Affiliations to our Governing Bodies

England Athletics

England Athletics (EA) is the new governing body for athletics in England. They are primarily responsible for international level competiton but clubs must be affiliated if they want to compete in regional or national running, cross-country or track & field competition. Affiliation also provides insurance for us to hold our own races. We are affiliated for competition in road running, track & field, race walking, fell running and cross country.

Each member wishing to compete in these events must pay £5 in addition to the annual fee. The club passes this charge to EA in order to register that member because under the EA system, responsibility lies with clubs rather than individuals. Each registered member should receive an England Athletics membership card and license number.

Note: The EA membership system makes registration very difficult for a club of our size and therefore individual registration is subject to delays and errors.  Members wishing to know their EA license number should contact England Athletics directly at:

Email: affiliation@athleticsservices.org.uk
Tel. 0121 713 8454

South of England Athletics Association

The SEAA is the former governing body for athletics in the south of England. It is still responsible for organising a number of competitions and leagues.

Triathlon England

Triathlon England governs triathlon in England as part of the British Triathlon Federation, responsible for governing triathlon across the UK. It also looks after duathlon and aquathlon. Serpentine are within the Triathlon London Region. Club affiliation provides insurance for us to hold our own races and gives members reduced rates for individual BTF membership. Note that Serpentine members must still become individual BTF members to avoid paying for a day license at each race – just quote your club name as "Serpentine".

Cycling Time Trials

CTT is the governing body for cycling time trials in the UK. In order to compete in time trials, competitors must be a member of an affiliated club. Serpentine is affiliated to CTT in the Londpon West (H) region, so all you need to do is enter your chosen race.

Spring Marathon Training Seminar 2010

Over 40 Serpies attended the Spring Marathon Training Seminar held at the Civil Services Sports Club in Westminster on February 1st 2010 to glean what hints, tips and motivation they could from fellow members and coaches.

UKA Level 2 coaches Andrew Reeves and John Cullinane presented their personal experiences and technical training advice in a two and a half hour session.

Thanks to Jen Marzullo and Malcolm French for organising.

The presentation given at the seminar is available below.

Presentation

• Andy – Marathon Seminar [554Kb]
  

Discounts for Serpentine Members Who Run

	Apex Sports 4 Sheldon Square, Paddington London, W2 6EZ Tel: 020 7266 1759 www.runningshoeslondon.co.uk Click here for a map	Head to platform 8 at Paddington Station then follow signs for Sheldon Square via the covered walkway at the top of the ramp on platform 8. Near Cannon's Gym. New specialist running shop with good selection of shoes and other gear. Discount of 10% for Serpentine members on presentation of membership card or online using code [[:code_apex]]
	Aro Sports 92 Bancroft Hitchin, Herts SG5 1NQ AND 122 South Down Road Harpenden, Herts AL5 1QQ www.arosports.co.uk	Aro Sports has two running/fitness stores and a Ski and Outdoor store in Hertfordshire. They specialise in ensuring the right shoes for the right feet and were one of the first retailers in Hertfordshire to use computerised video gait analysis. They pride ourselves on customer service. 10% discount for Serpentine members on in-store purchases
	Compress Yourself www.compressyourself.com	Compress Yourself is a specialist retailer of sports compression clothing and supports offering brands including SKINS, UNDER ARMOUR and McDAVID since 1996. 10% discount for Serpentine members using code [[:code_compress]]
	Fitness Footwear   www.fitnessfootwear.com	Online sports shoe specialists Fitness Footwear offer a huge selection of running shoes, walking boots and trendy trainers with a focus on excellent customer service. 10% discount for Serpentine members plus FREE postage and 365 day returns. Enter the discount code: [[:code_fitnessfootwear]] into the voucher box at the checkout.
	Foot Factor 3 Gower Street London, WC1E 6HA Tel: 020 7436 8960 www.footfactor.co.uk	Foot Factor is a medical sports unit specialising in feet and foot related injuries, and the making of orthotic footbeds. They make the assessment and the orthotics personally in the time of your appointment. Appointments last ~1.5hour after which you can run away with the orthotics. 10% off for Serpentine members on presentation of your Serpentine member ship card
	The Jog Shop Unit 10 Harbour Exchange Square Harbour Island London, E14 9GE Tel: 020 7719 8800 www.jogshopdocklands.co.uk	The Jog Shop Docklands is situated in the heart of Canary Wharf offering free gait analysis, training and nutrition advice. 10% off on all non sale items excluding nutrition for Serpentine members on presentation of your Serpentine membership card
	Lanson Running 34 High Street Hampton Wick Kingston Upon Thames KT1 4DB Tel: 020 8943 4094 http://www.lansonrunning.com/	Lanson Running is based in Kingston and stock a full range of shoes, clothing, accessories, and gadgets. They offer free physio endorsed gait analysis when buying shoes in a friendly yet professional environment. Serpentine members receive a 10% discount (on non-sale items) when they present their membership card and sign up for the newsletter.
	London City Runner 10 Ludgate Broadway London, EC4V 6DU Tel: 020 7329 1955 www.londoncityrunner.com Click here for a map	Near St Paul's Cathedral and City Thameslink. Good selection of shoes and technical running gear. Discount of 10% for Serpentine members on presentation of membership card
	Profeet 592 Fulham Road London, SW6 5NT Tel: 020 7736 0046 http://www.profeet.co.uk/ Click here for a map	A highly qualified and friendly group of athletes, they measure your feet dynamically, using video imaging and an advanced version of Footscan. They will identify your exact foot type, motion, and themost appropriate shoe. A running specific insole is then moulded to your foot which replaces the manufacturer's version. The analysis will also identify other biomechanical dysfunction issues. Comfort Guarantee and 10% off with your Serpentine card
	Run and Become 42 Palmer Street Victoria London, SW1H 0PH Tel: 020 7222 1314 Fax: 020 7976 8069 http://www.runandbecome.com/ Click here for a map	A small, family-run shop on this pedestrian alley near Victoria. Good advice on running shoes, and a selection of other accessories. Probably the most patient staff, willing to help anyone from beginners to experienced athletes. Discount of 10% for Serpentine members on presentation of membership card (not valid on sale priced goods)
	Runners Need, Camden 34 Parkway, Camden, London, NW1 7AH Tel: 020 7267 7525 Fax: 020 8961 4925 http://www.runnersneed.co.uk/ Click here for a map	Just a stone's throw from Camden Town tube station lies the store where it all began in 1982. Offers a wide range of shoes, apparel and accessories.  Free video gait analysis using the latest Dartfish software is offered with every shoe purchase, which enables the experienced staff to assess in slow motion video replay how your feet respond whilst testing different shoes. Discount of 10% for Serpentine members on presentation of membership card
	Runners Need, Canary Wharf Churchill Place, Canary Wharf, London, E14 5RB Tel: 020 7512 9107 http://www.runnersneed.co.uk/ Click here for a map	Located in the heart of Canary Wharf shopping complex, this store offers a wide range of shoes, apparel and accessories. Free video gait analysis using the latest Dartfish software is offered with every shoe purchase, which enables the experienced staff to assess in slow motion video replay how your feet respond whilst testing different shoes. Discount of 10% for Serpentine members on presentation of membership card
	Runners Need, Liverpool Street Brody House, Strype Street, London, E1 7LQ Tel: 020 7247 3500 Fax: 020 7247 3545 http://www.runnersneed.co.uk/ Click here for a map	A well kitted out store just a short walk from Liverpool Street station. Offers a wide range of shoes, apparel and accessories. Free video gait analysis using the latest Dartfish software is offered with every shoe purchase, which enables the experienced staff to assess in slow motion video replay how your feet respond whilst testing different shoes. Enter store through Cycle Surgery. Discount of 10% to Serpentine members on presentation of membership card
	Runners Need, Holborn Procter Street London, WC1V 6DW Tel: 020 7405 5344 http://www.runnersneed.co.uk/ Click here for a map	A large store above Cycle Surgery, near Holborn station. Offers a wide range of shoes, apparel and accessories. Free video gait analysis using the latest Dartfish software is offered with every shoe purchase, which enables the experienced staff to assess in slow motion video replay how your feet respond whilst testing different shoes. Discount of 10% to Serpentine members on presentation of membership card
	Runners Need, King's Cross 200 Pentonville Road London, N1 9JP Tel: 020 7837 5576 http://www.runnersneed.co.uk/ Click here for a map	Opened in 2008, just 200m from King's Cross station. Offers a wide range of shoes, apparel and accessories. Free video gait analysis using the latest Dartfish software is offered with every shoe purchase, which enables the experienced staff to assess in slow motion video replay how your feet respond whilst testing different shoes. Enter through Cycle Surgery. Discount of 10% to Serpentine members on presentation of membership card
	Runners Need, Oxford Circus 42-48 Great Portland Street London, W1W 7LZ Tel: 020 7636 5364 http://www.runnersneed.co.uk/ Click here for a map	Opened in 2009, this store offers a wide range of shoes, apparel and accessories and the same friendly curtomer service. Free video gait analysis using the latest Dartfish software is offered with every shoe purchase, which enables the experienced staff to assess in slow motion video replay how your feet respond whilst testing different shoes. Enter through Cycle Surgery. Discount of 10% to Serpentine members on presentation of membership card
	Runners Need, Victoria 24 Palace Street Victoria, London, SW1E 5JD http://www.runnersneed.co.uk/	Situated near Cardinal Place and just a 3-minute walk from Victoria Station, the newest Runners Need stors offers a wide range of shoes, apparel and accessories and the same friendly customer service. Free video gait analysis using the latest Dartfish software is offered with every shoe purchase, which enables the experienced staff to assess in slow motion video replay how your feet respond whilst testing different shoes. Discount of 10% to Serpentine members on presentation of membership card
	Sheactive www.sheactive.co.uk	Sheactive has an extensive range of women's sportswear, activewear and outdoor clothing. Or 10% off at the Sheactive website when you use the Serpentine code [[:code_sheactive]].
	Sweatshop 33 Broad Street Teddington Middlesex, TW11 8QZ Tel: 020 8943 0239 Fax: 020 8943 2371 http://www.sweatshop.co.uk/ Click here for a map	Founded by Chris Brasher, who also founded the London Marathon. Has the largest choice of running shoes in London in its Teddington store, including adidas footscan and in-store treadmill. Smaller shops in Covent Garden, Fulham and the City. Also located in Harrods and North Finchley. Prides itself on customer service. Offers 10% discount to Serpentine members (except Harrods) on presentation of membership card
	Thoosa www.thoosa.com	Thoosa is a fab new specialist clothing brand for women runners. Some of you may have seen the Thoosa stand at the London Marathon Expo. It’s performance kit with that elusive quality of being stylish – so you actually don’t mind being seen in it by non-runners. Designed and styled by a fellow running lady, she has been able to adapt the designs to incorporate all our needs (something men don’t understand….) Their kit comes with a very high recommendation from Serpie, Catherine Wilding. 10% off for Serpies. Just put in the coupon [[:code_thoosa]] at end of the form at the checkout on the website.
	UKGear www.ukgear.com	At UK Gear we build our performance footwear to be tough! That's why we develop our products in association with some of the most physically demanding people on the planet, the British Army Physical Training Corps. Serpentine members receive a 15% discount when using the code [[:code_ukgear]]
	Yew Clothing www.yewclothing.com	Yew Clothing make sports and outdoors clothing using sustainable materials. Technical tops, base layers and fleeces are made from recycled materials but designed to perform. Yew was co-founded by a Serpie and lots of members have helped with product development. 15% discount for Serpentine members using code [[:code_yew]]

Cross Country Results

Results of regular league and championship races can be found on the following websites:-

Metropolitan League
Sunday League
Middlesex County Championships
SEAA and English National Championships

Serpentine results are listed in the results database.

Serpentine Rankings

After each race, Serpie compeitiors are score points based on their position: for most races it's 25pts for first, 24pts for second down to 5pts for 21st and below. These are added up after each race to find the cross country champions after the national championships (usually the last race of the season). We're looking for someone to colate these for this season!

• 2008-09 rankings

Cross Country

Serpentine Running Club has competed in cross country competitions since the club's foundation.

You don't have to be super fit to take part in these runs. They are always popular: during last season around 200 men and women ran in cross country events for the club. Cross country is good winter training, enhancing strength and endurance.

Many of the runners who come along have not run cross country since school - not always a happy memory for everyone. They usually find that it is great fun, and there is something uniquely satisfying about having a hot bath once you have covered yourself in mud in the pouring rain in a cross country run!

How do I participate in Cross Country?

Serpentine enters men's and women's teams in two League competitions, the Metropolitan League and the Sunday League.

We also enter teams in a wide range of Senior and Veterans Championship events including the Middlesex County, Southern Regional and National Championships.

If you want to run in any of the Metropolitan and Sunday League fixtures, all you need do is turn up on the day and run. There is no need to enter in advance. Simply come along with your Serpentine vest, meet up with the other Serpies, and enjoy your run. The full list of fixtures is here on the website.

Championship events require advance entry. You will need to tell the Mens' or Womens' Team Managers if you want to enter these events. Entries have to be submitted about 8 weeks before the races. Therefore, early advice is necessary.

If you are thinking that taking part in so many events will cost you a small fortune, don't worry: entrance to all of the listed events is free. The club pays the race entry fees on your behalf as part of your Serpentine membership.

Further information on the cross country programme, including advice on how to get to the race venues, will appear regularly on the e-group forum as well as here on the website.

Rankings

Every year we hold a rankings competition to find the male and female cross country champions for the season. See the results page for more details.

Team Manager Contacts

Stephanie Vaatz
078 7928 5541

Malcolm French
020 8422 3900

Cross Country Championships

Serpentine Running Club enters all of the leading Cross Country Championship competitions. These include the London Championship, Middlesex County Championship, South of England Championship and the English National Championship. You need to have Serpentine as your first claim club to be able to run for us in these events.

Championship events also have various other qualification criteria but generally speaking, we will be able to arrange for you to take part in these races if you want to.

Advance entries are necessary for all Championship events. Entries are co-ordinated on your behalf by the club. We need to submit entries to the race organisers about eight weeks before the race date. Therefore, you will need to contact either Malcolm French or Stephanie Vaatz, the men's and women's Team Managers, at an early date to tell them if you want to run in these events.

Tuesday Track Sessions at Willesden

Track coaches Malcolm, Jeannette, Brendan and Andy organise Serpentine track sessions on Tuesday evenings at Willesden Stadium.

The coached sessions start at 7.00pm with a 15 minute warm-up. Ideally, you will also have jogged 4 times round the track before the group warm-up starts. See here for more information about what to expect and how to interpret the session descriptions. The workouts usually finish by 8.00pm

Full details of the programme are below and are also sent to the mailing list each week.

Sessions

Preparing for the cross country season, winter road races and spring marathons.

Sports Masseurs, Other Therapists, Personal Trainers & Pilates Teachers

The prime purpose of massage is to help alleviate stress and tension that can build up in the body’s soft tissues (muscles, tendons and ligaments). In sport, this work takes on a special role in helping to enhance performance and prevent injury, by promoting recovery and monitoring the condition of the tissues. As well as the general therapeutic value of massage, it can also safely and effectively treat many minor soft tissue injuries. Most injuries in sport are of an overuse nature and the cause of this overuse needs to be identified and remedied, otherwise the injury is likely to recur.

Treatment using the Bowen Technique aims to support and boost the natural healing capabilities of the body. Bowen therapists believe that the body has the ability to adjust, adapt and heal itself. Reflexology is a holistic therapy where the therapist uses a specific pressure technique applied to the feet or hands, where all the internal body structures, glands and organs are mirrored in miniature. By pressure on these reflexes, the therapist can treat the whole body.

Reflexology helps the body to maintain a state of homeostasis and enhances energy flow, which encourages the body to heal itself and the systems of the body to work in harmony.

A number of specialists have been recommended by Serpie members (shown in bold) and they are listed below. Members with additional recommendations are invited to email them in the same format.

Note that neither Serpentine R.C. nor its members may be held responsible for any diagnosis or treatment. Before engaging the services of any specialist members should satisfy themselves as to training, experience and insurance. If in any doubt you should consult your GP.

Please also note that prices quoted were correct, as far as Serpentine R.C. is aware, when the recommendation was made. It is strongly advised, however, that you double check the cost with the specialist before commencing treatment.

Tuesday Track Sessions at Battersea - Middle & Long Distance Squad

The Tuesday Track Sessions at Battersea Park will prepare athletes for middle distance (800m – 1500m) and long distance (5k-10k) events.

The sessions are lead by UKA qualified coach Urban Bettag and are suitable for experienced club members who want to be competitive on the track or the road. The experienced athlete has been training for a couple of years, done interval training before and has been competing on a regular basis.

Please note: Due to popular demand and limited space, the session is restricted to athletes meeting the following requirements:

• To take part in the session athletes need to compete in long distance (3k/5k/10k) and middle distance (800m/1500) events only. The sessions are not for marathon runners.
  
• To train with the long distance squad athletes need to be able to run 45 minutes (women)/40 minutes (men) for the 10k, 22:30 minutes (women)/19 minutes (men) for the 5k or better to attend these sessions.
• To train with the middle distance squad athletes need to be able to run 5:45 (women)/4:45 (men) for the 1500m or better.
• To work towards a defined goal and have an athlete profile completed.
• To take part on a regular basis.

The sessions will constantly vary depending on the season. For those taking part on regular basis session details are send out a week in advance.

What to expect? A typical training session consists of a warm-up, the main session, cool down and stretching. The main session has a number of training components: Speed/Quickness/Agility, biomechanical work, interval training, general strength exercises and circuit training.

The session starts at 7pm and usually finishes at 8:30pm. The charge is £3.10 for using the changing room and the track facilities.

Please feel free to contact Urban if you have any additional questions.

Testimonials

"I asked Urban to be my athletics coach following a difficult relationship and fall out with a previous athletics coach. It was refreshing to be coached by Urban following this experience. Urban took the time to establish where I was at as an athlete and lined these up with my athletics goals. Urban then put together a training plan for me that enabled me to rebuild my confidence and fitness following a tough summer competition where I did not achieve any of the goals I set up with my previous coach. Urban did not stop there, he took the time to collaboratively assess what was working with the plan and where we needed to change things around. Urban also facilitated my understanding of why I was doing the training I was doing, inviting me to athletics seminars and recommending reading material. I am about to head back to Australia, where I hope to continue a long distance coaching relationship with Urban and I look forward to sharing my racing and training results with him. I would not hesitate to recommend Urban to anyone that is committed to their athletic goals as Urban will develop you as a total athlete, not just write you a training program and leave you to it! He will take all feedback onboard and work with you to enable you to grow and hopefully achieve the goals you have set!", - Monica

"Thank you Urban for your amazing work this year in planning the weekly sessions. You are a very committed and hard working coach. I enjoyed being witness to your grand journey in reaching the level 3 qualification. Thank you also for the advice you provided before the marathon, which really helped me to have a good race." - Jose, Berlin Marathon 2009, big PB!  

"Thanks so much for the great sessions this year - really enjoyed it a lot, and I am planning to be back early Feb...and feeling confident that things will go even better next year!" - Reinhard

"Due in no small part to your coaching - I was thinking about the head up and running tall, which helped me get through the last few miles." - Sam Allpass, 2:58:15, FLM '08

"I came 24th in the World Triathlon Championships in Vancouver, Canada in my age group with a PB on the 5k leg, helped largely by my Serpie winter training sessions with Urban at Battersea." - Tim Thomas, 1:10:34, ITU World Championships '08 Sprint Distance

"Urban, I met you in mid February on Battersea running track and you gave me some very useful marathon advise and timed me running. I don't know if you remember, I was just starting my training then after 4 years of not running for my first marathon. Just to let you know that I tried to follow your advise, I did a half marathon and tried to have 2 of my 5 weekly runs as slower recovery runs. Anyway I get the marathon on Sunday in 2:49 which I was very happy with as it was below my 3 hour target just seemed very ambitious in when I met you. I did also join the Serpentine running club though have only been able to make it to one Wednesday run to date! I'm hopefully going to try and continue running and maybe train for some shorter races in future. Very many thanks, your advise was definitely very useful and hope you're well." - Greg Allen, marathon debut in 2:49:18 (12th fastest Serpie), FLM '09

"Urban - big thank you. Finally sub 20' 5k... For sure your Battersea Park sessions played a major role.", Giovanni Russo

"New PB! 15:41 so over 30 seconds off. Your Tuesday sessions have contributed so many thanks.", Paul Hayman

"Coach! Have to thank you as I just got a PB in the 800m 2:33.9! Thanks again!", Marielle Westlund

"Thanks again for the coaching sessions, they are a highlight in my sporting week.", Crossley

"Thanks a lot Urban, and thanks for your coaching through out the summer. I realised that track sessions not only make me faster and stronger, they help me to keep focus on my targets.", Claudio

"Thanks Urban for your well structured and well prepared training sessions. The Tuesday sessions helped me in many ways and as a result I had a very good summer in terms of PBs and avoiding injuries. Many many thanks indeed." Abdulrashid Abdi, sub 17 5k.

"Just thought I'd let you know I ran 11.5 miles in 100 minutes the other day, which is about 8.45/mile - this is more than a minute faster than what I was running in October when I did my marathon, and will reduce my marathon time by about half an hour if I can maintain it for the distance.  It wasn't even that hard. Hurrah for track!", Meghann, avid runner.

Seminar for First Time Marathon Runners 

Planning to run your first marathon in 2010? Feeling a little overawed or need specific questions answered? The Club has organised a Seminar aimed at guiding you through the whole experience from training to post-race recovery. Specific topics will include:

• Are really ready for the challenge?
• Target-time setting (and adjusting)
• The key training sessions
• Building up the miles safely
• Injury/illness Prevention
• Race practice
• Tapering
• The Race and what to expect
• Post race recovery
  

Followed by a 15mins Q&A session

Speakers will be John Cullinane and Andrew Reeves - both UKA Level 2 coaches. John has 7 marathons under his belt including Berlin, London, Snowdonia and Cape Wrath and is the Club Coach Liaison committee representative. Andrew is currently training for his 5th London, with a debut time of 2:41 in 2005 and is Men’s Road Relays and Track & Field Captain.

Where & When

Monday, 1 February 2010, 6:30pm start

Pimlico Room, Civil Service Sports Club, 1 Chadwick Street, Westminster, London SW1P 2EP

Registration

Please sign up here if you wish to attend. Places are limited to 50.

If your plans change or you can no longer make it please take your name off the list so others can benefit.
 
Note: This seminar is for first-time marathon runners — i.e. runners who already have some experience of running and are moving up from 10k or half marathon distance to the full marathon and are seeking a specific time) — rather than complete running beginners who may just want to finish the race.