I would like to thank everyone who has sent me cards, flowers and phoned to see how I am.  A particular thank you must go to Ricky Ross for scraping me up off the side of the A27 and everything else he and his family have done for me while I was in hospital and since coming out.

I would like to tell you all how it actually happened but I really don't know contrary to rumour I wasn't hit by a car I really did just fall over!  I have found what I think is the offending article that tripped me up but how I managed to break my leg and collar bone is a mystery.  The doctors and nurses in the hospital thought I must have been running really fast so I didn't disagree with them! 

As for London, well if one more person, mainly non-runners, said to me "some people will do anything to get out of the marathon" though meant as a joke it was a comment which upset me greatly.  If you knew me you would know that getting out of the marathon is the last thing I would do.  I cannot begin to describe how I feel about not being able to run London words cannot describe it but I've carried my entry over to next year so all being well, I should make it to the start line.  I think I got on my family's nerves when I was watching it letting them know that I would be at Tower Bridge about now or 50mins from the finish.

Fingers crossed I should be back on two feet soon and I'll be hassling you to compete in the Southern Mens or Womens league, if I can consider throwing the shot on one leg for the point there are to be no excuses from you!!

A handicap race over a measured 5k road course around Lewes took lace on Tuesday 25^th March.

The event involved 34 people, 17 of whom competed and 17 of whom helped do everything that was necessary to ensure that a good time was had by all.

Special thanks go to our sponsor John Edwars of Intersports Lewes and to Simon Thomas for sharing the responsibility of fixing the handicaps.

In 'Yacht' Handicap the person by the handicapper to be the slowest, goes off first, followed at intervals by all other runners.

Thus it was that Una and Robert Chambers were the first to set off up Malling Hall followed 20 seconds later by Andrea, etc, etc. until finally 5 minutes 15 secs later Mark Frost charged off into the night, without a soul in sight, knowing that to win he had to overtake all 16 runners way ahead of him in the darkness.

The prize giving took place at the Southdown Club and Jenny asked members for their comments on the event. Here is a selection {WARNINING: CONTAINS STRONG LANGUAGE}.

PETER MASTERS: 'Alf's typical humour. Too many hills. Handicap was rubbish (he didn't win). I'm going slow all next season to get a better handicap'.

ANDREA: 'I suppose I got my prize for my crap running'

PETER MILLER: 'i got the prize for the most unfair handicap - finished bottom!'

NATASHA: 'I thought the event was very well organised. I'd like to see another similar race soon so that handicaps could be more accurate'.

DOMINIC: 'Impeccably organised, marshals were great. We should do it every month'.

ANDREW: 'I regretted not wearing marshal's yellow bib when I realised that by hanging around at the end of a dark alleyway on the edge of Landport Estate I was looking more like a flasher as time went on'.

UNA: 'Who was that horrible old flasher we passed? Well, he made me run faster, thank you' (Sorry Una. I made this up - Alf).

IRENE: 'I was a marshal on the Malling Estate; I'd thought I had seen the last runner when a chap came along at a good pace bashing the edge of the kerb with a stick - I only just stopped myself in time from sending him off on lap of the course when it dawned on me that the poor fellow was blind'.

Thank you one and all. Please support our sponsor John Edwards - Intersport, Cliffe High St, Lewes.

At the Sussex AAA Road Relay Championships on Saturday 29^th March Lewes AC had excellent results in most age groups.

The over 60 men's team of Peter Masters, Mike Lane and Alf Medhurst successfully defended the gold medal position they won last year. Over a 2.1mile course their times were Peter Masters 13.31, Mike Lane 14.00 and Alf Medhurst 13.57.

The over 50 men's team also had an excellent run winning the bronze medal. Ron Brown was the fastest of the three team members with a time of 12.06, Bob Hughes had a time of 12.45 and John Coleman came in with a time of 13.24.

The senior men's team came in a very creditable 7^th position overall with some fast times being set. Nick Lucas was fastest of the team of six with a time of 10.47 for the same 2.1mile course. Dave Leach was second fastest of the team with 11.06, Rob Mullett's time was 11.14, Tom Grant 12.03, Mark Frost 12.05 and Peter Miller 12.59.

Not to be outdone by the seniors the under 13 boys team won a bronze medal in their age group. Andrew Wilkinson was not only the fastest of the Lewes AC team of three but was third fastest out of all the teams with 6.05 for the 1.2mile course. Richard Lucker had a time of 6.25 and Josh Burgess 6.46.

The Lewes AC Senior Women's team was just edged out of a bronze medal position coming 4^th behind Crawley AC, Arena 80 and Worthing. Wendy Holden was the third fastest women runner with a time of 11.45 for the 2.1mile course. Emma Richards had a time of 12.53 and Natasha Fuller 13.12.

Having gained a club place for last year's marathon, although going down with a cold at the last minute and not recovering fully from an injury put paid to my 3:30 estimated time (actual time 3:56), I thought why not go ahead and give it a go again!

This year's preparation was very similar to before, with the exception of regular long runs on Sunday in lieu of the cross-country races. Not an easy decision to make, having enjoyed and done well in the races the previous year.

With no Hastings 10k in January this year my first road race was the Chichester Priory 10k in February (39:48), a best on this course followed by the Sussex Beacon Half Marathon (1:28) later in the month. Moving into March came the Hastings Half Marathon (1:32) and Worthing 20 Mile (2:24). Everything was looking good, training was going well and certainly a 3:15 marathon was on the cards. However as what had happened the previous year, and at almost the same time, I had picked up a niggly injury, although this tended to ease fairly quickly into a run. Managed a15 mile run the following week with one more run of around 7 miles the following Sunday.

Registered for the marathon on the Thursday, went up with Nicos and had a good day at London Arena. The pasta was exceptional value!

Then on the Friday evening disaster struck, as did in the previous year. Went down with a cold, so now faced with a difficult decision to make. Was I fit enough to run 26 miles?

Dosed myself up well on the Saturday, with the view that if I slept ok and felt alright in the morning, I would go ahead and run the marathon.

Come Sunday morning I felt reasonably ok, although still a little bunged up so I made sure I had those nasal strips packed in my bag! So onto Blackheath, via car, Gatwick Express, London Underground and Connex! Arrived at Blackheath with plenty of time to spare, then onto the baggage buses and finally made my way to the start area.

A great start, almost too good, 10k in 44 minutes and half way in 1:38 which was well on target for a 3:13 marathon. From mile 18 onwards things deteriorated, I lost my steady pace which was good up to half way, and actually pulled up with cramp at around 20 miles.

With 6 miles still to go, and even 3:30 not attainable, I continued to the finish knowing that I would be well within last year's time, finishing in 3:46. Disappointing, although given the circumstances probably the best I could have hoped for.

It was nice to recover and relax in the sun afterwards, met up with Slavo, Nicos and Simon and discussed in detail how the race had gone, as only runners know how!!

Before we got too comfortable we dragged ourselves off to the tube station and made our way back to Victoria for our train home, not forgetting to pick up some well earned refreshments on the way! Arrived back in Lewes at around 5 pm. What a day!!

Too early to say whether or not I'll do it all over again next year though but my advice to any would be marathon runners would be 'do not run it with a cold'!

This was one of the great experiences of my life. I had not expected anything so good, before, during or after: before, having a reason for wonderful long cross country runs, finding old friends again for sponsorship, and visiting the docklands to collect the gear; during, carried along by the crowd, the camaraderie and the spirit of carnival; and after, massage, convalescence and tremendous pleasure.

My inexperience showed. I misjudged the early stages. I started too far up, was continually overtaken during the first quarter, and ran too fast, even though I had been warned about this classic beginner's mistake. The 10k splits on the website (what a brilliant and unexpected service via the electronic tag on your shoes!) show this and gradual slowing with 57.26, 64.16, 66.31 and 67.33. I was not alone, judging from the walkers some of whom got in the way over the last miles. As the finishing clock came into focus, it was ticking seconds before my 4 hours 30 target. I tried to sprint but did not make it. But I had forgotten that I crossed the start late, so I was actually within the time with a PB of 4.28.21.

With a punishing XC series, the London marathon and a successful Easter Monday Fun Run League home event all behind us, the WSFRL offers 13 more races from May through to November.

The next race is an undulating off-road 5 miles at Portslade on 11 May, which traditionally attracts a good Lewes entry, as does the Hove Park 5k and run on a tarmac circuit in Hove Park on 8 June. Races to the end of July are:

11 May Hedgehoppers 5m (11.00) Community College Sports Centre, Chalky Road, Portslade Centre, Chalky Road, Portslade.

21 May Trundle Hill 10k (7.30pm) + 2m (7pm) Lavant Village Hall, Pook Lane, East Lavant

8 June Hove Park 5k (11.30) + 1.1m (11.00) Hove Park.

July 2 Roundhill Romp 6m (7.30pm) + 2k (7.40pm) The Clock Tower, Steyning High St.

July 13 Batchelors Farm 4m (11.00) + 1m (10.15) London Mead School, Burgess Hill

July 20 Beach Run 5m (10.30) + 1/2m (10.00) Shrubbs Field Middleton-on-Sea

This was a memorable event - a nice weather, dry course, big turnout and good organisation. Anything missing? Well, a bit of music and Peter Masters entertaining us. From those of us that were privileged to run that nice day many tanks to all people involved in organisation. Hope to see you all next year. I have already placed my order for equally nice weather.

Core stability is the current buzz word in the fitness industry but unlike some crazes confined to the aerobics studio this one is being applied to all sports from tennis, cycling and martial arts through to running. So, what is it? Basically, the core refers to your stomach, back, intercostal muscles in the ribs and internal pelvic floor muscles and their strength and ability to keep the whole body balanced and stable.

So why do you need good core strength and how will it help your running?

Firstly, in functional terms the better your core strength then the better your posture will be and you are less likely to suffer from backache, of which the major cause is weak core and abdominal muscles. Secondly, you are less likely to injure yourself in sporting and non-sporting tasks such as lifting objects or sudden movements which can often cause the fittest of people to slip discs etc. Finally, from a visual point of view most people want a flat stomach and the exercises for core strength are the best way to flatten the abs!

In running terms the action of the elbows coming back drives your legs forward and therefore a good efficient arm swing will increase your stride length. It stands to reason that if the energy comes from your arms it has to travel through your core to get to your hips and legs, so therefore the stronger your core the more efficiently the energy is transferred. There is a phrase in the fitness industry "you can't fire a cannon from a canoe" which is basically saying that you need a stable platform for explosive power and strength. To be quicker, more powerful, more efficient and stronger you need a strong core. For certain events such as cross country core stability is crucial; have you ever noticed how some people run well on slippery terrain and others can hardly stay on their feet?

The main muscle to work on as a beginner is the transverse abdominals (TVA). To feel it put your hand on your lower stomach and cough and you will feel this very deep muscle working alongside several others. To activate your TVA, pull in your stomach (as if on the beach having your photo taken!) and at the same time make the whole area rigid, as you would for martial arts if you were about to receive a punch. It is more than just sucking the stomach in. When you have got the hang of that then you can start adding in more advanced techniques such as simultaneously pushing down with the intercostals (pushing the stomach down from above) whilst tightening the pelvic floor muscles (pulling upwards as if stopping yourself going to the loo). Men, you too you also have them and should work them!!

If you go to a gym there are numerous simple things you can do to work the core. Instead of a shoulder press on a fixed machine which does everything for you, try using free weights whilst sitting on a Swiss ball - you will work the core far more. An advanced version would be the same exercise with one leg lifted off the floor. Also, try press ups with the feet resting on a Swiss ball.

I ran two races in the last month. It doesn't sound like many, but it's the same as I managed in the whole of last year. The overwhelming impression in one of hills. If I seem to go on about hills a lot, you must remember that some of my prime running years were spent in Holland which is not renowned for its peaks. A running companion told me of the Rotterdam marathon "there is only one hill and that is a bridge". There was an annual mountain race in the Hague, but that was a flat 10 km course which included going over a small mound of earth three times.

Back to the hills. Prince George's Running Club's Springburst 8km was the first non-cancelled race of the year in the Washington metropolitan area and so attracted a slightly stronger field than usual. This is a two lap route on the roads in Greenbelt Park, with one long slow uphill and one long sharp uphill on each lap. I managed 7^th overall with a time of 31.16 - five minutes behind the winner, but first in my age group.

They are keen on prizes here, so the top three men and women in each age group get awards. Many races also have a Clydesdale category for "the heavier runner", or as the clothes shops here say, the fuller figured runner. That's usually over 200 lbs, so includes me. I was third placed Clydesdale in the Washington marathon and got a nice trophy. But as it's for being the third fattest runner, so to speak, it's at the back of the cupboard.

The next race was a little 5 km at the local elementary school. Looking at last year's results there seemed to be some good runners, but I hoped for a top ten place. Unfortunately half of Maryland University cross-country team decided to turn up. They set off 5 minute mile-ing, and kept that up over a three mile course (the front pack finishing in under 16 minutes) which, apart from the first and last half miles, was a series of abrupt up and downs, like the residential section of the Seaford 10 km. I finished with a respectable 18.50, which put me 17^th overall - but, yes, in the top three for my age (and probably top fatty if they had a prize for that). Since it was $20 for a 5 km (!) they were very generous with the prizes from local businesses. The many spot prizes included a $50 voucher from the bike shop and several $20 vouchers from local restaurants. All that took so long, I didn't have time to stay around to get my own prize, which was probably a car or Caribbean holiday.

As summer starts there are more 5 and 10 ks coming up so I hope to manage a race or two more.

33     Dave Leach              1:16:59

93     Wendy Holden          1:22:27

128   Nicos Halvatzis         1:25:04

129   Simon Thomas         1:25:05

339   Ian Donald                1:32:34

363   Mike Swallow           1:33:08

383   Slavo Radosevic       1:33:43

408   Tim Monson             1:34:20

508   Alf Medhurst            1:36:34

744   Simon Bomford        1:42:11   

821   Dominic Lowden      1:43:30

I think we maintained last season's enthusiasm for most of the events. We were beaten because Hailsham consistently fielded a strong team and occasions we struggled to field  full team in all  categories. But again there was a great team spirit and I'm sure all 42 Lewes runners who competed over the season thoroughly enjoyed themselves. .....except..... Crowhurst Park. We were looking forward to an exciting new course and it was  a nice venue: indoor changing, showers, bar, off road parking, sea views, good local schools. But that course! Did any one run all the way (apart from Dave and Robbie)? Dominic obviously and  sensibly (judging by his appearance at the finish) decided to conserve energy for the dozens of excruciating uphills by sliding downhill on his face. You can rest assured that at the League AGM this summer I will be arguing strongly for an extra lap or two next season (and a picnic at half way).

There were too many great individual efforts to mention them all but here are a few notable performances: Wendy Holden won the senior women's category in style  not only running in every race but gaining the maximum possible points score of 1000 by coming first all her scoring races. Peter Masters and Mike Lane were second and third in the V60 category [surely some mistake, they can't be over 60..ed] and Nicos and John Coleman narrowly missed the honours  coming fourth in the V40 and V50 categories. Previously junior runners Nick Lucas and Rob Mullet  both made superb League debuts (and if Bill's knee recovers he might be able to challenge 'Barking' Brian Winn for the V50 title).
Next season it can be 'Lewes AC' on the trophy again.

Seniors please note that every Tuesday of the summer months we will be meeting at various locations to enjoy a leisurely run (between 5 and 6 miles) followed by liquid refreshments that will fortuitously be found in a pub nearby.

See Club noticeboard at track for details.

FIRST MEETING - TUESDAY 6^TH MAY AY BARCOMEBE VILLAGE CAR PARK AT 7PM - AFTERWARDS AT TE ROYAL OAK.

Sunday 1^st, T/F National Young Athlete's League (3)

Wednesday 4^th, T/F U13 League (East), Eastbourne

Thursday 5^th, /F U13 League (West), Horsham

Saturday 7^th, T/F Southern Women's League (3), Horsham

Sunday 8th , Seaford Half Marathon, Seaford, 9.00am

Sunday 8^th, Hove Park 5k & 1.1mile, Hove Park, 11.00am & 11.30am

Sunday 8^th, Sussex Youth Games Years 6,7,8 and 9

Wednesday 11^th, Worthing 10K

Saturday 14^th, T/F Sussex Schools Champs, Crawley

Tuesday 17^th, Haywards Heath Relays, Whitemans Grn Cuckfield

Wednesday 18^th, T/F Sussex Vets League, Worthing

Wednesday 18^th, Mid Summer 5 miles, Lavant

Saturday 21^st, T/F Schools inter Counties, Lewes

Sat21st - Sun 22^nd, SEAA Senior Champs, Portsmouth

Sunday 22^nd, Heathfield 10k, Heathfield

Wednesday 25^th, T/F Open Meeting, Crawley

Saturday 28th T/F Southern Men's League (4)

Sunday 29^th, T/F National Young Athlete's League (4)

Sat 28th - Sun 29^th, AAA U20 & U23 Champs, Bedford

Sat 28th - Sun 29th, Schools Regional Combined Events, Ashford

Spikes: The Club has a small number of second hand spikes available for sale: - sizes between 6 - 9. Ring Jackie Lucas evenings. Club vests: Ring Jackie Lucas evenings.

James Brickell, Sports and Remedial Massage Therapist, Camois Court, Barcombe Mills Road, Barcombe. Special rate for Lewes AC members: fifteen pounds a session (mention this ad). Phone: 07974 372242

This Ammonite was produced by Slavo Radosevic and edited by Peter Masters. All submissions welcome (particularly articles on events you have participated in) from club members - including juniors. Please e-mail them to s.radosevic@clara.co.uk.