nov / dec newsletter - paphos running club · nov / dec newsletter running, racing, training, since...

Nov / Dec Newsletter

Running, racing, training, since 2009, together. November 2014

Welcome to our bi-monthly newsletter about our running club, here in Paphos. It includes

information about the races we’ve participated in, our results, any general information

about us and what preparations we’re doing for upcoming races.

September / October

Well there were a lot of races in these

two months and we managed to

compete in the majority of them. Here’s

a summary of the results.

12th Sept: Charity fun run starting from

St. George’s Chapel. A number of

members supported this charity and

contributed towards raising €3000 for

cancer.

5th October: Bournemouth Marathon. Kiran travelled back to the UK and competed in this

marathon, finishing in 5 hours and 20 minutes. A great result considering he said he’d never

compete in another marathon again, after last year’s Athens Marathon. Here’s a photo of

him at the last meeting, showing off his well deserved medal to the rest of us.



27th Sept: Magical Mystery Tour in Troodos. Ian and Andy reckoned this was a great trail run

and they finished 6th and 32nd overall.

10-12th October: Adventure Trail Camp. This was a series of runs held over 3 days in various

parts of Cyprus (both North and South). Ian competed and said it was a well organised

event, all off-road.

10th October: Larnaca Sprint Triathlon. Tracey finished 4th in her age group, completing the

course in 1 hr, 18 minutes and 38 seconds.

26th October: Stellios Kyriakides Road Race. This is a

10K race from Statos-Ayios Photios and a lot of

members turned up – mostly because the prize for

completing the course was a bottle of wine. But

before the race started, some of our members

decided to do a few stretching exercises



As you can see from the photos, a lot of our members won trophies for their particular age

groups and these are.....

Dave D 1st, John 3rd, Barry 3rd, Gerry 2nd.

Debbie 1st, Claire 2nd, Catherine 1st, Fiona 1st, Jenny 2nd, Christine B 1st and Gill 1st.

12th October: Chicago Marathon: Mark Cyl finished in 3 hours, 22 minutes and 56 seconds.

Club Membership

We had a great couple of months, welcoming new runners to the club – Lee Hinton, Mandy

Maskell, Christine Bell, Mark Cyl and Chris Coleman

Bi-monthly meeting

Our next bi-monthly meetings at DT’s Sunset Bar will be on 8th December 2014.

November / December

There is only one topic on everyone’s mind for the upcoming months – ‘what am I going to

wear at this year’s fancy dress run?’ This year it’s on Sunday 7th December, starting and

finishing from DT’s Sunset Bar. The route will be a tortuous circuit along the seafront down

to the harbour and back.

20-23rd November is of course the Cyprus International 4 Day Challenge, and this year is its

10th anniversary. Our brave runners will, over the 4 days complete

6 km timed run on asphalt

11 km run from Beach to Pano Arodes – a climb of 300 m

Half marathon from Smigies picnic site in the Akamas to Toxeftra Beach

10 km road race around Paphos.

Here are some of the club members training for the event.

For details of other forthcoming races, see our race calendar on the website.



Are you really slowing down? I am indebted to our club member, Ian for submitting this article for inclusion in our newsletter. It’s

about measuring your performance, regardless of your age, sex and races you compete in, against

other runners and yourself. It’s a fascinating article and I’ve included an extract of it here...

Measuring our Performances So how do those of us who are slowing down assess our success in the battle with nature? Are we

slowing more or less than we should expect?

One of the problems with answering that question is that there are very few races in Cyprus and still

fewer local races so it is very difficult to post a series of times at, say, 10k each season and to get an

idea of the extent of the slowdown from those times. At best we might get to run a 5k, a couple of

10k´s and perhaps a half marathon.

Fortunately there is a tool which enables you to assess your performance and to track that

performance over time. The tool is the World Amateur Veterans Association (WAVA) Age grading

calculator, it´s easy to use and free. Here’s the link to it

http://www.pinebeltpacers.org/AgeGrade/newwava.html

WAVA Screen Shot

You can see I have entered my own marathon PB set when I was 32. That performance converts to a

WAVA rating of just under 76%. So how does that compare to other performances? Am I slowing

down?

Well three years ago I ran the Limassol half marathon, here´s the calculator for that race:

http://www.pinebeltpacers.org/AgeGrade/newwava.html



My WAVA rating for that race was 81.7%, significantly better than my best marathon performance.

The article goes on to show you how to compare your rating against others and how to use it to

improve your rating. The full version of this article is available on Facebook, and here is a link to it...

https://www.facebook.com/download/1498446637107320/WAVA_calculator.docx

https://www.facebook.com/download/1498446637107320/WAVA_calculator.docx



Handicap

The Club Handicap is a series of 5 races, run twice, over 10 months giving 10 races in total.

Participants are awarded points depending on their individual performance. Then each

participant’s best 6 results are counted towards their final position in the League Table. If

you don’t want to compete in every event, you don’t have to, although by doing so, gives

you the maximum chance to win. The races are:

Name your own time Beat the clock

Pace control Staggered start

Guess the distance

We have almost completed the series and the positions so far are shown in the table below.

RACE

NAME 1 2 3 4 5 6 7 8 9 10 TOTAL POINTS FIONA 40 70 40 90 20 100 80 40 60 540

JANET 80 20 60 60 20 50 40 70 90 490 *

DAVE 90 20 80 20 20 80 70 50 20 450

JENNY C 100 X 20 100 20 20 20 70 20 370

DEBBIE X 90 50 20 60 X 30 60 50 360

COLETTE 30 X 90 80 20 X 20 90 20 350

SUE B 70 20 20 70 20 90 20 20 20 350

GEORGE X X X 100 X 20 X 60 80 90 350

JOHN 30 90 X 40 20 20 20 50 20 290

BARRY X 20 X X 80 40 50 X 100 290

IAN X X 30 X 20 30 100 70 20 270

CATHERINE 20 50 20 50 40 20 20 20 30 270

KIRAN 60 50 X 20 20 70 20 X 20 260

SUE C 20 30 70 30 20 60 20 X X 250

GILL 20 X X X 70 20 90 20 X 220

LEE X X X X X X 20 100 40 160

ANTHI 20 X X 20 100 X X X X 140

ANGELA X X X X X X 30 20 70 120

GERRY X X 20 X X X X 80 X 100

NIC X 100 X X X X X X X 100

MARK X X X X 90 X X X X 90

PATRICK X X X 20 50 X X X X 70

CLARE X X X 20 20 X X 20 60

GEORGE Mc X 60 X X X X X X 60

ANDY X X X 20 X X X 30 50

MARGARET 50 X X X X X X X 50

EDI X X X 20 30 X X X 50

CHRIS X X X X X 20 X X 20

JAN 20 X X X X X X X 20

JOHN Mc X X 20 X X X X X 20



All members and especially visitors are most welcome to join in these races. The races start

from the Corallia Beach Hotel at Coral Bay at 08.00am the first Saturday of every month. The

next handicap race will be Saturday September 6th at the Corallia Beach Hotel. It will be Pace

control over two laps starting punctually at 7.30am.

Please see the Monthly Training Schedule on the website in case of time changes. Any

handicap queries please contact Alan B, mobile no. 99121754.

Paphos Running Club

Website: www.paphosrunningclub.org

Facebook: https://www.facebook.com/groups/paphosrunningclub/

Contact: Allan +357 99 961441

Contact: Debbie +357 99 170738

http://www.paphosrunningclub.org/

https://www.facebook.com/groups/paphosrunningclub/

nov / dec newsletter - paphos running club · nov / dec newsletter running, racing, training, since...

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