Aberystwyth Athletic Club - Clwb Athletau Aberystwyth

Clwb Athletau Aberystwyth

Aberystwyth Athletic Club

Established 1955 Sefydliad

Aberystwyth A.C. Weekly Newsletter Archive
2009

2005 - 2006 - 2007 - 2008 - 2009

18th December 2009

Christmas 5k Time Trial – THIS Monday 21st December
Meet 6pm at Plascrug Leisure Centre. Entry will be 50p and all money collected will go to the first person to cross the line at the Bandstand, there will also be lots of prizes.
Runners of all abilities will have a chance of winning and winning a prize, that's the fun of a handicap system!
Please let Pete Foale know if you plan to run so that Louise and Pete can have reasonable time to work out a fair handicap for each individual, if you intend running please let Pete or Louise know by email, word of mouth or ring Pete on 01970 633444.
The run will also be open to Juniors who are attending secondary school.

Level 1 UK Athletics Coaching Course (thanks to Bridget James)
A rare opportunity has arisen for individuals to complete the level 1 UK Athletics course here in Aberystwyth. The UKA courses are mostly held along the M4 + A55 corridors which obviously involve substantial travel time. This particular course is open to all those interested in coaching athletics and is being held as a full day course on Saturday 9th of January 2010 in the Aberystwyth University Sports Cage. No previous coaching experience is required. Further details regarding course content and how to apply can be found below and are also available on the Welsh Athletics Website - http://www.welshathletics.org/coaching/coacheducationcourses/ . The information will also be available on the Sports Centre ‘Courses’ section of the website from the end of the day today http://www.aber.ac.uk/en/sportscentre/courses/.
The relevant contact details to sign up for the course are listed below and on the websites but if anyone would like to have a chat about the course or its content they are more than welcome to email or call me or any of the other club members who have previously taken the course. My email is bsp@aber.ac.uk or you can call me on 07973846860.
Thanks
Bridget

Team Pursuit 3rd January 2010 (thanks to Paul Rose)
If anybody wants to blow away the cobwebs and clear their heads from all the New Year celebrations there is a Team Pursuit race in Crymych, Pembokeshire on the 3rd January. We need 5 members for a team, we could put in a men’s and a ladies team or a mixed team but a mixed team will only count towards the men’s prize. Runners set of at 15 or 20 second intervals depending on the number of teams and then all times are added together and the team with the quickest time wins. First runner goes of at 11.00am and normally the last runner is away by 11.30am. The course is about 6.5miles and hilly. All runners get a goody bag. The cost is £35 for one team and £65 for two teams so we would have to split that between us.
I have done this many times when I was with Cardigan and it was always fun, friendly and something different.
If you are interested or want to know more please mail me at paul@cambriantyres.co.uk or call me on 01970 833906 daytime and 01974 821415 evenings, but I do need to know by this Friday.

Macmillan Aber 10k
Results are now available on the club website. A fantastic race and a great turn out with 300 runners crossing the finishing line.

Harlech Triathlon Entries now open
This local race will be taking part on May 9th 2010. Enter early to avoid disappointment!
http://harlechtriathlon.users.btopenworld.com/

Gwent League - Race 3 – Taunton (thanks to Jos Jones)
Race 3 of this seasons Gwent League was at Taunton, Somerset. After already having visited Bath and with Bristol to come the "Gwent League" is starting to turn into the "Whoever can put on a fixture ta very much" league. If you had travelled down on the day I think it would have taken at least 3½ hours.

Girls Under 13 - Emily Thomas 7th - Another fine performance from Emily with another year to go in this age group we can expect her to be challenging for the title next year.

Senior Ladies - Helen Marshall 36th - Moving through the field with each lap Helen finished strongly and hopes to break the top 30 at the next fixture in Bristol.

Senior Men - Jos Jones 135th - After being distracted by the Senior Ladies race Jos almost missed the start of his race. A bad start just got worse and with an incorrect shoe choice, Jos had to settled for a finish way down on the expected top 100.

Gwent League (thanks to Jos Jones)
Here are the current standings for Aberystwyth in the Gwent Cross Country League
Only 2 athletes have completed the first 3 races.
Under 13 Girls - Emily Thomas - 7th
Only 8 points of 3rd place, anything could happen in the final 2 races.
Senior Men - Jos Jones - 96th
Crept in to the top 100, the only way is up.....hopefully!!!!

Dec 13th - Welsh Cross Country Inter Regions (thanks to Jos Jones)
Conditions were perfect for this years Inter Regions at Builth Wells. The day went extremely well and was far better organised compared to the farce that was last years event at Wrexham. A few Aberystwyth AC athletes made the trip unfortunately the results do not list the primary school age. Also most of the results only list people by region, I have listed who I can remember, apologise for missing anybody out.

Boys Primary
3rd - Dion (Davies?) Bronze Medal
4th - Aled Davies
It was nip and tuck between these two with Dion edging it towards the end.

Girls Under 13
4th - Emily Thomas
With another year left in this age group, the ever improving Emily looks like a good bet for 1st next time round.

Girls Under 15
6th - Megan Turner
It was a very close race with Megan only 1 minute behind second spot.

Boys Under 15
27th - Stephen Williams
Stephen was racing against some boys a year and a half older than him. Place your bets now on Stephen to get a top 3 finish next year.

Senior Ladies
10th - Helen Marshall
15th - PhoebePender
It was hard work for this pair as the race was rather low on numbers, however the coped with the conditions well.

Senior Men
25th - Jos Jones
After being out most of the year with injury it was nice not to come last. With a bit of luck and stubbornness top 10 is next years aim!

Master Women
9th Overall - Jo Thatcher
A super start gave Jo the lead but was past later on in the race. Jo has been listed in the incorrect category. She might receive a 3rd place medal, the results are unclear.

Welsh Lady Fun Run - 28th February 2010
10am at the Aberystwyth Bandstand
'Beat the Leek' Race for primary children @ 11am 'Daffodil Dash' race for secondary pupils and adults @ 12noon
to include: live music, face painting, celebrity, Welsh food and more...
For more details contact GWENNANDAVIES@MENTER-ABERYSTWYTH.ORG.UK

Up and Coming “muddy” fixtures:
Saturday 23rd January 2010 – Tarren Hendre Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf)
Sunday 24th January 2010 - West Glamorgan League, Corus/Pontrhydyfen.
Sunday 7th February 2010 - West Glamorgan League, Gnoll Estate, Neath.
Saturday 13th February 2010 - Gwent League, Penlan Leisure Centre, Brecon.
Saturday 13th February 2010 – Tarren Hendre Fell Race( http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf )
Sunday 14th February 2010 – Dursley Dozen, Gloucestershire (http://www.g4cio.demon.co.uk/ddozen/ddozen.htm)
Saturday 6th March 2010 - Gwent League, Blaise Castle, Bristol.
Sunday 21st March 2010 - West Glamorgan League, Margam Park, Port Talbot.

8th December 2009

CHANGE OF DATE for club Christmas 5k Time Trial – now taking place on the Monday 21st December
It was decided to change the annual club 5k Christmas time trial, arranged for 11th December, to Monday 21st December. We will meet at 6pm at Plascrug leisure centre and make our way over to the start on the cycle path. Entry will be 50p and all money collected will go to the first person to cross the line at the Bandstand, there will also be lots of prizes. Runners of all abilities will have a chance of winning and winning a prize, that's the fun of a handicap system!
I could do with knowing who will be running so Louise and I can have reasonable time to work out a fair handicap for each individual, so can people who intend running please let me or Louise know by email, word of mouth or ring me on 01970 633444.
I will be issuing numbers for all to wear as I think there will be a good response.
The run will also be open to Juniors who are attending secondary school.
Cheers
Pete

Post Aber 10k buffet – don’t miss out!!
6.30pm in the Academy on the 13th December after the Aber 10k.
This year we have 3 courses for a fantastic £5.50 a head. Friends and family welcome. Please email aiv@aber.ac.uk or ring 01970 832013 by tomorrow (9th December) to book your place.
We need to know by TOMORROW (9th December) if you are planning to come along to ensure there is enough food supplied!! Thanks again, anita.

Cardington Cracker 6th December 2009 (thanks to Pete Garson)
Do not under-estimate Shropshire! It is much more beautiful than I expected and the hills although not very high, provide plenty of scope for some challenging fell races with some ferociously steep ascents. Shropshire boasts an exciting fell racing calendar and in early December, several hills are linked together in a 9 mile circular route to form the Cardington Cracker.
It’s a race that Dave and Louise had done several times before but it was the first time I had raced it. Marion and I had watched part of it last year on a sparkling, frosty morning and vowed to return to race it.
Despite there being more traffic on the English side of the border, it has the feel of an ancient landscape, gnarled oak trees guard the hedges, ensuring that the lanes twist and turn as you head between the valleys and villages. This left little time to get there for race registration.
The course starts on a nice flat field before heading up through very wet, muddy tracks towards the drier grassy slopes of the first summit. After that there are some great ridges to run down with open views either side.
Although the hills are not remote, they retain a sense of wildness, especially where rocky tors puncture the grassy ridges. Some of the summits such as Caer Caradog are still protected by the ramparts of old hill forts, giving a sense of ancient battles.
There were around 240 runners this year. Dave was the first Aber runner, with Louise and I trailing at least 10 minutes behind him. However, times didn’t seem to matter much – as it was just great to be taking part.

Change of date for the Tarren Hendre Fell race (Thanks to Dave Powell)
The date of Tarren Hendre race has been changed to 13th February (unfortunately the day before Ras Cors Caron and the Rhayader Rant!)
http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf

Up and Coming “muddy” fixtures: (thanks to Helen Marshall)
Sunday 13th December – Merthyr Mawr Christmas Pudding 10K, Bridgend.
Saturday 23rd January 2010 – Tarren Hendre Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf)
Sunday 24th January 2010 - West Glamorgan League, Corus/Pontrhydyfen.
Sunday 7th February 2010 - West Glamorgan League, Gnoll Estate, Neath.
Saturday 13th February 2010 - Gwent League, Penlan Leisure Centre, Brecon.
Sunday 14th February 2010 – Dursley Dozen, Gloucestershire (http://www.g4cio.demon.co.uk/ddozen/ddozen.htm)
Saturday 6th March 2010 - Gwent League, Blaise Castle, Bristol.
Sunday 21st March 2010 - West Glamorgan League, Margam Park, Port Talbot.

1st December 2009

League Update 1 December2009 (thanks to Tony Wenlock)
There are just 12 days left till the final run in this year’s league – and things couldn’t be closer. The league table has now been updated to show each runner’s current best optional race. To see the impact this has on your position you just need to tick Yes in the Show Optional’s box on the League table page. The optional races that I’ve added are all based on times recorded in the League – but you may have something better tucked away that could give you those vital fractions of a point you need to move ahead of your rivals.
The times for last weekend’s Ras Y Mast have still to be added, and with only the Aberystwyth 10k left things couldn’t be closer. In Ladies Platinum, just 1.64 points separate the top 5 runners – whilst in Men’s Platinum the range is 2.25 points. Ladies Diamond is also tightly contested with many of the runners having made significant improvements over the year.
There are just two things to do now to grab the winning position;
1. Check out the optional race I have put in for you and if have something better please let me have details of the race, and a set of official results showing your time. Please note I cannot take race times for any off road race other than those listed in the Trail league – but other than that virtually anything goes. YOU MUST LET HAVE YOUR ALTERNATIVE OPTIONAL RACE DETAILS BEFORE 13th DECEMBER.
2. In the Aberystwyth 10k – RUN LIKE THE WIND!!

Pudsey Bear Marathon Run in aid of Children in Need 2009 (thanks to Adriano Evola)
Many thanks to all those who turned up and took part in this worthwhile fundraising activity last Friday evening in excellent mild and calm conditions, and many thanks to all those who contributed in terms of donations.
A very worthwhile donation was the time freely given by Blue Christopher, who sang Rock and Roll covers, and entertained the runners for over 4 hours during the evening.
The only children who turned up had the benefit of the confectionary and drinks specially provided for them - unfortunately and disappointingly they were not members of our Junior Section.
The event was well covered by the media, with a Cambrian News photographer, Kate O'Sullivan on Radio Cymru, and a group of the runners (including children) who were invited to the live feed to the national coverage from the University Studio.
Pudsey is now enjoying a well-earned rest, and all that remains for the rest of us is the collection of the proceeds. Sponsor Forms and cash should be returned to Adriano as soon as possible, please.

Ras Y Mast Pictures online
Thanks to Alastair Tye:
http://www.fellrunningpictures.co.uk/rasymast2009.html

Post Aber 10k Buffet 6.30pm – 13th December 2009
Many thanks again to Gareth at the Academy for agreeing to host the club buffet after the Aber 10K.
This year we have 3 courses for a fantastic £5.50 a head. Friends and family welcome. Please email aiv@aber.ac.uk by 9th December to book your place.

The relevant contact details to sign up for the course are listed below and on the websites but if anyone would like to have a chat about the course or its content they are more than welcome to email or call me or any of the other club members who have previously taken the course. My email is bsp@aber.ac.uk or you can call me on 07973846860.

Up and Coming “muddy” fixtures:
Sunday 6th December – Shropshire Young Athletes League, Bridgnorth
Sunday 6th December - Gwent League, Hestercombe Gardens, Taunton
Sunday 13th December – Merthyr Mawr Christmas Pudding 10K, Bridgend.
Saturday 23rd January 2010 – Tarren Hendre Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf)
Sunday 24th January 2010 - West Glamorgan League, Corus/Pontrhydyfen.
Sunday 7th February 2010 - West Glamorgan League, Gnoll Estate, Neath.
Saturday 13th February 2010 - Gwent League, Penlan Leisure Centre, Brecon.
Sunday 14th February 2010 – Dursley Dozen, Gloucestershire (http://www.g4cio.demon.co.uk/ddozen/ddozen.htm)
Saturday 6th March 2010 - Gwent League, Blaise Castle, Bristol.
Sunday 21st March 2010 - West Glamorgan League, Margam Park, Port Talbot.

20th November 2009

TONIGHT Children in Need - Fri 20 Nov 2009 (thanks to Adriano Evola)
Local celebrity singing duo Blue and Duke Christopher (father and son) are kindly providing live music and supporting the Children in Need night at the Bandstand from 5pm onwards.
To all club runners. Volunteers are needed for the Annual 'Children in Need Marathon Relay' which begins tonight at 5.00pm.
"Please feel free to run in fancy dress, and children are, of course, welcome"
The course begins at the Bandstand and heads along the promenade to the bottom of Constitution Hill and then back to the Pier before returning to the Bandstand. We will take turns in a relay system, where people running individually or in small groups, will each run the 1 mile course until we complete the full Marathon distance of 26.2 miles carrying Pudsey Bear along the way.
Come along on the night and add a mile or so to the total, and feel free to make a (££££) contribution.
Last year we raised a record total of £1010.10, making a grand total of £3,629 over 4 years - a fantastic achievement by all.
Sponsorship forms are available, so come and see me. Get collecting through family friends and work.
Many thanks,
Adriano

Christmas 5k Handicap – Friday 11th December 2009
Prizes up for grabs plus a fast flat new 5k route. Time to be confirmed.

Marshalls still needed for the Aberystwyth 10k on the 13th December
If you are able to give up a few hours to help out please contact Pete Foale foale3@hotmail.co.uk . Many thanks.

Post Aber 10k Buffet – 13th December 2009
Many thanks again to Gareth at the Academy for agreeing to host the club buffet after the Aber 10K.
This year we have 3 courses for a fantastic £5.50 a head. Friends and family welcome. Please email aiv@aber.ac.uk if you’d like to come along.

League Update (thanks to Tony Wenlock)
The league has been updated with results from the Condon Classic Hill race held on 15th November as the last of the Trail League nominated races. Whist there are no changes in the top three positions in either the Men’s or Ladies Trail leagues, Adriano Evola has now achieved Trail qualification and takes 6th place overall behind Clive Evans. With only 0.25 points between them Adriano could take 5th place if he can run Ras Y Mast in something less than 56 minutes. Helen Marshall – who finished 3rd Lady overall – has closed the gap between herself and Louise Barker by 10 points leaving around 5 to snatch second position.
In the main league correction to Adriano’s time in the Autumn 5k gives him a new potential optional that would increase overall score by 0.46 points. Meanwhile in Men’s Platinum, Dave Powell’s time at Condon gives him a new potential optional that could see him move to 3rd place overall at the end of the year.
Next Year’s League Races.
If anyone has any ideas for potential new races in the league next year please let me know so that I can begin the work of weaving them into the sheet.

Request for volunteers for Sport and Exercise Department at the University
“Hello,
I am a 3rd year sport and exercise science student at Aberystwyth university and looking for participants in my dissertation study, I will be looking at the effect of postactivation potentiation between aerobic and anaerobic athlete types, participants will need to be 18+ and will have the opportunity to find out many performance details. participants will be required to attend 5 separate sessions during which they will be asked to lift some weights and then perform a wingate test. If you have any club members who would be interested in participating in my study please could you pass on my email address.
Many thanks
Arwen Bell”
awb7@aber.ac.uk

Another request for participants for dissertation study in Sport and Exercise Science Department
“I am a third year undergrad at Aberystwyth. I am currently recruiting volunteers for my dissertation which is based on optimal pacing strategy in endurance events. I have attached a brief information sheet regarding the study and would be very grateful if you would pass the details on to any members of the club that you deem suitable. This information obtained from this type of testing can be of great benefit in exercise prescription, especially in determining areas where improvements can be made with appropriate training.
Please do not hestitate to contact me if you have any questions regarding the study.
May I thank you for reading this email and in anticipation of any help you feel you can offer.
With kind regards
Sheree McCormick”
shm7@aber.ac.uk

Ras Hwyl 3k Mewn Gwisg Gymreig 28ain Chwefror 2010
10yb ym Manstand Aberystwyth
Ras 'Curo'r Genhinen' i blant ysgol Gynradd am 11yb 'Ras y Daffodil' 3k i ddisgyblion ysgol Uwchradd ac Oedolion am hanner dydd
gyda: cherddoriaeth byw, peintio gwynebau, person enwog, cynnyrch Cymraeg a llawer mwy...
I gael rhagor o wybodaeth yswllt GWENNANDAVIES@MENTER-ABERYSTWYTH.ORG.UK

Welsh Athletics Workshops for Safe Athletics (thanks to Steve Brace)
Attached are details which may be of interest to coaches, team managers, officials and volunteers with responsibilities of young persons and vulnerable adults that you may be aware of which are highly recommended, as outlining best practice for volunteers who work in athletics.
The guidance is highlighted in the Welsh Assembly’s “Working Together” document as part of the Children Act 2004.
The courses will raise your awareness, and your confidence to respond to areas of concern in relation to poor practice or abuse.
Please respond for next weeks Safe Athletics Workshops, and the first Safeguarding Workshop around Wales by registering on line at:
http://www.welshathletics.org/news/archive-news/october-news/autumn-2009-volunteer-support-courses
or via the Welsh Athletics office.
Please forward this information to volunteers, coaches and officials who you feel may benefit from the workshops.
Should you have any queries please do not hesitate to contact me
Regards
Steve Brace

UK Athletics Level 1 Coaching Course
Saturday 9th January 2010 9:00am - 5:00pm Full 1 day course
Cost - £60 As always, there are club funds available to help support those wanting to undertake their coach education. All we ask in return is that you devote a little time to helping out with coaching in the club from time to time
Closing date for applications - Tuesday 15th December 2009
Course Content
This course is an introduction to coaching skills, with a major emphasis on the “how to” skills rather than the “what” skills. The coaching skills are identified as:
• Instruction, Explanation and Demonstration
• Observation and Analysis
• Feedback
The fundamental idea of the course, the reason why it has been developed, is to give coaches new to athletics an experience of coaching skills and the body's energy systems through practical experience using some of the events as follows :
Via Sprints, Hurdles and Running Drills
• New coaches look at the skill of demonstrating and instructing the other members of the course who act as athletes. This gives everyone the perspective of both being a coach and being coached. The role of the tutor is to facilitate this and to deal with the attendees questions as they apply this learning to their coaching situation.
Via Race Walking
• The understanding of the bodies energy system is explored via a sustained (Aerobic) activity. In a very enjoyable session the skill factors of the event are developed together with the effects of both fatigue and competition. Role of the coach as an observer who will potentially feedback on loss of skills because of concentration losses through fatigue and excitement (through the competitive situation)
Via Horizontal Jumps
• Coaches look at the event to identify from analysis the potential improvement required. Via an analysis of the athlete and event identify the worth of their potential solutions.
Via Throws (Normally Shot and/or Javelin)
• Coaches explore the value of athlete feedback from a complex event when seeing everything in a short time becomes more pressured.
The course has several classroom sessions in between these sessions to consider these issues: Role of a coach, athlete centered coaching, fitness and performance factors, the styles of coaching and finally the responsibilities and insurance cover of the level 1 coach.
Each attendee will receive a complete manual of the course and following on from the course they will be entered onto the UK Athletics Coach database. A Coach pass and license will be produced and will be sent out to the coach usually within 8 weeks of the course. As soon as the course has been completed the coach is qualified and insured to coach under the supervision of a coach qualified at Level 2 or higher.
To apply for this course please download a Coaching Course Application Form and send it fully completed with payment to Neil Wheeler, Welsh Athletics, Cardiff International Sports Stadium, Leckwith Road, Cardiff, CF11 8AZ. . Please make cheques payable to 'Welsh Athletics'. For further information please telephone 02920 644870 or email neil.wheeler@welshathletics.org
For more information please visit http://www.welshathletics.org/coaching/coacheducationcourses/

Up and Coming “muddy” fixtures:
Sunday 22nd November – Sospan 10 miler, Pembrey Park (http://www.sospanroadrunners.co.uk/races/sospan/mt/mt.html)
Sunday 29th November – Ras y Mast, Sarn Helen.
Sunday 6th December – Shropshire Young Athletes League, Bridgnorth
Sunday 6th December - Gwent League, Hestercombe Gardens, Taunton
Sunday 13th December – Merthyr Mawr Christmas Pudding 10K, Bridgend.
Saturday 23rd January 2010 – Tarren Hendre Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf)
Sunday 24th January 2010 - West Glamorgan League, Corus/Pontrhydyfen.
Sunday 7th February 2010 - West Glamorgan League, Gnoll Estate, Neath.
Saturday 13th February 2010 - Gwent League, Penlan Leisure Centre, Brecon.
Sunday 14th February 2010 – Dursley Dozen, Gloucestershire (http://www.g4cio.demon.co.uk/ddozen/ddozen.htm)
Saturday 6th March 2010 - Gwent League, Blaise Castle, Bristol.
Sunday 21st March 2010 - West Glamorgan League, Margam Park, Port Talbot.

12th November

Marshalls needed for the Aberystwyth 10k - 13th December
Please contact Pete Foale foale3@hotmail.co.uk if you are able to help out. Many thanks.

London Marathon Places (thanks to Brian Ashton)
At last night’s committee meeting, we were told that we have again been given 2 guaranteed places for next year’s London Marathon.
It was also decided to follow our policy of offering these places to all of our currently fully paid up members of at least one full year’s membership. (Let us know if you are interested but do not fulfil the one year criteria)
Anyone interested could you please e-mail me or Kevin Holland as soon as possible and definitely before the deadline of Monday 30th. Nov.
If there are more than two applicants, then the two successful entrants will be picked out of the hat at our usual monthly committee meeting the following night of Tues. 1st. Dec.
Cheers and good luck – Bash.

Children in Need - Fri 20 Nov 2009 (thanks to Adriano Evola)
Local celebrity singing duo Blue and Duke Christopher (father and son) are kindly providing live music and supporting the Children in Need night at the Bandstand from 5pm onwards.
To all club runners. Volunteers are needed for the Annual 'Children in Need Marathon Relay' which begins at 5.00pm on Fri 20 Nov.
"Please feel free to run in fancy dress, and children are, of course, welcome"
The course begins at the Bandstand and heads along the promenade to the bottom of Constitution Hill and then back to the Pier before returning to the Bandstand. We will take turns in a relay system, where people running individually or in small groups, will each run the 1 mile course until we complete the full Marathon distance of 26.2 miles carrying Pudsey Bear along the way.
Come along on the night and add a mile or so to the total, and feel free to make a (££££) contribution.
Last year we raised a record total of £1010.10, making a grand total of £3,629 over 4 years - a fantastic achievement by all.
Sponsorship forms are available, so come and see me. Get collecting through family friends and work.
Many thanks,
Adriano

League Update (thanks to Tony Wenlock)
Results from the Snowdonia Marathon and Rhobell Fawr have now been added to the tracker. Despite some really good times in the race - Dave Powell knocked nearly 8 minutes of his time of last year, Anita Worthing improving by13 minutes for an all time marathon PB, and a season’s best for Tony Wenlock - these are not reflected well in the scores and so there were no changes in any of the divisions. Representing Aber at Rhobell Fawr were Dave Powell and John Evans. Despite the heavy conditions after a week of rain Dave knocked a clear 4 minutes off his time from last year. In the main league Dave has now improved his overall score by 1 point ahead of Ian Evans. Meanwhile he has clearly cemented in his position at the top of the men’s Trail league ahead of Dan Burgess and John Evans.
There are only three league races left to the end the year
Elan Valley 10 – 21st November
Ras y mast - 29th November
Aber 10 k - 13th December

Keep the tempo (thanks to Pete Foale)
Struggling my way around the quagmire of a cross country course at Fairwood common near Swansea last Sunday it made me think (again) about how important it is to do a regular tempo or steady run session to discipline yourself to running hard non stop. It's a session that's even more important than a Tuesday speed session for building up race strength and stamina. It's also a session that is very difficult to do all together as a club on account of each individual maintaining a set pace for a set distance. For that reason it's the sort of training session that you can only do by yourself or with someone of similar fitness and ability.
I have sent out this training programme before but we have quite a few new kids on the block so it's worth including a modified version in this newsletter so everyone can see it..

Aberystwyth AC – Tempo type Training sessions

This session is all about ‘Tempo’ or steady running at YOUR pace and getting you used to running at a faster pace than you would normally feel comfortable with. This is important for race day preparation. It is not as an intense a session as the Tuesday one but has just as much benefit, if not more.
There’s more emphasis on building up stamina at a decent pace that will ultimately help to improve race times over all distances, it can be psycollogically more demanding too. This is a session that you can do by yourself or with someone of similar ability and fitness. The session is not about racing each other but having the discipline to keep to your own predetermined pace throughout.
It is important to try hard to keep to an even pace so don’t start at a faster pace than you intend to maintain. Start at a pace that you personally are confident you can maintain with a bit of grit and determination, but not finishing as if you’ve raced! It is also very important to keep moving and jog between the efforts.
Every session to start with a 10 to 15 minute warm up jog and perhaps a bit of stretching, then at least a 10 to 15 min gentle warm down after the session.
There's 18 different sessions to choose from so no-one can complain about doing the same session over and again!

1 2 x 2 mile effort at your half marathon race pace 5 to 10 min jog inbetween effort.

2 Flat 5 mile steady run at half marathon race pace.

3 4 x 1 mile at your 10k race pace. 3 min recovery between efforts

4 4 x 5 min at your 10K race pace. 3 min easy jogs in between.

5 5K at a pace about 10% slower than your 5K race pace. i.e. 22 mins if you do 20 mins for 5K; 27.30 if you do 25 mins for 5K race.

6 2 or 3 x long steady effort up Moria hill from Glanyrafon Ind estate to top road, easy run back down.

7 3 mile at your half marathon race pace then immediately into 1 mile at your 10K race pace.

8 Flat 10K at your half marathon race pace.

9 2 x 15 min at your half marathon race pace. 10 min easy jog in between.

10 4 miles at your half marathon race pace then straight into half a mile at your 5K race pace.

11 2 x 2 mile at your 10K race pace. 5 min recovery in between.

12 Constitution hill or Bryn Y Mor rd: steady effort from bottom to top three times, very easy recovery jog down.

13 Flat 7 miles at slightly slower than your half marathon race pace.

14 4 mile at your half marathon race pace then immediately into 1 mile at your 10K race pace

15 2 x 15 min at your 10K pace with 10 min easy jog in between.

16 3 x 10 min at your 10K race pace. 5 min recovery in between each effort.

17 6 miles at slightly slower than your half marathon race pace.

18 Flat 8 miles at half marathon race pace or slightly slower.

West Wales Cross Country (thanks to Jos Jones)
The wet and windy weather was no match for a hardy bunch of Aber AC athletes as the ventured down to Swansea for West Wales Cross Country Championships.
Under 13 Boys
9th - Kieron Owen
11th - Callum Carter-Davies
Only 2 seconds separated these juniors in a close finish.
Under 13 Girls
Bronze Medal - Emily Thomas
11th - Fay Walsh
14th - Zoe Walsh
Another excellent performance from Emily to get the Bronze with the Walsh Girls putting in a fighting performance.
Under 15 Boys
7th - Stephen Williams
9th - Jamie Owen
Good runs from the boys up against a class field.
Under 15 Girls
5th - Megan Turner
10th - TBC - Megan Carter-Davies
Top 10 finishes for the girls in a fast race.
Under 17 Boys
8th - Sion Owen
Battled through a stitch to recover later on to finish strongly.
Senior Ladies
7th - Helen Marshall - Awarded the Bronze (Complicated system, dint ask)
12th - Jo Thatcher
22nd - Phoebe Pender
How Helen and Jo had the energy to race after talking all the way down I dont know. They must have been incentivised by the sight of Jos Jones in a pair running tights.
Clearly the tights were not the cause of Phoebe "Man City" Pender's travel sickness.
Senior Men
28th - Jos Jones
49th - Pete Foale
58th - Dai Roberts
Jos was in much better form than in the last couple of weeks, Dai thought that he would have had Pete in another couple of laps.
The 2nd fixture in the West Glamorgan Cross Country League was also incorporated in the seniors races. Updates to follow as soon as they are up on the website.

Snowdonia Marathon
Apologies to Delor Harvey one of our original Aber Ladies! Delor competed in her first marathon this year and instead of choosing a flat course
decided to enter the Snowdonia race! Delor crossed the line in a fantastic 4 hrs 13m.

The OMM in the Elan Valley, Oct 25 and 26 (thanks to Kate O'Sullivan)
Those of you who followed my exciting adventures with The Other Kate in Borrowdale last year will be ready for the sequel, no doubt. Not exactly Dan Brown, but we did have yet another map to decode. The scene: a score class, with a number of control points marked on a map to be visited in any order within a time limit of 5 hrs on day 1. The map is unseen until you cross the start line.
We were dropped off on the northern end of the Elan's vast nothingness, in a layby between Llangurig and Rhayader, and spent Saturday wending our way south, crossing the reservoir chain and wallowing for several hours in the famed Tussocks of Doom, emerging wet and cold on Sat evening at the overnight camp on the southern tip of the Caban-coch reservoir. At this point I should come clean and admit that we hadn't been planning to run a lot of the rough stuff, on account of Kate, my partner, aiming not to break a leg again this year and still not confident that her ankle was OK for off-roading. The tussocks proved unrunnable anyhow, so we hadn't missed much, and were smugly celebrative about having not broken anything, and having completed our score class without incurring time penalties and not getting lost. We spent the night in the tent with pot noodles, choc and brandy. We were off just after 8am on day two, having forced feet into wet shoes again (ugh). This time we were over-confident, and made the classic error of ignoring our pre-prepared piece of string (you know the bit in the middle of the story where our heroes' antics go a bit pear-shaped?). We received our new map at the start line, and decided to aim high and far, thus committing ourselves to a route that inevitably incurred time penalites. We were ultimately 53 minutes over our allotted 4 hours and lost 108 of our hard-earned 155 points!! However, the route was fantastic, with lots of ridge running (we had to, we were so over time), cairned tops such as Drygarn Fawr, views, some rainbows and loads of bog. The landscape seemed very large, a perspective that is the peculiar privilege of walkers and runners, and we were in awe of this beauty on our doorstep. I was equally in awe of the soup at the finish line. Overall, it was an achievement to finish, in one piece, albeit exhausted. No Holy Grail though; no doubt that quest will drag us off again next yr......

Up and Coming “muddy” fixtures:
Sunday 15th November – Shropshire Young Athletes League, Much Wenlock.
Sunday 22nd November – Sospan 10 miler, Pembrey Park (http://www.sospanroadrunners.co.uk/races/sospan/mt/mt.html)
Sunday 29th November – Ras y Mast, Sarn Helen.
Sunday 6th December – Shropshire Young Athletes League, Bridgnorth
Sunday 6th December - Gwent League, Hestercombe Gardens, Taunton
Sunday 13th December – Merthyr Mawr Christmas Pudding 10K, Bridgend.
Saturday 23rd January 2010 – Tarren Hendre Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf)
Sunday 24th January 2010 - West Glamorgan League, Corus/Pontrhydyfen.
Sunday 7th February 2010 - West Glamorgan League, Gnoll Estate, Neath.
Saturday 13th February 2010 - Gwent League, Penlan Leisure Centre, Brecon.
Sunday 14th February 2010 – Dursley Dozen, Gloucestershire (http://www.g4cio.demon.co.uk/ddozen/ddozen.htm)
Saturday 6th March 2010 - Gwent League, Blaise Castle, Bristol.
Sunday 21st March 2010 - West Glamorgan League, Margam Park, Port Talbot.

Subscribe to Running Free Magazine now and you'll receive a fantastic pair of Hilly Twin Skin Anklet running socks worth £9.99 visit http://www.runningfreemag.co.uk/subscribe.html
Click on the front page opposite to access or visit www.runningfreemag.co.uk to read and learn more about the magazine.
Win Win Win!
Visit the website to enter our simple competition to win a pair of running shoes of your choice and other amazing competitions!!
Runners, races, performance, gear and goings on...
Running Free is an independent FREE running magazine available in running stores and running clubs across the U.K.

3rd November 2009

Committee Meeting tonight – 3rd November 8.15pm in the Belle Vue Hotel, Aberystwyth
“Hi all
Here's the draft agenda for tomorrow night's club meeting - all members are welcome to attend. If you'd like to add an item please let me know by tomorrow lunch time.
Best wishes
Kevin”

Draft agenda for committee meting Tuesday 3rd November 2009 at 8.15 in Belle Vue Hotel, Aberystwyth

1. Minutes of previous meeting
2. Apologies
3. End of year club dinner/social
4. Juniors section & Mid Wales Athletics Forum including "Penweddig” cross country feedback
5. Twin Peaks - feedback
6. Aberystwyth 10K
7. 2010 London Marathon club place
8. Children in Need
9. Bunkhouse weekend - feedback
10. Any other business
11. Date of next meeting

Aber AC’s member TV Appearance this Friday
Elinor Thorogood is due to appear on Sportsround this weekend. She’ll be interviewing Kelly Holmes! That's on the CBBC channel on Friday (6th November) at 6.30pm and then on BBC2 on Saturday at 7.25am.

Cerist Aquathlon Entries now open
See Cerist website for more details: http://www.ceristtriathlon.org.uk/triathlon.htm

Children in Need - Fri 20 Nov 2009
To all club runners. Volunteers are needed for the Annual 'Children in Need Marathon Relay' which begins at 5.00pm on Fri 20 Nov.
"Please feel free to run in fancy dress, and children are, of course, welcome"
The course begins at the Bandstand and heads along the promenade to the bottom of Constitution Hill and then back to the Pier before returning to the Bandstand. We will take turns in a relay system, where people running individually or in small groups, will each run the 1 mile course until we complete the full Marathon distance of 26.2 miles carrying Pudsey Bear along the way.

Come along on the night and add a mile or so to the total, and feel free to make a (££££) contribution.

Last year we raised a record total of £1010.10, making a grand total of £3,629 over 4 years - a fantastic achievement by all.

Sponsorship forms are available, so come and see me. Get collecting through family friends and work.

Many thanks,
Adriano

Snowdonia Marathon (Thanks to Anita Worthing)
Just a brief personal account of the 2009 Snowdonia Marathon, as the Aber AC finishing times have already made it to the newsletter:

The start was horrendous: it was bucketing with rain driven by strong winds; there were long queues for the buses; running shoes were squelching before we’d run a single step; and the start was delayed by 15 minutes. However, all this was soon forgotten as the rain eased off and everyone warmed up on the climb to Pen-y-Pass, and the cheers from supporters (wetter than we were!) lifted the spirits. Then there was the lovely long downhill stretch from mile 4 to mile 8 or thereabouts, where running isn’t such an effort and you can enjoy the wonderful views and autumn colours. Somewhere around miles 6 – 7 I was overtaken by Cliff Thomas and Tony Wenlock, both running well.

By Beddgelert (12 miles) it still felt fairly easy as there had been more downhill than uphill, but the 3-mile climb after Beddgelert caused quite a few people to struggle. The wind seemed to keep changing direction but it was just enough to give a cooling effect – it might have been quite muggy otherwise. The supporters were fantastic all along the route, many shouting “Come on Aberystwyth!” and it’s amazing how energizing that can be. Somewhere after Beddgelert I passed Cliff at a drinks station but Tony was long gone.

By mile 18 (between Rhyd-Ddu and Betws Garmon) my legs were tiring a little so I tried the caffeine gel which had been given to us at registration. The effect kicked in a couple of miles later, like rocket fuel – this and a following wind carried me up the hill from mile 21 to 23 with just the occasional walk break, and I couldn’t believe my eyes when I spotted Tony half-way up the hill, walking. As I cruised past him he muttered “cramp” so I took the advantage and ran on. By then I wasn’t sure whether Cliff was still behind or whether he’d sneaked past at a drinks station when I wasn’t looking, so I pushed the pace for the last couple of miles, managing to stay on my feet on the muddy downhill bits (unlike one of the Eryri Harriers who fell 4 times!) and finishing strongly, though by then even the speed bumps in the road felt like big hills.

Tony wasn’t far behind, having recovered from cramp and achieved his target time, and we heard that Dave Powell had had a really fast time, but it was too cold and wet to wait for the others (Cliff and Delor) and the lights had mysteriously gone off in the registration hall leaving all the trade stands etc in darkness, so it was back to the car to dry off, change and EAT!

It’s a lovely marathon – the scenery is so spectacular that the mile markers seem to flash by really quickly, and the atmosphere is second to none. Many thanks to the very vocal supporters from Aber AC! Before this year’s race, I said I wouldn’t do it again if I achieved my target of less than 4 hours, but it’s strangely addictive………..

Up and Coming “muddy” fixtures:
Saturday 7th November – Rhobell Fawr Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_rhobell.pdf)
Sunday 8th November- Gwent League, University of Bath.
Sunday 15th November – Shropshire Young Athletes League, Much Wenlock.
Sunday 22nd November – Sospan 10 miler, Pembrey Park (http://www.sospanroadrunners.co.uk/races/sospan/mt/mt.html)
Sunday 29th November – Ras y Mast, Sarn Helen.
Sunday 6th December – Shropshire Young Athletes League, Bridgnorth
Sunday 6th December - Gwent League, Hestercombe Gardens, Taunton
Sunday 13th December – Merthyr Mawr Christmas Pudding 10K, Bridgend.
Saturday 23rd January 2010 – Tarren Hendre Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf)
Sunday 24th January 2010 - West Glamorgan League, Corus/Pontrhydyfen.
Sunday 7th February 2010 - West Glamorgan League, Gnoll Estate, Neath.
Saturday 13th February 2010 - Gwent League, Penlan Leisure Centre, Brecon.
Sunday 14th February 2010 – Dursley Dozen, Gloucestershire (http://www.g4cio.demon.co.uk/ddozen/ddozen.htm)
Saturday 6th March 2010 - Gwent League, Blaise Castle, Bristol.
Sunday 21st March 2010 - West Glamorgan League, Margam Park, Port Talbot.

29th October 2009

Congratulations
Our club coach Pete became a grandpa for the first time on Friday. Congratulations to Claire and all the family on the arrival of their little boy born a very healthy 8lb 2oz.

West Wales Cross Country Championships
Good luck to all club runners taking part this Sunday in Swansea. Contact Helen Marshall by 5pm this Friday if you would like to take part.
(Helen Marshall hem@aber.ac.uk)

Dublin Marathon
Bethan ran her first marathon along with over 10,000 other runners on Monday in Dublin and looking at the results it looks like her race went really well - a fantastic time of 4.27.06!

Snowdonia Marathon
Representing Aber AC in this tough marathon on Saturday were Dave Powell, Anita Worthing, Tony Wenlock and Cliff Thomas. All had excellent runs and results. There were over 1300 runners.
Thanks to Bethan Lewis for the photos. They can be viewed on the club flickr website: http://www.flickr.com/photos/aberac/sets
Dave Powell 3.12.32 (4th in age category)
Anita Worthing 3.51.56 (2nd in age category)
Tony Wenlock 3.55.13 (10th in age category)
Cliff Thomas 4.37.11 (16th in age category)
Full results can be found at:
http://www.tdl.ltd.uk/index.php

Up and Coming “muddy” fixtures:
Sunday 1st November - West Glamorgan League, (inc. the West Wales Cross Country Championships), Fairwood Common, Swansea.
Saturday 7th November – Rhobell Fawr Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_rhobell.pdf)
Sunday 8th November- Gwent League, University of Bath.
Sunday 15th November – Shropshire Young Athletes League, Much Wenlock.
Sunday 22nd November – Sospan 10 miler, Pembrey Park (http://www.sospanroadrunners.co.uk/races/sospan/mt/mt.html)
Sunday 29th November – Ras y Mast, Sarn Helen.
Sunday 6th December – Shropshire Young Athletes League, Bridgnorth
Sunday 6th December - Gwent League, Hestercombe Gardens, Taunton
Sunday 13th December – Merthyr Mawr Christmas Pudding 10K, Bridgend.
Saturday 23rd January 2010 – Tarren Hendre Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf)
Sunday 24th January 2010 - West Glamorgan League, Corus/Pontrhydyfen.
Sunday 7th February 2010 - West Glamorgan League, Gnoll Estate, Neath.
Saturday 13th February 2010 - Gwent League, Penlan Leisure Centre, Brecon.
Sunday 14th February 2010 – Dursley Dozen, Gloucestershire (http://www.g4cio.demon.co.uk/ddozen/ddozen.htm)
Saturday 6th March 2010 - Gwent League, Blaise Castle, Bristol.
Sunday 21st March 2010 - West Glamorgan League, Margam Park, Port Talbot.

21st October 2009

Date change for Rhobell Fawr race – now the 7th November (thanks to Anita Worthing)
A note for the diaries: Run-Meirionnydd issued an apology on their website, as earlier posters of Rhobell Fawr gave the date as 14th when it should have said the 7th.

Official Twin Peaks photos are available to buy online at:
http://www.photoboxgallery.com/twinpeaks

More photographs on the club flickr site
Thanks to Steve King, Brian Ashton and Anita Worthing for that latest photos for the club site. Selection of pictures from past events, Twin Peaks and the bunkhouse weekend.
http://www.flickr.com/photos/aberac/sets/

“The famous New Year’s Eve Road Races”
Nos galan – Mountain Ash, South Wales
31st December 2009
www.nosgalan.co.uk
£750 prize pot
Junior and adult races
Also Street entertainment and firework display.

LLANELLI WATERSIDE HALF MARATHON 7th March 2010
Rated as one of the top Half Marathons in the UK by Runners World, this truly spectacular event is a must for anyone wanting to take part in something special.
The event is held within Llanelli's beautiful award winning Millennium Coastal Park.
It is suitable for all standards of runners, fun runners, wheelchair athletes and power walkers.
Now in its 5th year this high quality event is rapidly growing in stature.
The numbers of participants are increasing as news spreads of the slick organisation, great atmosphere, beginner friendliness, superb memento's and the many other reasons why this is in the top 10 half marathons of the Runners World road racing events calendar.
Ideally placed on the training schedule for the Flora London Marathon you can use this event to complement your marathon training plan.
Flat, fast and traffic free with scenery that is second to none; what more could you ask for?
http://www.halfmarathon.org.uk/
For more information contact ... enquiries@halfmarathon.org
or call ... 01554 758036

LATEST NEWS The First Ever LLANELI MARATHON WEST WALES
4th April 2010
Entries Open SOON
For more details contact ...
enquires@humanbeingactive.org
www.HumanBeingActive.org

15th October 2009

Welsh Athletics Registrations (Thanks to Tony Wenlock)
There appears to be a bottleneck in getting registrations through WA this year. I have been told that there is a problem with the new central numbering system and that work is underway to get this rectified. In the meantime WA have issued a statement to race organisers telling them that runners do not have to produce the registration cards when entering and claiming entry fee reductions.
I would like to get a feel for the extent of the problem amongst AAC members so could you drop me an email at tony.wenlock@bt.com letting me know if you’ve received you membership card or not please

West Wales Cross Country Championships
Event Organised by West Wales Regional Athletic Board/West Glamorgan Cross Country League
(Incorporating the second fixture of the West Glamorgan Cross Country League)
Sunday 1st November 2009
at
University of Wales (Swansea) Playing Fields, Fairwood Common, Gower, Swansea.
(Near Swansea Airport)
Registration - (11am - 12.50pm), will be in the Sports Pavilion.
Changing, Showers & Refreshments available.
Limited Car Parking (Please car share if possible).
ALL ENTRIES WILL BE ON THE DAY UNTIL 30 MINUTES BEFORE RACE START (There are no postal entries)
Race Timetable
12.00 Under 13 Girls (2.8km)
12.15 Under 13 Boys & Under 15 Girls (2.8km)
12.30 Under 15 Boys & Under 17 Girls (4.1km)
12.50 Under 17 Men/Under 20 Women*/Senior Ladies* (5.1km)
1.20 Under 20 Men* & Senior Men* (9.9km)
*Incorporates West Glamorgan Cross Country League Fixture
Awards - Medals to the first 3 finishers in all races including veteran categories.
Presentation of Junior Awards will take place on the day.
Presentation of Senior Awards will be issued at a later date. Full race results and report by e-mail.
Entry Fees : £2 Athletes Registered with Welsh Athletics/£4 Non Registered (West Glam League/Seniors Only). Entry into the Championships is for athletes registered with Welsh Athletics only.
Up to date Information will be on the West Glamorgan Cross Country League website at http://westglamleague.co.uk or contact Kevin Corcoran at 15 Heol Yr Eryr, Swansea, SA6 6SR. Telephone (01792) 792301 E-Mail : wgl@tesco.net

Message from club committee (thanks to Jos Jones)
As you all are now aware, Autumn is here and it won't be long before the clocks go back. From now on could all members attending a club organised training session wear something reflective or with a high visibility. We ask the children to wear bibs, and therefore the adults must lead by example! The cheapest option would be a couple of snap bands or a bib. Some brands also make high visibility t-shirts/long sleeved tops, Brooks, Ron Hill & Saucony to name but a few!
Some links below:
http://www.wiggle.co.uk/c/run/8/Reflectives/
http://www.run3.co.uk/acatalog/Ronhill_Mens_Vizion_Full_Range.html
http://www.run3.co.uk/acatalog/Ronhill_Womens_Vizion_Full_Range.html
http://www.sweatshop.co.uk/2009-10-07_HiVizSale.html

See the BBC news item below written by a famous Aberystwyth AC member! (thanks to Pete Foale)
Big thanks to Rose Rhys for doing this.
http://www.bbc.co.uk/wales/mid/

Orienteering in Nant yr Arian, Sunday 18th Oct (thanks to Kate O'Sullivan)
Anyone left behind in Aber this weekend might be getting a good night's sleep on Saturday, well away from the snoring bunk-weekenders, and therefore might be up for Something Completely Different come Sunday morning. Mid Wales Orienteers have organised an event at Blaenmelindwr, near Bwlch Nant yr Arian, and you can turn up for a start time between 10.30 and 11.30am, at, or near, the carpark on the north-east corner of Llyn Pendam (accessible by road via Penrhyncoch). It will be signposted. Couses will be between 2 and 5km. I took the kids along to the Come And Try It event at Penglais woods last Saturday, and it was great fun. The kids are always very enthusiastic about getting lost in woods, as, in fact, am I. If anyone fancies practising, or learning, about navigating, and are intrigued to view the area from an unfamiliar perspective (ie, get lost), the club are always keen to welcome fresh faces so please come along!

This Sunday event at Blaenmelindwr, near Pendam (thanks to Bill Marlow)
Mid Wales Orienteers are holding their next event at Blaenmelindwr, near Pendam on Sunday 18th October (10.30-11.30am) to which all Aber AC members are invited. There are three courses on offer and the Short course will suit Newcomers - advice will be on hand, just ask.
For further details contact the Planner/Organiser, Richard Morgan;-
Richard Morgan <richardrmorgan@btinternet.com>
or go on the Club website:-
www.mid-wales-orienteers.org.uk

League Update (thanks to Tony Wenlock)
The League Tracker has now been updated with times from Penmaenpool 10 and the Twin Peaks Legal Challenge. In addition to the main League races, optional times have also been included for runners competing in Stockholm Marathon, Anglesey 10k and the Birmingham Half Marathon.
In Ladies Platinum there has been a big shake up in positions as Phoebe Webster moves to top position following a personal best in the Twin Peaks. In second place is Anita Worthing with a PB at Penmaenpool and add to overall by 0.83 points. In third place now is Helen Stretch – who achieved a PB in the Twin Peaks. This places Louise Barker into fourth position. Using the potential Optional’s however, still shows Louise as the one to beat but even then there’s only two points across the entire top four.
In Men’s Platinum John Evans has put in string of quality results that have helped him tighten his grip on top position. Overall positions remain unchanged and with other challengers now suffering some form of injury his position looks pretty solid.
Competition between Bethan Lewis and Phoebe Pender in Ladies Diamond although Phoebe looks like the one with challenges ahead. A strong performance in the Twin Peaks has made up quite a gap and one or two more like it could see her pinch top spot. In Men’s Diamond Paul Rose is now building a very powerful lead ahead of Shelley Childs and Dan Burgess – but competition could well emerge from Dave Thomas following his time in the Stockholm half marathon or even Norman Biggs who with only two races so far this year will need to get some more results.
Twin Peaks is one of the Trail Races. On the men’s side John Evans has moved closer to 2nd position and might just squeeze past Dan Burgess by the end of the year. Only Mark Smith – currently lying 10th overall with just two races, looks to have the potential to knock Dave Powell from top spot. In Ladies Trail Phoebe Webster has a significant lead and with her recent injury now behind her it will make very interesting watching to see how Louise Barker or Helen Marshall can pull back towards the top slot.
It’s hard to believe that there are only four more league races left this year and with two of these in the Trail area there is clearly some scope for challenge on both sides.
Rhobell Fawr – 7th November 2009
Elan Valley 10 - 21st November 2009
Ras Y Mast – 29th November 2009
Aberystwyth 10k – 13th December 2009
Always remember, optional races are your selection – if you’ve got some good times tucked in the drawer think about getting them added in – you can add 5k, 10k, half marathon or marathon to make sure you cover qualifying categories, and virtually any road race as your overall option. Also, remember there is one remaining Trail league optional race – for this at least four club members must participate and should agree they want to count the race as an option.

Aberystwyth Twin Peaks photographs
http://www.alananna.co.uk/gallery/thumbnails.php?album=20

More Twin Peaks photographs to appear on the club flickr webpage over next couple of days
http://www.flickr.com/photos/aberac

Gwent League Results (thanks to Jos Jones)
Rain, rain and more rain greeted the Aber AC athletes on there way down to Bridgend for the first race in this years Gwent Cross Country League.
Novice Boys: Aled Jones - In his first race in the league produced a super kick at the end to secure 29th. Looks like he will be back for more!
Under 13 Girls: Emily Thomas - Performance of the day goes to Emily for her 4th place finish. Her summer of track work has really paid off, perhaps we should all try it next season?
Under 15 Boys: Stephen Williams - Battled hard in his new age group against some much stronger boys, finishing in a determined 38th.
Under 15 Girls: Megan Turner - Fresh from her exploits for Wales, Megan just gets better with a 7th place finish.
Senior Men: Jos Jones - Even pace running from Jos produced an a mid table 183rd.
Senior Ladies: Helen Marshall - D.N.S (Bird Flu)

West Glamorgan Cross Country League Fixture No1: Oct 4th - Ystradgynlais (thanks to Jos Jones)
Pleasant conditions greeted the athletes with fast times being produced at the front of the pack. Aber AC performance of the day must go to Jo Thatcher. Not content with a top 10 finish, Jo stormed around the post race visit to Tesco like it was the last ever episode of Supermarket Sweep! Last seasons presentations were also held with Helen Marshall picking up her League Winners trophy.
Aber AC Results
Ladies Race:
4th (2nd in age category): Helen Marshall
10th (3rd in age category): Jo Thatcher
Mens Race:
51st (Second race back after injury, that's my excuse and I'm sticking to it): Jos Jones
(My credit card also took a hammering in Tesco!)

Arenig Fawr 4th October (thanks to Peter Garson)
The driving headwind that made it so hard for those doing the Penmaenpool 10 on the Saturday had dropped away by Sunday morning but there was an unmistakable autumnal nip in the air. The scenery heading up through Meirionydd inspired me to get to the start. At 6.7 miles, Arenig Fawr is quite a short fell race but it has plenty of variety and character. It starts on a steady track up to a lake before giving way to tussocky, wet and rocky ground on the mountain where 3 checkpoints look out in different directions over North Wales. You then head down a westerly ridge for a long and quite technical descent before joining a fast, grassy track for the last mile to the finish.
The race is organised by Yiannis Tridimas, a very experienced fell-runner who is well known for his endurance running over mountains. He has helped many people complete the Bob Graham round in the Lakes and has repeated it himself with additional peaks (and was the first person to do 60 peaks, at the age of 60 in 24 hours!) Apart from amazing fitness and determination, challenges like that require excellent logistical planning. These skills were evident at the Arenig Fawr race which was very well marshalled. Yellow flags marking the best lines to take – and to aid navigation if the conditions were cloudy. The event is rounded off with some great soup, cakes, hot drinks and much friendly banter.
It was the first time I had done the race, so I made a point of taking in the course and even took a few photos to savour the memory. The winning time was 58:41 and I came in 46th out of 77 in 1:18:46. I was the only Aber runner there but will expect more competition next year as it is a favourite of Louise and Dave.

Penmaenpool 10 (thanks to Anita Worthing)
The Penmaenpool 10-mile race on Saturday 3rd October was a great success for Aberystwyth AC, bringing back an almost indecent number of prizes (including a leg of lamb) and the Ladies Team Shield for the third year running. 14 of us turned up, which made quite an impact on the total field of 64 runners who braved the elements. Apparently a lot more had pre-entered but must have decided the conditions weren’t conducive to a PB.
The most notable weather feature this year was the wind, which literally took your breath away on the outward run and was relentlessly against us all the way to the half-way point. The recent dry weather was a bonus and the half-mile twisty grassy bit, which is normally muddy and slippery, was dry and ran well this year. On the way back the wind was behind us, so negative splits for those with any energy left in their legs.
Then it was time for protein and carbohydrate recovery food in the form of lamb-burgers etc while waiting for the presentation, which was mercifully prompt. Pheobe Webster was 1st female in a fantastic time of 66m 19s. Louise had forgotten how to run on the flat after winning the Plynlimon Challenge and was disappointed with her time, but it was still an excellent 2nd place. Dave Powell won M45, Pete Foale won M55, John Evans won M60, and I won F50. As well as the usual chocolates and bottles of wine, there were slate coasters for the category winners and every entrant had either a slate coaster or a small inscribed glass. Aber AC Ladies won the Ladies Team shield – and yet more chocolates. Very generous! During the presentation the lamb-burger vendors announced that they were donating a leg of lamb each to the male and female winners, so Pheobe came away with one of those as well!
Laden with these goodies, we all made it back to our cars – then the heavens opened and it was a slow drive back with windscreen wipers on maximum. If it had rained like that a couple of hours earlier, at the start of the race with all that wind – it doesn’t bear thinking about! As it was, apart from the wind it was a lovely race with cheerful marshalls, spectacular scenery and a friendly informal atmosphere.
Results: The winning time was 60m 36s, by Steven France from Shrewsbury.
Aber AC times:
Dave Powell 65m 32s (1st M45)
Stephen King 65m 47s
Phoebe Webster 66m 19s (1st F)
Shelley Childs 67m 27s
Louise Barker 71m 20s (2nd F)
Peter Foale 71m 25s (1st M55)
Paul Rose 71m 52s
John Evans 72m 07s (1st M60)
Anita Worthing 75m 05s (1st F50)
Dai Roberts 78m 45s
Catherine Tudor Jones 78m 51s
Phoebe Pender 82m 40s
Menna Stephens 94m 01s
Shan Breese 96m 57s

Over to Tony (Tracker) Wenlock to translate these into league points!

Up and Coming “muddy” fixtures (thanks to Helen Marshall):

Sunday 18th October – Shropshire Young Athletes League, Oswestry.
Sunday 1st November - West Glamorgan League, (inc. the West Wales Cross Country Championships), Fairwood Common, Swansea.
Sunday 8th November- Gwent League, University of Bath.
Saturday 14th November – Rhobell Fawr Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_rhobell.pdf)
Sunday 15th November – Shropshire Young Athletes League, Much Wenlock.
Sunday 22nd November – Sospan 10 miler, Pembrey Park (http://www.sospanroadrunners.co.uk/races/sospan/mt/mt.html)
Sunday 29th November – Ras y Mast, Sarn Helen.
Sunday 6th December – Shropshire Young Athletes League, Bridgnorth
Sunday 6th December - Gwent League, Hestercombe Gardens, Taunton
Sunday 13th December – Merthyr Mawr Christmas Pudding 10K, Bridgend.
Saturday 23rd January 2010 – Tarren Hendre Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf)
Sunday 24th January 2010 - West Glamorgan League, Corus/Pontrhydyfen.
Sunday 7th February 2010 - West Glamorgan League, Gnoll Estate, Neath.
Saturday 13th February 2010 - Gwent League, Penlan Leisure Centre, Brecon.
Sunday 14th February 2010 – Dursley Dozen, Gloucestershire (http://www.g4cio.demon.co.uk/ddozen/ddozen.htm)
Saturday 6th March 2010 - Gwent League, Blaise Castle, Bristol.
Sunday 21st March 2010 - West Glamorgan League, Margam Park, Port Talbot.

7th October 2009

Level 1 and 2 Coaching courses over the next 6 months
Further details attached to the newsletter. Funding may be available - contact the club committee for information.

Children in Need - Fri 20 Nov 2009
To all club runners. Volunteers are needed for the Annual 'Children in Need Marathon Relay' which begins at 5.00pm on Fri 20 Nov.
The course begins at the Bandstand and heads along the promenade to the bottom of Constitution Hill and then back to the Pier before returning to the Bandstand. We will take turns in a relay system, where people running individually or in small groups, will each run the 1 mile course until we complete the full Marathon distance of 26.2 miles carrying Pudsey Bear along the way.
Come along on the night and add a mile or so to the total, and feel free to make a (££££) contribution.
Last year we raised a record total of £1010.10, making a grand total of £3,629 over 4 years - a fantastic achievement by all.
Sponsorship forms are available, so come and see me. Get collecting through family friends and work.
Many thanks,
Adriano

Anglesey Marathon 20-09-09 (thanks to Cliff Thomas)
The day dawned dull and misty, and although it brightened up as I drove to the island, it was'nt until I was parked at the Anglesey Agricultural Showground, Gwalchmai, facing the Menai Straits and the Snowdonia-Lleyn panorama beyond, that it became clear that the day was going to be a scorcher. NOT what you want when running a marathon.
The course profile showed that the first 6 miles were downhill, and that there were several 50-70 m climbs, which seemed fine to me as this is only about 0.75xPen Dinas and less steep.... The course was an almost perfect square, starting and finishing at the showground across the A5 from Mona Airfield.
I set off a little slower than usual and soon started to wonder when we would hit the 6 downhill miles... I later realised that the course was constantly undulating - there were probably only a couple of really flat miles where you could try to achieve goal pace. The rest of the time we were either labouring up slopes or free-wheeling asap down the reverse to make up for the time lost in labouring up..etc etc
The Start was 10.00. By midday, it was cookin' hot, with hardly a hint of a breeze. There was little shade, as, unlike mid-Wales, lowish stone walls predominate rather than high hedges. I hit the sign saying "Half Way" at about 1:43, which was fine, and, by now, I was running virtually alone, with only occasional glimpses of figures well ahead and very little of the passing/being passed, which generally gives a bit of a lift to the pace. I almost expected to see Tony W running the other way as sometimes happens on a Sun morning !
Drinks were well organised, with water first, then energy drink at each of the 11 drinks stations. They also had 4 separate sponge stations. I made a particular effort to get a whole cup of water each time.
By 18 miles I felt that I was pretty alert and physically ok, though the pace had dropped lower than I wanted, but with the undulations, it was difficult to work out quite what was going on. At some point in the next couple of miles, I fell to musing about cutting corners to save a few yards. I don't remember a decision being made - next thing was a "Beep Beep" from behind, and, on looking down, could'nt understand where the white line and cat's eyes had come from ! I quickly re-focussed !
The final 5 miles were along the A5 (with traffic !). As I turned onto it and looked up, I could see the radar tower on Mona Airfield across the road to the Finish : I spent the rest of the race NOT looking at the tower as it would'nt be getting any closer !
Finally, I turned off the A5 and passed through the Finish in 63rd place, in 3:42:47 (Chip). I was disappointed at first, but later found that I was only 7 secs behind 1st VM60. Interestingly, compared with last year's results, we would just have made 4th VM60 place, such was the effect of the heat. As 1st VM60 was English, I got the 1st VM60 Welsh Championships gong.
A good race, well-organised by Menter Mon with a field of 213. Whilst the Marathon was in progress, they held 5k, 10k and HM races as well as a kids' Fun Run. On site was a burger bar, ice cream stall, tea bar, bouncy castle, indoor caff, mountain bike cycling skills tuition, lazarquest, various stalls and organisations and businesses and a local Junior Football Tournament - in other words, plenty for the rest of the family to do while you are enjoying yourself idling your way around the course !
Main criticism : no results (apart from 1st places at the Awards Ceremony) until i/net 48 hours later "or you can leave a large SAE for a print-out and certificate". My print -out arrived the following Sat.- without Cert !!

Dyfi8 Saturday 12th September (thanks to Helen Williams)
This lovely run organised by Bro Dysynni AC takes place along well surfaced forestry tracks and, as the name suggests, is about 8 miles long. This is the second year that this race has been staged and it attracted a small (but perfectly formed) field of runners. This must rate as one of the most picturesque runs in the area and definitely one to put in your diary for 2010.
Results for Aber AC were as follows:
Paul Rose 59:07 (3rd overall)
Helen Marshall 59:28 (4th overall and 1st lady)
Pete Foale 1:00:24 (1st M55)
Daniel Burgess 1:01:58 (1st M30)
John Evans 1:02:46 (1st M60)
Martin Jenkins 1:07:00 (1st M50)
Clive Evans 1:09:48
Dai Roberts 1:12:05 (1st M45)
Helen Williams 1:20:33 (1st F45 - but possibly the only contender in this category!)
Special mention must be made of Tom Evans M85(!!) from Bro Dysynni AC who completed the course in 2:14:00
Dale Half Marathon Sunday 27th September (thanks to Helen Williams)
My brother Simon and I sallied forth to Dale for the annual 10K and half marathon organised by Pembs Tri Club. The weather was perfect for running along the quiet country lanes of this beautiful part of Pembrokeshire. If you thought running 13.1 miles in your club vest was enough of an effort for a Sunday morning, spare a thought for the team of 6 Royal Marines who, in full kit and carrying massive rucksacks, were attempting to set a world record for 'yomping' a half marathon. They completed the course in an impressive 2:30, but alas the world record eluded them. They were last seen heading off to try again at the Cardiff Half Marathon in a few weeks time.........
The half marathon was won by Roger Denton (Pembs Tri) in 1:22:35 and the first lady was Ann Thomas (Trots) in an almost indecent time of 1:27:35. The amazing Allen Watts from Sarn Helen (aged 81!) finished in a little over 3 hours. My time was a slow and steady 1:56:01, but what a fantastic day out!

Up and Coming “muddy” fixtures:

Sunday 11th October - Gwent League, Newbridge Fields, Bridgend.
Sunday 11th October – Aber Twin Peaks Legal Challenge.
Sunday 18th October – Shropshire Young Athletes League, Oswestry.
Sunday 1st November - West Glamorgan League, (inc. the West Wales Cross Country Championships), Fairwood Common, Swansea.
Sunday 8th November- Gwent League, University of Bath.
Saturday 14th November – Rhobell Fawr Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_rhobell.pdf)
Sunday 15th November – Shropshire Young Athletes League, Much Wenlock.
Sunday 22nd November – Sospan 10 miler, Pembrey Park (http://www.sospanroadrunners.co.uk/races/sospan/mt/mt.html)
Sunday 29th November – Ras y Mast, Sarn Helen.
Sunday 6th December – Shropshire Young Athletes League, Bridgnorth
Sunday 6th December - Gwent League, Hestercombe Gardens, Taunton
Sunday 13th December – Merthyr Mawr Christmas Pudding 10K, Bridgend.
Saturday 23rd January 2010 – Tarren Hendre Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf)
Sunday 24th January 2010 - West Glamorgan League, Corus/Pontrhydyfen.
Sunday 7th February 2010 - West Glamorgan League, Gnoll Estate, Neath.
Saturday 13th February 2010 - Gwent League, Penlan Leisure Centre, Brecon.
Sunday 14th February 2010 – Dursley Dozen, Gloucestershire (http://www.g4cio.demon.co.uk/ddozen/ddozen.htm)
Saturday 6th March 2010 - Gwent League, Blaise Castle, Bristol.
Sunday 21st March 2010 - West Glamorgan League, Margam Park, Port Talbot.

29th September 2009

Marshalls needed for the Twin Peaks race on Sunday 11th October
Please contact David James if you are able to help out - no experience needed.
Day 01970 615789 Evening 01970 611360.

League Update (thanks to Tony Wenlock)

Following the League Review all everyone has now moved into their new divisions. In both the Platinum divisions where completion is particularly keen, adjustments to existing handicaps have been kept to a minimum. Mark Smith has been given an extra year which will strengthen his challenge. New entrants to Platinum – Ian Evans and Catherine Tudor Jones have also been given additional years so that they compete at the higher level. The chance has also been taken to compress the league by bringing all qualified people into divisions where they will be competing with other runners. The league is now set up for the final part of the year and the last run will as usual be the Aberystwyth 10k in December. Between then and now there races in Medium, Long and Trail categories for everyone to tackle their overall scores.

AS we approach the end of the year the Optional race becomes really important and gives you the chance to steal position. Remember, league position is based on your best results in three of the five league categories plus an Optional race that you choose. The Optional race can be any race from the league, or any other non trail run that you may have run.

To help you assess your position and decide which race to include as your Optional and new feature has been added to the Personal Analysis page. When you choose your name the table will display all your races and also highlight in Green the next best race you have already recorded. This lets you see what your overall score could be at the end of the year. You can use this to look at where your rivals could end up as well and this gives you an idea of the gap you have to close in order to win your division or stave off competition. Once you know hoe many points you need you can use the Time points calculator to tell what time you need to run in a race to get them.

The league has been updated with times from the recent autumn 5k, won by Mark Smith in a record breaking 17:40 giving his challenge for Platinum a major boost. However, it is John Evans finishing in his best time for nearly 3 years (20:23) who has leapt back to top of the division and thrown down the challenge to all the (literally) younger runners. Using the Personal Analysis table to look at potential year end scores there is definitely scope to close the gap and the final result could go all the way to 10k.

In Ladies Platinum, Louise Barker is in pole position, but will face strong challenges from Anita Worthing and Helen Marshall. Anita in particular has produced a string of PB’s this year – and if she can just find another she can pip Louise for top spot.

In Men’s Gold the challenge is between Pete Foale and Cliff Thomas. Again this could go to the 10k as Cliff maintains his marathon focus and injury keeps him away from trail surfaces. Ladies Gold has Helen Williams in top spot, and with Bridget now pregnant the challenge must come from newly promoted Karen Williams or from some of the other dark horse runners who still have time to qualify.

Both the Men’s and the ladies Diamond divisions are heavily contended. Paul Rose now sits at the top of men’s closely followed by Shelley Childs. They face the challenge from Dan Burgess and newly promoted Adriano Evola – both are running well at the moment and could easily upset the table in the right race. In Ladies, the competition between Bethan Lewis and Shan Breese is very close, whilst Marion Garson needs to find a good optional time to add to her challenge. For newly promoted Menna Stephens the challenge will be beat one these into 3rd place.

The Sapphire division’s have now been compressed with the Emerald to give all the qualified runners added competition. In Men’s just 1.4 points currently separate the top 4 runners – and everyone will have to works hard for that top spot. In Ladies the competition is between Debbie Nash and Emma Whittick.

You can leave nominating your optional race right up to the day of the Aberystwyth 10k but if you’re happy with the race suggested by the tracker then this will be added on your behalf.

Trail League

Times for the Dyfi 8 have been added to the trail league. With eight club members in the people running in a field of 27 there was a lot of interest in this one and some high scores to go with it. Dave Powell remains top in the Men’s league followed by newly qualified Dan Burgess who pushes John Evans into third place. In ladies Helen Marshall has now qualified behind Louise Barker and Phoebe Webster.

On the Waterfront (thanks to Dave Thomas)

4.30pm on an autumn Saturday afternoon seems a strange time for the start of a distance race. Nevertheless this is what you get if you enter the Stockholm Half Marathon.

From a start outside the Royal Palace, the course winds its way along the scenic waterfront of Sweden’s capital taking in the sites and sounds of a city whose present is firmly rooted in its maritime past. One wrong turn and the unwary runner could easily find themselves on the next ferry to Helsinki or Estonia!

The outstanding organisation is very low key for such a big, city centre event and makes life very easy for the uninitiated. Seven starting pens begin running at five minute intervals giving everyone a chance to get some free space to stretch their legs. Chip timing means that the slower runners, who start up to half an hour behind the elite pack, still get a true time for their efforts – even if some finish after the lights of Stockholm have come on to illuminate the way home.

This year’s event, run on the eve of Wales’ own watery half at Lake Vyrnwy, was completed by 8282 runners from 41 countries including two from Aberystwyth. All the details, pictures and reports can be found on http://www.stockholmhalfmarathon.se/start/

Anyone looking for a late spring marathon could do worse than running in Stockholm. Details at http://www.stockholmmarathon.se/Start/index.cfm?Lan_ID=3

Do you like the outdoors?
Do you like maps?
Do you like treasure hunts?
If YES then ………
COME AND HAVE A GO AT
AN OUTDOOR ADVENTURE ACTIVITY THE WHOLE FAMILY WILL ENJOY!
No experience necessary all welcome!
MID WALES ORIENTEERS - CYFEIRIANNWYR CANOLBARTH CYMRU
www.mid-walesorienteers.org.uk
POW’S Come And Try It Event for Beginners!
at Coed Penglais, Aberystwyth
on SATURDAY 3rd OCTOBER 2009.
You can arrive and start your course between 2.30 and 3.30pm
The event Starts and Finishes at the top of Dan y Coed off
Penglais Hill and will be signposted. Help provided!
If you fancy giving it a go but would like more info phone the Walsh Family 01970 828863

1/2 Marathon in Llanwrtyd Wells
Hi all runners
On behalf of Green Events Ltd I would like to remind you of the forthcoming 1/2 Marathon in Llanwrtyd Wells on 18th October - mixed terraine, figure of eight course open to individuals or 2 person relay teams. Raising money for Motor Neurone Disease Association in memory of the Green Events Treasurer, Ron Skilton.
for more information go to http://www.green-events.co.uk/events.php#id12

Up and Coming “muddy” fixtures (thanks to Helen Marshall):

Sunday 4th October - West Glamorgan League, Ystradgynlais.
Sunday 11th October - Gwent League, Newbridge Fields, Bridgend.
Sunday 11th October – Aber Twin Peaks Legal Challenge.
Sunday 18th October – Shropshire Young Athletes League, Oswestry.
Sunday 1st November - West Glamorgan League, (inc. the West Wales Cross Country Championships), Fairwood Common, Swansea.
Sunday 8th November- Gwent League, University of Bath.
Saturday 14th November – Rhobell Fawr Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_rhobell.pdf)
Sunday 15th November – Shropshire Young Athletes League, Much Wenlock.
Sunday 22nd November – Sospan 10 miler, Pembrey Park (http://www.sospanroadrunners.co.uk/races/sospan/mt/mt.html)
Sunday 29th November – Ras y Mast, Sarn Helen.
Sunday 6th December – Shropshire Young Athletes League, Bridgnorth
Sunday 6th December - Gwent League, Hestercombe Gardens, Taunton
Sunday 13th December – Merthyr Mawr Christmas Pudding 10K, Bridgend.
Saturday 23rd January 2010 – Tarren Hendre Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf)
Sunday 24th January 2010 - West Glamorgan League, Corus/Pontrhydyfen.
Sunday 7th February 2010 - West Glamorgan League, Gnoll Estate, Neath.
Saturday 13th February 2010 - Gwent League, Penlan Leisure Centre, Brecon.
Sunday 14th February 2010 – Dursley Dozen, Gloucestershire (http://www.g4cio.demon.co.uk/ddozen/ddozen.htm)
Saturday 6th March 2010 - Gwent League, Blaise Castle, Bristol.
Sunday 21st March 2010 - West Glamorgan League, Margam Park, Port Talbot.

September League Update. (thanks to Tony Wenlock)

The final tracker update before the autumn review includes results from The Lake Vrynwy Half Marathon. No results are available from The Dyfi 8 just yet so this means no update to the Trail League. The summer season saw the introduction of the Sprint category into the league – This has proved very popular with 27 people chalking up scores in this area and 22 of these scores counting towards people’s qualifying totals. Its also very encouraging 28 people on the Trail league with 15 of these counting as qualifying points in their totals. So who are the winners and losers at this stage?

Ladies league promotions
Platinum top spot sits with Louise Barker – just 0.14 points ahead of Anita Worthing.
Gold is won by Catherine Tudor-Jones.
Diamond goes to Karen Williams
Sapphire to Menna Stephens
Emerald to Emma Whittick

Men’s League promotions
Platinum is led by Gethin Holland – ahead of Dan Davies by 0.26 points
Gold goes to Ian Evans
Diamond to Tony Wenlock
Sapphire to Adriano Evola
Emerald to Dai James.

Bottom spots are not as easy to define as there are several cases where there are people on 0 points. Relegations in these divisions will be based on last year’s performance. For those people that have raced but will face relegation there is a common theme – injury. In every case people have not been able to race or have not been able to give the performances they know they can– I’m sure they’ll come back though. The relegations are

Ladies Relegations
Platinum – Glenda Roberts
Gold – Rachel Tod and Anwen James
Diamond – Carys Prytherch and Sian Thomas
Sapphire – Laura Jones

Men’s Relgations
Platinum – Peter Foale
Gold – Jos Jones
Diamond – Norman Biggs
Sapphire – Arwell James

An updated league tracker will be sent out in the next few days. There will be handicap review to make sure that people going into a new division are placed on a competitive footing. This means that people may see a difference in their individual scores – but this should not impact their overall ability to compete.

16th September 2009

Shoes to a good home... (thanks to Steve King)
I've got a pair of hardly used inov8 flyroc 310 size 11 to give away. They are just a little too tight in the toes for me....

Cantre'r Gwaelod Divers Try-Dive - Saturday 19th September - Plas Crug Leisure Centre.
Ever wondered what it would be like being able to breath underwater. Ever thought what life there is living in the sea around Aberystwtyh. Why not take the first step to finding out by coming along to the Cantre'r Gwaelod Divers Try-Dive this Saturday (19th)

Get an introduction to SCUBA diving kit, the British Sub Aqua Club and most importantlytake your first dive in the pool with a fully qualified instructor all for just £10!.

If you are interested please contact the diving officer, Scott Tompsett at sst06@aber.ac.uk or on 07919 358 670.

Lake Vyrnwy (thanks to Anita Worthing)
On a fresh sunny Sunday morning (13th September) a group of Aber AC runners made their way to picturesque Lake Vyrnwy for the annual Half Marathon. This year’s was rather poignant because it was in memory of Doug Morris, and there were references to him on the programme, on the race numbers, and on the ribbons of the finishers’ medals. Doug’s widow and son-in-law took over the organising of the race and did an excellent job, from the marshalling to the generously sponsored goody bags (from Asics) to the refreshments and prompt prize-giving afterwards.

The start of the race was a bit congested but the incline in the first mile soon spread the field out. There was a really good atmosphere throughout, with plenty of supporters around the route particularly at the first mile on top of the dam. From there, it’s a bit daunting to be able to see the far end of the lake and to know that you’ve got to run all the way there and back on the other side! The first half seemed to go quite quickly and the road is shaded by trees so conditions were comfortable. During the second half there is less shade, but there was a cooling breeze which is a mixed blessing when you’re running against it. The water stations provided 500ml bottles, which seemed a bit wasteful but on the other hand were easier than cups to carry for a while and sip from on the move. Most of us were also squirting the contents over our heads as the temperature rose!

There were 1242 finishers. Considering the near-perfect weather conditions, it was surprising that the course record wasn’t broken – but then there were no fast Kenyans this year! There were runners from all over the country and a few from overseas, so quite a strong field. The winner was Ben Fish from Blackburn Harriers in a time of 1:06:55 (course record 1:02:14; Steve Brace won it in 1994 in 1:05:39). First lady was Claire Martin of Telford AC in 1:18:53 (course record 1:12:05). The Aber contingent were all pleased with their times, but I understand some of the ladies have been packing in rather too many races so possibly didn’t reach their full potential this time! I was delighted with my PB and Tony was well within his target time. Clive was suffering from the heat but still smiling! Our times were:

Anita Worthing 1:37:47 (2nd F50)

Tony Wenlock 1:41:32

Clive Williams 1:47:31

Bethan Lewis 1:52:29

Marion Garson 1:57:27

Shan Breeze 2:02:56

Helen Stretch 2:03:09

Menna Stephens 2:09:08

Questars Adventure Race no 4, Sept 5th, Cotswold Hills (thanks to Kate O'Sullivan)
Delor and I competed in our final adventure race as novices last Saturday, and as these races rate amongst our finest hours, I have to tell you about it. It was a 5 hour score-type event, with a map pre-marked with several running, biking and kayaking points. The map is available for about 1 hour before the start, so we can route-plan, and as we cross the start line we are given a score card telling us what the points are worth (the further away/higher up, the more valuable, a bit obviously) and crucially, which ones are so-called "dummy points". There are three of these for each bike and run leg so it can really cock up your route choice as they are not worth anything, but it adds to the mystery..... We enjoyed breakfast with friends rather too much and were a bit late for the briefing and map collection, so race plan out the window already.... the weather was cloudy, good for running and the area was cute and expensive; lovely views and great walking country, full of paths. We did the running leg first, running (off-road) about a half-marathon distance in about 2.5 hrs, finding all the points we looked for and getting breath-taking views from the top of Bredon Hill over the flatness of the rest of England. Then we kayaked up and down the Avon river; we are getting used to this as last time we both cramped climbing in and out of the kayak! This is the bit of the race where you can get distracted and think you are punting down the Cam..... or maybe our kayaking is toooo sedate? Back on focus, we got to transition, downed 1/2 a fruit cake and got the bikes into gear for the final 2 hours. We had a panicky cycle up that b*****y Bredon hill again, thinking we had picked too big a route for the time we had. We neck-and-necked it over and down through about 5 checkpoints with another team, periodically having to leap into the undergrowth on the ups as downhill racers (with a different route plan!) hared toward us (lots of narrow singletrack and tree-roots). Amidst all this there were jelly babies to eat and bushes to find for discrete ablutions. The downhill rides were exhilarating and fast since the mud had dried, and apart from a paddy over one missed checkpoint that we had to race at breakneck speed back toward, we got back intact, and just a minute over time (incurring penalties). The adrenaline kick out of this type of racing is terrific, what with the terrain, and constantly wondering if your route choice was a smart one, especially as you keep meeting people going the opposite way. Above all, finding things to be where the map said they were, and getting even one checkpoint right, is like a kid's treasure-hunt all over again. I cannot recommend it highly enough, and there are 5 of these races next yr, the closest in Brecon Beacons on May 29; www.questars.co.uk. We came first in our category (ladies) and were 6th team overall, out of 70 novice teams, so we were well pleased!

The next League race in the Long category is the Penmaenpool 10 on Saturday 3rd October. This is also picturesque but flat. Aber ladies have won the team shield there for the last 2 years after a long succession of Bro Dysynni wins, so let’s try and make it 3 years in a row!

Fund raising swim:
Clarach to Aberystwyth, Sunday 6 September - A big thanks from Lily for the generous support from Club members. I raised a large sum towards the cost of Huw's wheelchair. Much appreciated!

League Report (thanks to Tony Wenlock)

An exciting week in the league with results from two races added. The first of these was the additional 400m/800m sprint session run on Plas Crug avenue on Friday evening. Mark Smith put in a stunning time of 54.8 to top the points scoring with 83.41. Gethin Holland was home in 57.1 - matching the time by Dan Davies on the College track - to take 81.06 points. Gethin's time takes him to the top of Men's Platinum where there is now a gap of just 0.5 points between Gethin, Dan Davies and John Evans in the top three spots. Also in the 400m Ian Evans came home in 1:03.4 and this time firmly establishes his position at the top of Men's Gold. Will Troughton also put in a very strong run of 1:11.3 . The only lady on the night was Menna Stephens running 1:20.0 to score 61.34 points to strengthen her position at the top of Ladies Sapphire.

In the trail league honours go this week to Louise Barker (1:08:29) and Helen Marshall (1:09:01), finishing as 1st & 2nd Ladies in the Source of Severn . Louise remains top of the Ladies trail league closely followed by Phoebe Webster Helen Marshall - a special mention here to Shan Breese who has now qualified in the Trail league despite a nasty fall in the race. On the Men's side Dave Powell still reigns in first position with John Evans and Tony Wenlock now qualified in 2nd and 3rd place. However, Geoff Oldrid, Dan Burgess and Peter Garson are neatly poised needing only one more race each to qualify and take themselves into the top spots.

League Races this week include Dyfi 8 on Saturday 12th September and Lake Vrynwy Half Marathon on Sunday 13th. After these races the League will be reviewed and promotions and relegations carried out. These will be the final changes before the end of the year and after the review the Optional race category will be brought into play.

Source of Severn Report

The start/end (delete as appropriate) of summer received its usual herald with the Source of Severn trail run on Sunday 6th September. The forbidding weather forecasts of the week must have played their part in reducing the overall field to just 47 runners but as it turned out we enjoyed some of the best conditions I have ever seen on this race. The rain held off completely and we were treated to panoramic views of the mountain tops in every direction - and for me my first ever view of the top of Plynlimon from greater than 5ft 11inches. First runner home was Tim Davies of Maldwyn Harriers in a new course record of 54:13!! Aberystwyth was represented by eleven runners this year and the major honours go to Louise Barker (1:08:29) and Helen Marshall (1:09:01) finishing in 1st & 2nd Ladies- with Louise improving on last year's time by 32 seconds and Helen by 6. Shan Breese took a nasty tumble on the course but finished bloodied but unbowed in 1:41:30. First Aber male was Dave Powell (1:08:55) who had raced the previous day. Overall times were:

Position Time
12 Louise Barker 68.29 Ist Female
15 Dave Powell 68.55
16 Helen Marshall 69.01 2nd female
21 Daniel Burgess 72.25
26 Peter Foale 74.11
27 John Evans 74.44
34 Adriano Evola 78.44
36 Tony Wenlock 80.15
40 Dai Roberts 89.52
42 Stephen King 91.23
47 Shan Breese 101.30

I am particularly delighted with my time in this race - 5 minutes faster than last year when I was recovering from an ankle injury. So I hold that out to anyone suffering with injury at the moment - you can recover.

The results for this race were accompanied by a link to an excellent fell runners photo page - well worth a look. www.fellrunningpictures.co.uk

Previous League Update... (apologies for delay in circulating - anita)

The latest version of the League tracker includes times for RAS Beca and Borth Beach 10k. The Borth Beach 10k is not a league race but because so many people asked I have included everyone's times under the optional 10k category - but only if they were better than anything they already had in there. The addition of the Ras Beca time has not affected overall positions in the men's league but Gethin Holland has now significantly strengthened his challenge in Platinum where now only 2.5 points separate the top 4 places. In Men's Diamond Dan Burgess has also improved his overall score by a couple of points. In ladies Platinum Helen Marshall has added to her points tally but may need to consider a medium/long road race to really improve her challenge.

It is great to see that there are now 32 people who have qualified in the league this year and that of these 13 count scores from Trail races in their qualifying tally's.

So turning to the Trail league. Only Dave Powell, Phoebe Webster and Louise Barker are currently qualified and continue to hold top position in the Men's and Ladies Leagues. An excellent run by John Evans has taken him 4th place behind Geoff Oldrid and Peter Garson, whilst Helen Stretch and Shan Breese have taken over third an fourth spot in ladies.

The Source of Severn trail race on Sept 6th is a popular race amongst club runners, and with six people currently with three trail races under their belts, we should see a whole lot more people becoming qualified. The weather is meant to be clear on Sunday so this could be the first time we get to see the tops of the mountains!!

Courses for Coaches

Welsh Athletics are organizing a number of courses over the next couple of months. All are at Plas Crug Leisure Centre from 18.30 -21.30 The facilitator is Steve Jones 633587 - I had hoped to contact Steve to confirm details but he is on leave till Thursday. The cost is £15 refundable by the club.

Safeguarding and Protecting Children 09/09/09

Coaching Disabled Performers 01/10/09

Improving Practices and Skills 22/10/09

Safeguarding and Protecting Children 10/11/09

On 28/09/09 there is a course on Sports First Aid. This is from 18.00 - 22.00. The venue isn't stated but I expect it is Plas Crug too.

Snowdon Marathon place available
Contact Glenda Roberts (grr@aber.ac.uk) if you would like her place. Many thanks.

From Helen Marshall (hem@aber.ac.uk):

It’s that time of year again when the nights start to draw in and the weather turns nasty – yes, the cross country season is upon us!! It’s time to dust off those spikes/fell shoes and get training the mud. This year the club will be entering the Gwent League (Juniors and Seniors), the West Glamorgan League (17 and over men, 16 and over females), and the Shropshire Young Athletes League (Juniors only). The Gwent League is a large South Wales league (including SW England) where participants run in their respective age groups, some top Welsh and English athletes attend the Gwents. It’s a great league for those who are slightly more serious about their running. The West Glamorgan is a much smaller, informal league held at locations around Swansea. All runners start together, the women run one lap and the men two (except at Corus where we all run 5.2 miles). I would recommend this league for those who are new to cross country – that said, there are a few, very fast, former Welsh internationals that turn up, much to my disappointment! The Shropshire Young Athletes League is only open to juniors (under 17s). The club has agreed that parents who take three competing athletes (juniors) to an event (Gwent or the Shropshire) will have their entry fee and travelling costs (at 12p/mile) paid by the club. The dates for all races are listed below. I will be in touch again soon, I promise…

Gwent League (http://www.gwent-league.org.uk/):

Sunday October 11 2009 - Newbridge Fields, Bridgend
Sunday November 8 2009 - University of Bath
Sunday December 6 2009 - Hestercombe Gardens, Taunton
Saturday February 13 2010 - Penlan Leisure Centre, Brecon
Saturday March 6 2010 - Blaise Castle, Bristol

West Glamorgan League (http://www.westglamleague.co.uk/index.html):

Sunday 4th October - Ystradgynlais

Sunday 1st November - Fairwood Common (inc. the West Wales Cross Country Championships), Swansea – This fixture IS open to juniors! Selection event for the Welsh Inter Regions!

Sunday 24th January - Corus/Pontrhydyfen

Sunday 7th February 2010 - Gnoll Estate, Neath

Sunday 21st March 2010 - Margam Park, Port Talbot

Shropshire Young Athletes League (http://www.westglamleague.co.uk/index.html):

Sunday 20th September - Newport

Sunday 18th October – Oswestry

Sunday 15th November – Much Wenlock

Sunday 6th December – Bridgnorth

Up and Coming “muddy” fixtures (to add to the list at the bottom of the AAC newsletter):

Saturday 12th September – Dyfi 8, Bro Dysynni.

Sunday 20th September – Shropshire Young Athletes League, Newport.

Sunday 4th October - West Glamorgan League, Ystradgynlais.

Sunday 11th October - Gwent League, Newbridge Fields, Bridgend.

Sunday 11th October – Aber Twin Peaks Legal Challenge.
Sunday 18th October – Shropshire Young Athletes League, Oswestry.

Sunday 1st November - West Glamorgan League, (inc. the West Wales Cross Country Championships), Fairwood Common, Swansea.

Sunday 8th November- Gwent League, University of Bath.

Saturday 14th November – Rhobell Fawr Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_rhobell.pdf)
Sunday 15th November – Shropshire Young Athletes League, Much Wenlock.

Sunday 22nd November – Sospan 10 miler, Pembrey Park (http://www.sospanroadrunners.co.uk/races/sospan/mt/mt.html)

Sunday 29th November – Ras y Mast, Sarn Helen.

Sunday 6th December – Shropshire Young Athletes League, Bridgnorth

Sunday 6th December - Gwent League, Hestercombe Gardens, Taunton

Sunday 13th December – Merthyr Mawr Christmas Pudding 10K, Bridgend.

Saturday 23rd January 2010 – Tarren Hendre Fell Race (http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf)

Sunday 24th January 2010 - West Glamorgan League, Corus/Pontrhydyfen.

Sunday 7th February 2010 - West Glamorgan League, Gnoll Estate, Neath.

Saturday 13th February 2010 - Gwent League, Penlan Leisure Centre, Brecon.

Sunday 14th February 2010 – Dursley Dozen, Gloucestershire (http://www.g4cio.demon.co.uk/ddozen/ddozen.htm)

Saturday 6th March 2010 - Gwent League, Blaise Castle, Bristol.

Sunday 21st March 2010 - West Glamorgan League, Margam Park, Port Talbot.

28th August 2009

Latest League Update (thanks to Tony Wenlock)

The latest edition of the tracker includes results from the Rhayader Carnival Hill race - added as a Team Trail Option - and the two Race the Train events. Adriano's score from Rhayader has helped him widen the gap at the top of men's Sapphire and he now looks certain to get promotion after the review in September.

In the Trail league both Karen Williams and Bethan Lewis have chalked up their first points, whilst Helen Stretch and Shan Breese have improved on the positions with the addition of their points from the Race the Train events. Tony Wenlock has (temporarily) moved up to the 4th spot in Men's trail.

The next league review takes place after the Lake Vrynwy half marathon but between now and then there are still plenty of races in the calendar

Saturday 29th August - Ras Beca - 5 mile trail race - highly recommended by Clive Evans
Friday 4th September - 400/800 sprint on college track- additional races for people unable to compete earlier in the summer.

Sunday 6th September - Source of the Severn - always a favourite with club members
Saturday 12th September - Dyfi 8 - 8 mile trail - another of Clive's recommendations
Sunday 13th September - Lake Vrynwy half marathon - recommended for pb's

LAMM Report by Marion Garson

This is a very overdue report of a mountain marathon which I did in Scotland on 6th and 7th June. The Lowe Alpine Mountain Marathon (LAMM for short) is held in the highlands of Scotland every June but you don’t know exactly where it will be until the Thursday before the event – the only information prior to 4th June was 4 hours’ drive north of Glasgow. It is a two-day mountain orienteering competition with an overnight camp at a remote location. Teams run (or walk) in pairs and carry lightweight camping equipment, clothes and food to sustain themselves for 36 hours. I had done this event twice before in Arrochar in 1994 and on the Isle of Mull in 1995 with the same partner and after a huge gap we decided that we would do it again. This year is the first time there has been a score class in this event where you have a time limit on both days and have to accumulate as many points as possible in that time from the controls available to you. We chose this class so that we wouldn’t be following a long line of people which is what can happen if you choose one of the other classes which all follow a linear route.
The venue this year was Kintail, starting at Morvich. This weekend followed a week of scorching hot weather and there were dire warnings on the website about bad weather with the possibility of snow to ensure that everyone carried enough clothing. We had 7 hours on the Saturday to arrive at the mid camp with as many points as possible and things had changed quite a lot since the last time I competed in one of these events. Instead of one piece of cardboard per team in a plastic bag (familiar to orienteers) which had to be punched at each control, each competitor had a SPORT ident (SI) card attached to their wrist which could not be removed until the end of the event. This had to be checked into electronic devices at each control and then at the end of each day another electronic machine read the information and gave each team an instant print out with their splits for each control and total score - all very high tech.
We covered about 20km on the first day choosing a very steep climb for the first part of the day. We crossed lots of different types of terrain – grass, heather, rock, bog, uphill, downhill, good paths and not so good paths and eventually got in with 20 minutes to spare. The weather was cold but fairly bright and we really enjoyed the navigation required to find each control. The mid camp was at the north east end of Loch na Leitreach, a beautiful location for the many tents that appeared for one night. We had an evening of sunshine and the cool breeze and low temperatures meant that there were no midges which is a huge bonus in Scotland at this time of year. The gas stove I had been carrying had obviously bounced about too much in my rucksack as it did not work very well and once it had boiled water for pasta it was condemned for being too dangerous so no tea for breakfast unfortunately.
We planned a provisional route for Sunday and set off down the valley at about 6.45am with a 6 hour time limit. The weather was very similar to the first day and again we really enjoyed the navigation and being in such a big landscape that you just don’t find elsewhere in the UK. In retrospect we were not ambitious enough in our route choice, feeling that we moved faster on the second day – maybe having got used to carrying the weight on day 1 – and finished with 40 minutes to spare this time. The finish was back where we began where there was a big marquee and a welcome meal from the outdoor caterers who had also been there on Friday evening.
Our position was 63rd out of 90 starting teams in the score class. There were only 3 all female pairs and we were third out of three having dropped from second after Saturday. We were delighted with our overall result.
For more information: www.lamm.co.uk There are lots of pictures of this and past events.

Ystwyth Autumn Road Race Looking for extra help

We are hoping that Ystwyth members will come out and support the clubs second open road race of the year on September 6th either by marshalling and stewarding? as this race is one of only three open road races in mid wales these days. Any help would be gratefully received. Please make yourself know to organiser Leif Skot through emails leif.skot@bbsrc.ac.ukor at the time trials on Wednesdays

The race is for 2/3/4 category riders, starting at midday from Penparcau and finishing at Southgate, having completed 4 laps of the usual Pontrhydygroes course then up through Devils Bridge – 60 miles.

18th August

Welsh 5k road championships
The Welsh 5k Road Championships will take place in Swansea on Sunday, 27th September. The 5k will start at 12 noon, one hour ahead of the 10k.
Age groups will be under 17, under 20, under 23, seniors and masters 35, 40, 45, 50, 55, 60, 65, 70.
Athletes will be bused to the start (which will be the 5k point of the 10k) and run back along the seafront to the finish.
There will be a kit bus to will bring your bag back to the finish.
Please allow plenty of time to arrive at the race as last but will leave the finish area for the start 30 mins before the race.
Entry is through the normal Swansea Bay 10k entry system or click this link.
Closing date for the Championships is 20th September 2009.
ALL ATHLETES MUST BE REGISTERED WITH WELSH ATHLETICS TO ENTER THE CHAMPIONSHIPS
For more details please contact Jacqueline Brace at Jacqueline.brace@welshathletics.org

Sponsored sea swim (thanks to Lily Stieler)
I'm swimming from Clarach to Aberystwyth on Sunday the 6th of September as part of a fundraising drive to help buy a wheel chair for Huw Edwards who suffers from multiple sclerosis. If anybody could throw a few pennies my way or post me a cheque (even for just £1) then I would be very grateful. I understand that we all give so much to charity these days so don't worry, I won't mind if you decline this time, esp. as I always seem to be asking for money for charity. My postal address (if you do decide to donate a few bob AND you're not passing our house any time soon) is Garth, North Rd, Aberystwyth, SY23 2EE and all cheques should be made payable to Heath Raggett (the organiser, yes the Kiwi butcher in Bow Street). Hope you're all enjoying the summer. Kind wishes, Lily

Brecon 10 (thanks to Cliff Thomas)
The last ever Brecon 10 was held last year. Then it was revived again this year with a 'new' name by the Brecon Lions, who, it will be appreciated are not runners...
The course was identical to previously : 1.75 laps of Penlan Track, then a run to and circuit of Llanfrynach village before returning on almost the same route for the final half lap of the track.
Cool to start, conditions warmed up quickly. I took advantage of the down-hills, and also drank at every opportunity. On the way back the hills did not seem as daunting as in previous years (?'Knowledge dispels fear ').
Arriving at the track, I crept up behind the bloke in front meaning to blast him on the straight, however, he must have felt my breath on his back, as he waved me past, and I made a fast finish on my own !
The Start, Marshalling and Finish were faultless under the new team, however, I was surprised to find that the only way of establishing your official position, time etc was to put your name address etc on an envelope (provided), leaving £1 inside for the full print-out - I received mine 3 days later. The only way of finding out whether you had won one of the very nice lasar-etched glass trophies was to hang around until the last runners had finished (in 2:27:21)....when the Awards Ceremonies started.
First there was the E Wales Clampionships, then the general race.
By the time that two of the awards had been disputed, I was in a state of some gleeful anticipation of the next (Schadenfreude -moi ?). Then an older Lady award was called, and a (non AAC) runner whom we know strode forward declaring "Thats not right", with her husband a pace or two behind saying "No, its definitely wrong". So the mantra of "Oh, right, well, we'll sort it out later" was applied again.
My print-out shows that I finished in 93rd position in a field of 251 in 1:14:43, two mins behind the only VM 60 in front of me.
The main Lion (mane?) accepted that they had a 'steep learning curve'. So long as they get the results posted asap in future, it will continue to be an excellent race.

Race the Train (thanks to Karen Williams)
Myself, Stephen, Megan & Bethan headed to Tywyn on Saturday to have a go at racing the Train. Stephen & Megan boarded the Train and off they went to the start of their 3.5 mile race. Myself and Bethan headed off to catch our bus to the start of our 10k Quarry race. We joined the queue with James Thomas but as the bus filled up we were left standing on the pavement thinking, no room on the last bus!!! After waiting 20 minutes for another bus, James decided that he would drive us to the start, so off we went on a Rally through the streets of Tywyn. When we reached the start we only had 10 minutes to spare so it was off for a quick warm up and toilet! We then discovered we were at the start of the 5 mile race so it was back in the car and off again. When we finally reached the correct start we had a few minutes to spare and we were off. The course was tough, hilly, muddy, wet and very windy.
Stephen finished in 5th place & Megan right behind him in 6th out of a field of about 180.
Bethan finished in a time of about 60 minutes and I was just behind her in about 63 minutes. (Official results not out yet). Don’t think we beat the train but it was an experience!!!
Would we do it again? Both kids said yes loved it!! Myself and Bethan Maybe!!

Llangurig Fell race/Race the Train (thanks to Helen Stretch)
Two events on consecutive weekends and they couldn't have been more different!
Llangurig fell race continued despite the show being cancelled. It was a challenging course through moorland and bog with the greatest challenge being finding your way round! With total entrants numbering less than 20, Aberystwyth were well represented. There were a few falls en route and some minor injuries but we all eventually reached the finish point though from a variety of different directions! However with an entry fee of only £2 there could be no complaints.
The following Saturday, a small contingency headed to Tywyn to take part in the world famous Race the Train. This event is organised by the Rotary Club and the logistics involved with such a big event just don't bear thinking about. Peter, Shan and I travelled up in the morning and were thrilled to be on the finish line to see Steven Williams come in as fifth overall closely followed by Megan Turner in sixth place and first girl. This was an incredible achievement by both juniors with race finishers numbering 173.
As runners in the 10K event finished their race, Shan and I began to question our rash decision to go for the 14-miler. Eventually 14.05 came, the train whistle blew and we were off. With the many hundreds taking part in this one, there was no chance of getting lost. The support from spectators and fellow runners was fantastic as well as the shouts and cheers from the train travellers as they passed by. No, we didn't beat the train though a good number did. Maybe next year!
Official times not yet available but club competitors were:-
Juniors
Steven williams
Megan Turner
10K race
Karen Williams
Bethan Lewis
Tony Wenlock
John Evans
14 mile race
Shan Breese
Helen Stretch

Video footage (thanks to Dave Thomas)
Just to prove that runners are different or mad or both, here's a link to a
page of You Tube video's that Aber AC members should appreciate. The two by
Sale Harriers are magic. All I can say is that I was parked in a quiet coner of
mid-Wales one June day when a minibus pulled up. Out popped a dragon and
started dancing to the music...!!!!.

http://www.lescroupierswcr.org/2009-video-footage

6th August

Thank you Adriano
The Ladies would like to say a big thank you to Adriano, who supplied us with drinks and jelly babies during our coast run last week. It was very much appreciated.

Ladies Night Run – Tal y Bont, 10th August
Ladies Night next Monday will be a run from Tal-y-bont. Meet at the Leisure Centre at 5.45 to lift share, or outside the White Lion in Tal-y-Bont by 6.15.

Sprint Time Trials - 4th September
There will be one more opportunity for runners who were away on holiday etc to take part in the 400/800M sprint time trials. Tony and I have allocated Friday 4th September at the University tarmac jogging lane for the session. If you want to have a go then please be there between 6.30 and 7pm. If you have already done a 400M or 800M then this doesn't apply to you.
Cheers
Pete

Big Feet?
I am writing to inform you of a new website called www.monsterkicks.co.uk that offers Running shoes, trainers and shoes for men with size 12 – 18 feet. I know that generally this does not affect most runners players. However, it maybe useful to have this site if you do have players with slightly larger feet and you struggle to get running shoes for them. I would be grateful if you could pass this to the appropriate person or on to the players of your club.

Carys Leaving bash resheduled
Due to many of the girls being away on the planned date, Carys leaving bash will be planned for September instead.

Change of times for Swimfit on 4th and 11th August at Aberystwyth University Sports Centre
Please note that swimfit times will change to 18.30pm – 19.30pm on Tuesday 4th and 11th August. Times will revert back to normal from the18th onwards. We apologise for any inconvenience this may cause.

League Update (thanks to Tony Wenlock)
The League tracker has now been update with results from the third and final set of sprint category events as well as times for Newtown Barbecue 10k, Dolgellau 5 and Ammanford 10k.

The final sprint session on the college track produce some outstanding racing and times. Adriano and Phoebe were neck and neck through their 400m run with Adriano squeezing ahead by just 0.4 seconds at the end. In the 800m John Evans ran a superb tactical race to close down on Clive in the last 50 metres and pull ahead by 0.8 seconds. The star of the night however was Dan Davies in the 400m. Taking off at breakneck speed, he powered around the track, dipping at the finishing line to record 57.1 seconds.

It was the 400m performance that has taken Dan to the top of the MENS Platinum division, knocking John Evans into second spot. John, however began his fight back the day after in the Dogellau 5 - where over the new course he managed to pull back some extra points to leave a gap of 0.24 points between himself and Dan.

The Dogellau 5 also saw a change at the top of the ladies Platinum division where Louise Barker has squeezed ahead of Anita Worthing by 0.6 points. In Ladies Sapphire, Menna Stephens has now qualified and taken a 2.79 points lead over Bethan Lewis.

With nearly half the people in the league now qualified the focus turns to improving points in order to improve those gaps or close them down and overhaul the person ahead of you. With relatively few league races in August, the focus will once again turn to the trail and endurance events in the autumn - so now is the time to think about building up the miles in your legs and putting in some hill work.

23rd July 2009

News this week…

Tomorrow 24th July club league time trials (thanks to Pete Foale)
The remaining 400 and 800 metre club league time trials for both seniors and juniors will be held up at the University track on Friday 24th July. Juniors to meet at 6pm and seniors to meet between 6.30pm to 7pm.

First Aider Request for Borth 10k
Pete Foale is looking for a qualified First Aider to volunteer to attend the Borth 10k on 2nd August, so we can comply with the conditions of the Welsh Athletics race permit.

Ladies Night Run: Borth-Aberystwyth 27th July
Next Monday will be the first stage on the ladies training night summer tours (fingers crossed for sunshine).
We’ll be catching the train from Aberystwyth at 5.30, so meet at the station for around 5.15. Once at Borth, we’ll be running back to Aberystwyth via the coast path, that’s about 6.5 miles over quite hilly terrain. Bring water if you can. If you know anyone not on the email please let them know.

Birthday Social 14th August (thanks to Annwen James)
We are hoping to have a leaving get together for Carys Prytherch on the 14th August, 2009 in Rummers Wine Bar – meet about 7.30 – Pizza will be available if anyone wants to eat!

Capel Bangor Social Run & BBQ: Friday 31st July (thanks to Anita Worthing)
I know this is only 2 weeks after the Aberystwyth Golf Club run & meal, but when it comes to food and running you can’t have too much of a good thing!

The start will be at 6.30 pm from Capel Bangor Golf Club, same as last year, but as it’s the Borth Beach 10k on the Sunday, the run will be shorter (approx 7 miles) and less hilly, down in the Rheidol valley where there are good footpaths & bridleways.

The food will be similar to last year, with vegetarian options, and the cost will be £5 a head. They will be cooking it earlier this year as there won’t be another function going on at the same time! Showers are available, as before. Let’s hope it’s warmer and drier outside than last year!

It would be helpful to have a rough idea of numbers beforehand for catering purposes, so if you’d like to come please e-mail me at anita.worthing@wales.nhs.uk or text me on 07968 636082.

LLANGURIG FELL RACE
In conjunction with Llangurig Show
Saturday 08th August 2009
3pm start
6 miles, 1000 feet of ascent
A new race over an exceptional course
Entry fee £4
For further details, contact Adrian Roberts
adrian.hendy@fsmail.net
01686 412539
The fell race is open to all abilities. It will be as well marked as we can possibly make it, and the course follows some quite distinct local features [mainly ridge lines].
Entry is on the day at Llangurig Show, 3pm start.

Maldwyn Harriers 5k (Thanks to Shan Breese)
On Friday evening 10th July , 3 Aberystwyth A.C. members took part in the Maldwyn Harriers Newtown BBQ 5k race series.
The route was a flat course around the paths of Newtown. Clive Evans: 21:23, Helen Stretch: 26:49, and Shan Breese:26:49.
Clive Evans and Helen Stretch both won their age group categories.

Gwastedyn Hill Race, Tuesday 14th July (thanks to Anita Worthing)
While the wimps stayed in Aber for the Tuesday night training session (or even played cricket), 5 of us more hardy types travelled to Rhayader for the notorious Rhayader Carnival Annual Hill Race (also known as Gwastedyn Hill Race), organised by Rhayader Carnival and hosted by the Lamb & Flag, with help from Rhayader AC. This race has a long history – Clive Evans had certificates going back to 1988!

Despite the torrential downpours during the day, the rain held off for the race itself and the entire town seemed to be out to support the runners. It was a true carnival atmosphere – colourful bunting, music playing, and the smell of the burgers on the BBQ ready for when we got back, muddy, exhausted, hungry and mainly smiling! The race goes along the main road for just under a mile then up the very steep Gwastedyn Hill to the beacon, then a loop round the top to re-join the outward route, 4 miles in total. Those without fell shoes were seriously disadvantaged as conditions were treacherous underfoot – mud, long wet grass, and slippery rocks. There were a lot of muddy backsides at the finish. I think the views were spectacular from the top but I was mainly looking at my feet!

There were 125 runners in total, including juniors (who comprised around a third of the total, at a guess). The juniors started 10 minutes ahead of the main race but had the same route – quite a trek for some of the smaller ones. In both races there were many who were just there for fun rather than to race. At the start I was behind a pretty young girl in a pink T-shirt, long hair in an Alice band, skinny legs and ordinary trainers. Assuming she was just a fun-runner I overtook her on the road section so that she wouldn’t hold me up on the narrow hill path. However, she soon came back past me and that was the last I saw of her as she won the females’ race! Lesson learned – never judge by appearances!

The race was won by Tim Iveson from Builth in 28.22. Pink T-shirt lady Katie Dunert (from America) was first female in 35.23. Full results are on the Rhayader Carnival website, and Aber AC results are as follows:

Ian Evans 36.01
Adriano Evola 36.25
Clive Evans 37.39
Anita Worthing 38.49
Dai Roberts 40.59

In all, great fun and well organised. They even managed 2 drinks stations on the way round and a first-aid post at the very top, and there are certificates for all finishers. Highly recommended!

Gwastedyn Hill Race 2009 race report (Thanks to Ian Evans)
With midweek rain forecast in the middle of summer, this could only mean one thing. That a Rhayader race was once again upon us, in the form of the annual Gwastedyn hill race, which is part of the Rhayader carnival, taking place on Tuesday the 14th of July.

The race began with all the juniors starting about 10 minutes before the seniors, for safety reasons and so that the field didn’t get too spread out.

After that 10 minute wait, the race was on, and a number of locals seemed to think that the race was going to be won on the initial flat part. I decided to take a more casual approach and conserve my energy for the hill. I was warned before the race, as this was my first attempt over Gwastedyn Hill, that this is one of the toughest races you can run and not many runners come back a second year. They weren’t wrong either, as soon as I started climbing, it didn’t take long for the leg energy to dissipate and a fast walk was all I could manage. The climb is a long one, which finishes up by the monument, and when I reached it I thought, “Thankfully, the hard part is over”, but I was very wrong, with the downhill seeming more treacherous than the uphill at certain points. The rain also made the ground slippery underfoot and not being a fell runner, I found this quite a difficult stage of the race and went quite slowly downhill. I also nearly fell over on two separate occasions and many other runners had similar problems. I finally made it to the bottom in one piece, and back onto the road and into my normal stride and could up the tempo with the energy I saved coming down the hill slowly and when I finally passed the finishing line, I was relieved to have finished.
In conclusion, the race was very tough, which wasn’t helped by the wet conditions, but the general mood was quite uplifting when many cheering us on from the sidelines and also being part of the carnival gave the race a more jovial atmosphere.

Aber AC results (from a field of 125 runners)
44th (Actual position 28th) Ian Evans 36:01
46th (Actual position 29th) Adriano Evola 36:25
50th (Actual position 33rd) Clive Evans 37:39
54th (Actual position 37th) Anita Worthing 38:49
66th (Actual position 46th) Dai Roberts 40:59
Final positions were taken with a handicap of approximately 10 minutes for all the juniors.

Ammanford 10k report (thanks to Ian Evans)

I had no intention on running this weekend, but after popping into Evola's for a haircut on Friday, Adriano persuaded me to run on in the Ammanford 10k road race, which took place on Sunday, 13th of July.

After a relatively quiet trip on the road, down towards Ammanford, we arrived in good time to stretch our legs, take in the surroundings and register. The conditions were mildly overcast, but with a hint of sun and wind.

The field was set, and after a short walk from the rugby club, were we had to register, to the start line, which was situated in one of the streets, we were ready for the off and from my initial inspection of the runners, Sarn Helen, Swansea Harriers, TROTS and a number of other top clubs from the area seemed to be well represented. From Aberystwyth there was me, Adriano Evola, who wants me to mention that he also ran a 7 mile race two days before and Menna Stephens, who we bumped into prior to the race.

The first few kilometres were quite flat as it went around the streets of Ammanford, and I decided to start steady and build up my speed through the race. I went passed a number of runners initially, we seemed to do my old trick of going off too quickly. When we hit the third kilometre things started to get a bit harder, as we hit our first incline, plus the sun decided to make an appearance and the occasional gust of wind. That incline wasn’t the only as we had to tackle, as there were several others for the next few kilometres. After a hard push to the top of the final one, and with some helpful encouragement from a TROTS runner, I got up it. After that the race went literally down hill for the next 2-3 kilometres. The final part of the race was back around the streets and was slightly hindered by a strong head wind and the harsh beating down sun, which caused me to look like a lobster on my return to Aberystwyth, but thankfully I made it to the finish line in one piece.

In conclusion, I enjoyed this race, and it was quite a challenge, although not on the scale of some hill races. There were also a number of people shouting support and clapping us on, which I think is one of the best things with race running, in my opinion. Everyone seemed in good spirits at the end, although a few runners did seem in discomfort. I even got a congratulatory face lick from a dog, whilst trying to recover my breath.

Aberystwyth AC results (from a field of 93 runners):

20th Ian Evans 42:05
37th Adrian Evola 46:55
84th Menna Stephens 1:00:03

The 2009 Aber A.C. Club League

League Update – 13th July 2009 (thanks to Tony Wenlock)

The latest league table’s contains results from the delayed Spring 5k and the first set of events in the new Sprint category.

In the 5k virtually the whole of the Men’s Diamond division were on show. Paul Rose qualified to take the division lead. Shelley Childs and Dan Burgess were unable to improve on their times in Rhayader this year and his points score. Meanwhile, in a close run race with John Evans, Tony Wenlock completed a seasons best to add another point to his overall tally.

The first sprint races over 400m and 800m gave people the chance to test their VO2 max limits and lactic tolerance.

A brave front running performance from Ian Evans to finish the 400m in 1:03.6 enabled him to retain his top position in Men’s Gold against Cliff Thomas. A great run from John Evans added over 4 points to his tally and strengthens his position at the top of Platinum. The competition in Men’s Diamond increased with Tony Wenlock taking back the top spot, but with five out of the 6 runners in the division now qualified the pressure is now mounting to improve times and find those races that could propel any one of them to the top spot. In Emerald, Dai James delivered an outstanding 400m time give him just over 3 points lead on Peter Garson – both are now qualified. Finally, we must all be pleased to see Dai Roberts continue his running return, he joins the league in Sapphire Division, and with 4 races under his belt he currently heads the division.

On the Ladies side Helen Williams has joined Gold qualifiers following the Spring 5k. In Diamond, Karen Williams just edged out Bethan Williams in the 400m to take top spot.

All in all nine people achieved their league qualification over the last week and so a huge congratulations is due to each of them. For everyone of these now the focus is on improving times and winning more points to ensure they can stay ahead.

Sprint Races Report.

Friday 10th saw the first if the new league Sprint category races with 400m and 800m events being run on the grass track at Penweddig fields. The event also included the Junior Sprint Series competition which is open to all runners under 16.

The impending damp weather held off long enough to allow some really hot running which began with the Junior events. In a tightly fought 400m Stephen Williams fought hard to hold on to Megan Turner before just pipping her at the post to finish 0.2 secs ahead. In the 800m they both ran negative splits over the two laps with lead changing twice in the last 100m as again Stephen just squeezed ahead again to win by the narrowest margin.

Taking third spot on both occasions Sean Hughes was only 6 seconds behind the winners in both races and will surely give them both a run for their money as he matures. Aled Jones took first place in the Boys Under 10 age category in each run.

Runner’s times for Junior races.

400m

Race Number Time Name Group Category Category Position
58 01:11.9 Stephen Williams 3 Under 16 Men 1st In category
49 01:12.1 Megan Turner 13 Under 16 Lady 1st In category
50 01:18.3 Sean Hughes 2 Under 12 Men 1st In category
52 01:26.7 Sioned Jones 13 Under 16 Lady 2nd In category
54 01:26.9 Aled Jones 1 Under 10 Men 1st In category
51 01:34.6 Bethan Jones 13 Under 16 Lady 3rd In category
53 01:35.6 Mathew Poole 1 Under 10 Men 2nd In category

800m

Race Number Time Name Group Category Category Position
58 02:50.2 Stephen Williams 3 Under 16 Men 1st In category
49 02:50.4 Megan Turner 13 Under 16 Lady 1st In category
50 02:56.8 Sean Hughes 2 Under 12 Men 1st In category
54 03:21.7 Aled Jones 1 Under 10 Men 1st In category
52 03:29.8 Sioned Jones 13 Under 16 Lady 2nd In category
53 03:32.6 Mathew Poole 1 Under 10 Men 2nd In category
51 03:52.9 Bethan Jones 13 Under 16 Lady 3rd In category

Running a 400m and 800m event in the same evening is a huge challenge, it tests your lungs, your legs and your determination. To run them and run them well is a great achievement so congratulations must also go to the other runners – Sioned Jones, Bethan Jones and Mathew Poole.

The race in the Junior Series is on Friday 17th July and will be 1 mile – again run on the track at Penweddig – and with another chance to run 400m and 800m on the 24th there is still plenty of opportunity to take part.

Seniors 400m & 800m League Races.

Eleven runners turned out for the first of the League category races. With everyone one of us more used to endurance distances these races gave the opportunity to see whether we have any fast twitch muscle between us – or failing that the strength to go for it.

In the first 400m race Ian Evans charged away from the beginning, opening up a gap of nearly 25m. Then just after the 200m mark we could see the lactic kick in as his pace slowed and shoulders began to drop. Pure determination carried him forward and as he approached the finishing line, gasping for air he dragged himself to the finish. 1st place, 1:03.8, 13 seconds ahead of the next runner – Dai James 1:16.8, and then his league rival – Cliff Thomas 1:19.0. First lady was the reluctant Karen Williams 1:24.4 finishing just ahead of Bethan Lewis 1:25.5.

In the second race Shelley Childs took honours in a well paced 1:06.4 – he and Ian will have to go head to head in the next race. Pete Garson, arm still in bandages came second – 1:11.4, whilst John Evans (proving that he’d been taking it easy in the previous Tuesday’s 5k) came home in an excellent 1:13.8. Helen (I can’t run short distances) Marshall was the only lady in 1:17.8

In the 800m many fortunes changed. Run as a single race this time, Shelley Childs took first place in 2:39.7, ahead of Peter Garston in 2:52.2 and Helen (please don’t make me run short distances) Marshall in 2:53.3.

John Evans had told me about a county championship he’d run in where after running a brilliant 440 yds he had nothing left for the 880. So it seemed to prove for Ian Evans who fought hard but could only manage 3:09.7 this time round – but his winning had been done already. John was 4th tonight with 2:59.1 -

Two more league Sprint race opportunities beckon for those who fancy the distances. Dates for diaries:

Friday 17th July – 1 mile – Penweddig Running Track – 6:00pm for 6:30pm
– (in conjunction with club summer social)

Friday 24th July – 400m & 800m - time and location the same.

Combined Seniors results for Friday 10th July

400m

Number Time Name
55 01:03.8 Ian Evans
64 01:06.4 Shelley Childs
57 01:11.4 Peter Garson
56 01:13.8 John Evans
62 01:16.8 Dai James
65 01:17.8 Helen Marshall
59 01:18.5 Tony Wenlock
60 01:19.0 Cliff Thomas
63 01:22.6 Dai Roberts
61 01:24.4 Karen Williams
66 01:25.5 Bethan Lewis

800m

Race Number Time Name
64 02:39.7 Shelley Childs
57 02:52.2 Peter Garson
65 02:53.3 Helen Marshall
56 02:59.1 John Evans
63 02:59.9 Dai Roberts
59 03:07.9 Tony Wenlock
55 03:09.7 Ian Evans
62 03:09.9 Dai James
66 03:17.7 Bethan Lewis
61 03:32.2 Karen Williams

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

10th July 2009

News this week…

AMMANFORD 10K ROAD RACE this Sunday
SUNDAY 12th JULY 2009 START: 11.00 AM (Entries on Day form 9.30AM )
VENUE: AMMANFORD RECREATION GROUND

**Social Run – July 17th Aberystwyth Golf Club – meet at 6.00pm**
Following the successful evening run from Aberystwyth Golf Club last year, we have decided to repeat the same formula but with an extra option thrown in for good measure.
There will be a choice of social runs to suit everyone. There will also be an option to participate in the 1 mile sprint organised by Tony (Tracker) Wenlock at Ysgol Penweddig using the run down from the Golf Club as the warm up. (Not sure about the run back up but taxis can be organised). This was mentioned in a previous newsletter and is part of a series of sprint category races.
Post run shower facilities will be available for everyone as will a choice of grub (menu listed below). The chef would appreciate an indication of numbers of runners dining in the evening and if we could give him our menu choice too, he would be even happier.
Please give Helen or myself your order when you see us or alternatively by email : c.e.williams@btinternet.com before 15th July.
Hope you all can all make it. Many thanks!

Menu
Homemade Shepherd’s Pie
Spicy Meat Balls in pasta
Classic Bangers & Mash
Classic Fish & Chips
Wild Mushroom Stroganoff
There is also a selection of Starters & Desserts

Rhayader 8 fell race (thanks to Helen Stretch)
The Rhayader 8-mile Fell race was an inaugural event which started from the Elan Valley Visitor Centre. June 27th was a lovely day - perhaps a bit too hot for running. Racing with our top athletes Dave, Louise, Anita, John and Clive, I felt a bit outclassed but I wouldn't have missed it. The route was nearly all off-road through woods and over fells but was extremely well marked and marshalled. There were prizes for Louise, Dave (2), Anita and John. I can't find the times anywhere but they didn't seem particularly important (at least not to me!). We all received medals and I was just relieved to learn that mine wasn't the only one engraved Toddler's Trot!

Rhinogs (thanks to Helen Stretch)
On Sunday July 5th, while those made of greater stuff were tackling the Rhinogs, 3 of us headed down to Hermon in North Pembrokeshire. The multi - terrain Silver Valley 10K Race has been organized for the past few years by the local community. Initially, money was raised in an attempt to keep the village school open and when that failed to pay the legal fees. The route was challenging and varied but fun. After 2 laps of the village field, we headed off down country lanes and through somebody's garden to an old slate quarry. From there we passed the remains of the silver mine and continued down some really muddy tracks and through streams before returning to the village. A really enjoyable event that I'm sure we'll go back to next year.
Adriano Evola 50:03
Helen Stretch 60:19
Shan Breese 64:02

Orienteering event (Welsh league), July 5th at Carneddau, Builth Wells. (thanks to Kate O’Sullivan)
I thought the kids were looking a bit peaky on Sunday, like they needed some fresh air, so off we hared to the Carneddau near Llanelwedd for a bit of getting lost. It wasn't raining, yet, and we had a picnic to execute before it did, so, no pressure then.
The Carneddau are a lovely band of hills with lots of bracken, sheep and rocky crags and stunning views over bits of Wales I had never seen from that angle before. The Mid Wales Orienteering club had teamed up with the Harlequins OC from the Black Country to organise this event, and had planned out 7 different grades of course over the terrain, covering between 1.5 and 7 km (the shortest course had all the checkpoints attached together with string for very small kids to follow). I must add that the support and friendliness with which the organisers greet novices and kids is beyond good.
We split up into three strategic teams to take on the challenge: Daniel (11) set off alone on the yellow course, with Dafydd and his mate Gethin (both 9) following the same course after a few minutes, and once they were all safely out of sight, Gwenllian (7) and I () went off together on the slightly more testing orange course. Both courses were straightforward navigationally, and about 2.5 km long. The key thing was to recognise mapped features such as fence lines and walls, and to know which direction to go in. The kids were schooled in all of this at length by the course planner at the start, a very gracious man with great patience.
Daniel managed fine and was first of all of us back to the car, in a decent time for his group. Gwenllian and I took it at Gwenllian's pace, (which was leisurely, ignoring me trying to overtake the family just in front of us) and found that she quite liked a small bit of running downhill, but not through nettles. We did OK in our group (Gwen, lets face it, had help). The other two had an altogether more interesting time, before finally being re-directed back onto their route by a very nice woman who found them perched on top of a mountain, quite lost and highly unperturbed. They showed up just as we were packing up to go home, and thankfully had big smiles on their faces. After mum dragging them off to the hills and flinging them off in all directions whilst baying "follow the map", it is above all gratifying that they think they have had a good time (and who knows? maybe they did). There are monthly events with the club, found at www.mid-wales-orienteers.org.uk. To be recommended.

West Glamorgan Cross Country League AGM
Provisional Notice that the AGM of the West Glam League will be at the National Swimming Pool for Wales, Sketty Lane, Swansea on Wednesday September 2nd at 7pm

West Wales Road Races Coming Up
10th July - Ras Frenni 8 & 4
12th July - Ammanford 10km
14th July - Swansea Bay 5km
26th July - Tenby 10km
4th August - Swansea Bay 5km
16th August - Ingli 10km
30th August - St Clears 10km
27th September - Swansea Bay 10km (entries are being taken online now)
27th September - Pembrokeshire Half Marathon
22nd November - Sospan Multi Terrain 10

The 2009 Aber A.C. Club League

The spate of good weather hasn't stopped people from taking part in League races over the last few weeks. The latest update includes results from the Felinfach 6, the RedKite Challenge and Man V Horse - which has been included as a Trail League option.

On the Ladies side Anita Worthing keeps her top position in Platinum, still just ahead of Phoebe Webster who is putting most of her effort into the summer's trial races. Louise Barker still provides the strongest challenge for them both but needs to add race categories to improve her overall tally. In Gold, Bridget James has improved her medium category best with her run at Felinfach and this has helped close the gap between her and Catherine Tudor Jones to less than a point. In Diamond, Karen Williams has also pushed her points ahead with a good run a Felinfach and with the addition of a category she could well give Shan Breese and Bethan Lewis a good run for their money. New to the league is Emma Whittick, who with the tally from her two races so far, has taken up the lead position.

On the men's side the shape of the Platinum division is poised. John Evans still holds a very strong position at the top with Dave Powell just behind. A good time in a 10k or in one of the Sprint races could make all the difference here. The major challenges are coming from Gethin Holland and a resurgent Clive Evans who both need to add a category to see their positions mature. The dark horse's are Mark Smith - who hasn't yet run any of the categories where he should have most strength and Peter Foale who continues to battle injury but could come good. In Gold, Ian Evans and Cliff Thomas are both in cracking form and are fighting it out for top position with pb's and season's best performances at Rhayader, Felinfach and the Torbay Half Marathon. Just behind them is Will Mahon who, running with renewed strength, can deliver major challenge. Diamond division is becoming very close. An excellent run at the Red Kite has helped Kevin Holland close the gap on Tony Wenlock who now has only one option and that is to run better. But the challenge from Dan Burgess, Shelley Childs and Paul Rose is now very strong, the sprint races in July gives all of these the chance to significantly overturn the shape of the division. Finally, David James has taken his first points of the year with his run at the Red Kite challenge.

In the Trail league there are now 19 people with points showing a healthy involvement from the across club. On the men's side Dave Powell is now qualified and remains at the top the men's division closely followed by Geoff Oldrid and Pete Garson. But there's that dark horse again. Mark Smith ran an outstanding race in the Red Kite to be 8th overall and clock up a massive 94.7 points. Not bad considering he had a late night and thought the race was a 10k!

In the Women's trail Phoebe Webster and Louise Barker have the top two spots and are both qualified so its all about improving for them. In third place is Marion Garson who needs another two races to move to full qualification.

July sees the Sprint category races on the 10th, 17th and 24th and the fast paced (down hill) Dolgellau 5. That's two categories so by the end of the month there should be a swathe of green qualifications across the league.

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

3rd July 2009

News this week…

**Social Run – July 17th Aberystwyth Golf Club – meet at 6.00pm**

Following the successful evening run from Aberystwyth Golf Club last year, we have decided to repeat the same formula but with an extra option thrown in for good measure.

There will be a choice of social runs to suit everyone. There will also be an option to participate in the 1 mile sprint organised by Tony (Tracker) Wenlock at Ysgol Penweddig using the run down from the Golf Club as the warm up. (Not sure about the run back up but taxis can be organised). This was mentioned in a previous newsletter and is part of a series of sprint category races.

Post run shower facilities will be available for everyone as will a choice of grub (menu listed below). The chef would appreciate an indication of numbers of runners dining in the evening and if we could give him our menu choice too, he would be even happier.

Please give Helen or myself your order when you see us or alternatively by email : c.e.williams@btinternet.com before 15th July.

Hope you all can all make it. Many thanks!

Menu
Homemade Shepherd’s Pie
Spicy Meat Balls in pasta
Classic Bangers & Mash
Classic Fish & Chips
Wild Mushroom Stroganoff
There is also a selection of Starters & Desserts

Back Exercises (thanks to Pete Foale)
I came across this youtube link for back exercises and I think it's worth putting in the newsletter. If runners just did three of these exercises maybe three times a week it would greatly reduce the risk of getting back inguries and pain.
http://www.youtube.com/watch?v=_tG1y0gYRcw

Felinfach photo's from last Friday (thanks to Karen Williams)
http://www.flickr.com/photos/aberac

Coastal Run Llanrhystud-to-Aberystwyth Friday 29 May (thanks to Will Mahon)
Will’s pictorial route of the run is attached to the weekly email.
The run included: Dai James, Dai Roberts, Adriano, Josh, Kate, Will (Troghton), and myself (Will Mahon).
View the photos on the club flickr site: http://www.flickr.com/photos/aberac

Torbay Half Marathon (thanks to Cliff Thomas)
Torbay Half Marathon is an 'out and back' -twice course from Paignton to Torquay, with a hill/headland halfway, which you therefore have to climb twice from each direction.
This year was my fourth attempt, the main aim being to reduce my time below the purely arbitrary 100 min mark.
Temperatures were cookin' at the Start and for the first half hour or so, but the sky then dulled-over nicely. I started fast from close to the front, and generally followed my race-plan. At one point I kept seeing an Anita W. lookalike(from behind) a few yards ahead, but could'nt catch her - and perhaps it was just a hallucination.
At my final cresting of the headland, the live 60s group struck up 'Telstar' very loudly on electric guitars, which peeled away some of the years and gave wings to my heels.
As usual, I misjudged the final very long run-in to the Finish, starting too fast too soon and getting involved in a race with 4 chaps running abreast, who were scattered by a Mr Bandana-man whom I had been sneaking up behind and hoping to pass !
I crossed the line in (chip) 98:08min (PB), as 199th in a field of 1348 finishers, and 1st VM 60, winning a £30 Brooks voucher. Best of all (although I don't obsess over other runners....), I was over 8 mins ahead of the VM60 runner who beat me by 29 secs last year and then turned up 2 age-slots ahead of me in the Snowdonia Marathon '08. Honour satisfied !

English language tutor needed (thanks to Lily Stieler)
English language tutor needed: Do you know anybody who teaches English as a foreign language? I have a Portuguese friend visiting Aberystwyth who wishes to pay somebody to teach him English. He is visiting between Sat 25 July & Sunday 2 August. He has a very basic level of English understanding at present. Cheers, Lily (07769957099)

The 2009 Aber A.C. Club League

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

22nd June 2009

News this week…

LEAGUE NEWS - SPRINT CATEGORY RACES (thanks to Tony Wenlock)

New in the League this year are the Sprint category races to be held during July.

The Sprint category features races over 400m, 800m and 1 mile, and these are spread over three evenings to give everyone the chance to take part. You need only one race at any of these distances to in order to qualify for the category so you can choose the one you're most confident about or have a crack all three distances to spread your chances. .

The races will be held from 6:30pm on the running track at Ysgol Penweddig on Friday evenings as shown below;

10 July - 400m/800m
17th July - 1 mile
24 July - 400m/800m

In the sprint category races it is even more important to make sure you are properly warmed up and stretched before racing and so there will be a warm up session before the races begin.

Twin Peaks Race Meeting 8.15pm in the Belle Vue Tuesday 23rd June – All Welcome
There will be a meeting to discuss the organisation of the Twin Peaks race (11th October) to be held at 8.15pm in the Belle Vue on Tuesday 23rd June. All welcome.
Cheers
Pete

Book Recommendation (thanks to Lily Stieler)
Book Recom. (Lily) ... esp. for those with injuries. Title: If You Fall: It's a New Beginning. Author: Karen Dark. See
http://www.amazon.co.uk/If-You-FallItsBeginning/dp/1905047886/ref=sr_1_1?ie=UTF8&s=books&qid=1245612036&sr=8-1
Review: "Karen Darke has overcome the restrictions of injuries that would have broken many others and discovered a life of challenge and adventure that most of us only dream about."

Red Kite Challenge - 2009 - Sialens y Barcud Coch 20th of June (thanks to Kevin Holland)
Reminder club league race
Run 1 p.m start: 11 + miles. Walk 11 a.m. start: 8 + miles. Course: multi-terrain, demanding, scenic route. through ‘Red Kite’ country, forest and moorland. Registration: Nant Yr Arian Visitor Centre,. Ponterwyd, Aberystwyth. SY23 3AD O.S Ref: 718813

LLANGURIG FELL RACE Saturday 8th August 2009 (thanks to Kevin Holland)
In conjunction with Llangurig Show. Saturday 8th August 2009 3pm start. 6 miles, 1000 feet of ascent. A new race over an exceptional course. Entry fee £4. For further details, contact Adrian Roberts. adrian.hendy@fsmail.net

Sitting on the sidelines (thanks to Pete Foale)
For the first time ever I watched two successive races as a frustrated and rather unwilling spectator: the final Rhayader 5k race on the Wednesday and the (Wo)Man v Horse the following Saturday. Both were very eventful and exciting for completely different reasons.
At Rhayader on Wednesday, Aber AC Junior section showed the way in the 1 mile race epitomised by a very determined run from Stephen Williams who ran a great 5.33 min mile to win his deserved chocolates. The children’s section is starting to look very healthy and strong, with Bridget Parkinson at the helm providing charismatic leadership the future looks really encouraging.
The 5k race was as equally exciting with Gethin Holland running out of his socks to claim third place in a PB time of 17.12. Gethin has improved in leaps and bounds over the past two years and I can see him getting under 17 min’s before the year’s out.
Aber AC runners claimed a hatful of prizes on the night including the male over 60s. After some initial rather distasteful and embarrassing confusion over who should be awarded the series win it was, rightly, awarded to John Evans who once again proved he is the number one in his age category in the club.
It was my first outing to the Man v Horse race in Llanwrtyd Wells and though it was a magnificent spectacle to watch such a great event, I really wanted to be taking part so, so much. It was hell just watching! I initially managed to occupy my time taking some photographs of the runners and riders as they flashed by after about a mile. I was led to understand that the conditions underfoot were very boggy in places after the recent heavy rain which should have favoured the horses. It was indeed a horse that won and by a greater margin than first thought.
After buying a new pair of running shorts from the sports stand near the finish (in a rash optimistic moment that I will run properly again one day) and drinking numerous cups of tea the first runner crossed the finish line in 2.20.02 looking too fresh for my liking. He did have some pedigree though, Mark Cox just beat me last October when winning the Snowdon marathon! However he was well short of beating the winning horse ‘Duke’s Touch of Fun’ completing the course in 2.11.43
First Aber AC runner to finish was Dave Powell in 3.07.50. Most people would train and peak for such an event as this but Dave just does these events each week like they are 5k town races, such is the measure of his fitness and love of the sport. It was only last week that he completed the Welsh 1000 metres fell race, yes completed (coming 5th) along with Phoebe Webster in those atrocious conditions when some had to be rescued by the emergency services.
Louise and Pete Garson were next in only separated by a few metres, Louise had the better of Pete in 3.10.07 and Pete 3.10.10 but alas had to relinquish her ladies title that she had won over the previous two years, a knee injury putting paid to the training needed to defend her title.
Geoff Oldrid, saying he’d hardly trained, was next home running strong in 3.15.32 whilst Phoebe, with the 1000 metres Welsh fell race still in her legs, ran out of steam but finished the course in a very respectable time of 3.21.21. Kate O’Sullivan was disappointed with her time of 3.58.36 but did well to complete the race considering a disruptive training schedule. Last Aber AC runner home to do the full course was Marion Garson not even out of breadth in 4.18.21, more to come I think Marion!
The one relay team the club entered consisted of Helen Stretch, Shan Breese and Helen Williams, all were novices at this event and they completed it in 4.03.02 and within three minutes of their predicted time of four hours. They looked so fresh at the finish I really think they all should be doing the full race next year. Perhaps with me?
Being a spectator is not a fraction of the fun as a competitor. There’s no jaded nerves, numerous loo trips nor any anticipation before the start of the race ; once the gun’s gone and the runners have sped away there’s an empty void but more important there’s no sense of achievement, aching limbs or feeling of euphoria at the finish. The day’s just bland in comparison. Give me the excitement and the buzz of competing, racing and being a part of it all any day no matter how poor the performance!

Rhayader 5k 10th June, & Series results (thanks to Anita Worthing)
The first race was wet, the second was windy, and for this third one we were treated to Elan’s famous midges (or rather, they treated themselves to us!). Fifteen Aberystwyth athletes turned up for the Seniors race, many of us for the third time in this sociable series of 3, always in the hope of bettering the previous time. Gethin Holland, John Evans, Ian Evans and Helen Stretch have succeeded in doing this and have been progressively faster each time. Phoebe Webster, on the other hand, was 1st Female again but in her slowest time for the series – maybe something to do with running 22 miles over mountains in appalling weather just 4 days earlier. Most of us would be walking with difficulty after that, not winning 5k’s!

My personal victories in this race were 1) to equal the PB I set in the first race, which I’d thought may have been a fluke, and 2) at long last, to beat Cliff Thomas to the finish line! I overtook him rather boldly in the first mile and expected him, as in many previous races, to come back past me around half a mile from the finish with some cryptic comment, but I couldn’t even hear footsteps behind me as I accelerated towards the finish with some welcome encouragement from spectators including Pete Foale, Bridget, and Stephen Williams. Cliff said later that he would have run faster if he’d remembered to soak his cap to keep his head cool – if that’s the secret of his improved times, I’ll try it myself!

Stephen King is still recovering from injury and was evidently in some discomfort so won’t want his time added to the records. Another runner making a comeback is Dai Roberts, who ran this 5k in 21.49 but whose 5k PB is 16.23 (…respect…) which would have won 2 out of the 3 races in this series. Clive Evans now seems to be back to full fitness after his recent lay-off and was delighted to come in ahead of John Evans, making it one-all as John was ahead of Clive in the first race.

Similarly, Helen Stretch and Shan Breese finished within seconds of each other in each of the 3 races, with Shan ahead of Helen in 2 out of the 3 and Menna Stephens not far away in all 3 races. Many more Aber athletes ran 1 or 2 out of the 3 races, but with the best 2 times counting this still meant prizes – notably to Louise who was 2nd female in this race and overall on the basis of the 2 races she entered. Unfortunately I wasn’t 3rd as announced at the awards – the Brecon girl who’d come 3rd in this race was also 3rd in the second race, giving her two 3rds to my one 3rd and two 4ths, but we sorted it all out amicably at the end. I don’t envy the person who has to work out the results!

Final results:

Gethin Holland 17.12 3rd Male / 1st M20, and winner of M20 in the series.
Ian Evans 19.06
Phoebe Webster 19.23 1st Female, and 1st Female in series
Louise Barker 19.41 2nd Female, and 2nd Female in series
Kevin Holland 20.30
Clive Evans 20.36 1st MV60
John Evans 20.51 Winner of MV60 in series
Stephen King 21.01
Anita Worthing 21.23 Winner of FV45 in series
Cliff Thomas 21.37
Dai Roberts 21.49
Brian Ashton 22.34
Menna Stephens 25.39
Shan Breese 25.53
Helen Stretch 25.54

All in all, a very successful series for Aberystwyth AC – lovely venue with fast course, friendly reception (and excellent cakes), loads of fun, and seeing the same people at all the races makes for some healthy competition. Plus a few prizes to boot! Don’t forget their 8 mile fell race & BBQ on the 27th June!

30th May Questars Adventure race (thanks to Kate O’Sullivan)
Delor, Lily and I headed to Llangynidr on that hot Saturday that left swathes of Aber runners struggling up the exposed slopes of Cader, to have a bit of fun in a new (to us) part of Wales. We were bathed in glorious sunshine, and the whole business of off-loading bikes and kit to transition, and lying about on the grass working out our routes beforehand was just lovely (and I have to say in sharp contrast to adventure races I Have Known.........). We had a score-type challenge ahead, to basically reach as many mapped points as we could in 5 hrs, either by running, biking or kayaking. The added element of these races is the positioning of checkpoints at stunning locations, with provision of jaw-dropping views that make you fall off your bike looking around. I urge anyone who has not been to this area to go; it is laced with a wonderful network of paths perfect for walking, running or mountain-biking and the scenery is of the chocolate box variety. The race HQ was within sight of the first climb on the Black Mountains Fell Race...... need I say more? We had a happy time and were very well fed etc at the end. Delor and I came second in the Veterans Class and 15/51 novice entries overall; Lily, a virgin adventurer, was second in the Open Ladies class, and 33/51 novice overall. There are two more of these events this summer, one in Wiltshire in July and one in the Cotswolds in September. Worth a go if you fancy something different, and as most novices are just that, everyone is in the same boat (er.. kayak).

The 2009 Aber A.C. Club League (thanks to Tony Wenlock)

The latest Rhayader 5k saw yet another good turn out from Aber and some excellent results to go with it. Ten people achieved season best results in this race and I guess a few of those would be pb's as well.

In the league, Anita Worthing's time (a pb I suspect) has helped her to retain top spot in Ladies Platinum, ahead of Phoebe Webster - but with only with just slightly over 1 point separating them the competition will really heat up now. Shan Breese put in her best season performance and this now gives her a half point lead over Bethan Lewis in Diamond.

On the Men's side another good performance from John Evans has helped to retain top spot in Platinum, but some great times from Gethin Holland and Clive Evans mean that they are well within scope of a challenge when they another category to their races. In Gold, newly promoted Ian Evans is now just over a point ahead of Cliff Thomas who - with some great long distance scores behind him - can make a very real challenge for top spot. Both need to add another category in order to take their scores on.

The next two weeks bring the chance for everyone to achieve league qualification. Three races in three different categories beckon

June 20th - Red Kite Challenge - a Trail race
June 26th - Felin Fach 6 - a Friday evening race in the Medium distance category
June 30th - Aberystwyth AC - 5k challenge - Short distance

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

11th June 2009

News this week…

Shan's big birthday bash!!!! Calling all ladies!!! (thanks to Helen Williams)
To celebrate Shan Breeze's special birthday we have booked Ultra Comida for the evening of Saturday 20th June from 7.30pm and all the ladies are warmly invited to join us. The cost for a tapas-style menu is £15.00 per person. (There is a minimum spend on food of £300, so we need at least 20 people to make it possible.) Please come and enjoy good food and great company! Please let Helen Williams know if you are able to come by Monday 8th June (tel 639450) and then give her a deposit of £10.00 by Monday 15th June, indicating whether you would prefer the veggie menu. Many thanks.

Castles Relay 2009 (thanks to Dave Thomas)
It's mid-June, so it must be Castle's Relay weekend. The 27th version of 'probably the greatest
race in the world/Wales/UK' passes north and east of Aberystwyth this Sturday and Sunday. The link
will take you to the excellent event programme
http://www.lescroupiersrunningclub.org.uk/text/castles/wcr_programme_2009.pdf

New TV Game Show
“Hello,
I am working on a brand new game show and we are currently looking for contestants to take part. It is an exciting new format which tests people through physical and mental challanges rather than their general knowledge. Would it be possible to forward the information below on to your members via your intranet and/or any other medium you have available. Any help would be greatly appreciated.
APPLY NOW FOR A NEW & EXCITING TV GAMESHOW
HOW MUCH OF YOUR BRAIN DO YOU ACTUALLY USE…?
Our new programme takes the traditional game show in a whole new direction.
Forget general knowledge. Forget specialist subjects. Forget opening the box. This is the first show that tests the brain itself, not what you’ve learned.
We are looking for people who have great all round brain power and may not even know it. Are you excellent at problem solving, have an outstanding memory, or perfect co-ordination?

Email us today with your contact details – brain@tigeraspect.co.uk - as this is a show anyone could win.

Kind regards,
Aaron Morgan
tigeraspect
4-6 Soho Square | London W1D 3QA
020 7529 9467”

Welsh 1000m Peaks Race (6th June. 22 miles, 8000’ ascent) (thanks to Dave Powell)
What a difference a few days make, from scorching hot for the Cadair Idris race one Saturday to forecasts of snow above 900m for the Welsh 1000m Peaks the next. The race is a challenge walk as well as a fell race, starting on the North Wales Coast and heading onto the Carneddau with checkpoints on the two 1000m summits of Llwellyn and Dafydd then crossing the Glyderau to Pen y Pass from where it’s up the Pyg track to the top of Carnedd Ugain and then to the finish on Yr Wyddfa (the main summit of Snowdon). Although entries were full before the event (about 500 walkers and 100 runners) the forecast clearly put a lot of people off and I’d guess about 60 or so runners, including Phoebe and myself, lined up at the start, the walkers having set off earlier in the morning. Conditions were difficult, it is always tricky finding the racing line over the Carneddau and it becomes a real navigational challenge in the clag. Once above about 800 metres the rain turned icy and was driven by a very strong wind, all credit to the summit marshals checking us through. Like everyone else I was happy to eventually descend into the valley, here it was possible to warm up a bit and take on gels and water. Over the Glyderau the last bit of difficult route finding is over and at least that part of the brain can relax a little, by Pen y Pass I was going quite well and had a pretty good climb of Snowdon but knew it was going to be rough on top. With the summit café yet to be finished it was check in at the ‘finish’ (5 miles to go!), try to shout “thanks” through frozen lips and the gale to the marshals and then head down as fast as stiffening legs could go to the ‘halfway’ café. Mugs of sweet tea there were very welcome but with no heating in the building I was chilling rapidly so set off again for the last couple of miles to Llanberis. You will no doubt have heard or read press reports about the race, suffice it to say I thought the organisers did a fantastic job, the marshals were excellent, checking folks were fit to continue, and they did the sensible thing and imposed tight cut-off times at the two road crossings (hence reports of ‘race abandoned’). Putting my head down and keeping going while faster folks dropped out proved a good tactic as I managed 4th place in 5 hours 12 mins. Phoebe had an excellent run and was 2nd lady home in 5.43, we both excelled in Pete’s Eats!

Blencathra 3rd June (Thanks to Peter Garson)
If you read about fell-running in books such as Richard Askwth’s excellent “Feet in the Clouds” you may come across a photo of a youthful Kenny Stuart taken in 1985, the peak of his short but spectacular career in fell-racing. He has lived all his life in Threlkeld, a village at the foot of Blencathra in the Northern Lakes and is revered not just for the records he set, (many of which remain today,) on some of the toughest races in the calendar but also for the effortless grace with which he ran - his slight frame seemingly untroubled by gravity.
Twenty four years later I was feeling all too susceptible to the effects of gravity. Marion and I were in the lakes for a few days and had caught the end of the heatwave. We had a very long day walking on the fells on Tuesday when it was so hot that we had to swim in high tarns and streams to cool off. Wednesday was cooler which is just as well as it is mid-week race night and Blencathra was a race I had not done before. 8 miles, 2,700 feet – sounded good to me.
Race registration was admirable in its simplicity, the £1 entry fee almost guaranteeing no goody bags or tee-shirts. The race briefing was so brief I almost missed it and we were off, crossing a small marsh where soft spots did their best to claim a few early casualties – then gorse bushes corralled us onto a narrow path up the fell side panting in single file, eventually emerging onto a broad ridge and the first summit and check point where we were welcomed by a cooling breeze. Then South along a broad ridge, eyes torn between checking where to place your feet and gorging on the view towards the summit of Blencathra bathed in evening sunshine – with a broken line of runners strung out along its spine like multi-coloured ants.
I regretted not taking my camera but I’ll not forget the sweeping views from the summit before turning West at the cairn and dropping into the shade for a steep descent, gleefully throwing away height by short-cutting the zig-zaggy paths before lengthening my stride on a gentler, falling traverse over softer ground leading to a sunlit col. I walked on tired legs towards the final summit thinking about the finish but still clutching the race map, my thumb pressed beside a jaunty arrow heading off the end of the ridge towards the finish. A yellow flag marked the point where you abandon the path and throw yourself down a thousand feet of the steepest vegetation I have ever raced down. Gravity helped me now to pass a few people I have been unable to reach earlier on. Bilberry and moss glowed a bright lime-green in the evening sunlight but could not distract me from the pain in my thighs which were screaming for the bottom of the slope where we plunged into cool shade and straight into a bog! I tried to maintain momentum by hopping between reedy clumps but my legs had no spring left. Then a final rinse as we crossed the stream, crawled up the bank and staggered along the stony track to finish where it had all started an hour and a half earlier.
In between the banter I observed the calm efficiency with which the lady organisers pinned the results onto a small board – not a laptop in sight. I left empty handed and feeling very contented, looking forward to the pint of Cumberland Ale that would numb my aching and scratched legs.

Rhayader 5k (Thanks to Anita Worthing)
The third of the Rhayader 5k series is almost upon us so apologies in the delay in writing up the second race (27th May)! In contrast to the first race, conditions were not ideal with a strong head wind on the outward leg. Having said that, many Aber AC runners managed faster times than in the first race, and with 22 of us running, we brought home quite a few prizes again. I battled it out with Clive Williams till the finish line was in sight……up till then we’d been 7-minute miling, then Clive had an adrenalin rush at the end and finished 9 seconds before me, which meant that he must have been running at 5.5 min/mile pace for that final 0.1 of a mile – some sprint finish! Keep that up all the way round, Clive, and you’ll be about level with Gethin Holland! Phoebe Webster was first female again, Louise Barker was second female, Will Mahon was first MV50, John Evans was first MV60, and I was first FV45. Then it was back to the Leisure Centre for tea, cakes & prizes, as always very friendly and informal.

Seniors results for Aber:
Gethin Holland 17.17 Tony Wenlock 22.01
Dave Powell 18.57 Phoebe Pender 22.06
Phoebe Webster 19.08 (1st F) Catherine Tudor Jones 22.08
Ian Evans 19.21 Bethan Lewis 23.35
Daniel Burgess 19.34 Helen Williams 24.19
William Mahon 19.39 (1st MV50) Debbie Nash 24.24
Louise Barker 19.44 (2nd F) Karen Williams 24.32
Kevin Holland 20.42 Helen Stretch 26.00
John Evans 20.58 (1st MV60) Shan Breeze 26.16
Clive Williams 21.30 Menna Stephens 26.59
Anita Worthing 21.39 (1st FV45) Emma Whittick 27.11

If you’re enjoying these, then you might enjoy this: ROUND ABOUT ELAN VALLEY FUN RUN on Saturday June 27th, first race at 3.45pm starting at the Elan Valley Visitor Centre. There’s an 8 mile fell run (£8), a 3 mile fun run / walk (£5), and a ¾ mile Toddlers trot (£3), followed by a BARBECUE at the Visitor centre for a mere £2 a head. I found the ad for this in Runner’s World but there are more details on www.rhayaderdistrictcommunitysupport.co.uk. I got a load of rubbish when I tried to download the entry form and poster – perhaps someone else might get it to work?

The May 2009 Aber A.C. Club League review (thanks to Tony Wenlock)

The promised League Review has now been completed and so congratulations to everyone who has achieved promotion.

Men
Dave Powell
Ian Evans
Tony Wenlock
Brian Ashton.

Women
Helen Stretch
Bridget James
Bethan Lewis
Menna Stephens

The promotions were straightforward and went to the top scoring person in each division, and their achievements show the fundamental principles of the league - if you want to win you have to run the races - and run them well.

Commiserations to everyone who has been relegated. This was little more difficult as there were several people with no points. With this in mind the decision was taken by looking at people's performance last year or simply removed people who are not running with the club this year.

So how does the change in people in each division affect everyone's ability to compete? The answer lies with the handicap - which is used to level everyone's performance and give them a fair chance of winning. The opportunity has been taken to review everyone's handicap and adjust it so that they are able to compete with the rest of the people in their division,. For this reason people will some differences in their overall scores. The tightening of the handicaps means that the divisional leaders will find they can't rest on their laurels as more people will be able to come after them - they will need to up their game to keep their position. At the same time this doesn't mean that things have become easier for everyone else. They still have the challenge of making sure they get enough races in to mount an effective challenge - remember you can't win if you don't run.

So, if your not shown in the league its not too late to take part. You can join at any time in the year - as long as you can get the races in three of the categories you will have a chance. The next review will be in September after the Lake Vrynwy half marathon and with a whole summer of races between now and then you have every chance of making an impact.

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

4th June 2009

News this week…

Rhayader 5k and 1 mile race series
Wednesday 10th June
Enter on the day. 6.30pm register. 7pm junior race 8-14 years. 7.30pm 5k senior race.
Start Caban Coch Dam, Elan Valley. Parking near start.
More info: Barbara Lawrence 01597 811153 or Chris Martin 01597 870606

The 2009 Aber A.C. Club League update and review (thanks to Tony Wenlock)

The latest scores for the 2nd Rhayader 5k and Cader Idris trail race have been added to the tracker. In races where runners experienced wildly different conditions there were still some very tight running and good finishing times in the 5k - whilst it has to be hats off to everyone who finished Cader on what was then the hottest day of the year. ( I understand that this where they will be filming the next series of Ross Kemp in Afghanistan). Both these races saw several more people qualifying and a some big switch rounds in positions as more people added a category to their total.

Anyway the final positions are now in ready for the first league review. The intention is that the top person in each division will now be promoted whilst the bottom person will be relegated. The change in people means that there will also be a total review of handicaps. The changes will be based on each person's performance to date for the qualifying race in each category. The net effect is that you can expect to see some difference in your overall score after the changes have been made. The league will now become much tighter and more competitive.

There will be a further review in September following the Lake Vyrnwy Half Marathon - so with plenty of races in the mean time and the whole of the Sprint category yet to be run this should be an exciting summer for the league.

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

28th May 2009

News this week…

A thank you from the Race for Life organiser, Kelly Rumble

Hello
I wanted to say a massive thank you for volunteering at Aberystwyth Cancer Research UK Race for Life event on Sunday! I am so pleased you could come and really grateful. Weren’t we lucky the weather dried up for the participants. I believe the event was a great success thanks to your time, dedication, hard work and enthusiasm. These events rely on generous people like you all who give up their time to help put them together and make it special for those taking part.
I really hope you enjoyed the day as much as I did and if you have feedback for me please drop me a line.
Thank you again for supporting Cancer Research UK it is really appreciated. I have more events this season in Wales so please let me know if you would like to join in again.
Please pass on my thanks to those who came with you who do not have email.
Sunday 31 May – Cardiff
Sunday 7 June – Newport
Sunday 14 June – Llanelli
Wednesday 8 July – Cardiff evening
Sunday 19 July – Swansea
I look forward to seeing you soon or next year.

Kelly Rumble
Area Events Manager
Tel: 07901 556481
E-mail: kelly.rumble@cancer.org.uk

Rhayader 5k Seniors race 13.5.09 (thanks to Anita Worthing)
Aberystwyth AC had an excellent evening at the first of the 3 Rhayader 5k series. The wind had dropped completely and the rain abated to a nice cooling drizzle – ideal PB conditions, Bash said, and he was proved right. As we were being herded to the start line Pete Foale, ever the encouraging coach, said “I want you all to beat me”. Gethin Holland may not have heard these team instructions but followed them enthusiastically anyway, finishing in 3rd place. 6 other Aber runners also finished before Pete, the other dozen finishing after him!

Aberystwyth Ladies did spectacularly well, bagging 1st, 2nd and 3rd female places – is this a record??!! Phoebe Webster was in top form and came in first; Helen Marshall prefers a bit of mud but had to make do with tarmac and puddles, and came in second. In the meantime, in the final km I was hot on the heels of a Builth lady when I heard one of her supporters shout “You’re in 3rd place!” I thought that would do nicely so I cranked up the turbo and passed her, and just about managed to hold her off till the finish line. John Evans had already finished, as first MV60 with Clive Evans only 7 seconds behind, his recovery from injury evidently progressing well.

Most of our runners seemed pleased with their times and there were a few PBs. My husband Julian, being a Rhayader lad born and bred, had been roped in by the organisers to write down finishing times (so if you don’t agree with them, blame him!) so I eventually found him at the finish line. Then it was back to the leisure centre for refreshments (via the chippy for Pheobe, Dave Powell, Julian & myself!) and prize giving –which was, it has to be said, dominated by Aber AC, most of the rest going to Builth (though they did have 36 runners so we can justifiably be proud of ourselves).

84 finished, including the 19 from Aber and the 36 from Builth. The first man and 1st MV40 was from Brecon, in 16.49. Our results as follows:

Gethin Holland 17.25 3rd Male/1st M20
Phoebe Webster 18.40 1st Female
Dave Powell 18.46
Shelley Childs 19.07
Ian Evans 19.27
Daniel Burgess 19.43
Helen Marshall 20.13 2nd Female
Peter Foale 20.35
John Evans 21.03 1st MV60
Clive Evans 21.10
Neil Coleridge 21.17 1st Male Beginner
Anita Worthing 21.23 3rd Female/1st FV45
Bridget James 21.42
David Roberts 22.04
Brian Ashton 22.24
Karen Williams 24.47
Menna Stephens 25.01
Shan Breese 26.10
Helen Stretch 26.25

Sarn Helen Race, 17th May (thanks to Pete Garson)
There was a good turn out from Aber AC for the Sarn Helen race last Sunday.
The 16.5 mile trail race starts and finishes in Lampeter and includes 3000 feet of ascent. After all the recent rain, ground conditions were pretty wet but the rain held off most of the time and the elusive May sun even made a brief appearance. Choice of trainers was a little tricky as nearly half the course is on roads making it hard going for those in trail or fell shoes. On the other hand those in road shoes struggled on the soft and muddy sections. Decisions decisions…
The well marked course provided plenty of variety. Most of the road sections are on quiet lanes, then sections of trail gave way to paths and fields with open views across the valleys before meandering down through forests and bluebell woodlands. You then repeat it all again - but in a different order before dropping down the final slopes with the finishing field in sight.
Matthew Roberts had obviously benefited from training with Aber AC last year as he won in 1:45! By the time I finished, Dave, Geoff and Phoebe were contentedly pottering by their cars having managed to improve on their previous performances. However, I was well pleased with my race, my first since last summer. Barely had I finished stretching and finding those dry socks that had hidden themselves in various parts of the car than Marion came trotting in – having also enjoyed her first race of the year.
16th Dave Powell 2.07
21st Phoebe Webster 2.12
30th Geoff Oldrid 2.18
45th Peter Garson 2.24
80th Marion Garson 2.57
Aber AC once won the team prize at this race in a year when Pete Foale got a PB of 1:55. Although it may take a while to match that, it is an excellent local trail race that many in the club would enjoy doing. It combines all the niceties of road events (markers, water stations etc) with a good variety of off road terrain.

Brecon 5 Mile Road Races (thanks to Kevin Holland)
Details of this year's Brecon 5 mile race
2 June: 5 mile
Main Race at 7.15 pm, fun run at 6.45pm
More info - www.breconac.org.uk/

The 2009 Aber A.C. Club League (thanks to Tony Wenlock)

Trail league results have been updated with times from the recent Sarn Helen Trail added as one of the optional races. In total there were five Aber runners in this race. Heading up the Men's Trail are Dave Powell, Geoff Oldrid and Peter Garson whilst on the ladies side we have Phoebe Webster, Louise Barker and Marion Garson. Additional times for the Chester Half Marathon have also been added and from these Bethan Lewis has now displaced Debbie Nash at the top of Ladies sapphire opening up a promotion opportunity for one of them if they run the next Rhayader 5k on Wednesday.

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

20th May 2009

News this week…

*Thanks to everyone that was able to marshal/support the Race for Life *

Monday 25th May – Bank Holiday Run (thanks to Helen Williams)
Message for Monday night girls. May is a great month for Bank Holidays, so if you want to celebrate another Monday off work, please meet at the Leisure Centre at 6pm for a social run.

Membership Reminder (thanks to Tony Wenlock)
A big thankyou to everyone who has sent their membership forms and fees for the year. All forms have been sent off to Welsh Athletics for registration and we should be receiving our new numbers in due course.
For those people who have still to renew, please download a set of forms from the webpage and send them through to Tony Wenlock as soon as possible. Alternatively, some printed forms will also be placed on the Notice Board at Plas Crug.

Man v. Horse Marathon (Actually about 22 miles!) 13th June 2009 (thanks to Dave Powell)
This is a truly unique event (won for the last two years by our very own Louise!), the atmosphere is fantastic, the scenery wonderful, and the trails are challenging without being too brutal. If you don’t fancy the full 22 miles then the race can be run as a 3 person relay (each leg being about 7 miles). There are always a good number of relay teams of all abilities taking part and it would be great to try and field one or more teams from Aber. this year. The entry form can be found at:
http://www.green-events.co.uk/events.php
Don’t worry that last years date is on the entry form just send it in anyway.
Come on Aber! Let’s have a great turnout for one of the best races in mid-Wales.

Castell Rock Saturday May 30th 2009 (thanks to Rosemary Rhys)
I'd love to hear from anyone who could spare a few hours to help out at Castell Rock this year - possible duties include helping on the food stall, selling t-shirts, helping with children's activities, stewarding, erecting marquees etc.
For those who haven't been to previous events, Castell Rock is a free, one day community festival in the Castle grounds, with non stop bands from 1 -10.45 pm and lots of activities for children. This year we have Cerys Mathews playing. (see www.castellrock.co.uk for more info) Email:- rosemaryrhys@tiscali.co.uk or ring 01974 202877 (evenings)

Brathay Windermere Marathon 17 May 2009 (thanks to Cliff Thomas)
"Following Marion G's account of this race last year...I entered. Brathay is a Charitable Trust for kids with problems, and Windermere is a long narrow lake, one circuit of which is the marathon distance.
I stripped my running belt to the bare essentials, binned a T-shirt and reported early. Several postponements left me cold and peevish and hiding in the tea tent.
As usual, I set off far too fast, intending to 'fade' after a couple of miles to 8-8:15 pace initially. After 4 or 5 miles, I was concerned that I felt unusually tired, but, on checking, found that I was still running at around 7:00 !
The course is significantly undulating, and with a couple of big hills. There were undulations even where my previous 'map recce' showed a flat profile. Although this gave variety to the task, it also tended to make you over-enthusiastic, and by miles 6-10 ish, I was still averaging 7:40 or so per mile. At 13.1 miles (GPS), I was on 1:44, as we turned North for 'home' up the East side of the lake.
Previously narrow country lanes had been closed to traffic - now we were competing with quite heavy weekend traffic, as there were pavements only in the later stages.
At 20 miles, I was a few minutes ahead of my Rhayader 20 time, with about 2:43, and with increasing difficulty, over the next mile or so, I worked out that 6mi @ 8 min pace = 48 min, 6 mi @ 9 min pace = 54 min, so I should finish between 3:31 and 3:37 -ish. However, I found the last 3 (flat) miles hard, and my pace dropped steadily to the Finish.
Apparently, we ran through outstanding scenery - I saw t-shirts, bottoms, legs and trainers, depending on the incline of the road. The road surfaces - even the main ones - were appallingly pot-holed, and occasionally dangerous.
It was a good race, and very well Marshalled, with 8 drinks stations. Goody bag was poor, but Finishers got quite a nice medal made of local slate. T-shirts (undated) were £15 ! (FIFTEEN)
Ten minutes after I got back to the car, the clouds opened, . Half an hour later, after refuelling, I had joined the slow queue to leave, when I received a text message to say that I was 2nd VM 60 and due a prize. Squeel of brakes !
Results (Chip Times) :
Field : 836 finishers.
First Male 2:35:32
First Lady 3:08:30 (31 overall)
Ist VM60 (who looked like a hard 47) 3:22:19 (75 overall)
Me 2nd VM60, 177 overall, 3:39:23 And, yes, a PB over my 1983 4Para Marathon result of 3:40:36... And a Cup trophy and a tin of local gingerbread !"

Chester Half Marathon (thanks to Helen Stretch)
On Sunday 17th May, four club members headed to Chester to take part in the Half Marathon. A popular race it always fills up early so we were lucky to get places but with a start of 9.30 there were no lie-ins to be had. We all enjoyed the run - a flat course on quiet country lanes or roads mostly closed to traffic. There were some beautiful houses and gardens en route and the local people were tremendous in their support - many sitting out on their drives or pavements under large umbrellas to cheer us on. Shan and I reached about halfway before the inevitable rain and hail struck. Catherine and Bethan were more like three quarters of the way home but we all crossed the line like drowned rats!
Chip Results
Catherine Tudor Jones 1:42:24
Bethan Lewis 1:53:07
Shan Breese 2:04:39
Helen Stretch 2:04:39

Rhayader 5k and 1 mile race series
Wednesday 27th May
Wednesday 10th June
Enter on the day. 6.30pm register. 7pm junior race 8-14 years. 7.30pm 5k senior race.
Start Caban Coch Dam, Elan Valley. Parking near start.
More info: Barbara Lawrence 01597 811153 or Chris Martin 01597 870606

Brecon 5 Mile Road Races (thanks to Kevin Holland)
Details of this year's Brecon 5 mile race
2 June: 5 mile
Main Race at 7.15 pm, fun run at 6.45pm
More info - www.breconac.org.uk/

The 2009 Aber A.C. Club League (thanks to Tony Wenlock)

The first Rhayader 5k has helped to reshape positions in a number of divisions. In Ladies Platinum, Anita Worthing has now qualified and taken a firm hold of the top spot with Phoebe Webster 7 points behind. In Gold, Helen Stretch has opened a major gap on Catherine Tudor Jones who would now need to run 5k in 21.48 to refresh her challenge. In Diamond, Bridget James has established a very strong lead and needs only one more result to ensure promotion. In Ladies Emerald, Menna Stephens is now the clear leader.

On the men's side John Evans continues to dominate the Platinum division with the strongest challenge continuing to come from Gethin Holland who needs to add another category to build more points. In Gold, Dave Powell is now a shoe in for promotion and could well be the next big contender in Platinum. In Diamond, Ian Evans has shot to the top spot - but this is a very competitive division and things could get very close if other people can get their race categories in. Meanwhile in Emerald, Brian Ashton looks certain to be promoted.

or a list of League Races and latest scores check out the league section on the club website: www.aberystywthac.org.uk

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

14th May

News this week…

New Official Junior Training Session Starting THIS THURSDAY 14th May!
As of this Thursday the new junior training session will be starting from our new Summer home/location which is Penweddig school field. The groups being taken are as follows:
5:30pm-6:30pm School years 5,6 + 7
6:30pm-7:30pm School years 8-11
(training group ages are negotiable according to ability but this MUST be discussed with the coach prior to the session)
The session cost is £2.00 and all children will be allowed to come and try out the sessions a maximum of 2 times before becoming a member of Aberystwyth AC + Welsh Athletics. Membership to both club and WA costs just £10 and can be done by filling in the membership forms on the website www.aberystywthac.org.uk and returning with payment to:

Tony Wenlock
Swyn Rheidol
Capel Bangor Aberystwyth
SY23 3LR

The format of the sessions will initially be focused upon the areas of distance running and hopefully sprints. Other disciplines may be offered in the future depending on the additional level of support provided from other coaches. The younger children will train and learn mainly through play and fun activities whereas the focus for the older group will more on technique, drills and track efforts.

The intention is for the children to train whatever the weather so please ensure that they attend the session wearing suitable clothing and footwear. (Waterproofs may be needed this week as the forecast is currently rain!!)

If you intend for your child/children to attend the session could you please let me know in advance of Thursday so that I have idea of numbers. Also – I would be grateful if you could provide me with an emergency telephone contact number prior to the session.

If you have any further questions please let me know either by email bsp@aber.ac.uk or call me on 07973846860.

URGENT - more marshals needed for the Race for Life…
Anyone who is able to marshal the Race for Life this Sunday 17th May - please contact Pete Foale) at foale3@hotmail.co.uk or 01970 828014 or 07866 691354. Many thanks.

Mid Wales Orienteers' (POW) next event takes place next Sunday (17th May) @ Hafod, Pontrhydygroes;
Starts 10.30-11.30am. Planner/Organiser is our very own Chairman, Dave Brodie.
Courses:-
Short (Yellow/Orange) - 1.7km distance, 75m climb.
Medium (Lt. green/Green) - 3.9km, 145m.
Long (Blue) - 5.0km, 250m.
NB Those coming from the Devil's Bridge direction will need to follow
the Diversion signs as the road is closed between Devil's Bridge &
Pontrhydygroes.
More details contact Bill Marlow William.Marlow@btopenworld.com

Borth Beach 10k and 1mile race – 2nd August
Entries are now being taken and the entry form is now available on the club website www.aberystywthac.org.uk .

Maldwyn Harriers Open Track and Field meetings at Newtown (thanks to Kevin Holland)
1st meeting Friday 15th May 6.30 start
2nd meeting June
3rd meeting July
Age groups U9, U11, U13, U15, U17, U20 Seniors. Further details available on a form from Kevin Holland K.Holland@soton.ac.uk

Brecon 4 and 5 Mile Road Races (thanks to Kevin Holland)
Details of this year's Brecon 4 and 5 mile races are now available.
19 May: 4 mile
2 June: 5 mile
Main Race at 7.15 pm, fun run at 6.45pm
More info - www.breconac.org.uk/

West Wales Outdoor Track & Field Championships 2009 (thanks to Bridget James)
Megan Turner and Stephen Williams both competed in the 1500m race at the WW Competition in Neath on Sunday. Official results are not out yet but are rumoured to have both had brilliant races and recorded the following PB smashing times:
Stephen Williams – 5:07
Megan Turner – 5:12
A very well done to both of them from everybody at the club!!

Thanks for the mystery prize (thanks to Peter Garson)
Just a note to say thanks to Lily for organising the round town orienteering event on 6th May. It was a lovely sunny evening with a fresh sea breeze and the check points gave loads of scope to run to some of the best spots around Aber. The hour time limit really focussed the mind and those who read the instructions carefully and had good local knowledge were able to squeeze in many extra points. However, Phoebe and I had an even more effective method - by inadvertently crediting ourselves with some additional points and emerging as the unexpected and unworthy winners. Apologies to the Helen and Kate who should have won but were very sporting about it. Look forward to doing the event next year and hopefully restoring a bit of honour.

Muller 10km May 10th 2009 (thanks to Dave Thomas)
Back in 2004, the inaugural Market Drayton (Muller) 10km boasted a field of around 80 runners. Last Sunday, at the sixth running of the event, 1248 competitors from all over the Midlands, Wales and the Borders crossed the finishing line. The numbers were such that the organisers even ran out of goody bags and t-shirts. (Sound a familiar tale?!)

Just two hours from Aber, the Muller 10km is a wonderfully organised and friendly community event aimed at all the family. There are fun runs for the kids, loads of food stalls and fun fair type games for all ages. It helps no end in getting this type of thing together if the area’s main employer is your sponsor. Hence you can’t move for Muller yogurt and other product you never knew the German dairy giants made.

As far as race itself is concerned – it’s pretty competitive affair. The lead runners take around 32 min to cover a straightforward, slightly up ‘n’ down, circular course that winds its way through the town of Market Drayton. There’s a quick visit to the Muller factory at half way for drinks and friendly abuse from those working on the day.

For the number crunchers and stato’s :winner – 32.14; the first 18 runners beat 35min; first lady - 37.43 (47th overall); first MV50 - 33.48 (5th overall); first MV 60 - 40.43; first LV 50 - 39.43. Full details can be found on: http://www.mullerrunningclub.co.uk/html/10k.html .

Aber’s contribution to proceedings:
Dave Thomas 43.50 191st 11th MV55
Christianne Kloos 68.52 1189th

Oh yeah….nearly forgot…every finisher gets a dozen pots of Muller yogurt. Makes a change from queuing at the supermarket checkout, I guess!

The 2009 Aber A.C. Club League (thanks to Tony Wenlock)

Congratulations to everyone taking part in the Newtown 10k over the weekend. This must have been the first official race of the summer but with the weather considerably cooler than last year it was good to see some significant improvements - and probably a few PB's for many people.

As we approach the 5k series in Rhayader the competition is looking very hot. In Ladies Platinum, Anita Worthing needs 24:21 to take the lead from Phoebe Webster - whereas Phoebe needs around 17:10 to hold first place. Men's Platinum is still headed by John Evans but there is plenty of challenge to come from the rest of the group.

In Ladies Gold, Catherine Tudor-Jones and Helen Stretch remain locked together but on current form Helen should be looking for around 26:41 leaving Catherine a challenge of around 21:49 to retain the top spot.

In Men's Sapphire, Adriano Evola is well placed to take over top spot from Tony Wenlock - and a 5k in anything under 27 minutes should do the trick.

So, League races in May include

Rhayader Race 1 - 13th May
Rhayader Race 2 - 27th May.

Don't forget the Trail League though - with Cader Idris on 30th May.

For a list of League Races and latest scores check out the league section on the club website: www.aberystywthac.org.uk

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

8th May 2009

News this week…

URGENT - more marshals needed for the Race for Life…
Anyone who is able to marshal the Race for Life on 17th May at 11am please contact Pete Foale) at foale3@hotmail.co.uk or 01970 828014 or 07866 691354. Many thanks.

Borth Beach 10k and 1mile race
Entries are now being taken and the entry form is now available on the club website.

Results Tuesday 6 May (thanks to Lily Stieler)
On Tuesday evening Lily Stieler organised an orienteering style event with prizes. Runners had to work in pairs of similar ability, collecting as many points as possible in 60 minutes. There was a handicap system in place which made the competition unpredictable. Phoebe and Pete G took first place with 4500 points followed by Helen M and Kate with 4400 points. Third place went to Shelley and Geoff. Megan and Wil were next, followed by the two Clives and then young Stephen and Mark. Everybody arrived back very hot and sweaty, earning them at least a decent handful of sweets, and even the odd prize.

Rhayader 5k and 1 mile race series
Wednesday 13th May
Wednesday 27th May
Wednesday 10th June
Enter on the day. 6.30pm register. 7pm junior race 8-14 years. 7.30pm 5k senior race.
Start Caban Coch Dam, Elan Valley. Parking near start.
More info: Barbara Lawrence 01597 811153 or Chris Martin 01597 870606

Race For Life – Sunday 17th May, Aberystwyth
Entry available at: http://www.raceforlife.org/

Man v Horse Marathon June 13th Llanwrtyd Wells Powys (thanks to Kevin Holland)
The course itself is approx 21.5 miles over all terrain - Roadway, forestry tracks, farmland, scrubland.
More details www.GREEN-EVENTS.co.uk

The Preseli Bluestone Challenge Fell Race. (thanks to Kevin Holland)
19th July 2009, Crymych Leisure Centre, 12.00 noon
“Challenging from the start, the 14 mile course of varied terrain will push you to your limit! The course will be well marshalled and a drinks station will be situated near the half way point.” For more details of the race log on to www.inglirunners.ukpages.org or www.preselibluestonechallenge.com .
Prize for the best Elvis look alike?

Newtown 10k (thanks to Anita Worthing)
Nine Aber AC members turned up at Newtown on Sunday for the annual 10k race. Conditions were pleasantly cool and breezy, and the route had been altered so that the start and finish were both at the football club – no need to walk over to the main car park. The new route ran well and was generally considered to be faster than the previous route, though probably not a PB course as it was mainly on public footpaths with a few ups and downs, twists and turns – and a low archway where taller people had to duck. It was an out-and-back with a big loop at the half way point, and I thought I was going to smash my PB when I reached the 5k mark – then turned for home into a head wind so all hopes were dashed, my 5k time had been wind-assisted! Very pretty route, and the wild garlic in the woods was pleasantly aromatic this year, not nauseatingly pungent as it was in last year’s heat! The route was well marshalled (so I didn’t take a wrong turn this time!) and the results and awards were very prompt so I was impressed with their efficiency. There were no trophies to keep as souvenirs but plenty of sweets and booze – Aber took away a good share of these; results as follows:

First man Tony Power, Telford AC, 34.32; First lady Tammy Lewis Jones, North Wales Road Runners, 41.29. 77 runners completed the course.

Aber AC results:

4th Gethin Holland 37.39 (1st MU20)
18th Peter Foale 42.43
24th Dave Thomas 44.06
27th Clive Evans 44.40 (1st MV60)
28th John Evans 44.45
29th Anita Worthing 44.51 (3rd Lady)
31st Adriano Evola 45.31
56th Helen Stretch 55.10 (1st LV55)
60th Sian Breese 55.43

The 2009 Aber A.C. Club League (thanks to Tony Wenlock)

In Men's Sapphire, Adriano Evola is well placed to take over top spot from Tony Wenlock - and a 5k in anything under 27 minutes should do the trick.

So, League races in May include

Rhayader Race 1 - 13th May
Rhayader Race 2 - 27th May.

Don't forget the Trail League though - with Cader Idris on 30th May.

For a list of League Races and latest scores check out the league section on the club website: www.aberystywthac.org.uk

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

30th April 2009

News this week…

Bank Holiday Run (thanks to Helen Williams)
We thought we would meet for a social run on Bank Holiday Monday at the usual place (Plascrug Leisure Centre) at 6.00pm. Everyone is very welcome to come along and there will be no charge for this session - what a bargain!

Mystery Run: Tuesday 5 May
Start: 6.05 sharp.
Essential kit: felt pen to keep your score on route.
Prizes for the highest scores.
There will be a handicap system in place. Interestingly, the last time this race took place on a Monday night, the winners weren't necessarily the fastest.
Monday night runners welcome as always.

COMING SOON – New Thursday Junior Training Session.
For more information please contact Bridget James – bsp@aber.ac.uk

Race for Life request for Marshals
Anyone who is able and willing to marshal the Race for Life on 17th May at 11am to please contact me (Pete Foale) at this email address or foale3@hotmail.co.uk or 01970828014 or 07866 691354.

Borth Beach 10k and 1mile race
Entries are now being taken and the entry form is now available on the club website.

Pictures from Bridget and Gareth’s wedding
http://picasaweb.google.com/gilbertwales/BGWeddingOnlineAlbum#

Race For Life – Sunday 17th May, Aberystwyth
Entry available at: http://www.raceforlife.org/

Brecon 3-4-5 Mile Road Races (thanks to Kevin Holland)
Details of this year's Brecon 3-4-5 mile races are now available.
5 May: 3 mile
19 May: 4 mile
2 June: 5 mile
Main Race at 7.15 pm, fun run at 6.45pm
More info - www.breconac.org.uk/

Harlech Triathlon (thanks to Helen Williams)
Harlech Triathlon, Sunday 19th April 2009. The famous Harlech Triathlon includes a 400m swim followed by a 30k bike ride along a very scenic route through Snowdonia National Park and ends with a 6k run which includes a jaunt along the beach and a killer 1:4 ascent to the Castle. The event took place this year in near perfect weather conditions - clear blue skies and a light breeze. Due to age and general infirmity, Clive and I decided to participate as a team, each playing to our strengths. Thus, I took the swim; sitting in the sun and eating ice cream elements, while he gallantly attempted the bike and run. While we will not be jostling for a place in Team GB 2012, it was a great experience. It was an extremely well organised event which saw novices compete first and gradually moved through a very impressive field of competitors to end with triathletes who have competed at national and international level. It is difficult to believe, but sadly this may have been the final Harlech Triathlon as the swimming pool is due to close for good this summer. It would be a huge shame if this event was never to take place again - let's hope that Harlech Council has a change of heart and finds a way of saving the pool and this fantastic triathlon.

Aber AC athletes participating in the individual event recorded very impressive times:
Jeff Saycell - 19th 1:24:48
Martyn Saycell - 91st 1:35:41
Lily Stieler - 169th 1:43:01
John Evans - 177th 1:44:15
Kate O'Sullivan (competing in her first triathlon) - 1:55:35
Williams/Williams - team - 1:50:52.

London Marathon (thanks to Tony Wenlock)
One of the great things about the London Marathon is getting the chance to walk through the city streets when they are empty. The rest of the week the place is alive with people, traffic and noise, but on this morning its quiet, waiting. Walking across London Bridge the bright silvery sunshine lit up the river, picking out some of the major landmarks on the run. Tower Bridge and HMS Belfast – sit at the half way point, in the distance Canary Wharf where after 17 miles we start the long run back towards the finish, looking up river along Embankment, the Houses of Parliament marking mile 25 are just hidden in its turn. Perfect peace – Coldplay on the IPod, What if?

Down to start and things are heating up. The weather is going to be hotter than forecast, Martin Lel has pulled out. “Don’t forget to drink” yells the DJ. “And don’t forget to go the toilet” – all P’s & Q’s. “And don’t leave it too late to start!! All of this to 80’s power pop. - “This is fun!!” - I bet he wears coloured dungarees.

They’re off! The course too tight to move, and the weather has brought out throngs of supporters who clamour and congratulate and cajole and shout. But its really hot now, that isn’t the promised rain splashing against my legs – its me – I’m melting. The bands play on – Keep on Running, YMCA, Eye of the Tiger, the deep throbbing drums under the railway arches at mile 7 – then, from nowhere, Use Somebody – so I trod on the foot of the man in front of me.

The pain creeps in – my feet, my knees, my hips. Walk a bit, try running backwards – that gets a response from the crowd – they scream with delight as I turn and run. The last 385 – we’re doing this for the Queen now. And then I hear it Gordon Ramsey is just in front of me – the crowd is calling him on. I can’t see him. I know he’s finished and I’m so nearly ….there. So is he, we shake hands, he say’s “Well done mate”. He’s a big lad.

Later, at home, check the results - 4:02:04. Not what I’d dreamed of but better than I’d hoped. Ah, but the miracle of the chip timer – Gordon had gotten over the start line way before me but I had beaten him by 3 minutes.

Do it again? One day like this a year will do me fine.

Official Aber results

Dan Davies – 3:35:08
Catherine Tudor Jones – 3:47:04
Stephen King – 3:55:00
Tony Wenlock – 4:02:04
Dave Thomas – 4:05:51

Moelwyn Peaks Race (18th April 10.5 miles, 2,800 feet) (thanks to Dave Powell)
During a rather unenjoyable heavy-legged plod at the Teifi Ten on Easter Sunday I swore I was going to take it easy the next weekend in preparation for the Yorkshire Three Peaks. However the day of the Moelwyn Peaks dawned with clear skies and glorious spring sunshine, a quick phone call to Phoebe (also supposed to be resting and still recovering from a bad dose of the lurgy), confirmed that, as usual, she was up for it and we were off. It’s a great race, if you have done some trail races and fancy a go at a true mountain event this is an ideal one to aim for, the scenery is wonderful and the terrain varied and complex but there are so many marshals out to guide you that getting lost isn’t really an option. Anyway with the Three Peaks in mind we both promised not to give it 100% and just enjoyed the running which takes in Moelwyn Mawr, Moelwyn Bach, and Moel-yr-hydd. Phoebe, despite being on anti-biotics in the days before was still 8th lady, and I was 32nd overall.

Yorkshire Three Peaks (25th April 24 miles, 4,500 feet) (thanks to Dave Powell)
A very different scale of fell race to the Moelwyns, like many other ‘long’ events the 3Ps has seen a massive resurgence in interest over the last few years and entries for this year were closed at 900 several months ago. In the end an impressive 700+ lined up at the start (and about 600 made it to the end!). It’s an unusual race in that there are quite long stretches of fast running with the three steep lumps of Penyghent, Whernside and Ingleborough to slow you down along the way, this makes getting your pacing right very tricky and, although it was virtually bone dry underfoot which made for fast going, feet and legs were pretty battered and sore by the end.

http://www.mudsweatandtears.co.uk/inc/img/upimages/868.jpg

The photo (copyright http://www.threepeaksrace.org.uk/ ) shows the climb of Whernside which comes at about halfway. Being such a big event they use a sportident ‘dibber’ system where the dibber is used to register at the controls along the way and as soon as you cross the finishing line you receive a receipt-like printout of your split and final times. No matter how hard (or not) I train I seem condemned to always plod along at precisely the same speed, my time to the top of Penyghent was identical to the nearest second to my time last year and at the end I was just 20 seconds slower than last year in 4 hours and 4 minutes. After a month fighting the phlegm and for fitness Phoebe was brave just turning up and given the circumstances did well finishing in 4.43, I have a feeling that she may well be back, fit and well, to reverse the positions next year. To put our efforts into context the first three men home finished just inside 3 hours – incredible!

Edale Skyline Fellrace 29th March (thanks to Dave Powell)
The Skyline is one of the ‘classic’ long races in the fellrunning calendar and with the resurgence of interest in these long races that has occurred over the last ten years it now fills all the available 300 places shortly after entries open. Geoff and I ran it last year for the first time and agreed it was a great event albeit a toughie, the amount of climbing is relatively small (4,500 feet if you get the route right) for a race of 21 miles but the terrain in the second half is very tiring with miles of peat bog across Kinder Scout and very bouldery, deep peat groughs in the last few miles in which it is difficult to find the best racing line. Last year we were incredibly lucky with the weather so it was hard to believe that it could be even better last Sunday but it was; the sky was crystal clear, there was a cool, gentle breeze blowing and there was even a light dusting of fresh snow across the tops to add even more character to the Peak District landscape. Without Geoff, Phoebe or Louise to either desperately chase or frantically try to stay ahead of, the pressure was off and I decided to just settle into a nice rhythm and see how things went. The race starts with the steepest climb of the day straight up ‘Ringing Roger’ a kissing gate part way up acts as a bottleneck and there is a bit of a mad dash amongst the front runners to get there early, I joined the queue and it helped force me not to go off too fast. Once on top there is wonderful moorland running to Whin Hill and down to Hope village followed by another climb up to Lose Hill, then the ridge over Mam Tor leads eventually to the bogs of Kinder. I had a good run, tried to enjoy the scenery and bizarrely my legs felt much happier than they had at Rhayader the week before. Helped by the slightly drier going, I was chuffed to take 25 mins off my time from last year. If you fancy planning for a long race in 12 months time I thoroughly recommend it, there’s even a sumptuous spread laid on in the village hall afterwards, soup, pork pies, scotch eggs, samosas and about ten varieties of cake, now you’re convinced!

The 2009 Aber A.C. Club League

The London Marathon times have been added to the tracker. The tough conditions this year mean that no one has added significantly to their overall scores and challenges in each division are unchanged. The spring marathon season is almost behind us now and the we move into the shorter distance events during May and June with a whole host of Short and Medium distance races ahead. This is where all the tempo and speedwork training will start to pay off so lets look forward to lots of people taking part and hopefully setting some new PB's and great scores.

For a list of League Races and latest scores check out the league section on the club website: www.aberystywthac.org.uk

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

21st April 2009

News this week…

Congratulations to Bridget and Gareth on their marriage
Big congratulations to Bridget and Gareth on their marriage and wishing you both all the best and many happy years ahead in your married life together as Mr and Mrs James.

Latest league updates (thanks to Tony Wenlock)

The big league race over the Easter weekend was the Teifi 10. A good turnout from Aberystwyth in very strong field saw Cliff Thomas and Anita Worthing both achieving pb's - they both now stand third in their respective divisions.

Using the Newtown Chocoholics 5k as an optional race, Clive Evans and John Evans added to their points tally with John now becoming the first person to qualify in the Men's Platinum division. In the same race Karen Williams was 1st woman 35 and is now top of the Diamond division ahead of Shan Breese by just 0.26 points. In a league of his own however, Stephen Williams was first home for Aberystwyth in 18:26 taking first male under 20 and by all accounts a very large egg!!

A revision of the Llanelli half marathon times has now been made - using chip times rather gun times and (hopefully) a final list of all runners. This brings a tie at the top of the Women's Gold division with Catherine Tudor Jones and Helen Stretch separated by just 2 hundredths of a point. (NOTE: an input error for Catherine's time in the Twin Piers race has been amended and handicap adjusted accordingly)

More times are due in from runners at the Carmarthen Mayor's 5k on Easter Monday.

Race For Life – Sunday 17th May, Aberystwyth
Entry available at: http://www.raceforlife.org/

Llanbedr to Blaenavon (4th April 15 miles 4,500 feet) (thanks to Dave Powell)
This year we’d hoped to see a good contingent from Aber at this cracking race but last year’s winner Phoebe went down with lurgy, Kate was nursing an injury and Louise had to work so Geoff had to make do with just me instead of his ‘angels’ as company. It’s an unusual race in that it’s an A to B event starting at the foot of the Black Mountains near Crickhowell and finishing at Blaenavon Rugby Club taking in the summits of Crug Mawr, the Sugar Loaf and the Blorenge on the way. Once more the Gods were smiling on us and it was an absolutely perfect day with crystal clear skies and a cool breeze, this year the race organisation has been taken over by Griffithstown Harriers and they did a really good job of marshalling (some in fancy dress) and flagging the confusing sections of the course on the hills so that, bizarrely, the trickiest bits of route finding are where you pass through Abergaveny and the last couple of hundred metres through a housing estate to the finish. Having praised the food at Edale the feast in Blaenavon Rugby Club had to be seen to be believed, a full ‘wedding’ style buffet even including trifles, strawberries and cream, and a selection of cakes, I’m sure we both finished the day having put on weight and all for an entry fee of £6! Geoff finished 2nd V50 and 22nd overall in 2hrs. 53m. and I was 10th in 2.39.

The 2009 Aber A.C. Club League

For up coming League Races check out the league section on the website: www.aberystywthac.org.uk

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

6th April 2009

News this week…

League Tracker Updates (thanks to Tony Wenlock)
Catherine Tudor Jones has now been added to the League and comes into Ladies Gold in top spot off the back of some great runs in the Nick Beer 10k and the Llanelli Half Marathon. The handicaps in the Gold division have been adjusted to retain the competitiveness - so everyone has the chance to gain promotion. Llanelli times for Debbie Nash and Alison Bennetts- Brown have been added leaving them neck and neck in their division - although Bethan Lewis could steal a march by getting a good time in a second category. The spring Marathon season is reaching its peak and over the next few weeks many runners will be adding their times from London and Paris - so good luck to all of them. In the meantime there are plenty of opportunity for races over the Easter break with the Teifi 10 being a featured League race but also 5K options in Newtown and Carmarthen. May takes us into the featured 5k races at Rhayader and so the number of qualified runners will really grow. So set your sights on some of these races and make your mark.

Ystwyth CC Time Trails
The first of these has now taken place with a record turn out of 36 riders! These are popular with many runners in the club. If you intend to ride the time trials without becoming a member you can only ride the ‘Come and Try It’ time trails. More details below.
“Any non members of the club are allowed to ride up to three designated ‘Come and Try It’ time trials before becoming a member of Ystwyth CC. These events are ONLY the 10 mile TT’s which start at Cambrian Printers (the Llety course). All other events are open to club members, or members of another affiliated club only.”
http://www.ystwythcc.org

Swansea Harriers present the 12th running of theWhitford Point Multi-terrain Race
Wednesday 20th May 2009 Starts 7:30 pm at the Britannia Inn, Llanmadoc, North Gower
Run over a scenic,challenging course of approx 6½* miles consisting of road, beach and forest trails in Britains first Area of Outstanding Natural Beauty
Goody bags to first 60 finishers!
Entries taken on the night. Entry fee: £5.00 (£7.00 for non-members of the Welsh Athletics Registration Scheme) which includes tickets for the raffle!
* Actual course distance will vary according to route taken along the beach.

CITY OF MANCHESTER 10K - SPORTCITY - SUNDAY 5TH JULY 2009
Please note : This year we have a new 2 x lap course
ON LINE ENTRIES are now open on the following 3 sites - click any of the links below to register
http://regonline.activeeurope.com/Checkin.asp?EventId=710253
http://www.runnersworld.co.uk/events/viewevent.asp?EN=49180
http://www.ukresults.net/09jul.html#manchester10k
SHOULD YOU REQUIRE ANY FURTHER INFORMATION PLEASE DO NOT HESITATE TO CONTACT GRAHAM JACKSON - grahamj@sportstoursinternational.co.uk
or VISIT:
http://www.sportstoursinternational.co.uk/running/city-of-manchester-10k

The 2009 Aber A.C. Club League

For up coming League Races check out the league section on the website: www.aberystywthac.org.uk

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

27th March 2009

News this week…

Aberystwyh Welsh Lady Run (thanks to Rosemary Rhys)
The Welsh Lady Run went well, a lot of people turned up to run and watch. Here is a link to some 'You tube' footage, which the DJ took, which gives a flavour of the day
http://www.djtutor.com/index.php?ref=eLf5WHQpzPI

PRESTEIGNE 10K ROAD RACE 11a.m. Sunday 29th March 2009
Under W.A.A. Rules Rural Course, Parking, Refreshments Registration at Presteigne Memorial Hall.

Harlech Triathlon
“Firstly we have a few entries still left for the race on 19th April so if you have not yet entered please enter online at our web site” www.harlechtriathlon.org.uk

Endurance Life Adventure Weekend, Pembrokeshire, 14-15 March 2009: 10km Run (Saturday) & Mountain Bike Orienteering Race (Sunday) (Thanks to Elizabeth Stieler)
Carys Prytherch stumbled upon this race series whilst Googling one night. It was off-road & involved a trail run on the Saturday and Mountain Bike Orienteering on the Sunday. I knew it would be muddy so I needed no persuading. I ensured Mark had a child free weekend on his mountain bike and then booked my place. Karen Williams joined us and we all had a cracking girls weekend away. The weather was perfect and the picturesque coastal village of Little Haven was welcoming indeed. "The field had a truly international feel about it with numerous Kiwis (myself included), Aussies, S Africans and mainland Europeans. There was also a strong and ever-cheerful Irish presence."

The pre-race brief warned us of dangerous and unusual wind patterns peculiar to the Pembrokeshire coastal path; winds which we were told would delight in throwing us to the cliffs below given half a chance. Mmmm. Starting from the seafront, we ran SW along the coastal path and I soon realised why trail shoes were an entry requirement. There was a great deal of slippery mud and dramatic drops to keep our hearts pounding. The magnificent Atlantic views kept me in a positive frame of mind and some runners even reported seeing seals and rare sea birds. My goal was to stay alive, manage my back pain and enjoy the views. Fortunately my sciatica waited until the evening to rare its ugly head and I was able to run pain free. I felt on top of the world and so, for the first time, decided to adopt the characteristics of a mountain goat. I practised running on my toes but, being vertically challenged, my technique was laughable. I might charge people for the entertainment factor next year. As I tackled the climbs, I certainly sounded like a character out of the Three Billy Goat's Gruff and my efforts to use a cup at a drinks station were goat like in the extreme. Nonetheless, I finished in one piece and was chuffed with my time.

Results 10km Coastal Path - 130 runners
Elizabeth (Lily) Stieler 00.59.31 (4th female, 20th overall)
Carys Prytherch 01:13:01 (a fantastic achievement given she had slippy trainers & was held up at the beg. of the race toward the bottom of a bottle neck).
Karen Williams 1.14.54 (another tremendous result given she too had slippy trainers & was similarly held up by the bottle neck effect).

The Mountain Bike Orienteering event on the Sunday was undoubtedly the highlight of the weekend for me. We were provided with an event map and had to navigate our way around a course of checkpoints. It was designed to be fun and accessible to all whilst "testing riders' route making skills, bike handling and endurance over a variety of terrain." Luck with the tide and a small field meant that my partner (Gaba) and I were the 1st ladies team home (3rd team overall). Karen and Carys, both new to MTBO, also made a great team, performing superbly on the day. We are all still smiling and recalling our fun a week later and, no doubt, will remember this weekend for decades to come.

Rhayader 20/5 (thanks to Cliff Thomas)
I avoid running in the heat, so imagine my trepidation to find that every time I checked, the ambient temp had increased : 9'C at 08.30 and 16'C just before I left the car for the Start of the Rhayader 20 at 13.00...

The course starts with 2+ circuits of a housing estate. During this part of the race, I saw two runners attached to each other, wearing t-shirts saying "Dave's Mate " and "Blind Dave : 7 Marathons on 7 Continents in 7 Days", but only remembered the media stories after re-reading the t-shirts in reverse order. I then passed them, thinking that their pace must be 'slow-but-long' , as we headed out of town along the Old Aber Road.

At about 4.5 mi, we hit the 3.5 mi hill which rises nearly 350 m over that distance. The slope is runnable - about the same incline as the bottom of Penglais (or the Llanberis Pass) - but long. I was half-way up when Blind Dave and Mate passed me, chatting and joking in relaxed mode. Nuff said !

A stiff headwind did'nt help the ascent, but was cooling as we headed across the summit plateau for the descent (150 m in about a mile). Common sense went out of the window, and I headed downhill at max pace (5:43 on GPS !) and was well on my way down at the 1 hour point.

From Pont ar Elan, the route drops from 350m to 200 m at the Wye Bridge...but there are a lot of significant ups and downs in between which don't seem to be shown on the O.S. map !

Approaching mile 10, I felt good, and was congratulating myself on my new drinks technique of 'one into the running cap, and one down neck' : doubly cooling.

I passed other runners steadily until about mile 16 when a trickle started to pass me. At 17, I was ahead of schedule and muttering "Only another 3 miles to go..."

On the hill after mile 18 (?or 81), things became 'somewhat un-focussed'. I walked, briefly - about 10 yards - twice, and felt as if I was'nt making progress ( though from the times and distances I can remember, my pace must have been about 8 !) I don't remember mile 91..

My intended sprint finish starting at the Wye bridge was postponed (?until 2010), and I considered bringing my teeth into action to get up the main street, however, I somehow managed a sprint (or sprintle) from the Smithfield entrance to the actual Finish line.

I strode (?staggered) to the car, which was parked facing the Finish, and sat staring, drinking,eating, staring, eating and drinking - and drinking and staring. Shortly, it seemed, the last few stragglers arrived, and the Finish was dismantled. So I came home.

The following day, when I saw the online results, I found that I was the first VM 60, and about 200 runners must have passed through Finish while I was staring but not seeing much apart from what I was consuming !

I hope that it is a cool, overcast day next year - five minutes of light drizzle at miles 6 and 14 would'nt go amiss ....

Results : In a field of 376 runners...
First man - Steve Rees, Port Talbot Harriers 1:59:28
First Lady - Clare Phillips (F35) Swansea Harriers 2:20:20
Blind Dave Heeley 68th, West Brom Harriers 2:32:42
Mate Malcolm Carr 67th, ditto
24th Daniel Davies 02:19:25
32 Stephen King 02:21:25
43 Dave Powell 02:25:33
103 Marc Smith 02:39:46
104 Phoebe Webster 02:39:46
124 Daniel Burgess 02:43:42
137 Cliff Thomas 02:48:04 (1st VM60)

Rhayader 5 must have been just as hot, but not as far... Clive, still not firing on all cylinders, was nevertheless in come-bacdk mode...

Results :
8th Gethin Holland 29:51
15 Kevin Holland 34:29
16 John Evans 35:24
22 Clive Evans 36:51
37 Phoebe Pender 42:03

http://www.ukresults.net/2009/rhayader20.html

League Super Weekend (thanks to Tony Wenlock)
Last weekend saw four league races and with it we have the first league qualifiers of the year. Results from Rhayader 20, Ras yr Aran and San Domenico 20 are now in the tracker - but we are missing any results for the Rhayader 5 mile. (note – these results are now available on the tracker)

Phoebe Webster heads up the league qualifiers in the Ladies Platinum with a challenging total of 235.85. Dave Powell leads Men's Gold with 232.04 and Tony Wenlock leads Men's Sapphire with 197.03.

Meanwhile, in the Trail leagues - Dave Powell has the current men's lead with Geoff Oldrid taking second spot with an awe inspiring 1:52 at Ras yr Aran. Again, in the Ladies Phoebe Webster holds the lead position with Louise Barker just on her heels.

Over the next week or so there will be a review of the league to add new members and then in May we will carry out the first promotions and relegations of the year. There are lots of races over the next six weeks and plenty of opportunity to secure your position.

San Domenico - Race Report (thanks to Tony Wenlock)
Whilst Rhayader was the big attraction, San Domenico 20 was the other 20 mile race this weekend. I've had plans to run this for three years but this is the first time I've ever made it to the start line. I'd read that it was a level, fast course and so it was just what I was looking for. Run mostly on the Taff Trail the reality is that the course undulates considerably; between 6 and 8 miles we are treated to 2 pretty tough climbs (about 3.2 on the Trefor Road scale) followed by a sharp downhill section that takes us the 10 mile turning point. The second half continues to undulate through a tree lined valley about 40 metres above the River Taff and then rejoins the outbound trail at about 15 miles back to the finish.

The race is well organised with drinks and electrolytes which were very welcome given the mostly warm day. I'd run well during the 12 miles but I found the course increasingly tough so jelly babies at 15 miles were a godsend (and I got a red one - result!!). From then on it was the promise of a T shirt to the first 180 finishers that kept me going. From a field of 183 I finished 96 overall in a time of 2:52:55.

Checking the course profile on my Garmin showed the truth behind the San Domenico 20 and the element that makes it tough. The full course contains over 2800ft of ascent, and on average the second 10 miles is all climbing. Running 20 miles is what it is - an endurance race. Would I do this one again? Yes, but I think I may go back to Rhayader - its easier.

Bath Half Marathon (thanks to Medi Jones-Jackson)
On a glorious day in beautiful city of Bath I took part in the Bath Half Marathon. A big field - around 11,000 runners crammed onto the start line - so many runners in fact no one was sure which way we should have been pointing at the start. A two lap course - I was two miles in before the elite field came through (the winner Simon Tonui crossed the line in 1 hour 3 mins).

It was a scorcher of a day - the St John's ambulance we're kept busy, with so many runner succumbing to the heat, not helped by a race start delay which meant we kicked off at noon. I was zigzagging all throughthe race trying to find any shadow I could in an attempt to keep cool. Surprisingly therefore that I actually managed a PB - 2.07 so quite chuffed.

Although the race did not cover any of the scenic bits of Bath I expected, I would recommend the race as a great race to make a lovely weekend of it -it's a lovely city & highly recommend the Marlborough Tavern for a post-race Sunday lunch, best Sunday lunch I've ever had (not that I'll dare tell that to my mam)and the owner, Sian, is Welsh, so had an in-depth discussion about Welsh rugby over a post-race pint.

Official results http://www.runninghigh.co.uk/site.aspx?i=rr0

Photos - visit the club flickr site: http://www.flickr.com/photos/aberac

The 2009 Aber A.C. Club League

For up coming League Races check out the league section on the website: www.aberystywthac.org.uk

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

16th March 2009

News this week…

Megan makes the Welsh Schools' International Cross-Country Team! (thanks to Bridget Parkinson)

On Saturday 28th of Feb 6 Aberystwyth AC juniors travelled over to Builth for the Aviva 47th National Cross Country Championships. I wasn’t actually there with the kids but they tell me it was a good course, not too muddy and the weather was much better than in previous years! All the juniors did very well especially considering that some of them were anything up to 20months younger in age than some of the other athletes in their category!

The performance of the day has to go to Megan Turner who pulled a corker of a run out of the bag. At half way round the course she was in 12th position. By the time she reached where her mum was watching she had moved up into 9th and with just one more encouraging shout from her mum she managed to pick off another 4 runners before the finish to end up in a fantastic 5th position. This now means that Megan has been selected as part of a team of 6 junior girls who will represent Wales at the Welsh Schools' International Cross-Country Teams on 28th March at Faenol, Bangor. A BIG Congratulations from everybody at the club and good luck for the 28th!

Team Dyfed as a whole also did extremely well finishing top scorers on the day
Aberystwyth AC Results:

Senior Boys (6.4k)
Gethin Holland – 25th (22.52)

Senior Girls (4.8k)
Rebecca Ansell – 13th (20.51)

Junior Boys (4.3k)
Stephen Williams 54th (15.44)

Junior Girls (3.5k)
Megan Turner 5th (12.38)
Ceri Bennett 39th (14.34)

Year 7 Girls (2.8k)
Catrin Ansell 44th (12.18)

A big well done and congratulations to all our Juniors

St. David’s Day Cardiff 10k (thanks to Ian Evans)

After getting up at 6:30am on a Sunday morning for the long trip down to Cardiff, I felt in surprisingly good shape to tackle my first 10k road race of the year. With over 600 competitors in this race, it would be the biggest I have attempted. After a group warm-up, which was taken by instructors of the race organisers British Military Fitness, where we
had to turn around, touch the floor and jump in unison, everyone seemed in good spirits.

The race began, and unfortunately I was stuck quite far back, so all I could do was stroll slowly at the beginning, until I had manoeuvred past a few people. The race itself circulates around Bute Park, and is almost entirely flat, and has been described "for the pb hungry" I began quickly, after the initial slow start, and began passing a lot of people, trying to make sure not to go fast, which is always a danger.

After a hard slog, and turning back on myself a few times, crossing over a few bridges, dodging bikes, walkers and kids not realising there is a race going on, the end was in sight. I was now in the last kilometre, and could here the announcers on the tannoy. People clapping, and I even heard someone shout, "Come on Aber!" The final straight was ahead, and I was just happy stroll on in now, until I saw a shadow coming closer, and thought "I'm not having this!" So found that extra bit of energy to kick my legs and end the race in a sprint.

Note: Ian came an excellent 49th out of 633, in a time of 41:41.
The full results available at: http://www.bmfcymru.com/

Race Results (thanks to Medi Jones-Jackson)

I ran the Stafford Sub 4 20 miler in 3hours 37 mins (a PB as I've never ran that far in my life!) coming in 363 I was 5th from last the race results can be found here
http://www.ukresults.net/2009/stafford20.html

¡Vamos! Barcelona Marathon 2009 (thanks to Damià Vericat and Mark Smith)

On Sunday March 1st Damià Vericat and Mark Smith represented Aberystwyth AC in the Barcelona Marathon. This was a rather rash last minute decision and as a result, there was no significant 'training' to speak of. This made it all the more surprising when both runners pulled off remarkable PBs! In his second race with an Aber vest (and second PB!) Mark felt strong the whole way round, and somehow managed to break his PB by nearly 30 minutes, finishing in 2h 55m. This might seem impressive; however, Damià took this a little further by knocking a whopping 55 minutes off his best time (set last year) to finish in 3h 01m. Neither can properly explain how this happened! The race itself was fantastic and, as you might guess, conditions were pretty much perfect. We would thoroughly recommend it as an alternative to London!

The 2009 Aber A.C. Club League

Next League Races:

Rhayader 5 mile- 21st March http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=2&EN=47158
Rhayader ‘Round the Lakes’ - 21st March http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=2&EN=47158
Ras yr Aran - 21st March http://www.run-meirionnydd.co.uk/our_races.html
San Domenico 20 – 22nd March http://www.sandomenico.org.uk/index.php?option=com_content&view=article&id=44&Itemid=101

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

3rd March 2009

News this week…

MARVELLOUS MARSHALL WINS LEAGUE!!!!
West Glamorgan Cross Country League, March 01
Final Race – Pontrhydyfen (thanks to Jos Jones)
Helen Marshall once again had her racing shoes on, in the final race of the 2008/09 West Glamorgan League. Despite running with a heavy chesty cough giving her a lower than normal lung capacity, Helen still managed 3rd on the day to secure the overall League Title. Aberystwyth enjoyed more success as the Ladies Team has now been promoted to Division 1 after finishing 2nd in Division 2, 1 point ahead of Pembrokeshire Harriers. The Men finished 5th in Division 3.

Pontypridd Reverse 10mile (thanks to Bridget Parkinson)
As I was down in Cardiff on Saturday for a dress fitting I thought it would be rude not to pop over to Pontypridd on the Sunday to take part in the Reverse 10 again. The weather was perfect for it and it seemed to have attracted lots of runners to enter on the day. I was a little stiff from a few lengths in Cardiff's new (Jan08) Olympic swimming pool that I had a go in on Saturday afternoon but nevertheless the fact that I hadn't done a road race since July 08 meant I was raring to go!! As it turns out it felt great 'to be back', I loved every minute of it and got a bonus pb for my effort! The crowd and other runners were again really friendly and lots of people came over to talk to me when they saw I was from Aber. As I have said before - a great fast flat 10mile road race, well worth travelling to!
Official results not yet out but should be soon on:
http://www.pontypriddroadentsac.org.uk/roadents-reverse-10-race/

Sunday 22nd Feb West Glamorgan Cross Country League
4th Race - Gnoll Estate, Neath (thanks to Jos Jones)
With Jos Jones still flat on his front on the physio table it was once again down to Helen Marshall as the only club representative. Having to overcome a broken shoelace mid race, Helen still manage to finish second on the day. The 3.1m course was a little short for Helen, but continuing her excellent start to the year finished only 40 seconds behind the leader in a time of 19:40. Her coach/mentor/guru/self proclaimed god/cleaner/boyfriend (not necessarily in that order) thinks it wont be long before we see Helen racing sub 6min miles. Helen is now the overall leader in the league. The Ladies Team are 3rd in Division 2, with the Men 5th in Division 3.

Lake Vyrnwy Half Marathon (thanks to Tony Wenlock)
Entries for Lake Vyrnwy Half Marathon are now open. This race is one of our League races and takes place at 1:00pm on Sunday 13th September. There is a strict entry limit of 1800 and the race usually fills up very quickly. Entry forms are available from http://www.oswestryolympians.co.uk/seniors/senior_homepage.htm

Thank You!
Thanks to everyone for their kind congratulation messages, cards and gifts. Finley Saycell was born last week at a healthy 8lb 3oz. We’re very tired but looking forward to getting back to training as soon as sleep patterns allow!!

The 2009 Aber A.C. Club League

Next League Races:

Rhayader 5 mile- 21st March http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=2&EN=47158
Rhayader ‘Round the Lakes’ - 21st March
http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=2&EN=47158
Ras yr Aran - 21st March
http://www.run-meirionnydd.co.uk/our_races.html
San Domenico 20 – 22nd March
http://www.sandomenico.org.uk/index.php?option=com_content&view=article&id=44&Itemid=101

Club dates for your diaries…

02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

18th February 2009

News this week…

Competitive Fun Run Results 02/02/09 (thanks to Lily Stieler)
Lily designed a competitive fun run around town. The run left everybody red in the face (including Helen Marshall). The runners worked in pairs and there were various ways of gaining and/or losing points. The two runners with the highest points (and the prizes too of course) were Marjorie Griffiths and Helen Marshall. Lily is not giving any more clues as to the exact nature of the session because it was designed to make you think on your feet and it would be good to repeat the session on a Tuesday night.

Ras Cors Caron Half Marathon, Tregaron (club league race)
Report and results to follow when available.

Welsh Lady Run – 1st March (Thanks to Rosemary Rhys)
I attach the Welsh Lady Run entry form. Welsh dress is optional - a Welsh rugby top or just a daffodil would suffice, also masks, face painting and costume making will be available on the day. Entry is free so no excuses!!! There will be a children's race for Primary school ages - 'Beat the Leek' at 11.00 - children will chase a giant 7ft leek. Secondary school children can join the main race at 12 noon. BB Aled (from BBC 1's Chris Moyle show) will be making a guest appearance. There will also be live music from local bands. This year's event is supporting the Fund raising efforts of Apel Aber 3, which is hoping to raise £10,000 over the next few weeks for DEBRA which supports the care of families affected by EB (Epidermolysis Bullosa. DEBRA has provided great support to local school girl Angharad Williams who attends Penweddig school, Angharad will also be an honorary guest on the day and start one of the races. Sponsor forms will be included in the race pack.
Though a 3km race will be a breeze for most members - you could sprint it and there are prizes! (e.g. the first Lady home will win a stunning piece of jewellery donated by the Jewellery House). Please come along and support and help to put this fun run and Aberystwyth on the map.

This Sunday Cerist Tri Club Aquathlon – 22nd February 2009 at Plascrug, Aberystwyth.
More Information at: http://www.ceristtriathlon.org.uk/

Request for Marshalls at Cerist Tri Club Aquathlon in Aberystwyth (thanks to Nikki Humphreys)
Volunteers required to assist with the marshalling of the run course at Cerist Triathlon Clubs’ Aquathlon being held in Aberystwyth on February 22nd at Plascrug Leisure Centre.
Marshalls required for approximately 2 hours.
Please contact Nikki Humphreys on 07980 338450 or email nikkijane1@hotmail.co.uk

Llandudno Nick Beer 10k Results 2009 (club league race)
The results are available at: www.race-results.co.uk
350th Bethan Lewis 52.20
374th Phoebe Pender 53.17
401st Alison Bennetts-Brown 54.35
402nd Debbie Nash 54.35
If I have missed anyone - let me know so that the club league can be updated to include all club members that ran.

The 2009 Aber A.C. Club League

Next League Races:

Rhayader 5 mile- 21st March http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=2&EN=47158
Rhayader ‘Round the Lakes’ - 21st March
http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=2&EN=47158
Ras yr Aran - 21st March
http://www.run-meirionnydd.co.uk/our_races.html
San Domenico 20 – 22nd March
http://www.sandomenico.org.uk/index.php?option=com_content&view=article&id=44&Itemid=101

Club dates for your diaries…

22/02/09 - Gnoll Estate, Neath, West Glamorgan League Cross Country.
01/03/09 - Pontrhydyfen, north of Cwmafan, Port Talbot, West Glamorgan League Cross Country.
02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

11th February 2009

News this week…

Ras Cors Caron Half Marathon, Tregaron – Sunday 15th Feb (club league race)
11am start at Tregaron Leisure Centre.
(Enquiries 01974 298099).

Next Cerist Tri Club Aquathlon – 22nd February 2009 at Plascrug, Aberystwyth.
More Information at: http://www.ceristtriathlon.org.uk/

Llandudno Nick Beer 10k Results 2009 (club league race)
The results should be available soon at: http://www.nwrrc.co.uk/

Message from Cliff Thomas:
In case you think that your Press Officer has finally lost his marbles on the basis of what you read in the Cambrian News recently, (05 Feb 09, p 53), I'd like to set the record straight.
The first part of what I sent in said:
'The hardier members of Aberystwyth AC marked the end of 2008 by a series of social runs between Christmas and the New Year in the Bwlch Nant yr Arian area. The sub-zero outings with significant wind-chill ended with a welcome bowl of hot soup... Meanwhile, the final race reported by a Club member was run by Martyn Saycell who took part in the Crown to Crown race at Pitsea in Essex on Boxing Day. The well-attended 5km race traversed a route comprising potholes, gates, frozen puddles, tarmac, trail, mud and grass - and culminated in a tough hilly finish. Nevertheless, and despite seasonal excesses, Martyn recorded a satisfactory time of 23:54.
The first Club Time Trial of the new training year....'
You'll see that they swopped 'final' for 'first' (as you do), in my second paragraph, and added 'series' to 'Time Trial' to give the headline - and a whole new meaning! So don't worry - you haven’t missed anything interesting!
My final paragraph was also mostly chopped, but, in view of the sentiment expressed, I think that it is worth repeating it here:
'Before the Club were admirably entertained by the Band 'On Yer Feet', one further presentation was made - this time from the Club Members to the Senior Coaches in recognition of their commitment to the Club and its Members. These worthy individuals were....'
Lastly, you'll notice that, on the same page of the C News, I also seem to have written a Round-up relating to the 'UK Fiesta Sporting Trophy'! They should be so lucky!!

West Glamorgan Cross Country League (thanks to Jos Jones)
Race 3: Port Talbot (5mile Road Race)
Due to an injury that puts Jos Jones out of racing for a few months, it was down to Helen Marshall as the only Aberystwyth representative to fly the flag for the club. Taking full advantage of the perfect conditions Helen came away with a PB of 32:36. This puts her 2nd overall in the league. The ladies team now lie 2nd in Division 2. If we could get a couple more ladies turning up in the remaining 2 fixtures I'm sure they could win the division. The men are now 8th in division 3.

Welsh Cross Country Championships 2009: Sunday 1st February, Builth Wells (thanks to Helen Marshall)
I would like to say a big THANK YOU to all the athletes who turned up for the Welsh Cross Country Championships in Builth Wells last Sunday (1st February). The day was bitterly cold with a nasty wind but (fortunately) dry; and for the senior ladies race the sun came out. The course was a real killer; a proper cross country race! We had athletes representing Aberystwyth AC in 6 different age groups:
Catrin Ansell amazed us all by crossing the finish line twice (according to the Welsh Athletics results); she was awarded 9th and 30th place!
Megan Turner (competing at the very bottom of her age group by two days!!) came in 11th place.
Rebecca Ansell (running in the U17 category), came in 17th position.
The senior women’s team were awarded a silver medal (despite being tied for points with Les Croupiers – never mind ladies we’ll get them next year). Phoebe Webster came in first for Aberystwyth in 7th position; I came in shortly after Phoebe taking 9th position; Louise Barker came in 12th; Ffion Morgan was 19th (Brian has your medal, so if anyone sees him wandering around with a piece of silverware around his neck it doesn’t belong to him!); Bridget Parkinson (who, and I quote “really enjoyed myself”, was clearly not working hard enough!) came in 22nd; and poor Anita Worthing (who missed the start because she was trying to keep warm in the tent) came in 29th position. Well done ladies!!
The first male representative for Aber AC across the finish line was little Steven Williams who came in (a brilliant) 8th position.
Gethin Holland took a leaf out of Anita’s pre-race preparation book and also managed to miss the start of his race; however, he was granted permission to compete in the senior men’s race. Unfortunately, despite being awarded the bronze medal on the day, Daniel Davies finished 4th in the U23’s. Gethin was biting at Dan’s heals coming in only a second later. The rest of older Aberystwyth male representatives were lead home by Steven King in 45th position, Ian Evans in 52nd, Pete Foale in 54th, Kevin Holland in 59th, Adriano Evola in 61st, Tony Wenlock in 62nd and finally Brian Ashton 63rd.
CONGRATULATIONS to all our athletes; now you can start training for the next Welsh Cross Country Championships, I want at least one gold medal in 2010!

The 2009 Aber AC Club League

Upcoming League Race:
• Ras Cors Caron Half Marathon, Tregaron – 15th Feb 11am start at Tregaron Leisure Centre.

Club dates for your diaries…

15/02/09 – Ras Cors Caron Half Marathon, Tregaron (Club League race).
22/02/09 - Gnoll Estate, Neath, West Glamorgan League Cross Country.
01/03/09 - Pontrhydyfen, north of Cwmafan, Port Talbot, West Glamorgan League Cross Country.
02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

5th February 2009

News this week…

Rhayader Rant: Sunday 8th February 11am (thanks to Helen Marshall)
I’m running in the Rhayader Rant this Sunday. It’s the last in the Maldwyn Harriers Fell Series which has taken the competitors up to the Source of the Severn and back, and around the beautiful (steep) hills of Priest Weston. No doubt this event will be just as steep and just as beautiful! I’ve just noticed that they’ve changed the race distance, it was originally advertised as a 5 miler, it’s now up to 8; whatever the distance I’m sure it will be a great event!! If anyone would like a lift to Rhayader please contact me. Helen Marshall (hem@aber.ac.uk).

Sign up this week for Adult Swim Fit sessions at the Sports Centre
Chance to keep the injuries at bay with some cross training and work on your swim fitness.
Sessions start week beginning the 9th February – 3rd April.
Tuesday 7.15 to 8.15pm SWIMFIT – ADULTS (ASA Levels 10+)
Whole pool.
Max 24 in class.
This phase provides a lane swimming session as part of a healthy lifestyle to develop both aerobic endurance and speed. As swimmers become more proficient, drills for kicking and pulling will be introduced, all under the guidance of our instructors.
Thursday 6.45 to 7.45pm MASTERS SWIMMING – ADULTS (16yrs+) 6.45 to 7.45
Whole pool.
Max 24 in class.
This session will be delivered as a full swim training session with limited time allocated to teaching and more attention on coaching. Groups will be banded to allocated lanes and sessions delivered accordingly. The session is targeted at those people who wish to improve their aerobic swimming fitness or participate in aquatics races.
More information available: Tel: 621500 / 622280 E-mail: sports@aber.ac.uk

Next Cerist Tri Club Aquathlon – 22nd February 2009 at Plascrug, Aberystwyth.
More Information at: http://www.ceristtriathlon.org.uk/

Builth Wells Welsh XC Country Championships
Photos available on Club Flickr website: http://www.flickr.com/photos/aberac/sets/
Full Results at: http://www.welshathletics.org/results/welsh-championship-results-2008-2009/

Twin Piers 10k Results 2009 (club league race)
Please let me know if I have missed anyone out so that the league can be updated.
114th Catherine Tudor Jones 45.06
123rd John Evans 45.29
219th Bethan Lewis 52.27
323rd Marj Griffiths 1.02.02
http://www.abergeleharriers.co.uk/ASH.htm

Cerist Tri Club Aquathlon in Tywyn – Sunday 1st Feb
3rd Elinor Thorogood 36.11 (1st female)
18th Lily Stieler 43.24 (1st in category)
21st John Evans 44.12 (2nd in category)
27th Helen Williams 46.45 (1st in category)
Full Results at: http://www.ceristtriathlon.org.uk/results.htm

The 2009 Aber AC Club League

Upcoming League Races:

• Llandudno Nick Beer 10k – 8th Feb http://www.nwrrc.co.uk/
• Ras Cors Caron Half Marathon, Tregaron – 15th Feb (email aiv@aber.ac.uk for entry form)

Club dates for your diaries…

08/02/09 – Nick Beer 10k (Club League race)
15/02/09 – Ras Cors Caron Half Marathon, Tregaron (Club League race).
22/02/09 - Gnoll Estate, Neath, West Glamorgan League Cross Country.
01/03/09 - Pontrhydyfen, north of Cwmafan, Port Talbot, West Glamorgan League Cross Country.
02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

27th January 2009

News this week…

Welsh Cross Country Championships: Sunday 1st February 2009 (thanks to Helen Marshall)

I would like to thank all our athletes for registering to participate in the Welsh Cross Country Championships this weekend. It looks like we’ve got a good chance of coming back with some silverware! The race details are as follows:

12.30 U13 Girls 2.9km – Catrin Ansell.

12.40 U13 Boys 2.9km – Steven Williams.

12.50 Senior and U23 Women 6.4 km – Helen Marshall, Louise Barker, Phoebe Webster, Anita Worthing, Ffion Morgan, Bridget Parkinson and Glenda Roberts.

13.15 U17 Men 5.9km -

13.40 U15 Girls 4.5km – Megan Turner.

13.55 U20 Men 7.7km – Gethin Holland.

14.15 U17 and U20 Ladies 4.9km – Rebecca Ansell and Phoebe Pender.

14.30 U15 Boys 4.5km – Sam Margrave-Jones.

14.45 Senior and U23 Men 10.9km – Peter Foale, Tony Wenlock, Daniel Burgess, Adriano Evola, Shelley Childs, Brian Ashton, Kevin Holland, Steven King, Ian Evans, Geraint Evans, Mark Smith, John Evans and Daniel Davies.

There is a minibus booked with room for 15 people (including kit); priority will be given to the juniors. If anyone would like a lift please can you email either myself (hem@aber.ac.uk) or Brian (bba@aber.ac.uk) . We will meet at Plascrug at 9.45am, leaving at 10.00am prompt. For those who are driving down, parking is opposite the showground just off of the A483/A470 roundabout in Builth. All athletes must wear club, region or school vests. See you all on Sunday!!
Thanks! Helen Marshall.

Twin Peaks Meeting Saturday 31st January 2009 @ Varsity 10.30am
I am organising a meeting on the Saturday 31st January to discuss what needs to be done in the build up to the 2009 Twin Peaks race (only 9 months away!)
If you can spare an hour to come along it would be great to see you there!
Many Thanks. Anita (aiv@aber.ac.uk )

Race 2 - Earlybird Winter Aquathlon Series: 1st Feb 2009, Bro Dysynni Leisure Centre, Tywyn. 400m Swim, 10K Run
Leisure Centre opens at 9-30
Registration will open as soon as possible after this and close at 10-30 prompt.
Race Brief will be poolside at 10-40
More information at: http://www.ceristtriathlon.org.uk/

Tuesday 3rd February – next Aber AC club meeting
Everyone welcome. Meet 8.15pm at the Belle Vue Royal Hotel.

Maldwyn Harriers (Newtown) 2009 Fixtures
www.maldwynharriers.org.uk
Chocoholics 5K - Friday 11.30am - 10-Apr-09 - Registration at Maldwyn Leisure Centre, Newtown.
Newtown 10K (Club League race) - Sunday 11.30am - 03-May-09 - Registration at Newtown Football Club, Latham Park
Newtown Carnival 5K (Club League race) - Friday - 7.30pm - 12-Jun-09 - Back Lane Car Park Newtown (Opposite Argos store).
Newtown BBQ 5K (Club League race) - Friday 7.30pm - 10-Jul-09 - Newtown Football Club, Latham Park
Neil Howells Memorial Race (Approx 4.5 miles) - Friday 7.15pm - 14-Aug-09 - Montgomery show ground, Lymore View.
Enquiries to Steve and Caroline Orrells on 01686 624211 or orrells@hotmail.co.uk

Lakeside Canal Run (thanks to Glenda Roberts)
I spent the weekend with my brother in Frimley,Surrey and we both ran the Lakeside Canal run which is about 12km.It's part road and part (very muddy
and flooded)tow path along the Basingstoke Canal.
My brother did an excellent time of 54.57 and I came in rather later at1.10 .

Ystwyth Cycle Club Membership due
For those runners that may be interested in joining the Ystwyth Cycle Club:
Membership is due on the 1st January 2009. You can join by downloading the membership form from the club website – www.ystwythcc.org
Your membership entitles you to the following benefits:
• 10% discount at Summit Cycles, North Parade, Aberystwyth
• Selected discounts from Continental tyres, Aberystwyth
• Eligible to compete in the 2009 club time trails.
Membership enquiries to: Martyn Saycell ays@aber.ac.uk

Dwain Chambers’ autobiography
“Allow me to introduce myself, I am Maureen from Libros International who are publishing Dwain Chambers’ autobiography.
As you may be aware from recent press and radio coverage lately Dwain’s book RACE AGAINST ME is due for publication on March 2nd 2009.
The reason for writing to you is that Dwain and his book have a very important message to get across to his fellow athletes and the public in general. However the main target audience for his message are the young people at clubs such as yours who are considering serious careers as athletes.
With a little TV and media support particularly from organizations such as yours Dwain’s book could send a message to young athletes more powerful than anything that has ever gone before.
We all know that performance enhancing drugs have effectively ruined Dwain’s life, preventing him running in two Olympics and stopping him competing in the sport he loves even though his ban is now over. It is no secret that drugs have left him on the verge of bankruptcy and there can be no more powerful a figure to discourage drug use in sport in general.
Dwain and his researchers (including top athletes) have analysed every race that Dwain competed in prior to his use of drugs, during, and after.
And the staggering conclusion reached is that Dwain ran better and more consistently when clean.
This book really does carry a very important message for all young athletes.
Dwain Chambers - 'Race Against Me' is published by Libros International and will be available from all good book shops from March 2nd 2009 priced £18.99.”
http://www.youtube.com/watch?v=qA_Ci8butr0

The 2009 League

Upcoming League Races:

• Llandudno Nick Beer 10k – 8th Feb http://www.nwrrc.co.uk/
• Ras Cors Caron Half Marathon, Tregaron – 15th Feb (email aiv@aber.ac.uk for entry form)

Last weekend’s League Races:

Twin Piers race at Llandudno – club league race (thanks to John Evans)
Weather-wise a lovely day and a beautiful drive up. I particularly enjoyed the bus ride on top of a double decker to the start ,nothing to do with being squeezed in by 5 Prestatyn ladies on the back seat! It went downhill from there on. My recovery from my injury is taking a lot longer than I would have hoped or am I just clutching at straws. My time was 2-3 mins off average and at no time did I feel I was running comfortably.
There were well over 400 entrants 368 finishers, the winning time was 33.01, this was achieved by an under 20 year old, and it was good to see the Aber ladies represented.
p.s. to Tony-any chance of adding 15 years to my age?

Tarren Hendre – club league race (thanks to Tony Wenlock)
Five people turned out for Aberystwyth at Tarren Hendre - a beautiful day despite the warnings from the weatherman. The race was part of the Welsh Championships this year and a very strong field turned out. First home for Aber was Dave Powell finishing in 18th place in 1:01:03. Brian Ashton turned a very strong performance at 1:21:58 - showing that he has put a lot last year's injury woes behind him. Last in for the men was me - in my very first real fell race - a dire but not disappointing 1:28:38.
Honours for the women went to new member Phoebe Webster in 1:05:00 with Louise Barker coming in at 1:06:00.
So… fell running… would I recommend it? Well if you like scrambling up 2in 1 grades on you hands an knees but bizarrely still being vertical, and you like your feet plunging a foot or so into mud and who knows what else, and you're comfortable with people whizzing freely past you in places where you think a parachute would be appropriate, and you can cope with your feet taking off in different directions without any control, and you're ok with your legs feeling like they've been systematically beaten by a team of Nazi gorillas, and you can't help but think how spectacular the scenery is, and that the sight of a hot bowl of soup is very welcoming well - fell running is for you. I'm going to do it again

Club dates for your diaries…

2009
31/01/09 – Twin Peaks Meeting 10.30am @ Varsity.
01/02/09 – Welsh Cross Country Championships, Builth Wells.
03/02/09 – Club Meeting 8.15pm @ Belle Vue Royal Hotel
08/02/09 – Nick Beer 10k (Club League race)
15/02/09 – Ras Cors Caron Half Marathon, Tregaron (Club League race).
22/02/09 - Gnoll Estate, Neath, West Glamorgan League Cross Country.
01/03/09 - Pontrhydyfen, north of Cwmafan, Port Talbot, West Glamorgan League Cross Country.
02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

21st January 2009

News this week…

SOMETHING TO LOOK FORWARD TO (thanks to Brian Ashton)
http://www.thevagabond.co.uk/photos2.html
We're booked in! (Have a look at the link above and especially Ethel!!)
I've booked us in for 25 but they can take a few more if needed, so please book yourself in to me (bba@aber.ac.uk ) early to secure a place.
The cost is £38 per head for the two nights (Fri.16th&17thSat.Oct.09), which includes full breakfasts (compulsory on weekends) with unlimited coffee/tea/toast etc. and all flasks filled also.
Evening meals can be ordered on request with fresh garden vegetables at a cost of £7 per head. The Vagabond is fully licenced with real ale on tap (The Great Orme Brewery) plus a range of other refreshments.
We have to out by 10am on the Sunday morning.
All we need now is for someone to come up with ideas for things to do!!
Hurry!!!!!!!

Do you like the outdoors? Do you like maps? Do you like treasure hunts?
If YES then ………
COME AND HAVE A GO AT ORIENTEERING!
AN OUTDOOR ADVENTURE ACTIVITY THE WHOLE FAMILY WILL ENJOY!
No experience necessary all welcome!
MID WALES ORIENTEERS - CYFEIRIANNWYR CANOLBARTH CYMRU
POW’S Local Event
at Coed Allt y Crib, Talybont
on SUNDAY 1st FEBRUARY 2009.
You can arrive and start your course between 10.30 and11.30 am
The event will be signposted from main road A487 just north of Talybont – follow signs to the parking alongside a forestry track.
Short, Medium and Long courses through forest and fields to suit both beginners and experienced orienteers.
(If you can walk for an hour you are fit enough to start orienteering!)
If you fancy giving it a go but would like more information
phone the organisers - Walsh Family: 01970 828863
or visit the club website www.mid-wales-orienteers.org.uk

Earlybird Winter Aquathlon Series Race 1 -Bro Ddyfi Leisure Centre Machynlleth
There were a number of Aber AC members that braved the early start following the club dinner and were rewarded with excellent race results:
Martyn Saycell 29.54 (6th in age category)
Elizabeth Stieler 30.44 (2nd lady overall)
Helen Williams 32.48 (1st female vet)
John Evans 32.58 (3rd in age category)
Full results at: http://www.ceristtriathlon.org.uk/

Aber AC Club Dinner
Thanks to everyone involved in helping to make the evening one to remember! The venue, food, guest speaker, and presentations were all great. An excellent evening enjoyed by all – the candlelight on arrival only added to the atmosphere!!
Photos: http://www.flickr.com/photos/aberac/sets (thanks to Brian Ashton)

Bronze for Elinor Thorogood
Elinor attended the youth Olympic Festival in Australia and came back with a bronze medal for the team event – congratulations!! More info and pictures at:
http://www.britishtriathlon.org/news/article.php?id=10066

League Races this month:

• Llandudno Twin Piers 10k - 24-Jan-09 – email aiv@aber.ac.uk for entry form.
• Ras Tarren Hendre - 24-Jan-09 More details at:
http://www.run-meirionnydd.co.uk/downloads/poster_tarren.pdf

The League 2009 (thanks to Tony Wenlock)

www.aberystywthac.org.uk (view the 2009 league at Tony's League Tracker on the club website)

The new league tracker for 2009 is now available for everyone to see. The major changes from last year are the introduction of league divisions and age handicaps to help ensure that competition in each divisions is as open as possible – and the reduction in the number the categories you need to complete race in order to qualify.

The table on the club website shows the league division and handicap that each person has been allocated based on their final performance in the 2008 league.

The Age Column shows how each person will be in 2009 and the handicap shows the number of years added or subtracted from their age in order to balance the competition in the division. The minimum age on the League tracker is 30 so if you’re under that age.

If your name is not on the list or you a are new to the club you can still take part in the Leagues races. Your scores will be used to allocate you into the best division when we review the League later in the year.

So, good luck to you all and remember – when you get to the races, warm up well and then relax!!

Club dates for your diaries…

2009
24/01/09 - Llandudno Twin Piers 10k (Club League Race)
24/01/09 - Ras Tarren Hendre (Trail Club League race)
25/01/09 - Corus, Port Talbot (5 mile road race) West Glamorgan League Cross Country Race.
31/01/09 – Twin Peaks Meeting 10.30am @ Varsity.
01/02/09 – Welsh Cross Country Championships, Builth Wells.
03/02/09 – Club Meeting 8.15pm @ Belle Vue Royal Hotel
22/02/09 - Gnoll Estate, Neath, West Glamorgan League Cross Country.
01/03/09 - Pontrhydyfen, north of Cwmafan, Port Talbot, West Glamorgan League Cross Country.
02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

15th January 2009

News this week…

This SATURDAY club social – 17th January 2009, Aberystwyth Golf Club
Contact Dai James if you need a ticket - spaces may be available.
Day: 615789 Eve: 611360

Get your club athletes of the year vote in!
Vote for one male and one female for club athlete of the year. It can be for any reason you feel.
If you haven’t been able to get your vote to Louise you can email your vote to her at: louise.barker@rcahmw.gov.uk

Sunday 18th January - Earlybird Winter Aquathlon at Machynlleth.
This is the first race in the series. 400m swim and 5k run.
Registration will open at 8-30 and close at 9-15 prompt. The race will start at 9-30 after Race brief on poolside. Swim times will be on a first come first serve basis i.e. if you register first you will be in the pool first.
http://www.ceristtriathlon.org.uk/

If you are able to take part in the Welsh Cross Country Championships – please let Brian bba@aber.ac.uk or Helen Marshall hem@aber.ac.uk know before the deadline of the 19th January.
More Information below: (Thanks to Helen Marshall)

REMINDER: This year the Welsh Cross Country Championships will be held at the Royal Welsh Show Ground in Llanelwedd, Builth Wells on Sunday 1st February. There are six age groups for both men and women: seniors (at least 20 by midnight on 31/8/2008), under 23 (20 or over but under 23 by midnight on 31/8/2008), under 20 (17 or over but under 20 by midnight on 31/8/2008), under 17 (15 or over but under 17 by midnight on 31/8/2008), under 15 (13 or over but under 15 by midnight on 31/8/2008), and under 13 (11 or over but under 13 by midnight on 31/8/2008). Certificates and medals are awarded to individuals in their respective age groups, team certificates and medals are also awarded (the first six to finish in the senior men, and the first four to finish in all other age groups). All competitors must be WA registered. The event is local (no excuses!), it would be really fantastic if we could have a senior men and women’s team competing (and if, possible a junior team as well). If you’re interested in competing please contact me (via email ONLY), no later than Monday 19th January, with your AW number, age, date of birth and your Welsh eligibility (i.e. whether you are Welsh by birth, residency, parentage, or retention). Note, you are not allowed to enter on the day, I will organise the entries directly through WA. Please make every effort to attend, we have some great talent in the club, lets use this event to make our mark on the opposition!

Please note, I am going to be in Bristol for the next two weeks and therefore will be unable to chase people! If you do not send me all your details as requested via email I will not be able to enter you into the Championships. So far the response has been disappointing - only three people have replied! If there is enough interest we can organise transport to and from Builth, however, we need more people to confirm their attendance.
Happy training! See you all soon. Thanks, Helen (hem@aber.ac.uk ).

Congratulations to our new Level 2 UK Athletic club coaches
On Saturday Daniel Davies, Bridget Parkinson and Elizabeth Stieler passed the final part of their Level 2 coaching course. Congratulations to all of them.

Club Vests
Just a reminder if you need a club vest to contact Brian Ashton bba@aber.ac.uk . They are £15 each and available in mens and ladies fit and in all sizes.

Welsh Castles Relay from Caernarfon to Cardiff (thanks to Kevin Holland)
If you're interested in making up a team to run in the Welsh Castles Relay from Caernarfon to Cardiff (13th/14th June) please email me (k.holland@aber.ac.uk ) Twenty runners are required to make up a team which can comprise either men, women or mixed. The average length of the 20 legs is about 10 miles. Further details to follow.
http://www.lescroupiersrunningclub.org.uk/castles/

New website for Ystwyth Cycling Club
Ystwyth CC has a new web address:
http://www.ystwythcc.org/

New Class – Runfit! (thanks to Bridget Parkinson)
At the University Sports Centre every Friday from 1:10pm (sharp!) – 1:55pm (from 16th January 2009)
A short sharp lunchtime session designed for runners of all abilities. The focus of the session will be a mixture of beginners running and an introduction to speedwork for those who feel like they want to push themselves that bit harder.
The session will also provide all participants with the opportunity to chat about any running related problem or training queries.
For more information on the class please email or call Bridget on bsp@aber.ac.uk or 01970 622 275
Class fees:
Student Members - £2.05
Student Non-Members - £2.75
Sports Centre Members (300, affiliated + Staff) - £2.20
Non – Members - £2.90

Adult Swim Fit sessions at the Sports Centre
If you fancy some cross training and improving your swimming there are two sessions a week being offered at the University Sports Centre.
Tuesday 7.15pm – 8.15pm
Wednesday 7pm-8pm
(After 12th February these sessions will be on a Tuesday and Thursday evening)

Llanelli Waterside Half Marathon – March 8th
More details: http://www.halfmarathon.org.uk/

Welsh 10k Champs - Atlantic College Sunday, 22nd March 2009
http://atlanticcollege10k.com/

Ras Cors Caron Half Marathon Sunday 15th February 2009 (Aber AC League Race)
11.00 A.M.(Tregaron Leisure Centre)

Club dates for your diaries…

2009
17/01/09 – Annual Club Social, Aberystwyth Golf Club
25/01/09 - Corus, Port Talbot (5 mile road race) West Glamorgan League Cross Country Race.
31/01/09 – Twin Peaks Meeting 10.30am @ Varsity.
01/02/09 – Welsh Cross Country Championships, Builth Wells.
03/02/09 – Club Meeting 8.15pm @ Belle Vue Royal Hotel
22/02/09 - Gnoll Estate, Neath, West Glamorgan League Cross Country.
01/03/09 - Pontrhydyfen, north of Cwmafan, Port Talbot, West Glamorgan League Cross Country.
02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

7th January 2009

News this week…

Next club social – 17th January 2009, Aberystwyth Golf Club
**Tickets available on next two club training nights (12th/13th January – bring along your £20**
An event for everyone in the club and as many friends and family members as you’d like to bring. Tickets are £20 each and available from Dai James at the next two training sessions (Monday 12th Jan and Tuesday 13th Jan). We have hot food, live music, a guest speaker, Prof. David Lavallee (Head of Sport and Exercise Department, Aberystwyth University) as well as the club presentations from throughout the year.
Junior club members are welcome free of charge with one paying parent/guardian.

(Thanks to Helen Marshall)
REMINDER: This year the Welsh Cross Country Championships will be held at the Royal Welsh Show Ground in Llanelwedd, Builth Wells on Sunday 1st February. There are six age groups for both men and women: seniors (at least 20 by midnight on 31/8/2008), under 23 (20 or over but under 23 by midnight on 31/8/2008), under 20 (17 or over but under 20 by midnight on 31/8/2008), under 17 (15 or over but under 17 by midnight on 31/8/2008), under 15 (13 or over but under 15 by midnight on 31/8/2008), and under 13 (11 or over but under 13 by midnight on 31/8/2008). Certificates and medals are awarded to individuals in their respective age groups, team certificates and medals are also awarded (the first six to finish in the senior men, and the first four to finish in all other age groups). All competitors must be WA registered. The event is local (no excuses!), it would be really fantastic if we could have a senior men and women’s team competing (and if, possible a junior team as well). If you’re interested in competing please contact me (via email ONLY), no later than Monday 19th January, with your AW number, age, date of birth and your Welsh eligibility (i.e. whether you are Welsh by birth, residency, parentage, or retention). Note, you are not allowed to enter on the day, I will organise the entries directly through WA. Please make every effort to attend, we have some great talent in the club, lets use this event to make our mark on the opposition!

Happy training! See you all soon. Thanks, Helen (hem@aber.ac.uk ).

Get your club athletes of the year vote in! (thanks to Louise Barker)
I've started collecting votes for the club athletes of the year. I'll get more tonight and next Monday and Tuesday at the training sessions. If people aren't going to be there they can email their vote to me louise.barker@rcahmw.gov.uk

Note: your vote can be for any reason that you feel the club athlete deserves to be nominated. Vote for one male and one female.

League 2008 (thanks to Tony Wenlock)
Well done to everyone who qualified in the League this year and thank you to everyone who sent in alternative optional races results. These have all been compiled and the final league table positions are available. League 2008 sees no changes in the top three positions in either the Male of Female tables. On the men's side the leaders are Peter Foale, John Evans and Clive Evans - all continuing to score in the 70's and 80's - 4th, 5th and 6th positions are taken up by Dave Powell , Kevin Holland and Tony Wenlock.

On the women's side we have Anita Worthing, Louise Barker and Glenda Roberts - everyone of them achieving high scores and even improving on their performances from last year. 4th 5th and 6th positions are held by Helen Stretch, Helen Williams and Bridget Parkinson - again each of them showing significant improvement against last year's scores. Also worthy of a mention are Shan Breese, Debbie Nash and Menna Stephens all of whom qualified for the first time this year.

Introduced for the first time this year 40 people took part in the Trail league proving that there is a healthy appetite for off road running amongst club members. The top three men are John Evans, Tony Wenlock and Geoff Oldrid. Honours on the women's side go to Helen Stretch, Bridget Parkinson and Shan Breese.

Prizes will be presented at the Awards Dinner on January 17th.

Welsh Castles Relay from Caernarfon to Cardiff (thanks to Kevin Holland)
If you're interested in making up a team to run in the Welsh Castles Relay from Caernarfon to Cardiff (13th/14th June) please email me k.holland@aber.ac.uk Twenty runners are required to make up a team which can comprise either men, women or mixed. The average length of the 20 legs is about 10 miles. Further details to follow.

Junior Update (thanks to Jane Thorogood)
Elinor flew out to Australia last Friday with Team GB to the Olympic Youth Festival. She is currently spending nine days acclimatising in Brisbane at a British Triathlon pre-competition training camp, then will be flying to Sydney to the Olympic Festival. She is due to race in the Individual Junior Triathlon on the 16th January and then again in a Team Triathlon Relay event on the 17th January. She is part of a 200 strong team of GB athletes competing in a variety of Olympic events, and is one of three GB girls in the Individual Triathlon event.

Race Results…

Crown to Crown – Pitsea, Essex (thanks to Martyn Saycell)

Back on Boxing Day 2007, my father in law said "this time next year we'll be running on boxing day" yeh, right I though as I demolished another mince pie. Roll on 12 months and there I was, freezing in a park I can't even remember the name of with 150 other runners raring to go.
A long time back I realised that my dream of crashing through the winning tape of a race was never gonna happen so I was running for pride in a family competition against my sister in law (Katie), father in law (Ray) and future brother in law (Dave) - Anita faked an injury and didn't run (pregnant! what ever next!)
As the whistle went I sprinted off with the grace of African Hippo, dodging potholes, gates, frozen puddles, horses and family members. The route was a mix of road, trail, mud grass and only 5km.
Everyone had warned me about the tough hilly finish, one look prior to the race made me regret the extra Christmas pudding I had eaten at midnight. As I powered up the hill toward the finishing funnel there wasn't a family member in site, had they beaten me? course not! I might not have got first place but I had a mighty big grin eating my boxing day lunch knowing I was the fastest at the table.
Martyn- 23min 54sec
Dave - 24min something
Ray - 26min something
Katie - 28min something
Roll on the 2009 Boxing day challenge.

2009 Club League…

(This information is available on the club league section on the website)

Club dates for your diaries…

2009
17/01/09 – Annual Club Social, Aberystwyth Golf Club
25/01/09 - Corus, Port Talbot (5 mile road race) West Glamorgan League Cross Country Race.
31/01/09 – Twin Peaks Meeting 10.30am @ Varsity.
01/02/09 – Welsh Cross Country Championships, Builth Wells.
03/02/09 – Club Meeting 8.15pm @ Belle Vue Royal Hotel
22/02/09 - Gnoll Estate, Neath, West Glamorgan League Cross Country.
01/03/09 - Pontrhydyfen, north of Cwmafan, Port Talbot, West Glamorgan League Cross Country.
02/08/09 – Aber A.C. Borth 10k
11/10/09 – Aber A.C. Twin Peaks Race
16-17/10/09 – Bunkhouse Weekend, North Wales.
13/12/09 - Aberystwyth 10k

--------------------------------------------------------------------------------
If there's anything you would like posted just e-mail me at: aiv@aber.ac.uk

The information provided on this and other pages by me, Anita Saycell aiv@aber.ac.uk, is under my own personal responsibility and not that of the Aberystwyth University. Similarly, any opinions expressed are my own and are in no way to be taken as those of A.U.