Southern League Cross Country 2016/17 Season
We have now officially started our autumn training which means that the 2016/17 cross country season is almost upon us. If you haven’t cleaned your off-road shoes from last season you have a month to do it. As an introduction to Southern League Cross Country (SLXC) the following information may be helpful to you.
The SLXC is a series of 6-7 cross country races aimed at runners of all abilities for 23 Hampshire based running clubs. The race season is from October to March (approximately a race each month). All races are organised by a host club with no race registration or entry fee required. The typical race distance is 5 miles (8km) run on a mixture of trails, woodland paths, parkland, and fields etc. where you can be assured of both hills and on a good day mud! Courses are well marked and marshalled, so no chance of getting lost. Racing in this league is all about friendly competition and making sure every participant enjoys it. Running as part of a team is always an enjoyable experience and the support and encouragement from you team members must be experienced.
Races are held on a Sunday morning starting at 11.00am with the exception of HRR race which this season will be on bank holiday Monday 2nd January. Men and women compete in the same race with the first 5 men and first 3 women from each club scoring points. A key point to note is that the non-scorers from each club play a major role on the clubs’ results by getting ahead of scorers from other clubs. Therefore, absolutely every runner counts to the team performance regardless of finish position. HRR has a good track record competing in cross country and hopefully this season we can challenge for top position. It should be noted that HRR has its best results when fielding the biggest team.
After each race the host club provides refreshments (mainly cakes) at minimal cost (£2 max.) whilst results are prepared and presented. Most venues are very family friendly, so whilst you run, friends and family can be enjoying themselves elsewhere in the parks before they cheer you in at the finish and then share the cakes with you.
Rules for SLXC are brief and easy:
(1) All runners must wear a club vest/tee shirt.
(2) The emphasis of this league is to provide the ordinary club member with the opportunity to participate in a series of multi-terrain events. To this extent it excludes runners with a pace of 5:30 minute/mile for men and 6:00 minute/mile for women. This translates to:
5 miles 27:30 men 30:00 women
10 Km 34:11 men 37:17 women
10 miles 55:00 men 60:00 women.
Besides being fun, exciting and challenging, cross country running provides excellent strength and threshold training which is beneficial to all runners. The stabilising muscles and tendons around the ankles and knees work harder in response to the uneven surfaces underfoot. Stride length and cadence will also vary. Running uphill, navigating twists and turns will encourage a shorter and quicker stride pattern. Running downhill requires a longer stride length and more active use of the arms for counterbalance. In summary each cross country run will build strength and endurance working over a wide range of speeds, without the damaging effects of the cumulative jarring that results from road training. If you are training for a spring marathon or half marathon ensure you build cross country into your training schedule – you know it makes sense.
Here are the dates to be part of Team HRR for the Southern Cross Country League season.
9th October Bramley Forest (Basingstoke & Mid Hants AC)
13th November Queen Elizabeth Country Park (Portsmouth Joggers)
11th December Bourne Wood (Farnham Runners)
2nd January Lord Wandsworth College (HRR)
22nd January Manor Farm Country Park (Stubbington Green) – Provisional
26th February Polecat Valley (Haslemere Borders)
TBC Feb/March Alton (Alton Runners)
As some of the venues are further afield; members operate informal car sharing to these races and most HRR’s are happy to offer a lift to fellow members. The weekly newsletter and HRR Facebook are used for communications about events. FB is a good forum for members to offer or request a lift to these events.
Your cross country captains Louise Apsey and Ged Ruffle welcome and encourage all members to participate in the Southern Cross Country League series. There is an extra dimension to running as part of a team, come along and experience the outstanding camaraderie first hand.