BRR Blog - 26 January 2025
Some of the BRR Team at the Wild Nuclear Forest
Howdie Road Runners
If anyone was disappointed by the lack of water features at the recent Hadleigh cross country race, the Nuclear Wild Forest race on Sunday made up for it somewhat, with a nice, water-filled ditch to clamber through, not once but twice. The stick mud was a bit of a challenge too, but we all made it back in one piece, which is the main thing. Thanks as always to our supporters, and to Chris and Alan M for doing the scoring.
To show that we are not one-trick ponies, some of our guys took part in the BRR versus the builders football match on Sunday afternoon, with a good number of spectators present too despite the gloomy weather. The guys put on a good show and, like last time, the final score (was it 7-2? Who’s counting!) didn’t really reflect the effort and dedication shown. We’ll just have to have another re-match.
The BRR football team
Next weekend we have two races to look forward to: the 5-mile Chingford League race on tarmac in Victoria Park on Saturday (free to take part), and the South Essex Cross Country League race at One Tree Hill, near Basildon, on Sunday (£3 to enter). We are coming to the end of season for both leagues but it is not too late to take part if you fancy a run out against other clubs from the East/North East London and Essex areas.
Regular readers will notice that I have shaken up the order of the blog a little bit this week, so Greg’s Race Report and the BRR Diary are nearer the top. Please don’t give up before the end!
Greg’s Race Report
Steve P - first across the line on Sunday and winner of the men’s 2024-25 XC trophy
Round 04 of the South Essex Cross Country league this week for Barking Road Runners at Kelvedon Hatch hosted by Nuclear Striders. The 4.2 mile course was very muddy making it a tough race for the runners with so much soft mud underfoot it was difficult to get into a rhythm.
First finisher for BRR on the day was Steve Philcox followed by Jason Suddaby, Ron Vialls, Nick Gorman, Gary Harford, Barry Rowell, Rob Courtier and Tom Brennan. Belinda Riches was first BRR lady followed by Nikki Cranmer, Alison Fryatt, Zahra Akram, Dawn Curtis and Joyce Golder.
BRR parkrunners
ARU Writtle - Gary Harford 28:15.
Barking - Joe Stacey 19:27, Owen Wainhouse 22:35, Joshua Ezissi 24:01, Rosie Fforde 24:05, Mark New 24:44 (500th parkrun!), Ron Vialls 26:13, George Hiller 26:54, Jason Li 28:15, Andrew Hiller 31:50, John Mitchell 31:50, Joyce Golder 33:54, Martin Mason 34:04, Rob Courtier 35:07, James Sheridan 35:08, Nikki Cranmer 38:57, Alan Murphy 54:28, Belinda Riches 56:03 and Barry Rowell 56:03.
Greenwich Peninsula - Rory Burr 23:11.
Rory at Greenwich Peninsula parkrun
Gunpowder - Paul Ward 28:30.
Highbury Fields - Chandru Thayalan 26:18.
South Woodham Ferrers - Louise Chappell 32:47.
Louise at South Woodham Ferrers parkrun
Valentines - Kevin Wotton 25:01 and Richard Dudman 27:44.
Highest BRR age gradings this week were Rosie Fforde 62.49% for the women and Ron Vialls 69.99% for the men.
BRR Diary - January/February
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 24 January to Friday 30 January - Winter Handicap 01 - After the previous runs, to set your handicap, the competition is now getting - virtually - serious. Remember to post evidence of your time by close of play on Friday.
7.00pm, Tuesday 27 January - speed session. Jim Peters Stadium, Mayesbrook Park. Back from her trip to Australia, it is Jess’ turn to take the session this week, which she is calling KISA - Keep It Simple Again. Note: simple doesn’t mean easy!
12 x 90 seconds hard, 1 minute recovery
Jess’ advice: the trick is in the pacing; try to start at a pace you can maintain for all 12 reps. Ideally you will finish stronger and faster at the end, rather than tailing off. But pacing is all about practice!
11.00am, Wednesday 28 January - Ron’s 5k run. Barking Park, parkrun course. A chance to post your winter handicap time, with some company to inspire you. Be prepared to leave your belongings in your car, or travel light, now the cafe in the park is closed.
7.00pm, Thursday 29 January - Road Run. Castle Green Centre, Gale Street, Dagenham. A social run around the roads of Barking and Dagenham, usually around four miles. Faster runners loop back for those who aren’t so quick, so nobody gets left behind.
11.00am, Saturday 31 January - Chingford League 06. Victoria Park Harriers Club House, St. Augustine’s Hall. Cadogan Terrace, London E9 5EG. Free to BRR members. A five-mile run around the tarmac paths of Victoria Park. Toilets and refreshments will be available at the Club House, with additional toilets at the VP cafe hub (E9 7DD) which is near(ish) teh start of the race. WE are asked to leave bags by our Club Flag, to reduce overcrowding in teh Club House. Wear a Club top and use your bib numbers from previous races - if you have lost your number or this is your first race, please let me know ahead of the day so a replacement can be issued.
10.00am, Sunday 1 February - SECCL 05, One Tree Hill. Corringham, Horndon on the hill, Stanford-Le-Hope, SS17 9NH. Limited parking so car share if possible. Last race in the 2025-26 South Essex cross-country competition, hosted by Pitsea Running Club. Entry is normally £5 but BRR members pay £3, cash on the day or into the Club bank account. Club tops must be worn. At present, we are told the course is very muddy in spots, so remember to wear appropriate running shoes and bring a change of shoes and socks. On the bright side, cake is promised at the finish!
The One Tree Hill XC course
Saturday 7 February - Friday 13 February - Virtual Winter Handicap 02. I’m not superstitious but I’d avoid Friday the 13th to do my run, just in case.
Saturday 21 February - Friday 27 February - Virtual Winter Handicap 03.
January Committee Minutes
The minutes of the January Committee meeting are now available on the website here. Yes, I know they are currently listed under 2025 - I need to remind myself how to start a new column for 2026!
Zahra’s Uni Unload
Dennis’ dodgy Vimto and milk
Craving a soda? Here's what it's actually doing to your body. For runners , fizzy drinks can cause Gastrointestinal (GI) issues which can lead to things like side stitches due to excess pressure on your diaphragm. Not only that but these fizzy drinks are full of simple sugars which may seem harmless because we need sugar but simple sugars hide a lot. Simple sugars will cause a rapid spike in your blood glucose followed by a crash and that crash can lead to you feeling fatigued. Drinks that are high in sugar have a high osmolality which means that we can become dehydrated due to water being pulled from our cells to help process the sugar.
There's been a lot of chat about mixing sugary drinks with milk - called a dirty soda. Adding milk to a carbonated drink can lead to an acidic environment in your stomach and the phosphoric or citric acid in sodas when mixed with milk can cause the milk proteins to clump which can lead to nausea when running. After a run a dirty soda can be beneficial because the milk aspect has calcium and protein to help with muscle repair and bone density. However, if you want something with milk after a run , chocolate milk is always a good shout as it has all the benefits of milk plus electrolytes and sugar to replenish glycogen without the carbonation.
Is Your Running Fatigue Down to Tired Legs or Poor Cardio? Here’s How to Tell
We’ve all had days where running feels effortless and others where every step is a struggle (it’s more of the latter for me at the moment). But what’s really holding you back—tired legs or an overworked cardio system? Recognising the difference can help you improve your performance and enjoyment of your runs.
Cardiorespiratory Fatigue: If you’re gasping for breath, your heart’s pounding, and you feel mentally foggy, you’re likely to be experiencing cardiorespiratory fatigue. This isn’t about having “weak” lungs or a lazy heart, but rather how efficiently your body uses oxygen. Over time, consistent aerobic training strengthens your heart, boosts your body’s oxygen delivery, and improves your VO2 max. To enhance your cardio, focus on slower, steady runs —think zone 1 or 2 heart rate training, where you can still hold a conversation. Mix in some faster sessions, but keep the balance around 80% easy, 20% hard.
Muscle Fatigue: Heavy, stiff legs are a sign your muscles are flagging, often due to glycogen depletion and microtears from repetitive impact. Strength training can make a world of difference. Hitting the gym (or doing a session at home) two to three times a week and simply spending more time on your feet— walking, gardening, or taking the stairs — will build muscular endurance and resilience.
Fatigue or Just Boredom? Sometimes, what feels like tiredness is actually boredom. Shake things up by changing your route, joining a group run, or training with a friend/clubmate. Mental toughness grows with experience, so don’t shy away from the tough days—use them to tune into your body’s signals and build resilience. Sometimes you just have to suck them up to get stronger!
A-Z of Running
Episode twenty-four in the A-Z of running, and this week it is brought to you by the letter ‘X.’ Not surprisingly, there aren’t many words.
X‑Country (XC) - An abbreviation for cross‑country running, over mixed terrain ( grass, mud, hills, more mud, more hills…). Top tip: Shorten stride, keep cadence high, and look 3–5 metres ahead to pick clean lines. And try and keep upright!
XC spikes - Light shoes with metal spikes for soft ground grip in XC races. Choose longer spikes (9–12 mm) for mud, shorter for firm grass. Break them in before wearing them in a race to avoid calf soreness. Note: they will not be suitable for hard surfaces.
XT (cross‑training) - Once again, ‘X’ is used as an abbreviation for ‘cross’. nvolves other forms of exercise, (not running!), that activate different muscle groups and raise your heart rate, giving you both complementary and similar benefits to running. The best cross-training activities also allow you to maintain your fitness level without further stressing the same joints and muscles that you work when you run, reducing injury risk. Think cycling, elliptical, swimming.
Cracker Corner - the driving edition
I picked up a hitchhiker in the car the other day. He said “You're brave. How do you know I'm not a serial killer?" I replied, "The odds that there are two serial killers in one car are insane."
Reversing cameras are great! Chris got one when we bought our new car and since then he’s never looked back.
I'd tell you another car joke, but it might exhaust you.
Today I opened the water bill and the electricity bill at the same time. Let me tell you, I was shocked!
I invented a pencil with two erasers. It was pointless.
Chris told me to put ketchup on the shopping list. Now I can’t even read it.
Quote of the week
“Success is the sum of small efforts, repeated day in, day out.”
Robert Collier
And Finally…
Whoever said you ‘can’t teach an old dog new tricks’ was completely wrong, although I’m starting to think it takes the old dog longer to learn than it would a young dog.
At my and Dawn’s first attempt at orienteering at the beginning of January, I realised I didn’t have a clue how to read and use a compass, other than the red end of the arrow always points North! I suppose these days most of us rely on our phones for directions, but that might not be an option if you are stranded in the wilds with no reception, or not much battery.
Fortunately, there are lots of helpful videos on YouTube on how to use a compass for orientation. I just have to try and remember all the new terminology like eastings, direction of travel arrows, and ‘putting the red in the shed.’ I gave up trying to understand the difference between Polar North, Magnetic North and Map North, but I gather it doesn’t matter too much in the UK anyway.
So, if you see me in Barking Park using a map and compass to find my way, I haven’t gone insane, I am just trying out my new skills in a safe environment before braving Epping Forest again. Well, I may be insane too…
