Track Intervals

Hi All,

Some will know that the V60 lads have started back on the track on (most) Tuesdays and Thursdays... basically doing 1,500 based intervals (our endurance is pretty well ok, although we do do longer intervals from time to time).

We do 1.5 miles jog warm up -- round the Quay and back -- then normally 4 x 100 metres strides at the pace we will be aiming at that day, the session itself, and finally 1.5 miles warm down again round the Quay.

After yesterday's session (300 metres x 5) x 2 (i.e. two 1,500 meter efforts at 5 minute (k) pace) -- with rests of course -- we wondered if other members of the club might like to join with us.

Our next session is on Tuesday, at 6pm, and will be a 'pre-race' --Totnes 10k the following weekend -- (200 x 5) x 2 again at 5 minute (k)pace (or as close as we can get to it (again with rests to recover). That means for each 200 interval we have a target 40 seconds (we don't always reach it)!! We all agree it's hard work but fun. The last interval yesterday none of us could catch Ray at all... he saved his best till the 10th interval!

No session next Thursday.

Hope a few can join with Ray, Jim, Bob W. and Roger week by week.

Roger R.

Haytor Heller

Five Exmouth Harriers were among the field of 139 runners who completed the Haytor Heller cross country race, approximately 6 miles of tough off-road running in the heart of Dartmoor, starting and finishing below Haytor Rock.

The race was won by Neil Holmes of Erme Valley Harriers in 42:01. Hugh Marsden was the first Exmouth Harrier to cross the finish line in 11th place in 46:44, followed by Paul Samways who was 16th in 48:09. Duncan Parkes was 35th in 53:56, with Jim Wyatt 78th in 62:38 and Dawn Teed 111th in 71:13.

(LT)

Tavy Town Relays ~ Thursday 17th July

Another outing for the Harriers V/60 squad members, this time to Tavistock for the evening relays through the park and around the River Tavy. Always well attended, this year there were 37 teams of 4, with the eastern side of the county being represented by a very hot South West Road Runners squad, in addition to ourselves.

Roger ran the first leg in a solid 6:34 (5:58 pace), handing over to Jim. Always a keen team member Jim did not disappoint with a creditable 7:22 (6:42 pace).

Senior super-vet Ray was our secret weapon on leg three, and he ran a superb leg to finish in 7:00 dead (6:22 Pace - where does he find the gas?).

Les ran anchor, with marathon training in his legs, but held together well with an 8:18 (7:33 pace). Total time 29:14 for the 4.4 miles.

The aformentioned SWRR squad obliterated the field to run 20:26, a new record! Hey, guys, that's inside 4:39 pace for the whole distance, including as it does two very sharp turns and a nasty uphill 300 metres. What a performance! Phew!!

On examining the age-related percentages, it turns out that Ray beat Roger into second place in the squad with 81.29% to Roger's 81.11% ~ what a great run, well done Ray.

Members of the V60 squad (and anyone else who fancies it) will be at the track again this coming Tuesday and Thursday. Two more of their weekly interval sessions seeking to add a bit more speed in their aim for better than their two successive bronzes in the Southern County Road Relays at Aldershot in September.

(RR)

Yeovilton 5k - Race 4

7:15pm tonight - 9th July at the Yeovilton Air Base.

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Only yours truly from the Harriers, but absolutely ideal conditions... light rain, but not cold. Best result this year as I finished in 19:27 (6:16 pace), 1st Vet/60. Not too far away from last year, but a long way from 2005 results. Did enjoy it!

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Heel still a bit sore... but much better than of late.

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First mile in 6:02, second in 6:15, and third in 6:27 (into the wind). The final 0.1 in 43 seconds. Much better than of late, but still a bit too quick over the first kilometer or so.

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(RR)

Erme Valley Relays, Charmouth & Launceston

The Harriers had a great turnout when they sent a large squad of athletes to the increasingly popular 4 x 2 ½ mile Erme Valley Road Relays at Ivybridge, and seven of the 73 teams who competed were from Exmouth.

Despite the weather, Exmouth had a very successful evening, taking three of the 16 team awards. They won both the ladies team categories with their “A” team (66:45) of Julie Gellender (16:35), Emma Dupain (17:21), Jo Darwood (15:44) and Hannah Dupain (17:05), and their “B” team (77:20) of Lorraine Croome (17:34), Katie Comer (19:36), Nicky Crook (20:15) and Lorraine Slight (19:55).

Exmouth also won the men’s V60 team award in 67:01 with John Perratt (16:42), Ray Elston (17:38), Roger Rowe (16:15) and Duncan Linklater (16:26). They have now won this category four years in a row, i.e. on every occasion since its introduction.

Exmouth’s other teams were their men’s “A” (56:10) of Shaun Lock (13:35), Hugh Marsden (14:04), Adrian Kearns (14:54) and Dave Stone (13:37), and “B” team (62:37) of Chris Dupain (15:20), A. Miller (14:42), Ben White (18:26) and Shaun Lock (14:09).

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The men’s V40 team (59:02) was Andy Johnson (15:30), Paul Samways (14:34), Pete McKeown (14:33) and Jon Croome (14:25).

Finally, the men’s V50 team (75:24) with Terry Oldham (18:15), Jim Wyatt (19:06), John Perratt (17:44) and Les Turner (20:19).

Congratulations to the overall winners, South West Road Runners men’s “A” team (52:25) and their anchor man, Tom Merson, who ran the fastest leg in 12:21.

Special thanks go to Exmouth team manager / timekeeper Dawn Teed who recorded the times for every one of her club’s runners, together with the team totals. Subsequently, her quick wits and rapid intervention enabled her to ensure that the trophies for the ladies “A” team, which had been incorrectly awarded to Plymouth Harriers, were retrieved and presented to the rightful winners, Exmouth. Well done, Dawn, for an excellent evening’s work!!

The Charmouth Challenge follows a hilly, multi-terrain course of about eight miles through coastal scenery, including an ascent of Golden Cap, the highest point on the South Coast. This year’s event took place in very wet and windy conditions and it was none too pleasant on the high, exposed ground.

There were 242 finishers and the race was won by Tom Fisher in 52:52. The two Exmouth Harriers, Hugh Marsden and Mark Thompson, came 8th in 57:20 and 31st in 62:50, respectively.

The Launceston Half Marathon, which was won by Kevin Heywood of Bideford A A C in 1:10:18, is fondly known as “the Real Beast of Cornwall” and starts and finishes in Coronation Park, Launceston. Exmouth Harrier Trevor Cope came 262nd in 2:11:18 and there were 327 runners.

(LT)

Forde Abbey XC

On Tuesday evening, 17th June, Exmouth Harrier Mark Thompson competed in the Forde Abbey Cross Country Race, coming 12th in 42:58 out of the field of 205 finishers, after a good performance. The winner was Garry Perratt of Axe Valley R C in 37:17. The weather was fine and the race involved 10 km of challenging cross country through the stunning Forde Abbey Estate, crossing meadows, rivers and woodlands in its idyllic corner of West Dorset.