Welcome to your Highwayman 'Club Hub'

Hi there... and a big welcome to your new Highwayman; we hope this will become an essential point of reference for all our members as we move to make information easier to find and more relevant to all parts of the club.

The Highwayman is designed to be a member focused 'club hub' where we will present and curate lots of information that we hope is interesting and informative - whether this be helpful video content, upcoming matters of club interest, news, or social information, we hope that you find it useful.

But who is 'we', well that's a great question and one that, over time, I hope to be able to answer as 'everyone'. Like all things with the club, passionate volunteers and supporters make everything tick; we cannot do what we do without them. We want the Highwayman to be an extension of this spirit and act as open forum for members to contribute compelling content - got a story to tell that others would find interesting?... let us know about it. Perhaps you have some great video tips on training or a particularly amazing yoga course that keeps you from seizing up like a bag of spanners, ditto, or maybe you have an issue that you are passionate about, let us know.

This is your Highwayman and everyone is very welcome!

Andy Hind - Co-Chair | Haywards Heath Harriers

Did you know...

A quick round up of what's happening!

Harriers Social Night

We are planning our next social event for early February. Details are being worked so watch this space! We are hoping to host this after the final XC League race in Bexhill - watch this space!

Latest Middy Report

Check out Michael & Paul's latest Middy report with all the action from the Coombes Farm Sussex Masters and parkrun.

Group Runs - Greg Hilton

Fancy a bit of group training on Sundays?. Greg Hilton is offerering Group Runs, ideal for Spring Marathon training. Check out the Group Runs section for detials.

Congratulations to Ian Dumbrell

Big shout out to Ian Dumbrell who has joined our brilliant coaching team having completed his EA certification. Congratulations Ian and we look forward to hill reps soon!

Welcome to Group Runs

This is the area of the hub where you can find out who has similar interests and targets to you. Or just decide that you want to run with someone else over a different distance at a slower or faster pace than you usually do. You can join a group for a regular training run – to keep yourself honest to your plans – or just dip in and out as you wish!

To help you decide, we’ve organised this under three headings

  1. Group Leader Offers – general training runs just cos it’s fun to run with someone else, usually Thursdays and weekends, in different locations winter and summer
  2. Target race and distance – group leaders organise training runs for specific times, races or distances.
  3. Club Impact – coached and or led sessions targeting such things as XC, SDW or even parkrun tourism, a monthly outing to a specific parkrun event.

We’d also like to hear news of what races you’re aiming for. Other Harriers might have entered too and it would be a pity not to share the experience with someone else, even if its just a lift when we are allowed to car share…. So, have you entered a run you’ d like to share with others here? If there’s enough interest perhaps we can get one of our esteemed Group Leaders to set up a group!

ACCESS GROUP RUNS -

Submit your ideas for stories to the Highwayman

Performance and Improvement

Coaches training updates

Keep up to date with our coaches and benefit from their training tips!

Coach Martin's training tips are shared on Beetroot Coaching Whatsapp Group - to join, ask the admin.

There will be coached sessions and group leader runs on alternate weeks.

Endurance Group Tuesday Training - Group Session - 25 January

Group Leaders will advise where to meet before you start your sessions.

Dates for the upcoming XC season:

25 Sep: Goodwood XC Relays - DONE 

16 Oct: XC League 1 Goodwood - DONE 

13 Nov: XC League 2 Stamner Park - DONE

4 Dec: XC League 3 Ardingly Showground - DONE

11 December: SEAA XC Champs - Over 40's - Croyden - DONE

8 January: Sussec XC Championships - Bexhill - DONE

22 January: Sussex Masters - Coombes Farm - DONE 

29 January: SEAA Cross Country Main Champs - Beckenham

12 Feb: XC League 4 Bexhill

Now that we are starting to resume competitions, we have taken the opportuity to update our Track & Field records spreadsheet. If you fancy a dip into the numbers, click here.

The Middy Report

This week's Middy is brought to you by Paul Cousins & Mike Parish

For the w/c 24 January 2022

Harriers Get Medal Haul At Sussex Masters Cross Country Championships

THE SUSSEX Athletics Masters Cross Country Championships took place on Saturday the 22nd January 2022. The location was Coombe Farm, Lancing at a natural forming bowl on the Downlands. Under the Sussex Athletics banner the event was attended by athletics clubs from across Sussex.

There were three planned races starting with the Masters Men over 50, over 60 and over 70 at 13:00. Followed by the Masters Women, over 35, over 45, over 55 and over 65 at 13:40. The final race of the day was the Masters men – over 40 at 14:25. All races were made up of two 2.5 mile loops with a five mile course overall.

This is a beautiful course in the East Sussex downland countryside. The race starts on a short flat course before rising slowing over the course of a mile to the top of the bowl with an accent of approximately. 400 feet. To the side of a cattle grid, it then starts to go downhill and turns right around the bottom of a field before starting to rise again arcing back to the cattle grid. At the grid you begin an amazing long swooping down hill section that takes back to either the second lap or the finish.

Harrier’s own Emma Singer had a stormer of a run in the vet women’s over 35’s race to finish in second place and winning a silver medal. She also finished third overall in the whole race!  It was Emma’s first cross country race for the Harriers club. The over 35’s women’s team also won the gold medal in the team event. The team comprising of Emma Singer, Gemma Morgan and Carys Hind.

In the over 45 women’s race the Harrier ladies finished fourth in the team event, led home by Lins Blain in eleventh place.

Marion Hemsworth also won an individual medal when she came a super second place in the women’s over 65’s race.

In the men’s race, Jamie Topping finished in seventh place overall. A super result as it was also Jamie’s first ever cross country race. The over 40’s men finished in fourth place.

In the over 50’s, the Harrier men finished in eighth place overall led home by Tim Miller in twelfth place.

A big congratulations to the Harrier’s over 60’s men who won Bronze, with Tim Hicks, Carl Bicknell and Mark Sykes.

Results for men’s race MV50: 1. Morris Tarragano, 29:07 Brighton Tri Club; 2. Stewart Gregory, 29:10 Portslade Hedgehoppers; 3. Paul Wishart, 29:31 Brighton Phoenix. MV60: 1. Dave Dunstall, 31:53 Seaford Striders; 2. Pete O’Connell, 32:10 Horsham Joggers; 3. Stephen Wigmore,  32:32 Horsham Joggers. Results for MV70: 1. Cliff Comber, 38:44 Horsham Joggers; 2. Andrew Haig, 40:44 Brighton Phoenix; 3. John Miles, 40:54 Chichester Runners.

Haywards Heath Harrier results: MV50: Tim Miller, 32:21; Dave Warren, 33:41; Mark Davies, 41:40; Michael Parish 46:58. V60: Tim Hicks, 34:30; Carl Bicknell, 37:18; Mark Sykes 37:29; Eric Hepburn 37:48.

Team results MV50: 1. Brighton Phoenix; 2. Arena 80; 3. Brighton and Hove AC. MV60/70: 1. Horsham Joggers; 2. Brighton and Hove AC; 3. Haywards Heath Harriers (Tim Hicks, Carl Bicknell and Mark Sykes).

Results for ladies race FV35: 1. Emma Footman, 31:45 Worthing and District Harriers; 2. Emma Singer, 32:20 Hayward’s Heath Harriers; 3. Jenna French, 32:32 HY Runners. FV45: 1. Dani Tarleton, 32:02 Arena 80; 2. Sue Fry, 32:31 Eastbourne Rovers AC; 3. Paula Blackledge, 33:13 Brighton and Hove AC. FV55: 1. Geraldine Moffat, 34:08 Portslade Hedgehoppers; 2. Caroline Wood, 34:29 Arena 80; 3. Nadia Anderson, 36:38 Chichester Runners & AC. FV65: 1. Helen Dean, 37:26 Chichester Runners & AC; 2. Marion Hemsworth, 45:11 Haywards Heath Harriers; 3. Sue Baker, 47:02 Chichester Runners & AC.

Haywards Heath Harriers results: FV35: Emma Singer, 32:20; Gemma Morgan, 38:20; Carys Hind, 48:42. FV45: Lindsey Blain 37:15; Jacqueline Barnes 41:34; Katherine Buckeridge 42:11; Sarah Hamilton 43:37; Shelagh Robinson, 44:25. FV65: Marion Hemsworth, 45:11.

Team results for FV35: 1. Haywards Heath Harriers (Emma Singer, Gemma Morgan and Carys Hind). FV45: 1. Arena 80; 2. Arena 80 B; 3. Brighton and Hove AC. 4. Haywards Heath Harriers (Lindsey Blain, Jacqueline Barnes, Sarah Hamilton). FV55/65: 1. Arena 80; 2. Chichester Runners & AC; 3. Brighton and Hove AC.

Results for men’s MV40: 1. James Baker, 25:53 Chichester Runners; 2. Mike Houston, 26:02 Chichester Runners; 3. Toby Meanwell, 27:08 Lewes AC.

Haywards Heath Harriers results: MV40: Jamie Topping, 28:30; Marcus Kimmins, 29:14; Andy Hind, 30:12; James Moffat, 30:18; Simeon Wishlade 32:57; Greg Hilton, 34:15; Chris Faulkner, 37:33.

Team results for MV40: 1. Brighton Phoenix; 2. Lewes AC; 3. Brighton and Hove AC; 4. Haywards Heath Harriers (Jamie Topping, Marcus Kimmins, Andy Hind and James Moffat).

Harrier’s Parkrun Round-up:

Parkrun wins for Harvey Alcock and Sean Duff. Lots of personal bests with Katie Reed, Ian Tomkins, Jonathan Beckett and Ben Duncan.

Clair parkrun: 1st Harvey Alcock 18:59; 3rd Pete Francis 20:24; 6th Simon Robinson 20:54; 12th Paul Cousins 22:03; 18th Katie Reed 23:03 (pb); 25th Jason Robinson 23:32; 40th Phil Scott 25:18; 97th Carl Bicknell 31:13.

Preston Park parkrun: 68th Ian Tomkins 22:09 (pb); 231st Michael Essex 26:27.

Hastings parkrun: 40th James Smyth 22:12.

Hove Prom parkrun: 7th Jonathan Beckett 17:43 (pb); 237th Rosie Beckett 25:45.

Worthing parkrun: 9th Ben Duncan 17:04; 10th Russ Mullen 17:13; 164th Chris Glanfield 24:27.

Hogmoor Inclosure parkrun: 24th Abby Ross 23:04.

Ifield Mill Pond parkrun: 1st Sean Duff 19:34.

The Longer Read... Michael Burke - Running Man

Words Michael Parish | Pictures Michael Burke

COMING OUT of lockdown Haywards Heath Harrier ultra-runner Michael Burke set himself some challenging targets. Three ultra runs over extremely hazardous terrains and distances.

There are so many aspects to the events that Michael covers from the physical ability to run the distances he does, across the terrain that is desolate and dangerous and the mental ability to cope with it. The greater the distance the more you have to be in the right place mentally due to the time you are spending on your own and exhaustion that it puts your body through. On top of that with the runs spanning up to six consecutive days there is little chance of any real recovery.

Michael normally runs in support of Mind the mental health charity but this year he has been running in support of Macmillian cancer support in memory of his mother who he lost to cancer in July. This makes these runs a lot more personal for him.

Montane Spine, Saturday 19th June 2021 at 16:00 hrs.

Highly regarded as one of the world’s toughest endurance races over the Pennine Way National Trail. The route is 268 miles (429km) from Edale in Derbyshire to Kirk Yetholm, Scotland, tracing the backbone of England. It crosses some of the finest upland landscapes in the country, from the Peak District, through the Yorkshire Dales, across the North Pennines and over World Heritage-listed Hadrian’s Wall, on the remote Cheviot Hills and, ending at the village of Kirk Yetholm.   The event is run over five continuous days of running and the clock doesn’t stop for rest, food or sleep.

Results: 1st Keith, 77:34:52; 2nd Troupe, 80:28:35; 3rd Leavesley, 91:39:06.   Michael finished the event in 8th place overall and 7th male finisher with a time of 99:35:23.   Michael said: “I completed it in 4 days and 3 hours and only managed about 9 hours sleep during the event.”

The Montane Lakeland 100, Friday July 23rd 2021, 18:00

The Lakeland 100 ‘Ultra Tour of the Lake District’ is the most spectacular long distance trail race with a circular route that encompasses the whole of the Lakeland fells, includes in the region of 6300m of ascent and consists almost entirely of public bridleways and footpaths. The route starts in Coniston and heads South before completing a clockwise loop which takes in the Dunnerdale Fells, Eskdale, Wasdale and Buttermere before arriving in Keswick. From here the route heads to Matterdale and continues over to Haweswater before returning via Kentmere, Ambleside and Elterwater to the finish at Coniston.

The event is continuous in nature, competitors don’t have to stop or sleep on the route and the winners are generally expected to finish close to the 20-hour mark. The overall time available for the route is 40 hours so sleep at intermediate checkpoints is possible, but time was not on Michael’s side.

Results: 1st Mark Darbyshire, Veteran40, 19:10:27; 2nd Marcis Gubats, Open, 20:46:42; 3rd Rory Harris, Veteran40, 21:26:00; Michael finished 128th with an amazing time of 33:03:40.

Dragons Back Monday 6th September 2021

The Dragon’s Back Race was a five days event run across mountains from North to South Wales.   Running from Conwy to Llandeilo, with ascents in it that add up to twice the height of Mount Everest.

In August 2020 the organisers, Ourea Events, released the news that the 2021 race would mark a step change in the evolution of the event with the addition of a sixth day, which would see the race finish at the iconic Cardiff Castle.

This made the event 236 miles (380km) and an ascent of 17,400m (57,087 feet). Throwing in the extra day, miles and ascent was a real physical and mental challenge for Michael to overcome.

Day one, Conwy Castle to Nant Gwynant 30.5 miles (49km) and 12,467 ft (3800m). Day two, Nant Gwynant to Dolgellau 36.5 miles (59km) and 11,155ft (3400m). Day three, Dolgellau to Ceredigion 43.5 miles (70km) and 11,155 ft (3400m). Day four, through Elan Valley 43 miles (69km) and 7,546 ft (2300m). Day five, into the Brecon Beacons National Park 43.5 miles (70km) and 10,499ft (3200m). Day six, to Cardiff Castle 39 miles (63 km) and 4,265ft (1300m).

Results: 1st Simon Roberts 45:42:11; 2nd Russell Bentley 47:08:55; 3rd Matt O’Keefe, 52:08:13. Michael said, “Of the 367 participants who joined me on the start line, only 90 finished. Of those 24% of finishers, I came in 41st overall, 37th male and 11th in the age category”.

So far Michael has raised almost £1500 for Macmillan Cancer Support, the charity his mum asked him to support. She was Michael’s biggest race fan and loved to dot watch satellite track him during these long runs, www.justgiving.com/fundraising/michael-burkedbr2021.

Michael Burke receiving his finisher medal on the Lakeland 100.

Looking After Yourself

Coach Martin talks about... trusted information and its role in injury prevention

There are many videos available online and many weekly publications, books, courses, and people making money on what works for them in training all with a subtext that this will work for you too.

So what I’m aiming to do on the 'Club Hub' is surface content from EA (England Athletics) a trusted source, and point out some sections for you which are worth looking at. It won’t necessarily be all “correct” as there are differing views about training even with professors for example studying the same areas.

In this week’s video for example, I think there will be broader views expressed about the value of cool down but that doesn’t stop me from recommending this as a great watch.

So, one of the most recent additions EA coaching website is a series the topic of “ Beat the Physio and how to avoid injury”.  There are four parts to this, about an hour in total but don’t panic if you don’t want to watch them all, I’ll give a few pointers for you on what I think are the “must watch” bits!

It’s not the catchiest of titles to attract athletes is it! You might think it’s all about what you’re doing wrong. Well maybe it’s not that you’re doing something wrong, but perhaps it’s not seeing the context and value that it can bring to you. So when I’m coaching with warm up, range of movement, drills, I sometimes wonder if I’ve got the group’s attention, or if you’re thinking “let’s get on with the session, I’ve come here to run!”

What I like about this video is that the physio - great credentials by the way, a former Royal Marine and international at 800m (under 1:50) also with pbs of 14:54 for 5k and 70:17 for HM sets out the reasons why we coaches include some aspects in training sessions, and why as runners you can also benefit from thinking about these things too.

This is about 18 mins long. If that’s too much for you in one go, for me the must watch 6 mins or so are: the sections about warm up and cool down (approx 9 to 11 mins in) and a fab summary about mobility from 14 mins to the end.

There were a couple of real gems:
- how to design the right stretches for you based on your relative flexibility now - strength or stretch?
- fitting things into every day life such as balancing on one leg whilst brushing your teeth (Mullen, T. used to do squats fyi)

That’s not to say that choice of footwear and running surface won’t catch your eye!

Coach Martin 

Athletes in profile... say hello to Andy Hind

Words Rob Watts / Pictures Andy Hind & Greg Hilton

Andy Hind only joined Harriers in 2017. But in just four years he has jazzed up the club’s online and social media presence and rebooted the club’s newsletter. In another exclusive Highwayman interview, our new co-chair bares more rather than we expected.

So, Andy. That accent. Let’s face it you’re not from round here, are you?

No, I’m from Kendal in The Lake District.

Ah, so you’re like one of those grizzled fell runners whose been scoffing mint cake and sprinting up Scafell Pike since the age of six - right?

Err, not quite. I did spend the first 20 years of my life in Cumbria, but never ran apart from at school. The following 20 years I spent mostly in London eluding exercise almost entirely. Much of my spare time back then was spent playing in bands. The main one was Iodine – so called because we thought we were an irritant to the eyes. It was actually my wife Carys who got me running. Back in 2013 she was training for the Brighton Marathon. I went on a 5K run with her and then started training for my own races. I was soon hooked.  

So how did you end up joining the Harriers?

You can blame Barry Tullett for that. We moved to Haywards Heath at the start of 2017 and one Saturday morning I got into a sprint finish with him on the downhill section of Clair parkrun. I’d started taking my running more seriously and Carys and I had recently moved down from London… we were hoping to meet new people. Barry had seen a bit of promise in me and I really liked the way he sold Harriers to me. To be honest, until then I’d never felt I was good enough to be a club runner.

And were you?

Well, I remember my first Harriers session – 400m reps at Whiteman’s Green. I was a bit too eager to impress. I went off like a rocket and was cooked after 200 metres on the first rep. I’m not sure I’ve entirely got my head around pacing to this day. When doing a recce of Leg 7 of the South Downs Way Relay recently I ended up running two minutes faster per mile than planned. Yes, I’ve got some work to do on pace discipline.

Give over, you’re being modest now. You ran the 2019 Gatwick Half Marathon in 1:23 and broke 18 minutes for 5K at Ardingly back in May. Are those the races you are most proud of?

Nope - I was most happy with my 2019 Mid Sussex Marathon time - 2:52. That’s the only time I’ll ever go sub three hours for a marathon! We had a load of Harriers doing those events that year. I knew the routes and it was really nice to finish high up the field. By complete chance I finished ninth in each of the three races.

And what about actual marathons – those not spread over three days?

Ah, I’ve got unfinished business there. I’ve done three: London, Brighton and Manchester. None went completely to plan. Let me show you.

Andy, why are you taking your top off?

So this tattoo here on my chest is for Brighton – double cramp, blew up, hated everything and, as you can see, I ran 3:26. At the end it was 50/50 whether I picked up the medal or was sick on the stones.

Charming. And this next tattoo. What’s that for?

London. 3:39 in 2016 – I got badly blocked at the back of the field. And then this tattoo here is for Manchester in 2018. That wasn’t a picnic either. I had a hamstring niggle a week before and my body wasn’t happy with me for running. There was a PB of 3:20. However, I couldn’t run again for another six months.

Ouch. You can probably put your top back on again now, Andy. But it’s not just marathons where you have unfinished business, is it? You’ve recently become co-chair of the club. What are you hoping to do with this role?

Three things really. First, I’d like more people to get the enjoyment out of Harriers that I have. That means increasing membership. But to do that we need to increase the number of coaches – which is the second thing we’re working on. We’ve already made headway with the Leaders in Running Fitness (LIRF) programme, but like many clubs we need more accredited coaches. Thirdly, a proper athletics track could be a real game changer for the Harriers. It would be fitting for a club of our stature to have access to a decent track all through the year. There are plans for such a facility and the club is working with other parties on pushing this forward.

Blimey, you sound like you know what you’re talking about on all this…

Ha! Well, I come from a communications background and began getting involved with the Harriers’ social media and website a couple of years ago, initially making it easier for people to see our site on their mobiles. I found that really rewarding and it has been a big part in why I decided to start my own business earlier this year. In 2019 I was made redundant from a senior comms role in the music industry and the voluntary work on the Harriers’ online presence played a big part in shaping my thinking about what sort of work I want to do in the future.

And what’s that?

I really enjoy building websites and providing advice about digital marketing to start-ups and established businesses wanting to get online.

Go on then, what’s the new business called?

Running Commentary, of course.

I suppose it had to be. 

-----

Age: 45

Years running: Eight.

Years a Harrier: Four.

Favourite distance: Off-road 10K.

Favourite event: Mid Sussex Marathon Weekend.

Proudest moments: V40s Sussex Cross County Bronze medal – first competitive medal.

When not running: Music, gaming and craft beer. 

Get to know your Coaches and Group Run Leaders

This talented bunch of volunteers are all EA qualified coaches or Leaders in Running Fitness (LiRF's) and give their time week in week out supporting the club!

Coaches

Mike Bale

Head Coach (Throws)

Coach Martin

Endurance Coach

Marion Hemsworth

Endurance Coach

Ian Dumbrell

Endurance Coach

Linda Tullett

Junior Coach

Leaders in Running Fitness (LiRF)

Endurance Run Leaders 

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Ben Gibson

Group 1 - LiRF

Andy Hind

Group 1 - LiRF

Matt King

Group 1 - LiRF 

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James Moffat

Group 2 - LiRF

Greg Hilton

Group 2 - LiRF

Barry Tullett

Group 1 - LiRF 

Julian Boyer

Group 2 - LiRF

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Andy Dray

Group 3 - LiRF

Ian Dumbrell

Group 3 - LiRF

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Mark Sykes

Group 4A - LiRF

Liz Earley

Group 4A - LiRF

Hannah Gibson

Group 4A - LiRF

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TIm Hicks

Group 4B- LiRF

Carl Bicknell

Group 4B - LiRF

Graham Kenward

Group 4B - LiRF

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Michael Parish

Group 5- LiRF

Marion Hemsworth

Group 5 - LiRF

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Paul Cousins

Under 18's - LiRF

Interested in helping the club with coaching? Get in touch

From the archives... explore the back issues of the Highwayman

Keep up to date across our social media channels

There are many ways to keep in contact with the club.

We are represented across social media on Twitter, Facebook and Instagram and there is also a Strava Haywards Heath Harriers Group that is a great way to get inspiration and show your support for your fellow team mates.

Our other channels include email and various dedicated club Whatsapp groups. 

Interested in joining our social media team?

 

Our very own page dedicated to Haywards Heath Harriers. Reports, news and community. Give us a page like!

Twitter

Bringing real time race reporting and club action. Tag us with  #haywardsheathharriers #beetrootarmy

Instagram

If pics are more your thing, check out the club feed. Tag us with  #haywardsheathharriers #beetrootarmy

Strava

Follow and lavish kudos on your club mates with our very own Haywards Heath Harriers Strava Group.

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