Welcome to the March 2016 edition of the

WAC Members' Monthly Newsletter

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Click here to download the Monday programme (may not be available for a day or two).

Click here to download the Thursday programme.  Please try to be at the meeting point at 6.30pm prompt.  The meeting points are Copper Smith Way, behind Wymondham Police Station (most Thursdays) and outside Argos on the Longwater Retail Estate for the monthly hills session at Queen's Hill.
Event: Brundall Parkrun

Date: Saturday 5 March 2016
Distance: 5k
Location: Countryside Park, Postwick, Brundall, Norfolk,  NR13 5RF
Time: 9.00 am

To: Alex Smith for setting a new W40 Club Record at Freethorpe 10 (mile) race of 1:07.38.  Alex was also the third lady home.
To: Alex Smith for setting a new W40 Club Record at the Valentine's 10k race of 41:05.  Alex was also the third lady home.
To: Alex Smith (1st lady 40-44), Sharon Hurren (2nd lady 40-44) and Zoe Jones, the winning Ladies' Veterans Team at the Freethorpe 10.
To: Alex Smith (1st lady 40-44), Sharon Hurren (2nd lady 40-44) and Zoe Jones, the winning Ladies' Veterans Team at the Valentine's 10k.
To: Andy Preston - First M50-54 in the Valentine's 10k.
To: Ann Martin for a clean sweep at the Southern Masters & EVAC Indoor Championship.  In the W80 category Ann won the Triple Jump (5.86m), 200m (48.75s), Shot (6.99m) and Long Jump (2.39m) setting British Records and, of course, W80 club records.
First M50-54 in the Valentine's 10k.

To: Alex Smith on setting a new W40 Club Record by over six minutes, completing the Cambridge Half Marathon in 1:27.24.
To: Jason Mountain for completing the Cambridge Half Marathon in 1:21:58, a PB for Jason.
To: Andy Stratton, Karl Chapman and Emma Godbold for their work on the Committee.
To: Eva Osborne for producing the Club Rankings.

To: Those competing in the Broadland Half Marathon.
To: Those tackling their long runs ahead of Spring Marathons (Manchester, London, Brighton, Paris etc.)

If you're looking to order a WAC club vest/singlet have a word with Dennis Bartrum or send an email here.

Click here to access the WAC page on the suppliers website for everything except your club vest/singlet.  Items available include running tights (long and short), hoodies and tracksuit tops.  Most items have the WAC logo on them.  Items are made to order so allow a few weeks for delivery.  A delivery charge applies so you may want to combine your order with the requirements of other members.
Tony Richardson (Chairman)
Sharon Wray (Treasurer)
Dave Hazleton (Secretary)
Al Bowen
Cindy Burgess
Emma Fickling
Roy Harvey
Tracey Salisbury
Mark Tufts
Rebecca Riddoch

None of them bites hard so if you've any thoughts about how the Club might be improved please let one of the Committee members know.

The Committee usually meets every four to six weeks.

If you're keen to join the Committee or you'd like to offer practical support in some other way please contact the Chairman or Secretary.

March Newsletter

Just a short intro this time, as we head towards another busy month that includes our Awards Night which Emma Fickling has been working hard to organise.

The newsletter had gone to press last month before I had access to the results of the Freethorpe 10m race on 31 January 2016, the first race in the Leathes Prior Grand Prix Series, so I've taken the liberty of including them this time.

Whilst on the subject of the Freethorpe 10, I know that GYDAC greatly appreciated the commitment of those WAC members who gave up their Sunday to help by acting as marshals (and who, as a result, were able to offer their support around the course to the WAC runners.

As you'll see, our faster runners are really storming at the moment - it's a great pleasure to be at the post-race awards to hear the names of so many WAC runners receiving prizes.  It feels as though WAC has a great racing year ahead.

Of particular interest to all members this month is the new points system and the fact that we're looking for people to express their interest in the Ekiden Relay and the Round Norfolk Relay.  I do hope that you'll decide to support them.

We're also looking for more volunteers to help with the 20 Mile race.

There's so much more to the Club than running on a Monday night!

Happy running.


Subscription renewal

At the Special General Meeting held on 22 February 2016 the membership agreed the Club's new constitution (you can read it here).

As a result, the current membership year has been extended so as to end on 31 March 2016.  So 2015/16 subscriptions will cover 13 months.

The new membership year starts on 1 April 2016 and subscription payments are due before that date if your membership is to continue uninterrupted.

Please note also, that points from events that you enter whilst your subscription is overdue (ie after 1 April 2016) will not be counted.

The new membership form is here.

Although we're faced with higher costs every year, including an 8% increase this year in the England Athletics fee, the Committee has agreed to only a modest increase (less than 4p a week) in the membership fee for 2016/17.  Accordingly, for 2016/17 the membership fee will be £32, and £27 for additional members at the same address.  The second claim subscription is £19.

The Committee feels that, as these are "inclusive charges", with no additional charges for coaching sessions, circuits, refreshments and the like, the 61p per week fee still represents excellent value for money.

Love your coach?

Our coaches give up their time voluntarily to give us the benefit of their knowledge, and their support and encouragement, and I know that the members who benefit are immensely grateful.

I should be grateful if, however, you would also show your appreciation by having consideration for your coaches (and anyone else leading a run) when you're out running with them and, particularly when in traffic and crossing roads.

Where there is a designated road crossing point please use it, and cross the road using the shortest line (ie no jay-running) before returning to the pavement/side of the road.

When running in a group in the countryside please ensure that when traffic is approaching all runners are on the same side of the road and stay in groups, rather than a long line.  Tufty says you know it makes sense (joke restricted to the over 50s!)

What you do when you're not running with the Club is your own business but it would be very difficult for a coach or leader if they found themselves answering questions from the Police as the result of a collision between a vehicle and a runner whilst on their watch.  Please don't put your coach or group leader in that position.

It's not much to ask in return for their dedication, is it?

March Club Nights

  • Monday 7 March 2016 - Normal Club Night
  • Monday 14 March 2016 - Normal Club Night
  • Monday 21 March 2016 - Normal Club Night
  • Monday 28 March 2016 - Easter Monday. No Club Night.
We are continuing with the Monday night recovery runs as an option for those wanting to back off a little from their usual training regime.  If you're willing to lead a recovery run please mention it to Kim or Tony.
We would ask you to follow the guidance for such runs that are here and on the notice board.  You should also be aware of the risk assessment that's here.
If you're looking to take part in a recovery run please have a word with Tony on the night.

February Race of the Month - Valentine's 10k

The race was fully subscribed and closed to entrants when the 600 limit was reached several weeks before the race.

Nevertheless, WAC achieved a superb turnout - 21 men and 18 ladies crossed both the start and finish lines, equating to almost 10% of the finishers.

Andy Preston was the first M50-54, Alex Smith and Sharon Hurren were first and second respectively F40-44, Alex was third lady overall, and Alex, Sharon and Zoe Jones won the ladies veterans team prize.  What a great day!  Congratulations to all of them.

And there were PBs from Sean Thompson, Heath Alexander-Bew, Cindy Burgess and Rebecca Cooper.

It was also lovely to see so many WAC members out along the course and at the finish line supporting the runners. 

2015 Club Rankings

The 2015 Club Rankings, lovingly and painstakingly prepared by Eva Osborne, are available here.

March 2016 Social Run

The Trowse 10k recce on Sunday 7 April has been cancelled as we've no-one to lead it.

WAC Committee

The fact that we've started the AGM in February (as required by the old constitution) and adjourned it until May (when the accounts for the 15 months to 31 March 2016 will be available) creates an unusual position regarding the committee.

Emma Godbold is not renewing her membership of the Club and has stood down as Secretary, her last role being to produce the minutes of the SGM and the AGM adjournment.  Dave Hazleton has taken over from Emma.

Karl Chapman and Andy Stratton have stood down and we have co-opted Tracey Salisbury and Cindy Burgess onto the Committee.

Mark Tufts ends his two year term this year and will not be seeking re-election come May.

You'll have a chance to vote on the appointment of Dave as Secretary and Rebecca Riddoch, Tracey and Cindy as Committee members when we reconvene the AGM in May.

I would like, on behalf of the members, and personally, to thank Emma, Karl, Andy and Mark for their time and diligence as committee members and to thank Dave for stepping in as Secretary and Tracey and Cindy for coming forward to join the Committee.

If you think that you'd like to give something back to the Club and to contribute your views please think about joining the Committee at the forthcoming AGM.

Please get in touch with Tony if you'd like to talk about it (in confidence, and without obligation, of course).  And, if you'd like to help more with the Club's activities, perhaps with the occasional event, but don't what to join the Committee do please let Tony know.

Awards for achievement

As you will know, members who in a year achieve 100 racing points or more are during the season are regarded as having achieved the Club Standard and receive an award.
The Committee has given consideration to the basis on which points are awarded.  The review has taken into account a number of factors.  For example, the changes in members’ race activities arising from the greater number of races on offer, especially over longer distances, the fact that members are taking part in an increasing number of duathlons and triathlons and the increased popularity of Parkrun, not just as a point of entry to racing, but also as a part of training and racing programmes. 
Consideration was also given to the fact that we are a Club and that for the Club to function members are needed to volunteer and, in so doing, are unable to race themselves.  So the new points system gives some recognition to that.
We also need to be mindful that maintaining the records and calculating the points is a mammoth task, and we need to have something that is workable and understandable.
So, for the new WAC Club Year that begins on 1 April 2016, we are going to trial a new basis of points awards.

There's a full explanation here.

Social Event - Ten Pin Bowling

A date for your diary!

Hollywood Bowl
Saturday, 30 April 2016.

If you'd like to come along please sign put your name on the sign-up sheet at Club Night or let Emma Fickling know.

£11.15 per person, payable in advance.

Cross Country Championships

As the cross country season draws to an end it's worth mentioning that it's been a great season for WAC runners.  Not only were there many WAC runners taking the honours in the CONAC Horsford Sunday League prize list, but WAC also featured in the County Championships.

And, last weekend, Jack Gillick, Andy Preston, Kris Barnard, Stu Barnard, Steve Ely, Martin Stringfellow and Adrian Hall took out a day to take part in the English National Cross Country Championships, at Donnington, providing the first Norfolk team, beating Norwich Road Runners and CONAC to that honour.  Well done guys!

Ekiden Relay - Sunday, 17 July 2016

For over 20 years Ipswich JAFFA have been staging the only Ekiden Relay held in the UK.

The 26.2 mile race is run by teams of six as a relay.  There's a 7.2km leg, 3 legs of 5km and 2 legs of 10km.

Almost 50 WAC members took part in the Ekiden Relay last year, and we're planning to enter again this year.

This is a great chance for WAC members of ALL speeds and abilities to take part together - runners will be put into teams with a mixture of paces.  The aim is, simply, to have a very sociable day with some fun and to run in a supportive and friendly atmosphere.  Families are particularly welcome.

If you'd like to take part please put your name on the sign up sheet on Club Night or click here to email me.

Round Norfolk  Relay - Saturday 17 and Sunday 18 September 2016

This year will be the 30th Round Norfolk Relay, a race around the coast and inland boundary of Norfolk, a distance of over 196 miles, with 17 legs, varying between 5.49 and 19.67 miles, some of them overnight.

The Committee has agreed that the Club will provide funding towards two teams this year IF there is sufficient interest from runners AND there is enough support from others.

This is a significant logistical exercise and, as well as runners, each team needs drivers, a timekeeper, cyclists (to accompany runners) and other helpers.

I do hope that there'll be the support needed for us to field two teams - I'm always impressed by the high percentage of members involved in team support from clubs much smaller than WAC.

If you're interested in being part of this unique and exciting event please put your name on the runner and support crew sign up sheets at Club Night.

14 runners have already signed up, but the "support" list is rather shorter at present.  Don't be shy, it's a great event to be involved in, in any way.

Circuit Training

The Thursday night circuit training sessions organised by Kim Reader continue across the winter in the gym at Hethersett Old Hall School.

All club members are welcome.

If you'd like more information (and to register your interest) please email Kim here.

If you'd prefer to brave the elements with fellow club members on a Thursday night there's always the Thursday night club running sessions (see elsewhere in this newsletter).

Race of the Month - March

Broadland Half Marathon - Sunday, 13 March 2016

Good luck to those who have secured a place and will be taking part.  If that's not you, why not come along and support your WAC colleagues.

WAC Awards Night
- Saturday 12 March 2016


The WAC Awards night for the current season is to be held at The Maids Head Hotel, Norwich on Saturday 12 March 2016.

The evening will include a three course meal (with a vegetarian option) followed by tea or coffee, the awards presentations and a disco to end the evening.
Our private room has its own cash bar (where you can also order wine for your meal) and a dance floor. Tables will be of 8 - 10 so if you have a preference for who you would like to sit with please have a word with Emma Fickling, who is organising the evening.

Please let Emma know your choice from these menu options:


  • Tomato & carrot soup (v)
  • Chicken terrine, apricot & apple chutney, toast
  • Smoked salmon, spring new potato salad, caper & lemon dressing


  • Braised pork shoulder steak, rosemary mashed potatoes, buttered spring cabbage, mustard sauce
  • Fillet of salmon, dill crushed new potatoes, buttered green beans, sauce vierge
  •  Roasted tomato & red pepper with potato gnocchi, balsamic reduction & salad (v)
  • Grilled chicken breast wrapped with prosciutto, tomato and green olive linguine and saute broccoli.


  • New York cheesecake, fruit compote
  • Mixed berry Eton mess
  • Warm chocolate brownie, raspberry sorbet, chocolate sauce
You can email Emma here with your selections.

Thursday Night Road Running

The programme for Thursday evening session through to Easter is here.  All members are welcome and all abilities and fitness levels will be accommodated.
This month's hills sessions is on Thursday 10 March 2016 (ie the second Thursday in the month).  Meet near Argos on the Longwater Retail Park, Costessey (near the Showground) (NR5 0JT) at 6.30pm and move off at 6.40pm sharp to Sir Alfred Munnings Way, where the session takes place.
The other sessions meet at Copper Smith Way, Wymondham (NR18 0WY) at 6.30pm.  Parking is available at Carbon Fibre Technologies.  When you arrive please feel free to run around the block to begin a gentle warm up.

Routes for Thursday evenings from the Police Station
  • "Out and back" route here - maximum distance is 8 miles (4 miles out and 4 miles back).
  • 7m route here.
  • 5m route here.

Norfolk Road Race Fixture List 2016

The 2016 Norfolk race fixture list available here.

Leathes Prior Grand Prix Series 2016

As you'll see from the 2016 Norfolk race fixture list (available here) there are ten races in the Grand Prix Series which count towards the prizes.

The remaining races selected to form the 2016 Grand Prix Series are:

  • 13 March - Broadland Half Marathon (Full)
  • 3 April - Wymondham 20m (restrictions apply to WAC members)
  • 8 May - Dereham 10m
  • 11 May - Great Yarmouth 5m
  • 15 June - Wroxham 5k
  • 26 June - Humpty Dumpty 10k
  • 14 August - Great Yarmouth Half Marathon
  • 23 October - Holt 10k.

Anyone can take part in the Grand Prix Series. All you need to do is enter the Grand Prix races in the normal way and then look out for your name in the GP standings ... 

Ages are as at 31 December 2016 with masters in five year age groups from 40 to 65+.

At every GP race the winner in each age group scores 100 GP points, second place scores 99 GP points and so on.

Although the final GP standings will count a runner's best seven performances from the ten available races, you don't need to do seven races to count in the final GP standings but it's clearly a good idea to do as many as possible.

The GP administrator for 2016 is Pat Brightman.

WAC 20 mile Race - 3 April 2016

We've around 270 entries at the moment.

A 20 mile race needs LOTS of volunteers to make it work, so if you or anyone you know is able to help please let Karl Chapman know asap.  You can email him here.


Ryston Runners Winter Cross Country Grand Prix

Shouldham Warren @ 11.40am.
  • 13 March 2015 - 6.5k
Entries on the day only £4.  No facilities.

For more information speak to Eva Osborne.

Midweek Winter Cross Country - East Anglia League

All at 2.30pm:
  • 9 March 2016 - Nowton Park
  • 11 March 2015 - Catton Park & Presentation (note change of date)
Cost for the full league £5.00.  No need to enter - turn up and run. Basic facilities.

WAC members can compete for the Sportlink team.

For more information speak to Eva Osborne.

There's also information on the East Anglian Cross Country League website here.

Wherryman's Way

If you are contemplating one of your long runs along Wherryman's Way please note that it is closed indefinitely (until the summer at least) near Hardley Hall/Hardley Flood, Loddon due to dangerous bridges.

Marriott's Way

Marriott’s Way is closed between Pendlesham Rise and Fir Covert Road until the end of March in preparation for the construction of a bridge that will take it over the NDR.

The closure will allow for the creation of a new route that people can use while the new bridge is being built.

Furze Lane will be reopened during the closure, and Marriott’s Way users are advised to divert via Kingswood Avenue and Fir Covert Road.

The Norfolk County Council says that construction work on the bridge will take place from September to the summer of 2017.

There is a second closure further south along Marriott’s Way for surface improvements between Costessey and Drayton until 8 April.

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