News from Bungay Black Dog Running Club

Winter Newsletter

Newsletter as a Word Document (Large file 2.6mb) - click here or as a PDF file(only 271kb) click here

Injury Prevention Course by Clare Carrick from Back in Motion Physio

The information received as a result of this course is available to all runners as a downloadable document, for individuals to read and familiarise themselves with the correct procedure should an injury occur

Injury Prevention Course Word Document - click here or Injury Prevention Course PDF file click here

Stowmarket

Double Dutch – 21 October 2007 (or should it be “Triple Dutch” – Ed)

On Sunday, 21 October, Robin Wilson, Bruce Rayner & Jim Cooper completed the Amsterdam Half Marathon. This was their first international outing following many local and national runs.

On a flat course and in good running conditions the runners completed the course just shy of one hour and forty minutes in positions 1279 (Robin), 1282 (Bruce) and 1288 (Jim) out of a field of almost 8,500. Sporting the latest ‘must have’ Amsterdam fashion (cellophane body bag in the shape of a condom worn over their red, light-weight, Black Dog running shirts) Robin and Bruce are shown soon after the completion of the run looking ridiculously fresh.(See picture below)

It was not an easy start to the run as the pandemonium and hullabaloo surrounding the event meant that the trio arrived towards the back of the field with less than a minute to spare (Editors note-it’s a Jim thing!!) and, with the very tight course making overtaking hazardous, it was a miracle that they managed to complete the run in such a reasonable time. The lads made full use of the time available in this marvellous city including visits to the Concertgebouw and the Van Gogh Museum. Other highlights included a pre run pasta party on the night before the run, a large breakfast (consisting primarily of hash browns), and the England- South Africa rugby final, which was available with Dutch commentary in a local bar even though the result was still the same. (And no window shopping! – Ed).

THE ORWELLIAN - 19 August 2007

The much publicised Club Run over the Orwell Bridge took place on 19th August and was dubbed The Orwellian. (River Orwell? ...... Ian? ........... Orwellian Britain? ............. Oh forget it!)

Vehicles were parked at the newly opened and highly recommended Suffolk Food Hall where participants later enjoyed their well earned lunch. Access to the bridge was via a public footpath leading north from the Food Hall followed by a fairly steep climb up the high grass embankment. A metal gate led us onto the footpath over the north side of the bridge which we crossed at a leisurely pace in the eastbound direction with a number of stops to admire the views and to wave to craft passing beneath the bridge. For those more used to running in the lanes of rural Suffolk the never ending noise from fast moving traffic on the A14 came as a bit of a shock.

Our descent from the east side of the bridge was by way of a gently sloping tarmac footpath which led directly to the Suffolk Coast & Heaths Path, which follows the banks of the River Orwell at this point. As it was a time of low tide we were able to run on the sands before performing a circuit of some steeply graded public footpaths through Bridge Wood. Pausing to hug a tree in the Orwell Country Park we retraced our steps back to the bridge ready for our westbound crossing. Sadly maintenance work had closed the footpath on the southern side of the bridge (engineers to blame as usual, Nigel) but we observed the flight of concrete steps which would have given us easy access. In contrast to our eastbound crossing, which had taken place in bright sunshine, it had now started to rain quite hard.

This did not impair the views in any way and a couple of stops were again made to admire them. A footpath across the fields led to hilly Redgate Lane and Vicarage Lane which delivered us to the charming village of Wherstead. (Not very far from “Jimmy’s Farm”) A concrete road provided the balancing descent as it led us directly back to the Suffolk Food Hall passing Wherstead Church en route.

The outing was thoroughly enjoyed by all participants as was the Thursday evening training run held at Halesworth on 9th August. This run, which was of exactly sixty minutes duration, took members on a tour of public footpaths and quiet country lanes in the Wissett area including Bonners Farm, Grays Lane, Bleach Farm and Mill Road. Neil Thomas, who ran immediately prior to starting a night shift, later told me that he was so invigorated by the run that it led to his most productive night shift ever! If that isn't an incentive to attend Thursday Club Nights then I don't know what is!

Ian Taylor.

Bungay Black Dog Running Club 10K Summer Series Race III – Wednesday 1st August 2007

It was a perfect Summer’s evening for a mid-week 10K – still, cool and dry – hardly a cloud in the sky. 77 runners including 1 wheelchair athlete set off from outside the Artichoke PH in Broome, near Bungay at 7.30pm on the undulating out-and-back course through the picturesque Suffolk countryside. The course, renowned for personal best times, did not disappoint, with some excellent finishing times.

First over the line was Luke Allen (City of Norwich AC) in 33:41. The first lady finisher was Penny Edwards (Norwich Road Runners) in 41:17. The remaining category winners for this race were M40 – Richard Moore (Waveney Valley AC) – 35:29, M50 – Raymond Hill (Ipswich Jaffa) – 38:22, M60 – John Bone (Gt Yarmouth RR) – 43:18, F35 – Sandie Pottage (Bungay Black Dog RC) – 44:25, F45 – Bobbie Sauerzapf (Bungay Black Dog RC) – 48:28, and F55 – Veronica Manley (Wymondham AC) – 47:30. The overall series winners for all three races, with their cumulative times, were: Men: Richard Moore (M40) (Waveney Valley AC) (1:46:52), and Ladies: Penny Edwards (F45) (Norwich Road Runners) (1:33:29).

Congratulations to all of these winners!

The race was efficiently and seamlessly directed by Sue Potter of BBDRC, and the Club’s thanks goes to Sue, and all the runners, marshals, helpers and supporters, that made the evening such a success. Without you all our races would not be possible.

Broome 10km Summer Series – Wednesday evening July 11th 2007(2nd Event)

The weather conditions were good for running with a slight head wind on the last two Km on the way home, help to ease the evening humidity. This out and back course is a favourite for PBs in its own right due to the slight gradient in favour of the runners on the way home. True to form there was a good number of runners who had the satisfaction of achieving either an out right PB or a PB for the last five years.

With a record of pre entered runners to the event hopes were high that further entries on the evening would set a new record for entries since the event moved to this location two years ago. Organisers were not disappointed. There were 123 entered as the runners went to the start line out side the Artichoke PH. This broke the record set at the June 2007 event.

There were two starts for the event as the club was very pleased to accept an entry from Peter Downing who is a wheel chair athlete. Peter started one minute before the main field so that his start was not impeded by the main mass. When the main event moved off one minute later it was clear by the determination on the faces of runners that many were out to do their best.

The first runner was back across the finish line was Richard Moore, a Waveney Valley AC member who had a commanding lead and was an easy winner in 34min 54sec. Second in was Stefan Glaysher of City of Norwich in a time of 36min 05sec. This time was just 4 seconds slower than he did in the June race. Third man home was Kevin Lemmon running for Norwich Road Runners his time was 37min 27sec

In the male veteran class there were some very credible times.

M V 40 Winner was Stefan Glaysher City of Norwich in a time of 36min 05sec.
M V 50 Winner was Terry Epps of Wymondham AC in a time of 40min19sec.
M V 60 Winner was John Bone of Great Yarmouth RR in a time of 44min 55sec.

In the ladies events there were also some excellent times.

Jess Brooks for City of Norwich ran a very good race to take the ladies trophy with a time of 40min 23sec. Second lady home was Penny Edwards of Norwich RR in a time of. 40min 59sec. Penny was the ladies winner in the June race, but in spite of knocking 14sec off her time, she could only secure second place, but did win the F V45 class.
Third lady home was Ruth Sturgess of Wymondham AC in a time of 44min 18sec.

With a good number of ladies entered into the race there was close competition for the veteran trophies. It was a member of the host club that took the V35 trophy. Sandie Pottage a recent member to the club having joined last autumn when she moved house from Stowmarket, was a worthy winner. Sandie who is only now getting back into her running after having took a few months out, has the ability to improve her times in the coming months. The club is looking forward to having her in the cross country team this coming autumn.

Sandie approached the race with a “I am going to enjoy this race” mentality rather than a “I am going to do my best” one. In spite of this she finished with a credible time of 44min 58sec Female V 45 winner was Penny Edwards running for Norwich RR her time was 40min 59sec Female V 55 went to that amazing lady from Diss. Veronica Manley is well known in the running fraternity and there are many younger ladies that would be pleased with the times that Veronica does. She took the V 55 title with a time of 46min 56sec.

Norwich Triathlon

“On Sunday morning July 1st, 5 Bungay Black Dog runners took on their alter egos and donned their wetsuits to compete in the Norwich Triathlon which started at Whitlingham Lake at Trowse. An Olympic distance tri comprised of 1500m swim followed by 40k bike ride & then a 10k road run. With the rain falling heavily the competitors plunged into the lake for the swim. By the time of the transition to the bikes, the rain had eased off and the ride through to Woodton and back through the lanes was wet but less dangerous than earlier in the day. The 10k run was off road and finished with a lap of the lake itself. With 224 competitors taking part (183 men & 41 women) the event was very successful with Roland Shaw the 1st Black Dog back in 2hrs 30.19 mins in 62nd overall and taking 3rd place in his age category.

Terry Garrity was just behind in 2hrs 33.38 mins in 80th place (4th age category) & Andy Drinkell finished in 2hrs 54.31 mins in 153rd place (40th age category)

The womens race was very competitive with Ali Morton taking 3rd place in her age category to finish 20th overall in a very good time of 2hrs 52.13 mins but the star of the day was Sue Potter who finished in 2hrs 58.08 mins in 25th overall but taking 1st place in her age category.

Sue's dedicated training program over the winter months has reaped the rewards she deserves.

(Photo (right) of Sue, Ali & Terry at the finish of the tri)

On the previous Sunday 5 Black Dogs took part in the inaugural Fritton Lake tri with Ali Morton taking 3rd place in her age category with Tim Morton, Terry Garrity, Andy Drinkell & Martin Pottage finishing in 43,44,45 & 46th positions.

On the same day Roland Shaw took part in thee Harwich tri-sprint and can 1st in his age category. Well done to all the Black Dogs taking part."

Stowmarket 5 Miler

“On Friday June 22nd, four Bungay Black Dog runners competed in the 5 mile off road race in Haughley Park organized by the Stowmarket Striders. The two lap course through woodland & parkland is just under 5 miles and attracted a good field of 347 runners. Woodbridge Shuffler, David Miller, took 1st place in a time of 26.41 mins with Chris Chorley the 1st Black Dog to finish in 33.04 mins.(72nd).

Neil Thomas was next in 39.23 mins (181st) with David Punt & Bobbie Sauerzapf finishing together in 40.05 mins in 201st/202nd places. After the race the runners enjoyed a picnic of burgers & tea! Meanwhile, Ian Taylor had a packed weekend competing in races on Saturday (23rd) & Sunday (24th) down in Sussex. On Saturday Ian took part in the Downlands School 4.54 mile cross country race with, uniquely, the pupils acting as the mile markers. Ian ran a good race finishing 7th from over 60 runners in a time of 27.50 mins and received a trophy for 3rd Male Veteran.

On Sunday Ian took part in a totally different race, named the Heathfield Midsummer Murder 10k, which certainly lived up to its name with the second 5k taking in very steep hills. With the rain lashing down Ian took heart from the few spectators urging him on to finish over a minute faster than last year in a time of 40.51 mins in 33rd place from a field of 287 runners.”

Broome 10km – Wed Evening June 6th 2007

The first of Bungays 10Km Summer Series was held on 06-06-07. The weather conditions were perfect, it would have been impossible to have had them any better. A slight head wind out on the first 5Km and it on the runners backs on the way home. This light wind coupled with mild temperatures and a slight drizzle was a great boost for runners to gain PBs. This out and back course is a favourite for PBs in its own right due to the slight gradient in favour of the runners on the way home. With a record of pre entered runners to the event via the club web site hopes were high that further entries on the evening would set a new record for entries since the event moved to this location two years ago.

Organiser were not disappointed, there were 93 entered as the runners went to the start line out side the Artichoke PH. There were two starts for the event as the club was very pleased to accept an entry from Peter Downing who is a wheel chair athlete. Peter started one minute before the main field so that his start was not impeded by the main mass. When the main event moved off one minute later it was clear by the determination on the faces of runners that many were out to do their best. 34 minutes later the first runner was back across the finish line.

Carl Prewer one of many Lowestoft RR Club runners entered into the event was back in a time of 34.15. He was well clear of the rest of the field, having stamped his authority by the half way mark. In the male veteran class there were some very credible times. M V 40 Winner was Stefan Glaysher City of Norwich in a time of 36.01 M V 50 Winner was Raymond Hill Ipswich Jaffa in a time of 39.20 M V 60 Winner was Michael Smith Wymondham AC in a time of 46.51 In the ladies events there were also some excellent time. The winning lady cut things a little bit fine. Arriving 4 minutes before race start un changed and with no number she did a super fast change into kit as some one pinned her number on, then was escorted to the start line which was some 200 mts from the race HQ by none other than the clubs chairperson Margaret Burton. She arrived at the start line some what out of breath with one minute to spare. This though appeared to have no adverse effect on her run as Penny Edwards was a clear winner in a time of 41 .13

It was the host club that came away from the event with a very satisfying feeling.Their veteran ladies pulled of a clean sweep. This is the first time this has happened for the club at this or any event for at least 15 years and probably the first time ever. In the last two years the number of ladies joining the club has soured. 10 years ago there were two ladies now they account for one third of the membership. The ability of these ladies varies from those just wanting to do a 2 or 3 mile gentle jog to those that want to find what they are capable of. Some of those more dedicated ones have been attending the clubs two nights a week training sessions and putting in more sessions on their own or with friends. It is clear that these determined ladies are now a force to be reconded with.

To win their age categories in the largest field for some time is no mean achievement. F V 35 Winner was Sue Lowther BBDRC 47.47 Sue in winning this trophy sliced a large amount off her previous PB. Sue has improved her times consistently over the last year having taken off time from running after the birth of her son Peter F V 45 Winner Ali Morton BBDRC 48.49 Ali even surprised her self with this out standing run. Having run the previous Sunday in a 10Km at Woodhall Spa were the heat got the better of her and she had a substandard result. In just two days she had fully recovered and went on to take off over one minute from her PB. This amount of a PB is virtually unheard of from an experienced runner. Ali who is also a Tri Athlete will now be under the watchful eye of Ian Ash who is in charge of organising the teams for next months Mutford Relays. F V 55 Winner Judy Potter BBDRC 49.45 Judy who recently was awarded an England vest has won many race veteran categories in her time but she was so pleased to have company of her fellow club runners on the podium. It is now no longer left to just Judy to fly the club flag, she now has the company of other talented ladies.”

Ali Morton and Sue Lowther with their awards

Woodhall Spa 10km

14 Bungay Black Dog runners made the long trip to Woodhall Spa in Lincolnshire on Sunday June 3rd to compete in the 10k race. Leaving Bungay on Sunday morning in misty conditions the sun soon broke out and by the time the minibus arrived at the race HQ the temperature had soared to 24°c. The course offered little shade and most runners were down on their normal times but there were still over 700 finishers in the main race with 250 taking part in the 3 mile "fun run".

The 1st Black Dog to finish in 28th place was Ian Taylor in a very good time of 38.48mins with Chris Chorley next in 42.05mins in 65th place. John Wharton finished in 43.41mins in 83rd place with Richard Dye just behind in 44.07mins in 99th place. Tim Morton was next in 45.40mins (132nd) then Robert James in 46.43mins(146th) just ahead of Nigel Gilham in 46.57mins (157th). Colin Whale just failed to break the 50 min mark with a time of 50.32mins (250th) with Neil Thomas next in 51.46mins (297th) and Bobbie Sauerzapf hot on his heels in a time of 51.48mins (299th). Ali Morton finished in 51.55mins (303rd) with Sally Nicholls, returning after a break from running, finishing in 57.33mins.

Ellie & Sebastian Morton both competed in the fun run with Ellie running a very good race to finish in 29mins and Sebastian not far behind in 32mins, both finishing in the top half of the race and received medals for their efforts. After the race the Black Dogs enjoyed a drink and Sunday lunch at the local pub before returning to Suffolk

The Black Dogs at Woodhall Spa

The Black Dogs in Action

Race Reports
We would like to see all members that take part in any race get their name into print so if you take part in any races, let Nigel Gilham know your time, how you got on, what you thought of it and any info that could be printed in the newspaper on 01986 895979 or email Nigel He will ideally need the info by the following Tuesday to get it to the newspaper on time. Nigel is also responsible for the Club Newsletter so please send him any news, race reports, future events etc.

OFFICIAL CLUB KIT
All club members when competing in our club events or other clubs events must wear our official club kit i.e.T.shirt/Vest/with logo. Please see Sue Potter for her latest collection, which does include some very nice little red caps.