BRR Blog - 5 February 2024
The team at Victoria Park for the Chingford League
Hi there, Road Runners,
It has been a weekend of two halves. The first half was the last ‘solo run’ Chingford League race of the year in Victoria Park on Saturday. Just the relay races in Wanstead Park on 9 March to go now! The second half was the West Ham v Arsenal women’s football game at the Chigwell Construction Stadium, Dagenham. That really was a game of two halves! West Ham was a goal down at half time and it felt like it was all over. But it turns out it’s not the number of chances you have but the number that you convert into goals and West Ham did better at that, scoring two in the second half, and leaving us crossing everything in the hope that they would hang on to their lead, which they did. A big ‘thank you to Dawn C for organising a fantastic trip out for the Club.
After all that activity (although I only supported at the Chingford League due to my dodgy knee) it is time for some rest and recovery. Fortunately, recovery time is very important for runners so you can take a rest day now and then without feeling guilty – see the article below for five reasons why. And, if you really want to ramp up the benefits of resting, why don’t you try some yoga moves? We’ve got six poses for you to try which will all help you relax while giving your body a good stretch too. But, in the meantime…
Happy Chinese New Year!
The Chinese New Year begins on 10 February and 2024 will be the Year of the Dragon, or the Wood Dragon to be more precise. The dragon is thought to signify unprecedented opportunities, particularly if you were born in 2000, 1988, 1976, 1964, or 1952.
To celebrate, here is a rather nice, quick and easy, recipe, courtesy of Aldi. Replace the butter with a non-dairy alternative and it’s vegan.
Soy Butter Aubergine noodles
Soy butter aubergine noodles
Ingredients (serves 2)
2 Large Aubergines
100g Softened Butter
3 Tbsp Soy Sauce
1 Tbsp Honey
2 Garlic Cloves, finely chopped/grated
Thumb-Sized Chunk of Ginger, finely chopped/grated
4 Spring Onions, finely sliced
1 Lime
250g Medium Egg Noodles
50g Peanuts, roughly chopped, to serve
Method
Chop the aubergines into 2cm chunks, add to a bowl with a big pinch of salt and set aside. Bring a pan of salted water to the boil.
If you have a mini chopper, blitz the butter, soy, and honey together (or you can mix by hand) then add the finely grated garlic and ginger. Set aside.
Heat a large frying pan/wok over a very high heat. Add the aubergines - don’t be tempted to add any oil! Fry for 10-15 mins, turning regularly, until they’re charred on all sides and collapsing.
Meanwhile, add the noodles to the boiling water and cook according to packet instructions. Drain in a sieve.
Once the aubergines are cooked, add the soy butter, and toss well. Add most of the spring onions along with the noodles and toss well again. Add the lime juice, taste and season with a little extra soy sauce if needed.
Swirl into bowls, top with reserved spring onions and a scattering of chopped peanuts, and serve. Yummy!
Busy Doing Nothing
Training makes you a better runner, so even more training must make you even better, yes? NO! The old saying is ‘all things in moderation’ and exercise is no different.
The main cause of running injuries is overuse – doing the same thing too often and damaging your body as a result. Taking rest/recovery days is as important part of your training plan as your long run or speed work.
Here are five reasons why you should take a regular rest day suggested on the Joe Wicks’ The Body Coach blog:
1. They help you get stronger
While you may think fitness gains are only made when you're slogging it out during a sweat session, rest is just as important if you want to hit your workout goals.
Muscle is developed in its 'repair phase', when you're resting and refuelling. Every time you work out you create microscopic tears in your muscle tissues. When you rest, your muscles start to heal and grow back stronger, meaning you'll be able to do the same workout with less effort in the future.
2. They help you avoid injury
If you skip rest days, it could lead to longer spells out through injury. Working out when your body and mind are tired means you're more likely to run with bad form, trip or stumble. You're also at risk of overuse injuries like stress fractures and tendinopathies as you constantly stress and strain the body and don't allow it the necessary time to repair itself. Giving yourself rest days might avoid months of frustrating injury.
3. They help you make fitness progress
Train too much without resting and you could see your fitness progress grind to a halt or even go into reverse. Exercise releases stress hormones and, just as working long hours with no days off can negatively impact your health, too much exercise without enough rest can lead to burnout.
Also known as overtraining syndrome, burnout can affect your central nervous system, throwing everything out of whack. Your central nervous system is made up of different parts including the sympathetic nervous system - which triggers fight or flight mode - and the parasympathetic nervous system (eh?), which helps calm your body down again. If you're not taking the time you need to rest and recover, then the constant stress of exercise can mess with your system's natural responses. This can leave you feeling constantly tired and drained. Workouts can feel much harder than they used to and you may struggle to do exercises you found fairly straightforward before.
4. They mean you can train even harder
Taking time off gives your body and mind time to reset, recharge and recover. Your muscles will be less sore and fatigued and, instead of just going through the motions, you'll be able to give your next workout the effort it needs to get results. Taking mini-breaks can also help to prevent you from losing your running mojo (you know, when it feels like a chore rather than a pleasure). Absence makes the mojo grow stronger.
5. They help you build long-term habits
Rest days help make your schedule more flexible, leaving you to build workouts around your life rather than vice versa. Having that flexibility can also make your workout regime more sustainable - if you are unable to train one day, then you can swap it for your rest day and complete your workout later in the week without compromising your training or feeling guilty about it. This helps you build healthy habits you can maintain, and also reduces the risk of alienating your family and friends too.
How many rest days do you need each week?
This will vary from person to person but, as a rule of thumb, take up to three rest days a week if you're exercising for general health and wellbeing. You can also build more rest into your training by scheduling easier workouts for the days following tougher sessions, so you're not at risk of overdoing it.
Relax with Yoga
Having a rest day from running doesn’t mean you have to sit around doing nothing (though you can if you want!). Cross-training (swimming, cycling) will keep you active while exercising different muscles to those used while running. Just don’t fill every rest day with other, strenuous, activities. For ultimate relaxation, how about some yoga? The following yoga poses activate your parasympathetic nervous system (that again!) sending signals to your heart and nerves telling them to relax.
1. Paschimottanasana (Seated Forward Bend)
If you have joined in John Lang’s stretching sessions after track, this one will be familiar to you. Sit on the floor with your legs out in front of you and your back straight. Lift your arms above your head then ‘dive’ forwards, bringing your hands as to rest as far down your legs as you can. If you can, grab your toes or the outside of your feet. Relax your tummy and bring your head down toward your legs. This pose promotes relaxation throughout your entire body at the same time as providing a good stretch in your legs and back.
2. Malasana (Garland Pose)
Begin standing with your feet a little wider than hip-width apart, with your hands in a prayer pose at the centre of your chest. Bend your knees, pivoting your toes outwards slightly for balance, and slowly lower all the way down into a squat. Bring your elbows inside your knees, keeping your hands in prayer. With your arms as close to parallel to the floor as you can get them, use your elbows to gently press the knees open. You will look like a raw chicken standing on its back legs (nice). Try and keep your chest lifted, shoulder blades down and back, spine straight, and hips down toward the ground. Hold for a few breaths before standing slowly back up.
3. Balasana (Child’s Pose)
This one is often used as a break between other yoga poses, and helps stretch the shoulders, back, and hips i.e. those bits of your body that often suffer the most from tension and stress. From your hands and knees (tabletop position), sit back onto your heels with the toes together and the knees out wide. Lower your head and shoulders to the ground, allowing your chest to rest on the floor and reaching and extending your fingertips forward. You can rest in this position for up to five minutes.
4. Viparita Karani (Legs-Up-the-Wall Pose)
As well as being relaxing, this inversion pose is thought to help improve circulation. What's more, inversions may help your body enter "rest and digest mode," which stimulates digestion and supports regularity.
Start by sitting down facing a wall. Lay your upper body down, and extend your legs up the wall. Your backside should be near the wall but you don’t have to be right up against it – get as close as is comfortable for you. Hold for up to 10 minutes, breathing gently.
5. Sukhasana (Easy Pose)
This is another one you will be familiar with. It is basically sitting cross-legged on the floor, hands resting gently on your knees, with your back straight and shoulders relaxed. Focus on your breathing: in for four counts and a breath out for six counts. You will cross your legs naturally in one direction; try the other direction to balance your body.
6. Savasana (Corpse or dead body Pose)
The ultimate relaxation pose! This is usually the last pose of any yoga session, as it allows you to completely relax – physically and mentally.
Lie down on your back. Your arms should be at your sides, slightly apart from your body, palms facing upwards. Release the tension in your legs so your feet fall slightly apart. Then relax your whole body into the ground while concentrating on your breathing, eyes closed. You can stay in this pose for 5-10 minutes. It can be so relaxing that you have to come out gradually: start gently wiggling your fingers and toes, stretch your arms out above your head as if you were waking up, then bring your knees to your chest, gently roll to one side, then slowly get to your feet.
Congratulations
A big well done to Adrian Davison who last Tuesday collected his third-place male trophy for the BRR 2022-23 Chingford League competition. I hope the shiny black trophy was worth the wait.
Adrian with his Chingford League trophy
Greg’s Race Report
Chingford League Round 6 at Victoria Park for Barking Road Runners this week, the penultimate race in the series. The final race of the season are the relays at Wanstead.
This race, hosted by Victoria Park Harriers and Tower Hamlets AC, is always well supported on the day being on a fast flat 5 mile course on tarmac.
First female finisher for BRR was Belinda Riches 39:38 followed by Joyce Golder 45:52, Emma Paisley 52:05 and Dawn Curtis 54:52. Unfortunately injuries and illness on the day left BRR unable to field a full women’s team.
First BRR man was Tom Brennan with a time of 33:56 followed by Martin Page 35:33, Colin Jones 35:36, Mark New 37:57, Joshua Ezissi 38:18, John George 38:32, Nehal Patel 38:44, Sunny Bulchandani 39:15, John Whan 43:05, Tom Shorey 43:28, Jason Li 44:07, Dennis Spencer-Perkins 47:07, Rob Courtier 47:13, Martin Mason 51:53 and Les Jay 1:00:03.
Some BRR runners and supporters relaxing after the Victoria Park race.
BRR parkrunners
Barking - Joseph Grange 17:12, Paul Grange 18:22, Stephen Colloff 27:11, Martin Brooks 27:52, Alain Cooper 28:03, Andrew Hiller 28:07, Nikki Cranmer 34:53, Micky Ball 51:56 and Alan Murphy 53:49.
Harrow Lodge - Rory Burr 23:33.
North Yorkshire Water Park - David Botterill 25:12.
Raphael - Debbie Coyle 22:57 and Doug King 25:25.
Highest BRR age gradings this week were: for the women Nikki Cranmer 50.57%; and for the men Doug King 61.51%.
BRR 2nd claimers Debbie Coyle 71.31%. Paul Grange 76.59% and junior male Joseph Grange 79.65% also had excellent age gradings this week.
BRR Diary – 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.
Throughout February, some of us are doing the 30-day squat challenge (see last week’s blog). This week we are building up through 40, 45, rest, 55, 60, 65, rest. Ideally, we should do all the squats in one go, but that will get harder and harder the more quats we do, so focus on just getting them done in the day. Don’t rush them; the slower and deeper the squats, the more you will be working your muscles and the more benefit you will gain.
7.00pm, Tuesday 6 February - Speed development. Jim Peters Stadium, Mayesbrook Park. We will be building on last week’s session with two sets of the following:
4 x 3 mins with the first and third at 6 out of 10 effort, and the second and fourth at 8 out of 10 effort. 90 secs brisk walking recovery, increased to mins at the end of each set.
7.00pm, Thursday 8 February – Road Run. From Castle Green Centre/Jo Richardson School, Gale Street, Dagenham. Usually around 6 miles. Suitable for all speeds.
9.00am, Sunday 11 February – Tracksmith marathon training run. Options of 13 km (8 miles) and 26 km (16 miles) with different pace groups through to 12-minute miles to choose from. Ask Nehal for details. Free to take part but you need to book on their website: https://ti.to/tracksmith/100-days-to-london-2024
9.30am, Sunday 11 February – Trail Run. Hainault Forest. Meet at the car park (payable via Ringo) by the Global Café in Fox Burrow Road for a gentle trail run, usually between 5-8 miles.
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.
Reminder: the St. Clare Hospice 10k on 7 April (https://stclarehospice.org.uk/event/st-clare-hospice-10k-2024/) and the Ingatestone 5 (miles) on 18 August (https://www.entrycentral.com/ingatestone5mileroadrace) have been selected as grand prix races for 2024. Ingatestone is an Essex Championship race this year and is likely to sell out quickly, so don’t delay signing up if you want to take part.
Cracker Corner
Despite my dislike of tattoos, Chris went and got one featuring hearts, clubs, spades, and diamonds. I’ll deal with him later.
I didn’t used to agree with organ transplants but then I had a change of heart.
Which sport is played by angry French people? Lacrosse.
Boom! Boom!
Quote of the week:
“You don’t have to see the whole staircase; just take the first step.”
Martin Luther King Jnr
And finally…
Some of you will have seen groups of runners in Victoria Park on Saturday morning, before the Chingford League race. They were from Your Friendly Runners. The first thing you see when you log onto their website is the shop; t-shirt for £38 anyone? Eventually, you can find some information about the club itself: it is an open-door, casual, and free community with scheduled runs, a digital presence, and ‘access to merch drops’ with ‘every penny reinvested in the community (err, a bit like our club, then). If you actually want to join the club it is £32…a month. But you will get a free T-shirt and a drink bottle. So, it is your friendly running club, with not so friendly prices…
