organized in getting us all to bring relevant nibbles, and generally for getting so many good events up and running this year, I know everyone appreciates it! A Merry Christmas to all, and Happy New Year for 2010! . Friday 18th December saw the PFRAC annual Xmas Karaoke Party at Langsett Barn. A great night out, and excellent end to a brilliant social calendar for 2009, we enjoyed good food, some very lively dancing and good music! A few brave /tipsy members took to the microphone to provide us with vocal treats .. It was fab to see so many people there, plenty of regular social- ites, but also a good gathering of new peo- ple too! Huge thanks to Sue Higham and all the social team for being so Christmas Party 2009! INSIDE THIS ISSUE: Christmas Party Club Champs 2009 1 2 New Faces Julie Buckley– England International & OGM Your Club Needs You as A Coach! 3 4 5 & 6 Barnsley Boundary Xmas Pud Recipe 7 8 ‗Cut the Cramp‘ 3 Peaks Cyclo- 9 10 23k Sports Injury Fast Abs 11 12 Pendle Fell Race Trunce & Pics. 13 14 Club Development Boggle Choc Cake RESULTS! Get in Touch 15 16 17 to 25 26 The Hill AUTUMN/WINTER 2009 ISSUE 67 PAGE ONE Editors Note: Welcome to my first edition of ‗The Hill‘– having been possessed by spirit of generosity and a general dislike of silent pauses during the AGM in October, I volunteered myself to take over from the magnificent works of Dave and Jane Foster in editing the mag. Thanks to everyone who‘s contributed to this edition, particularly those who have let me snap them at the club recently– and if I haven‘t got you this time round, then don‘t worry your time will come in the next! Enjoy– Ailsa Park.
26
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The Hill Autumn 2009 for Penistone Footpath Runners
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Transcript
organized in getting us all to bring
relevant nibbles, and generally for
getting so many good events up and
running this year,
I know everyone appreciates it!
A Merry Christmas to all, and
Happy New Year for
2010!
.
Friday 18th December saw the
PFRAC annual Xmas Karaoke Party
at Langsett Barn.
A great night out, and excellent end
to a brilliant social calendar for
2009, we enjoyed good food, some
very lively dancing and good music!
A few brave /tipsy members took to
the microphone to provide us with
vocal treats ..
It was fab to see so
many people there,
plenty of regular social-
ites, but also a good
gathering of new peo-
ple too!
Huge thanks
to Sue Higham and all the
social team for being so
Christmas Party 2009!
I N S I D E
T H I S I S S U E :
Christmas Party
Club Champs 2009
1
2
New Faces
Julie Buckley–
England
International &
OGM
Your Club Needs
You as A Coach!
3
4
5
&
6
Barnsley Boundary
Xmas Pud Recipe
7
8
‗Cut the Cramp‘
3 Peaks Cyclo-
9
10
23k Sports Injury
Fast Abs
11
12
Pendle Fell Race
Trunce & Pics.
13
14
Club Development
Boggle Choc Cake
RESULTS!
Get in Touch
15
16
17
to
25
26
The Hill A U T U M N / W I N T E R 2 0 0 9 I S S U E 6 7
P A G E O N E
Editors Note:
Welcome to my first edition of ‗The Hill‘– having been possessed by spirit of generosity
and a general dislike of silent pauses during the AGM in October, I volunteered myself
to take over from the magnificent works of Dave and Jane Foster in editing the mag.
Thanks to everyone who‘s contributed to this edition, particularly those who have let
me snap them at the club recently– and if I haven‘t got you this time round, then don‘t
worry your time will come in the next! Enjoy– Ailsa Park.
T H E H I L L P A G E T W O
CLUB CHAMPS 2009.
Congratulations to Martin Booth our 2009 Club Champs Overall Win-
ner– competing in every race and first home in five of the ten races!
Well Done!
For those interested next year– the club championship consists of 10
races, made up of Road, Cross Country and Fell races throughout the year.
This year they were: Huddersfield 10k 22/2/09, Silkstone Shuffle 28/3/09, SYRRL Wosbor-
At the last Club Meeting, I was asked if I would prepare a short article on Coaching, what is involved and how you can become quali-fied as a Coach. One of the aims of PFR & AC is to provide Athletics for people in and around the Penistone and Stocksbridge areas. This may be for social running, just to keep fit or so they can compete in races.
A successful Club usually has a successful Junior Section who compete in local and national leagues. Not all Juniors carry on into the Senior ranks but they do create a great deal of interest within the Club and can bring their parents, who can themselves then become involve in helping within the Club or as competing Members. It is therefore important that the Club has an organised structure to provide coaching in as many different disciplines and age groups as possible. Members and parents need to be attracted into coaching in order to achieve this structure.
To go into coaching, you do not have to have been in athletics for a long time. All you need is the commitment to want to help your fellow Club Members and be prepared to commit time to this process. Learning about coaching will also benefit yourself, as you will find out, by adapting your training, how to get the best out of your own ability and so improve your race times. Anyone who wants to go into Coaching must attend Courses organised by England Athletics. You will start at Level 1, working under more experienced coaches and as you learn about the basics of coaching, you can move onto Level 2 and 3. Becoming qualified also means you are covered by England Athletics Insurance Scheme whilst you are involved in coaching and have a current Licence. There
are Courses organised locally and if you are interested, then you can ask me for details or look on England Athletics web site by click-ing here. Currently, PFR & AC has only two active Senior Coaches for a Membership of over 160 Members. This is totally unsatisfactory and if the Club and its Members want to progress, then it is essential that more are re-cruited. At the moment, as I am injured, there is normally only one Level 2 Coach, Mark Law, supervising the speed sessions on a Tuesday night involving runners of all abilities.
Ideally, training should be split into three or four smaller groups so that athletes of equal abilities can be grouped together and push each other, rather than be strung out in a long line as at present. What the Club needs, at both senior and junior levels, is for another 5 or 6 Members to attend the Coaching Courses and be available most weeks so that a proper programme can be developed, enabling Members to know what sessions are being planned, so they can fit their own training into these sessions.
Men and women can be in the same group if they are of similar abilities and the coach can train alongside that group. Ideally, a coach should be assigned to one group on a long term basis. What is required from any Member who wants to go into Coaching is a fairly long term commitment to be able to turn up regularly on a Tuesday night and, after attending the Coaching Course, be able to plan out a training programme for a group of your own ability. It is preferable, but not essential, that you do attend a Course so that you are covered by Insurance. Initially, you will working along-side and helping the Senior Coaches to plan and implement training sessions until you have obtain sufficient experience and confidence
to be able to plan the sessions yourselves. You will find that it is rewarding seeing how particular athletes in your group, including yourself, progress, as the training continues. PFR & AC will pay the Course fees so it will cost you nothing other than your own time to attend. Details of the different Coaching Levels are shown below. Level 1 is the basic Course introducing you into Coaching and this is all you really need to Coach Seniors for the type of running most of us do. Level 2 and 3 are more specialised if you want to progress further up the Coaching ladder.
England Athletics Coach Education structure and course content are shown below. Level 1 Length: One day (usually 9am – 5pm) Cost: £60 Minimum age: 16 years
This Course is an introduction to coaching skills with a major emphasis on the ‗how to coach‘ skills rather than the ‗what to coach‘
skills. Despite this there is a large practical element with the coaching theory element of the course being taught and then put in to practice alongside technical sprint, endurance, jumping and throwing activities. Coaches will receive a coaching manual with complete notes from the course and following completion of a CRB check through UK Athletics the coach will receive a coach pass and license (usually within eight weeks). At Level 1 a coach is qualified and insured to coach under the supervision of an athletics coach qualified to Level 2 or above.
Level 2 Length: Two days core modules, one day event module/assessment Cost: £140 (core modules plus one event module of choice, subsequent event modules or assessments cost £30) Minimum age: 18 years
Coaches are usually expected to have been qualified at Level 1 and gaining practical coaching experience for at least six months before attending a Level 2 course. The core element of the course is taken by coaches of all disciplines and covers topics including: Learning styles, questioning and feedback, use of demonstrations, how to effectively observe and analyse coaches, planning a session, anatomy and physiology, strength training, development of power teaching technique.
Following on from the core weekend coaches are required to go through a period of supported practice, during which they will work with a more experienced coach to put in to practice knowledge and skills acquired at the core workshop. Coaches are re-quired to complete five session planner and evaluation sheets to document this. The final part of the award is an event specific day, which is taken 6-8 weeks after the core modules. Coaches decide which event group (i.e. sprints, endurance, jumps, throws) they would like to specialise in and will learn about the specific techniques involved with the events and how to coach them. Following this coaches are assessed while they deliver a short coaching session which they
have prepared previously. Coaches will receive a pre-course study pack, a coach‘s manual with further information to support all areas of the core workshop and technical templates. Upon successful completion of the log book and assessment coaches are upgraded to Level 2, where they are insured to lead sessions in the event module in which they were assessed. A new pass and license will be issued within approxi-mately eight weeks to reflect this.
Level 3 The Level 3 award is suitable for coaches who are working with athletes on a regular basis and looking to improve their coaching and planning skills, whilst developing a greater understanding of what contributes to athletic performance both in general and with reference to a specific event or groups of events. On the Level 3 pathway there are two options available, performance or development. Coaches aiming to qualify as a Level 3 per-
formance coach should be working with an athlete of at least county standard. For coaches working with young athletes (U13 or below) the development pathway is more appropriate. The course is modular and coaches are required to complete the following elements: Phase 1 – Long Term Athlete Development, Performance and Development Coaching and Personal and Coaching Skills (2 days, £100) Phase 2 – Performance Factors (2 days, £100)
Phase 3 – Mentored Practice Phase 4 – Technical Event Modules (2 days, £100) In addition to this coaches are required to complete optional modules specific to their own needs and interests (further information relating to these is illustrated on the coach education pathway) and complete a reflective logbook along with assessment tasks as they progress through the course. There are specific tasks within the logbook that are aimed at either the performance or develop-ment coach
Completion of level 3 is by practical and written assessment (written being the logbook) and coaches should expect to take a mini-mum of 12 months to complete. Phases are generally planned at set times of year to make it easier for coaches to plan their devel-opment, which are as follows: Phase 1 – Autumn Phase 2 – Spring Phase 3 – Autumn
PLEASE—IF YOU WANT TO HELP OUR CLUB MOVE FORWARD– WE NEED YOU AS A COACH!
T H E H I L L P A G E E I G H T
―Thinking of my fellow runners who weren‘t selected to take part in the Percy Pud
race.
Especially for you I have chosen a seasonal consolation prize– a recipe for a tradi-
tional
Christmas Pudding that you can make for yourselves at your leisure.
Obviously I won‘t be making one: I already have mine!!‖
* 150ml brandy, whisky or rum * Large knob of soft butter
* (You will also need; 2x 1.2litre pudding basins, greaseproof paper, foil and kitchen string.
Method
Tip the raisins, currants, sultanas and mixed peel into a very large mixing bowl. Add the suet, sugar and breadcrumbs.
Sift the flour, nutmeg and cloves into the bowl. Add the salt and chopped almonds; I prefer to do this by hand but use the pulse button if
you do it by machine.
Trim, scrape and grate the carrot into the bowl. Quarter the apple, cut out the core and remove the peel. Grate over the carrot. Grate the
lemons over the top on the smallest hole of the grater and squeexre the juice through a sieve into the bowl.
Whisk the eggs with a fork until smooth with half the brandy. Add to the bowl.
Stir thoroughly with a wooden spoon. Lavishly butter two 1.2 litre pudding basins. Fill the basins and cover with a disc of greaseproof paper.
Pleat a large piece of foil and place loosely over the top. Tie securely, going round twice with string under the rim of the basin, then loop a
handle across the top , allowing room for the pudding to rise.
Repeat with the second pudding.
Stand the puddings on a trivet in a large saucepan with a well-fitting lid. Add sufficient boiling water to reach two thirds of the way up the
basin, fit the lid and boil for 5 hours. Check every hour or so and top up with more boiling water.
Leave the puddings to go cold. Remove the foil and the paper disc. Spoon on the remaining brandy. Re-cover with a fresh disc of
greaseproof paper; wrap the entire pudding in greaseproof and then in foil.
Store in a cool dark place for at least a month (editors note– this might be a teeny bit late for christmas......maybe for 2010?!) to mature. Remove the foil and greaseproof paper, then re-cover with
a greaseproof disc and foil as before. Steam for a further 2 hours. To serve, place a hot plat over the
uncovered pudding, quickly invert and decorate with a sprig of holly.
To flame with brandy, heat about 3tbsp of brandy in a ladle or small pan, pour over the pudding and
ignite at the table.
Taken from The Times newspaper– Thursday November 19th 2009 edition.
A message from Paul Parkin- ―Chef to the Stars‖.
T H E H I L L P A G E N I N E
CUT THE CRAMP!
Don't let muscle spasms ruin your next run
Painful, paralysing and PB-unfriendly, cramps can strike at any time. "There's no
one definitive cause," says Dr Steve Ingham, head of physiology at the English
Institute of Sport. Research in the Muscle & Nerve Journal shows that genetics
might be one factor, yet there are several other possible reasons for cramping
up.
Cramping your style: Fatigue
"All muscular contractions are controlled by electrical impulses in the brain,
communicated via nerves," explains Dr Ingham. One theory says that very long
runs overload and fatigue the nervous system. "Muscles get over-stimulated, so
cramps are common after marathons," says physiotherapist Alex Floyd, of
BUPA's Sports Medicine Centre of Excellence.
Cut it out: Build long runs gradually, never extending mileage by more than 10 per cent
weekly. Massages relax fatigued muscles: opt for deep-tissue work after a race.
Cramping your style: The wrong warm-up
"The membranes of muscle cells rupture under stress," says Ingham. These tears stimulate
the growth of new, stronger muscle fibres. Yet too much stress, too soon, leads to an un-
controllable situation in which cell contents - including vital electrolytes - leak out, upping
the likelihood of cramps.
Cut it out: Prime your system with a warm-up of dynamic, or moving, stretches, like leg
swings to loosen up muscles and increase blood flow. Jog for a few minutes, followed by
short bursts of running at target pace for that session.
Cramping your style: Sweet treats
"When you eat sugar or refined carbs, rising blood sugar puts muscles into a state of high-
fuelled activity," says Floyd. Do this just before bedtime, and you might find yourself waking
in agony with cramped legs. You still need sugar to fuel speedwork and long runs, but on
rest days try to avoid sugar after midday, and eat more complex wholegrain products to avoid blood-sugar spikes.
Cut it out: Medicine & Science in Sports & Exercise reports that you can quell blood-sugar
levels by up to 20 per cent by exercising before, rather than after, meals, possibly because
exercise primes the body to process fuel more efficiently.
Cramping your style: Climate Change
"Muscles seem more inclined to cramp in very cold or hot weather - or in transition be-
tween different temperatures," says Floyd. You can minimise the effects of cold weather
with compression kit, which dilates blood vessels, improves blood flow and helps keep
muscles warm.
Cut it out: On cold days, do dynamic stretches before leaving the house, so you are semi-
warmed up before stepping outdoors.
Cramping your style: Salt Imbalance
Hydration is a delicate balance: too little water and muscles will cramp; too much dilutes
levels of the electrolytes your muscles need to process signals from the nerves, resulting in
yet more cramps. This is where sugary isotonic drinks come in - they are specially formu-
lated to keep electrolyte levels up during intense or long runs.
Cut it out: Physiotherapist Eric Clarke. "Plain water is fine for short runs, but in hot
weather or on longer runs, you sweat more, and need electrolytes." Stick to cool - not
cold - water to avoid stomach cramps. By Ruth Emmett Runners World Magazine.
T H E H I L L P A G E T E N
―Having never ridden in a
cross race before goodness
knows why I 'volunteered'
to take part. I confess that I
do a little bit of road cycling
with Norton Wheelers (a
And they’re off, that’s me in
orange.
pre-dominantly cyclo cross
club) and had just spent two
weeks with some of them in
the French Alps, riding up
and down the more arduous
climbs regularly featured in
the Tour de France. For my training I decided to
start with a jaunt up Mickle-
den Edge to Cut Gate via
North America and ended
up mostly with the bike on
my shoulder, ‗running‘. If
you‘ve competed in Mickle-
don Straggle or Grin and
Bear it you‘ll know how
rocky and muddy it can be
up there. My first training
trip left me more battered
and bruised than after the
race itself! As the big day
dawned I still didn't know
why I was taking part! It
wasn't the distance or climbs
that troubled me; it was that
my bike handling skills
are almost none existent, as
anyone who saw me on the
day will testify. Despite try-
ing to get the hang of hop-
ping on and off the bike with
encouragement from hubby
(who credits being 4th in the
3-Peaks circa mid ‗80s) I was
still hopeless.
The race starts with a neu-
tral section on the road
from Helwith Bridge to Hor-
ton-in-Ribblesdale. I quite
enjoyed riding in a pack of
approx 450, it felt like being
part of something big. And
then the race began. We
turned off towards the
lower slopes of Inglebor-
ough and I soon found my-
self in single file behind a
very long trail of colour-
ful clothing & bikes. The
climb up was OK, although I
still managed to take my first tumble of the day. The sec-
ond tumble came
shortly after, only this time
I didn't fall off the bike, but
over Rawnsley's Leap – a
newly erected stile named
after the originator and cur-
rent organ-
iser. How embarrassing!
The ride down the other
side was terrible, I wanted
to shut my eyes, but didn't
for obvious reasons! I'm
sure my brakes failed. I
couldn't stop and almost
crashed into my chief sup-
port crew, Russ, who casu-
ally said "just get off"; easier
said than done. He's really
good at one liners when I'm
having a 'mare.
The road sections were a
breeze, it was great to actu-
ally pedal again. By the time
I hit the second climb,
Whernside, I was suffering
with shoe trouble. Cycling
shoes, especially almost
brand new ones, tend to rub
a bit on the heel when at-
tempting to run. If only I
could ride more of the
rough stuff I'd get some res-
pite. I ran down most of
the hill and did OK, passing
several who had fallen by the
wayside with punc-
tures. Russ was waiting at
the bottom with Hannah,
one of the junior members
and the only one foolish
enough to wait for me in the
cold. Boy was I glad to see
them. I was desperate for a drink, having missed Russ on
Forget crunches. If you want to get faster, fitter and stronger, you need to
train your core like a runner
In the past you'd have been hard-pressed to find elite runners paying attention to their abs. To-day, it's practically mandatory.
"It's so important. The stronger the core, the more likely you are to hold your form and less likely to get injured," explains marathon world record holder Paula Radcliffe. You simply can't
run your best without a strong core: the muscles in your abdominals, lower back and glutes.
They provide the stability, power and endurance that runners need for powering up hills, sprint-ing to the finish and maintaining form mile after mile.
"When your core is strong, everything else will follow," says running coach Greg McMillan has worked with scores of elite and recreational runners. "It's the foundation for all of your move-
ment, no matter what level of running you're doing." Evidence that core strength training improves your running has been revealed in a study, pub-
lished in the Journal of Strength and Conditioning Research, where 28 recreational and competitive
runners were put to the test. After initial evaluation of ground reaction forces, lower-extremity stability scores and 5,000m
running performance, half participated in a six-week core strength training programme while the other half did not. All runners went through a repeat of the evaluations after the six weeks. The
core strength training group increased their running times more over the course of the study than the other group, providing evidence that core strength training can make you a faster run-
ner.
Experts have mapped out precisely how the movements of running draw on the strength and stability of the glutes, obliques and abdominal muscles that lie deep beneath the six-pack. They've
learned how essential it is for runners to engage these muscles to finish fast, reduce pain and hang tough on long runs. Best of all, they've tailored workouts to help them do that.
Quality core work isn't easy. But it doesn't require much of your time, says running coach Nick Anderson. "You don't need to put in more than 15 minutes a few times a week." It's an invest-
ment that will pay dividends on the road.
HARD CORE, HEALTHY RUNNER
Your core is like a power plant. If it's not working efficiently, you'll waste energy, says Tim Hil-den, a physical therapist, athletic trainer, and exercise physiologist, specialising in running me-
chanics. "You'll see too much unwanted movement, which decreases performance or sets you up for injury." Here are three areas that can become injured as a result of a weak core:
Lower-back As your legs pound the pavement, your vertebrae absorb much of the force. That shock wors-
ens if your core is weak, which will produce lower-back pain. Build those muscles with moves
like the superman (see below). Hamstrings
When your core isn't stable, your hamstrings often have to work extra hard, says running coach and physiotherapist Paula Coates. The added work can leave them shorter, tighter, and more
vulnerable to injury. To strengthen them, as well as your glutes, try exercises like bridges, lunges and squats.
Knees
Without a stable core, you can't control the movement of your torso as well, and you risk put-
ting excess force on your joints each time your foot lands. This can lead to pain under the knee
(known as 'runner's knee'), patellar tendinitis (a sharp pain in the bottom of the knee), and iliotibial-band tendinitis. The plank and side plank (exercises below) strengthen the transversus
abdominis, which help steady the core.
By Alyssa Shaffer -Runners World Magazine.
Fast Abs
By Brent Lindsay. Having cancelled a few days running in the Lakes due to the terrible weather forecast
I entered the ―Tour of Pendle‖ as a last minute decision. Rated AL 16.8m/4830‘ looks a bit of
a challenge, but if you don‘t try you‘ll never
know! As we approached there was no sign of
the hill top. Lost in low cloud, it remained that way all day. Registration in the Village Hall at
Barley was the usual organised chaos that is part of all races. A couple of route changes
pinned to the wall being studied carefully by
those who would compete for positions. For the also ran‘s it was useful to know but in real-
ity I would be following lots of others at these points so no major issue. So I thought!
Starts with a long plod up the lane then sharp pull up into the fog past the trig point
and on to CP1 which was not as easy to find in
the low cloud as I expected. Read the informa-tion better next time. Now a long pull along to
CP2. A steady pace with a long time to go but I got too relaxed and not concentrating on the
route. 6 of us suddenly realised we are about to drop down too early. Checking the map we
have drifted in the fog so I got the compass
out and got back on track. Not too far off but an early reminder to not rely on other runners
and make my own decisions. The cloud is just sitting on top despite the strong wind. For the
low check points we drop out to get a view of the area and spot the checkpoints lower
down. CP2, then eat before CP3 and uphill again over to CP4. Up and over is a feature of
this zigzag around a single hill to give the
4000+ feet of climb. Full marks to the checkpoint teams.
Running it was a comfortable temperature. Stood in the wind and later rain must have
been less than fun but they were all cheerful. The man at CP7 refused to identify who de-
cided to put it in such a position with a steep
downhill approach followed by the inevitable
and steeper ascent. The second half of this race is definitely
the testing part, so don‘t put too much into the first few checkpoints and eat on the sec-
ond half. CP5, 7 and 9 are low checkpoints followed by steep ascents. For the CP10 to
CP11 section you need to know not to follow
the path round too far after the second pass of the trig point. I caught up with a guy not sure
where to go at this point. I had been provided with all the bearings before the race and knew
to stick to 198o and not the path. A trod soon became apparent and it was easy running down
to CP11 with a local who set a good pace
across easy ground with plenty of spring in it. Then that lane back to the finish at the village
hall, a bit of a slog at the end of a race. There were 2 other Penistone runners, Nicky
Spinks and Ian Charlesworth, waiting in the warm Village Hall along with Ian Winterburn
from Dark Peak who I had travelled up with. They had finished an hour before me, but as I
keep telling them. They aren‘t getting full value
finishing so quickly!! A good event, I‘d do it again and rec-
ommend it. Not too far to get to on the day. Perhaps next time I‘ll see the top of the hill,
but there again, it is run in November. More information at http://www.clayton-le-moors-