BRR Blog – 17 June 2024

Most of the BRR Team at the High Easter 10k

Howdie, Road Runners!

The weather was kind to us on Sunday and those of us who managed to get entries had a fantastic time at the High Easter 10k (although Nehal has marked it down for not having an ice cream van). It was real shame that the race sold out before more of us could enter, the race’s new-found popularity being because it is now part of the Essex Championship. This is something to bear in mind if you haven’t yet entered the Ingatestone 5, which is also an Essex Championship race this year.

Next on the race calendar is the East End Road Runners 5k at the Olympic Park on Tuesday. It should be a fantastic evening – the weather is looking kind again, so let’s all do the Club proud. Of course, the Tuesday race means that track will be on Thursday this week, and I have a nice session lined up for you – details in the BRR diary.

I’m just hoping that no England Euro games clash with our races or track sessions, or I may be running around by myself…

European Athletics Championships

I confess, the European Athletics Championships, which ended last week, are more my cup of tea than the football counterpart. Team GB & NI ended up with 13 medals, putting them third on the medals table behind hosts Italy, and France.

The medals were:

Gold

100m women – Dina Asher-Smith

4 x 100m women

800m women – Keely Hodgkinson

HM – Team women

Silver

1500 women – Georgia Bell

200m women – Daryl Neita

400m men – Charles Dobson

5000m men – George Mills

Bronze

10000m women – Megan Keith

100m men – Romell Glave

3000m steeplechase women – Elizabeth Bird

HM women – Cali Hauger-Thackery

Pole Vault women – Molly Caudery

I hate to point it out (she lied) but it was noticeable that 10 of the 13 medals were won by women, or women’s teams. Let’s hope the boys do better in the upcoming Paris Olympics.

Less is More

Georgia Bell at the European Championships

Georgia Bell, who won silver in the women’s 1500m at the European Athletics Championships, might be a new name to you, but she was a successful junior athlete over 800m before going to the University of California in Berkeley in 2015.  Unfortunately, as she told Runner’s World magazine, what seemed like a golden opportunity to improve her performance as part of the US National Collegiate Athletics Association (NCAA) almost ended her running career.

“I wanted to experience the NCAA which is an amazing league and makes you feel like a pro-athlete” she said “But the trade-off is that they expect you to race all the time because you’re a business deal”.

As a result of being expected to race every season, Bell burnt out and began to succumb to injury. In fact, while in the US she never ran faster than she had in the UK. Demoralised, she stopped running altogether for a year and instead concentrated on a career in cyber-security. It was only when the Covid pandemic struck that she started to run again regularly. A 16:10 performance at parkrun made her decide to start training on the track again. Appropriately, her first track race was at the Comeback 5000, in a pair of borrowed spikes. She can third in her race, giving her the incentive get in touch with her old coach, Trevor Painter, and start training again with him, and his wife Jenny Meadows.  

What had she learnt from her experience in the US? To run less! To avoid injury she is currently running around 30 miles a week and cycling around 100 miles, some of it as part of virtual Zwift races.  

She does four intense running sessions a week: a hard tempo run (not more than 10 miles), hills, change pace sessions, and fartlek. In between, she does very slow, low heart rate recovery runs.

Her advice for runners who want to get faster? “You need to ensure that, at least once a week, ideally twice, you’re doing sessions where you’re gasping for breath.” With that in mind, she recommends that 5k runners practice with five fast 1000m reps rather than plodding out a 5k run. Maybe experiment at parkrun try doing fast 800s with 200m recoveries, and see if it works.   

Keep on Track

James L at track, demonstrating a fast rep!

Georgia Bell would probably agree with the old saying that, if you want to race fast, you need to train fast. But whether you are training on the road or on the track, it’s really easy to fall into that mediocre category.

On the road, it manifests itself with all your runs being at the same old pace, with your easy runs too fast and your tempo runs never really fast enough.

On the track, it manifests itself with repetitions not being run as hard as they should, so there is a lack of differentiation between the speed section and the recovery section of your run. 

The recovery section is just as important as the speed portion. It can be really tempting to extend your recovery when the workout gets tough, or to stop completely when the workout calls for jogged recoveries (ok, I know I do it!).

Of course, some track sessions call for more rest. If we were short-distance runners, we would have longer, static recoveries between our reps; for runners who race up to about 400m, short bursts of effort are key, so they need to train for that.  

For the rest of us, we tend to run distances of 5k and upwards, so our recovery needs are different. You’ll have noticed that our recovery is mainly active i.e. walked or jogged (these are sometimes called ‘floats’). This more closely resembles what we do in our runs or races, and helps to build our aerobic system and endurance. 

If you’re new to running or speed workouts, coming back from injury, or maybe not as fit as you would like to be, you may need to walk instead of jog for your recoveries. But do try to jog if you can – maybe every other rep if you can manage that.

However, don’t go easy on yourself: a speed workout should be hard! Your pace should be as hard as you can manage whilst getting to the end of the session. You should be looking forward to the recoveries! Be positive and give it your best shot. You may be able to push yourself harder than you imagined!

Update – Barking Riverside parkrun

I’m afraid it looks like you are going to have to wait a bit longer to visit Barking Riverside parkrun.

A chap from Barking and Dagenham Council who is involved in setting up the new parkrun has attended Barking parkrun for the last couple of weeks. He says there is still a lot to do before it can launch, including getting a full team of volunteers in place and actually measuring the course. He confirmed that some of it will be on quite rough, trail-like, terrain.

They had hoped to begin in July but he thinks September is more realistic. In the meantime, he is going to be volunteering at Barking to get a feel for the different roles, so every cloud has a silver lining! 

Off course

The Epic 5k race, before the mayhem started. Photo courtesy of Epic.

If you thought it was annoying when some of the frontrunners at the Dagenham 88 5-miler race went off in the wrong direction, spare a thought for participants at the recent 2024 Epic Action 5k race for charity in Aylsham, Norfolk. Only nine of the 425 participants successfully completed the course.

This was due to a bunch of teenage ‘wits’ (or should that be ‘gits’?) who tampered with the directional signs and cones, deliberately misdirecting the runners at about the 2-mile mark.

While it might sound a bit funny, it resulted in the runners going across a road, requiring cars to stop to let them through so had the potential for serious consequences.  

Race organizer Steve Hitcham told the local newspaper “There could have easily been an accident. A lot of people didn’t notice, but it could have gone a lot worse. A lot of cars had to stop to let runners through, which we obviously hadn’t anticipated or had any sort of management in place for. Luckily, in the end, there wasn’t too much traffic about. But it’s more the fact that it could have led to something serious.”

The lead cyclist and front runners noticed the error around the 3km mark, allowing the participants to rejoin the correct route. As a result, the race extended to approximately 5.25km.

The incident has been reported to the police, and a local officer who was taking part in the race and saw the group of teenagers described them as some of the “worst kids in town.”

 Greg’s Race Report

James S getting his £10 prize from Greg

Round 3 of the summer handicap series for Barking Road Runners on a chilly summer evening with a threat of rain in the air. Twenty runners took part in the race. James Sheridan finished first, comfortably inside his handicap, and will face a tougher run in round 4. In all, nine runners finished inside their handicap time. After 3 rounds Martin Mason is just ahead overall.

Grand Prix series round 4 this week at the High Easter 10k. A good turnout for BRR with 15 members taking part. The first BRR finisher was Nehal Patel in a time of 45:45, a new Personal Best. He was followed by Rosie Fforde in 50:15. Other BRR runners were Sunny Bulchandani (51:17), Ron Vialls (54:53), Tom Shorey (55:46), Louise Chappell (58:27), Isabel Pinedo Borobio (58:36), Steve Colloff (58:45), Dennis Spencer-Perkins (1:01:54), Alison Fryatt (1:02:15), Martin Mason (1:02:21), Les Jay (1:13:34), and Rachel Sharples (1:16:58). John George started the race but, unfortunately, had to drop out due to injury.

 The race was part of the Essex Road Championships. Steve Philcox retained Gold in the Essex 10k road championship for his age group.

Derv Bartlett took part in the Daingean 5k race, finishing in a chip time of 18:42.

Derv meaning business at the Daingean 5k

BRR parkrunners 

 Make sure you are registered as a Barking Road Runners member if you want to appear in the Race Report.

 Barking - Owen Wainhouse 20:47, James Sheridan 24:57, Adrian Davison 25:31, Jagbir Bassi 27:23, John Lang 28:06, Joyce Golder 28:50, Ricky Narwal 29:19, Louise Chappell 30:18, Paul Ward 33:00, Nikki Cranmer 35:38, Dawn Curtis 37:38, Darren Graham 45:10, Belinda Riches 45:14 and Alan Murphy 49:01.

Billericay - James Hall 25:36.

Chelmsford Central - Gary Harford 29:00.

Dunstable Downs - Melissa Lowndes 39:29 and James Lowndes 39:30.

The Lowndes at Dunstable Downs

North Yorkshire Water Park - David Botterill 27:05.

Osterley - Mark New 23:54.

Quakers Walk - Rob Courtier 42:56.

 Raphaels - Doug King 26:06.

 Roding Valley - Paul Withyman 20:41 and after Jackson 21:27.

 Tonbridge - Rory Burr 25:06 and Stephen Colloff 28:20.

Rory at Tonbridge

Steve C at Tonbridge

Valentines - Kevin Wotton 24:10 and Andrew Gwilliam 41:39.

Victoria Dock - Jason Li 26:52.

Jason at Victoria Dock

Wanstead Flats - Andrew Hiller 31:37.

Highest BRR age gradings this week were Joyce Golder 59.60% for the women and Peter Jackson 68.76% for the men.

BRR Diary – June/July 

7.30pm, Tuesday 18 June – East End Road Runners 5k (ELVIS 03). Olympic Park, Hopkins Fields (near the Velodrome). Sign up at https://events.kronosports.uk/event/289 NOTE: there will be no track session, but…

7.00pm, Thursday 20 June – Replacement Track Session. Jim Peter’s Stadium, Mayesbrook Park. This week we have the ‘two, one, one, one’ session:

Seven sets of

·         2 mins fast with 1min recovery

·         1 min fast with 1 min recovery

If you can, run the 1-minute reps slightly faster than the 2-minute reps.

7.30pm, Friday 21 June – John Clarke Memorial Fell Race. Race HQ Orion Club House, Jubilee Retreat, Bury Road, Chingford. Annual mid-summer 3-mile Category A Fell Race with 250m of climb, taking different several ups and downs around the low point Yardley Valley. The finish is on Pole Hill with great views over the Lea Valley to central London landmarks. Entry on the day is available but you must arrive before 7.00pm. Note that it is a good 15-minute walk to the race start. Post-race refreshments at the clubhouse.

7.00pm, Thursday 27 June – Summer Handicap 04. Barking Park. Another week away from Castle Green. Barking Park. On the parkrun course. Just £1 to enter with the chance of winning a crispy tenner, plus trophies for overall first, second and third in the competition.

3.00pm, Saturday 29 June – 40th Anniversary Drinks. The Acorn, 201-203 Longbridge Road, Barking, IG11 8UF. Join us for a drink or two to celebrate BRR’s 40th anniversary. First drink courtesy of BRR.

10.00am or 1.00pm, Sunday 30 June – SITC Summer Samosa Run. The car park of Mulalley & Co Ltd, Teresa Gavin House, Southend Road, IG8 8FA. There is a half marathon, marathon or ultra starting at 10.00am or a 10k starting at 1.00pm. The race takes place on loops of roughly two each, with quite a lot of uphill involved in each lap, but at least it means you get to visit the refreshment station each lap. Medal, T-shirt and – of course – samosas for all finishers. Enter at: https://www.evententry.co.uk/sikhs-in-the-city-summer-samosa-ultra-2024

7.30pm, Wednesday 10 July - Newman Hilly 5 (ELVIS 04). Hainault Forest, Foxburrow Road, off Romford Road, IG7 4QN. Organised by Ilford Athletics Club, a two-lap hilly course, one big lap followed by a slightly smaller lap around Hainault Forest. Enter at https://www.entrycentral.com/newmanhilly5

10.00am, Saturday 6 July. Orion Forest Five. Race HQ, Orion Harriers clubhouse at Jubilee Retreat, Bury Road, Chingford. NOT an ELVIS race, but a chance to practice the course for the ELVIS/Grand Prix race taking place in August. Enter at https://www.entrycentral.com/Orion_Forest_Five_Race_2

7.00pm, Thursday 18 July – Summer Handicap 05. Barking Park.

Cracker Corner - the restaurant edition II

Restaurant customer: “Waiter, I’m in a hurry! Will my pancakes be long?”

Waiter: “No sir, round.”

Waiter: “I see your glass is empty, would you like another one?”

Restaurant customer: “Why would I want two empty glasses?”

Waiter “How would you like your steak, sir?”

Restaurant customer “rare.”

Waiter “You're in luck, today's special is panda.”

Boom! Boom!

Quote of the week

“Don’t count the days. Make the days count.”

Eilish McColgan (she may have taken it from someone else)

And finally…

The new King Charles Fiver.

Here’s an offer you can refuse. The new £5 note featuring the portrait of King Charles has just been launched. However, to reduce the impact on the environment and financial impact, the new notes are only being printed once the old ones featuring the late Queen have worn out. If you can’t bear to wait to get one, you can order a King Charles fiver online. Cost? Just five pounds plus ‘a small charge for postage’ of £2.99. That’s £7.99 for £5. Alternatively, go to the cashpoint next door to the Daily Munch, which was issuing King Charles fivers on Saturday. Cost? £5 each…

Happy running!

Alison

 

Chair, Barking Road Runners