BRR Blog - 23 February 2026
Like father, like son - George and Andy at the Winchester 10k
Howdie, Road Runners
Well, that’s the Hadleigh Legacy 10k done for another year. Every year I say I hate it, but I have now done it 11 times. Due to the recent rain, it was probably the worst conditions I have ever run it in (reflected in mine and Steve’s times too). I was thinking I might give up the race for Lent next year but - guess what? - I’ll be signing up for next year. Well done to everyone else who raced or trained over the weekend. At least Sunday wasn’t as rainy as forecast, and it was nice to have some milder weather. Ready for spring now!
Greg’s Race Report
Alison with Steve C at the Hadleigh legacy 10k
No official league races for Barking Road Runners this week but a few members were out competing in a couple of events. Alison Fryatt completed Hadleigh 2012 Legacy 10k on a tough, muddy, course in a time of 1:44:23.
Further west of the country in Winchester, George Hiller and Andrew Hiller ran in the Winchester 10k finishing in times of 58:49 and 1:08:29 respectively.
BRR parkrunners
Barking - Dominic Herring 21:56, Jason Suddaby 22:14, Mark New 24:55, Joshua Ezissi 25:00, Chris Muthaka 26:53, Jason Li 27:46, Nikki Cranmer 28:39, Emma Paisley 31:44, Joyce Golder 32:08, Rob Courtier 33:27, Tom Blair 33:31, Alan Murphy 54:46, and Sian Mansley 56:21.
Joyce celebrating her 300th parkrun, at Barking
Basildon - Ron Vialls 26:14.
Billericay - Martin Page 22:06.
Chelmsford Central - Gary Harford 30:24.
Gary at Chelmsford Central parkrun
Hillsborough - Rosie Fforde 24:13.
Holywell King George V Playing fields - Rory Burr 23:38.
Rory at the parkrun with the longest name?
Lordship Recreation Ground - John Mitchell 31:10.
Osterley - Belinda Riches 24:32, Barry Rowell 29:23, Dennis Spencer Perkins, Darren Graham 40:43 and Denise Graham 50:34.
Barry, Dennis, Darren, Belinda, Denise and Steve at Osterley parkrun
Rushmoor - Owen Wainhouse 21:20.
Valentines - Kevin Wotton 25:02, Richard Dudman 26:58 and Andrew Gwilliam 52:33.
Wanstead Flats - Stuart Mackay 23:49.
Highest BRR age gradings this week were Belinda Riches 71.88% for the women and Martin Page 78.05% for the men.
BRR Diary - Feb/March
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.
Saturday 21 February - Friday 27 February - Virtual Winter Handicap 03.
7.00pm, Tuesday 24 February - speed session. Jim Peters Stadium, Mayesbrook Park. Jess will be taking this week’s session which is called 4, 3, 2, 1:
4 min hard (Tempo/Threshold pace - uncomfortable but sustainable), 2 min easy/recovery
3 min hard (Faster than 4-min rep - 10K/5K effort), 90 secs easy/recovery
2 min hard (Faster than 3-min rep - 5K/3K effort), 1 min easy/recovery
1 min hard (All-out/Sprint effort) 5 min recovery walk, then repeat:
4 min hard (Tempo/Threshold pace - uncomfortable but sustainable), 2 min easy/recovery
3 min hard (Faster than 4-min rep - 10K/5K effort), 90 secs easy/recovery
2 min hard (Faster than 3-min rep - 5K/3K effort), 1 min easy/recovery
1 min hard (All-out/Sprint effort) Cool down walk/jog
11.00am, Wednesday 25 February - Ron’s 5k run. Barking Park, parkrun course. If you’d like to record your virtual handicap time under proper handicap conditions.
7.00pm, Thursday 26 February - Road Run. Castle Green Centre, Gale Street, Dagenham. A social run around the roads of Barking and Dagenham, usually 4-5 miles. I’m afraid I won’t be there this week, so I will leave it to othersto decide the route.
9.00am, Sunday 1 March - Trek London Half (GP01). Queen Elizabeth Olympic Park, London, E20 2ST. First race in this year’s BRR Grand Prix competition. There is still time to sign-up. Enter at https://www.londonhalf.com/. If you don’t fancy a half, why not do the 10K? It won’t count towards the Grand Prix, but should still be fun.
Saturday 7 March - Friday 13 March - Virtual Winter Handicap 04.
11.30am, Saturday 7 March - Chingford League Relays. Wanstead Park, Harrow Road Pavilion, 4 x 3,000m cross country. The grand finale of the Chingford League season, and always good fun, followed by presentations for 2025/26. Pie and mash afterwards if you like.
11.00am, Wednesday 25 March - Ron’s 5k run. Barking Park, parkrun course. If you’d like to record your virtual handicap time under proper handicap conditions.
Poll Time
We had a walker at Barking parkrun on Saturday who was very unhappy that she took a wrong turn and walked about ten metres further than necessary. I was the Run Director and she sought me out afterwards to loudly complain. But was she right to complain if unhappy about her experience? Let me know your views in this short poll - your answers are anonymous, so you can be honest! https://forms.gle/JxHeevTpjSP2rotT9
Zahra’s Uni Unload
Everyone is getting into their long runs now but how good is a run without recovery? You've put in the miles and the effort but you need to make sure you correctly recover. After a run you need to keep moving for 5-10 minutes so your heart rate can lower. From finishing your run to 30 minutes after you need to hydrate but making sure you hydrate with electrolytes so you can replaced minerals and salts lost while running and you should try to eat a snack with a 3:1 carbohydrate to protein ratio to help with muscle repair.
1-4 hours after you should eat a balanced meal and lie with your legs against a wall for 10 minutes to aid circulation.
24-48 hours after a long run you should continue with active recovery through light walking or swimming. Foam rolling can help target tight muscles but make sure you get enough sleep because this is a prime time for your body to repair itself.
Bark(ley)ing Mad?
The Barkley Marathons is an infamous ultramarathon held each year in Frozen Head State Park, Tennessee, created by Gary “Lazarus Lake” Cantrell. It is known for brutal terrain, extreme elevation gain, off‑trail navigation, and a very low finish rate. The full race consists of five loops totalling about 100 miles. Each loop is roughly 20–26 miles, depending on route changes) with around 60,000 feet of elevation gain. Runners have 60 hours to complete all five loops.
The 2026 event ran from 14-16 February and, once again it lived up to its reputation as ‘the race that eats its young’. Only Frenchman Sébastien Raichon managed to complete the so-called ‘fun run’—an ironic label for finishing three out of the five laps. The rest of the field succumbed early, battered by foul weather, relentless elevation, and the sheer challenge of navigating an unmarked course while severely sleep-deprived. Since its inception in 1986, only 20 people—19 men and one woman—have ever finished this gruelling test.
If you’re seeking a tough but achievable challenge closer to home, consider these five UK races, each offering a unique twist on endurance:
Langdale Marathon takes place every October in the Lake District, boasting 3,400 feet of ascent. Despite being run entirely on single-track tarmac, its hilly route appeals to fell and mountain runners, who relish the dramatic scenery and unpredictable weather.
Dragon’s Fire is perfect for those enticed by mountain running but daunted by the full Welsh traverse. This two-day event includes technical terrain and a scramble across Crib Goch, demanding both experience and fitness for a truly thrilling adventure.
Giant’s Causeway 20 in Northern Ireland invites runners to tackle 20 miles of wild trails, weaving through an Area of Outstanding Natural Beauty and alongside the iconic basalt columns. The picturesque views come at the cost of some hefty climbs.
Aonach Mòr Anarchy, based in Fort William, offers a 12km route with a 600m vertical ascent and descent. Much of the course follows steep mountain bike tracks, usually reserved for experts, making this event uniquely enticing—if a little mad.
Finally, if all these races sound unattainable, how about this:
Great Yarmouth North Beach parkrun stands out as the UK’s toughest parkrun, held exclusively on sand dunes. Average finish times hover around 38 minutes, with dry summer sand making the course even more challenging. Winter’s wetter weather offers a slight reprieve, compacting the sand for improved stability.
Sprinting - Not Just for Sprinters
Sprint training can benefit your longer runs too
If you’re aiming to improve your 5K time, run a quicker 10K, or boost your half-marathon pace, sprint training may be worth considering. There are various approaches to sprint workouts, including hill repeats, track intervals, and fartlek sessions. Although fitness trends frequently emerge, established methods often provide reliable results.
Sprinting is a common element in many runners’ routines, and research supports its benefits. One recent meta-analysis in Sports Medicine examined the effects of repeated sprint training (RST) on running performance and fitness. The review focused on well-trained runners aged 14 to 35, using strict criteria to ensure reliable results.
Key benefits of sprint training were found to include improvements in VO2 max, which is the body’s ability to use oxygen efficiently during exercise. Enhanced VO2 max supports endurance and can help runners sustain faster paces for longer periods. Sprint training also leads to better sprint performance, reflected in quicker linear sprint times over short distances. For those running on trails or tracks, repeated sprint sessions improve strength and agility, supporting explosive movement and sharper turns.
Repeated sprint training, according to the findings, can be implemented with a simple plan: three sets of six 30-metre sprints, carried out twice a week for six weeks. Other sprint workout methods—such as Tabata intervals (very short, sharp sessions, such as 8 x 20 seconds of all‑out effort, 10 seconds of rest) or hill sprints—can also be effective. The most important factor is choosing a routine that fits your fitness level and preferences. Consistency and enjoyment are key to sticking with any training plan.
Cracker Corner
I watched documentary last night about conveyer belts. It was very moving.
I was in Sainsbury’s and a man rushed up and threw milk, butter and cream all over me. I thought ‘how dairy!’
I asked Chris to get some meat off the top shelf in Sainsbury’s, but he said the steaks were too high.
Quote of the Week
“Don’t compare your chapter one with someone else’s chapter six.”
Ally Love
Peleton Fitness Instructor
And Finally…
UK retail sales growth, courtesy of the ONS - I’ve done my bit!
January 2026 delivered a modest but notable boost to UK sales, with sports supplements playing an out-sized role. As New Year health resolutions kicked in, products like protein powders and performance supplements moved firmly into the mainstream, helping to lift early‑year retail growth. What once felt niche is now part of everyday spending, reflecting a broader focus on fitness, resilience and long‑term wellbeing.
On a personal level, January was also when I started creatine myself, to support my muscle strength. I’m glad I’m also making a small contribution to strengthening the UK economy...
