Interval Training video

Many thanks to Richard for this training video.

 

http://uk.youtube.com/watch?v=JMqmVjeIR_g

 

Though to be honest I can't remember interval training ever being that much fun!
 

Black Bun Run

This will take place at the usual time and place - 7:00 pm New Years
Eve, meeting at the Masons Arms.

See you there.

A Few More Runs Before Christmas...........

The third of the Borders Cross-Country Series took place on Sunday in
Galashiels, with the cold weather failing to deter the 95 junior
runners and 138 seniors who took part in the event.

Dunbar Running Club had a number of members in both events, with HELP
also fielding several runners.

In the junior event Innes Ogilvie finished in 17th place in 16:03,
with Cameron Law coming in with a time of 16:17, again closely
followed by Callum King who tied with Bruce Lindsay in 16:30. Elliot
Mullen, 17:07; Hamish Law, 17:11; Joanne Lindsay, 17:23; Katie Watson
(HELP), 18:29; Cory Smith, 18:55; Joe Kowbel, 20:28; Poppy Ives,
20:34; Rachel Lindsay, 21:22; Kirsty Wilson, 21:56; Jessica King,
22:05; Rachel Watson (HELP), 22:33; Megan McLaren, 23:23; Katrina
Maguire, 23:51; Gemma Bolton, 23:57; and Rebecca Turner, 25:48 all
finished well.

In the senior race Ian Sills of Dunbar came in 12th overall in a time
of 26:43; with Stuart Hay and Andrew Crichton having a close
competition, finishing in 27:26 and 27:31 respectively. Colin Menzies
was only twelve seconds behind, followed by George Gilhooley, Finlay
Smith (HELP), Ross Combe, Ian Rowland, Peter Probin (HELP), Steve
Pattison, Rona Anderson, Julie Oswald (HELP), Fred McCain (HELP), Anne
Hay, Ruth Watson (HELP), Jamie Cherrie, Lisa Menzies (HELP), Mary
Pattison, Judith Donaldson (HELP) and Scott Turner.

The previous Saturday had seen several of the athletes taking part in
the Scottish Athletics East District Cross-Country Championships at
Stirling. Anne Hay completed the senior ladies race in 31:00 with
George Gilhooley and Stuart Hay of Dunbar taking part in the senior
mens race. HELP were represented by James Baird, Fred McCain, Paddy
McDonald, and George Armstrong. Musselburgh Athletics Club were
represented by Gordon Eadie and Stewart McConnell.

Some of the athletes joined their club members the following day for
Dunbar's annual Festive Half Marathon and 10K. Several runners
dressed up for the fun event - Steve Pattison and George Armstrong
going for the full Santa regalia - run through parts of John Muir
Country Park, Lawhead and by Knowes Farm, enjoying refreshments
afterwards at Hallhill Healthy Living Centre.

AMSTERDAM MARATHON

"A little mouse with clogs on
Well I declare!
Going clip-clippety-clop on the stair" *
 

Well, hopefully not too many mice with clogs, going "clip-clippety-clop" but lots of Dunbar Runners with trainers on going "plod-ploddity-plod".

 

Yes folks, next year we want to see as many Dunbar Runners as possible at the ING Amsterdam Marathon.

 

The race itself is on 19th October 2008 and registration opens on 9th January 2008. So there is more than enough time for anyone to train, and there is lots of notice as well, so any excuse for non-attendance better be a good one.

 

Details and entry forms HERE.

 

 

* For the very young among us that's from Ronnie Hilton's "A Windmill In Old Amsterdam" from the days of steam powered radio  :-)

 

 

 

 

 

FESTIVE HALF - RESULTS

10K
Position	Name	Club	Handicap	Run Time
1	Lisa Menzies	HELP	01:04:00	00:57:32
2	Val Herring	DRC	01:04:00	00:59:54
3	Roy Menzies	HELP	01:04:00	01:01:28
4	Gordon Eadie	Musselburgh	00:52:00	00:49:40
5	Jane Timms	ELT	01:04:00	01:01:43
6	Tony Segal	Musselburgh	00:52:00	00:50:15
7	Jamie Cherrie	DRC	00:52:00	00:52:02
8	Jan Oliver	Musselburgh	00:52:00	00:52:40
9	Grant Noble	DRC	00:38:00	00:41:44
10	Sandy Wallace	HELP	00:46:00	00:53:32
11	Steve "Father Christmas" Pattison	DRC	00:46:00	00:55:18
Half
Position	Name	Club	Handicap	Run Time
1	Fiona Brewster	DRC	02:15:00	02:11:52
2	Theresa Leslie	DRC	02:15:00	02:11:52
3	Judith Donaldson	HELP	02:10:00	02:08:08
4	Scott Wallace	HELP	02:00:00	01:58:10
5	Paddy McDonald	HELP	02:00:00	01:58:10
6	Neil Scott	HELP	02:00:00	01:58:10
7	Neil Jones	DRC	02:03:00	02:01:10
8	George "Santa" Armstrong	HELP	02:00:00	01:59:22
9	Julie Oswald	HELP	01:45:00	01:44:32
10	Rona Anderson	DRC	01:45:00	01:44:32
11	Claire Simpson	HELP	02:10:00	02:09:56
12	Sheila Morrison	DRC	02:03:00	02:03:19
13	Hannah Stevens	DRC	01:50:00	01:51:58
14	Andy Anderson	DRC	01:50:00	01:52:06
15	Stuart Hay	DRC	01:23:00	01:25:12
16	John Hughes	HELP	01:50:00	01:53:22
17	Richard Bolton	HELP	01:45:00	01:48:25
18	Ian Sills	DRC	01:19:00	01:22:44
19	Anne Hay	DRC	01:45:00	01:49:33
20	Ian Murphy	HELP	01:45:00	01:49:48
21	Frank McPartland	HELP	01:37:00	01:43:23
22	Finlay Smith	HELP	01:28:00	01:39:49
23	Alan Proudfoot	HELP	01:28:00	01:52:09

Viva Las Vegas!

The second of the Borders Cross-Country Series took place on Sunday,
with Dunbar Running Club hosting the event, which was held in John
Muir Country Park.

Dunbar juniors were again well represented with Alex Noble finishing
in 15:47, with Cameron Law coming in with a time of 16:48, closely
followed by Callum King in 16:50. Other excellent performances were
put in by Elliot Mullen, 17:42; Joanne Lindsay, 18:01; Nicole Turner,
18:51; Cory Smith, 19:01; Jessica Duncan, 19:08; Andrew Taylor, 19:31;
Katie Proudfoot and Joe Kowbel, 20:09; Poppy Ives, 21:16; Gemma
Bolton, 23:25; Megan McLaren, 23:44; Kirsty Wilson, 24:02; Isabelle
Taylor, 24:16; Katrina Maguire, 24:32; Claire Denholm, 25:27; Mark
Reilly, 26:48; Jessica King, 26:52 and Rebecca Turner, 26:58.

In the senior race Keith Hood of Corstorphine triumphed with a time of
26:19, with David Cavers of Teviotdale just 6 seconds behind. George Gilhooley of Dunbar came in 6th overall in a time of 28:19 and Grant
Noble of Dunbar not far behind to take 10th place in a time of 28:47; with Andrew
Crichton having another excellent run taking 21st place in 29:24. Club
mates Richard Taylor, Rona Anderson, Steve Pattison,
Douglas Denholm and Mary Pattison completed the representation for
Dunbar.

On the same day Ian Rowland completed the Las Vegas Marathon and was
happy with his time of 3:01:17 taking 81st place overall.

Club mate Sheila Morrison recently took part in the challenging
Buchlyvie Half Marathon, finishing in a time of 2:03:15.

AND THE DISTANCE IS......

OK it's official.

After extensive research utilising the latest Geographic Information Systems (GIS) technology and base-data supplied by Ordnance Survey we can reveal that the town run is  10447.15 metres in length (that's 6.49 miles in old money).

 

Measurement was carried out three times and an average taken of the three measurements. Route was measured from lights at Countess Road Side to the side door.

 

Let that be an end of it Mr Sills.

 

Though no doubt arguments will still persist about whether it's harder going via West Barns first or via the "new houses".....

Sport Relief 2008

From Dave Haggart of Comic Relief :
We are currently planning Sport Relief 2008 and are recruiting
athletics and running clubs to organise Sainsbury's Sport Relief Miles
around the UK.

Sport Relief 2008: Warming up nicely

Friday 14th – Sunday 16th March 2008 will see three days of
entertainment, events and energy designed to challenge the entire
nation.

Sport Relief is back and one thing is already for certain: It's going
to be even bigger and better than before.

Your chance to be a part of the team

At the heart of the weekend will be the Sainsbury's Sport Relief Mile.
Last time round over 200 of our Mile events were organised in local
communities by people like you. This year we need your club to get
involved too.

Organising a Mile event can be an incredible experience - helping to
raise the profile of the club, whilst bringing the local community
together to be part of a huge, national campaign. And if that wasn't
enough you will also be helping raise money to transform lives here in
the UK and across the world's poorest countries.

Join forces with Sport Relief

And if it all sounds a lot to take on then don't worry we will be here
for you every step of the way. As well as providing you with loads of
event materials, posters and giving you your own section on our
website we also look after all of the event registration so that you
can concentrate on making your event as successful as possible.

To find out more about what is involved and to apply to be an
organiser go to www.sportrelief.com or call me on the number below.

Looking forward to hearing from you

Dave Haggart

Mile Events Co-ordinator
Comic Relief
Phone: 0207 820 6951
Email: d.haggart@comicrelief.com

CROSS COUNTRY RESULTS

Results for all the Borders Cross Country Series will be posted on the Norham website.

 

The Start of the Muddy Season

A number of Dunbar runners took part in the first of the Borders
Cross-Country Series on Sunday. Norham Running Club hosted the first
event in the calendar with a challenging course combining some steep
climbs, water crossings and muddy terrain.

Dunbar juniors were well represented with Alex Noble coming in 4th
overall in a time of 11:35 with Cameron Law building on his previous
good performance with a time of 12:52, followed by Lewis Ross in
13:15. Hamish Law (14:03), Nicole Turner (14:46), Joanne Lindsay
(15:18), Andrew Taylor (15:54), Joe Kowbel (16:25), Katie Proudfoot
(16:30), Gemma Bolton (16:49), Rachel Lindsay (17:27), Isabelle Taylor
(17:56), Kirsty Wilson (19:11), Megan Mclaren (19:17), Rebecca Turner
(19:53), Katrina Maguire (20:36), Claire Denholm (21:44) and Daniel
Sharp (22:00) all put in excellent performance.

In the senior race Ian Sills of Dunbar came in 5th overall in a time
of 24:21; with Stuart Hay taking 15th place in 25:33 and Grant Noble
close behind in 25:37. Club mates Stuart Symington, Richard Taylor
and Colin Menzies finished seconds behind, with new addition to the
club, Andrew Crichton finishing his first race 2 seconds behind Colin
in an impressive 26:30. Other Dunbar runners were Ross Combe, Steve
Pattison, Lauren Peffers, Neil Teather, Anne Hay, Mary Pattison,
Douglas Denholm and Scott Turner, who was also competing in his first
race.

Well done everyone - hope you didn't take too much of the Norham
course back home with you!