Men’s Newsletter – May

May Newsletter

Hi Gents,

I’m really not sure where that month has gone but for me it’s flown by and I’ve not been running half as much as you all are, this month has seen a swing from long to short, firstly well done to Johnathon Tither who started the month off with the Belfast marathon, and a week later I really felt for those taking on the Halstead Marathon, I’ve yet to tackle this one and I was seriously considering it this year until I see the weather forecast, Lee, Richard, Ben and Tom you have my utmost respect to run and finish in those conditions. Down the road another 12 of you took on the heat at Colchester’s 10k on super Sunday.

The following week 17 turned out for another excellent trail run at Alton Water, Charlie excelled to maintain his 100% record from 2 races, clear of the field by over 4 minutes, and he even went round again for the 2nd race running! Phil has moved into 2nd overall, even though he was beaten by 10 seconds in this race, how very frustrating that must have been! And previous champion Patrick has progressed to 3rd in the overall standings after his 4th place finish, and nice to see some new faces having a go, now let’s see if we can raise the numbers even more over the next 3 races, and show Rodger just how much we appreciate all the time and effort he put’s in to the trail runs.

The Harwich 5k and Micky Edwards series have begun, with some personal best’s achieved by Dave Iddon, John Ferdinand, Luke Groves, Jack Wicks, Matthew Jones, Gary Parker, and Colin Farmer, with our 2 newest both achieving a silver standard, Dave Goldsmith achieved a Gold standard and 2nd place to Mark Jasper, whose winning time of 18:23 sets the standard for the rest of the series. And Andy Fuller bagged a new pb in the 1st of the Friday 5 series, Well done guys I’m really looking forward to seeing even more personal best’s throughout June as you continue to work on your times.

How good to see Michael Simmons back in action at Hatfield 10k after a long injury lay off, I’m sure it won’t be long before we see him knocking on the pb door once again. Joined by Scott Young, and those pb men of the month Luke and Matthew both knocking a substantial amount of time off their previous times.

Club News

Coming up in June we have 3 Micky Edwards races, we had a really good turnout for the 1st one and it’s not too late to join in, come along on the 8th June, give me a 5k time and I shall slot you into the handicap start list. T-shirt prizes will be up for grabs for the heat winner, fastest time set by male and female as well as the yellow jersey for the current leader.

A track session has been booked at Ipswich Northgate sports centre on Friday 17th June, and the next trail run takes place on the 26th this time at Dedham, 13 miles long, which will be more like 15 for me if previous efforts are anything to go by.

Running a pb

With a huge choice of 5k races it’s easy to get carried away and try to race each one harder than the previous one, just be careful as this can and will lead to injury if you try to do your best at each one.

The effect on your body is intensified in the shorter races, and now is the time to pick and choose when to go hard and when to leave it, if you are a regular park runner but also want to do well at Harwich or our 5k races, take it easy on the PR or use for training, the best way to improve 5k speed is interval training, 400m, 800m and 1km reps. This will prepare your body correctly for high intensity, and help get the best out of you when you want it most.


It’s been a great month for newcomers, with Colin, John, Dave, and Gary Parker all hitting either personal bests or standards, Jack Wicks has also been in fine form improving his 5k times more than once in May. Luke has impressed with pb’s at 5k and 10k along with his swimming and leap into the tri world.


For me though his had 2 successive 5k pb’s a big 10k pb, and even appeared as captain America to run for charity, all on the back of an excellent 1st Marathon attempt in Brighton last month, I sense there is yet more to come from him and look forward to seeing those times in all distances continue to tumble.

A great month and congratulations to runner of the month Matthew Jones