top 5 things to know before you start running

1) Budget yourself

Set each time and cash limits. chances are high that, you’re running a race succeeding day! ensure you’ve got draw in time for many of rest. Some huge town race expos will take hours if you’re attending speak and chatting with vendors.

Also, budget yourself financially — it may be improbably attractive to shop for mementos once trapped within the pre-race atmosphere.

2) No race day attire searching

All the garments you go down race day ought to be tried and tested multiple times. you would like to make sure that things square measure snug, breathable, and don’t cause tenderness. If you are feeling you want to extremely have one thing, promise yourself to avoid wasting it for succeeding race.

3) Be ready

Some races need forms, bib range information, and/or ikon identification. Most race administrators keep data concerning this on their web site or Facebook page. try and be as wise as attainable to stay things moving swimmingly once you arrive.

4) Get friendly

Use the chance to raise the volunteers any queries you would possibly have at the race. It may be as minute as what flavor sports drink they’re going to supply or as vital as what to try to to in an exceedingly medical emergency.

Especially if it your initial race, chat with as many of us as you’ll be able to so you are feeling snug with any uncertainties.

5) impart the volunteers

Most of the individuals handing out bib numbers, t-shirts, and course maps square measure volunteers. They work long hours serving to runners get to the beginning line with all the instrumentality they have. Be patient, be kind, and provides them a real many thanks.



July 2007
This year saw 4 swimmers from City of Cardiff swimming club compete
against the best swimmers in the country at the British age group National
The Swimmers were Ieuan Lloyd (14), Owen Thomas (14), Robbie Burns (13)
and Sian Harkin (12).
Day one saw Sian competing in the 200m freestyle with a P.B of over 2
seconds she narrowly missed out on the final (11th place) but did achieve a
welsh Youth qualifying time with 2.14.82. Ieuan swam the 200m fly knocking
a second off his best and the 100m breaststroke just outside his P.B. Owen
swam in the 100m breaststroke in a time of 1.14.61.
Day two and Ieuan makes a final in the 400m I.M and eventually comes third
in the final in a time of 4.46.99 knocking 8 seconds off his entry time in a race
that saw the British record being broken. Ieuan also competed in the 200m
freestyle in a time of 2.04.48. Robbie’s first swim saw him qualify for the 100
back final in third place an impressive swim in the final saw him knock off
another second to go 1.05.21 and clinch the silver medal.
Day three saw good solid performances from Ieuan and Robbie in the 100m
freestyle and 200m backstroke, both of them qualifying for the final in the
back. Ieuan also gained a spot in the 200 I.M final. Ieuan dropped out of the
back final to concentrate on his I.M final a decision that paid off as he swam
a super I.M knocking another second off his heat time to go 2.15.60 and take
the silver medal. Robbie swam a more attacking back final knocking another
2 seconds off his time going 2.20.48 and taking the bronze medal.
Day four was the last day of the championships and Sian’s first national
final. She qualified 7th for the final but another great swim give her 6th place
and her second welsh youth qualifying time 1.01.29. Ieuan finished his very
busy championships with a final in the 100m Butterfly and an impressive 6th
place with a time of 1.01.02.
Overall the championships were a huge success and great results for the
swimmers who have all worked hard this year to be competing at the level.
By David Vine
Agnes Harkin would like to thank David Vine for his tremendous support of
Sian and the other swimmers on poolside.

Stűttgart International Swimming Gala

Stűttgart International Swimming Gala
24th – 25th
This was an eagerly awaited trip by all. Months of preparation preceded the
trip which provided a tremendous experience and opportunity for over 40
swimmers. Swimming open to the elements is challenging – the blinding sun
can make backstroke turns tricky and swimming breastroke with the wind
against you can be a little difficult.
Thanks to all involved in organising the trip – Sarah Warden-Smith, Mark
Jones, all the coaches in attendance and all the parents who supported the
Full results are on the web via the Stuttgart Swimming Club website and on
the City of Cardiff website

Stűttgart International Swimming Gala


All squads have been involved in competitions before the summer shutdown. The Stűttgart
International Swimming Gala for Youth, J1 and J2 was a huge success. A training camp for 13
swimmers from Youth Squad preceded the gala – see report below. The Cardiff and Vale Sprint
Meet took place in July. Then followed the BAGCAT UK Nationals in Sheffield, and the Welsh
Summer Nationals in early August completed the season.
Many have achieved personal success in these competitions and a summary of some of these
achievements is given below.
Stűttgart Training Camp – 16th
– 22nd June 2007
Stűttgart and Cardiff are not only Twin cities but also Twin swimming clubs. This was officially
signed by our chairman Steve Airey and Stuttgart in 2006. As a result of this we were lucky
enough to have been given some sponsorship by Stuttgart Council to enable us to take 13
swimmers on a training camp in Stűttgart using their 50metre open air pool at the ‘Inselbad’
complex. We were allowed to use two lanes of the pool for 4 hours a day for free (I dread to think
what that would cost in Cardiff) they also paid for tram and train tickets and made all the
arrangements for our meals and accommodation.
Our team was made up of David Vine, Chris Maddocks, Diane Hughes and 13 swimmers all
from Youth squad or J1 –
Sian Harkin, Chelsea Mellin, Hannah Kane Roberts, Savanna Jones, Jade Francis, Robyn
Ventrice, Sheridan Brooks, Lana Evans, Rebecca Vincent, Chris Watts, Ieuan Donovan, Ben
Tossell, and Toby Drew.

Training Camp Team
We set off from Cardiff at the un-earthly time of 2am on Saturday the 16
June heading for
London Heathrow and our flight with BA directly to Stuttgart at 8am. (Flight time sounded good at the time of booking but next time we’ll look for a midday flight!) Any way all was good had time
for some breakfast in the terminal and the flight was on time. We arrived in Stűttgart at about
11am (CET) to be met by Michael Reitmeyer our host and organiser of the Stűttgart international
swimfest. After a short journey by train and tram we arrived at the Arbeit-Sud hostel our
accommodation for the week. It was basic but clean and ideal for our needs. The swimmers
were in 2, 4 or 5 bedded rooms which they had to keep clean and tidy, with plenty of shower
rooms and toilets, a yard outside with table tennis, football game and skipping ropes. Breakfast
and dinner was provided in the huge dining room; we just had to serve ourselves and clear
The weather was glorious so after showering and settling in we set off for a walk to suss out our
surroundings we went to the local town of Unterturkheim, found the supermarket and stocked up
with ‘just in case’ supplies then went to the pool to begin our schedule – 2 hours training in the
open air 50m pool 4-6pm. The complex also included a leisure area with slides and flumes so
the swimmers were lucky enough to have that to themselves so they could relax and unwind.
Then it was back to the hostel for dinner, soup, rice and a sauce, salad, fresh German bread and
The rest of the week went like this:-
Up at 7.30am for Breakfast.. Orange or Apple juice, Cereal, bread, yoghurt, ham, cheese tea or
coffee. 10minute walk to the pool.
8.30am at pool for dry flexibility consisting of stretching, skipping, jogging etc.
9.00am-11am in the pool for David’s training schedule.
Midday lunch at the pool café, especially made for us. Salad, Pasta and sauce, even chips in
case we didn’t have enough food and a drink. The swimmers all helped to clear the tables and
then it was back to the hostel for a rest in readiness for another 2 hour session at 4 o’clock.
6.30pm we were back at the hostel for dinner, something different each day.
The evening was spent playing table tennis Chris doing the coaching and David , Ben, Toby and
Ieuan competing for top spot! The skipping ropes and football were also out.
The basic pattern was the same through the week but on Tuesday afternoon we fitted in a trip to
the Dinosaur museum and a play in the park, Wednesday afternoon we went to the Mercedes
museum which was very good. Thursday should have been a tour of the city but unfortunately
the heavens opened and we had to abandon this idea. ( I don’t think the swimmers were too
bothered – history wasn’t their idea of fun)
On the Friday afternoon after a lovely pizza lunch in a café in Unterturkheim we were joined by
another 35 of our swimmers ready for the weekend competition. The training camp swimmers
reluctantly moved out of the hostel which we all had got quite attached to, into families for
hosting over the weekend.
The competition went well, the results are on the internet (Stuttgart club website or our own
website – –I’ll leave David and Nikki to comment on them but we
came 2nd
overall only to be beaten by Leeds. Well done swimmers!
On Monday morning after dumping our cases on the 56 seater coach that the rest of the team
had travelled on we were able to set off on the train into Stuttgart city for a spot of shopping and
lunch ( no luggage to worry about!), before our return flight at 7pm back to the UK. The baggage
handlers were on strike but we didn’t need to worry about that! After persuading security to
release our minibus (airport security thought we would be delayed waiting for our luggage) we
headed off back to Cardiff.
Overall I think it was a total success and hopefully we can repeat the exercise again next year.
We were very lucky with the weather only one day of rain and some thunder storms
I would like to thank everyone involved in making this trip the success that it was.
By Diane Hughes

Dave Haller

Congratulations to Dave Haller who has recently received the
following awards:-
British Swimming Coaches Association
• Performance coach of the year.
• Life time achievement for 40 years swimming coaching
Dave was particularly pleased to receive the above as it is a
great honour to be recognised by your Peers.

Dave has also received a coaching award from Scottish
swimming in respect of Gregor Tait.Greg won 2 golds and 2
bronze medals at the last commonwealth games, the best
performance by a Scottish athlete in any sport ever,at
the Commonwealth games. Gregor was recently voted Sports
personality of the year in Scotland.

Dave also received Coach of the year by the Sports council for
Wales.This also was for coaches of all sports in Wales.
Mark Jones

Chairman’s Chat

Chairman’s Chat
On Wednesday, 2nd
January 2008, the City of Cardiff Swimming Club will have a new home at
The Cardiff International Pool, barring any last minute hitches on compeltion. It has take over 9
years of agonizing wait after losing the Empire Pool in 1998 and Long Course for our top
swimmers, but for those of us lucky enough to have seen the new pool, I can assure you that it
will be worth it!
I can confirm that all our discussions and negotiations with Parkwood Developments are now
complete and we are currently putting the finishing touches to our new timetable. I attended an
invitational meeting at Parkwood’s offices with Mark Jones recently, with clubs from Cardiff and
environs, both Masters and age group clubs, including Bridgend, Caerphilly, Pontypridd and
others to book time in the new pool. I am pleased to announce that all our requirements have
been accommodated where Long Course training is planned for mornings for J2 to Elite Squads,
Short Course training in the evenings, with a ‘Club Night’ on Monday evenings, where majority of
squads will be training in 15 – 25m lanes. Other evenings will be distributed to the top ‘D’
Squads and above, all remaining competitive squads rotating at least once a month on Club
We will still continue to work closely with Cardiff County Council and we will still need much of
our remaining weekly pool time with them, which will grow over the years to come as the Club
prepares itself for much needed growth. The refurbishment of Western Leisure Centre will
provide us with another excellent facility, although it will not be completed until towards the end
of next year.
Whilst we have strived hard to acquire the best competitive deal for our Club, access to this
facility is costly, the full amount being borne by the membership. With the imminent finalisation
of the new Timetable, we have planned in many of the squads to have their hours and sessions
increased during the week and we have commenced the difficult task of calculating monthly
fees, squad by squad, in the most commensurate and fair-minded way possible.
Due to our stringent financial control and significant increase in annual pool hire, it will be
necessary to increase monthly fees commencing 1
December 2007 to ensure that we will have
adequate funds in our Bank, prior to us commencing training at the beginning of January 2008.
Details of these increases will be announced with issue of the new Timetable at the end of
October 2007.

Club Strategy

Club Strategy
Robyn Jones is currently working with Head Coach Dave
Haller David Vine and Nikki Thompson, and Chairman
Tyrone Powell to create a ‘living document’ defining the
Strategy of the Club.

To Finish
Spot the coach!
Name the club, year and the parent!

Future Newsletters
If anyone has a news item, information or would like to write a letter to be included in
future editions please email me. Apologies for any omissions or errors in the letter.
Sharon Pauley (

Ann Reid

Prices are subject to change – please discuss with Ann Reid who is present with a
large selection of kit on Monday evening club night.. * indicates that prices are
approximate and not yet confirmed.
To order please fill in form and give to Ann Reid or email on lettie.reid@ntlworld.
com. Delivery time – six weeks maximum.

She is also able to order via “other” sources, for example Allens of Kingsbury with
whom we have an account.

If members want items from Allens and they order form us we are likely to be able
to negotiate a discount of at least 10%

Also the club has an arrangement with

Mailsports offer discounted prices for City of Cardiff Swimming Club
Order your swimwear from Mailsports and receive a 5% discount, at the same time
10% will be given to the club.
Order online or by telephone to receive these discounts, quoting reference
Telephone orders: call 0845 123 5503

Online orders: follow the link from or web site or
proceed to your shopping basket

and use the reference as a promotional code, a
discount will be automatically applied.

swimmers who have been selected

Congratulation to the
International swimmers
who have been selected
for the following
Tom Haffield – World
Championships 400m im
Danielle Stirrat –
European Junior
Ieuan Lloyd has also made
the selection criteria for
the Youth Olympic

National Qualifying Times
To date the following
swimmers from NPC and
Youth have achieved NQTs.
Josh Carbis, Glyn Chisholm-Jones, Alex
Finn, Tom Greenfield, Tom Haffield, Sian
Harkin, Rhodri Herbert, Alfie Howes, Jenna
Hussey, Hannah Kane-Roberts, Morgan
Kane-Roberts, Ieuan Lloyd Imogen Pauley
Sophia Pauley, Otto Putland, Danielle
Stirrat, Chloe Tutton, Robyn Ventrice, Sam
Sophie Cox (13) has also achieved the 50m
free time for the age above (14) and others are
very close – watch this space!

Congratulations to swimmers who are
included in the UK rankings at age-group
and open level.
The complete lists are linked on the Cardiff
website. It is particularly good to see some
of the younger development squad
swimmers included on the age-related
rankings list.

Please come to the
Wednesday 20th May 2009

National League
See above for report
The A Team have once again taken
the Top Club Award in the B final
of the Speedo League. They also
won the Relay Challenge Trophy
Congratulations to all swimmers.
Thank you to all the supporters for
the pom-pom waving and
Next year – a hotel with slightly
softer beds!

Only one costume allowed
This is a new FINA rule that has now been
implemented by SWIM WALES. Watch out
for further rules to be implemented by end
2009 including 1mm maximum material
width. Check before buying.
See Dubai Charter on British Swimming Website for full
ruling and timescale for implementation

Many thanks to the experienced
and qualified parent volunteers who have helped
with land training for NPC and Youth on Sat am
after their swimming session. The club and
swimmers are very grateful for their help. Chief
coach Dave Haller will direct these sessions and
Oliver (coach J2) will direct land training for the J

Newsletter July

Llanelli Open 7-8

Nikki Thompson writes
57 swimmers entered from the D squads and J2 travelled to Llanelli for the meet. Most swimmers
achieved personal best times in all their events. Congratulation to the medallists Caitlin Xerri, Harriet
Jones, Megan O’Brien, Rhys Palfrey, Helen James, Shannon Brookman and other finalists Eve Ash, James
Davies, Thomas Dootson, Rachael Flaherty, David Flanigan, Rebecca Pauley, Megan Squire and Cara
It was a pity that more 10 and under swimmers did not enter the event – only six were there and this was
an excellent meet for the younger developing swimmers. Information about gala entry is given below.

WISE Schools Meet – 14th

Swimmers were selected from those who competed in the Welsh Schools and Winter Wasas in November
Glyn Chishom-Jones, Alex Finn, Seren Jones, Sophia Pauley, Otto Putland and Samantha Ventrice swam
for Welsh Schools in the WISE (Wales, Ireland, Scotland, England) International Swimming competition
on the 14th
March. Glyn, Seren, and Sophia all swam personal best times, Sophia achieving her first NQT.
England was the top scoring club on the day but an exciting and enjoyable time was had by all

On Tuesday 24th March, 2 swimmers, Ieuan Lloyd and Danielle Stirrat performed exhibition swims at an
event to celebrate the 1st
anniversary of the CIP. Both swimmers achieved Welsh Junior Records. In
addition 120 swimmers were involved in mixed freestyle and medley relays.

Tiger Bay Meet –27th
– 29th

Congratulations to Montana Deacon and Aeron Campbell who achieved Top Girl and Top Boy
respectively at the meet.
The organisers were delighted at the success of the meet but are striving to make it even better next time.
Thank you to all those who volunteered – your help was essential.

Welsh Age Group and Youth – Easter 2009

Four long days of competition over Easter, requiring considerable stamina from swimmers and parents,
officials and other volunteers. The officials were certainly flagging by the last session – from 3
timekeepers a lane and a turn judge on each lane on day 1 of the meet to 1 time-keeper per lane and only 3
turn judges for all 8 lanes. Rhys Jones was one of those three turn judges, both swimming and officiating
at the event – quite an achievement.

The relays were particularly exciting – City of Cardiff won 10 out of 12, with some very exciting finishes,
showing determination and teamwork. The girls teams won all their races – in the girls 14 -17 Medley
relay, Sian Harkin caught up at least 1/3 of a length on the Bridgend freestyler to win the race – an
incredibly swim with a pb split. The girls 4 X 100m relay achieved a time of 3.58.99. The club is looking
forward to representation and success in the National Age Group relays this year.

There were many excellent individual swims by Cardiff swimmers in the meet, numerous finalists and
medallists which are detailed in the individual results list on the website. A few examples – Alistair
Richards’ (age 13) superb 800m swim in the 13 – 14 years age-group, breaking the all-time club record;
the trio of medallists from Cardiff in the 16 -17 girls 200 breaststroke – Nicole Gooding, Bronwen Martin
and Megan Lloyd; three 11 year old girls – Montanna Deacon, Mollie Powell and Shannon Brookman
made finals this year.

National Swimming League ‘B’ Final – April 26th

City of Cardiff swimming club flew the Welsh flag in Sheffield last weekend. Having just failed to qualify
for the A final at Christmas with the top 10 clubs in Britain, they were determined to prove themselves the
best of the rest in competing with the next 10 top clubs in the “B” final of the National League.

This competition was as lively as swimming gets, with supporters for each team in club kit with mascots
and loud horns blaring. Each race in the 3 hour program provides points towards the final total
determining the overall winner. There are 10 points for first place, down to 1 for 10th
and zero for a
disqualification. Prizes included the overall winner, the winner of the relay challenge (based on all the
times of the relay teams added together for each club) and even a best supporters trophy! Age groups
include 11 and under, 13 and under, 15 and under and open.

After a good opening swim with a 3rd
place in the 200m IM from Danielle Stirrat swimming up in the open
age group followed by a full 10 points from Olympic athlete Tom Haffield in the second event, confidence
was high. However, apart from a few good placings in the early relays which included a Welsh junior
record for Ieuan Lloyd in the 50 m freestyle in the first leg of the boys 4X50 freestyle relay, some mid and
low positions began to see Cardiff slip from the top, with City of Salford starting to pull ahead.

Otto Putland injected some more pride into the team with a win in the 15 and under in event 16, the boys
100m backstroke. However, wherever Cardiff scored high, City of Salford was close behind, and with 10
events to go City of Salford still held onto the lead. Some good final performances with an excellent
exhibition in the last few relays from City of Cardiff, however gave Cardiff a victory not only in the
overall competition but also in the Relay Challenge! Despite a huge cheer from Cardiff supporters when
their team raised the Welsh Flag, the supporter’s trophy went to Leatherhead pirates, several of whom
came dressed as pirates for the occasion.

Notable performances included individual wins for Thomas Haffield in the 200 IM, Otto Putland in the 15
and under 100m Back and Ieuan Lloyd in the 15 and under 100m breast and 100m fly. Imogen Pauley
gained second places in the 11 and under 50m fly and the 50m free. Third places were obtained by Tom
Greenfield in the open fly, Jenna Hussey in the 13 and under 100m back and 100m fly races and Sian
Harkin in the 15 and under 100m free. Danielle Stirrat gained third places in the open 200m IM 100m
Back and the 100m free despite swimming up from her age group and swimming a gruelling schedule of 7