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Horsford XC and EAMA 10k at Wymondham

Horsford XC

Well done to the 5 hardy cross runners who ran Horsford on a wet Sunday morning.

Report by Paul Woodhouse

An ideal morning for a XC with apprehensive thoughts of crossing the ditches in Horsford Woods.
 
Travelling towards Norwich the rain was falling steadily and the temperature not really trying to rise above 5 degrees.
 
We made our way to the sign posted car park and walked the short distance to the registration with the rain still falling. This was nice and easy, £4 on the day just giving your name and club.
 
The marshals at the station were very friendly, one even asking about joining us as a second preference club.
Hopefully we can look forward to welcoming Maureen along in the near future.
 
With this completed it was time to reveal the nice white club shirts for the standard before photo.
This completed we made our way to the start as the rain came to a halt.
 
The race begun along a narrow gravel woodland path which made it a bit follow the leader.
This was no problem today as both myself and Rob ran with Libby and Nita respectfully for a while.
Cam in the meantime started to meander through the runners obviously a lot keener on reaching the water crossing.
 
The route eventually widened slightly as you ran along the perimeter of the woods and after a detour through a pit we continued a little further before turning onto a narrow footpath, Twisting our way around trees and ferns we worked our way slightly downhill towards the boggy area. First came a few logs to hurdle/step over then a small ditch before the welcoming smell of the two water filled ditches at around 2km.
These are both waist deep with slimy banks on entering and exiting, there is a rope to help you across but no sooner you are out of the first you are lowering yourself into the second.
After leaving the second you literally wade through a boggy section before running again on a slight incline. At the top there is a sharp left turn and welcoming path leading back to the start/finish area.
 
Completing this circuit we then had the pleasure of repeating it twice more knowing that each crossing of the ditches would become more difficult and no warmer.
 
We all finished in good spirits and had plenty of banter along the way. Cam believe it or not was the muddiest of the Rnts by far.
 
Official Times:-
Cam     46.33
Paul     52.16
Rob      52.17        3rd in age
Libby    54.36       2nd in age
Nita      55.33

EAMA 10k

Well done to Vanessa who ran at Wymondham at the weekend.

After a very wet trip to wymondham the rain stopped just before the race.  A lovely run with some hills to tackle. You start down lady's lane which with the Rain had become wet and muddy with some very big puddles to dodge.  After turning left a nice gentle downhill met you little did I no that round the next corner was 3K of uphill.  Suddenly everything I had been told about running hills was going through my head, and I was so happy to reach the top.  Around afew more corners and back onto hills.  I thought Norfolk was flat? Back along the muddy lane to finish where runners were all cheering you on.  One more push to get over the finish line at 1hr 19 seconds.  My quickest yet.  A lovely medal and a t-shirt for all the finisher's.  I would highly recommend this run.

Official Result - 01:00:19 - pb

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Leadership in running Fitness

The club is looking for more coaches.

I have interviewed Rachel Dawson and Bob Lyddon to get their views and experiences of coaching.

If you are considering or would like to become a Leadership in running Fitness coach please contact Kevin or any of the other coaches and they will be more than happy to answer any questions or concerns that you may have.

The course link is below:-

https://www.englandathletics.org/coaching/qualifications/leadership-in-running-fitness/

Bob Lyddon

1. How long have you been running for? 

I’ve been running for a about six years. I started with the NHS Couch-to-5k podcasts, and then graduated to Bushey Park parkrun, but it only became a serious interest when I joined RntS about three years ago. Since then it has been consistently up, and not just up Obelisk Hill.

2. What made you become a LiRF coach? 

I felt it was something I could contribute, that I could probably do, and it might help others who were in a similarposition I was in a few years back, when I needed to work on a raised cholesterol level, a quite high stress level, and was rolling towards my mid-sixties. 

3. What do you enjoy most about coaching? 

It’s seeing when people who thought they couldn’t do a session, or might have to sit part of it out, get to that transition point when they lose their doubts, decide they can do it, and then they do, and you can touch their sense of satisfaction.

4. Where is your favourite place to run? 

Anywhere in Holkham Park, we are so lucky, usually coming in through the East Gate, then either through to and beyond the Walled Garden, or up round Great Barn and on to the South Gate…superb for building up time and distance in small increments.

5. What is your favourite time of day to run? 

Late morning or mid-afternoon, 1-2 hours after breakfast or lunch; that can be quite warm in the summer so I might switch to late afternoon.

6. Would you recommend becoming a running coach?

Yes I would. The RntS coaches group led by Kevin is very supportive. You don’t have to be a top-level runner yourself to be a Leader in Running Fitness, which was one of my worries.I am still working out how to use the stopwatch, though.

Rachel Dawson

1. How long have you been running for?

I did very little exercise until I met my husband (Liam).  I used to think he was crazy running mile upon mile – then I got curious - how far could I run if I tried?  I started running around 20 years ago, with a Race for Life in a park. 

2, What made you become a LiRF coach? 

My career has been in social housing and homelessness work. When I went part-time I had the opportunity to combine my interests and I set up a venture called Runningkind (we run and we are kind) to run with former rough sleepers as part of their recovery from drug and alcohol use and to help them step out of depression and anxiety.  I had to be insured to do this and I wanted to know what I was doing – so I completed LiRF and went on to complete a further course (Coach in Running Fitness) to better support our vulnerable runners. 

3. What do you enjoy most about coaching? 

I’ve benefitted hugely from other people’s time and guidance – it’s time for me to give something back and I enjoy being able to do that, even though I’m not the fastest of runners. 

4. Where is your favourite place to run?

I love to run through Holkham and on to the Beach Café. Running to a café has been a recurring feature wherever I’ve lived. 

5. What is your favourite time to run? 

About an hour after breakfast.  I am not good in the afternoons and evenings – but always feel livelier after a Monday evening session than before. 

6. Would you recommend becoming a running coach? 

Yes absolutely.  It was great to do the courses and learn more about running.  I like being able to help out with the sessions, there is always help on hand if you need it and the more the merrier, I’d recommend it to anyone who is thinking of giving it a try. 

7. Best one piece of advice you would give to other runners 

Don’t ignore your injuries – get them looked at early and do what you are recommended to do – running is too precious to lose.

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A busy weekend of Running in the RntS Calendar

Run Alton Towers 10k

Kirsty Lack travelled to Derbyshire to take part in the Alton Towers 10k - well done Kirsty

Kirsty's Race Report
Something a little bit different for this weekends run was 'Run Alton Towers' 10k. Set in the actual park this is the course description by the organisers:
 
'The 10k follows an undulating loop within the iconic Alton Towers resort. Starting and finishing outside the towers, the route begins with a loop around the Dark Forest which includes the rides Th13teen and Rita. It then passes in front of the towers and into X-sector around Oblivion and Smiler before going past the lake into CBeebies land. You'll then pass Mutiny Bay and through Katanga Canyon before making your way down to Nemesis. You'll then leave the resort for a section around the carparks and internal road network before turning back into the resort at Galactica and into the creepy Haunted Hollow. A final loop around the Dark Forest brings you back to the front of the towers for the finish'. 
 
It was very undulating, but also very enjoyable! A couple of the sections looped back so you could see other runners. 
 
The weather was perfect for running in and subsequently for enjoying all the rides - it was a fantastic day out, even the 4am alarm clock couldn't put a dampener on it! Spectators are allowed so we had a family day out with the added bonus of a friend too who was our guide for the day! 
 
Official finish time 1:01:25 - given the hills, I was really pleased with that!

Run Sandringham 10k

22 RntS took part in a beautiful and scenic route weaving around the Royal Estate.

The route varied in terrain from roads and grass to tracks with mud and leaves.  The route gave the runners a stunning view of Sandringham House along the way.

965 runners ran the race on a long-awaited dry Sunday.  Shortly after the last runner crossed the line, a 2-minute silence took place for Remembrance Sunday.

Official Results:-

James Goddard - 00:40:15 - 3rd in age

Darren Smith - 46:54

Stuart Williams - 00:48:13

Steve Twyford - 00:49:13

Andy Payne - 00:51:40

Malcolm Senior - 00:52:31

Roland Bewick - 00:56:27

Lucy Mccallum - 00:57:34

Kerrie Coslett - 01:00:47

Jenny Watson - 01:03:42

Vanessa Green - 01:06:54

Michelle Finnegan - 01:07:01

Lesley George - 01:07:10

Debbie Moore - 01:09:29

Pete Alder - 01:09:51

Mark Riseborough - 01:12:20

Vikki Powles - 01:12:20

Denise Leeder - 01:14:10

Marie Pacey - 01:17:17

Brigid Errington - 01:19:18

Angie Barker - 01:20:33

Gill Bewick - 01:20:33

 

Ryston Runners Cross Country Grand Prix

Well done to Hayley Eyre and Ceri Howell for taking part in the second run series of the Cross Country Grand Prix events at Shouldham Warren.  Also, well done to Ceri for marshalling the Under 9's and Under 12's cross country races prior to her run.

Official Results

Hayley Eyre - 51:43

Ceri Howell - 59:16

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Chase the Train and Houghton Hall XC

Chase the Train

6 Rnts took part in this race on a wet Sunday morning.  Well done to David for coming in the top 10, 8th runner overall.

Paul Woodhouse has kindly provided this weeks write up:-

Well,
No Train strikes this morning!
Anyway just in case, we were there in good time (this I was reminded of on many occasions)
Dropping one car at Wroxham we made our way to Aylsham with Kerrie, Lucy and David.
Local knowledge directed us to on road parking close to the start.
On arrival registration was straight forward and we collected our numbers meeting up with Andy.
With plenty of time still in hand we had a relaxed coffee and contemplated the run a head. ( really shelter from the inclement weather)
The discussion mentioned there would surely be delays due to leaves and water on the track.
After finishing the coffee it was time to light the boilers and get steam up ready for the off.
 
The race started in the car park at Aylsham station with the rain falling relentlessly. At the end of the car park we joined the footpath which follows the line and after a short distance crossed the Aylsham bypass.
Rejoining the path we picked our way along the route. Most of this being narrow it was a little bit follow the leader. However with persistent rain and a small river/puddles down the middle running through this made passing easy as some tried to avoid the water.
Thinking this was going to be a flat run it seemed an unexpected steady climb for long parts of the race.
Along the route the marshals as expected were very supportive and credit to them giving their time in the wet.
The just under 9 mile treck in non stop precipitation finished with a nice down hill section with a sharp turn into Wroxham station and welcoming shelter.
There was some credible times by the RntS present in the conditions and all cheered in at the end.
Wringing wet we made our way for a warming coffee before waving Andy off on the platform for his train journey back.
We jumped in David’s car and enjoyed the the trip back (well once the heat came through) swapping tales of the run.
 
All in all a great morning participated in good spirits and well worth the early arrival.
Thanks to NNBR for a great 
 
Official Results:-
David Coslett - 59:27 - 8th Overall and 2nd in age category
Paul Woodhouse - 1:10:41
Andy Payne - 1:13:50
Lucy Mccallum - 1:19:13
Kerrie Coslett - 1:28:54
Libby Woodhouse - 1:28:54 - 2nd in age category

Houghton Hall XC

Well done to the group of RntS who took part in this race on Sunday.

Write up by Kirsty Lack:-

Tipping it down with rain is not what you ideally want to see on race day but it was - fortunately it stopped in time for warm up and our run but not all RntS got as lucky.
 
Having signed up for this quite late, I had no idea what to expect, the more I heard on the day made me feel like I'd made a mistake! Actually it wasn't too bad, three loops round with some up and down bomb holes - I managed to find a way to do these but made me struggle with my breathing, I definitely needed a walking break occasionally. 
 
Great support from club members and from the other runners. This didn't seem to have a great turnout of numbers and I think our club was really well represented.
 

Official results:-

Jimmy Goddard - 7th overall and 2nd in age category

Steve Twyford - 00:33:30

Darren Smith - 00:39:45

Kevin Short - 00:41:25

Cam Raven - 00:41:38

Stuart Williams - 00:41:46

Rob Jackman - 00:42:12

Roland Bewick - 00:45:55

John Kenyon - 00:49:06

Nita Jackman - 00:53:01

Kirsty Lack - 00:55:33

Jenny Watson - 00:56:30

Mark Riseborough - 00:57:21

Pete Alder - 00:57:23

Ceri Howell - 00:58:17

Michelle Finnegan - 1:00:38

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Norfolk Gazelles Big Stampede

A great turnout of RntS at the Big Stampede and a first outing for the club gazebo which was very welcome in the rain!

Paul Woodhouse has kindly provided the write up:-

8 teams of 4 RntS set of for the Norfolk Showground after putting their clocks and watches back an hour.

The anticipation was high not only for the well talked about relay, but also the first outing of the new Club Gazebo.

What a good day to unveil it! On arrival the rain was already falling but with a small team working together it was up in a matter of minutes and in use.

Situated in a prime spot it gave a great hub for meeting and supporting the runners as they ran past.

As in past years and other Gazelles events it was really well organised.

The relay consisted of 4 legs with each runner running 3 laps to cover 5k each.

With loads of vocal support passing the gazebo it definitely helped the runners get great personal times.

This race is not only good for the runners but for the team mates waiting as you can see most of the course from one place.

The club was commended by the organiser for the amount of teams it had entered for a relatively new and small club.

They thanked us for our support and are looking forward to returning the favour at the Beach Run.

Results for the day are attached with some close finishing times between a few of the teams

Speedy RntS of course finished as top Rnts team (would of been a bad choice of name if they hadn`t) but credit to all who took part and joined in the spirit of the day.

Speedy Rnts

Ant - 00:19:27

Mat - 00:20:54

Tom - 00:22:16

David - 00:20:04

Total Time - 01:22:46

Double LP's (LPLP)

Liam - 00:21:4

Paula - 00:24:02

Lorraine - 00:22:14

Paul - 00:22:29

Total Time - 01:30:37

Running on empty!!!

Gemma - 00:24:49

Kyle - 00:20:04

Laura - 00:26:41

Andy S - 00:20:13

Total Time - 01:32:00

Team 69

Andy P - 00:23:20

Ana - 00:22:56

Bob H - 00:23:38

Sarah-Jane - 00:23:33

Total Time - 01:33:34

SeMiCoCa

Michael - 00:24:08

Sean - 00:23:44

Colin - 00:23:43

Cameron - 00:22:02

Total Time - 01:33:43

B CReW

Bob L - 00:25:54

Chris L - 00:26:42

Rachel - 00:26:31

Will - 00:26:01

Total Time - 01:45:15

Run now Moan Later

Kerrie - 00:28:52

Lucy M - 00:26:25

Hayley E - 00:28:47

Rob J - 00:23:24

Total Time - 01:47:41

RIOT (Running is Our Therapy)

Julie - 00:26:01

Anna - 00:25:50

Nita - 00:28:25

Libby - 00:27:35

Total Time - 01:48:04

Rhodia Fen 10

Malcolm Senior took part in the Fen 10 race on Sunday finishing second in his age category

Fen10 – October 30, 2022 - 11:00 am start

Organised by the Fenland Running Club (FRC) this 10-mile race started and finished at West Walton School, West Walton, Wisbech.

I had entered the race late to ensure I had trained sufficiently and felt okay running that distance. Only my 2nd 10 mile race this year. It was raining when I was ready to leave the house but the forecast was for dry sunny periods and fortunately that’s how it turned out. Car parking was a problem this year and I was parked about a mile away. Headed down the road to the school and picked-up my number, checked my bag and warmed up. The race director gave a good summary of the course, English Athletics rules, health & safety and were led to the start line.

The course was on open Cambridgeshire Fenland roads with PR potential so the organisers would have you believe. The race did go quickly I think that was because I was trying to watch and keep to the centre of the road, if you are too close to the edge you are in the puddles and the 45-degree camber of these rural roads. Heading back to West Walton I was struggling against the wind that was blowing across the open landscape.

Finished in a time of 1:20:57 – 95th overall from a field of 211. The race limit was 400 runners, I don’t think races are getting the number of registrations like they used to. Age position 2nd from the 9 in my group. All finishers received a shirt, nice design and colours made with recycled polyester and notebooks from Rhodia who are an Online Notebook and Pad supplier (different anyway).

Well organised, well marshalled, very friendly atmosphere and plenty of cakes and coffee at the finish and the weather stayed dry if not a little windy.

Official Result - 1:20-:57

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Run Norwich 10k

Well done to all the runners who took part in Run Norwich.

It was not the nicest of mornings (especially for the supporters and volunteers), but good running weather - if you like rain!

It is a lovely (perhaps undulating) route around Norwich, taking in the Cathedral and Carrow Road.

Official Results:-

Kyle Hastings - 00:43:11 - pb

Tara Betts - 00:47:05

Stuart Gollands - 00:47:05

Sarah-Jane Smith - 00:48:22 - pb

Andy Payne 00:50:16

Laura Watson - 00:58:05

Pete Alder - 00:59:28

Debbie Moore - 01:06:25

Lesley George - 01:07:06

Chris Lubbock 01:07:12

Ceri Howell - 01:07:18

Michelle Finnegan - 01:08:33

Vikki Powles - 01:13:10

Denise Leeder - 01:15:43 - pb

Marie Pacey - 01:15:43

Teresa Abel - 01:25:04

Shirley Browell - 01:25:05

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London Marathon

LONDON MARATHON 2nd October 2022 by Lynne Dowdy
 
Here's a brief reflection, yes I know it's long but I could write a book about the last 16 weeks! But before I start I must say this.
I feel very privileged that I can run and that I was able to run London Marathon on 2nd October 2022 with my daughter Emma, very sadly not everyone completed their race that day.
It was 3rd time lucky for me when my name was drawn out of the Runners next the Sea club ballot. I'd been unsuccessful, for the 3rd time, in the main ballot for London, so my name went into the running club hat again. And, even though I hadn't changed my name to Ceri/Kerrie, out it came. Everyone knew how excited I was, it was pretty obvious.
My search for the right training plan was on and I settled, eventually on an intermediate, fairly challenging, 16 week plan, to get me to the start line, courtesy of David Yim the most supportive person who I haven't yet managed to meet.
So every week on the fridge a different page, lots of intervals, lots and lots of hill efforts, which I know, over time made me stronger, and building the miles slowly. I enjoyed every single run, apart from 2, one if which was my 20 miler. I was in tears when I finished, it was so tough, I couldn't imagine doing another 6 after that. But, I knew I had to 'trust my training'. Great North Run the following weekend was exactly what I needed, it raised my spirits and I experienced all the logistical challenges of a big event and that truly prepared me mentally for London.
My daughter was also going to be running, having got a ballot place in 2020, but covid struck so she had to run the race virtually, twice, a true test of stamina and determination. We managed quite a few training runs together, when she visited Wells and since we're similar pace we were sure we'd be able to run London together. For me running it separately was never an option, we would definitely manage it somehow, and we did.
We'd sussed out the finish line the day before and agreed to meet Emma's husband Matthew and her son Max at Z, we figured it wouldn't be too crowded there. The tube journey to the start line was great, building the tension, as we squashed into train carriages, amongst Londoners on their daily commute, I wonder what they thought.
We were starting in different colour waves and leaving Emma at red start at Greenwich, as I walked to blue was hard, but we had a plan. It wasn't too complicated, we would meet at mile 4 at 11.39am, we actually met up before that. It was much easier than I expected to keep in touch by phone. Now we were together we could focus on our intention, enjoy the race, run together, get to the end.
To be honest I'd hardly studied the route, but we ticked off each mile, running past more iconic parts of London as we neared the end. The support from the crowds was amazing, building more and more the further we went. I found it tough, as we approached the tunnel, when other runners were passing us on the other side of the road, running in the opposite direction. We both kept wondering how far it was to the turnround point.
By this stage quite a few runners were sitting on kerbs, relacing trainers, putting on plasters, stretching out tweaked muscles, but on we went. My brother Phil and Rowena Claire were in the crowd and with some careful planning (on his part) we managed to see them a few times at different points, which really spurred us on. As we ran past Wesminster, where we got a huge cheer from my friend Amanda, we knew we didn't have far to go, but every mile after 20 had seemed so much longer.
Buckingham Palace came into view as we rounded the last corner and The Mall was in front of us. This is the view I've had in my head for years, watching on tv as runners come over the line.
This time it was our turn, we did it.
Not sure what's next, but I haven't entered the ballot for next year... yet. For those of you who like a statistic I finished in place 36,202, so there were 4,186 runners behind me and quite a few in front.
My official time was 5.56.26
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Blickling & Peterborough Half Marathons

Well done to the runners who ran Blickling and Peterborough Half Marathons on Sunday.

For some runners it was their first official half marathon race.

Blickling Half Marathon

It was a beautiful sunny Sunday morning with a race start of 9am, which I feel is a great time to start a race.  It was such a pretty route, running through the villages around Aylsham.  It was a very undulating course with the last mile uphill to the finish, not a welcome sight!  I would absolutely recommend this event, the marshals were fantastic and in all the right places and the support from locals was very welcome along the route.

Official Results:-

Kevin Heyhoe - 1:42:02

Gordana Hills - 1:43:22

Paula Smith - 1:50:38

Steve Twyford - 1:54:26

Kel Norton - 1:55:16

Gemma Pickering - 1:56:24 - pb

Lucy Mccallum - 2:02:57

Kerrie Coslett - 2:18:09

Hayley Eyre - 2:35:59

Great Eastern Run - Peterborough

Well done to  the 5 runners who ran The Great Eastern Run on Sunday.  

Official Results:-

Kyle Hastings - 1:35:07

Sarah-Jane Smith - 1:48:09

Andy Payne - 1:50:59

Bob Humphries - 1:52:18

Laura Watson - 2:08:23

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Marriott’s Way 10K

Well done to the runners who took part in the Marriott's Way 10K at the weekend.

A beautiful sunny Sunday morning for a 10K run, Kirsty Lack has kindly provided a write up of the event:-

What a beautiful day for the Marriott's Way 10k. Although breezy on the field with car-park / race HQ, once we were lead across the road and up onto the bank the hedges gave shelter from the wind and some of the sun. A lovely trail run and well-marshalled.
 
We all self-seeded so I put myself right at the back. Once we set off, a bit of weaving was needed and it thinned out. I soon found myself doing a nice pace behind another runner so I decided to stay behind him so as to not go too fast. As runners were being set off in 10 minute intervals, I was quite pleased to not be caught up too soon by the second wave! At some points, the path is quite narrow so you have to be mindful of the faster runners coming through but also to other users of the path. 
 
It was such a lovely day and I wished I'd got some pictures but was also quite conscious of the terrain so kept my eyes more down than up. Coming onto the path I knew the finish line wasn't too far away so I gave it my all to get up the hill. 
 
On finishing, we all got a medal, top and a cup plus refreshments. Would definitely recommend.

Official Results:-

Kyle Hastings - 00:42:35

Amanda Marshall - 00:48:34

Susannah Towning - 00:59:37

Kirsty Lack - 01:02:16

Keith Beswick - 01:09:21

Luke Kittridge - 01:15:36

Amy Howes - 01:15:36