BRR Blog - 4 August 2025
The BRR team at the Orion Forest Five
Hi there, Road Runners
It’s been a busy week: two ELVIS races within a few days. Greg hasn’t had any trouble finding things to put in the Barking and Dagenham News report. Which probably means they won’t publish anything at all! Never mind, all the details are below in Greg’s Race Report. Some of us also raced the Runthrough Foundation 10k event in the Olympic Park on Sunday. This was a free event to try and encourage people to get running (and probably to encourage people to sign up for their commercial events too). You can enter the ballot for 2026 now. You can find the link here.
A reminder that there will be no track sessions for the next two weeks (Tuesday 5 and Tuesday 12 of August). This is because the floodlights are being replaced so track is closed for safety reasons. Instead, we will be meeting at the Jo Richardson Community School/Castle Green Centre before running to Mayesbrook Park for hill work. See the diary for details.
UK Athletics Championships
Zharnel Hughes after his competition record at the UK Athletics Championships
The weekend saw some exciting performances at the UK Athletics Championships in Birmingham. Some of the athletes were competing for places at the 2025 World Athletics Championships, which are scheduled to be held from 13 to 21 September 2025 in Tokyo, Japan.
The men’s winners were:
Zharnel Hughes - 100m and 200m (CR)
Tade Ojra - 110m hurdles
Donovan Tyri - 400m hurdles
Charlie Dobson - 400m
Max Burgin - 800m
Neil Gourlay - 1500m
Josh Kerr - 5000m
The women’s winners were:
Amy Hunt - 100m
Alicia Barrett - 100m hurdles
Dina Asher-Smith - 200m (NR)
Lina Nielsen - 400m hurdles
Georgia Hunter-Bell - 800m
Sarah Calvert - 1500m
Hannah Nuttall - 5000m
But my favourite performance was from Barking parkrun regular Kieran O’Hara, who won the men’s 1500m ambulant race in 4:03:70 with a fantastic late surge.
Running Economy
Running economy means how much energy you use to run at a certain pace.
Two runners might be equally fit, but if one uses less oxygen at the same speed, they’ll go farther with less effort.
Why is it Important?
Runners with better running economy can hold their pace longer, even if their fitness is the same as others. Training to improve it can make you a stronger, more efficient runner.
A recent review published in the journal Sports Medicine analysed several studies on strength training and its effects on running economy. It found that heavy strength work (using loads around 80 percent of an athlete’s maximum) and plyometric exercises such as bounding, hopping, and jumping both led to measurable improvement in running, particularly at moderate intensities. This wasn’t due to improved aerobic fitness, but to moving more efficiently. With each stride, the body uses less energy to maintain the same speed.
Ways to Boost Running Economy
Strength training: Lift heavy weights like squats or lunges twice a week. Focus on a few reps with heavier weights. This will lead to more powerful, more stable, movement
Plyometrics: Do skipping, hopping, or bounding once or twice a week to make muscles and tendons stronger and more springy.
Hill sprints: After an easy run, do short 8–10 second sprints up a hill, resting fully between each (hey, like we’re doing on Tuesday!).
Don’t just run more: Focus on quality, not just mileage. Strength, form, and rest matter most.
The Takeaway
Improving running economy is about training smarter, not longer or harder. Over time, you’ll run faster and feel better at the end of your races.
Cheers
In Lisbon on Saturday 26 July, Canadian runner Corey Bellemore broke his own world record. Not heard of him? That might not be surprising – it is the record for the Beer Nile.
The 30-year-old won the 2025 Beer Mile Classic in 4 minutes and 27 seconds, shaving a second off his previous official best from 2021 and securing his seventh world title in the event.
To be official, each beer must be at least 355 ml, five percent alcohol, and fully consumed with no significant foam left. Violations result in time penalties or outright disqualification.
You’d be forgiven for thinking, if he can run a mile in 4:30 whilst drinking beer, how good could he be in a normal race? The answer is: very good. His ‘regular’ mile personal best is 3:57.
In 2024, Bellemore suggested that he planned to retire. But, if he continues to break records, he might as well continue. Drink up!
SWT versus Tens
In a recent conversation at track about shock wave therapy (SWT), someone asked if it's the same as the Revitive machine advertised by Ian Botham.
These two devices work differently. SWT uses powerful sound waves to help heal damaged tissues, often used for long-lasting tendon or soft tissue problems. This treatment, best done by specialists, improves blood flow, helps cells repair, and can reduce pain.
Revitive, on the other hand, is a TENS (transcutaneous electrical nerve stimulation) machine. It sends gentle electrical signals through your skin, using footpads. These signals can block pain messages and may help release endorphins, the body’s natural pain relievers.
Both devices can boost blood flow, which might help with healing.
Our talk reminded me that I have a Revitive machine at home. I decided to try it on my sore left foot, which I think has plantar fasciitis. I figured it wouldn’t hurt to try! I’ll update you if I notice any improvement.
Greg’s Race Report
Most of the BRR team at Harold Wood
ELVIS races No. 6 and No. 7 this week for Barking Road Runners with a 5k hosted by Harold Wood at Harold Wood Country Park on Wednesday 30 July and a 5-mile race hosted by Orion Harriers at Epping Forest on Saturday 2 August.
BRR had 14 members attend race No.6, with Paul Withyman being the first finisher in a time of 21:34 followed by Martin Page 23:32, Jason Suddaby 24:28, Tom Shorey 26:11, Kevin Wotton 26:35, Tom Brennan 27:54, Ron Vialls 27:56, Belinda Riches 27:53, Barry Rowell 30:42, Joyce Golder 31:24, Steve Colloff 32:12, Clodagh Shorrey 32:40, Dennis Spencer Perkins 33:23, Rob Courtier 33:34 and Alison Fryatt 36:42.
The other BRR Harold Wood 5k runners
Barking Road Runners had members 11 attend race No. 7 with Martin Page first BRR finisher in a time of 37:42 he was followed by Tom Shorey 41:40, Kevin Wotton 42:02, Ron Vialls 43:02, Belinda Riches 45:36, Barry Rowell 49:06, Sian Mansley 51:25, Dennis Spencer Perkins 51:36, Clodagh Shorey 52:58, Joyce Golder 54:32 and Alison Fryatt 59:37
Three BRR members took part in the Runthrough Foundation 10k race At Olympic Park on a very undulating course which included laps of the Olympic training track and the outdoor cycling track, and finished with a lap of the London Stadium. Clodagh Shorey finished in 1:04:21, Alison Fryatt 1:08:31 and Astrid Effendi 1:19:42.
Alison and Clodagh before the Runthrough Foundation 10k
BRR parkrunners
Ally Pally - Darren Graham 42:01 and Denise Graham 58:50.
Denise and Darren at Ally Pally parkrun
Barking - Mark New 24:03, Doug King 26:03, Chris Muthaka 26:19, George Hiller 28:17, John Lang 29:30, Isabel Pinedo Borobio 30:00, Martin Mason 33:37, Nikki Cranmer 38:07, Astrid Effendi 38:17 and Alan Murphy 48:57.
Brentwood - Steve Colloff 31:57.
Steve C and barking parkrun regular Wayne at Brentwood parkrun
Chelmsford Central - Gary Harford 28:34.
Gary at Chelmsford parkrun with former member Vicky Groves and her hubby
Gorleston Cliffs - John Mitchell 24:20.
Gunpowder - Belinda Riches 26:54.
Belinda at Gunpowder parkrun
Harrow Lodge - Rory Burr 23:58.
Peckham Rye - Paul Withyman 20:46.
Valentines - Chandru Thayalan 24:45 and Andrew Gwilliam 51:30.
Walthamstow - Stuart Mackay 20:34.
Weymouth - Jason Li 27:54.
Jason at Weymouth parkrun
Highest BRR age gradings this week were Belinda Riches 64.75% for the women and Stuart Mackay 71.15% for the men.
BRR Diary – August (already - yikes!)
The highlights of the coming weeks are listed below but you can see the full diary of BRR events on the TeamUp app. Simply download the TeamUp app to your phone, then enter the calendar key: ks67p21gt8p5gzdo66 when prompted. If you don’t want another app on your phone, you can also find it under the ‘events’ tab on the Barking Road Runners website: https://www.barkingroadrunners.org.uk/calendar.
7.00pm, Tuesday 5 August - hill session. Meeting at Jo Richardson Community School/Castle Green Centre, Gale Street. Warm-up jog down to Mayesbrook Park, where we will do some hill work on the grassy hills next to the railway track. Road shoes should be OK, unless there is torrential rain over the next few days (please be kind to us, Storm Floris). Jog back to Castle Green to cool down. If you prefer, you can start at the Mayebrook hills (parking in the car park opposite the Round House) at about 7.15pm, but please make sure you do some warm-up.
The Castle Green Centre/Jo Richardson School, where the Tuesday session will start
7.00pm, Thursday 7 August - Handicap 06. Barking Park
7.00pm, Thursday 14 August - Handicap 07. Barking Park.
9.15am, Sunday 17 August - Clacton 10k and HM. This is a true seafront race, taking place along both the top and bottom promenades, all on tarmac/concrete, with plenty of holidaymakers and day trippers to cheer you on! The course for both races is largely flat, and both are suitable for runners of all standards, but that pier never gets any closer! Not a club competition, but several of us have entered. Information and entry at https://www.nice-work.org.uk/e/clacton-half-marathon-and-10k-9450
9.00-9.25am, Sunday 24 August - 2025 ASICS LDNX. Wembley Stadium. Inaugural event of a new London 10k, on a closed-road course. The area surrounding the stadium will be brought to life on the day with live music, innovative entertainment, and activities for participants and supporters to explore post-finish. You can still enter at https://ldnx.co.uk/2025/03/03/how-to-get-a-place-in-ldnx-2025/. It is pricey, but there is a fantastic medal.
10.30am, Monday 25 August - Phipps (August Bank Holiday) 5k. Barking Park. BRR’s turn to host an ELVIS race, the last in the 2025 competition. We ask members to either run for the club or volunteer. If you decide to run, there is a 50% discount code available. Please ask for the code BEFORE booking; once you have booked it is too late for us to give you the discount.
7.00pm, Thursday 28 August - Handicap 08. Barking Park. The grand finale. Which three members will take the trophies, and who will win the final tenner?
Cracker Corner
Chris keeps dropping things but doesn’t seem bothered. I don’t think he understands the gravity of the situation.
As it’s summer, I decided to launch a new newspaper dedicated to ice cream. I’ve just got my first scoop.
I told a joke on Zoom the other day, but nobody laughed. It turns out I’m not remotely funny.
Quote of the week
“Success is the product of daily habits—not once-in-a-lifetime transformations.”
James Clear
Writer
And Finally…
When you’re an Olympic sprinter, lots of people want to race you—even at 7.00am in the morning when you’re on your way to an event.
Sharlene Mawdsley is a two-time European Championships medallist in the 4x400m relay for Ireland, who she represented at the 2024 Paris Olympics. The 26-year-old is now training for the 2025 World Athletics Championships in Tokyo, and has already met the qualifying standard in the 400m event.
But Mawdsley didn’t back down when a fan from Tipperary Gaelic Athletic Association (GAA) asked her for a quick race before the All-Ireland Senior Hurling Championship Final in Dublin. Dressed in a tailored waistcoat and shorts, she took up the challenge and easily beat the shirtless fan, even though she gave him a big head start.
We don’t know if the fan was completely sober (doubtful), but if you want to race an Olympian, you should be sure you can keep up.
Later, Mawdsley was seen celebrating in the same outfit as Tipperary beat Cork GAA in the hurling final.
I’m pleased to confirm that the shirtless man was NOT our very own Derv Bartlett. Derv would have made a better job of it…
