BRR Blog – 23 June 2025
A 100 per cent non-fake photo of the BRR Team at the Olympic Park 5k
Hi there, Road Runners!
After a week off, it’s good to be back with the blog. I was sad to miss the relays and also the East End Road Runners’ ELVIS race at the Olympic Park – it sounds like it was a hot one, so well done to everyone who took part. But the award for the most amazing (or bonkers, depending on how you look at it) achievement for the current heatwave goes to Emma’s ultra run on Saturday; a short trundle around Hainault Forest was enough for me, especially after a week of too much apple strudel and ice cream! There are two weeks of Greg’s Race Report, below, so none of your escapades are lost.
Track Etiquette
Track - in colder weather…
You are all very well-behaved at track, but I thought it might be helpful to let newer members know, and remind longstanding members, of our track etiquette:
Keep to the inside lanes when racing or doing speedwork.
If you want to overtake slower runners, use an available outside lane.
If you are crossing lanes, check both ways before doing so.
If you are coming to a stop or having a break, don’t do so in the inside lane, step off the track if possible.
If you are not doing speedwork (e.g. walkers), use the outside lanes.
If in doubt, politely shout “track” to alert other runners to your presence (shouting “track” shouldn’t be used as an order or to claim right of way).
Above all, please be considerate and look after each other, so everyone can enjoy their track session.
Horrible Humidity
The trouble with hot weather in the UK is that it is usually accompanied by high humidity. Humidity makes running in hot temperatures even more taxing on the body because when the moisture content of the air is higher, it feels hotter. Up until humidity is about 40%, the humidity doesn’t really cause any appreciable increase in the heat index – how hot it actually feels outside. But beyond 40% and the heat index jumps up.
This is because the thermal strain of running in the heat increases exponentially—not linearly—with an increase in humidity. For example, when it’s 31° C with 40% humidity, it will feel like 31° C; when it’s 31° C with 70% humidity, it will feel like 38° C. When you bump up to 85% humidity at the same temperature, it will feel like 43° C. This calculator shows you how humidity affects the ‘feels like’ temperature: https://www.calculator.net/heat-index-calculator.html
When you run, the core temperature of your body naturally rises. In response, your body signals your sweat glands to produce sweat droplets to carry excess heat to your skin’s surface, which naturally cools you down as the sweat evaporates. But, in high humidity, the moisture in the air prevents the sweat from evaporating effectively, causing your body to overheat.
Matters become worse if you are dehydrated. Dehydration causes your blood plasma level to drop. In turn, the body responds by going into “survival mode.” Normally, in the heat, your body will increase blood flow to the skin’s surface, away from the core of your body, to allow it to cool down and release body heat.
However, when your blood plasma level drops because you have not taken in enough fluids while running, blood flow to the skin’s surface decreases significantly because your body is using the blood flow available to maintain the essential organs to keep you alive rather than spread around to the skin’s surface to cool you down. Staying hydrated when you run, ideally by taking on fluids with electrolytes to aid absorption, is essential to keep your body functioning properly.
Ten top tips for running in high humidity
#1: Allow your body time to acclimatise – in can take 10-14 days to get used to running in humidity, so take it slowly.
#2: Run by effort, not by pace – accept that it will feel harder to run in hot/humid weather. You may have to shorten your runs or slow down.
#3: Don’t assume running in the early morning is best – although it may be cooler in the morning it is often more humid (that’s why we have dew). Evening running may be best because the sun will be lower and the humidity tends to be lower too.
#4: Hydrate enough before and during your run – make sure you are well hydrated before you go out to run and take fluids with you to top up your hydration on the go.
#5: Find shade - although it won’t remove the humidity, running in the shade can help if it’s hot and sunny outside. Tarmac radiates heat so trail runs under trees are a great option for summer miles – hooray for Hainault!
#6: Wear light-coloured, breathable clothing - dark colours absorb heat from the sun. That’s why we chose a white club vest/t-shirt rather than navy blue!
#7: Shift your training schedule – if you are following a training plan be prepared to swap training days around to avoid particularly hard sessions on days when high heat/humidity is forecast.
#8: Douse yourself with water – remember the tip that pouring cool water on our risks can help to cool your whole body. A wet BRR buff around your neck can help to cool you down too.
#9: Run indoors – I’m not a fan of treadmills but, if it’s really hot outside, running inside with a fan or aircon may be the best option.
#10: Adjust your goals – it’s a scientific fact that physical performance declines when it’s hot and humid. You are no different! Adjust your expectations and wait until more reasonable weather before you aim for that PB.
Tip of the Week
A yummy Greek salad. Photo courtesy of BBC Food
In the current hot weather, avoid the cooker and rustle up a tasty Greek salad for dinner. As well as being tasty, studies have shown that the olive oil it contains can raise osteocalcin levels, which helps with new bone formation. Here is a quick and easy recipe from the BBC Food website. You can swap ingredients around (there are lots of different versions of a Greek salad) but don’t miss out the feta or olive oil!
Ingredients
½ small red onion, thinly sliced
2 large ripe tomatoes, roughly chopped
½ cucumber, deseeded and roughly chopped
100g/3½oz feta cheese, drained and cut into cubes
50g/1¾oz black olives, pitted and drained
small handful fresh mint leaves
½ tsp dried oregano
2 tsp extra virgin olive oil
2 tsp fresh lemon juice
salt and freshly ground black pepper
2 pitta breads, warmed
Method
Put the onion, tomatoes and cucumber in a bowl and season to taste.
Scatter the feta, olives and mint leaves on top. Sprinkle over the oregano and toss lightly. Drizzle over the oil and lemon juice and serve with warmed pitta bread.
When kids run, they sprint. Very few adults run at full tilt, but they should. A few short sprints each week will help to improve your stride power and your finishing kick. Just make sure you are properly warmed up first, or you risk injury.
Greg’s Race Report w/e 15 June
Cover star: Martin after the Toronto 10k
Martin Page ran the Under Armour 10k whilst visiting family in Toronto, Canada, finishing the race in a time of 46:45 and runner-up in his age category.
Derv Bartlett ran in the Naomh Mhuire AC Daingean 5k in County Offaly, finishing in a chip time of 18:50.
Derv finishing his 5k
BRR parkrunners
Basildon - Ron Vialls 25:58.
Chalkwell Beach - Dawn Curtis 48:16.
Dawn with Chris Ball at Chalkwell Beach parkrun
Eastbourne - Rory Burr 24:59, Belinda Riches 27:10, Steve Colloff 39:01 and Denise Graham 52:24.
Rory, Darren, Denise, Belinda and Steve at Eastbourne parkrun
Guernsey - Dennis Spencer Perkins 33:21 and Rob Courtier 34:57.
Rob and Dennis at Guernsey parkrun
Mile End - Barry Rowell 29:02.
Barry at Mile End parkrun
Northala Fields - John Mitchell 23:34.
South Oxhey - Mark New 25:22.
Thornbury - Tom Shorey 26:52 and Clodagh Shorey 32:39.
Torbay Velopark - Gary Harford 28:02.
Gary at Torbay Velopark parkrun
Valentines - Nehal Patel 21:52, Kevin Wotton 25:18, Chris Muthaka 26:00, Martin O’Toole 29:01, Joyce Golder 30:43, Nikki Cranmer 37:59 and Alan Murphy 52:50.
Highest BRR age gradings were Belinda Riches 64.11% for the women and Ron Vialls 70.67% for the men.
Greg’s Race Report w/e 22 June
East London fiVes Interclub Series (ELVIS) Race No 3 at the Olympic Park was hosted by East End Road Runners and was well attended by Barking Road Runners’ members during the week. The series consists of eight races of either 5k or 5-miles on tarmac or trail courses. First female finisher For BRR was Belinda Riches followed by Debra Jean Baptiste, Sian Mansley, Lizzie-Beth Garraghan, Clodagh Shorey, Joyce Golder Emma Paisley and Dawn Curtis.
For the men Paul Withyman was first BRR finisher followed by Stuart Mackay, Owen Wainhouse, Daniel Plawiak, Jason Suddaby, Tom Shorey, Kevin Wotton, Tom Brennan, Martin O’Toole, Jason Li, Barry Rowell, Steve Colloff, George Hiller, Gary Harford, Rob Courtier, John Lang and Dennis Spencer Perkins.
Four BRR members competed in the Springfield Striders’ Friday night 5-mile race in Chelmsford. First for BRR was Gary Harford 47:59 followed by Steve Colloff 48:28, Dennis Spencer Perkins 48:37, and Rob Courtier 52:43.
On Saturday Emma Paisley ran a very hot and hilly 55k ultra along the Capital Ring from Richmond to Woolwich, completing the tough course in 7:34:41.
On Sunday Cristina ran the Institute of Sport, Exercise and Health (ISEH) Regents Park 10k. Despite the heat Cristina managed her best 10k time for several years finishing first in her age category in 49:47.
Cristina after her 10k
BRR Parkrunners
Barking - Tom Shorey 24:22 (PB!), Adrian Davison 24:28, Rosie Fforde 26:00, Chris Muthaka 26:48, Barry Rowell 27:56, Martin O’Toole 29:30, Rob Courtier 31:01, Joyce Golder 32:33, John Mitchell 34:04, Nikki Cranmer 38:24, Les Jay 40:11 and Alan Murphy 50:44.
Barry at Barking parkrun after completing his 100 milestone. Adrian also completed his 100th parkrun.
Chelmsford Central - Louise Chappell 36:03.
Fletcher’s Cove - Martin Page 23:19.
Martin Page at Fletcher’s Cove parkrun
Hackney Marshes - Steve Colloff 34:47, Darren Graham 42:11.
Darren at Hackney Marshes parkrun with mum, Denise.
And Steve C at Hackney Marshes parkrun
Harrow Lodge - Rory Burr 25:04.
Killerton - Belinda Riches 29:46.
Belinda at Killerton parkrun
South Woodham Ferrers - Ron Vialls 26:09.
Ron at South Woodham Ferrers parkrun
Southwark - Doug King 29:28.
A fuzzy Doug at Southwark parkrun
St Albans - Mark New 25:10.
Mark New at St. Alban’s parkrun
Storeys Field - Sunny Bulchandani 26:09.
Thames Path - Colin Jones 24:33.
Valentines - Kevin Wotton 27:35.
Wimpole Estate - Martin Brooks 30:07.
Highest BRR age gradings this week were Belinda Riches 58.51% for the women and Martin Page 73.98% for the men.
BRR Diary – June/July
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.
7.00pm, Tuesday 24 June - Speed Session. Jim Peter’s Stadium, Mayesbrook Park. Zahra will be taking the session, and we have fun in store, which could include some of the following:
7.00pm, Thursday 26 June – Handicap 3. Barking Park. The festival is finally cleared away and that means the handicap can go ahead. If you plan to run and haven’t previously taken part this year, please let Greg know so he can calculate your handicap. £1 to enter and the chance of winning a tenner and massive kudos.
1.00pm, Sunday 29 June. Sikhs in the City Summer Samosa 10k. GP05. Teresa Gavin House, 310 Southend Road, Woodford, Woodford Green, IG8 8FA. Entries have closed (but you may be able to twist Harmander’s arm if you get in touch with him). There are usually as many free samosas as you can eat afterwards.
7.00pm, Thursday 3 July - Handicap 04.
7.30pm - Wednesday 9 July - Newman Hilly 5 (ELVIS 04). Hainault Forest, Fox Burrow Road, IG7 4QN. A two-lap hilly course, one big lap followed by a slightly smaller lap around the beautiful Hainault forest. It’s on a mixture of trails and some tarmac. Road shoes will be OK unless there has been heavy rain. Note that there may be car park charges, payable via the Ringo app. Enter at https://www.entrycentral.com/newmanhilly5
7.30pm, Wednesday 16 July - Valentines Park 5k (ELVIS 05). Valentines Park, Melbourne Road, IG1 4LG. Hosted by East London Runners, the course is similar to Valentines parkrun but not exactly the same. This will be the first time it is run on an evening rather than a Sunday morning (I am now waiting for an old-timer to tell me I’m wrong). Enter at: https://events.kronosports.uk/checkout/completedpaid?orderId=BB300738&event=1092
7.30pm, Thursday 24 July - Handicap 05.
Cracker Corner
A former boyfriend told me I had a face like the back of a boat. I gave him a stern look.
What do you call a magician who has lost his magic? Ian.
Since Chris and I stopped buying puzzle books, we haven’t had a cross word.
Quote of the Week
"What good is the warmth of summer, without the cold of winter to give it sweetness?"
John Steinbeck
And Finally…
On my visit to Italy, I visited the Bolzano Archaeological Museum, which is dedicated to Ötzi the Iceman. In case you haven’t heard of Ötzi, he is (was) a bronze-age man whose remains were discovered by hikers on 19 September 1991, in the Ötztal Alps at the Austria–Italy border. His body and belongings had been perfectly preserved in a glazier and were only revealed 5,000 years later when the snow began to melt due to climate change. In the museum, you can look at his body, tattoos and all, stored in a fridge to prevent it from deteriorating. But there is also a careful, life-size, reconstruction of how he would have appeared in real life. For some reason, he looked very familiar to me. It must be the muscular torso…
Ötzi the Iceman
Cool Running
Alison
Chair, Barking Road Runners
