Welcome to the July newsletter.
We have some an excellent piece from our head coach Sue, as well as some lovely race reports (including our amazing ladies running 100km from London to Brighton) and more news from Theresa in parkrun corner.
Coaches Corner by Sue Baillie
Don’t worry I’m not talking about “Brexit/Bremain”!
I’m talking about running economically; burning your body fuel as economically as possible, allowing you to run further or faster before fatigue sets in.
It may also lower your risk of injury by distributing work load across more muscle fibres.
There are a number of approaches to becoming more economical.
The first we’re all familiar with- “the long run”. Adding 5 minutes to each long run is believed to improve aerobic fitness without increasing your risk of injury?
However, it maybe better to improve your stamina by building strength, speed and hills into your training plan!
Strength. There’s lots of research evidence indicating high-intensity strength training improves running economy, lower body exercises which use large amounts of muscle recruitment can be advantageous. Lunges and Squats use your own body as resistance training. I would recommend doing strength training a few days before your tough running sessions or the same day but after a tough run.
Change of pace. By adding some fast running it challenges your body to adapt to the increased effort. You can do this by inserting intervals of increased speed into your run; Try adding 30 secs effort every half a mile, you can use a scale we often talk about at club RPE (rate of perceived exertion). If your usual run is gentle & you can hold a normal conversation without gasping for air you may perceive that at 4 RPE, but your speed interval maybe 8 RPE where your now panting & puffing. This is just one example of speed play, there’s lots of variations on this theme. Variety is the spice of life & produces the desired training effect = enhanced performance.
Hills. Hill running recruits more muscle fibres than flat terrain does. Initially adding a hill into your run circuit will help build your base fitness, then challenge things further with either hill reps (charge uphill & jog back to the bottom & repeat 6 times. Or run a circuit with a few hills & try to maintain the same uphill as you did on the flat.
These are just a few examples of how mixing it up on your usual run will improve your strength, stamina and running economy, plus it makes a mundane run far more interesting & inspiring.
Enjoy the journey & see you out there
Flying the flag at The London Mile was Helen, this is her report of the race…
Amba Hotels City of London Mile.
On Sunday 18th June my daughter Amelia and I took a trip up to the city of London to run the Amba Hotels City of London Mile.
The Mile course is iconic, fast and flat. It starts at St Pauls Cathedral, runs towards the Mansion House before going towards the Bank of England. It then joins onto the London Olympic marathon course looping past the Guildhall before finishing along Cheapside.
The mile run is free to all entrants to allow everyone to run and enjoy participating in a race.
There were several different race waves, 8 general races, 3 family races, a womens race, a wheelchair race. A youth race and 2 elite races. There were all ages running. It was great watching the tiny tots sprinting to the finish line.
First stop having arrived at St Paul was to go to the race village to pick up our race packets. Everything was like a big race. Our numbers were chipped, there was an organised bag drop, portaloos etc.
The races started at 10am. We were in wave 7 and we were due to start at 11am. We were called at 10.45 and walked to the start. Each wave had about 100/150 people all of roughly equal ability.
11am came. The starting gun sounded and we were off. It is amazing what adrenaline does and we soon found ourselves at the half way point with cheering crowds along the route. 400 metre and finally 200metres. Now there were drums playing and more crowds cheering us towards the finish line.
Next, the most important bit. The bling! Definitely worth running for. Each year apparently there will be a different monument on the medal. This year was the Royal Exchange.
Within minutes of finishing a text had come through with finishing times.
Yes, it is a long way to come for a mile and the train fare to get there isn’t cheap but it was a fantastic, well organised run. It was great to see families running together and the faces of the tiny tots finishing with their parents dragging behind them.
We had a fun day and having run we then spent time in London seeing the sites.
London 2 Brighton 100k Challenge – Helen’s report of her experience.
It seemed a good idea, a great way to celebrate our “0” birthdays. Running, walking, crawling 100k. So the early bird entries opened and we entered.
Saturday 28th May arrived “Team 0 to Hero” made our way, blurry eyed to Richmond Old Deer Park for a 7.20 start. Registration was straight forward. We were give a map,a neck buff and a timing lanyard. It was then time to say goodbye to our wonderful crew and get warmed up.
7.20 arrived and we were off. Scared, excited, worried… Brighton seemed a long way away. All we had to do was follow the fluorescent pink arrows and when it was dark the glow sticks They were everywhere as long as we kept our eyes peeled we were not going to get lost!!
Before long we were running along the River Thames looking at the beautiful houses sitting on the banks heading to Kingston.
Along the route about every 12k, there were aid stations. These were really well stocked.
Crisps, nuts, sweets, noodles and more and around 25k there was a pick n mix. They were amazing. Sweet heaven!
The first aim was to get to Tulleys Farm at 56k.This was our half way point and major rest stop. By now our watches had given up, our feet and bodies were getting tired and our feet were yelling at us. So far we had gone up a few inclines, down a few slopes, crossed several railway lines including the London to Brighton line and gone over enough stiles. This part of the route was mainly on quiet country lanes with a little off road. We turned the corner and crossed the road to Tulleys and there was a mass of Burgess Hill Runners waiting to cheer us on. It was amazing seeing everyone there.
We were soon shooed off to get sorted at the aid station. Massages, Hot food, fresh clothes and feet plastered up it was time to say goodbye to everyone. Only another 44k to go.
We were now on familiar ground. Digging deep we continued. This part of the route was again on quiet country roads but there were also woods, uneven ground, mud, more stiles and bigger hills.
Ardingly, Lindfield, Scaynes Hill and eventually Wivelsfield Green. It was dark in this section too so head torches were needed and we were following hundreds of glow sticks
At Wivelsfield school there was more hot food and more fantastic Burgess Hill runners and only 20k to go.
Then to Plumpton college and over the Downs, a really big hill, nearly there. We only had to get to Brighton racecourse and 100k would have been done.
It was an amazing event to do. So well organised. The aid stations were heaven and there were the cleanest event portaloos we have ever seen.
After the final push up the hill on the race course we finished. As we crossed the line we were give a glass of bubbly, our wonderful medal and t shirt. If we had wanted it another hot meal and massage too.
Claire Giles at the Endure 24
Last year after I took part in the Bacchus Half Marathon the race that involves wine! The group I did this with said who is up for Endure 24 next year – I put my name down, and really didn’t have a clue what i had entered for!! But it sounded good, a weekend away and even better I will be running.
So what and where is it?
It’s like Glastonbury for runners, it’s a 24 hour running party in the woods. Free camping for runners, friends, family and support crews. 24 hour catering, showers and massage are available throughout the event weekend. The race village will be full of music and entertainment with live result updates screened throughout the race.
Mizuno Endure24 it mixes serious ultra-running with a 24 hour team relay race. Anyone of any ability level can take part and enjoy a challenging but rewarding weekend of trail running. The five mile race route through Wasing Woods is incredibly scenic and ends with a loop around the campsite.
Mizuno Endure24 is all about the teams, run as a pair, small team 3-5 runners or large team 6-8 runners. You don’t need worry about how fast you are, just complete as many 5 mile laps as you can in 24 hours. Most people will complete 3 – 5 laps.
Paula picked me up on the Saturday morning (missed parkrun) we did think we may be able to sneak this in but we didn’t plan that right! The rest of our team went down there the Friday afternoon, got our camping space and pitched our tent.
When we arrived we got ourselves together, and worked out the running order. I was running three of the 5 mile laps, one around 5pm, one around 10.30pm-11pm, and one 6am. We thought give each around an hour to do the lap, then we can gauge the times after the first lap. Worked out we were around 45-50 mins each.
We had a look around, got to grips of where everything was, and how far it would take us from our tent to the hand over pen / start.
At midday the race began, then we either got something to eat at the events tent, or we chilled out back at our own tents. Then each of us made our way to the start, where we did the hand over of the wrist band, and then took our turn to run.
I took over from Paula. My first lap i did enjoy, the first bit was a hill, and it did take a while to get my breathing sorted, it was humid. My words were humid, hilly, heartbreak hill – that was a killer, but was good. I then met Brian at the handover and he ran the next lap.
I had a look around before i made my way back to the tent.
Around 8.30-9pm went down to the start, but went to the music area, where they had the football on the big screen, was a great atmosphere, England were playing. Lots of cheering and shouting!
Then it was my turn for my second lap. Getting darker now, and in the woods you definitely needed a head torch.
I took the wrist band, and borrowed Paula’s head torch and off I went for lap 2. I really enjoyed the night run, it was still warm, but cooler than before, quieter except for the plodding of runners, and all you could see was the light from the torches. This was great practice for me as I am running the Downslink in Oct. I found Heartbreak hill easier this time around, music was playing at the Campervan, going through the woods, there were fairy lights. Everyone was motivating each other. I came into the finish to hand over to Brian, was slightly difficult to find him. Then I had a bacon roll from the tent around 11.45pm, then I made my way back to the tent. I chatted for a bit then got myself ready for a doze. Set the alarm for my next lap.
We worked out that in the end we had picked up on speed, and at times we were an hour ahead of the schedule, this meant a few of us ran 4-5 laps.
I got up at 4.55am, made my way down to the start, I saw Paula disappear off at the start of the race, so I thought ah the times have all got out, so I found our other team member who said yeah he ended up doing a double as he came in quicker. So i went back up to the tent, then back down for an hour later, where I ran my third lap.
It felt weird running again in the daylight, it was still hot, hilly but loved it.
Got to the finish and handed over to Lucy – as Brian picked up an injury during the night run, and I said I would run his lap. But in the end I didn’t need to.
Went back to the tent for a lovely bacon roll, salmon and cheese bagel and a cuppa!
We packed up, and got things ready so we didn’t have a rush at the end.
We watched our last team members come in after their last laps, and collected our bling!
The weekend finished midday Sunday. I completed 15 miles over the weekend.
What a fab weekend of running – I definitely recommend it.
parkrun corner with Theresa Chalk
We can never guarantee a day of bright, warm sunshine on our little island of England. But we can guarantee that Saturday mornings at Clair Park and other park runs around the country, are filled with willing volunteers to make sure the run is a safe and happy one, and runners for a variety of reasons, get to the start line at 9am, hoping for that seemingly elusive PB.
Last month I mentioned an exciting incentive to get you all volunteering in June.. This months lot at Clair were
The only other ones I know of for Junior Park run are:
“Well done”, is a generic quick and easy verbal comment. Reality is, parkrun cannot operate with runners alone. Great when weather is warm, but those freezing blustery and wet days are not fun. Holding timing watches, number checking , handing out tokens. Your feet and fingers become numb. You give up your precious time. You give up a lie in in bed. You are generous in kind and spirit. Don’t underestimate your value and think ” you did nothing really”. You are the core of the parkrun. Long may it live.
Now all you amazing volunteers were put in a little hat for a draw. Winner of the Swim family day Pass at the Triangle…….., drum roll please,……. goes to Kirsty Armstrong. (we will get this to you)
Now for the participants. As without you the volunteer crew would be redundant.
We have a newbie to parkrun. Margaret John. Welcome aboard.
Personal Bests this month are from Christine Jones, Lucy Norton, Anna Wooler,
Rebecca Norton (x2), Emma Leeson, Lynette Brown (x2), who throughout May and June has achieved 5PB’s out of 7 runs. Exceptional.
Great runs from you all.
Two giants leaps for Emma Leeson and Jamies Sorbie on their 100th Park Run. Whoop Whoop! And to celebrate it was also the last parkrun before James and Hannah got married, so James ran in a wedding dress.
This month (July) there will be another swim pass up for volunteers to win. You just need to volunteer. We get around 5 BHR a week (not incl. Caz &Jay in the core team who are there week in week out). We must have at least a couple of hundred members. Many who just find 9am too early. Get out of bed and come and join the motley ever happy company at Clair parkrun.
Bye for another sun shiny month, Theresa C.
As always, a big thank you to all of the contributors. Without you, we don’t have a newsletter.
If you would like to contribute in any way, especially with race reports, please contact me, Steve Bird or Claire Giles.
Hope you have a great July and enjoy the sunshine.