.

Matt Horne was next best improved and his tremendous year of running continued by setting some PBs along the way, improving his time by 3 minutes 36 seconds. Behind him was Steve Hook who has been an ever-present and improved his time from 40.46 down to 37.23 (an improvement of 3 minutes 23 seconds overall). Steve has shown tremendous commitment, enthusiasm, and persistence at each time trial despite being at the back each time.

Remember you don’t need to have participated in all (or any) of previous time trials to take part. You can just rock up on the night and run the 5k (even if you haven’t run a time trial before) and the best part about it is the atmosphere and general camaraderie that this event has. It’s all about personal improvement. However, you will need to wait until 2024 for the next one!

Track Sessions

The Thursday night track sessions (meet at The Bridge track at 6.15pm for a 6.30pm start, cost £2 by card) continue to increase in numbers. And word about our evening sessions has obviously spread to the wider Athletics community, as on 13th July we were joined by two top British discus throwers by the names of Jade Lally and Kirstie Law.

Jade won a bronze medal at the 2014 Commonwealth Games and represented GB at the 2016 Rio Olympics, the same year she set her PB with a throw of 65.10m, whereas Kirstie beat Jade at the 2020 British Athletics championships.

It was impressive to see both repeatedly launch the discus to massive distances, however no doubt they will have been equally impressed watching us HJ’ers going round the track and doing Jane/Lawrence’s sessions. I neglected to ask them if they had paid the £2 entry though (so they can pay £4 next time they turn up!).

Summer Handicap – 18th July

An excellent turnout of 73 HJ’ers ran the Summer Handicap on 18th July. This event is one of the best represented on the annual club calendar, and the 2023 version saw Viv Underhill (Group B) take 1st place. Coming home in 2nd place was Chris Moore just ahead of the 3rd placed Neil Barnes.

I think everyone who attended will say the event was a success, and congratulations goes to Viv on her victory.

A female runner
Viv Underhill at the Handicap race

Wakehurst Willow 5 miler – 19th July

The awkward and hilly 5 miler at Wakehurst saw the HJ’ers team well represented with 26 of us amongst a total field of nearly 400 runners. The actual course record was smashed by 90 seconds (unfortunately not by a HJ’er) but there were some notable HJ’er finishers.

Our top 3 men home were Matt Mason (31.28), Tom Robertson (34.46), and yours truly Simon Holmes (34.58, once I’d learnt how to tie my shoelaces).

The top 3 women home, none of whom had any issues with their shoelaces, were Lucinda Potten (39.19), Jill Page (47.17), and Rachel Thomas (47.36).

Other notable HJ’er finishers were Rob Shapland (35.36), Leo Maclachlan (35.45), Christina Harrison (49.56), Laura Holmes – in her first race for over a year – (52.24), Margreet Potter (52.44), Yuko Casey (53.11), Peter Helliwell (54.04), Ian Hines (66.38) and Rachel Detnon (69.21).

A group of runners under an inflatable arch
Joggers at the Wakehurst Willow

Midnight Marathon – 29th July

This run took place along the South Downs Way and the Queen Elizabeth Park and was completed by Nicola Smith and Helen Woods.

Both ran this in 6 hours 9 minutes and 55 seconds. Sheer admiration goes to anyone who runs a marathon during the night time, and the medal is pretty funky too!

Harting 10 Miler – 6th August

Seven HJ’ers ran the Harting 10 miler, which is a scenic multi-terrain race in South Harting (Petersfield) organised by Liss Runners.

The team did superbly, running as follows:-

Brian Frost (1 hr 24), Alan Pettitt (1 hr 27), Paul Chantler (1 hr 27), Rebecca Ramsey (1 hr 29), Ian Wilcox (1 hr 35), Richard Cherriman (1 hr 37), Robert Jochimsen (1 hr 42).

A group of runners
Joggers at the Harting 10 race

King Alfred’s Way challenge – 11th August

My opener to the newsletter talked about commitment to running, and sometimes there is heartache along the way, but that the key is ultimately you come back stronger from a disappointment.

Mark Gibson set out to run 350km at the King Alfred’s Way challenge on 11th August. Mark ‘only’ managed 88 miles (141 km) but pulled out once he realised his ultimate goal of completing the course in under 85 hours was unachievable. A mixture of the conditions and just not feeling right meant Mark did the correct thing and stopped his run. He will come back stronger again no doubt.

Other News and dates

Vote for VOY and JOY

Please get your votes in for Volunteer of the Year and Jogger of the Year. You can submit your own nominations by emailing the Committee (or individual Committee member) with the Horsham Jogger you wish to see nominated.

Horsham Round – 28th August (Bank Holiday Monday)

Some teams are already being put together for the forthcoming Horsham Round, which takes place on the Bank Holiday Monday at the end of August. Roger Johnson is kindly co-ordinating this event again.

There has already been a little assistance from Rob Jochimsen who has been busy trimming the hedges and verges along part of the course. If anyone has a very large hedge which needs pruning, Rob is your man…although if you are in his team for the Horsham Round you may want to make sure he doesn’t take you on the wrong ‘route’.

A hedge next to a road
Well done Rob!

SportsShoes code

Don’t forget you can use the Sportsshoes code as put up in the FB private forum each month for discount on your orders and delivery. Remember though that these codes are for exclusive use by Horsham Joggers only and are not for sharing!

Tuesday Night Runs

The Tuesday night club runs from the Bridge continue to be extremely popular. However, please keep your eyes peeled to the FB page and the calendar for any changes to the meeting place, and also remember that club events which are held on a Tuesday night usually take precedence.

Thursday Night Track

The track sessions (£2 a session) take place every Thursday night at The Bridge (arrive 6.15 to pay for a 6.30 start) with both the coached and main track sessions increasing in numbers. Also, check on the FB page for any other runs/events taking place on a Thursday evening (such Claire Butler’s Games in the Park, etc).

5k to 10k ‘Keep on Running’ course

These sessions began on Tuesday 20th June and have been a roaring success so far. Thanks to all the helpers making this so popular.

Barns Green Half Marathon Training

Sunday morning runs started on 2nd July and have been very well attended, at times well over 30 runners have turned up to these. The runs have moved to 8am start (meeting at 7.45am at the Bridge) and are suitable for anyone training for a Half Marathon (doesn’t have to be Barns Green!).

Dates of Other Races/Events

  • 20th August – Henfield Half
  • 28th August – Horsham Round (see above)
  • 2nd September – Tribe and Maverick Run Free Half Marathon or 10k
  • 3rd September – WSFRL at Tilgate (Saints and Sinners)
  • 10th September – Littlehampton 10k
  • 17th September  – Outrun Cancer, Patching 5k/10k
  • 17th September – Run Reigate Half/10k/5k
  • 17th September – Sussex Grand Prix at Hellingly
  • 24th September – Barns Green Half/10k/5k

Please keep your eye on the calendar on the main website for any additions/updates to the above.

Thanks everyone, see you next time.

Simon Holmes

HJ Newsletter June 2023

HJ Newsletter! The latest version of the newsletter is now available, and remains up there with the Bible in length, mostly due to the extraordinary volume of races, events and news which have taken place these past 6-7 weeks. What a great bunch we are.

A Summer of Warmth

With the world sometimes seemingly doom and gloom, we all need things which reflect the lighter and brighter side of life. When asked if I could start penning the newsletter last time out, the thought had crossed my mind to inundate you with quips, light-heartedness and useless attempts at general amusement. However, you will recall that my opener to the May newsletter was a little deep but heart-felt, and I have been quite touched by some of the feedback I received from a number of fellow runners, many saying how they could relate to the feelings I had experienced over winter. It’s good to talk, or so Bob Hoskins used to say.

This opener isn’t quite so deep.

Personally, I dislike running in hot weather. Luke Minogue mentioned to me after the 2nd time trial up at Roosthole that he gets faster in the heat, but apart from injuries I can’t think of anything more depleting.  Recently it has been so warm I think even local farmers have probably been feeding their chickens crushed ice to avoid them from laying hard-boiled eggs, and whilst running out on the trails I’m sure I spotted some cows giving evaporated milk.

When I see athletes deliberately training at altitude or extreme temperatures, I admire them. I’m aware heat training has been shown to improve aerobic performance, but given I find running to the top of Lambs Farm Road awkward when the sun shines, I can’t see the top Kenyans being troubled by similar issues.

Don’t get me wrong, it has been nice to see the sun. It had been so damp in the previous few months that even Marti Pellow would surely have considered adding a further name to his famous band, so I suppose I should avoid complaining too much. But a little bit of cool and overcast weather to run in would be nice, otherwise it really will be Sweet Surrender.

Unsung Hero

So much volunteer work takes place at HJ’ers and a lot of it goes under the radar. At some events, people work tirelessly behind the scenes who may themselves not be taking part in the actual event, to ensure those who are able still may.  

So, going forward and starting now in each newsletter one of our ‘Unsung Heroes’ at the club will be included as a thank you to them.

Our first Unsung Hero is John Willcox.

John organised and co-ordinated the HJ’ers at the recent South Downs Way (SDW) 100-mile relay, managing the two HJ teams with fantastic aplomb. He took on both the organisation of this event and a lot of the driving, and he has helped with this event over a number of previous years and this has certainly not gone unnoticed.

The Club would therefore like to thank him for his hard work with this event. It is a huge task. Thank you John!!

John Willcox driving a minibus
John Willcox driving the minibus

Alf Shrubb Running Shoes

The HJ’ers have sponsored Alf Shrubb’s running shoes from Horsham Museum. Alf was a World Champion middle/long distance runner, born in Slinfold in 1879 and someone who dominated the sport in the Edwardian era. During a career from 1899 to 1912 he won over 1,000 races and set a staggering 28 world records!!

The Alf Shrubb shoes adoption certificate
The Alf Shrubb shoes adoption certificate

Races and Runs

Trying to piece together so many individual and group runs and races is a tough job, not least because we take part in so many and particularly at this time of the year. So, apologies in advance but there are simply too many taking place to include them all… but here’s a selection:-

Horsham 10K

Where else can we start but the Horsham 10k and the fantastic success of the event this year?

A huge swathe of volunteers from the club helped to make the day an outstanding success, and we have received a massive amount of positive feedback from runners of other clubs who also took part. Such a lot of effort and months of planning goes into making the day work, from the Committee members to the pacers, to the Marshals and to those taking payments for the on-the-day entries.   

A whopping £342 was also raised from the cake stall sales alone which is terrific to see. Ella Agent’s last minute plea for additional bakers clearly worked and also showed that by having the coolest name at the club you can get your fellow runners to do pretty much anything.

Thank you to everyone who helped make the day such a victory.

Please note the Horsham 10k is also part of the Sussex Grand Prix, so anyone who entered may also wish to check their results to see how they scored. More details about the Sussex Grand Prix can be found in the ‘Other News’ section towards the end of the newsletter.

Cakes on a table

Andy Spriggs Running Spirit Award

One of the awards presented on the day of the 10k was for the Andy Spriggs Running Spirit award.

This award was set up to typify the criteria of generosity, courage, stoicism, passion, perseverance, or sportsmanship.

Therefore, the 10k panel deservedly selected a Crawley Saints and Sinners runner who reflects all of these and is someone so many of us know, Nina Trevarthen. Nina was selected by the panel due to her being an ever-present at the Horsham 10k (and other local races), with her infectious smile and bright yellow scrunchies making her instantly recognisable in so many races.  

West Sussex Fun Run League

The WSFRL races are now well under way and at the time of typing our amazing HJ’ers team is currently sitting top of the league.

Within these events we have seen some terrific runs and times, notably at the Portslade Hedgehopper 5 there was a terrific 3rd place overall for Michael Daly and an equally terrific 3rd women’s place for Melissa Galea.

At the Trundle View 5, which frankly contained more uneven ground than Boris Johnson’s political tenure, the hj’ers came second points-wise on the night and at the Littlehampton Beach Run a fortnight later we demolished all our opponents to take top spot.

The Beach Run saw a record 86 hj’ers in this event. There were some terrific performances too, top points going to a number of the men with Michael Daly (3rd) and Gary Tomlinson (4th), and also both Melissa Galea and Kat Owens bringing home top points for the women too. Mick Duplock came home to terrific applause, and a big shout out must go to Marcus Leach for doing brilliantly to duck under the seemingly endless and low lying Groynes along the sand. It would certainly have been a different way of getting a ‘Groyne’ strain if he had bumped his head.

Not only this, but our figures for fish and chip sales arguably broke all records too, with a stonking 60 portions of cod, 68 portions of chips, 10 battered sausages, 8 jumbo sausages and 3 portions of Quorn Veggie Nuggets being consumed.

The journey home probably also beat some sort of record for time spent trying to navigate closed roads, but let’s not discuss that again. However, no doubt if there was a league table for ‘number of expletives spoken on the route home’ us hj’ers would be top of the pile there too!

A group of runners
Horsham Joggers at Littlehampton

REP Bluebell 10k and 10 mile Event – 7th May

A few hj’ers took part in the Angmering Bluebell Trail Run on 7th May. Even with the rain and mud still everywhere, it was a top performance by Lucinda Potten coming home First Lady in the 10k race.

LDWA South Downs Marathon – 14th May (and Wimbledon Common Half)

On the same day of the Horsham 10k, Brian Frost and Alan Pettitt were taking on the 28-mile, 1200m climb of the South Downs Marathon. This run starts at East Dean, then across Seven Sisters, Firle, and Alfriston and has some gorgeous views to take in. It feels a slightly extreme way to avoid volunteering at the Horsham 10k but I’ve known both long enough to let them off. Great running chaps.

It should also be pointed out that both Brian and Alan then followed up this run by completing the Wimbledon Common half marathon on 28th May. A lovely, off-road course round the common, made arguably more fun by the appearance of some Wombles during the run. I’m not sure there would have been much competition for Great Uncle Bulgaria in the V300 age category!

England Masters (Chester) – 21st May

Three of our top ladies ran at the England Masters in the Chester Half on 21st May. Ali Edney (V55), Penny Barron (V60) and Lorraine Hunter (V75) produced some terrific performances against the rest of England’s elite.

Ali Edney, Penny Barron and Lorraine Hunter
Ali Edney, Penny Barron and Lorraine Hunter

Windermere Marathon – 21st May

HJ’ers were represented amongst the 577-strong field at the very tough Windermere Marathon on 21st May. Rob Jochimsen, Ian Wilcox, Richard Cherriman, and Michael Saunders completed this event with every one of them coming in under 5 and a half hours, terrific times given the hilly course. Michael Saunders continues to defy belief with a tremendous 4 hours 40 mins.

Rob Jochimsen, Michael Saunders, Ian Wilcox and Richard Cherriman
Rob Jochimsen, Michael Saunders, Ian Wilcox and Richard Cherriman

Run Gatwick 10k – 21st May

16 hj’ers took part in the slightly altered event this year, with the Half Marathon chaos of 2022 being removed but with the 10k event remaining.

Despite a heavy cold, David Wilkinson was first hj’er home (40.20), followed by Raff Vitale (41.00), and Andy Robins (44.56), who smashed his 10K PB in the process. Miranda Huisman was first female hj’er home in 47.13, followed by Margaret Wadman (49.24) and Frankie Bailey (52.32) who also demolished her PB.

Nutbourne Vinyard Run – 21st May

Another event taking place on 21st May was the Nutbourne Vinyard run, where finishers of this beautiful course were also rewarded with a glass of wine.

5 hj’ers took part on the day, and whilst I wouldn’t like to suggest the lure of a glass of wine at the end perhaps helped these individuals to decide to enter the event, I can see next year’s run suddenly having a hj’er turnout on the scale of the Littlehampton Beach Run!

Boston Harpoon 5 miler – 21st May

Graeme Hull ran the Harpoon Brewery 5 miler which, not dissimilar to the Nutbourne Vinyard Run, included beers and lunch vouchers as part of the entry. Whilst my own memories of Boston are of course somewhat mixed, I could well be tempted to return if there’s free drinks going! Graeme ran a terrific time of 38.49 and was amongst a field of 3,815 runners, the winner coming home in an outstanding 23.52.

Graeme Hull in front of a red race banner
Graeme Hull

Kempton Park Half – 28th May

Harry Wilcox smashed his own 10k/10 mile and Half Marathon PBs in the one race with a time of 1 hr 26 mins at Kempton Park. I’m fairly sure this didn’t include jumping over any fences on his way round.

Edinburgh Marathon and Half Marathons – 28th May

Both Andi Marfleet (an outstanding PB of 3 hrs 7 mins), and Mark Holmes (4 hrs 5 mins) ran the Edinburgh Marathon which actually measures a little longer than a Marathon on the official route. Mark’s time was impressive particularly given he struggled with training and Covid in the run up to the race.

Hadley O’Dwyer put in a fantastic 1 hr 26 mins at the Edinburgh Half despite being ill twice on his way round, to smash his own PB.

South Downs Way (SDW) 100 Relay – 3rd June

The SDW 100 Relay took place on 3rd June, and there were some outstanding efforts which took place during this run. Two teams ran the 100 miles from Eastbourne to Winchester, and a few club records went on some legs.

The ‘A’ Team finished in 11 hrs 50 mins (just 9 mins outside a new club record) and the Vets team came home in 14 hrs 19 mins.

Rebecca Rankin won the Tony Johnson Award after smashing two of the ladies’ records and narrowly missing out on the third. Becky has recently had a break from running to become a mum, and recent injuries during her comeback slowed her progress, making her achievements on the day all the more impressive.

John Willcox and Rebecca Rankin and the Tony Johnson Award

Stockholm Marathon – 4th June

Chris Newberry was another hj’er ‘on tour’ as he completed the Stockholm Marathon. In very warm conditions he completed this in a tremendous time of just under 4 hours. Not bad going for his first marathon!

Worthing 10k – 4th June

Any 10k down in Worthing is well represented by the club, and this time around was no exception with 27 hj’ers taking part.

Despite hot conditions a number of PBs were set during the event, not least by husband and wife Brian and Jo Stone who ran super times of 44.07 and 48.55 respectively.

Victoria Welsby was first female hj’er home (46.55) with Margaret Wadman second (48.38), and Jo Stone third, but there was some controversy over the results of the day concerning the top place for the males.

Malcolm Footer had looked all set to take the prize of first hj’er home with a narrow one-second advantage over Tony Jakens (42.04/42.05). However, as Malcolm was no doubt ready to crack open the champagne, later that very day new hj’er Simon Lockwood suddenly appeared at the top of the results page to take the glory with a tremendous time of 39.55.

Malcolm has a very forgiving nature as we know, though no doubt will have still drunk the champagne in despair at having the top place taken from him in dramatic circumstances (well, dramatic for a 10k results page).

Jo and Brian Stone about to ring bell on a beach
Jo and Brian Stone with PB Bell!

Endure 24 – 10th June

Despite temperatures more akin to the Sahara Desert on a particularly stuffy day, the hj team of David and Sally Malins, Tess and Mark Adams, Victoria and Andy Robins and Mark and Lisa Aylmore still managed to complete the 24 hour running challenge with very little sleep. The overall position of 81st out of 753 teams a very good end result.

In particular, it is fantastic to see Mark Aylmore back running in an event again.

A few of other hj’ers in the shape of Simon Perkins, Malcolm Footer, Phil Liberman and Claire Miller were also in attendance albeit as part of another team (so I won’t post the result but they did very well).

A group of runners in front of a green banner at the Endure 24 event
Horsham Joggers at Endure 24

Wisborough Green 10k

This event normally has a huge hj’er turnout and once again we did ourselves proud with 16 hj’ers turning up despite blisteringly humid weather.

Gary Tomlinson was first hj’er home in 34.44, and Rosie Inman was first female hj’er over the line with a fab 44.38. Other notable mentions must also go to Carl Laver who ran a PB of 52.24 and Tim Hampson with a welcome return to some shorter races with an impressive 49.28.

Jersey Half Marathon – 11th June

Jill Page (2 hrs 1 min), Margreet Potter (2 hrs 25 mins), and Lee Wood McGeean (also 2 hrs 25 mins) took on the ever-scenic Jersey Half Marathon along with 367 other competitors.  

Helsinki Half Marathon – 11th June

Caroline Bransden kept up her reputation as arguably the best travelled HJ’er of 2023 by running the Helskini Half Marathon in an excellent time of 2 hrs 17 mins.

Caroline ran the race with the help of some heavy metal/rock music which played along the course, and no doubt this in part helped her to get to the ‘Finnish’ in such a good time.

South Downs Way 100 – 10th/11th June

Congratulations must go to Matt Whyman for completing the SDW100. Not only was the weather extraordinarily hot for the run, with temperatures touching 30 degrees at times, the route in itself is very tough. Matt has also now finished the whole Centurion series!

A notable mention must also go to Emma Walters who did a sterling job by turning up at 1am to join Matt for ‘only’ 30 miles of his route.

Matt Whyman in front of a race banner
Matt Whyman

Other News

Mick Duplock’s 80th birthday

Mick Duplock, our blind runner who amazes us all with his courageous attitude and remarkable turnout at a number of events, will be 80 years old on 22nd July.

To celebrate, Mick is intending to run 20 laps of the BBH track on 4 separate Thursday’s during June and July, on 22nd June, 6th July, 13th July and 20th July. The final run on 20th July will be followed by cake and a drink at The Bridge.

Mick will also be doing Horsham Parkrun on 22nd July (his actual birthday).

Please feel free to come along to any of these events to help Mick celebrate his special birthday and to encourage him along.

Sussex Grand Prix races

With a lot of focus on the West Sussex Fun Run League, the highly enjoyable Sussex Grand Prix has gone a little under the radar. Briefly, this is a 12 race event where respective clubs score points in a league format. The races range from 5 to 15 milers so there is usually something for everyone. More details of these will be shared if only to remind us all it exists, and we scored very well at one of the events earlier in the year.

As noted earlier, the Horsham 10k is also part of the Sussex Grand Prix so anyone who entered may wish to check their results to see how they scored, and how we as a club are getting on over the year so far.

SportsShoes Code

Don’t forget you can use the Sportsshoes code as put up in the FB HJ Runs group each month for discount on your orders and delivery. Remember though that these codes are for exclusive use by Horsham Joggers only and are not for sharing!

Membership Renewal and Numbers

We now have 557 club members as at 14 June 2023. Note anyone who missed the renewal deadline will need to pay to re-join. Please put it in your calendar to remind yourselves to do it next year if you forgot this time around!

Coming up

Some of the other items and races of note coming up are:

  • 20th June – Naked Run (Horsham Park). Please don’t turn up naked, but make sure you are NOT wearing a timing device!
  • 24th June – Downland Dash (West Sussex Fun Run League)
  • 25th June – North Downs Run 30k
  • 2nd July – Bewl 15 (Sussex Grand Prix)
  • 5th July – Roundhill Romp (West Sussex Fun Run League)
  • 9th July – Hove Hornets Stinger (West Sussex Fun Run League)
  • 12th July – Phoenix 10k (Sussex Grand Prix)
  • 14th/15th July – Camping and Parkrun weekend at Moors Valley Parkrun
  • 18th July – Summer handicap (Horsham Park)
  • 19th July – Wakehurst Willow
  • 23rd July – Henfield Seven Stiles (West Sussex Fun Run League)

Roosthole Time Trial 5k

Two of the time trials have now taken place, with the next one due on Tuesday 11th July. You can still turn up for these even if you have yet to complete one, they are great fun.

Tuesday Night Runs

The Tuesday night club runs from the Bridge continue to be a success. So much thanks as ever must go to the group run leaders. Please note on occasion over the summer these will start from Horsham Park so please keep your eyes peeled to the FB page for any announcements.

Thursday night Track

The track sessions (£2 a session) take place every Thursday night at The Bridge (arrive 6.15 to pay for a 6.30 start) with both the coached and main track sessions very well represented.

5k to 10k ‘Keep on Running’ course

These sessions begin on Tuesday 20th June and anyone who has entered these will have been contacted separately. These are held twice a week on Tuesday’s and Thursday’s at 7pm for an hour and it is NOT too late to join! The cost of this course is £25 for HJ members. Not bad for an 11-week course!

Barns Green Half Marathon Training

Sunday morning runs will start from 2nd July onwards at The Bridge, likely to start at 8am. These are not supported runs but routes that you can follow.

Social Events

Along with the Moors Valley Parkrun on 14th/15th July, some other dates for social events will follow so please keep an eye on social media and the Facebook page for these.

Enjoy the summer.

Simon Holmes

HJ Newsletter May 2023

HJ Newsletter! The good news is the latest version of our newsletter is here and ready for your consumption. Given the number of races, runs and events since the last one it has been quite a beast to pull together, but here goes…

Opening Round

As I sit here now penning the HJ member newsletter, I find myself retrospectively analysing a somewhat bizarre few months and the period from late October to the end of March in particular.

During those oft-icy cold winter months I found myself in an unusually erratic place. The normally outgoing, positive and confident self had been partly overtaken by what, looking back, appears to have been Mr Hyde on a particularly bad day. My behaviour at times over those months was at best inconsistent, and at other moments verging on the seemingly pathetic. I was a little lost.

However, through those ‘dark’ winter times there was a consistent medium which helped clear the head from time to time and ensured sanity would eventually prevail. Running. And running with this wonderful club should never, ever be taken for granted. People say running saves them and there is no question this is true. The uplifting feeling at the end of a run when, however tired we may feel, when the endorphins and endocannabinoids kick in is a sensation like no other. So many of us have unique and very differing reasons to run, but it’s the shared inner spirit which can be lifted thanks to our common goal.

For myself, I was in-part saved by my HJ’er friends David and Sally Malins, with whom I shared a taxi home after the social evening in mid-March. As we parted company on Rusper Road they steered me in the right direction, not only home but also mentally too. I’ll be forever grateful to them for that. Within a fortnight I was back to my old self, and my running took a lift too. I set PBs across a number of races, feeling freed from the chains of winter and my own self-pity. Their kindness was needed more than I realised. And I think that’s the key. Be kind. Always.

Horsham Jogger of the Year awards and AGM 21st April

A number of prestigious awards were handed out at a well-attended AGM which was held at Horsham Sports Club on Friday 21st April.

As ever the AGM was hosted by the Committee, and Ian Dickinson was named Horsham Jogger of the Year, as voted for by members of the club. I think everyone agrees this was a very well-deserved award for Ian, who has been a key feature in both volunteering and participating across several events over the course of the year, including being an ever-present at the WSFRL . A true role model for any runner.

Fiona Clifton won Volunteer of the Year, appropriately timed given her wonderful 14 years’ service as a coach for the club. Thank you, Fiona. Your sessions will be sorely missed by so many.

Luke Minogue won the first ever Eileen Quinton award. The award is appropriately a huge shield given Eileen was such a huge presence at the club (a World Marathon Champion too), and she was inspirational to so many Horsham Joggers over the years. For any newer members to our club, feel free to ask about Eileen as her memory lives on in the minds of so many of us.

Talking of the Committee, the work this group have done over the years and will continue to do (voluntarily) cannot be underestimated and often goes under the radar together with the fantastic, phenomenal volumes of other volunteers we have throughout the club. Many events which take place would simply not exist without the extraordinary amount of hard work which takes place behind the scenes. We are a club of circa 600 members now, so this is no mean feat.

Races and Runs

Talking of events let us move on and see what’s been happening with races. As ever there has been a humungous amount of running taking place. There are simply too many races and individual stories since late March to cover in this one newsletter, but here’s a selection:-

Cranleigh 14/21 – 26th March

A number of HJ’ers took on this testing event. Gary Tomlinson won the 21-mile race by a whopping 7 minutes to claim victory. Relative newcomer to the club but a regular on the Sunday and Tuesday runs Polly Henderson took a terrific 7th place in the female race, and there are special shout outs to Brian Frost who ran the fastest lap in his age category, and to Penny Barron who ran the third fastest lap in her age category.

Mel’s Milers 10k – 26th March

More than 80 of us turned out for the annual Mel’s Miler 10k race. Extremely muddy and wet conditions made the course somewhat trickier to navigate than usual, but the event was still a success (apart from the lack of medals on the day for anyone who finished over 60 minutes that is). Malcolm Footer didn’t quite live up to his name, as he slid over on one of the opening turns during the race, but fortunately didn’t injure himself ahead of his Marathon the following week. There was also some HJ medal joy too with Tom MacDonald 3rd overall, Simon Holmes and Pete O’Connell winning trophies for heading up their respective age categories. Rosie Inman was first Horsham Jogger female home, just dipping under the magic 45-minute barrier.

Horsham Joggers at the Mel's Milers 10k
Horsham Joggers at the Mel’s Milers 10k

Brighton Marathon – 2nd April

We were also very well represented (both running and volunteering) at the Brighton Marathon at the start of April. A number of our team were taking part in their first ever marathons, and some have credited the winter Sunday morning club training runs for giving them both the confidence and also the ability to complete the 26.2 mile course. A special shout out to Baz Panchal for completing the course in a Panda outfit. Baz raised a lot of money for a terrific cause (WWF-UK), although I don’t recall him ever training in his Panda outfit on the Sunday morning runs earlier in the year!

Baz Panchal wearing a panda outfit
Baz Panchal and panda outfit

London Landmarks Half Marathon – 2nd April

Four of us took part in the London Landmarks Half marathon, along with approximately 23,000 other runners from across the UK. Cool conditions, together with a random appearance by the legendary GB athlete and kudos commentator Steve Cram halfway along the course, helped Matthew Horne (1 hr 58), Steph Charman (2 hrs 17), Chris Moore (1 hr 36) and Simon Holmes (1 hr 27) all set PBs on the day.

Sussex Relays – 8th April

The Sussex Athletics Championships Road Relays took place on 8th April in Brighton. As usual, Pete O’Connell steered the ship on the day with both mens and womens ‘A’ and ‘B’ teams competing in the relay course down in Brighton. Notable mentions from the day are Simon Perkins 1st m50, Dean Angell 3rd m60 (1 second ahead of Pete O’Connell), and the gold medal went to the HJ over 60s team of Dean, Pete and Steve Wigmore. Another notable mention is the tremendous run by new club member and track regular Kat Owens running a fantastic 12.10 for the women’s team.

Boston Marathon – 17th April

A couple of us made the trip including Polly Henderson (3 hrs 7) and Maria Gabriel (3 hrs 51). Some of you will be aware that Graeme Hull recently moved to this beautiful city and we all enjoy his regular updates on the HJ Runs Facebook group page.

Polly and Maria with medals
Polly and Maria with their medals

London Marathon – 23rd April

The usual HJ army of volunteers attended the London Marathon on 23rd April, wonderfully organised by the effervescent Phil Liberman and Claire Miller. There was a very good HJ turnout of runners too and some exceptional runs and PBs were set.

However, the real heroes of the day are those who ran the race having overcome personal illness and tragedy.

Special mentions must therefore go to anyone who ran the race as a direct result of personal suffering. Tariq Jahangir ran the Marathon to raise funds for the vitally important CRY charity, and of course Lou Johnson (who has run for the club for a number of years now) who ran the Marathon for MacMillan Cancer Support having successfully recovered from cancer herself.

There will be other stories amongst the HJ’er ranks and it is simply inspiring to see people turning negative events in their lives into positives.

Everyone watching the Marathon gave great vocal support and we had terrific fun trying to spot the HJ’ers amongst the hordes of runners.

Tariq Jahangir at the London Marathon
Tariq Jahangir at the London Marathon

Dubrovnik Half – 30th April

A handful of our troops braved the trip to Dubrovnik. The success of last year’s visit was followed up by a return to this majestic city once again albeit with a few new faces making the trip this time around. The weather for the Half Marathon was very warm, and the famously steep hill at the end of the course again proved a tough one to overcome, which of course the HJ team managed with aplomb.

Three Forts Challenge (30th April)

Rob Crocker came 3rd overall in the 5-miler race. A very well-placed effort after picking up an injury and changing his race plans the week before.

Haywards Heath 10 Mile – 30th April

As ever, the club was very well represented at the Haywards Heath 10 miler. The Horsham Joggers ladies won the team prize. A fantastic achievement especially given the large turnout of other clubs on the day and again shows the phenomenal strength of runners we have at our club.

HJ Ladies at the Haywards Heath 10 mile race
HJ Ladies at the Haywards Heath 10 mile race

Spinnaker Tower ‘run’ – 28th April

A slightly unusual event took place thanks to the ever-rapid feet tapping of Sarah Frost, who along with a couple of other HJ’ers took on the challenge of a vertical running race up the Spinnaker Tower in Portsmouth. Unsurprisingly, Sarah was first female home in 3 mins 23 seconds.

Incredibly, the overall winner of the event had travelled from Malaysia specifically to attend this and climbed the 560 stairs in just over 2 minutes!

‘Runfest’ Worthing Half Marathon and 10k – 30th April

The usual barrage of us descended on Worthing for the RunFest 10k and Half Marathon. Once again there were some fabulous runs, including but not limited to Andi Marfleet (1 hr 25), Elisabeth Sessions (2 hrs 31), Barnaby Smith (2 hrs 40), and Malcolm Footer (41.21) and Jane Adams (1 hr 17) over the 10k.

The main Worthing 10k race is due to take place on 4th June.

Run to the Sea 50k – 6th May

Horsham Joggers were first home in the team competition of the 50k ‘Run to the Sea’, which started from Christs Hospital on the Downs Link and ended on the seafront in Brighton. This run was all the more impressive given the awful weather conditions the team had to put up with during the event, but it didn’t stop our team of Anna McLauchlan, Paul Davis, Michael Dargue, Tim Hampson, Brian Frost and Alan Pettitt romping home ahead of our rivals.

Other News

SportsShoes code

Don’t forget you can use the Sportsshoes code as put up in the FB private forum each month for discount on your orders and delivery. The discount now also includes the Brooks range too. Remember though these codes are for exclusive use by Horsham Joggers and are not for sharing!

Membership renewal and numbers

We now have approximately 600 club members. There has been a staggering increase in membership numbers over the past three or four years which once again shows how important our club is to the local Horsham community.

Parkrun returns to Horsham Park

Contrary to Paul Aylett deceiving a few park runners on 1st April by claiming the run was back in Horsham Park (apparently some people did actually turn up in the park that day), parkrun has now officially returned to its spiritual home on 6th May after its longest winter spell in Southwater on record. As ever, you will find many Horsham Joggers often helping with the set up and marshalling of this vital weekly run.

Coming up

Some of the other items and races of note coming up are:

Horsham 10K –  14th May

Please spread the word as at the time of typing there are still 175 places available for this challenging but ultimately fun 10k race, which starts at 11am. And of course you are helping the club raise funds too, as well as winning a medal! There is also a juniors race which starts at 10.15am. With a number of Horsham Joggers volunteering it also means you should receive rapturous cheering and applause as you go round the course too.

Club Time Trial 5k

The first of the Roosthole time trial runs takes place on Tuesday 9th May. This is now the set location for this event after the success of last year. Those of us that remember the old and hilly double loops of the Itchingfield time trial will be secretly pleased the new location has once again taken preference. It is of course more favourable to risk being run over by a push-bike opposed to a car, and most of us who ran Itchingfield will recount a few hairy moments with motor vehicles in the latter years of this event.

Naked Run – postponed until 20th June

The Naked Run in Horsham Park was postponed from April to June due to the deluge of rainfall which battered the Park over the spring months. Remember, you do wear clothes to this event just no timing devices please!

Other Race Dates

  • 21st May – Run Gatwick 10k
  • 24th May – WSFRL Chichester Trundle View
  • 4th June – Worthing 10k
  • 7th June – WSFRL Arunners Beach Run
  • 11th June – Wisborough Green 10k
  • 18th June – Madehurst 10k
  • 24th June – WSFRL Downland Dash

Tuesday night runs

The Tuesday night club runs from the Bridge continue to be a success. So much thanks as ever must go to the group run leaders and particularly to those who have had to step up due to absences over the past few months.

Remember: in the summer months, on the 3rd Tuesday of the month, we start from Horsham Park rather than the Bridge. The Naked Run and the Summer Handicap will also start from the Park.

Thursday night Track

The track sessions (£2 a session) continue to be a roaring success, with both the coached and main track sessions very well represented (at least when it wasn’t tipping down with rain). Unfortunately, the track is due to be closed on 11th and 18th May though please check the FB page for potential alternative runs taking place on these dates. At the time of typing the Tube next to the track is still due to be open on 11th May.

5k to 10k sessions

The clambering calls for 5k to 10k training sessions has been heeded and a lot of hard work behind the scenes has been taking place to get these organised. Further details regarding these sessions will follow in due course but more details are on our website under Keep On Running.

Social Events

Further social events are in the pipeline for later in the year, including a New Forest Park Run and Camping weekend over the weekend of 14-16 July.  Please check the FB page for further details regarding this.

Other dates for social events will follow so please keep an eye on social media and the Facebook page for these.

That’s all for now folks, have a good early summer and let’s hope the sun shines a little more than it has in recent months. Be lucky one and all.

HJ NEWS! 15TH MAY 2022

HJ 10k – We Need Volunteers and Bakers!

Who among you lovely lot knows their way around the kitchen? The Horsham 10k is fast approaching on the 22nd of this month and we need volunteers to provide tasty treats for the refreshment stall. Cakes and biscuits are required in significant volume – apparently we usually shift 20-odd cakes. Maria Pettitt is overseeing this crucial part of the Horsham 10k experience and you can email her on to offer your services and let her know what you can provide. This is the first Horsham 10k for three years, so let’s get that table groaning under the weight of your HJ Bakes. 

And, of course, there are many other volunteer roles* to fill, so please get in touch if you are able to give time on the 22nd and let’s make it go with a bang. Not an actual explosion, though. That would be bad. 

Fees Please

It’s that time of year again when we have to remind all the membership fee stragglers to haul themselves over the line. Remember there are lots of lovely benefits to membership and if you prefer the stick to the carrot then please also remember that anyone who doesn’t pay their fees before the end of May will have to pay a rejoining fee on top!

Time Trials in Roost Hole

The next HJ 5k time trial events will be on Tuesdays June 14th, July 12th, and August 30th – all starting at 7pm. This fun summer event rewards the individuals who improve their time most dramatically from the first to the last of the 5k runs.

We had a great turn-out for the first events on May 10th. Here is a fantastic photo of all who took part. Our thanks to Lee for organising, and to his team of helpers (Julie, Clive and Izzi). Results can be found at

Note; HJ members can run all 4 Trials but only 3 count (the three that show most improvement). The winner is not necessarily the fastest runner but the person whose time over this distance has improved the most. So, if you missed the first one, fear not!


Also through the summer, and also on Tuesdays – although in this case on the third of each month – we will be starting club runs at the Duck Pond in Horsham Park rather than the Bridge leisure centre in BBH. There will be a warm-up session at each of these runs, starting at 6:45pm for all groups, ahead of the run starts at 7pm.

Routes are posted in advance on our members Facebook page ‘HJ Runs!’.

Don’t forget to check the club calendar for upcoming events:

Coach Fiona’s popular and varied sessions are also here:

New Committee Members

We’re delighted to welcome Marcus Leach to the HJ Committee as our new Social Secretary. Marcus will be taking over from Roger Johnson and our thanks to both of you for contributions past and upcoming. In addition we are lucky to have Susan Wilcox joining us as our second Welfare Officer. Welcome and thanks to Susan!

Beer Night

Speaking of socials, Mark Aylmore has provisionally arranged for an HJ evening at the fabulous Chapeau Brewery (Unit 8 Redkiln Cl, Horsham RH13 5QL) on Saturday 28th May, from 19:00. The brewery will be open for just our use, with draft and bottled beers, wine, local Horsham Gin from Cabin Pressure Spirits, and soft drinks.

There will also be food available (must be pre-booked), with a burger and a pint for £12 (Mick who runs Chapeau is a chef by trade, so the food is always good – and there will be veggie options too!). If you would like to come along, please email, and do so before the 20th if you want food. There will be a £5 deposit, non-refundable after the 20th, and the event will only go ahead if there is sufficient interest. 

First Aid Training

Recently some of our members attended a Heartstart First Aid course given by Horsham Community Responders. It covered vital CPR skills as well as how to handle some minor running injuries. Well done to Jane Footer, Karen England, John Berry, Jo Bull, Jacqui Williamson, Sue Hensman, Paul Morley, Jo Stone, Warren Marks, Andrew Wright, Sok Wah Lee, and Margreet Potter for taking part – and to Clive Walker for arranging. 

Sturdy Legs

We’ve all heard about people shaving seconds off their marathon times. But shaving beards off during a race? That’s what Chris Sturdy did during the Brighton Marathon this year, dropping into a barbers for some facial restyling and then getting back out on the road and completing the race. We’ll have to check his splits to see if the weight reduction and improved streamlining made things easier! Well done, Chris. 

May be an image of 5 people, people standing, people walking and outdoors

South Downs Way Relay

It’s coming up on May 28th and we have two full teams competing. An intense but thoroughly rewarding team event.  If you haven’t got anything else on, get up on the Downs and cheer on the runners. And then go to Chapeau for a beer!

Want to know about the ITB? It’s over to Tony at Hands On!

Hi everyone, in this edition I wanted to discuss something that often comes up with my previous topic of foam rolling, and that is the Iliotibial Band (ITB). Quite often I’m asked how to best stretch the ITB, should I use the foam roller, it feels tight etc. but I think we need to understand the ITB a bit more.

To enable us to do this we have to understand the anatomy of it. The ITB is a thick band of fascia formed proximally at the hip by the fascia of the gluteus maximus, gluteus medius and the tensor faciae latae muscles. It runs down the lateral thigh and inserts into Gerdy’s tubercle on the Tibia. The ITB is primarily made up of collagen fibres which are aligned in a very organised vertical fashion to allow for better force absorption with weight bearing activities. There is a small amount of elastin fibres amongst the collagen which allows it to be slightly elastic helping it to act as a spring. However, this does not give it the ability to stretch like a muscle.

ITB Anatomy.jpeg

So now we know what the ITB is we can understand what we can do to create a change to it. Can we stretch it……….no, will a foam roller do anything to it……….no, can it be tight……… BUT it doesn’t mean it won’t cause us some problems. The ITB is one of the most common running injuries we see. Due to the ITB insertion on Gerdy’s tubercle, it actually has no bony attachment along the femur. Therefore, it has the tendency to shift forwards and backwards as your knee flexes and extends. 

ITB syndrome is a common knee injury that usually presents with pain/tenderness on palpation of the lateral aspect of the knee. It is considered a non-traumatic overuse injury and is often associated with underlying weakness of hip abductor muscles.

So if you have some pain or tenderness to the outside of your knee with or after running and you feel your ITB is tight perhaps we need to try something other than stretching or foam rolling the ITB. It’s not to say that any stretching or foam rolling you may already do to the ITB is going to cause you problems because it absolutely won’t. It just means it’s probably not doing what you think it is!

What have you been up to?

There has been a lot of HJ travel lately, and here’s a quick round-up of some of your achievements, with thanks to Chris Yeomans for compiling the results. 

Well done to everyone who ran the Gatwick Half – the results will be in the next newsletter – but a shout out to Harry Wilcox who was the first HJ home. 

Caroline Bransden, Elisabeth Scott, and Viv Underhill ran the Vienna Half marathon. Well done, ladies!

Jason Walker ran the Limassol Marathon on March 20th in 4:02:04 (pacing). Unseasonably cool weather, but race day was a lovely sunny day with a cool breeze.

Paul Davis, Simon Perkins, Luke Minogue, Hadley O’Dwyer and Steve Wright ran the hot and hilly Dubrovnik Half on the early May bank holiday. 

Mel’s Milers 10k, which is one of this year’s challenge cup races, had a typically hefty turnout from HJ. Simon Perkins and Lea Quentin were first male and female joggers home. The race is on mixed terrain which is mostly off-road, taking in a lap of the school grounds before heading off to Southwater along the Downs Link, through the Country Park, and back along the Downs Link. There is only a short section through a residential area and three road crossings to disturb this. This is a friendly club run event ideal for first time runners, those marathon tapering or looking for a PB. Seventy nine Horsham Joggers completed the 10K and times Simon Perkins 37:00, Ryan Rothe 39:55, Harry Wilcox 41:28, Lea Quentin 42:06, Tom Robertson 42:09, David Malins 43:24, Nick Street 43:44, Simon Holmes 44:22, David Dawson 44:57, Mark Aylmore 45:13, Malcolm Footer 45:34, Lucinda Potten 45:44, Jonathan Fengaras 46:53, Christopher Lee 47:52, Andy Robins 47:59, Miranda Huisman 48:05, Joanna Stone 49:03, Ian Michell 49:09, Juliette Somers 49:15, Ian Dickinson 49:19, Penny Barron 49:52, Miranda Morley 49:59, John Dyckes 50:06, Victoria Robins 51:14, Tim Canham 51:31, Clive Walker 51:40, Geoff Fisher 52:02, Paul Morley 52:03, Warren Marks 52:04, Richard Harwood 52:19, Andrew Hartley 52:33, Allison Hartley 52:51, Richard Barron 53:25, Marcus Leach 53:29, Kirstie Hedger 54:03, Martine Burke 54:36, Mel Bullen 54:44, Richard Shergold 55:00, Matthew Horne 55:31, James Hawthorne 55:39, Stephen Wilson 57:50, Martin Allen 57:59, Vicky Holliday 58:24, Margreet Potter 58:35, Amanda Sullivan 59:15, Theresa Adams 59:21, Trevor Scott 59:27, Lisa Jestico 1:00:01, Lizzie Cotton 1:00:06, Louise Johnson 1:00:20, Mark Wilmot 1:00:33, Sue Newman 1:00:54, Peter Helliwell 1:01:25, Claire Miller 1:01:46, Rachel Morgan 1:01:55, Rebecca Harrison 1:02:02, Sally Malins 1:02:41, Hayley Reohorn 1:03:08, Stephanie Charman 1:03:19, Sarah Worrall, 1:03:24, Claire Butler 1:04:04, John Berry 1:04:45, Chris Garner 1:05:07, Clare Gray 1:05:09, Sok-Wah Lee 1:05:21, Christian Liberman 1:06:32, Samantha Edwards 1:09:36, Ian Hines 1:09:52, Jane Footer 1:10:33, Lorraine Hunter 1:12:06, Penelope Sanders 1:13:39, Catherine Vinall 1:14:57, Barnaby Smith 1:15:25, Sue Hensman 1:15:47, Coral Kennedy 1:16:10, Diane Berry 1:16:48, Heidi Chaney 1:17:29, Laura Sowton 1:17:37 & Michael Duplock 1:24:49

Manchester Marathon prides itself on welcoming all to take on their 26.2 mile challenge, from some superb elite runners, to those who thought completing a marathon would never be possible. Many regular runners find this the ideal event to get a personal best time, whilst everybody finds the incredible Mancunian support throughout the course unforgettable. Results Gary Tomlinson 2:38:15 & Jason walker 4:14:22 (4:15:00 pacer)

Sussex Relay M60 Team Dean Angell 11.35, Pete O’Connell 11.47 & Steve Wigmore 12.17

Brighton Marathon and 10k start in {Preston Park before snaking its way through the Brighton City Centre, along the glorious seafront and finishes on the iconic Madeira Drive in front of thousands of cheering spectators. Race Times for the Marathon Hadley O’Dwyer 3:24:56.1, Michael Dargue 3:24:56.1, Luke Minogue 3:28:03.7, Daniel Price 4:25:00.7, Richard Shergold 4:45:18.10, Michael Saunders 5:11:27.8 & Sue Zanin 5:01:09.4

10k Race times Neil Clarke 55:58.9, Barnaby Smith 1:13:56.4

SDW50 is a 50-mile foot race along the South Downs way National Trail, beginning in Worthing and Finishing 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 finish with a lap of the track at Eastbourne.

Race Times Chris Yeomans 09:47:14, James Tombs 10:11:17, Ian Moore 10:43:27 & Paul Chantler 10:51:43

The Moyleman Marathon is a challenging South Downs run, around the beautiful and demanding hills that surround the town of Lewes. This is a run designed for those that love running and are experienced runners who want to experience all that the hills can throw at them…and throw it back with passion.

Results Dan Pettitt in 3rd place 03:12:38, Chris Yeomans 04:55:02, Alan Pettitt 05:37:11 & Nicola Smith 05:37:11

Yeovil Half Marathon starts in the town centre before heading along the entire length of Yeovil Country Park. The route then leaves the town on the western side to Montacute House, before returning on quiet country roads to the Town Centre finish in the Quedam Shopping Centre. Results Hadley O’Dwyer 01:28:22.

 Wolverhampton 10k is open to runners of all abilities whether it be your first 10k or your 50th, this fast route offers a perfect chance for a chip time, personal best with full road closures during the event. The start and finish is in the Molineux Stadium, the home of the Premier League football club Wolverhampton Wanderers. The remainder of the course will be on flat closed roads around Wolverhampton. Results David Malins 00:41:08 45th Overall

Wisborough Green 10k results will feature next month!

Event Calendar – Here’s what you can get yourself into!

May 22nd – Horsham 10k

May 28th – Arundel Half, 10k, 5k

May 28th – South Downs Way Relay (HJ has two full teams)

June 19th – Madehurst 5k and 10k

June 25th – WSFRL Downland Dash

June 26th – Denbies North Downs Half Marathon & 10K

July 6th – WSFRL Roundhill Romp

July 10th –  WSFRL Hornets’ Stinger

July 23rd –  Maverick Race East Sussex

July 24th – WSFRL Seven Stiles

July 28th – Run Reigate Trail Run

August 3rd – WSFRL Highdown Hike

August 10th –  WSFRL Windlesham House 4

August 21st – Henfield Half Marathon

August 28th – Arundel 10k

August 29th – Horsham Round

September 3rd – TRIBE x Maverick Run Free Marathon

September 4th ,-  WSFRL Fittleworth 5

September 11 – WSFRL Tilgate Forest

September 18 –  Run Reigate HM

September 25 – Barns Green Half Marathon and 10K

*Since writing, the club has made the following statement about our 10k race:

Rare opportunity …

Firstly, thank you to all Horsham Joggers that have kindly offered to volunteer at the Horsham 10k on 22nd May.  Without you we just can’t put the race on.  You should by now have received an email from the Race Team telling you where to be and when.  Thanks so much.

This year, however, we have a rare and unlikely to repeat opportunity for Horsham Joggers who are not marshaling to now run the Horsham 10k.

Please see the link below so sign up.

Let’s get the race fully booked and help to create a great atmosphere on race day.

And if you’re not volunteering, or now running, please come along (with a cake for our cake stand) to cheer everyone on.

See you there

Paul, Chairman


The Angels Have a Message for You

Guess what? There are now 546* members of the Horsham Joggers! 

But double guess what?! That’s not just any old number! According to a website I discovered by Googling the number 546, these digits have some serious significance. 

Apparently, the Angel Number 546 resonates with the attributes of personal freedom, making positive life choices and important changes – and to doing things your own way. It relates to personal willpower and effort, building solid foundations and working diligently towards achieving goals.

This is spooky, right? It could literally be describing Horsham Joggers!

But there’s more, the Angel Number 546 “is a message that indicates you can trust that all of your monetary and material needs will be met”!! The Angels have heard and will answer!!

So here’s the deal: Nobody leaves, and nobody joins, until we ALL have our monetary and material needs met. 

This proposal will be submitted to the Committee as an agenda item to be discussed at this year’s AGM, and I’m sure it will sail through. If you have an idea you wish to submit for the agenda  – even if it’s not as good as this one, and let’s face it, it won’t be  – you can do so by emailing Club Secretary Sok Wah at

The agenda will be published seven days before the AGM, which will start at 7pm on Friday April 8th, at Horsham Sports Club on Cricketfield Road. It should last about an hour and will be followed by a social to which all 546 of us are invited. 

JotY and VotY

Also at the AGM, the Jogger of the Year and Volunteer of the Year 2021 awards, as voted for by You The Members will be dished out. Any HJ member can nominate another member for either of these awards for 2022 and we’d like to encourage you to do so! If you know someone who has done something that you think deserves to be recognised, please email with their name, whether it is for the Jogger or Volunteer and the reason for your nomination. Thank you!

Track Down

Please be aware that the BBH track will be closed for repairs between March 30th and April 8th, meaning our sessions on Thursdays 31st March and 7th April will not be possible. However, we can still use The Tube, so look out for updates if you’re a keen Tracker. 

Membership Renewals

These are due on April 1st for anyone who joined before 2022. Just a heads up, let’s try and get that all done on time this year. As noted above, we are all going to be rich soon, so there should be no issues. 

[Please also note; EA affiliation will be increasing to £16 for 2022/23]

You’ve got to start somewhere

After last year’s well received experiment that saw us mixing up the starting points of the Tuesday night runs on an occasional basis, we will be bringing it back through the lighter evenings of spring and summer. Starting April 19th, and on the third Tuesday of every month thereafter until the autumn, the club runs will have optional alternative start points. Keep an eye on the socials to find out where the magical mystery tours will begin. 

Horsham 10k – 

Please read the following section in the style of Grandmaster Flash and the Furious Five performing their seminal hit The Message:

It’s the Horsham 10k / the club’s special day / we need you all to help us out in e-ver-y way / We wanna hear it real clear that you’re here to volunteer so keep ya peepers peeled for a short sur-vey / And before ya say, “hey when’s race day?” / it’s a Sunday – the 22nd of May / a-huh-huh-huh / It’s like a jungle sometimes, it makes me wonder how I keep from going under…


In West Sussex Run Run League news, an impressive 35 Horsham joggers participated in the inaugural Crawley Run Crew Run Your Heart Out race on February 13th at Tilgate park (team photo above).

As a result of some superb performances all round, Horsham Joggers are now second in the league. Special shout outs to Rachel Hamson, who was the first HJ lady over the line, and to Michael Daly who nailed third place overall! The team atmosphere and support were top notch, as you would expect. Keep an eye on the HJ website Member Zone for information about upcoming WSFRL events and get involved. 

Your News

We love to hear what you’ve been up to. If you would like us to include your updates in the newsletter, just email them to 

This just in from Caroline Bransden, who has been busy:

“On Saturday 19th February, in the wake of Storm Eunice my husband Mike (a Mel’s Miler) and I ran the RunThrough Greenwich Park 10k in the wind and driving rain. Despite the challenging conditions both Mike and I came first in our age groups. 

“The 10k or 5k course if you prefer a shorter distance, takes you around the beautiful Greenwich Park passing some of London’s favourite attractions, the Royal Observatory, the National Maritime Museum and the Old Royal Naval College. There is a lot to see including the incredible views across London. Running the 10k course means that you have to run up the hill to the Royal Observatory four times!”

Caroline  01:08:R42  Mike  0:47:25

On 30th January myself and Mike, Elisabeth Scott and Viv Underhill ran the EDP Medio Maratón de Sevilla 2022 – the Seville Half Marathon in Andalusia, Spain.

Seville was a great city to explore with plenty of tapas bars, a beautiful park, the Alcázar Palace and gardens and Cathedral, hidden patios decorated with patterned tiles and orange trees shedding their ripe Seville oranges everywhere.

The race course went over the river and then back through the best parts of the city. After the race we all booked into an Arabian Baths for a massage and soak in the warm pools which was wonderful.

Our official recorded times were:

Mike Bransden 01:41:05

Vivienne Underhill 02:29:49

Elisabeth Scott 02:31:12

Caroline Bransden 02:33:54 (2nd in age category).

Well done!

And there’s more:

Over to Chris Yeomans for the news…

The Steyning Stinger 20th Anniversary event was on 6th March and features a choice between a full marathon and a half. It’s a hilly cross-country run through the South Downs between Steyning, Storrington and Shoreham-by-sea and all runners receive a breakfast at the end. 

Race Times for the Full Marathon:

Charlie Carter 03:38:19, Matt Whyman 04:15:08, Chris Yeomans 04:38:10, Ian Dickinson 05:05:34, Nicola Smith 05:15:46, Brian Frost 05:15:47, and Alan Pettitt 05:27:04 

Half Marathon:

Stephen Wigmore 01:46:26, Phyl Weston 02:18:37, and Vicky Holliday 02:26:50

The 2022 Brighton Half Marathon was on 27th February. It’s one of the first major half marathons in the running calendar. The course is fast and flat and takes in many of Brighton’s iconic sights. Perfect for experienced runners, charity runners and anyone keen to run their first half marathon. 

Race chip times 

Paul Davis 01:25:57, Andrew Puttick 01:27:01, David Wilkinson 01:27:43, Brian Frost 01:42:07, Steve Tucker 01:46:22, Natasha Heasman 01:43:12, Daniel Price 01:46:37, John Dyckes 01:50:07, Joanna Stone 01:51:01, Phyl Weston 01:53:24, Graeme Hull 01:53:26, Richard Shergold 01:56:06, Alan Pettitt 02:05:12, Chantelle Shekyls 02:00:25, Margreet Potter 02:10:51, Lee McGeean 02:12:48, Tegan Page 02:13:17. Edita Wallace 02:16:18, Mike Fryer 02:27:17, Christel Helmer 02:27:38, Caroline Bransden 02:33:01, Samantha Edwards 02:31:44 & Sue Hensman

The Jigsaw 10k was on the 27th of February and involved two circuits of the iconic Top Gear racetrack offering a great opportunity to run a PB. 

Ten Horsham Joggers competed, bagging the following race times:

Simon Perkins 00:37:18, Malcolm Footer 00:43:00, Jonathan Fengaras 00:44:12, Simon Holmes 00:45:24, Wendy Mason 00:58:33, Julie Gallagher 00:59:02, Anthony Mason 01:03:16, Jane Footer 01:06:08, Edna Clark 01:18:09 & Jane Adams 01:18:09

On February 13th Maldwyn Thornton & Nicolette Eyre competed in the Harrow Hill 10K. The route comprises of two laps sending runners up the notorious Football Lane then climbing to the High Street of Harrow-on-the-hill via Peterborough Road then keeping left encompassing London Road, Sudbury Hill, Sudbury Court Drive, Watford Road & Peterborough Road. Race times Maldwyn 00:53:46 and Nicolette 01:06:37

WSFRL Run your Heart out 8k on the 13th of February at K2 Leisure Centre is the second race in the series and thirty-four Horsham Joggers competed with the following race times. Michael Daly 29:13, Harry Wilcox 34:01, Luke Minogue 34:10, James Tombs 34:43, Thomas Robertson 36:01, Dave Dawson 36:41, Malcolm Footer 36:59, Chris Newberry 38:50, Rachel Hamson 38:56, Mark Aylmore 39:02, Michael Worall 39:05, Michael Catlow 39:43, Miranda Morley 42:24, Ian Dickinson 42:38, Martine Burke 44:56, Margaret Wadman 45:45, Iain Campbell 47:07, David Evans 49:46, Ian Wilcox 50:40, Viv Underhill 51:14, Sarah Worrall 51:15, Stephanie Charman 54:01, Caroline Bransden 54:48, Clare Dutfield 55:59, Julie Jochimsen 56:02, Louise Johnson 56:05, Jane Footer 57:43, Michelle Worsey 59:31, Ian Hines 59:54, Heidi Chaney 1:04:05, Edna Clark 01:04:10, Lorraine Hunter 1:04:10, Sue Hensman 1:05:42 & Jane Adams 1:05:42.

Slindon Slog on the 20th of February is a 10 mile trail run is set in stunning village of Slindon. Starting off at Slindon Pits the run route will take you up and into the mud pits for your first burst of mud, water, and sand. 2 laps of the pits to get you warmed up, the route will then lead you off into the woods for some scenic woodland trails for a good few miles. The route is an out and back with a visit to the ‘steps of doom’ . When you feel like your legs can’t take anymore, they finish you off with another lap of the pits followed by a run back down to the entrance of the pits where the finish line waiting for you, along with some refreshments, your medal and fresh fruit. Friends and Family are most welcome to stay and support you. You will be starting and finishing in the same place, so a perfect spot for your supporters to take pictures. Race Times Vivienne Underhill 02:13:31, Robert Jochimsen 02:09:36, Ian Wilcox 02:13:30, Richard Cherriman 02:07:09 & Vicky Holliday 02:58:52

Dark Star River Marathon 6th Feb, A 28.2 Trail Marathon up one side of the River Adur picking up a part of the Downslink past the Dark Star Brewery at Partridge Green and back down the other side with added rain, mud & head winds. Race times not yet published although Alan was the first Horsham Jogger home around 04:32:00 followed by Chris and then Brian, all within 5 mins.

Chichester 10K Sunday 6th Feb, this is one of the oldest and fastest running events in the country with new management and an existing new route twenty-one Horsham Joggers competed.

Net times Lewis Reeves 00:36:55, Simon Perkins 00:38:20, David Wilkinson 00:38:35, Andrew Puttick 00:39:26, Bryan Camfield, 00:39:37, Steve Wright 00:39:37, Raff Vitale 00:39:46, Finlay Burchett 00:41:28, Nick Street 00:43:05, Chris Newberry 00:44:00, John Crayford 00:44:29, Stephen Wilson 00:55:44, Sharon Burchett 00:56:04, Emma Hodges 01:00:21, Martine Burke 01:03:00, Ian Hines 01:11:20, Penelope Sanders 01:13:23, Julia Johnson 01:14:59, Mick Duplock 01:15:00, Roger Johnson 01:17:16 & Barnaby Smith 01:17:17

Thanks, Chris!

Research Request

Can you help PhD Student Greg Wright?

My name is Greg Wright, and I am a PhD student at the University of Brighton. I am writing this email to inform you of my latest research project: “Investigation of the effects of low energy availability (LEA) and Relative Energy Deficiency in Sport (RED-S) on the physical and mental health of adults and athletes”. Would you be able to share the following survey link with the members of your club?

This study will be assessing the eating behaviour, mood, energy intake, energy expenditure, and body composition of endurance athletes compared to other athletic populations and the public. This will be used to determine if endurance athletes are at risk for conditions known as low energy availability (LEA) and relative energy deficiency in sport (RED-S). To briefly summarise, LEA arises from an individual having insufficient energy (calorie) intake to match their daily energy (calorie) needs. This could come from increasing their activity level, whilst not adjusting their calorie intake to match. LEA and RED-S are very serious issues. Endurance athletes are a very at-risk population due to high activity levels and a desire to reduce body mass. Despite these risks, limited research has been conducted using competitive athletes. 

Upcoming Events

Here’s what’s coming up in the next few months. Keep an eye on the calendar for more info 

Apr 1st – Membership Renewals Due

Apr 3rd  – Mel’s MIlers 10k (HJ Club Challenge race)

Apr 5th –  Run and Talk Tuesday

Apr 8th – HJ AGM

Apr 10th – Brighton Marathon and 10k

Apr 19th – Lewes Easter Monday WSFRL

Apr 24th – Worthing RunFest Half and 10k

Apr 30th – Mid Sussex Marathon Weekend

Apr 30th – East Grinstead 10 Mile (HJ Club Challenge race)

May 1st – Mid Sussex Marathon Weekend

May 2nd – Mid Sussex Marathon Weekend

May 5th – Run and Talk Tuesday

May 8th – Run Gatwick Half

May 8th – WSFRL Hedgehoppers 5

May 15th – Wisborough Green 10k

May 22nd – Horsham 10k

May 28th – Arundel Half, 10k, 5k

June 19th – Madehurst 5k and 10k

June 25th – WSFRL Downland Dash

June 26th – Denbies North Downs Half Marathon & 10K

*correct at time of writing!

Thanks as always to Mike Hibberd for another fantastic news round-up!


Happy New Ye… Wait, what?

January is already gone! How the flip did that happen?

How are all the new-year-new-you plans coming along? Did you do Dry January – the opposite of all that December drinking? Did you do Veganuary – the opposite of all that seasonal meat eating? Or did you do Satanuary – literally the opposite of Christmas? Whatever you chose to mix things up, hopefully it all worked out and you all Ranuary as far as you possibly could!

Anyway, you blink and it’s February. If that’s how quick months are going these days then we’d better look down the track and see what’s speeding towards us like Gary Tomlinson being chased by a dog and a wasp. 

First up, the Horsham 10k will take place on Saturday May 22nd. You know the drill: we need around 100 volunteers to make the event happen so the club respectfully requests that HJ-ers put their names forward to help out rather than enter the race itself. Unless of course you can win the race and then cut the timing tags off everyone else’s shoes. 

Information coming soon about volunteering, so keep the feelers out. 

But before that, Brighton Rocks…

There are club places available for Brighton Marathon and 10K on Sunday 10th April. If you would like to take part in either of the above events and have not yet secured a place, you can get a club entry place via Horsham Joggers. Please email by Friday 11th February and let her know:

First Name / Surname / Email address / Distance : Marathon or 10k

You will receive an invite directly from the organisers after 13th February to register online and pay the entry fees, which are £75 and £35 for the marathon and 10k respectively. You must complete your individual registration by 1st March 2022. For more information, please visit the Brighton Marathon website.

Let’s have a votey for the VotY (and the JotY)

Let’s get one thing straight: You are ALL stars. But tradition is tradition, and so it’s time once again to vote the HJ Jogger and Volunteer of the Year. 

For reasons pandemical we did not get to a 2020 award so we are combining ‘20 and ‘21 into a single bumper award, with winners to be feted at the AGM, which is on April 8th (and after which there will be a social – everybody welcome!). 

We need you to choose from the nominees at the links below. Joggers: Cast your votes! (Please note the survey closes on Feb 28th.)  JoTY  VoTY

You can submit nominations all year round via the club website, so any time you are inspired by one of your peers, let it be known so they can make the list for the 2022 award. 

Get the Benefits

Membership of Horsham Joggers comes with loads of extras like a first class flight. If you want discounts at local running stores, or with Hands on Sports Therapy (see below), or with running coach Lawrence Roy, who has been a big hit at the track sessions, just get yourself over here and see all the bonus goodies you get with your membership. 

South Downs Way Relay

This year the SDW Relay will take place on Saturday 28th May, to avoid clashing with the SDW 100, which runs in the opposite direction. And good job, too. One can only imagine the carnage if the two races were to collide. You can picture the drone footage: Ditchling Beacon strewn with the tough sinewy bodies of hardened distance runners. Dazed relay eventers staggering around Queen Elizabeth Country Park, waving batons at the public, whimpering gibberish. Actually, I think that did happen one year…

Anyway, over to the club’s SDWR event manager, John WIlcox. 

Arguably the best ‘running’ day out of the year!

We are looking for Horsham Joggers to take part in this “invitation only” event for about 55 teams. Horsham Joggers have been allocated two teams (of six).  This is a relay race over the 97 miles of the South Downs Way, starting at Beachy Head and finishing at Winchester. The teams consist of six runners who each run three non-consecutive legs of the relay. The distance of each leg is somewhere between 4 and 8 miles and you’ll have a good break between each of your 3 runs. Each runner will run somewhere between 15 – 18 miles over the course of the day, almost entirely off road. The teams travel between the start / finish points of each leg by minibus and you will have a driver and navigator looking after you. There is a time limit to complete the event, meaning that an average pace per mile of at least 8.5 minutes over hilly terrain is required (over the whole distance). Although it’s tough (it’s hilly!) and a long day, it is a truly great event with a lot of team spirit and camaraderie.  Everyone who has ever taken part, including the drivers and navigators, will confirm that the sense of achievement and fun had is immeasurable. The team entry fees are paid by the club, the cost per runner is approx £35.00 to cover minibus and fuel costs. In addition to 12 runners we need drivers and navigators for each team.

At this stage if you would like to take part (or even if you only think you might be interested in taking part) or want to know more please e-mail John Willcox:

Full details of the event can be found on the organisers website:  Get in touch and get your name on the list, you won’t regret it!

Rollin’, Rollin’, Rollin’…

It’s time for the latest from Tony at Hands On Sports Therapy (the H.O.S.T. with the most advice for Horsham Joggers). And this month he wants to give you the low-down on <winces>  Foam Rolling… It might surprise you…

Over to you, Tony. 

Hi everyone, so in this month’s newsletter I wanted to delve into the subject of Foam Rolling, or what some call Myofascial Release. It was a question that was brought up at the Injury talk I carried out to you at the end of October and wanted to give a more thorough answer.

Foam Rolling has become a popular intervention used in all sorts of sporting activities used to increase the efficiency of training or competition preparation as well as speed up post exercise recovery. BUT what does it really do and does it live up to the claims?

If we type Foam Rolling into google for a definition we may see something along the lines of “an application of pressure to eliminate scar tissue and soft tissue adhesions by freeing up your fascia”. 

Now imagine the family fortunes `X` when they get a question wrong! 

To try and answer this it’s best to explain briefly what fascia is. It’s a connective tissue that surrounds organs, blood vessels, bones, nerve fibres, muscles and individual muscle fibres. We have a superficial and a deep fascia.PDF] The fascia: the forgotten structure. | Semantic Scholar

If we have some adhesion or fibrosis between these layers applying pressure will unfortunately change nothing and just compresses them together. For release or breakdown of scar tissue both fascial layers need to be sliding in opposite directions. Something not possible from a Foam Roller.


What about trigger points then I hear some of you ask? Well, the current understanding of what trigger points are is that we don’t fully know! There is however a good chance that they are not taught bands that have been suggested in the past. So if we don’t fully know what trigger points are can we say a foam roller will `release` it? 

So, how does Foam Rolling really work then? The current “best guess” would be that it creates a painful stimulus that activates inhibition of pain from the nervous system. This will then create short term effects on performance, recovery and range of motion. There is however still no 100% answer as a lot of it is opinion based.

What does the science say?

Some recent studies have shown that the effects of Foam Rolling on performance and recovery are rather minor and partly negligible, but still a very slight, short term improvement. Another study showed Foam Rolling to have a positive effect in range of motion in healthy adults when compared to not doing anything. However when compared against stretching there was no superiority. 

When comparing Foam Rolling with built in vibration there was no difference in outcomes.

So, what can we take from all of this? In essence I think it’s fair to say that Foam Rolling probably isn’t doing all of the things we previously thought, breaking down scar tissue etc. BUT it does seem to give a very slight short term improvement and most importantly it isn’t causing you any harm. So, if you want to Foam Roll and you feel it gives you some benefit then keep doing it! Another thing to come from the recent research was how long we should be rolling for, aim for 90 seconds per muscle as a minimum but there is no upper limit however it won’t likely add any more advantage.

I hope that answers a few questions out there. Who’s for some Foam Rolling?!

[Well, not me, now. Ed]

What have you been up to?

Chris Yeomans has the news

Resolution Trail Race 9th January 2022 starting at Staunton Country Park, a large country park situated between the A3 and the A27. This amazing early season trail run has it all, spectacular tree lined trails, magnificent views of the open countryside, an ornamental lake, and ancient follies. The route offers a spectacular mix of trail running conditions including gravel paths, sturdy trails, and tree lined single track trails. There are two routes, and epic 15km and a 10 km standard route.

Claire Miller completed the 10k in 01:10:24 and Phil LIberman completed the 15k in 01:23:29

WSFRL Hangover 5 Results:

Race Results

Well done to all who took part.

First Horsham Jogger male: Gary Tomlinson 33.51 10th position overall

First Horsham Joggers female: Martine Burke 47.23 29th fastest female 142nd overall.

37 Horsham Joggers attended.

Next race is Crawley Run Crews at K2 on the 13th February. Good luck to those who managed to secure a place!

Don’t forget, if you’d like a race mention, please get in touch at

You are GOLD!

Sussex Masters Cross Country Saturday 22nd January, Pete O’Connell, Stephen Wigmore & Alan Pettitt won Gold in the V60 Team event which was a 8km cross country run

Help the House?

Crawley Open House, the residential homeless shelter in Three Bridges, is looking for runners to raise sponsorship at the Run Gatwick event. They have free places for fundraisers. Contact Ian Watkins if you’re interested.

UK Running Events

Are offering 10% off to the club. Discount code = HORSHAM10

Fancy running 100 miles in the Himalayas?

You can if you want to! 

Mel’s Milers 10k is back!

Find out more here:

The other HJ-ers are having a race…


In conjunction with Henfield Joggers

Sunday 21st August 2022

10.30am Start and Finish at Henfield Leisure Centre

Off road Half Marathon scenic course along riverbank and disused railway, flint paths & stiles, disabled and less abled athletes welcome if you feel the course is within your abilities please contact us before entering. Changing rooms, showers, toilets and free parking. There is also hot, cold drinks and food available on the day.

E-mail for more information

Upcoming Events

Feb 12th – Maverick West Sussex

Feb 12th – Alf Shrubb Memorial Open 5 Mile XC

Feb 13th – Crawley Run Crew 8k WSFRL

Feb 13th – Goodwood Run Festival

Feb 19th – Kelly’s Guildford 10k

Feb 20th – Run Reigate Trail 5k and 10k

Feb 27th – Brighton Half (HJ Club Challenge race)

Feb 27th – Jigsaw 10k Dunsfold

Mar 1st – Run and Talk Tuesday (after the club run)

Mar 2nd – HJ Committee Meeting

Mar 6th – Eastbourne Half

Mar 6th – Steyning Stinger Half and Marathon

Mar 6th – Surrey Half

Mar 20th – Hastings Half

Mar 20th – The Moyleman

Apr 1st – Membership Renewals Due

Apr 3rd  – Mel’s MIlers 10k (HJ Club Challenge race)

Apr 5th –  Run and Talk Tuesday

Apr 8th – HJ AGM & Social

Apr 10th – Brighton Marathon and 10k

Apr 19th – Lewes Easter Monday WSFRL

Apr 24th – Worthing RunFest Half and 10k

Apr 30th – Mid Sussex Marathon Weekend

Apr 30th – East Grinstead 10 Mile (HJ Club Challenge race)

May 1st – Mid Sussex Marathon Weekend

May 2nd – Mid Sussex Marathon Weekend

May 5th – Run and Talk Tuesday

May 8th – Run Gatwick Half

May 8th – WSFRL Hedgehoppers 5

May 15th – Wisborough Green 10k

May 22nd – Horsham 10k

May 28th – Arundel Half, 10k, 5

Huge thanks to Mike Hibberd for another fantastic news round-up!


And so this is Christmas

Even if the ongoing madness means you’re Home Alone this Christmas, don’t forget It’s a Wonderful Life and at least you’ve got your Elf – which is important for all the Die Hard runners of Horsham Joggers. (Although you could be forgiven for thinking it’s more Groundhog Day than White Christmas right now…!)

Thanks to you

As 2021 draws to a close it’s time to thank all of our members for continuing to make Horsham Joggers a great club to be part of, and a supportive running environment for everyone from the super quicks to the nice and steadies. Indeed the club continues to expand like a Christmas waistline, with 510 members at the latest count. 

There’s been a lot of hard work this year to keep the club moving through challenging times with a number of new faces on the committee. We’ve invested in getting more of our members LiRF-qualified  (Leader in Running Fitness), we’ve got the new training kit in circulation (great to see that out on the club runs), increased group options, added new run leaders, introduced RunAndTalk Tuesdays, and even secured the use of The Tube at The Bridge for when it gets so cold that Thursday night track sessions turns into Dancing on Ice. 

Track continues to go great guns – don’t forget it’s open to all and (for now at least) you just have to turn up and pay £1.50 (contactless please) on the night. 

There have been murmurs from some folks who can’t make a track night on a Thursday. If anyone is interested in an informal get track session at a different time of week/day, let us know. It might be possible to organise a group. 

Volunteers of Joy

Clearly the uncertainty will continue into 2022 and the back office workload will continue to pile up so if you have any time you can volunteer to the club, please do get in touch. 

In particular we are looking for someone who’s a bit handy with websites and social media management as Andy Robins has stepped down from his committee role. Many thanks to Andy for all the support and enthusiasm he has provided. Welcome, meanwhile, to Ella Agent, taking over as our new Treasurer. A Treasury Agent, no less. Many thanks to Iain Campbell for all the hard work over the past three years. 

We also need volunteers to help out with: 

  • The coordination of the summer pub runs which – with all the usual caveats – we hope to restart in 2022
  • Marathon training for Brighton and London preparation
  • The club Time Trial (the Itchingfield Time Trial as it was previously known), which will see one run per month in May, June, July, and September
  • The Horsham 10k, slated for May 22nd

In other personnel news, Julie Jochimsen is the new club rep for the West Sussex Fun Run League which is back for ‘22, kicking off with the traditional Hangover 5k on January 1st. If you’re running in that race, don’t forget you need to be resplendent in your HJ kit in order for the club to be awarded points for your participation. 

We recently paid a special thanks to Jenny Boyd for her many years service on the committee as our WSFRL rep (pictured below with Club Chairman, Paul).

Paul Morley presents Jenny Boyd with flowers

Quizzical Exercise

A shout out to everyone who participated in the HJ quiz in November, with particular thanks to Quizmaster Roger, and Julie for organising an evening that raised more questions than a Number 10 Christmas Party. The winners were the Hoka Cokeys (pictured) and the wooden spoon went to Blood Sweat and Beers, underscoring the importance of coming up with a run-pun of a quiz team name. 

The winning quiz team

Parkrun Tourism

We’ve just brought back the Parkrun tourism round-up on the Facebook page and the club would like to encourage any Parkrun members who are interested to work up some organised touring to local events, perhaps once a quarter. It would be great to get dressed up in club kit and show the club’s face at some of the nearby runs. Tilgate Park on January 15th is mooted as a first attempt. If you do go along, please try and hang around to support all your fellow members. 

HJ Club Challenge Races for 2022

The club challenge races will be back next year, and the qualifying events will be:

  • 10k – Mel Milers 10k, Sunday 3rd April
  • 10 miles – East Grinstead 10, Saturday 30th April (part of the Mid Sussex Marathon Weekend)
  • Half Marathon – Brighton Half, Sunday 27th February (NOTE: entries close on 31st December!)
  • WSFRL – Fittleworth  Flyers  Fittleworth 5, Sunday 4th September

There will be various age-category awards, just make sure you run in your HJ race top to be in with a chance of winning. If you happen to be in Gary Tomlinson’s age category, we can only apologise.

Charity Donations

The club is very pleased to have made this years’ donations of £400 each to:

West Sussex MIND

Chestnut Tree House

Horsham Responders

Honourable Mentions – and New Email Address

We have had one or two instances of members’ results getting missed from the newsletter and we want to make sure we try and avoid that wherever possible. Sometimes the results don’t show club affiliation, which makes it difficult to find you all. The results gatherers do their best to catch what they can but, if you really want to make extra sure you’re included, please email your result directly to – in fact use that email address for anything at all you want included in the newsletter. 

Having said that, and with apologies to anyone we’ve missed in the past – and indeed in the following round up – here is some kudos:

  • Delayed mentions for London Marathon runners Andy Robins 04:36:35, Victoria Robins 04:51:58, Lisa Bowler 04:59:14, Tony Hogben 04:45:07, Margreet Potter 04:43:01
  • Delayed mentions for Worthing 10k Becky Harrison 01:00:08, Simon Holmes 00:43:19, Claire Miller 01:01:12, Barnaby Smith 01:19:47
  • Chris Yeomans Watch: Southend Pier Marathon 03:55:28. Portland Coastal Marathon 04:54:28. Roly’s Run, a circular 40-mile route in and around the Meon Valley. Watch time 07:56:32
  • Ian Bradbury completed the Frontier South Downs Ultra in 07:35:23 
  • Hampton Court Palace 10k. Emma Walters 00:46:20, Graeme Hull 00:47:44 & Ian Hines 01:33:53
  • Goodwood 10k Hadley O’Dwyer 00:39:24, Nick Street 00:42:47
  • Goodwood Half Lee Jestico 01:19:50, Julian Shelley 02:13:22
  • New Forest 16k Paul Davis 1:05:40 – Second Place!!
  • British Masters 10k Road Championships: Bryan Camfield 38:59, Pete O’Connell 39:01
  • Laura Luxton for winning the Winter Handicap (pictured below)!
Paul Morley presents Laura Luxton with Winter Handicap trophy

Upcoming Events

Jan 15th – HJ Parkrun tour to Tilgate Park

Jan 16th – Tadworth 10

Jan 19th – HJ Committee Meeting

Feb 12th – Maverick West Sussex

Feb 27th – Brighton Half

Feb 27th – Jigsaw 10k Dunsfold

Mar 1st – Membership Renewals Due

Mar 2nd – HJ Committee Meeting

Mar 6th – Eastbourne Half

Apr 3rd  – Mel’s MIlers 10k

And that’s a wrap for 2021. Happy Christmas everyone, have the best break possible and we look forward to seeing you all soon. Keep on running!

Huge thanks to Mike Hibberd for another great read, and for giving up his time to keep us informed and entertained with HJ News throughout the year.

HJ NEWS – 24th OCTOBER 2021

Get yer kit ON

The Hell’s Angels, the Bloods and Crips, the Yakuza. All well-known community organizations whose members make themselves easy to identify thanks to a particular dress code. And why should the Horsham Joggers be any different? We, too, should wear our badge with pride as we go about our gang club activities. Not leather jerkins and long beards, though. Not bandanas and checked shirts. And not forced amputation of little fingers (although the reduced weight could help you get that PB!). Instead why not get yourself over here and avail yourself of the new Horsham Joggers training kit. 

Long and short sleeve Ts in club – what is it, maroon? Burgundy? Merlot? – or some nice white shorts, waterproofs, the lot. You can get your initials on them for a small additional fee, too! What’s more, you can get your initials on them for FREE if your initials are HJ. 

Then everyone in town will be aware of your allegiance when you’re training and not just when you’re racing. And if you spot anyone around Horsham in CRC gear you can bust a cap on their ass give them a wave in acknowledgement of our friendly local rivalry. 

Suffer the little children

The Committee has decided after giving it much thought that the club will not at this time establish a juniors section for kids under the age of 18. Instead the club will look to link up with the Blue Star Harriers who have a great set-up for kids over the age of 10. However, members who would like to bring their kids along to runs or training sessions are welcome to do so (if indeed there are people who enjoy running to an unbroken looping soundtrack of “can we go HOME now?” – or maybe that’s just mine…).

Please just remember that children must be accompanied by (and are the responsibility of) a parent or guardian.

Track – just turn up!

No more booking needed. ‘Nuff said!

Your club needs YOU!

Ok, we need some of you wonderful people to put your names forward to help manage some club activities. We need volunteers to lead head torch trail runs (requirements: own torch, own head), marathon training runs in 2022 and, more immediately, to help with the HJ Winter Handicap on Tuesday November 9th. We need 12 volunteers for this last one, including 10 marshalls. 

We are also on the hunt for a new Club Treasurer, to help look after all our treasure*, as Ian Campell is standing down in April next year. Big thanks to Ian for all the hard work. 

Ian also deserves additional thanks for his organization of this year’s marathon training. Thanks, too, to our coaching trio of Lawrence Roy, Fiona Clifton, and our new run leader Jane Footer!

*The Committee regret that the club is unable to accept applications for the post of treasurer from anyone with a recent conviction for embezzlement. So much red tape. 

Tony Talk

It’s like a TED Talk but with Tony Schofield, from Hands On Sports Therapy. It’s happening on October 27th, it’s focused on preventing, managing, and treating common running injuries, there are just a few spaces left, and you can snap them up here.

Large Clock for Hire

Did you know that Horsham Joggers look after and manage the Sussex Athletics race clock? Well, now you do! It’s free of charge for official HJ events and can be hired out for any other external events throughout the region. Affiliated clubs within the network even get a reduced hire charge! For full details, please take a look at the website: 

Any old shoes?

If anyone has any old running shoes that are still in reasonable condition, TV’s Simon Perkins is still collecting for the Gatwick Refugee Detention Centre. They are desperate for more and are hugely grateful for the donations we’ve made so far. DM SP on FB if you have any sitting around that look too good to throw away! Loads more detail on the charity here: Thanks!!

Fundraising Score!

Word from the Riverside Walk Committee: We are pleased to announce that following last month’s Annual Riverside Walk, donations by walkers and supporters to Parkinson’s UK Horsham branch amounted to £2,860.37. Members of the Horsham branch of P UK have asked us to thank all who contributed.

Honourable Mentions

What a lot of running you’ve all been doing! Here are some shout-outs for some wonderful achievements from the HJ Fam.

  • Some class Dad and Daughter action from Lee and Izzi Jestico at the Goodwood 5k. Young Izzi  was 1st junior, 6th female and 20th overall coming in at 25:02, while her Dad took second place with a sub-17!
  • Barnaby Smith has had a great few weeks, running his first two 10k races at Worthing and Littlehampton!
  • In September Pete O`Connell, Steve Wigmore, Dean Angell & Bryan Camfield won GOLD in the Sussex M50`s at the Goodwood relays. We salute you!
  • Joggers in this year’s delayed London Marathon achieved the following race times Natalie Charman 04:52:48, Karen England 05:13:31, TV’s Simon Perkins 03:04:08, Crispin Scott 03:36:56, Gary ‘Big Slice’ Tomlinson 02:50:04 & Jaqueline Williamson 05:08:10
  • On Sunday 10th October 34 Horsham Joggers competed in the Worthing 10k which is one of the largest mass participation running events in the South, welcoming runners of all abilities to a flat coastal route. Race times Lee Jestico (third place!) 00:34:55, Hadley O`Dwyer 00:38:03, Pete O`Connell 00:38:39, Andrew Puttick 00:39:05, Luke Minogue 00:39:28, Finlay Burchett, 00:39:37, Nick Street 00:40:52, Matt Cooper 00:42:58, Malcolm Footer 00:43:09, John Crayford 00:44:45, Steve Tucker 00:45:01, Mark Hawthorne 00:45:48, Miranda Huisman 00:45:54, Ian Bradbury 00:45:49, Gary Tomlinson 00:49:43, Daniel Price 00:49:36, Jo Tomlinson 00:49:43, Penny Barron 00:49:58, Richard Barron 00:53:18, Frankie Bailey 00:55:55, Emma Hodges 00:57:05, Geoff Fisher 00:57:59, Sharon Burchett 00:57:55, Gary Burchett 00:57:55, Ian Bunch 00:58:33, Sue Zanin 00:58:27, Chris Garner 01:00:00, Claire Butler 01:01:08, Natalie Reynolds 01:03:49, Jane Footer 01:04:39, James Munden 01:06:23, Ian Hines 01:12:20, Mick Duplock 01:18:23 & Crispin Scott 01:18:24
  • The Downslink Ultra on the 10th October was a 38 mile Ultra point to point race from St Martha’s Hill, Surrey to Shoreham- by-Sea, West Sussex using the Downslink footpath and bridleway. Nine Horsham Joggers completed: Charlie Carter 06:01:31, Dominic Wakefield 06:09:41, Russell Kemp 06:14:57, Chris Yeomans 06:26:30, Nick Broom 06:28:13. Tim Hampson, 07:31:43, Mark Gibson 07:33:14, Ian Moore 07:34:44 & Paul Chantler 07:45:22
  • Bacchus Half is an undulating (with one significant hill) and multi-terrain with a bias towards road. Half of the course is inside the beautiful Denbies Wine Estate, the other half passes through National Trust countryside and woodland  along the Pilgrims Way and North Downs Way. It is a demanding route but also a beautiful one offering breath-taking views over the Mole Valley, Ranmore Common and the North Downs. Linzi Williams 04:15:46, Helen Morgan 04:15:45 & Jo Bull 04:15:45
  • Caroline Bransden was representing for HJ at the Oxford Half this month with a time of 02:21:07.
  • We had a good crowd at the Great South Run,a flat 10-miler with over 16,000 runners in Portsmouth on Sunday 17th October. Raff Vitale 01:07:59, Michael Snook 01:10:56, Ben Casey 01:15:24, Mike Hibberd 01:15:24, Russ Kemp, 01:15:24, Guy Gilder 01:25:43, Nigel Blackbee 01:29:00, Vicky Holliday 01:29:16, Martyn Newton 01:29:18, Martin Allen 01:30:00, Matthew Horne, 01:33:04, Lee McGeean 01:35:14, Amanda Sullivan 01:39:57, Mark Wilmot 01:40:54,Natalie Charman 01:42:57, Sue Newman 01:43:12, John Berry 01:44:37, Natalie Buckman 01:53:47, Pat Radley 01:56:02, Tracey Martin 01:56:42, Ian dickson 01:58:02, Alison Boulton 02:05:30, Edna Clark 02:07:33, jane adams 02:07:37,

Claire Tilson 02:12:21, Michelle Worsey 02:12:21, Susie Milbank 02:13:27

  • Some great results from Brighton Half: Paul Davis 01:23:59, Rebecca Gattinesi 01:54:00, Richard Shergold 01:57:30, Andy Jefford, 02:25:01

Upcoming Events

And there’s more…

27 OCT 19:00 – 20:00

Hands On Sports Therapy – Tony Schofield talk – HJ event

3 NOV 19:00 – 21:00

HJ Committee Meeting


Maverick Frontier South Downs


Beckley 10K


HJ Winter Handicap

18:30 – 20:00

Horsham Sports Club

19 NOV

19:00 – 21:30

HJ Quiz Night

Horsham Sports Club

Huge thanks, as always, to Mike Hibberd for another entertaining news round-up!


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

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! calf-raises-1.jpg

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.skimble-workout-trainer-exercise-one-leg-floor-bridge-bent-2_iphone.jpg

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 yourBird-Dog_Exercise.jpg

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!Blog_Resistance_Bands_Walk.jpg

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!goblet-squat.jpg

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. Single+leg+ball+squats+.jpeg

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,


Hands On Sports Therapy


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 200th 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.



HJ Committee Meeting


Chichester Half Marathon

Heron Way 10k

London Marathon

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


1800 – 1900 

England Athletics pre-AGM Board webinar

Details here


Brighton Half Marathon

Guildford 10k

Downslink Ultra


Great South Run


England Athletics AGM

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.

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!