Hi everyone,

We are still excited at how well-supported the Invitation 5k was: we had 103 runners (including a member of the public who joined in - yes, we tried to recruit him!), 21 marshals /timers /first aider /vehicle support, plus catering crew, cake bakers, photographer and other helpers. It was a fantastic team effort and thank you to everyone who was involved in whatever way, including those that turned out to run it too, but special thanks to Simon T who organised it so superbly. Dunstable have said how much they enjoyed it and and appreciated the warm welcome they received. We feel encouraged enough to take this to the next level and the Development sub-committee will be discussing options and seeking your views in the near future. So, a big  thank you everyone!!

Lou and Speirsy

What else has been happening......

Club 5k:

We had another great turnout with Club 5k: we had a great turnout with 23 runners and 1st over the line was Ant Bown, in 2nd place Alexandra Silba (welcome both of you) and in 3rd place Nicola who did an amazing 2min 16sec PB!! There were also PBs for: Tracy C (1m27s), Helen S-P (1m22s), Annabel (41s), Jamie N (24s), Gordon A (24s), Andy J (22s) and Ed (11s). Also great to see Karen back and obviously on great form as only 26 secs off her PB.

Thank you to Georgie, Richard, Sophie, and David for marshalling. We all had a lovely social at the Engineer afterwards.

St Albans parkrun:

This month saw 13 Arrows race round the lake and PBs for Paul Goodwin (17:51) and John Rowlands (22:20) - well done guys! Others were Christine, David M, Tracy, Chitra, Patrick, Jamie D, Sophie, Joanne, and Andy W and Karen (with, we suspect, a small child in a buggy!).

We keep saying it, but they are short of volunteers over the coming weeks, so if you can spare some time on a Saturday morning 9-10am, please contact the organisers http://www.parkrun.org.uk/stalbans/futureroster/ This is such a good (FREE) event and could not happen without the volunteers.

St Albans Half Marathon It was a hot day, but that did not deter 21 Arrows from competing and doing some great times. Special congratulations to Andy J who took the prize for 2nd MV50 and to Steve, Ed and Justin for taking the 2nd place County team place.

Whipsnade Zoo Stampede 10k. Also racing in the heat that day was a select group of 9 Arrows and congratulations to Paul Goodwin, Gordon and Michael who took the prize for the 1st Team, and Norman who has returned in style at took 1st MV70 - excellent running Arrows!

Race Reports

See what we have at the end of this email, but please send your race reports to captains@harpendenarrows.co.uk (if you don’t send them, we are likely to have missed someone! ).  

Lots of potential races and events on the Arrows website.  Some are listed below (Club League races are highlighted in blue).  http://www.harpendenarrows.co.uk/web/index.php/race-list

26th June:  Club 5K
We'll be on the summer course on the Nickey Line, starting at the arches near the steps on Hollybush Lane, but we meet first at St George's. Looking forward to another great turnout and we'll need 5-6 marshals please, one of whom is prepared to go to the halfway point at Knott Wood.

Afterwards join us at the Engineer for a meal or just a drink  (all welcome even if you don't make it to the race). Please try and arrive a bit earlier than usual so we can sign you in and take your food orders.

At a loose end this coming weekend?   Plenty to choose from (or was)

28th June:  Welwyn 10k  http://www.welwyn10k.org.uk/

29th June: Herts Hobble 16 or 26 miles

This event is now full.  http://www.ldwa.org.uk/EssexAndHerts/E/12443/herts-hobble-2014.html

29th June: Luton summer series #1 - John O’Callaghan Memorial 5 Mile

The first in the series of three races (5 mile, 5k and 10k). This event is half in the grounds of Luton Hoo. You don't have to enter the whole series, but you do have to sign up for all three it before the first race if you want to do the series. There are individual and team prizes (Arrows have usually returned with a few bottles of wine) and this is a well-organised and friendly event. http://www.lutonac.co.uk/road-races-2014.html

6th July: Milton Keynes NSPCC Half Marathon

A fast, flat half and a Club League event. Enter at http://www.nspcc.org.uk/get-involved/join-an-event/get-active/running/milton-keynes-half/milton-keynes-half-marathon_wde79497.html.

13th July 2014: Luton summer series #2 - 5k

Held in Wardown Park, Luton. This is the second of the series, but you do not have to run them all. A well-organised and friendly event. http://www.lutonac.co.uk/road-races-2014.html

20th July 2014: Luton summer series #3 - 10k

Run through the beautiful grounds of Luton Hoo and return along Swan Walk. This is the last event of the series, but you do not have to have run the others to enter.  http://www.lutonac.co.uk/road-races-2014.html

26th - 27th July Thunder Run
There are some spaces in the Ladies 5 team and a mixed 8 team if you are interested, but we are now opening it up to non-Arrows so let Speirsy know asap if you want to  join in the fun - think Glastonbury for runners - all you have to do is run a few laps of a 10k course over 24 hours. Those that did it last year started out thinking they were ticking a running box and ended up having such an amazing experience that they could not stop enthusing about it for weeks and are going back this year.

16th-17th August: Herts Stroller (53 miles)

If you liked the Hobble but want a bit more of a challenge, then give the Stroller a try. You have to navigate your way between nine check points armed with your mug and map. They lay on food and drinks at the checkpoints (including 'breakfast' at the finish) for the princely sum of  £19. http://www.ldwa.org.uk/EssexAndHerts/E/12444/3rd-herts-stroller.html A couple of Arrows are already entered and we will provide support / cajoling / company should they want it! [You can walk it too over 2 days]

12th October: Herts 10k

Our most local race and one that we are also supporting in terms of organisation and marshalling, hence runners and marshals will all get 30 League points. http://www.herts10k.com/ Please keep the day free.

Club Away Event - Amsterdam 19th October 2014

It's NOT just a marathon, so please check out all the details at http://arrows.mailerlite.com/e2c1e1

If you haven't done a marathon before, going with the club is a great way to start. If you have, then Amsterdam is as flat as you might expect apart from the odd underpass so good opportunity for a PB.  Not up to a marathon? There is also a Half marathon and an 8k.

Quite a few Arrows are already signed up and mostly staying in the same hotel, so it is a great social event as well. 

16th November: St Neots Half Marathon

This was full within a few hours of opening, so sorry to those that have missed out. However, they do allow official transfers, so you may be able to get in nearer the time. http://www.riversiderunnersraces.co.uk/ It is an optional League race.

The Cross Country Dates for he Sunday League are out and need putting in your diary!

Oct 26th:  Broxbourne / Cheshunt
Nov 23rd:  Grovelands
Dec 7th:  Watford (May need marshalls)
Jan 11th:  Trent Park
Feb 15th:  Royston

The leader board is looking very interesting as we approach the halfway point of the year. Andy J is in the lead, but not so far behind is Ammon who is bing chased by Jen, Steve, Jillian and Georgie. It's all to run for!

Full results are posted at http://www.harpendenarrows.co.uk/web/index.php/activities/122-club-league-14 . 

It's never easy getting the results that come in different formats (and that are incorrectly spelt or wrong team names used), so please enter as Harpenden Arrows (if there are alternatives please overwrite them or contact the captains to liaise with the race organisers), If you do race swaps and they are not recorded in the results, we must be told about any them no later than a week after the event or they cannot count for either party.

June's Arrow of the Month is Pierre-Louis Gatti . Pilou is a great example what you can achieve when you put in the effort and he completed his first marathon in Paris (where else!) this year. Look out for him at parkrun where he is often seen accompnied by his son in a buggy. The full write-up is on the website at  http://www.harpendenarrows.co.uk/aotm  along with our past Arrows of the Month. 

Having seen or heard about a few people's issues with the recent heat during races, we wondered whether there was any advice we could give.  The following article (although with references to American races, etc) is relevant.  www.strengthrunning.com/2014/06/running-in-the-heat. 

Best little nugget in there is to run to EFFORT NOT PACE.  It's meant to be hard when racing in the warm, but not that hard. 

Hydrate before and after any exercise (have 300ml in the last 15 mins before).  Race or train well within yourself at the start and always convince yourself that you'll do that elusive negative split that you've been searching for all this time!

Tina & Colette's Specials and circuits

Tues 15th July: Circuits and cakes - for all (change of plan - there will be no Summer Southdown Special on this date).

July Summer Southdown Special 4 miles meeting outside the Co-op for 7:30 prompt departure - please check website for new dates

July Slow Run Special 5 miles leaving at 7:20pm promptly from St George's - please check website for new dates

Socials

Tues 15th July - Cake Night  after the run (and every 3rd Tuesday of the month)

Thurs 24th July  - meal or just drinks at the Engineer after the Club 5k. All welcome.

Thurs 31st July - off to the Engineer again after the Club 5k.

Arrows Kit

We are still trying to resolve some supply problems, but the kit should be available in the next few weeks. Please download an order form from  here and hand it in to Colin. We have vests, T-shirts, hoodies, hats and caps, but if you have some suggestions on other kit you'd like, contact the captains or Colin.

If you want some white iron-on letters for your race kit then Louise has them. There are some in stock and we will re-order from time to time (cost 13p each and full instructions provided).  Again - contact the Captains or Lou directly.

Supporters' flags

We now have some Arrows flags: 2 large ones (1.5m x 1m) that can be tied on railings or held on poles and several small handwaving ones. Please contact Louise if you wish to take them to an event.

Happy running,

Louise and Simon   captains@harpendenarrows.co.uk
 

Have you a race story to tell? Maybe you found a new event that people might be interested in, or you did your first event, or had a great /not so great time. Whatever it is, we would love to hear about it. Please send reports to captains@harpendenarrows.co.uk.