Hi there, Road Runners,

Well, it was an eventful weekend. We had our January Club outing to the Curry Mahal Indian restaurant on Friday, which 17 of us enjoyed (not sure about the other diners in the restaurant, though. Any hope of a quiet night out would have been shattered). Thanks to Mick D for making the booking.

Anyone who took part in Barking parkrun on Saturday will have run our – hopefully once only alternative course, thanks to the path being frozen at its widest point, just near the Splash Park. It looked like we had the council to thank; it appeared that the black ice may have been the result of a couple of skips being washed out before the weather turned cold overnight. But the show went on – some quick thinking resulted in a diverted course, so the slippery patch was avoided. Marshals were fantastic, as were the runners.

Talking of slippery, I don’t think I’ve ever seen as much mud per kilometre as we had at the South Essex Cross Country League (SECCL) race, hosted by Nuclear Races Striders on Sunday. The course, at Parsonage Farm, Kelvedon Hatch, was a new one for all of us, and we didn’t quite no what to expect. I’m sure I wasn’t the only person to return home with half of Essex stuck to the bottom of my running shoes, but at least we didn’t have to climb over any of the obstacles on the site. A big ‘thank you’ to Martin Page and his wife Sue for their hospitality after the race. Just one more race to go in this year’s SECCL competition, at South Weald.

Athletics in the News

A new world record has been set for the indoor 200m in the W90 age category. Ninety-year-old Emma Maria Mazzenga completed the distance in 54.47 seconds at the European Masters Championships in Padua, Italy on 14 January. The previous record was 1 minute 0.72 seconds. I’ll be very happy if I can run that fast at 90!

Squat Challenge

We are just about to start a 29-day February, so what better time to start a 30-day squat challenge? Well, you can always finish a day late! You are promised ‘buns of steel’ if you complete the challenge. Personally, I prefer buns of soft, fluffy, dough, preferably containing some juicy sultanas and maybe some icing on top. But squats are my favourite, all-around, exercise so I’m going to give it a go. Who’s in?

Alright in the Long Run

Cristina demonstrating the joys of the long run

The long run is a vital component of any long-distance runner’s training repertoire. Of course, how long is long will depend on your level of fitness/experience/training goals. But, if you are marathon training, you will definitely be running loooooong!

The long run helps your marathon training in several ways:

It improves your physical stamina, strengthening muscles, tendons, joints, and bones.
It improves your mental stamina, giving you confidence that you can withstand the emotional stress involved with running 26.2 miles.
It allows you to adapt to the gastro-intestinal stresses that running a long distance will put on your body.
It allows you to rehearse for the Big Day, trying out your race kit, hydration and nutrition strategy etc. If something isn’t quite right, it’s better to find out in advance and have time to fix it!

If you are a relative beginner training for your first marathon (or half), or maybe coming back after a break, your long run will be at an easy pace. Your aim is gradually building up your endurance (the infamous ‘time on your feet’) without any unnecessary extra stress on your body. You have to give your body time to adapt to the increased training load, and it can do this just as well at an easy pace as at a hard pace! Plus, running at a variety of paces during your training reduces the risk of over-use injuries, as you will be utilising your muscles, tendons etc differently.

In general, most running coaches recommend a long run pace that is at least 1–3 minutes per mile slower than your 10k pace for shorter races (10k and half marathon) or at least 1-2 minutes per mile slower than your marathon race pace for marathon training long runs.

So, if your target marathon pace is 9:30 minute miles, your long training runs should be at 10:30-11:30 pace. If you run in kilometres, your long run pace should be 50-90 seconds slower than marathon pace.

If you’ve got a few marathons under your belt, or you want to mix it up a bit, you can add some variations to the long runs in your training plan.

A progressive long run is one where you start at an easy run pace and then gradually run faster, hitting your goal marathon pace towards the end of the run. Here’s an example based on an 18-mile run (you can adjust it depending on the distance you are running):

· Warm up at an easy run pace (90-120 seconds slower than your goal marathon pace, or around your normal warm up pace or long run pace)

· 3-6 miles: 90 seconds per mile slower than your goal marathon race pace

· 6-9 miles: 60 seconds per mile slower than your goal marathon pace

· 9-12 miles: 30 seconds slower per mile than your goal marathon race pace

· 12-18 miles: goal marathon pace, finishing with a kick

An interval long run will involve incorporating marathon-pace training in small chunks rather than in one, long burst, a bit like we do in our speedwork sessions at track. This might be a bit easier as an initial variation than the progression run above. Here’s an example:

· Warm up at an easy run pace (90-120 seconds slower than your goal marathon pace, or around your normal warm-up pace or your usual long run pace). Until mile 4, use a normal long-run training pace.

· For the next 15 miles (or whatever is appropriate depending on the length of your long run), you will do a fartlek workout: 60 seconds at marathon pace, 60 seconds at a normal long run pace, 60 seconds at half marathon pace, 60 seconds at a normal long run pace, 60 seconds at your pace for tempo runs (slightly slower than 10k pace), 60 seconds at a normal long run pace, 60 seconds at 5k pace, 60 seconds at a normal long run pace. Keep repeating these intervals as your fitness level allows.

· Cool down the final mile with an easy pace, as you might after speed workouts or normal training runs.

Remember, these sessions are for the more advanced runner; it is perfectly OK to run your long run entirely at an easy, steady, pace. The aim is to complete the run and live to complete your marathon; there are no prizes for heroics.

Greg’s Race Report

The BRR Team - and supporters - before Sunday’s Nuclear Races cross-country

South Essex Cross Country League round 4 this week at Kelvedon Hatch.

The race was on a new course described as muddy and quite tough, the approximately four half mile race was hosted by Nuclear Races Striders, a new club in their first season in the League.

The male finishers for Barking Road Runners were Steve Philcox, James Lowndes, Tom Brennan, Jagbir Bassi, Mark New, Colin Jones, John George, Martin Page, Steve Colloff, Jason Li, James Hall, Rob Courtier, Dennis Spencer-Perkins, and Les Jay. The female finishers were Belinda Riches, Charlotte Owen, Lizzie-Beth Garraghan, Joyce Golder, Dawn Curtis and Alison Fryatt.

Isobel Pinedo Borobio travelled to Spain to compete in the Seville half marathon finishing in a time of 2:21:37.

Isabel in Seville flying the flag for BRR

BRR parkrunners

Barking - Mark Odeku 21:29, Joshua Ezissi 22:16, Peter Jackson 22:20, Belinda Riches 23:40, Doug King 24:56, Ricky Narwal 25:41, John Whan 25:44, John Lang 27:09, Ron Vialls 28:05, Rob Courtier 28:42, Joyce Golder 29:48, Cristina Cooper 29:49, Martin Mason 29:59, Nikki Cranmer 34:20 and Jason Li 36:23.

Bromley - Mark New 23:57.

Bury St Edmunds - Jack Nixon 20:21.

Catton - Richard Joisce 18:37.

Lands End - Owen Wainhouse 23:53.

Valentines - Andrew Gwilliam 52:55.

Highest BRR gradings this week were Belinda Riches 72.61% for the women and John Whan 69.37% for the men.

BRR Diary – January/February

Download the TeamUp app onto your phone, then enter the calendar key for Barking Road Runners when asked: ks67p21gt8p5gzdo66 to see all BRR’s agreed fixtures for the year. If you have trouble accessing the diary via the app, you can also find it under the ‘events’ tab on the Barking Road Runners website: https://www.barkingroadrunners.org.uk/calendar.

7.00pm, Tuesday 30 January - Speed development. Jim Peters Stadium, Mayesbrook Park. Wow, is it the last Tuesday in January already? This week we have a nice, simple session – but that’s not saying it’s easy!

· 10 x (2.5 mins fast, 1 min recovery)

Run the 2.5 mins at 8 out of 10 effort. The recover can be a walk or a jog if you want to make it tougher. The aim is to maintain your pace and form for the whole session. No going out strong and crumbling by the end please.

7.00pm, Thursday 1 February - the Club road run. Jo Richardson School/Castle Green Centre, Gale Street, Dagenham. A road run around the streets of Barking and Dagenham. We plan to run around 5-6 miles this week. There are lockers in the Centre if you need to leave belongings, and vending machines for refreshments (card only).

w/c 3 February - Virtual Handicap 03.

11:00am, Saturday 3 February – Victoria Park 5 road race (Chingford League). Victoria Park and Tower Hamlets Ladies Club House, Cadogan Terrace, Hackney, E5 5EG. The last individual race in the Chingford League season. As usual, the club has paid to be part of the League so you get to race for free. Don’t forget your bib number.

12:30pm, Sunday 4 February – West Ham Ladies v Arsenal Ladies. The February Club outing to the football at the Chigwell Construction Stadium, Victoria Road, Dagenham.

10.00am, Sunday 18 February – SECCL XC05. Weald Park. The last race in this year’s cross-country competition, courtesy of Billericay Striders Running Club. Details to follow.

Cracker Corner

My friend told me she has made a voodoo doll of me. I think she is pulling my leg.

I’m really excited. I have a new part-time job at a dried fruit company. The manager is going to get back to me with some dates

Maths question: if you have 13 apples in one hand and 10 oranges in the other, what do you have? Massive hands.

Boom! Boom!

Quote of the week:

“There are two mistakes one can make along the road to the truth – not going all the way, and not starting.”

Budha

And finally…

I can’t help. I am secretly hoping that Greg sends the Mr Blobby cross-country photo to the Barking and Dagenham Post by mistake. It won’t be the worst photo we have ever submitted; I still remember the Leigh-on-Sea 10k team photo which included me with my gnashers around a bacon roll. Oh, the shame of it. Funnily enough, I haven’t saved a copy of that photo…

Happy Running

Alison

Chair, Barking Road Runners

BRR Blog – 29 January 2024