BRR Blog - 2 June 2025

Derv finishing the Ballyskenagh 5k

Hello Road Runners!

Not too much racing this weekend, other than Derv, who never seems to stop! I included the Hatfield Broad Oak 10k race on Bank Holiday Monday in last week’s blog, but it was too late for Greg’s newspaper deadline, so it is included again here.

With Barking parkrun cancelled for three weeks due to the Percolate festival, it’s good to see that a number of you have ventured elsewhere for your parkrun ‘fix.’ I went along to Barking, with fellow RD Philip and ‘super-marshal’ Mick Moohan, in case anyone turned up at Barking Park – and around 15-20 people did. An important lesson: if you are travelling a long distance to a parkrun, or even just going to a local parkrun you haven’t visited for a while, do check their website to ensure that it is going ahead.

Talking of turning up when an event isn’t on, please remember that there will be NO TRACK SESSION on Tuesday 3 June and Tuesday 17 June due to the clash with ELVIS (East London fiVes Interclub Series) races. The track may still be open if you are not racing and choose to go there, but please note that would not be an official BRR session and we can accept no liability if you run there and something goes wrong.

Tip of the week

There are three things a runner can control during a race: their effort, their attitude, and their decisions. If you give your best effort, maintain a positive attitude and make smart decisions, you will have a successful race, regardless of the actual outcome.

Global Running Day

The Strava Global Running Day badge

This Wednesday, 4 June, is Global Running Day. Global Running Day is celebrated each year on the first Wednesday of June to promote the joy and benefits of running. The event encourages people to participate in running activities, whether it's a formal race, a casual run with friends, or just a walk. 

It began in the US in 2009 as National Running Day but expanded into a global event in 2016. You can log a virtual 5k run on the Global Running Day website at any time up to 8 June to be part of the event and have your time recorded on the Strava Leaderboard. 

Pre Anniversary

Steve Prefontaine in 1973. Photo courtesy of Wikimedia.

Last Friday, 30 May, marked the 50th anniversary of the death of US runner Steve Prefontaine. Maybe better known in the States than in the UK, Prefontaine had set national records at every distance from 2,000m to 10,000m before tragically dying in a car crash in Oregon at the young age of 24.

In the US, Prefontaine brought excitement to the running scene. In races he threw tactics to the wind and ran at the front for as long as he could hold on. This meant he didn’t always win races but was very popular for his ‘pure guts.’ Off the track, he confronted athletics authorities in an effort to win better conditions for the unpaid athletes who drew large paying crowds to money-making events. He was also always ready with a quote (see the Quote of the Week, below), before soundbites were even invented, which the press loved. At the 1972 Munich Olympics BBC commentator David Coleman, witnessing the huge crowd of American fans wearing ‘Go Pre’ t-shirts as they watched him in the 5,000m final, described him as a ‘sort of athletic Beatle.’

Bill Bowerman, track and field coach at the University of Oregon and co-founder of Nike, signed Prefontaine on a $5,000 annual contract in 1974, perhaps the beginning of sponsorship of athletes by sports brands. But Pre wasn’t around for long to enjoy the partnership; just hours after winning a 5k race in a time of 13:23:8, he overturned his MG convertible driving home and was killed.

Hot Legs? 

At the age of 80, having already earned a knighthood, a Grammy, and a spot in the Rock and Roll Hall of Fame, Sir Rod Stewart has set himself a new challenge: breaking the 100m world record for his age group.

Through focused training and a drive to keep his body in peak condition, Stewart is already running faster better than some people half his age. “I’ve got it down to 19 seconds by learning how to push off,” he told AARP Magazine. “Now I’m going for 17 seconds, which I think would be a world record for someone my age.”

Unfortunately, he will have to improve a lot more before breaking that record. In October 2024, American sprinter Kenton Brown ran 100m in 14.21 seconds at the Nevada Senior Games, becoming the fastest 80-year-old in recorded history. And that was into a slight headwind.

But Stewart is undeterred. “I keep myself very fit,” he shared. “I played soccer all my life. Don’t play much anymore after a knee replacement but I’ve had the same trainer for 38 years. I’ve got a huge gym, an indoor pool, a golf course you name it.” He also has a private running track on his country estate.

He uses the swimming pool for underwater workouts, which are aimed at improving both his general fitness and his singing, following advice from Frank Sinatra. “He told me the secret to being a great singer is having powerful lungs. So do lots of underwater swimming and hold your breath.”

Perhaps Stewart should focus on the Great British record of 15.16 seconds, held by Tony Bowman.

Do you like Pina Colada?

Fancy a natural - and delicious - electrolyte drink? Mix 600ml of coconut water with 200ml water, 200ml pineapple juice, the juice of 1/2 a lime (a tablespoon or so), and a pinch of salt. Voila! A non -alcoholic pina colada. Coconut water is naturally isotonic, meaning it can be absorbed quickly by the body, and is high in potassium. The pinch of salt provides sodium, another important electrolyte. The pineapple juice also includes sodium and potassium, but is mainly there to make it taste delicious!

Nuts about Nuts

Nuts!

We had a nutty discussion about nuts in the BRR WhatsApp group during the week. There is no denying they are good for you; they are an excellent source of fibre, antioxidants, vitamins and minerals, healthy fats, and protein. Here are the top five healthy nuts, according to the Fast Running website:

1. Almonds

If you’re looking for a great post-run recovery snack, look no further than almonds. Not only do almonds contain calcium, magnesium, and potassium, all of which help keep your bones strong, they are also a great source of protein, important for recovery after a race. Eating them regularly may also boost heart and gut health. A one ounce (28-gram) serving of roasted almonds contains 170 calories, 15 grams fat, 6 grams protein, 6 grams carbs, 3 grams fibre, plus vitamin E, magnesium, and Manganese.

2. Pistachios

Pistachios, whose name is derived from the Greek word pistákion, which means “the green nut,” are packed with nutrients but lower in calories and fat than many other nuts. Pistachios contain more potassium and vitamin K than other nuts. Potassium is a vital mineral for runners because it plays a role in keeping the body’s muscle tissue in condition. Deficiencies in potassium can lead to fatigue, muscle weakness and cramping. A one ounce serving contains 159 calories, 13 grams fat, 6 grams protein, 8 grams carbs, 3 grams fibre plus vitamin B1, vitamin B6, and phosphorous.

3. Walnuts

Walnuts are linked to multiple health benefits and have an impressive nutrient profile. They contain omega-3 fats help to reduce inflammation by producing natural anti-inflammatory compounds that help your body heal and recover faster and reduce post-exercise muscle soreness. The body cannot manufacture omega-3s so it is important we obtain them from our diet.

They are also a good source of copper and manganese, which may boost heart and brain health. A one ounce serving contains 185 calories, 18.5 grams of fat, 4 grams of protein, 4 grams of carbs and 2 grams of fibre, plus copper, magnesium, and manganese.

4. Cashews

Cashew nuts are not only low in fat, but they contain high levels of magnesium. This mineral protects against blood pressure, muscle spasms, soreness, and fatigue. It also plays a role in turning the food we eat into energy, which should help you to run for longer. Some studies suggest that cashews may also improve blood fat levels and reduce blood pressure. A one ounce serving contains 157 calories, 12 grams fat, 5 grams protein, 9 grams carbs and 1 gram fibre, plus vitamin K, magnesium, and manganese.

5. Hazelnuts

Hazelnuts are highly nutritious. They contain heart-healthy fats, a high amount of vitamin E and B vitamins, essential for energy metabolism. The B vitamins found in hazelnuts may also lower the risk of heart disease. Hazelnuts also contain low levels of potassium, magnesium, and calcium, all which help lower blood pressure. A one ounce serving contains 178 calories, 17 grams fat, 4 grams protein, 5 grams carbs, 3 grams fibre plus vitamin E, magnesium, and manganese.

I’m adding peanuts (ground nuts) as an addition No.6 healthiest nut, although technically they are legumes (beans) rather than nuts. But their nutritional benefits are similar to tree nuts. In particular, they are high in plant protein, which can make you feel fuller for longer and B vitamins. A one ounce serving of raw peanuts contains 162 calories, 13.5 grams fat, 7 grams protein, 6 grams carbs, 2.5 grams fibre plus vitamin B3, vitamin B9 and magnesium.

While nuts are good for you, they are calorific. So, like all good things, they are best enjoyed in moderation. Lots of nut butters contain added, less healthy, ingredients like salt, sugar, and dodgy fats (like palm oil, which is also bad for the environment). If you love peanut butter, look out for Maribel peanut butter in Lidl, which is reasonably priced and 100% nuts - no nasties.

Greg’s Race Report

Steve C, Allan, Lizzie-Beth and Barry at Hatfield Broad Oak

Three Barking Road Runners members competed in the Bank Holiday Monday Hatfield Broad Oak 10k. First finisher for BRR was Barry Rowell 57:59 followed by Lizzie-Beth Garraghan 1:00:33 and Steve Colloff 1:03:29. 

 Derv Bartlett ran in the Ballyskenagh AC 5k, which takes runners through the picturesque grounds of Cistercian College, Roscrea, finishing in a time of 18:50.

BRR parkrunners 

Chelmsford Central - Gary Harford 28:30 and Louise Chappell 31:44.

Harrow Lodge - Peter Jackson 21:13.

Hastings - Jason Li 27:27.

Ingrebourne Hill - Rob Courtier 31:26 and Nikki Cranmer 35:16.

Jersey Farm - Mark New 25:20, Belinda Riches 25:33, Ron Vialls 26:59, Rory Burr 27:41 and Steve Colloff 29:51.

Raphaels - John Whan 28:40.

Storey’s Field - Sunny Bulchandani 23:51.

The Leas - Jonathan Furlong 32:48.

Valentines - Kevin Wotton 24:25, Tom Shorey 25:41, John Mitchell 28:12, Martin O’Toole 29:50, Joyce Golder 31:08 and Alan Murphy 52:24.

Victoria Dock - Owen Wainhouse 21:28.

Highest BRR age gradings this week were Belinda Riches 68.17% for the women and Peter Jackson 70.07% for the men.

BRR Diary – June

To 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.

7.30pm, Tuesday 3 June – H90 Joggers Midweek 5. ELVIS 02. Raphael Park, Romford, RM2 5PA. Sold out if you have not already entered. THERE WILL BE NO TRACK SESSION.

7.00pm, Thursday 5 June – Club Run. Jo Richardson School/Castle Green Centre, Gale Street. A road run for all abilities around the streets of Barking and Dagenham. Usually 4-5 miles. Everyone welcome.

10.00am, Sunday 8 June – the High Easter 10. GP04. The Village Hall, The Street, High Easter, CM1 4QS. A fast and flat single-looped course held on quiet, country lanes, starting and finishing in the picturesque village of High Easter. SOLD OUT.

7.00pm, Thursday 12 June – Handicap 3, or relays. Barking Park. Dependent on whether the music festival has cleared from the park. If it has, there will be handicap #03. If not, there will be relays around the field opposite the Splash Park. Either way, it will be fun!

7.30pm, Tuesday 17 June – ELR Olympic Park 5K. ELVIS 03. Hopkins Field, Queen Elizabeth Olympic Park, E20 3BS. Always a popular race consisting of two laps around the paths of the Olympic Park. Enter at https://events.kronosports.uk/event/1090. THERE WILL BE NO TRACK SESSION.

7.00pm, Thursday 26 June – Handicap 3 or 4. Barking Park.

1.00pm, Sunday 29 June. Sikhs in the City Summer Samosa 10k. GP05. Teresa Gavin House, 310 Southend Road, Woodford, Woodford Green, IG8 8FA. We are running this race in memory of our dear friend, Micky Ball, who passed away just after Christmas. The route is an undulating (for that read 50% uphill) and mostly on good tarmac surface. Entries close on 3 June so don’t delay: https://www.evententry.co.uk/sikhs-in-the-city-summer-samosa-ultra-2025

Cracker Corner

I keep my radio in the fridge overnight. That way I can wake up and listen to cool music.

Chris says he will leave me if I can’t get over my obsession with clothes lines. I’m not too hung up about it.

I used to love being in my dad’s flying trapeze act, until one day he told me he’d have to let me go.

Quote of the Week

“I’ve given myself a thousand reasons to keep running, but it always comes back to … self-satisfaction and a sense of achievement.” 

Steve Prefontaine

And Finally…

My trusty red Adidas trail shoes

Goodbye old friends. Since May 2023, you have accompanied me on 65 activities including South Essex Cross Country League, Chingford Leage, off-road ELVS, the Bluebell 5, the Orion Fell Race, Crown to Crown, the Benfleet 15 and countless runs at Hainault Forest (one 10.75k run simply called ‘Hainault with Micky’). But, after completing 476.7k of the 500k I expected of you, with your uppers perishing it is now time for you to retire. Or perhaps I can squeeze those extra 23.3k out of you…

Keep on Running

Alison

Chair, Barking Road Runners