BRR Blog - 24 August 2026
Hi There, Road Runners
It looks like I missed an exciting penultimate race in this year’s Summer Handicap competition. This week’s grand finale is going to be a fantastic event - who will win the last £10 prize, and who will be the trophy winners? I can’t wait to find out!
Apologies if the blog isn’t properly formatted; I’m trying to finish it off on my phone, in a hotel room in Copenhagen. Next week’s blog will be a bit late, as we have BRR’s big event of the year - the Phipps (August Bank Holiday) 5k in Barking Park to sort out first. A big thanks to everyone who is able to run or volunteer - and fingers crossed the weather stays ok!
Greg’s Race Report
Barking Road Runners had its 5k Handicap series race No 7 this week. Darren Graham finished in 1st place with Barry Rowell 2nd and Martin O’Toole 3rd.
Six runners beat their handicap this week and will have a tougher time for the final race on Thursday.
BRR parkrunners
Barking - Tom Matthew 20:11, Joshua Ezissi 20:47, James Lowndes 22:09, Shantelle Keech 22:15, Jason Suddaby 22:42, George Hiller 27:01, Barry Rowell 28:02, Paul Manson 28:27, Joyce Golder 34:28, Dennis Spencer Perkins 38:23, Nikki Cranmer 39:34 and Alan Murphy 50:46.
Basildon - Ron Vialls 25:23.
Biddeford - Louise Chappell 30:28.
Billericay - Martin Page 22:01.
Bournemouth - Mark New 26:54.
Chelmsford Central - Gary Harford 29.21.
Fælledparken - Alison Fryatt 34:45.
Fitzmaurice Park - Kevin Wotton 26:39.
Hadleigh - Belinda Riches 28:07 and Steve Colloff 38:01.
Harrow Lodge - Rory Burr 21:50.
Hervey Bay - Paul Ward 23:23.
Roding Valley - Paul Withyman 31:52.
Valentines - Martin O’Toole 30:49.
Wanstead Flats - Stuart Mackay 19:46.
Wimpole Estate - Martin Brooks 27:11.
Wotton - Thomas Shorey 27:18 and Clodagh Shorey 34:09.
Highest BRR age gradings this week were Shantelle Keech 66.52% for the women and Martin Page 79.18% for the men.
Champion Volunteer!
If you’re wondering why we haven’t seen Steph for the last few weeks, it was because she was busy doing important things elsewhere:
‘I’ve just finished a stint of volunteering shifts at the European Athletics Championships. I did 6 shifts from Friday 7th and finished on the 16th. I was in team services (hotels and transport) and was lucky enough to be allocated to the team GB hotel.
Before you ask, everyone I met was lovely and polite (even when buses didn’t arrive) and the nicest person was Freya, a javelin thrower (although that may just be because I spoke to her most) although Matt Hudson-Smith came a close second!
Unfortunately selfies were not allowed in volunteer uniform, and I’m too much of a stickler for rules to break this, even if I was tempted to ask Tamberi the Italian high jumper.
It’s a great experience to see these athletes up close, and see how much they work! There were athletes running up and down the road most hours of the day, even if they were racing later that evening.
It seemed the first choice for delivery food was Nando’s, but most wouldn’t guess the second KFC! So even the professionals eat fried chicken after a competition :-) so don’t beat yourself up if all you want after a race is a boneless bucket!
If anyone has an opportunity to volunteer, go for it. I was recommended to apply, to start to get to know these big events as I am a qualified field official (not high enough for this level of competition yet) and have proved to myself I can be professional around people I recognise, and know more about the processes put into arranging this.
One day I’ll be back at the Europeans on the field, raking a sand pit or waving a white (hopefully) flag.
If anyone is interested in learning about officiating, just ask, and I can discuss it with you.’
BRR Diary - August/September
The highlights of the coming weeks are listed below but you can see the full diary of BRR events on the TeamUp app. Just 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 Runnerswebsite: https://www.barkingroadrunners.org.uk/calendar.
7.00pm, Tuesday 25 August - Speed Work. Jim Peter’s Stadium, Mayesbrook Park. This week Jess is taking the session and it is going to be a vo2 max work out:
10x 2 mins hard (3-5k pace/RPE 8-9) with 90 seconds recovery.
If you go hard enough on the 2 mins, you'll need the full 90 seconds!
7.00pm, Thursday 27 August - Summer Handicap #08. Last race in the competition!
10.30am, Monday 31 August - Phipps (August Bank Holiday) 5k (ELVIS 08). Barking Park. Our very own ELVIS race. There is still time to sign up as a runner or a volunteer.
Sunday 6 September - The Big Half (GP07). Tower Bridge. You should have received your email with start instructions by now, if you are participating.
10:30, Sunday 13 September - Orienteering in Epping Forest SE. Loughton, England, IG10 4DZ. If you want to try ‘proper’ orienteering (without the safety net of a mobile phone app), here is a local event. More details here: https://www.chig.org.uk/events/260913-epping-se
Light Refreshments
The new drinking water fountain in Loxford Park. Thank you Vision Redbridge
If your runs ever take you past Loxford Park, and you are in need of refreshment, a drinking water fountain has been installed on the wall of the toilet block, facing into the park. Who knows how long it will be before some bright spark decides it is fun to vandalise it but it’s a great thing while it lasts. It would be great to have similar facilities in all our local parks.
Pole Position?
Running poles are no longer just for hikers. They're increasingly popular with trail and ultra runners, particularly on steep climbs and technical terrain, where they can help take some of the strain off tired legs and improve balance. You even see people with them walking in Hainault Forest, sometimes.
By engaging your upper body as well as your legs, poles can make long ascents more manageable and give extra stability on rocky descents. However, they're not much use on flat roads and can actually slow you down if used unnecessarily.
Thinking of trying them? Here are a few tips:
Practise before race day. Using poles effectively takes time.
Use them mainly on hills and rough trails.
Keep a steady rhythm between pole plants and your stride.
Start with shorter runs to get your arms and shoulders used to the effort.
Learn how to fold and store them when the terrain eases.
For most BRR runs around East London, poles probably aren't necessary, and I’m not even sure if they are allowed in South Essex Cross Country League or Chingford League races (and I don’t want to be the first person to find out). But if you're tackling an ultra, mountain marathon or a race with serious elevation gain, they could become your new best friend.
Simply the Best?
The Star Flare: the Ultimate Championship logo
Last week I mentioned the inaugural World Athletics Ultimate Championship, which is taking place in Budapest, Hungary, from 11-13 September 2026.
Organised by World Athletics, the sport's global governing body, the Ultimate Championship has been designed as a spectacular end-of-season showdown featuring only the very best athletes in the world. Olympic champions, World Champions, Diamond League winners and other top-ranked athletes will battle to be crowned the "Ultimate Champion".
Unlike traditional championships that stretch over more than a week, the Ultimate Championship packs the action into just three evenings of competition. With smaller fields, fewer preliminary rounds and a schedule packed with semifinals and finals, every race matters.
The event is set to be held every two years, taking place in even-numbered years when there is no World Athletics Championships. World Athletics hopes it will become the sport's equivalent of a grand season finale, showcasing the very best athletes in a fast-paced, fan-friendly format.
With a record US$10 million prize fund and the promise of elite head-to-head competition, this could become one of the highlights of the athletics calendar.
Fantastic Fibre
🍎🥦🏃♂️💨
Ask most runners about nutrition and they'll talk about carbs for energy, protein for recovery and healthy fats for long-term health. But there's another key player that often gets left out of the conversation: fibre (or roughage, as it used to be called).
Fibre doesn't get the same attention as the big three, yet it's essential for overall health and performance. A diet rich in fibre helps support digestion, promotes a healthy gut microbiome and can help keep blood sugar levels more stable throughout the day. That means more consistent energy and fewer of the dramatic highs and lows that can leave you reaching for the biscuit tin.
Good sources of fibre include fruit, vegetables, beans, lentils, nuts, seeds and whole grains. Conveniently, many of these foods also provide the vitamins, minerals and antioxidants that runners need to stay healthy and recover well from training.
The only caveat? Timing matters. While fibre is great for everyday nutrition, many runners reduce fibre intake in the hours before a race or long run to avoid unwanted digestive adventures on the course…
A short history of…Fairlop Waters
Fairlop Waters
For many local runners, Fairlop Waters is a favourite place to train, but its history is as varied as the routes around the lake.
The area was once part of the ancient Hainault Forest and takes its name from the famous Fairlop Oak, a huge tree that stood on Fairlop Plain. From the 1720s, the annual Fairlop Fair attracted thousands of visitors and became one of Essex's best-known events.
During the Second World War, the landscape changed dramatically when RAF Fairlop was established as a fighter station. Spitfires flew from runways built across the plain, and part of one of those runways still survives today as the entrance road to the country park.
The lake itself is a modern addition, created from former gravel pits and later transformed into the country park enjoyed by walkers, runners, cyclists and water sports enthusiasts today. And, rumour has it, we could soon be enjoying a new parkrun around the lake too.
Cracker Corner
I went to the hairdresser’s and asked for highlights. She showed me a 10-minute video of her best haircuts.
A lorry-load of ballroom dresses has overturned on the A13. Police are advising drivers to go slow, slow, quick, quick, slow.
I started writing a book about the history of glue, but I’m stuck on the first chapter.
Quote of the Week
“We run, not because we think it's doing us good, but because we enjoy it and cannot help ourselves.”
Roger Bannister
And Finally…
Talking of unwanted digestive adventures, we’ve all been there. Race morning arrives, the nerves kick in, and suddenly the queue for the toilets is a thousand people long. But what if that last-minute trip to the portaloo actually helps your performance?
According to a recent study of elite triathletes, athletes performed better on tests of reaction time and decision-making after a bowel movement than when they hadn't been to the loo beforehand. Researchers believe this may be linked to the "gut-brain connection", the surprisingly strong link between our digestive system and mental performance which could help you feel sharper and more prepared for the challenges ahead.
So, if you're queuing for the toilets before your next race, just tell everyone you're making final performance adjustments...
