Keen to hit the mud this year and represent Striders at a cross country fixture but not sure how and when to get involved?
Then scroll down for more information on all the leagues and championships we take part in and how you can join us...
Showing posts with label Cross Country. Show all posts
Showing posts with label Cross Country. Show all posts
Friday, 28 September 2018
Monday, 18 September 2017
Bring on the mud! Striders Cross Country Guide 17-18
To help you get organised, we've put together this guide with all the dates for your diaries.
If haven't taken part in cross country racing with the club before, scroll down for more information on all the leagues and championships we take part in and how you can get involved.
 |
| Get your trail shoes and spikes ready for the return of cross country season! |
Cross country running can be great fun with hills, mud and even water obstacles to contend with, making it much more interesting than your average road race. The undulating and uneven terrain will make you a stronger and fitter runner, while taking part will allow you to meet more of your fellow Striders and replicate the team spirit of the summer's MWL.
 |
| Club vests must be worn at all cross country races |
Cross country captains Cathal Gallagher and Wendy Walsh will email and post on Facebook with the full details on each race the week before they take place but here's details we have so far...
OCTOBER
Saturday, 14 October: Chiltern League, OxfordSaturday, 21 October: Southern Cross Country Relay, Wormwood Scrubs
Sunday, 29 October: Sunday League, Cheshunt
 |
| The Sunday League returns to Cheshunt in October |
NOVEMBER
Saturday, 4 November: National Cross Country Relays, MansfieldSaturday, 11 November: Chiltern League, Milton Keynes (Teardrop Lakes)
Sunday, 12 November: Sunday League, Trent Park
 |
| Don't expect the Chiltern League courses in Milton Keynes to be flat! This hill awaits at Teardrop Lakes |
DECEMBER
Saturday, 2 December: Chiltern League, LutonSaturday, 9 December: Southern XC Masters Championships, Oxford (over 40s only)
Sunday, 17 December: Sunday League, Willian
JANUARY
Sunday, 7 January: Herts County Champs, WatfordSaturday, 13 January: Chiltern League, Keysoe
Sunday, 14 January: Sunday League, Watford
Saturday, 27 January: Southern XC Champs, venue TBC
 |
| The infamous water obstacle at Keysoe |
FEBRUARY
Saturday, 10 February: Chiltern League, Milton Keynes (Campbell Park)Sunday, 18 February: Sunday League, Royston
Saturday, 24 February: National XC Champs, Parliament Hill, London
 |
| The National XC will be held at Parliament Hill again, go and watch if you can't race |
MARCH
Saturday, 10 March: Inter-counties XC Champs, Loughborough (participation by invitation only if selected to run for the county)Sunday, 25 March: Herts Vets Champs, Royston (over 35s only)
CROSS COUNTY LEAGUES WE COMPETE IN
THE CHILTERN LEAGUE
Comprises clubs from Herts, Beds and Bucks. Men and women race separately - approx 6k for women and 8k for men. There’s also junior races earlier in the day where St Albans AC athletes compete for Striders. The scores from all races are all combined to reach our league position so it's a big team effort from young to old(er)!There's a misconception that this league is only for speedier members but all abilities can, and do, take part! We welcome runners of all paces and your contribution could make all the difference to the team score.
 |
| Men and women race separately in the Chiltern League |
Saturday, 14 October: Oxford
Saturday, 11 November: Milton Keynes (Teardrop Lakes) including the UKA Cross Challenge
Saturday, 2 December: Luton (Stopsley Common)
Saturday, 13 January: Keysoe Equestrian Centre (home of that water obstacle)
Saturday, 10 February: Milton Keynes (Campbell Park)
Women’s race starts approx 1.15pm, men’s approx 2pm, with exception of the final fixture when the women's race is last
What to do: You must be EA registered to take part. We need to declare with the organisers who will be running the night before each race. We’ll send an email and post on the messageboard the week before each race so please let us know then if you intend to run. On the day, collect a number from the captains (Cathal Gallagher for the men and Wendy Walsh for the women). As with the MWL, you must keep this number for the whole league.
More info: www.chilternccl.co.uk
THE SUNDAY LEAGUE
This is a slightly lower key league than the Chiltern so it's a good introduction if you have never done cross country before. Once again it is open to all abilities. Clubs from the local area take part with men and women competing in the same race which is approx 5-6 miles. If you take part in four or more races you will be in with a chance of winning an individual age group prize at the end of the league. Individual trophies are awarded as follows: Senior Men, M40, and M50 - first five places. M60 - first three, M70 - winner. Senior Women, W35, and W45 - first five places. W55 – first three, W65 – winner. |
| You don't need a number for the Sunday League, just turn up and run (whatever the weather!) |
Sunday, 29 October: Cheshunt
Sunday, 12 November: Trent Park
Sunday, 17 December: Willian
Sunday, 14 January: Watford
Sunday, 18 February: Royston
All races start at 10.30am
What to do: We’ll advertise further details for each race in advance. You don’t need to wear a number so just turn up and run. At the finish, you’ll be given a ticket with your finishing position on which should be handed to the captains so they can record the results.
More info: There’s no official website for the league but results and pictures will be posted on www.runherts.com
CHAMPIONSHIP RACES
Herts County XC
Individual and team county medals up for grabs here and the chance to qualify to represent Herts in future races. Approx 8k for women and 12k for men.When and where: Sunday, 7 January, Cassiobury Park, Watford
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| We're the reigning men's county champs, can we retain the trophy this year? |
More info: www.hertscaaa.org.uk
Southern XC Champs
Regional event made up of clubs from the south of England. Approx 8k for women and 15k for men.When and where: Saturday, 27 January, venue TBC (Unlikely to be at Parliament Hill, London, as that's where the National XC will be held this year)
What to do: Open to all club members of all abilities but you must be EA registered and pre-entered by captains. Look out for posts/emails to sign up nearer the time. The event is chip-timed so you must collect your chip and number from captains on the day.
More info: www.seaa.org.uk
The National XC Champs
A prestigious and historic event made up of clubs across England. It's suitable for all abilities with elite athletes at the front and those who might have to walk sections at the back. Approx 8k for women and 12k for men. If you can't take part then go along and watch, seeing all the runners charge up Parliament Hill at the start is quite a spectacle!When and where: Saturday, 24 February, Parliament Hill, London
What to do: You must be EA registered and pre-entered by captains. The event is chip-timed so you must collect your chip and number from captains on the day.
More info: www.englishcrosscountry.co.uk
 |
| The women's team at Parliament Hill |
RACES JUST FOR VETS
Southern Masters XC Champs
A chance for veteran athletes to compete for glory without any youngsters getting in the way!When and where: Saturday, 9 December, Oxford (same course as the first Chiltern League)
What do do: Women must be aged 40 plus to take part and will race 6k. Men must also be aged 40 plus and will race 10k, with the exception of men over 70 who will run at the same time as the women. You must be EA registered. The captains will submit entries in advance so look out for details nearer the time.
More info: www.seaa.org.uk
 |
| There are plenty of opportunities to run for Striders this cross country season |
Herts Veteran XC County Champs
Another chance to gain an individual or team county medal, this time without having to compete with the younger generations!When and where: Sunday, 25 March, Royston
What to do: Open to anyone aged 35 plus who was born in Herts, or has been a resident in the county for at least nine months prior to the race. Captains have to enter teams in advance so look out for details on the messageboard or via email in order to sign up in December. On the day, collect your number from captains.
More info: www.hertscaaa.org.uk
RELAYS
Southern XC Relay
Team event (women, 3 x 3k, Men, 4 x 5k) involving clubs from the South which is a low key, fun start to the cross country season.When and where: Saturday, 21 October, Wormwood Scrubs
What to do: Open to all club members of all abilities but you must be EA registered and pre-entered by captains. Look out for emails/posts from the captains in the near future.
More info: www.seaa.org.uk
National XC Relay
Well-supported national event where clubs from around England compete in teams around a course that’s not challenging and is great for spectating. Women, 3 x 3k, men, 4 x 5kWhen and where: Saturday, 4 November, Berry Hill Park, Mansfield, Nottinghamshire
What to do: Open to all club members of all abilities but you must be EA registered and pre-entered by captains. Look out for emails/Facebook posts in the near future.
More info: www.englishcrosscountry.co.uk
Further questions?
If you need to know anything else, email the XC captains - Cathal Gallagher and Wendy Walsh: crosscountrycaptains at stalbansstriders.comTuesday, 20 September 2016
Return of the mud! Striders guide to the 2016-17 Cross Country season
Cross country season is nearly upon us again and what better way is there
to spend your Autumn/Winter weekends than running through the mud
with your fellow Striders?!
There has been a great uptake in cross country running in the club over recent years with
more and more of you discovering the joys of racing offroad.
Below
is a fixture list of the forthcoming races we are competing in, so
please put the dates in your diaries as we would love to see as many
of you there as possible.
 |
| Join your fellow Striders at cross country events this Autumn and Winter |
If
you are completely new to the club and/or to cross country running,
scroll down for further information on the various leagues we
compete in and how you can get involved (it's all completely free for
club members).
Cross country captains Graham Smith and Wendy Walsh will email and post on Facebook with the full details on each race the week before they take place.
OCTOBER
Saturday,
15 October, Chiltern League, Oxford
Saturday, 22 October, Southern Cross Country Relay, Wormwood Scrubs
Sunday,
23 October, Sunday League, Cheshunt
NOVEMBER
Saturday, 5 November, National Cross Country Relays, Mansfield
Saturday,
12 November, Chiltern League, Milton Keynes (Teardrop Lakes)
Sunday,
13 November, Sunday League, Grovelands
DECEMBER
Saturday,
3 December, Chiltern League, Luton
Saturday,
10 December, Cross Country Masters & Inter Counties
Championships, Oxford
Sunday,
18 December, Sunday League, TBC (Willian or Stevenage)
 |
| The cross country season runs from October till March |
JANUARY
Sunday, 8 January, Herts Champs, TBC
Saturday,
14 January, Chiltern League, Keysoe
Sunday,
15 January, Sunday League, Watford
Saturday, 28 January, Southern Champs, Parliament Hill
FEBRUARY
Saturday,
11 February, Chiltern League, Milton Keynes (Campbell Park)
Sunday,
12 February, Sunday League, Royston
Saturday, 25 February, National Champs, Wollaton Park, Nottingham
MARCH
Inter-counties Champs – date and venue TBC (usually on a Saturday
at the start of the month in Birmingham)
Herts Vets Champs – date and venue TBC (usually on a Sunday in the
middle of the month)
CROSS
COUNTY LEAGUES WE COMPETE IN
 |
| The men's start at a Chiltern League fixture last year |
THE CHILTERN LEAGUE
Comprises clubs from Herts, Beds and Bucks, open to all abilities. Men and women race separately - approx 6k for women and 8k for men. There’s also junior races earlier in the day where St Albans AC athletes compete for Striders. The juniors, men and women’s scores are all combined to reach our league position.
Where & when: Women’s race starts approx 1.15pm, men’s approx 2pm
Saturday 15 October, Oxford
Saturday 12 November, Milton Keynes (Teardrop Lakes)
Saturday 3 December, Luton
Saturday 14 January, Keysoe
Saturday 11 February, Milton Keynes (Campbell Park)
What
to do: We need to declare with the organisers who will be running
the night before each race. We’ll send an email and post on the
message board the week before each race so please let us know then if
you intend to run. On the day, collect a number from captains (Graham
Smith for the men and Wendy Walsh for the women). As with the Midweek
Road Race League, you must keep this number for the whole league.
NB: This season the number of female scorers for the team has increased from four to six so we need we more women than ever to take part!
More info: www.chilternccl.co.uk
NB: This season the number of female scorers for the team has increased from four to six so we need we more women than ever to take part!
More info: www.chilternccl.co.uk
 |
| Hills and mud don't stop Striders! |
THE
SUNDAY LEAGUE
Slightly lower key league so a good introduction if you have never done cross country before. It’s suitable for all abilities and just like the MWRRL but on offroad courses. Clubs from the local area take part with men and women competing in the same race which is approx 5-6 miles. If you take part in four or more races you will be in with a chance of winning an individual age group prize at the end of the league. Individual trophies are awarded as follows: Senior Men, M40, and M50 - first five places. M60 - first three, M70 - winner. Senior Women, W35, and W45 - first five places. W55 – first three, W65 – winner.
Where & when: All races start at 10.30am
Sunday, 23 October, Cheshunt
Sunday, 13 November, Grovelands
Sunday, 18 December, TBC (Willian or Stevenage)
Sunday, 15 January, Watford
Sunday, 12 February, Royston
Slightly lower key league so a good introduction if you have never done cross country before. It’s suitable for all abilities and just like the MWRRL but on offroad courses. Clubs from the local area take part with men and women competing in the same race which is approx 5-6 miles. If you take part in four or more races you will be in with a chance of winning an individual age group prize at the end of the league. Individual trophies are awarded as follows: Senior Men, M40, and M50 - first five places. M60 - first three, M70 - winner. Senior Women, W35, and W45 - first five places. W55 – first three, W65 – winner.
Where & when: All races start at 10.30am
Sunday, 23 October, Cheshunt
Sunday, 13 November, Grovelands
Sunday, 18 December, TBC (Willian or Stevenage)
Sunday, 15 January, Watford
Sunday, 12 February, Royston
What
to do: We’ll advertise further details on each race in advance.
You don’t need to wear a number so just turn up and race. At the
finish, you’ll be given a ticket with your finishing position on
which should be handed to the captains so they can record the
results.
More info: There’s no official website for the league but results and pictures will be posted on www.runherts.com.
More info: There’s no official website for the league but results and pictures will be posted on www.runherts.com.
 |
| Spikes and trail shoes at the ready! |
CHAMPIONSHIP RACES
Herts County XC: Sunday 8 January TBC
Individual and county medals up for grabs here and the chance to qualify to represent Herts in future races. Approx 8k for women and 12k for men.
 |
| The men weaving round the Herts County Champs course in Stevenage |
What
to do: You must have been born in Herts or have been a resident
in the county for at least nine months prior to the race to compete.
Captains have to enter teams in advance so look out for details on
the message board or via email in order to sign up. On the day,
collect your number from captains.
More
info: http://www.hertscaaa.org.uk
Southern
Champs: Saturday 28 January, Parliament Hill, London
Regional event made up of clubs from the south of England. Approx 8k for women and 15k for men.
Regional event made up of clubs from the south of England. Approx 8k for women and 15k for men.
What
to do: Open to all club members of all abilities but you must be
EA registered pre-entered by captains. Look out for posts/emails to
sign up nearer the time. The event is chip-timed so you must collect
your chip and number from captains on the day.
More
info: www.seaa.org.uk
The National Champs: Saturday 25 February, Wollaton Park, Nottingham
Prestigious and historic event which clubs across England take part in. Approx 8k for women and 12k for men.
The National Champs: Saturday 25 February, Wollaton Park, Nottingham
Prestigious and historic event which clubs across England take part in. Approx 8k for women and 12k for men.
What
to do: Open to all club members of all abilities but you must be
EA registered pre-entered by captains. The event is chip-timed so you
must collect your chip and number from captains on the day.
More
info: www.englishcrosscountry.co.uk
Vet Champs: There are also a couple of Vets only championship races (age 35/40 and over for women depending on the event and age 40 and over for men) across the season including the Southern Masters Champs on Saturday 10 December in Oxford, and Herts County Vet Champs in March, date and venue TBC. You must be pre-entered so look out for email/Facebook posts nearer the time.
Vet Champs: There are also a couple of Vets only championship races (age 35/40 and over for women depending on the event and age 40 and over for men) across the season including the Southern Masters Champs on Saturday 10 December in Oxford, and Herts County Vet Champs in March, date and venue TBC. You must be pre-entered so look out for email/Facebook posts nearer the time.
 |
| The Herts County Champs women's race in 2016 |
RELAYS
Southern XC Relay: Saturday, 22 October, Wormwood Scrubs
Team event involving clubs from the South which is a low key, fun start to the cross country season.
Teams: Women, 3 x 3k, Men, 4 x 5k
What to do: Open to all club members of all abilities but you must be EA registered and pre-entered by captains. Look out for emails/posts from the captains in the near future.
 |
| All runners contribute to the team effort/spirit in cross country races |
National XC Relay: Saturday 5 November, Berry Hill Park, Mansfield, Nottinghamshire
Well-supported
national event where clubs from around England compete in teams
around a course that’s not challenging and is great for
spectating.
Teams: Women, 3 x 3k, men, 4 x 5k
What to do: Open to all club members of all abilities but you must be EA registered and pre-entered by captains. Look out for emails/Facebook posts in the near future.
Further questions?
Check out last year's Guide to Cross Country on the blog which has reasons why you should take part and a list of essential items.
If you want tips on how to run well
over cross country, check out this blog post.
If you need to know anything else, contact XC
captains Graham Smith at men @stalbansstriders.com and Wendy Walsh at
ladies @stalbansstriders.com
Now go and get those spikes out!
Now go and get those spikes out!
Thursday, 8 October 2015
Get ready for cross country! Top tips on how to improve at running off-road
The cross country season returns with a splash at Keysoe
this weekend. If you’re new to the event or are after some tips on how to improve,
read on…
TRAIN OFF-ROAD
Practice makes perfect so if you want to get used to racing off-road then the best way is to train off-road as much as possible. This can be difficult during the winter if you can only get out when it’s dark but if you can make the most of daylight in the early mornings, early evenings or at weekends, take the opportunity to hit the trails instead of the pavements. There are numerous off-road routes in the local area including Batchwood woods, Heartwood Forest, Nomansland Common and Verulamium and Highfield Park to name just a few. There are also a number of off-road parkruns in the surrounding area that will be great practice for cross country races such as Panshanger, and Tring. The St Albans parkrun is occasionally run off-road in the winter.
Practice makes perfect so if you want to get used to racing off-road then the best way is to train off-road as much as possible. This can be difficult during the winter if you can only get out when it’s dark but if you can make the most of daylight in the early mornings, early evenings or at weekends, take the opportunity to hit the trails instead of the pavements. There are numerous off-road routes in the local area including Batchwood woods, Heartwood Forest, Nomansland Common and Verulamium and Highfield Park to name just a few. There are also a number of off-road parkruns in the surrounding area that will be great practice for cross country races such as Panshanger, and Tring. The St Albans parkrun is occasionally run off-road in the winter.
 |
| Practise running off-road in Verulamium Park |
STRENGTHEN UP YOUR LEGS AND CORE
The undulating and bumpy terrain of a cross country course means the muscles in your legs and core have to work harder to stabilise your body. It can be common to twist an ankle on uneven surfaces so strengthening up your leg muscles with some extra exercises a couple of times a week will help. Do repetitions of squats, lunges and step ups. An even simpler way to improve your ankle strength is to balance on one leg for 30 seconds to a minute. To strengthen your core, master the plank exercise! Hold the position for 30 seconds to begin and for a minute as you get stronger.
The undulating and bumpy terrain of a cross country course means the muscles in your legs and core have to work harder to stabilise your body. It can be common to twist an ankle on uneven surfaces so strengthening up your leg muscles with some extra exercises a couple of times a week will help. Do repetitions of squats, lunges and step ups. An even simpler way to improve your ankle strength is to balance on one leg for 30 seconds to a minute. To strengthen your core, master the plank exercise! Hold the position for 30 seconds to begin and for a minute as you get stronger.
DO HILL REPS
It’s not hard to find a hill to train on in St Albans so incorporate a few into your training runs. Hill sessions will also make your quads stronger so aim to try and do such reps once a month – easy if you come down to Striders every week as Gladstone regularly runs a hill rep session by the Fighting Cocks. If you do a hill rep session on your own, aim for four to eight reps with a jog back recovery. On other occasions, run hard back down the hill and recover at the bottom for 90 seconds to practise running downhill at speed. This help make you stronger and more confident when tackling hills in races. When it comes to running form on hills, driving your arms, lifting the knees and getting up on your toes can help power you upwards. When going back down, avoid the temptation to lean back as this can be bad for your back and will slow you down. Try and lean slightly forwards and go with the momentum.
It’s not hard to find a hill to train on in St Albans so incorporate a few into your training runs. Hill sessions will also make your quads stronger so aim to try and do such reps once a month – easy if you come down to Striders every week as Gladstone regularly runs a hill rep session by the Fighting Cocks. If you do a hill rep session on your own, aim for four to eight reps with a jog back recovery. On other occasions, run hard back down the hill and recover at the bottom for 90 seconds to practise running downhill at speed. This help make you stronger and more confident when tackling hills in races. When it comes to running form on hills, driving your arms, lifting the knees and getting up on your toes can help power you upwards. When going back down, avoid the temptation to lean back as this can be bad for your back and will slow you down. Try and lean slightly forwards and go with the momentum.
 |
| Hill reps will prepare you for steep inclines in races |
DO FARTLEK RUNS
Due to the hills, mud and obstacles on cross country courses, it can be hard to get into a running rhythm in the same way you can in a road race. Rather than running even mile splits, your pace will often ebb and flow. You might have a fast start, then slow as you tackle a hill, then surge downhill, then slow to take a tight bend or leap to avoid a muddy patch etc. To get used to this, try doing some fartlek training where you randomly mix up your pace and effort during a run.
GET SOME SPIKES/TRAIL SHOES
A poor cross country run can be blamed on the wrong shoes in some circumstances! If a course is muddy then you need to have shoes with a good grip in order for you to run confidently without fear of slipping. People often ask if they should get trail shoes or spikes and it really comes down to how much you intend to race over cross country, how seriously you want to take it, and how much you want to spend on trainers. Trail shoes are more versatile as they can provide adequate grip on most off-road routes and are also suitable for courses where the ground may be more compact, or where you are running on hard paths. You can also train in trail shoes to get your money’s worth. If you want to improve, spikes can be your secret weapon. They are super-light and you can vary the grip depending on the length of spike you insert. For an extremely muddy course like Parliament Hill, spikes will give an edge and help you glide over the mud rather than get stuck in it. Due to their lack of cushioning and the fact you can only wear them off-road, most people rarely train in spikes so they should last longer than your usual running trainers. Only wearing them for races is also a psychological boost, like putting on your armour to go into battle!
 |
| Spikes give the best grip on extra muddy courses |
FOCUS ON RECOVERY
Even though the distances can be shorter than road races you may have done, cross countries can still take a lot out of you. You might be sore for a day or two after a particularly hilly course or fatigued from a muddy one. So don’t neglect your recovery. Do a short, easy warm down after the race and wrap up in warm clothing. Eat or drink some protein as soon as you can to help aid muscle repair. Take it easy the next day by doing a slow, easy run or by resting.
GET COMPETITIVE
Cross country races aren’t marked with km or mile markers and no section may be the same due to the changing terrain so forget about trying to run even mile splits. Cross country races aren’t about running PBs and your finishing time is largely irrelevant so you don’t even need to race with a watch on. If you’re used to measuring your race performance via time and pace per mile, then you will need to adopt a different racing mentality if you want to run at your best. Competitive success is marked on your finishing position so instead focus on finishing ahead of as many people as you can. Give it everything you have got to the very end – a sprint finish could mean you finish a number of places higher up. That said, there is no shame in finishing last as completing some courses at all proves your mettle!
If you want to know more about cross country racing, checkout the guide to the races we take part in here
Thursday, 17 September 2015
There will be mud... hills and a water obstacle! Everything you need to know for the 2015-16 Cross Country season
Forget entering expensive obstacle course races this winter, if you want to get fitter and stronger and have a change from running on the roads then get involved in cross country racing with Striders!
Below is a list of dates and venues for the forthcoming season with some new courses to keep the cross country veterans interested, as well as many of the old favourites like Parliament Hill.
For those who are new to the club/cross country racing, here's a handy guide to explain the league and championship races we take part in and how you can get involved...
Why do cross country?
THE CHILTERN LEAGUE
Comprises clubs from Herts, Beds and Bucks, open to all abilities. Men and women race separately - approx 6k for women and 8k for men. There’s also junior races earlier in the day where St Albans AC athletes compete for Striders. The juniors, men and women’s scores are all combined to reach our league position.
Where & when: Women’s race starts approx 1.15pm, men’s approx 2pm
Saturday 10 October, Keysoe Equestrian Centre, nr Bedford
Saturday 7 November, Milton Keynes (Teardrop Lakes)
Saturday 5 December, Culham
Saturday 16 January, Luton (Wigmore Valley)
Saturday 13 February, Milton Keynes (Campbell Park)
What to do: We need to declare with the organisers who will be running the night before each race. We’ll send an email and post on the message board the week before each race so please let us know then if you intend to run. On the day, collect a number from captains (Graham Smith for the men and Wendy Walsh for the women). As with the Midweek Road Race League, you must keep this number for the whole league. This year for the first time all races will be chip timed, with the chip being in the runner's number/bib.
More info: www.chilternccl.co.uk
THE SUNDAY LEAGUE
Slightly lower key league so a good introduction if you have never done cross country before. It’s suitable for all abilities and just like the MWRRL but on off-road courses. Clubs from the local area take part with men and women competing in the same race which is approx 5-6 miles. If you take part in four or more races you will be in with a chance of winning an individual age group prize at the end of the league. Individual trophies are awarded as follows: Senior Men, M40, and M50 - first five places. M60 - first three, M70 - winner. Senior Women, W35, and W45 - first five places. W55 – first three, W65 – winner.
Where & when: All races start at 10.30am
Sunday 18 October, Cheshunt
Sunday 22 November, Trent Park
Sunday 6 December, Stevenage
Sunday 17 January, Watford
Sunday 14 February, Royston
What to do: We’ll advertise further details on each race in advance. You don’t need to wear a number so just turn up and race. At the finish, you’ll be given a ticket with your finishing position on which should be handed to the captains so they can record the results.
More info: There’s no official website for the league but results and pictures will be posted on www.runherts.com.
CHAMPIONSHIP RACES WE COMPETE IN
Herts County XC: Sunday 10 January 2016, Stevenage
Individual and county medals up for grabs here and the chance to qualify to represent Herts in future races. Approx 8k for women and 12k for men.
What to do: You must have been born in Herts or have been a resident in the county for at least nine months prior to the race to compete. Captains have to enter teams in advance so look out for details on the message board or via email in order to sign up. On the day, collect your number from captains.
More info: http://www.hertscaaa.org.uk
Southern XC Champs: Saturday 30 January 2016, Parliament Hill, London
Regional event made up of clubs from the south of England. Approx 8k for women and 15k for men.
What to do: Open to all club members of all abilities but you must be EA registered pre-entered by captains. Look out for posts/emails to sign up nearer the time. The event is chip-timed so you must collect your chip and number from captains on the day.
More info: www.seaa.org.uk
The National XC Champs: Saturday 27 February 2016, Donington Park, Leicestershire
Prestigious and historic event which clubs across England take part in. Approx 8k for women and 12k for men.
What to do: Open to all club members of all abilities but you must be EA registered pre-entered by captains. The event is chip-timed so you must collect your chip and number from captains on the day.
More info: www.englishcrosscountry.co.uk
Vet Champs: There are also a couple of Vets only championship races (age 35/40 and over for women depending on the event and age 40 and over for men) across the season including the Southern Masters Champs on Saturday 12 December (venue TBC), and Herts County Vet Champs on Sunday 13 March at Watford. You must be pre-entered so look out for email/posts nearer the time.
Please note when signing up for championship races we have to pay per entry and it can be costly to the club if we have a lot of drop-outs on the day - so please only sign up if you are committed to racing.
CROSS COUNTRY RELAYS
Southern XC Relay: Saturday, 17 October 2015, Wormwood Scrubs.
Team event involving clubs from the South which is a low key, fun start to the cross country season.
Teams: Women, 3 x 3k, Men, 4 x 5k
What to do: Sign up now! Open to all club members of all abilities but you must be EA registered pre-entered by captains. Deadline for entries is 3 October.
National XC Relay: Saturday 31 October, Berry Hill Park, Mansfield, Nottinghamshire
Well-supported national event where clubs from around England compete in teams around a course that’s not challenging and is great for spectating.
Teams: Women, 3 x 3k, men, 4 x 5k
What to do: Sign up now! Open to all club members of all abilities but you must be EA registered pre-entered by captains.
And finally here’s a list of essentials you will need for cross country racing…
If you have any further questions about cross country running or want to find out more, contact men’s xc captain Graham Smith at men@stalbansstriders.com or women’s xc captain Wendy Walsh at ladies@stalbansstriders.com
Stayed tuned to the blog for a future post with tips on how to prepare for cross country racing!
We hope to see to you at the races,
Graham and Wendy, XC captains
Below is a list of dates and venues for the forthcoming season with some new courses to keep the cross country veterans interested, as well as many of the old favourites like Parliament Hill.
For those who are new to the club/cross country racing, here's a handy guide to explain the league and championship races we take part in and how you can get involved...
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| Make a splash: The water obstacle at Keysoe awaits at this October's Chiltern League race |
- To improve your fitness: Running off-road enhances your stamina and endurance. Tackling uneven surfaces and hills improves your muscle strength and core stability making you fitter and faster.
- Less stress on your joints: Running on a softer surface gives your body a break from the impact of pounding hard surfaces like the road and track.
- It’s scenic: As no course is the same, you could be running round farmland, through forests or pretty parks.
- It’s suitable for ALL abilities: You don’t have to be super speedy and you don’t need to be able to run a marathon. Distances are usually 4k-8k for women and 8k-12k for men.
- Contribute to the team effort: Just like the Midweek Road Race League, the cross country competitions we compete in are team events. The first to the last scorer all make a difference to where the team finishes.
- Earn club champs points.
- It’s free! Fully-paid up members of the club get free entry into all the league and championship race.
- It’s friendly and fun! The races provide an opportunity to meet your clubmates, get into the team spirit and enjoy racing in the great outdoors.
Get stuck in: Some courses will be muddy!
THE CHILTERN LEAGUE
Comprises clubs from Herts, Beds and Bucks, open to all abilities. Men and women race separately - approx 6k for women and 8k for men. There’s also junior races earlier in the day where St Albans AC athletes compete for Striders. The juniors, men and women’s scores are all combined to reach our league position.
Where & when: Women’s race starts approx 1.15pm, men’s approx 2pm
Saturday 10 October, Keysoe Equestrian Centre, nr Bedford
Saturday 7 November, Milton Keynes (Teardrop Lakes)
Saturday 5 December, Culham
Saturday 16 January, Luton (Wigmore Valley)
Saturday 13 February, Milton Keynes (Campbell Park)
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| Milton Keynes is not flat! This hill features in the Teardrop Lake course |
What to do: We need to declare with the organisers who will be running the night before each race. We’ll send an email and post on the message board the week before each race so please let us know then if you intend to run. On the day, collect a number from captains (Graham Smith for the men and Wendy Walsh for the women). As with the Midweek Road Race League, you must keep this number for the whole league. This year for the first time all races will be chip timed, with the chip being in the runner's number/bib.
More info: www.chilternccl.co.uk
THE SUNDAY LEAGUE
Slightly lower key league so a good introduction if you have never done cross country before. It’s suitable for all abilities and just like the MWRRL but on off-road courses. Clubs from the local area take part with men and women competing in the same race which is approx 5-6 miles. If you take part in four or more races you will be in with a chance of winning an individual age group prize at the end of the league. Individual trophies are awarded as follows: Senior Men, M40, and M50 - first five places. M60 - first three, M70 - winner. Senior Women, W35, and W45 - first five places. W55 – first three, W65 – winner.
Where & when: All races start at 10.30am
Sunday 18 October, Cheshunt
Sunday 22 November, Trent Park
Sunday 6 December, Stevenage
Sunday 17 January, Watford
Sunday 14 February, Royston
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| Who cares if it's raining?! The smiling team at a wet Sunday League race last season |
More info: There’s no official website for the league but results and pictures will be posted on www.runherts.com.
CHAMPIONSHIP RACES WE COMPETE IN
Herts County XC: Sunday 10 January 2016, Stevenage
Individual and county medals up for grabs here and the chance to qualify to represent Herts in future races. Approx 8k for women and 12k for men.
What to do: You must have been born in Herts or have been a resident in the county for at least nine months prior to the race to compete. Captains have to enter teams in advance so look out for details on the message board or via email in order to sign up. On the day, collect your number from captains.
More info: http://www.hertscaaa.org.uk
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| Charge! The uphill start at Parliament Hill |
Regional event made up of clubs from the south of England. Approx 8k for women and 15k for men.
What to do: Open to all club members of all abilities but you must be EA registered pre-entered by captains. Look out for posts/emails to sign up nearer the time. The event is chip-timed so you must collect your chip and number from captains on the day.
More info: www.seaa.org.uk
The National XC Champs: Saturday 27 February 2016, Donington Park, Leicestershire
Prestigious and historic event which clubs across England take part in. Approx 8k for women and 12k for men.
What to do: Open to all club members of all abilities but you must be EA registered pre-entered by captains. The event is chip-timed so you must collect your chip and number from captains on the day.
More info: www.englishcrosscountry.co.uk
Vet Champs: There are also a couple of Vets only championship races (age 35/40 and over for women depending on the event and age 40 and over for men) across the season including the Southern Masters Champs on Saturday 12 December (venue TBC), and Herts County Vet Champs on Sunday 13 March at Watford. You must be pre-entered so look out for email/posts nearer the time.
Please note when signing up for championship races we have to pay per entry and it can be costly to the club if we have a lot of drop-outs on the day - so please only sign up if you are committed to racing.
CROSS COUNTRY RELAYS
Southern XC Relay: Saturday, 17 October 2015, Wormwood Scrubs.
Team event involving clubs from the South which is a low key, fun start to the cross country season.
Teams: Women, 3 x 3k, Men, 4 x 5k
What to do: Sign up now! Open to all club members of all abilities but you must be EA registered pre-entered by captains. Deadline for entries is 3 October.
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| Thumbs up! The women's team at the National XC |
Well-supported national event where clubs from around England compete in teams around a course that’s not challenging and is great for spectating.
Teams: Women, 3 x 3k, men, 4 x 5k
What to do: Sign up now! Open to all club members of all abilities but you must be EA registered pre-entered by captains.
And finally here’s a list of essentials you will need for cross country racing…
- Striders vest: You must compete in a club vest for all the above events.
- Layers: Wrap up warm with hats, gloves and a waterproof jacket before and after the race. Some courses can be exposed to the elements and races will go ahead come wind, rain or shine (only very heavy snowfall has cancelled races in the past).
- Spikes/trail shoes: Some courses will be suitable for trainers, but if the weather gets wetter and ground gets muddier, trail shoes or spikes are essential. If you only plan to buy one or the other, trail shoes are more flexible as they give good grip in muddy sections but are more comfortable on courses which include harder surfaces such as gravel. Cross country spikes can be bought for around £40 so are well worth having in addition to trail shoes as they give better grip on courses which are entirely grass/mud. Invest in some different length spike pins to insert in them so you can adapt the spike length according to the course (12-15mm best for very muddy courses like Parliament Hill).
- Pins: For attaching your number.
- Change of socks: The socks you run in might get wet and there’s nothing worse than travelling home with stinky, damp feet!
- Wet wipes: Great for wiping all that mud off your legs (and arms and face!). Don’t worry about getting muddy, it’s all part of the fun and it all comes out in the wash!
- Cake: For feeding your teammates after racing.
- Sense of humour!
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| Don't forget wet wipes... and a sense of humour! |
Stayed tuned to the blog for a future post with tips on how to prepare for cross country racing!
We hope to see to you at the races,
Graham and Wendy, XC captains
Tuesday, 24 March 2015
Mud, sweat and cheers... to another successful cross country season
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| Wendy Walsh wins the Herts Vets XC |
CHILTERN LEAGUE
Striders got off to a strong start in Watford before moving on to a new venue for round two - Keysoe Equestrian Centre. Runners may have been forgiven for thinking this was an aquathlon thanks to a water obstacle that had to be run through, but it didn’t slow down Paul Adams or Tom Crouch who both finished in the top ten.
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| A slight puddle to run through at Keysoe |
Two of the Chiltern League venues were in Milton Keynes this season and if anyone tells you the area is flat, they’ve obviously never run a cross country there! Both courses at Campbell Park and Teardrop Lakes included some steep uphill sections. But Striders rose to the challenge, and, as a result, finished the season in a commendable fourth place overall (narrowly missing out on third) out of 14 clubs in Division One.
Men's captain Graham Smith said the team spirit at the Chiltern League and everyone working hard to do their best was the secret to the club's success.
He said: 'One of the biggest highlights of the season for me was seeing the strength and consistency of our men's team as we went from fifth to fourth and then to third behind only the big clubs - Milton Keynes and Bedford - in consecutive matches at the Chiltern League.
'At the final match at Teardrop Lakes, we needed to take on Leighton Buzzard to make sure we finished third. Unfortunately they beat us in the end but it was great. Everyone was looking out for purple vests during the race and talking about how many Leighton Buzzard runners they had passed! To vaguely quote Adam Dunajko's sister before the race "it's really exciting - just like a real sports league!"
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| Don't let anyone tell you Milton Keynes is flat |
Notable individual performances across the season included Paul Adams as the fourth fastest Senior male, Graham Smith fifth fastest Vet 40 and Colin Braybrook seventh fastest Vet 50. For the women, Wendy Webster was ninth fastest senior, Wendy Walsh was third Vet 35, Gill Jubb eighth Vet 35 and Striders took the top three fastest Vet 45 with Deborah Steer, Liz McKie and Zoe Lowe finishing first, second and third respectively. Meanwhile Liz Walls was the third fastest Vet 55.
SUNDAY LEAGUE
Many Striders found there was no better way to spend a Sunday morning than running through the muddy fields of Hertfordshire in this friendly league. Those who turned out at the Grovelands fixture in November truly proved their dedication and stamina - not only did it chuck down with rain that day, it was the morning after the Annual Dinner!
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| Striders smiling through the rain at Grovelands |
At the hilly Royston course, Jen Conway finished second despite falling and cutting her knee open and was rewarded for her efforts as it meant she was the fastest senior woman overall across the season.
Meanwhile Vic Luck was the fifth fastest Vet 60 over the season and the combined efforts of all the Striders who took part in the five races contributed to the club finishing in sixth place overall.
CHAMPIONSHIP RACES
Striders were dominant on home turf in the Herts County Champs at the beginning of January with the men’s team of Tom Crouch, Paul Adams, Graham Smith, Adam Dunajko, Simon Fraser and George Withers taking the silver medals. Meanwhile, the women’s team made up of Claire Hallissey, Wendy Webster, Wendy Walsh and Deborah Steer took the gold and such was the strength in depth, Striders Elaine Garvican, Zoe Lowe, Lucy Martin and Johanna Sharples also won the bronze medals. The future looks bright for the club with Under 20s James McMurray and Megan Steer winning their races.
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| The National XC was a mud bath |
As a result of their performances, Adams, Hallissey, Webster and Walsh were selected to run for Herts in the Inter-counties in Birmingham in March.
Speaking of the Herts County race, captain Graham said: ' My favourite course this year was the Herts County XC Champs. Partly the course itself was great, and good to be on home turf, but also because the support from spectators and marshals was fantastic. I've never known anything like it and it gave me a massive boost. Particularly Mike Jubb and Paddy Brice who seemed to be everywhere! It was a fantastic buzz and great to come away with team county medals.'
The smooth running of the Herts County Champs was down to the race organisers and helpers including Peter Blackaller, Douglas Bates, Martin Halling, John Ockenden and the many marshals who stood out in the cold for hours, well done and thanks to all.
A band of hardy Striders then travelled down to Brighton for the Southern Cross Country Champs on a tough course with a seemingly never-ending uphill stretch. Deborah Steer was the first female Strider to finish while Graham Smith was the first home for the men.
The season then finished for many in particularly muddy fashion at the National Cross Country at Parliament Hill. The course was very boggy this year but it didn’t hinder the pace of Wendy Webster who was the first female Strider across the line while Adam Dunajko was the first Strider male. The women’s team came 27th out of 93 while the men's team were 71st out of 145.
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| Paul Adams, pictured at the Herts County race, had a great season |
So the mud fest is over for another year! Selecting their star performers across the season, the captains chose Paul Adams and Wendy Webster. Graham said: 'Paul had three top ten finishes out of the four Chiltern League races he took part in, including fifth place at Keysoe. Wendy Webster came back from injury and was just outside the top ten in the last two Chiltern League matches.'
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| Strider men at the last Chiltern League who helped the club finish fourth overall |
Well done to everyone who took part and contributed to the team effort/spirit whether you were at the front, middle or back of the field. Thanks also to captains Graham Smith and Wendy Walsh for galvanising the teams and organising all the race entries. Now on to hopefully warmer conditions and firmer routes under foot in the Midweek Road Race League but if you miss the mud, it's only six months till the cross country season returns!
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