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Newsletter
Volume 20 Number 2
March 2007

Editors: Geraldine Russell and Andrew Cordle

Contents

• Editorial - Geraldine Russell
• Editorial - Andrew Cordle
• Chairman's Chat - Martin Sellens
• Training - Stephen Cartwright
• Captain's Corner - Jenny Collyer
• Membership - Geraldine Russell
• No Orienteer should be without One - Jack Isbester
• Fixtures - Jack Isbester
• How was it for you? - Jack Isbester
• The Ankles - Stephen Cartwright
• Club History - Derek Keeble

Editorial - Geraldine Russell

For those who have not checked out the website recently, I would like to draw your attention to the training that is being held. Unfortunately for the members that rely on hard copies I realise that the first training session will have already taken place when you receive your copy either at Rendlesham or through the post for which I apologise.

Please also take particular note of my article headed "Membership".

Editorial - Andrew Cordle

This edition is a page or so shorter than the last, and doesn't contain any event reports. Don't be shy - let us have your news and views and we will give them an audience! Don't forget that we can print photos and other graphics in colour.

Chairman's Chat - Martin Sellens

Well, the evenings are getting longer and soon the clocks will go forwards prolonging the evening light and removing yet another excuse to get out training. As the sap rises even in the most gnarly tree trunks, so the thoughts of orienteers turn to gambolling through sun dappled forests with a hey nonnie no and a spring in the step. Until the first major error whereupon joyous whistling of madrigals and airs turns to steam venting obscenities directed at the hopeless mapper and incompetent planner. I'm thinking control number 5 for Blue Men at the compass sport trophy in Burnham Beeches yesterday (Map and routes here - ed.).

The Compass Sport Trophy

But enough of my hopeless map reading (for I have only myself to blame), by now you will all know that we maintained the Straggler's tradition of carrying all before us at the regional round by taking a narrow victory over Guildford Orienteers. If you haven't had an opportunity to look at the results yet, and they aren't elsewhere in this newsletter (they are here - ed.) , the evidence is in the tables below. Congratulations to all who turned out. Even if you weren't a scorer, your result counted by displacing runners from the other teams to lower positions. I'd just like to pick out the splendid result of Thomas Birkett, who has only just graduated to Orange courses and came sixth among trophy runners, most of whom will have been several years his senior. Thomas's enthusiasm is contagious and brightens up even the dullest day. Well done to him! I must also congratulate class winners, Chris, Jenny and James Park, and thank Jenny for her sterling efforts in organising a very strong team. Next stop the Final 14th October at Blidworth near Mansfield (Nottinghamshire).  Jenny will be out recruiting; please keep the date free.

Pos.	Club	Score	Brown	Blue Women	Blue Men	Green Women	Green Men	Short Green	Light Green	Orange
1	SOS	1266	100 (1)	190 (2)	196 (2)	194 (2)	0 (0)	196 (2)	198 (2)	192 (2)
2	GO	1257	287 (3)	0 (0)	198 (2)	194 (2)	194 (2)	94 (1)	94 (1)	196 (2)
3	CHIG	1146	277 (3)	162 (2)	271 (3)	158 (2)	180 (2)	98 (1)	0 (0)	0 (0)
4	HAVOC	1067	267 (3)	82 (1)	266 (3)	182 (2)	178 (2)	92 (1)	0 (0)	0 (0)
5	DFOK	978	279 (3)	198 (2)	241 (3)	0 (0)	170 (2)	90 (1)	0 (0)	0 (0)
6	SUFFOC	177	86 (1)	0 (0)	91 (1)	0 (0)	0 (0)	0 (0)	0 (0)	0 (0)

Baddow Ridge Regional Event

If any of you weren't at the Baddow Ridge Regional Event then you missed a treat. Great map and courses from Kevin Machin, contours, seamless organisation from Jenny Collyer, contours, splendid catering from the landowners and even the weather was pretty good. Congratulations and thanks to all involved in the organisation and particularly to Kevin for the hours he spent mapping and planning, and to Jack Isbester for arranging the permissions with over 20 separate landowners. Although there were one or two problems on the day with a scout camp pitched around a control, and irate scout leaders who had not been informed of the event, overall it was a triumph!

Clubmark

I am pleased to be able to announce that, thanks to the efforts of the development committee, and particularly to Andrew Cordle, the club is now the proud owner of Club Mark status. This is a prestigious recognition of the club's work to support its members and its compliance with equal opportunities legislation and other aspects of good practice. We are one of the first Orienteering Clubs to achieve this recognition and news of our success featured on the news section of British Orienteering's web site. Apparently this means we can apply for grants and stuff. Perhaps we can get Andrew to write a few words in the next newsletter.

Although there is lots more I should be keeping you up to speed on, I am reliably informed that I have missed the newsletter copy date. So I apologise if I have missed anything momentous. I'll save it for next time.

Meanwhile, I wish you that elusive perfect run.

Training - Stephen Cartwright

The club coaches have arranged some training sessions -
Saturday 24th March 2007, 10am to 12.00pm University of Essex, Wivenhoe - organiser Steve Cartwright steve.cart@virgin.net
Saturday 21st April 2007, 1pm to 3pm, Tiptree Heath, near Colchester - organiser Dave Birkett david.birkett@blueyonder.co.uk
Sunday 20th May 2007, at the Hylands Park, Chelmsford event - organiser Richard Barker r.barker@genemedix.com
Please contact the organiser if you intend to go along.

A monthly cross country jog or other for the adults, with the possibility of something for the children is also proposed.
Depending on the takeup etc. there is the opportunity of a social with a drink and/or a bite to eat.  All abilities welcome.
Provisional evening dates (that can be changed):
Thursday 26th April - Chelmsford area
Thursday 24th May - Colchester area 
Thursday 21st June - Chelmsford area
There is also the possibility of doing something in the Halstead area.
Comments or suggestions to Steve Cartwright (email: steve.cart@virgin.net).

Captain's Corner - Jenny Collyer

On Sunday 18th March thirty seven SOS members made the journey to Burnham Beeches near Slough for the Compass Sport Trophy regional round and we won by just 9 points. Well done everyone - all ages, men and women count in this competition. The Final is on the 14th October at Blidworth near Mansfield (Nottinghamshire). Write this date in your diary now and do plenty of training!

The JK relay entries are about to be sent in but there is still time to let me know if you want a run in the British relays (South Wales, Sun 6th May). I need to know by the 1st April.

Membership - Geraldine Russell

Up until a few years ago we (SOS club) used to distribute a leaflet of all the members addresses and telephone numbers to everyone. Unfortunately this was stopped because one member was angry saying it breached data protection and therefore the practice was discontinued. However, I know that a lot of members would like to be able to contact other members for car sharing etc. As that one person is no longer a member of our club I thought it would be a good idea to reinstate the procedure but this time with, telephone numbers postcodes and email addresses only and these would only be given to members of SOS.

IF YOU WOULD PREFER THOSE DETAILS NOT TO BE SHOWN TO OTHER MEMBERS PLEASE CONTACT ME BY 15TH APRIL.

Geraldine Russell Tel. 10206-272761 or geraldine@russell2.fsnet.co.uk.

No Orienteer Should be Without One - Jack Isbester

Jack offers his clubmates a helping hand

The table below lists the glittering programme of SOS events for 2008 and marks the moment for which every Straggler has been waiting - the moment when you get to choose which event you will Plan or Organise next year. Sorry, all this year's positions have already been filled.

Do you love to be up at five on a bracing January morning placing controls where your clubmates will never find them or is it your preference to be lolling in a deckchair in June sunshine, your organising done, whilst willing clubmates put your plans into action?

Cast your eye down the list and identify the three events you most want to plan or organise, then hurry to contact me. If you're quick I may be able to help and if you want to try your hand at controlling, volunteer to control one of our C5 events - they don't have to have qualified controllers so are a good place to start.

Date	Grade	Venue	Event
Sunday 01.01.08	C5	TBA	New Year's Day Novelty Event
Sunday 03.02.08	C4	Chalkney, near Halstead	ESSOL
Sunday 16.03.08	C4	Hockley, near Southend	ESSOL
Saturday 10.05.08	C5	Castle Park, Colchester	ESSOL
Sunday 15.06.08	C4	Wivenhoe Park, Colchester	ESSOL & EA Schools' Champs
Sunday 06.07.08	R5	TBA	SOS Relays
Sunday 21.09.08	C5	Danbury Park, Chelmsford	ESSOL & SOS Championships
Sunday 12.10.08	C3	Hatfield, near Stansted	Regional Event
Sunday 09.11.08	C4	Baddow Ridge	EAGAL & ESSOL

Contact me on Tel. 01621 815501 or email me at IsbesterJ@aol.com.

Fixtures in East Anglia and Nearby Regions

The information provided below normally consists of Event Date, Region (eg EA = East Anglia), Event Grade and Type (Grade 1 is highest grade, Grade 5 is lowest. Type C is a conventional Cross Country event in which controls must be visited in the sequence listed on the description sheet). Event & Location Names and map reference. Organiser's contact details. Contact details, costs, closing date etc. for Pre-entry when provided. Whether Entry on the Day (EOD) is possible and the surcharge payable. The range of courses offered. The address of a website from which additional information can be obtained. Additional information in plain language.

At Essex Stragglers' events registration normally opens at 1000hrs, starts are from 1030hrs until 1230hrs and courses close at 1430hrs.

April 2007

May 2007

June 2007

July 2007

How was it for you? - Jack Isbester

Another contribution to the occasional series in which Stragglers draw attention to particularly good organisation or facilities provided by neighbouring clubs. The object is to help us to improve the arrangements for our own events. All SOS members are invited to submit entries and guest entries from members of other clubs, if constructive and/or amusing, will also be welcome.

CUOC's Warren Wood Regional Event on 3rd February 2007 & MV's White Downs National Event on 25th February 2007

Both these events used very clear marking of the controls on the map. The lettering was 7 mm in height and the circles were 8 mm in external diameter - much less difficult for older orienteers than the 5-6 mm sizes used by some planners.

The Technical Editor writes - Control circle sizes are governed by the International Specification for Orienteering Maps 2000. This specifies that circles should be 6mm diameter, and we usually get something close to this. However, at a Regional Event based on a 1:15000 map where the oldest (and youngest) competitors get a 1:10000 blowup, if the circles were still 6mm, the Control Descriptions might be different for the same site on different courses (e.g. a control could be "W pit" at 1:15000 but simply "pit" at 1:10000, because the other pit would now be outside the circle). So to avoid error, it is permissible to enlarge the circle by 50% in this case.

The Ankles - Stephen Cartwright

Running across varied terrain with its hardness, rocks, pits, slopes and slipperiness provides a challenge that is often too much for the body. Obviously it is possible to break an ankle and even strains can result in instability and eighteen months of rehabilitation. Some find it necessary to wear elastic ankle supports, ankle braces, or high ankle boots (even though they hurt). When starting running it can take a long time for the ankles and their ligaments to settle down. Gentleness is important. Keeping the weight down will help.

The normal ankle sprain occurs where the ankle rolls outwards and the sole of one foot is turned inwards towards the other foot. This stretches the muscles and tendons down the outside of the lower leg. Some relief may be found by simply taping around the leg a couple of times a little up from the ankle. The injury may also hurt muscles and tendons down the outside of the foot. Relief can be found by taping the foot around the instep area. In serious injury where more complete strapping is needed a figure of eight around the ankle area can be used. The normal treatments are Rest, Ice, Compression and Elevation. Indirect icing or cold treatment may continue for a couple of days but it is important not to forget that healing occurs best when the ankles are kept warm encouraging blood flow.

Rehabilitation from serious injury must be gentle and the athlete should be guided by their pain levels and a doctor/physiotherapist. Training should be carefully monitored. A regular program of ankle strengthening exercises may help prevent injury.

Strengthening Exercises as recommended by a British Orienteering physiotherapist

1. Balancing: Balancing on one leg helps the neurone system to adjust and the body to strengthen. Short periods can be spent balancing on each leg. Maintaining a good posture and being aware of ones core stability ie. pulling in the tummy is recommended. As individuals become more competent they can try to use a wobble board/cushion.
2. Calf Raises: With the balls of the feet on a step dropping down to stretch the calf and then rising up onto the toes is known as a calf raise. Performing a few regularly will help strengthen calf and ankles and also make pulls less likely on steep terrain.
3. Hopping: Using one leg and then the other hopping forwards, backwards and sideways around a small square can again strengthen the ankles and help with balance.
4. Resistance Bands: Linking a band around both feet while sitting on the floor, the muscles associated with ankle movement can be strengthened by moving one foot quickly against the resistance of the band and then gently back.

Club History - Derek Keeble

Episode 2 of a gripping yarn ...

Derek sent this information in November 2006, in response to a request from the Webmaster for information on the history of the club.

Papers relating to pre-1970 Straggler activity were passed to me, when I was an active Straggler, say 1978. These were handed on to the late Mike Powell-Davis when it became inappropriate for me to possess them, say 1984.

Before then I do not recall noticing the initals "S O S" in result lists until about 1968. I assumed the youths of Robert Beard Club straggled in to the finish funnels in unpredictable order, and that they called themselves a society merely to claim familiar distressing initials. But you guessed that too didn't you? Then-abouts a pop cult called The Stranglers, I am told, was emitting noises to the young; its influence upon the name choice is beyond assessment by me.

During 1970 I was one of six who met in Kings Lynn with a view to giving East Anglia the benefit of O. We formed an East Anglian Club, mounted some sporadic events and soon became an Association of Clubs; one Norfolk and one Suffolk.

Meanwhile Hornchurch's Robert Beard Club acquired a non-orienteering warden who saved his members' legs from received further bashing by brambles.

Suffoc, with an early map of Rendlesham Forest by me, became anxious to off-load me to my native but orienteering-naked county. During 1972 I attended a HAVOC event and declared my intent to revamp the then defunct S.O.S, and was duly joined by a powerful Bangor Backwoodsman called Jack Isbester.

Later, to mark the re-generation, we adopted "Essex" into the title, and the late Bill Stevens obtained the okay to deploy the three seaxes within our emblem.

I am very pleased with Straggler achievements 1972-84, but get even more delight from the sequenced progress from controls numbered 1984 to 2006.

This information is sent so you may use it if you wish, it is not an attempt by me to get my name on your website. I like to be usefully forgotten.

Congratulations. Enjoyed the website

Keep happy feet
Derek Keeble

Watch out for the next exciting episode ...