BRR Blog – 7 October 2024
John W with George Hanmore at the Southend 10k
Howdie Road Runners!
With no ‘official’ races this weekend, it was down to John Whan, with good friend George Hanmore, to fly the BRR flag at the Southend 10k. More details in Greg’s race report, below. As Greg says, the coming week will be more action-packed.
Some of the rest of us (Alison Rob, Debra, Martin M, and Lizzie-Beth) went to reconnoitre our course at Eastbrookend Country Park, in preparation for the second Chingford League race of the season, which will be held there on Saturday 2 November. It’s a good thing we did; part of the course has become impassable since we used it last year. Much as we want to give participants an interesting and challenging course, we don’t want them ripped to shreds by brambles! After much running back and forth, we think we have devised a good alternative course, though it probably looks a bit bonkers in the picture. Let’s hope it is straightforward to marshall.
One la of the new course at Eastbrookend Country Park
In the meantime, back at Hainault Forest, our friend Dottie Dear has been on the socials again…
Dottie Dear’s Almanac for October: Not Sneezing
DOTTIE (#EcoDot) IS ONLINE……
#CrosswordQueen: Hello there Dottie, Old Fruit! Just wondering if you could give me the benefit of your musings on something?
#EcoDot: Hello Deirdre. I’m always up for a good muse. Fire away!
#CrossWordQueen: Well, my friend and I were just wondering why it’s possible not to sneeze at something, but we never say what we would sneeze at.
#EcoDot: Bit highbrow for me that Deirdre. The things you puzzlers worry about. You’ll have to explain a bit more.
#CQ: OK, well suppose somebody offers you something really nice…
#EcoDot: Like an ice-cold bottle of Prosecco on a hot day?
#CQ: Yes, exactly that. And you then might say, “Well, that lovely ice-cold bottle of Prosecco is Not to be Sneezed at.” Right?
#EcoDot: Right. So your point is…?
#CQ: Well. Imagine, on the other hand, that someone offered you something horrid, or something you weren’t interested in……
#EcoDot: Like a dram of single malt? I can’t stand whisky.
#CQ: Yep. So, you wouldn’t then say “No thank you! I Sneeze at your disgusting dram of single malt”, would you?
#EcoDot: Gosh, yes Deirdre. I’ve never thought of it like that. So we’d never say: “I Sneeze at your offer of a year’s supply of Vapour Rub, even though it might stop me sneezing.”
#CQ: Exactly.
#EcoDot: Or (I’m getting the hang of this now) we’d never say “I Sneeze at your theory that attaching a little set of jingly bells to your bag will send those malevolent muggers who want to purloin your purse running for the hills”.
#CQ: Ah! Now you’ve hit on the conundrum. When we disagree with an idea, we Pooh-Pooh it – have you noticed?
“I Pooh-Pooh the notion that little jingly bells reduce the crime rate”.
#EcoDot: Fascinating! You puzzlers really love to classify things, don’t you!
#CQ: Well it’s not just me. The Cambridge Dictionary says that Pooh-Poohing is for ideas and such like.
#EcoDot: Blimey! You’ve done your research. But could you Not Sneeze at a Pooh-Pooh?
#CQ: Such as?
#EcoDot: Well, ideas that you agree with, like “I would Not Sneeze at your Pooh-Pooh of the idea that very expensive face cream will stop your collagen from collapsing”, or “I would Not Sneeze at your Pooh-Pooh about telling your fortune in a tea bag”.
#CQ: So…….
#EcoDot: And there might be something that you might Not Sneeze at one bit of, but Pooh-Pooh the other bit, like you believe it’s a silly superstition to say ‘Rabbits’ on the first day of the month (Pooh-Pooh), but you do it anyway just in case (Not Sneeze).
#CQ: So could I not Pooh-Pooh a Pooh-Pooh?
#EcoDot: Like they did in BlackAdder that time, you mean? I suppose you could - you wouldn’t want to be not Not Sneezing when you really should be Pooh-Poohing…..
#CQ: I’m starting to struggle here a bit, Dottie.
#EcoDot: ….but then, I think we’ve established that not Not Sneezing and Pooh-Poohing are not mutually exclusive.
#CQ: ………………………………………………………………………….
#EcoDot: Deirdre?
#CQ: ……………………………………………………………………………
#EcoDot: Deirdre, you OK?
# CQ: All these double-negatives are doing my brain in a bit.
#EcoDot: To be fair, you did start it.
#CQ: Yes, well I think I’ll just go out and put my head in a bucket of water.
#EcoDot: Sounds like a plan.
Athletics in the News
Former world champion Jake Wightman has told Athletics Weekly (AW) that he might retire from athletics if he suffers another major injury.
The 30-year-old has been dogged by injury since winning gold over 1500m at the 2022 World Championships in Eugene. A serious foot injury put a stop to his 2023 season, a calf niggle kept him out of this year’s UK Championships, and then a hamstring strain ruled him out of the Paris Olympics.
“If I have another big injury or setback, I’m not sure I can come back again as it would be my body telling me that ‘this is it’,” he told AW “But I believe that if I make these changes now then I can get back to where I need to be.”
Wightman has decided to move from Teddington in South London to Manchester to be closer to his physio. But he plans to continue to be coached by his father.
“My dad’s training works for me,” Wightman said. “It gets me fit. I just need to work on being able to withstand it in the current state relating to my age and body…. for the remainder of my career I’ve got to make some changes. I moved to Teddington to be near my dad for coaching and the training facilities but things change and for me now the therapy is the No.1 thing.”
Family loyalty is a great thing but, I have to say, if a training regime resulted in me suffering from injuries I might change my coach, even if it was my Dad!
Squat Technique = Narrow Acromion is Best!
A random man performing a narrow squat. Photo curtesy of Wiki Commons
We all know that squats are one of the best strength training exercises available. But what technique should you use to maximise the benefit?
New research on ‘The Impact of Stance Width on Kinematics and Kinetics During Maximum Back Squats’ reported in the Journal of Strength and conditioning tested two different stance widths: 0.7 acromion width and 1.7 acromion width. Acromion width is just a posh term for “shoulder width.”
In the experiment, volunteers performed squats with either a narrow foot placement or a wide foot placement. The narrow foot placement won the contest.
The researchers concluded “The wide stance resulted in statistically smaller vastii forces compared with the narrow stance.” Vastii forces are the forces felt by the quadriceps muscle group just above the knee.
More vastii forces help to produce more muscle stimulation and growth, so adopt a narrow foot stance if you want to maximise the strength-building impact of your squats. However, if you are injured or fatigued, you might prefer to adopt a wider foot stance to reduce the strain on your quadriceps muscles.
Another new knee study, reported in Arthritis and Rheumatology, found that strength training reduces the risk of knee arthritis. It followed over 2,600 strength-training adults (56% female; average age 64) for eight years.
Conclusion: “Strength training is beneficial for future knee health, counteracting long-held assumptions that strength training has adverse effects.” Indeed, individuals who engaged in strength training averaged about a 20% lower risk of developing knee osteoarthritis. So, don’t dodge those stairs and hills, and start squatting!
Ultra Top Tips
Photo from Owen's latest ultra
Inspired by James L’s exploits last weekend, or by Colin and Owen’s ultrarun adventures? Fancy taking on your own ultra challenge?
Here are the top ten tips from ultrarunning coach Katelyn Tocci. Surprisingly, a lot of them read across to shorter race distances too.
Like any endurance race, in an ultra there will be a lot of uncontrollable obstacles and challenges to overcome. The idea is to try and control the things that you can to cut down on the possibility of something going wrong.
#1: Run at a Comfortable Pace
Try not to run out of steam before you even get going. Fall into a nice, comfortable pace, something you feel that you can hold for the full distance. If you are lucky you may fall in with someone who is running at a similar pace as you. Some races allow you to have a pace setter join you partway through the course to keep you company. But don’t get caught up in someone else’s pace. Stick to what feels comfortable for you, and don’t feel pressured to keep up. Pace yourself and save your energy for later —when you will really need it!
It may feel painfully slow, but the advice is to run your first ultra at a rate of perceived exertion of 3-4 out of 10 for the entire race. Better safe than sorry.
#2: Break the Race Up Into Bits
Breaking up the race up mentally into shorter sections will help move you along and give you something to look forward to. Short, attainable goals will keep your mind focused. It’s less stressful to think you have two more miles to go until the next aid station instead of 65 miles more until the finish line, which is a bit overwhelming. Celebrate these mini-goals as you achieve them and mentally cross them off your list.
#3: Be Efficient at Aid Stations
Aid stations (or water stations at shorter races) are usually filled with lovely, helpful volunteers, who are happy to give you the support you need. But be careful and don’t hang out for too long. If you succumb to temptation and rest for too long it may be difficult to get going again.
#4: Take Walk Breaks
Staying at a comfortable pace most likely means taking frequent walk breaks. Whenever you feel your heart rate on the rise and short of breath, slow down and take a walk. You want to keep your heart rate down and your muscles in tip-top shape for as long as you possibly can. Switching back and forth between walking and running will utilize different muscles in your legs so you can balance the load a bit and reduce the risk of injury. Be sure that you are familiar with the terrain and the amount of vertical gain your race has, so you know what to expect and can plan your walk breaks accordingly.
#5: Address Issues Immediately
Take the time to deal with minor issues immediately before they become big niggles.
You don’t want that tiny bit of grit in your shoe to cause a hot spot or blister that will force you to slow down considerably, risking a cutoff, running in pain, or even need to DNF. And the longer a run, the greater the chance of chafing (even if you don’t usually suffer from it) so bring along some anti-chafe cream and use it as soon as you feel the slightest burn.
#6: Bring More, Not Less
Bring everything you think you may need, like your gloves, a buff, or an extra energy bar. It’s worth carrying a few extra grams of weight than not being able to move your fingers because you decided to leave your gloves in the car or, for overnight races, getting stuck in the middle of the night with a dead headtorch and no replacement batteries. Lots of ultras will require you take compulsory kit with you. Or take advantage of aid stations that provide access to a drop bag. These are usually available around the mid-way point of the race. Use this drop bag to refill and refuel your race vest. You should also leave a full change of clothes and an extra pair of trail shoes just in case. Better the peace of mind of having spare kit and not needing it.
#7: Don’t Try Anything New On Race Day
This is probably the most fundamental rule of longer races, but people still fail to follow it. Sometimes they get away with it; sometimes there are disastrous consequences. Why change something you have worked so hard to perfect during your long weeks of training? If you hear a voice in your head asking yourself, should I buy a new pair of trail shoes for the race? Should I wear my brand-new running vest? Should I just drink and eat whatever there is along the way and not carry my nutrition with me? Stop those thoughts right in their tracks. You have put way too much effort into your training to have something like blisters, chafing or an upset stomach stop you from finishing the race. Control as much as you can: wear things you are used to wearing, eat things you are used to eating, and drink things you are used to drinking.
#8: Keep on Fuelling
No matter what, keep on eating and drinking. You need to be consistent throughout the race: nutrition, hydration, nutrition, hydration. You can manage a race/training run of up to an hour or so without taking on fluid and carbs, but beyond that you need to replenish as you go along. You will probably get fed up with all the gels and electrolytes you are consuming, but keep on consuming your fuel to prevent yourself
This is where we can break our “don’t try anything new” rule may be broken in an ultra. If you are at an aid station and see a cheese sandwich, and your body craves that sandwich, go on and take it. During the second half of an ultra your body begins to rebel, so give it what it’s craving rather than stopping fuelling that will make you eat.
#9: Be Prepared for Ups and Downs
Running a significant distance is just as much mental as it is physical. You need to prepare yourself for the ups and downs along the way. You’ll have some moments where you are just loving it, taking in the scenery or chatting to other runners, and you’ll have some darker moments when you are ready to quit. Recognise that those moments will happen, be prepared to push through them and think about that finish line and all the bragging rights you’ll have earned in just a few more hours.
#10: Smile, It Really Does Help
When you hit those lows, smile! If you have to fake it, fake it. You’ll still reap the benefits of what smiling can do for you. Smiling is a proven mood-booster and stress reliever. When you smile your body releases dopamine and serotonin into your system. Those hormones lift your spirit and help you move along. Smiling also releases tension in the facial muscles, which can otherwise increase your sense of effort. Try to think positive thoughts, like what post-race meal you will enjoy, seeing your family and friends at the finish line, whatever keep you going.
Greg’s Race Report
A quiet week for Barking Road Runners before next week’s Chingford league opener, GP series closer, and marathons for others.
John Whan ran in the Southend 10k organised by City of Southend AC finishing second in his age group in a time of 52:33. The race is run on a reasonably flat, out-and-back, traffic-free course along Southend seafront, starting and finishing in Southchurch Park East, Lifstan Way.
BRR parkrunners
Barking - Mark Odeku 21:03, Belinda Riches 22:34, Mark New 23:33, Adrian Davison 23:43, Rosie Fforde 23:57, Ron Vialls 24:27, Stephen Colloff 27:04, Cristina Cooper 27:16, Jason Li 27:17, Joyce Golder 28:05, Barry Rowell 28:22, George Hiller 29:14, Julie Gillender 35:14, Rachel Sharples 35:25, Nikki Cranmer 37:18, Robert Courtier 44:13, Les Jay 47:02, Alan Murphy 52:44 and Darren Graham 54:06.
Gunpowder - Paul Ward 25:12.
Harrow Lodge - Rory Burr 25:08.
Raphaels - Doug King 24:57.
Valentines - Kevin Wotton 23:31, Richard Dudman 30:01 and Andrew Gwilliam 32:32.
Walthamstow - Stuart Mackay 20:09.
Highest BRR age gradings this week were Belinda Riches 77.18% for the women and Ron Vialls 73.96% for the men.
BRR Diary – October
7.30pm, Tuesday 8 October – Chingford League 01 (CL01). Redbridge Cycling Centre, Forest Road, Hainault. Free for BRR members to participate. More details above. Please let us know by 9.00pm Monday 7 October if you will be running, if you haven’t done so already. NOTE: TRACK IS CANCELLED.
7.00pm, Thursday 10 October – Club run. Jo Richardson School/Castle Green Centre. Usually around 4-5 miles, all abilities welcome.
10.00am, Sunday 13 October - Tiptree 10 (GP08). Sorry, sold out.
10.00am, Sunday 20 October - South Essex Cross Country League 01. Hadleigh Country Park, Chapel Lane, Hadleigh. Entry is £5 but the Club subsidises the cost by £2, so you pay £3 on the day. More details to follow.
10.30-11.30, Sunday 20 October. Great South Run (10 miles). Clarence Esplanade, Southsea, Portsmouth, Hampshire, PO5 3NT.Some of us entered the Great South Run before the cross-country dates were announced (sob). https://www.greatrun.org/events/great-south-run/
7.15pm, Thursday 24 October – BRR Annual General Meeting 2024. Jo Richardson School/Castle Green Centre, Gale Street, Dagenham. You chance to vote for committee members for the coming year, discuss issues affecting the Club and vote on any proposals.
7.00pm, Friday 25 October – ELVIS Presentation Night/BRR 40th Anniversary Party. Dagenham and Redbridge Football Club, Victoria Road, Dagenham.
Cracker Corner – the Doctor Edition
Doctor: “I have some bad news and some worse news.”
Patient: “Give me the bad news first”
Doctor: “You have only 24 hours to live.”
Patient: “That’s terrible! Wait a minute—what’s the worse news?”
Doctor: “I should have told you yesterday.”
Patient: “Doctor, I broke my arm in two places.”
Doctor: “Stop going to those places.”
Patient: “Doctor, doctor, I feel like a dog.”
Doctor: “How long have you felt like this?”
Patient: “Since I was a puppy.”
Boom! Boom!
Quote of the Week
“I always say: A run in the morning is like eating a fruit a day. It chases the doctor away.”
Eliud Kipchoge
And finally…
Some of you will be aware that I had an MRI scan a few weeks ago after experiencing pain in my left ankle/lower calf, just where I had a stress fracture back in 2020. I finally got the results of the scan through, and the diagnosis was:
Partial tear (Grade II) of the deep posterior tibiotalar component of the deltoid ligament complex.
Small joint effusion.
Mild tibialis posterior tenosynovitis.
Non-runner reaction: “Oh no! I’d better rest up.”
Runner reaction: “Fantastic, nothing’s broken! I can continue running as normal.”
Happy running!
Alison
Chair, Barking Road Runners
