BRR Blog - 8 December 2025
Hello Road Runners!
What a fantastic night we had at The Three Travellers on Friday, for our 2025 Presentation Night. It was great to see so many of you there to celebrate the achievements of your clubmates, or just to have a chin wag. I liked the new venue, especially having the room to ourselves, and I thought the spread was good - thanks to Dennis for organising it. But do let us have your honest feedback.
Although there were no official club races at the weekend, there still seem to have been plenty of activities, both at home and abroad. All the details in Greg’s race report. This Wednesday we have the return visit to the outdoor cycle track near the Velodrome in the Olympic Park, for the fourth race in this year’s Chingford League competition. Men are asked to note that those expecting to finish in over 29 minutes are asked to start with the women at 7.30pm. This is because the venue is only hired until 8.30pm (it is hideously expensive) so we need to clear the course by then. For the same reason, the ‘under 29 minutes’ men’s race will be starting on the dot at 8.00pm, so some of us may still be trotting round in the first race when the stampede starts. The course is supposed to be coned off so the two races are segregated (fingers crossed!).
We are the Champions?
Our club wasn’t alone in celebrating the great achievements of the year. On 30 November World Athletics ended its 2025 season with awards to Sydney McLaughlin-Levrone (Women’s) and Mondo Duplantis (Men’s) for World Athletes of the Year in Monaco. Duplantis completed an undefeated season, broke his own pole vault world record four times, and won a fifth Diamond League trophy. McLaughlin-Levrone won the women’s 400m world title in Tokyo with the fastest championship time in 42 years and remained unbeaten in both the 400m and 400m hurdles, also anchoring a gold relay team.
Other winners included Emmanuel Wanyonyi (Men’s Track), Nicola Olyslagers (Women’s Field), Maria Pérez (Women’s Out of Stadium), and Sabastian Sawe (Men’s Out of Stadium), who dominated the London and Berlin Marathons.
But the ceremony renewed debate about how such awards often favour already popular athletes. Sawe’s out of stadium award for his marathon performances in London and Berlin challenged this trend. But some great women distance runners were not recognised. For example, Beatrice Chebet had a historic year, winning Olympic and World titles in multiple distance events and breaking records, yet missed out on the top award despite her dominance across disciplines. Faith Kipyegon made history with her fourth world 1500m title and a landmark mile at Breaking4, but was also not honoured.
Whilst the talents of Duplantis and McLaughlin-Levrone cannot be denied (I am glued to the TV when Duplantis is pole vaulting), the awards process tends to spotlight familiar faces while remarkable achievements by lesser-known distance runners are often overlooked.
Zahra’s Uni Unload
Some very wise words from Zahra this week:
Running at an easy pace as a beginner can sometimes feel quite difficult. Here are some ways to make sure you are actually running at your easy pace. The first way is the talk test; you should be able to run comfortably while being able to have a conversation in full sentences without gasping for air. Ideally you should be able to feel like you can run forever and not being able to say a sentence means you’re going too fast. The majority of your runs should be easy and, although you may start at quite a slow pace, over time you can get quicker while it can still feel easy.
Beginners will typically run at 11-14 minutes per mile. However, you can be slower or quicker than that. When doing an easy run you should focus on completing the run comfortably rather than being speed specific.
Another way to keep runs easy is by using the run walk method. You could start with running two minutes and waking one minute, gradually increasing the running and reducing the walking so that, over time, in total you will end up running more than walking. The most important thing to remember is that running easy will help build your aerobic base which will help with your speed in the long term.
Bicarbonate of Soda - good or bad?
Bicarb of soda - for running as well as baking?
Bicarbonate of soda (sodium bicarbonate) has gained attention among endurance athletes for its potential to buffer lactic acid during high-intensity exercise.
When muscles work hard, they produce hydrogen ions that lower pH, leading to fatigue. Bicarbonate acts as an alkaline buffer, helping maintain pH balance and delaying the onset of muscle burn. Studies suggest that ingesting bicarbonate before intense sessions can improve performance in activities involving repeated sprints or sustained anaerobic effort.
However, the benefits come with notable drawbacks. The most common issue is gastrointestinal distress —nausea, bloating, and diarrhoea (yuk!) — especially if taken in large doses or without proper timing. This discomfort can outweigh any performance gains. Additionally, the optimal dosage varies by individual, and incorrect use can lead to electrolyte imbalances. Bicarbonate loading requires planning and tolerance testing, making it less appealing for casual runners.
If you want to give it a go, the recommended dosage is 0.2–0.4 g per kg of body weight, to be taken 30–180 minutes before exercise. But you have to make sure you take it with the right amount of water: too little and you risk stomach discomfort but too much and you will dilute the electrolytes in your body and that will give you an upset tummy too.
it might be safer to try the Maurten Bicarb system , which is apparently used by Keely Hodgkinson and other world-class athletes to great effect. This article from Runner’s World magazine has more detail: Maurten Bicarb System: Tried & tested
A-Z of Running
Episode seventeen in the A-Z of running, and this week it is brought to you by the letter ‘Q.’ It’s fair to say that this one was ‘quite’ difficult!
Quadriceps - the large muscles at the front of the thigh, essential for running power and knee stability. You can strengthen your quads with squats and lunges; stretch post-run helps to prevent tightness.
Quad Dominance - Imbalance where quads do more work than glutes or hamstrings. Add glute activation drills (bridges, clamshells) to your strength regime will help to improve balance.
Quad Fatigue - Tiredness in quads, common in downhill running or long races.
Quad Strain - Injury involving overstretched or torn quadriceps muscle fibres. Treat a quad strain with rest and ice initially, returning gradually with strengthening exercises.
Quick Cadence - Faster step rate to improve running economy and reduce impact. Aim for 170–180 steps per minute - using a metronome app or music with matching beats can help.
Quick Feet Drills - Speed drills to improve foot turnover and agility.
Quiet Running - Technique focusing on soft, controlled foot strikes to reduce impact and noise. Land midfoot, keep knees slightly bent, and engage core for smoother strides.
Greg’s Race Report
Emma and Hannah at the SITC Dawn to Dusk run
Several Barking Road Runners members took part in the Sikhs in the City Dawn to Dusk run at various distances. Hannah Hylton completed 25 laps of the 2 kilometre course for her 50k ultra run (6:08:08), Emma Paisley ran 11 laps for a half marathon (2:35:24), and Chandru Thayalan (57:21) and Martin O’Toole (1:01:02) completed 5 laps for the 10k.
Martin at the SITC run for his 10k.
Cristina Cooper finished first woman in the Dartford Bridge Christmas Pudding 10k race in a time of 50:28. Trevor Cooper also competed in the 5k event.
Cristina after her 10k win at Dartford
Trevor C at the 5k run in Dartford
Rob Courtier and Derv Bartlett travelled further afield to race in the Font Vella Lanzarote International. Derv completed the course in 42:00:00, Rob in 1:09:52.
Rob, Derv and friends in Lanzarote
BRR parkrunners
Barking - Daniel Plawiak 21:46, Owen Wainhouse 22:20, Mark New 23:57, John Mitchell 24:32, Chris Muthaka 25:27, Nikki Cranmer 29:10, Jason Li 33:32, Dawn Curtis 41:27 and Alan Murphy 51:37.
Cambridge New Zealand - Joyce Golder 35:27.
Canons Park - Joe Stacey 20:21, Barry Rowell 31:07, Steve Colloff 32:32, Belinda Riches 32:35, Darren Graham 57:42 and Denise Graham 57:46.
The gang at Canons Park
Chalkwell Beach - Gary Harford 28:59.
Chelmsford Central - Louise Chappell 31:02.
Ferry Meadows - Sunny Bulchandani 25:34.
Ingrebourne Hill - Rory Burr 23:05.
Rory at Ingrebourne Hill parkrun
Marlborough Common - Rosie Fforde 26:02.
Valentines - Richard Dudman 28:17. Kevin Wotton 30:57 and Andrew Gwilliam 55:03.
Wimpole Estate - Martin Brooks 28:41.
Highest BRR age gradings this week were Rosie Fforde 57.81% for the women and Daniel Plawiak 66.69% for the men.
BRR Diary - December
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.
7.00pm, Tuesday 9 December - speed session. Jim Peters Stadium, Mayesbrook Park. This week Greg will be taking the session. It is a variation of the Norwegian 4s session aimed at improving VO2 max.
5 minute easy warm up
4 minutes hard
3 minutes recovery (hopefully easy jog)
4 minutes hard
3 minutes recovery (hopefully easy jog)
4 minutes hard
3 minutes recovery (hopefully easy jog)
4 minutes hard
5 minute easy cool down.
7.30pm, Wednesday 10 December - Chingford League 04. Velopark, Queen Elizabeth Olympic Park, Abercrombie Rd, London E20 3AB. The second outing on the Stratford Velopark course this year! A three lap, 5k, race on the undulating outdoor cycle track in the Olympic Park. Senior Women, plus senior men expecting to finish in over 29 minutes start 7.30pm. Senior Men who expect to finish in less than 29 minutes start 8pm. Remember to bring your bib number, if you have one!
7.15pm, Thursday 11 December - Club road run. Castle Green Centre, Gale Street, Dagenham. A social run around the pavements of Barking and Dagenham, usually around four miles long. We will venture across to Barking Riverside.
Thursday 11, Friday 12, Saturday 13 December - Fifty and Fabulous Musical Cabaret by Barking Music and Drama. The Ripple Centre, Barking, Ripple Road, Barking, IG11 7FN. A musical extravaganza featuring our very own Faye Spooner. Thursday and Friday shows at 7.30pm, Saturday shows at 1.00pm and 5.00pm. Book at Barking Music and Drama event tickets from TicketSource.
9.30am, Sunday 21 December - Christmas Royal Parks Run. Meeting at Barking Bus Garage at 8.30am or Matthew Parker Street (nearest tube St. James’s Park), Westminster at 9.30am. Our annual run through St. James’s Park, Green Park, Hyde Park and Kensington Gardens, followed by lunch in the cafe in St. James’s Park, for anyone who fancies it.
10.00am, Sunday 28 December - South Essex Cross Country League 03. Hadleigh Country Park, Chapel Road, Hadleigh. It’s the one with the water features! Make sure your shoes are laced up tight or you might lose them. As usual, £3 for BRR members.
Cracker Corner
What do you call a snowman with a six-pack? The abdominal snowman.
Why don’t you ever see Santa in hospital? Because he has private elf care.
What do you call Father Christmas when he takes a break? Santa Pause.
Quote of the week
“Nothing lifts me out of a bad mood better than a hard workout on my treadmill. It never fails. To us, exercise is nothing short of a miracle.”
Cher
And finally…
The Valencia finish straight
Attention all speedy BRR runners: the Valencia Marathon 2025 is offering one million euros for anyone who smashes the marathon world record on its course.
This prize pot comes courtesy of Juan Roig, the billionaire behind the Trinidad Alfonso Foundation. He wants the fastest marathon ever, he wants it in Valencia, and he can afford to pay for it.
Valencia doesn’t pay appearance fees. Instead, every euro is earned through speed. This structure creates a high-stakes, performance-driven, race where every second counts and tactical running goes out the window.
You will have to go faster than 2:00:35 for a man or 2:09:56 for a woman to break the World Record. But there are also prizes for other achievements: winning under 2:04:30/2:20:00 (male/female) earns seventy five thousand euros, with slower wins earning a reducing scale of prize pot.
But what if those sort of times are beyond your wildest dreams? Well, with its pancake flat course and long, straight, avenues, Valencia is still perfect for PBs. Failing that, you can always treat yourself to a nice consolatory paella…
