October 2016 Newsletter

Welcome to the October Newsletter.

This month we have some brilliant race reports, Social news from Karen, Coaches Corner from Sue, parkrun with Theresa and a piece on the Cross Country season from John.

I think that it’s the best yet.  Enjoy.

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Coaches Corner from Sue Baillie

Snakes and Ladders of the Weight Loss Game

People take up running for lots of reasons, but weight loss and control seems to be frequently cited as a prime reason, even though it’s probably not the reason they keep running!

If your weight is an issue for you here are few Snakes to avoid & Ladders to climb to help you on your journey.

Snakes:

  • Research in “Obesity journal” found each sports drink consumed daily equated to a 0.315 rise in BMI units over 2-3 years.
  • Sitting at work raises women’s BMI, but the men’s BMI didn’t rise, as fat weight replaced muscle, as reported in “Prevention Medicine journal”.
  • Ohio State University researches documented that “not recognising your emotional espouses to food can lead to weight gain”
  • Recent research showed that your mother’s grandmother’s& great-grandmother’s exercise habits while pregnant affect your chances of gaining weight.
  • Over rewarding with a post run refuelling treat is a classic error, keep an eye on your calorie balance.
  • A recent longitudinal study of 33 years reported that only doing the minimum of the recommended 150 minutes/week of moderate exercise won’t keep the weight off.
  • Strangely, a lack of colour contrast of food on your dinner plate means you’ll eat roughly 200 calories more per meal, researchers found. They think it’s due to an optical illusion that affects perception of meal size.
  • Many recent studies have linked lack of sleep to weight gain, possibly due to sleeps effect on the hunger regulating hormones Ghrelin & Leptin.
  • Don’t chop and change diets! A study review reported in Journal of the American Medical Assoc found the most effective diet plan is the one you can stick to.

Ladders

  • Spice it up! A study from Wyoming Uni showed Capsaicin may stimulate energy burning in fat cells, and help prevent weight gain.
  • Your run raises calorie burning even after you stop! High intensity intervals are the best way to boost this after-burn effect.
  • Eating breakfast before 11:00 stabilises blood glucose levels, setting you up to burn an extra 442 calories a day compared with non-breakfasters, according to Bath Uni researchers.
  • A recent study reported that participants following a vegan diet lost roughly twice as much weight as those on vegetarian, pesco-vegetarian or omnivorous diets.
  • Endurance training increases your body’s ability to burn fat for fuel, according to research in the Scandinavian Journal of Medicine & Science in Sport.
  • A study in the Journal of American College of Nutrition found support from a weight-loss “mentor” was the most effective factor in sticking to a weight-loss plan and overall weight loss.
  • Research shows breaking inactive periods with frequent short bouts of exercise means a smaller waist size!
  • Exercise reduces cravings for sweet food, with even a brisk 15- minute walk having the desired effect, according to a study at Louisiana State Uni.
  • Shedding weight quickly doesn’t mean you’re more likely to pile it back on, says an Australian study in the Lancet which followed participants for 144 weeks after they’d slimmed down at speed.
  • Raspberries and strawberries contain Ellagic Acid, which may slow down growth of fat cells and the formation of new ones, together with boosting metabolism of fatty acids, a study in the Journal of Nutrional Biochemistry reported.
  • It’s thought that eating in subdued lighting whilst listening to mellow music can cut your consumption by 18% and leave you feeling more satisfied, found a study at Cornell Uni.

RW article on weight loss (July 2015)

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BHR Do Track & Field * by John Palmer

*Except the field bit, let’s not get carried away!

Blackcap has been run, I’m in the pub discussing with Stuart Condie how he beat me and what startling revelation does he make? – That there are track events you can turn up to and have a go! You can imagine the excitement this caused amongst me and, well probably no-one. And there’s the most important lesson to be learned from this report: It is vitally important we all go to the pub as often as possible!

A bit of Googling and Crawley AC’s Tom Lintern Open Medal Meeting is discovered, offering a range of track events from 100m to 3000m plus lots of jumping & throwing of things. There are additional options for U11 upwards.

August Bank Holiday Monday arrives and two BHR shirts in the shape of me & James Sorbie turn up at K2, much to the surprise and genuine delight of Hayward Heath Harriers’ Deputy Chairman Paul Cousins! I should say it would have been four of us, but two were a bit worn out after running round bits of Dorset & The South Downs over the weekend!

Now what you’re probably wondering is: a. did we enjoy it; b. did we embarrass ourselves. And the answers are yes, it was a brilliant day & no, not at all (at this point I will admit to personally having a high embarrassment threshold when it comes to running!).

And now you’re probably wondering what you can expect when you join me & James next time! So here goes…

The first thing to note is that this is not the sort of thing we normally do, so we did a bit of research on the finer points such as how soon after the start of a 1500m does James move to the inside lane and what am I supposed to do with a set of blocks at the start of the 100m & 400m! The big issue was shoes. You can get away with your usual road shoes but your best bet is to buy a set of 5mm spikes for your XC Spikes. You could of course treat yourself to a selection of the Track & Field Spikes, available with variations for each event!

Advance sign-up wasn’t required for our intended events so we decided to leave it to the day and turn up nice & early as the one thing our research failed to uncover is what actually goes on at a Track & Field Open event.

After a slight delay due to me missing the Crawley exit on the A23 (no, I’m not making this up), we wander into the stadium, comment on the lack of sign-posts but guess from the activity that registration is up the stairs opposite the finish line. As we haven’t come here to do hills we ask someone official looking for confirmation before tackling the ascent. A quick look at the timetable in the window reveals no major changes so we sign up for our chosen events, £6 each or 3 for £15 if you’re tough enough. And then it’s off to the grandstand to watch the obstacle races (or 400m Hurdles as they prefer to call them) and mentally prepare for the tasks ahead (or have a bit of a laugh as we prefer to call it). I make the observation that the track looks longer than Lewes. I put this down to phychological issues but later that night it occurs to me that Lewes doesn’t have 8 lanes all the way round so it is shorter with only the inside lane being 400m!

And so the time approaches for James’ 1500m and the fulfilment of a childhood dream. A quick 1500/400 calculation tells us that the race must start just over there somewhere so off he heads for a warm up. I’ll leave the procedures for my events but a while later and he’s off. And having researched the tactics he’s off quickly, keeping pace with the more experienced front runners. Unfortunately they’ve researched different tactics and unexpectedly speed up, but James gives it his all and 4 minutes, 56.07 seconds later he crosses the finish line, well ahead of a few others, with a superb debut performance conformably beating his own prediction and the tougher target set for him at club, despite a XC Spike malfunction meaning he had to run in his road shoes.

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James Sorbie crosses the finishing line just behind the Women gold medal winner

Next up is my 100m. You know how Ian Jones goes on about the importance of warming up? Well, I thought this was a good time to start taking him seriously! So I head down to the track, admittedly a bit late as I hadn’t noticed my watch had gone a bit haywire! The good thing is you can get on bits of the track to warm up while other things are going on. If you can find the blocks you can grab a set to practice with. After a while the call goes out for the Senior men to gather round and that includes me, they don’t care about my advancing years! This is a departure from the U20/Senior Men & Women in the provisional timetable, reflecting the range of people signing up as it’s an open event. So we gather round and the official says it looks like we have just 6 runners. I let everyone know that’s fine by me as I was planning on coming 8th! I’m told that it’s an ungraded race so not to worry if I come last! Sometimes I feel my sense of humour is wasted on people. It turns out everyone’s a bit slow gathering and they finally pick race numbers at random to decide who’s in each of two senior men races. Lanes are drawn by each runner picking from a pack of number cards. I’m pleased not to be the one who forgot to hand theirs back. I’m in lane 4. We’re lined up behind our blocks. On You’re Marks. We move forward and ease into our blocks. Get Set. We rise into the starting position. Bang. The bloke in lane 3 falls flat on his face. Bang. False start, apparently his blocks slipped so we go again. And finally we’re off and not long after we’re finished. So how did I get on? Unfortunately I didn’t hear my race results announced so I’ll have to wait and see. I was well last though!

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One of my opponents in the 100m. Maybe I should choose a Graded meeting next time!

An hour-and three-quarters recovery time and I’m in the 400m. It’s the same procedure but this time there was almost the option for the vets to run with the U20s. But the U20s didn’t want us so we watched the two of them race each other. So I’m in with the Seniors, more random number calling and lane drawing and I’m in a 6 man race in lane 4 again and I’ve avoided the 65 year-old. It’s a clean start and after a bit longer than last time we’re finished. How did I get on? Good question, here’s some advice! 400m was to be my main event, but it was my first track meeting so I decided to ignore the advice of sticking to one race and go for the extra experience in the earlier 100m. My struggles from 200m proved the worth of the advice. You’re welcome! I’m pleased to say the grandstand crowd were very sympathetic, I could hear the applause as I battled with myself down the home straight! Having said that, I’m happy with my decision. I’ve got the 100m out of the system and now I’ve experienced the day I’ll be going all out for 400m & 200m spread over the next couple of events. Would I have beaten the 65 year-old? He was also well last in his heat but I think not, maybe if I hadn’t run the 100m. I will check the times when they’re published though!

So the big question – would I recommend this & similar events? Yes. Sprinting may not be for everyone, but out there somewhere is a meeting with a 5K track event which some may consider more sensible. Those who see my Facebook timeline may have spotted comments such as bold, brave and scary when in fact running 50 miles is scary and I refuse to do anything brave or bold so it’s more likely to be stupid which is more fun. As mentioned above James and I will be going back.

So the very big question – what’s the bling like? No idea, I came last not in the top three! Sorry I didn’t mention this at the start to save you wasting time reading to the end but I didn’t want to give away the results! You could however get lucky, there was only one woman in the 1500m (and I don’t mean James)!

So to answer the one remaining question – you may have noticed a lack of photos of me running. I can advise that 400m and below is not a suitable race for taking selfies

Further resources:

See you all at track on the first Wednesday of September! (or maybe October, I don’t know when this is published)

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Deep River Rock Belfast City Half Marathon – 18th Sep 2016

(By Keith Brown)

I headed to Belfast to combine my love of travelling and discovering new places and to run a half marathon that is only in the 4th year and has a growing reputation.

Having arrived in Belfast much earlier on Saturday morning than planned, following disrupted travel plans in Glasgow the day before, I took the airport express bus straight to city centre and walked to the hotel which was very well located to the east of the city on the banks of the river Lagan. As there were no rooms ready when I arrived I decided to take a walk to get my bearings and find out the starting location for the race. This was about fifteen minutes away from the hotel in Ormeau Park. Ormeau Park is very large, municipal Public Park to the south of Belfast City and as I arrived there for a look around a Parkrun was just finishing. The Park is beautiful with open green playing fields, a large indoor tennis centre and numerous other sporting facilities.

On to race day, and I arrived back at the park at about 8.15am and dropped my bag off and prepared for the race. The really great thing in Northern Ireland is the friendliness of the locals and this was evident from the first discussions with marshals and locals waiting at the start.

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Many running clubs were featured from around the Belfast area but I was the only runner with a BHR top on! In fact, I got asked twice “where is Burgess Hill mate?” The race itself was a very flat course with only 64m elevation gain for the whole route. The first 3 miles utilised the park and surrounding roads before heading east out towards George Best Belfast City Airport where it felt we almost ran alongside the runway! Then we turned around and headed west back toward the city centre and after passing through many pedestrianised and shopping streets emerged out in to the main road by City Hall and on towards the finish.

The final mile was back on the road around the park before a sharp right turn and a 200m sprint along a finishing straight lined 10 deep with spectators and through the finish line under a big gantry containing the clock and sponsors details. The race bag was great and contained a nice medal, finishers T-shirt, water and many other goodies including snacks and recovery shakes.

The link to the race on my Garmin account is here: https://connect.garmin.com/modern/activity/1369414238

Then it was back to the hotel to recover, shower and then venture out to nice local restaurant, Grannie Annie’s, for a big burger lunch and a few Irish pints.

This was a great weekend in a very friendly and historic city. Easy to get to and the race was very well organised, cheap to enter and very flat. I would recommend it to anyone next year looking to combine a bit of travelling with a running event. If you would like any more information then please let me know as I will definitely sign up for next year. The locals are very friendly, the food and drink great, and I really enjoyed getting my half marathon PB of 01:55:58 which felt so satisfying. Thanks for reading.

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Disneyland Paris Inaugural 5k & Half Marathon- 24th / 25th Sep 2016

(By Helen Pratt)

The Inaugural Disneyland Paris half marathon and 5k took place on the last weekend in September. An event which could not be missed. A princess castle, Disney characters, fancy dress and bling… oh the bling!

Entry…This was done in 2 ways. In October there was the release of the ‘package’ entries. This was through Disney itself or one of their selected tour operators. Approx. 8,000 entries were available.

The ‘entry only’ about 4,000 bibs opened and closed in one day in January/February. It was easy to do but you had to be quick. One thing to remember, to run an event in France you have to get your GP to sign a medical certificate.

The weekend arrived, so exciting. Having checked into one of the Disney hotels it was time to get to the expo to pick up the ‘bibs’ (numbers).

Security was high. To get into the village and parks there was airport type scanning.

‘Bibs’, bag and t shirt picked up it was time to have a quick look around the expo. Apparently it was nothing like the usual American Disney scale. The ‘pins’ and replica medals had all gone. The expo had been open for nearly 2 days. There was also an opportunity to buy a photo pass to get race photos. I’m still waiting to see if that was worth it. No photos yet.

Races…The races started bright and early at 7am on both days. Saturday the 5k, followed by kids/family races and Sunday half marathon.

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People started arriving before 6am. Before going into the corrals there was a photo, with either, for the 5k a Ratatouille themed scene or for the half the princess castle. The corrals were clearly marked.

At the start line there was a party atmosphere. Compares, music, interviews with Paula Radcliffe and fireworks. It was a very colourful line up. Many runners had some form of fancy dress. From the full Disney costume to the sparkly Mickey and Minnie ears.

7am arrived, time to go.

Saturday – 5k

Once through the start the 5k route ran straight down to the Magic Kingdom. Under the pink Disney hotel and straight onto Main Street. WOW!… there in front was Sleeping Beauty’s castle all lit up in pink and purple.

The 1st Photo stop. Queue number 1. 5mins or so off again. Around the corner Rabbit and Eeyore, another photo must. Oh well it isn’t a timed run!

Chewbacca, Mary Poppins with Bert and the penguins (guess where I met Neil Griggs), Woody and Jessie.

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Then into the Disney studios where there were more characters. Roger Rabbit, Ratatouille, Rex from Toy story. Eventually the parks were done and around the corner was the finish.

The bling it was a Ratatouille theme this year. Mickey and Goofy were at the finish line. An amazing run …shhh don’t tell anyone it took over an hour to run 5k!

Sunday – half marathon

The half marathon started in the same place as the 5k. The start gantry had changed from Ratatouille to Mickey.

It started in the same way, with all the hype, the fireworks and music. Even more people dressed as their favourite Disney character.

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A slight security delay and then the first corral went off in its sections. Each time a count down with Sleeping beauty’s fairies, Mickey and fireworks.

Disney studios first his time. Before long we were running on the set of the stunt show.

Then out onto the streets of Hollywood.

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Loads of photo opportunities again. Chip n Dale, The Aristocats, Spiderman, Captain America…oh do I want a good finish time or a photo?

Next into the Magic Kingdom. Here there was Darth Vader and the Storm Troopers, Aladdin and Genie, Baloo and King Louis and more.

After 5k… a slow 5k, the course left the Disney parks and ran along the French country side. It was now time to settle down to a good pace and try and claw back some of the time lost in the parks getting a good picture. It was a lovely route. At 7k we ran around a running track. It was pretty much a flat road course although there were a few sneaky long, steady inclines thrown in. 13k found a great bit of off road as we came to a lake and amazing cheer leaders giving that much needed boost.

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16k saw the route head back to Disney. This time weaving around the hotels. The Santa Fe, The Cheyene and around the lake in front of the Newport bay before heading into the Disney village and finally to the finish.

The support around the course for both days was good, especially in the parks. All the cast members were out, many with their Mickey hands, giving high 5’s and shouting ‘ALLEZ’ ‘ALLEZ’. This was shouted throughout the course with great enthusiasm.

Refreshments along the route were good. Water and Powerade along with Special K bars and bags of cut up apple.

The weekend was fantastic and well organised. The races were great and the bling totally amazing. The event was for everyone. The serious runner wanting a good time, the not so serious runner wanting a good time and great photos and the walker, there were loads of walkers. All you had to do was not to let the balloon ladies get in front of you who were doing a 16 minute mile.

The bling is amazing big and heavy.

And for those who had completed a Disney half marathon in the States this year they got the lovely Castle to Chateau medal as well.

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Barns Green Half Marathon- 25th Sep 2016

(By Steve Roberts)

I entered Barns Green Half again this year – it’s the 4th time I’ve done it & I have enjoyed it more each year I think. This year was the 34th running of the race and to say it’s a ‘well-oiled machine’ would be very accurate. With over 1,300 runners (including those running the first time ever 10k) in a small village there is plenty that could go wrong but the organisers have everything from parking to registration/bag drop very well covered. These days there’s a virtual village fair feel to the event!

Anyway, onto the all important running bit! The course is made up of 2 loops meaning that you come back through the start finish just before the 6 mile mark. Most of the route is on country lanes around Barns Green with a small amount of off-road trail which is great underfoot. It’s fair to say there are a few ‘undulations’ along the way but nothing too major. There are a few ‘grinds’ as we like to call them but all very runnable. The weather always seems to be great at Barns Green in my experience and it’s a very picturesque route – part of it goes through Christ’s Hospital School grounds, which is pretty impressive.

The course is really well marshalled & there are plenty of drink stations en route. A particular theme of Barns Green is musical entertainment around the course – this year there were guitar bands, a jazz outfit and best of all a steel drum band, who were playing their version of Europe’s “The Final Countdown” as I came into the last mile or so.

I was really chuffed with my run – I wanted to make a steady well-paced effort and come in under 2 hours & I got 1:53 so was well pleased with that. We didn’t have as many runners out this year, not sure why. I know a couple of people were nursing injuries which slowed them down but I think mostly people had a good race. Steve Gray reported very favourably on the 10k course. We also had an official pacer on the course – James Sorbie led the 1:50 runners’ home (I couldn’t quite catch them).

I look forward to doing it all again next year – in addition to the above positives all the profits from the day go to local charities, which is brilliant!

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Social News from Karen Harvey

Everyone who came to the Bedlam Brewery tour had a great time (and some great beer to drink!) It was a beautiful setting, a lovely evening. We will be going back.

The group that went to the greyhound races came back almost quits having had a good night out. (But remember kids, gambling doesn’t pay)

Upcoming events:

BHR Birthday Quiz

This coming up on Thursday November 10th at the Hassocks Hotel, Quizzy McQuizface is leading the quiz which kicks off at 7:30

Teams will be chosen so don’t worry if you come alone, you’ll soon make friends.

£8 covers the quiz, a fish and chip ( or veggi alternative) supper and a fabulous time!

Prizes to be won.

Details on how to pay to follow shortly.

We are asking for cake donations please let Karen know if you can donate/bake something for us!

Xmas Party is on Saturday December 10th at Hassock Golf Club more details to follow soon!

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Cross Country Corner with John Palmer

Welcome to the first (or only, I may not have mentioned I want a series) Cross Country Corner, opening with a view from the rear end of the Sussex Cross Country League field to highlight what most of the club are missing out on for four Saturdays spread over October to February.

Hopefully I can convince a few of you of the benefits of joining us for at least some of the forthcoming season, your club needs you as we’d like to attain the dizzy heights of sending out at least 8 men & 3 women throughout the season, something we should be more than capable of but haven’t managed in my time.

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I’ll start by dispelling a few myths. I like to compare SCCL to the WSFRL which we all enjoy, with the admission that it is slightly more serious with a higher overall standard of runner which will make it unsuitable for some. But if you are (or should be) a Development Group runner you definitely should be considering this. If you’re a Performance Group runner you should just be giving your name to Stuart Condie but feel free to have a read anyway, it’s quite a good article! So to myth-busting:

  • You do not have to be asked or ‘picked’ to compete nor do you have to commit to all races. There is no advance entry, each race is open to all on the day at a very reasonable £4-5 and we can have as many runners / teams as we like each time
  • XC Spike shoes are not essential, trail shoes will generally be fine. However it is unlikely that road shoes will be suitable as it is off-road winter running. If you do want to treat yourself in case of a mud-bath then XC spikes are some of the more reasonably priced shoes as there’s not much to them. If you only have road shoes and only want to buy one new pair then buy trail not spikes
  • The courses are not too tough. They are 5 miles for men and 3 miles for women (sorry, don’t shoot the messenger), shorter than some of the WSFRL cross-country races and not as hilly as some. As it’s winter they can be boggier or muddier though!
  • You do not have to be one of our elite runners (I’ve proved that!). They will be there but I’ve discovered they’re quite happy to stand around and chat at the end while waiting for me to finish. As a guide, at last year’s Goodwood event the last place woman took 40 minutes for 3 miles but was a bit off the pace from everyone else so 30-35 is a good benchmark. If you can do 17:09 you would have won. For the men’s 5 miles, 46:33 was a couple of minutes off the back with 38-40 being the main rear grouping including me. 23:09 and you’re a winner

How it works:

  • Men & women run separate races of 5 and 3 miles respectively. Our ‘A’ teams are currently in Division 2 of their respective leagues
  • Teams comprise 4 Men or 3 Women and rather than being nominated names it is a case of the first finishers making up Team A, the following finishers Team B. On a good day there will be enough of us for me to be Team C, otherwise I’m pleased to contribute to B
  • The scoring system makes everyone count even more so than WSFRL. Everyone scores points equal to their finishing position and the team with the lowest points total over the season wins
  • Teams don’t have to be complete so multiples of 4/3 aren’t essential. But missing runners incur penalty points above last place so just turning up and making it round can make the difference

The Dates:

  • I know for many this can be a snagging point – each race is in the middle of the day on a Saturday. But don’t forget, you’re welcome to take each race as it comes
  • This season’s races are: 15-Oct (Goodwood), 12-Nov (Lancing), 03-Dec (Stanmer Park), 11-Feb (Hickstead)

What you’ll get out of it:

  • My personal experience is that these are the most motivating races I’ve ever entered. The competition’s tough and a step up in level for me. As a mid-table WSFRL runner I’m battling at the back of SCCL. And that’s what motivates me, someone has to be last but I’d rather it wasn’t me
  • A medal. If you’re lucky! If at the end of the season we have a team in the top three and you contributed points to it then you’re in. James Sorbie’s medal for the one time he finished in our top 4 is, I believe, one of his proudest
  • A great sense of contribution to the club’s scoreboard – every position counts. With a bigger pool of our top runners would we’d have more chance of fielding a top quality Men’s Team A at each race for that top-three finish or maybe even a top two finish and promotion to Division 1 with its 6 man teams. And what can the Men’s Team B and Women’s Team A do with a full complement at every race?
  • It may be a step up but we don’t take ourselves too seriously. My performance levels will ensure that remains the case

What now:

  • Interested but have questions or unsure if it’s right for you? Stuart Condie’s the main man for XC and he or James Sorbie are probably the best people to advise you. Or ask me, I’m John Palmer if no-one added it to the top. Past results are available online so you can work out where you’ll stand if it helps
  • Talk to any of the XC regulars when we’re out and about. If you’re running near me or ahead of me and I catch up for a moment then there’s a good chance I’ll be talking to you!
  • Look out for the Facebook event to sign-up or express some interest, even for future races if you can’t make the next. Or just let Stuart know. You’re not committing to anything and could just surprise us on the day but it helps to know who’s coming each time so we know if we’re looking short and need to ‘persuade’ people. We won’t be ‘inviting’ people to the event but may tag a few names that we know are interested
  • Turn up with £5 (it may be less) and your club shirt (club colours are compulsory), we can discuss transport. Make sure you know your name & how old you are for registration and that they log you as BHR (if they write BH you’ll end up running for Brighton & Hove!)

Next Month’s Exciting Instalment:

  • Goodwood Results (come on, be part of them!)
  • More events
  • Less words
  • Probably someone else writing them

Further Resources:

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parkrun corner with Theresa Chalk

Reflecting on my first parkrun, which was at Clair Park in Haywards Heath, I remembered how nervous I was feeling the week before.  I had so many concerns that left my stomach churning. What time should I leave home? Where would I park? How many spaces were in the car park? Would I get one of them?  If I didn’t, where else would I park? What time should I arrive? Would I be last?  Will everyone else be so fast I would look a numpty trudging round on my own and maybe I would be so slow that everyone would have packed up and gone home.

All this caused so much doubt I was having more doubts about turning up. But I did and recall getting there at 8.30am and then really feeling a numpty as there appeared to be no other runners in sight.

I guess so many of us have these feelings, not just for parkrun but for any events we do. If this is how you have been feeling, don’t let it put you off.

Ask others about them and try and take a buddy. Once you have been once it gets easier. All parkruns have a new runners’ brief, usually around 8.45/8.50, which will explain the course route etc.

Volunteers will be wearing hi viz , so feel free to approach these people with any queries or just to
introduce yourself. You’ll never be last. parkrun will also have a tail runner. This is someone who stays at the back to ensure no one is left behind and everyone finishes safely. If you want to they will chat and encourage you.

Sometimes doing your first one can feel overwhelming so it’s great to have someone to chat too and helps place your mind in a positive place.

When you cross the finish line with everyone clapping you and feel that sense of achievement you’ll forget all the worries you had leading up to it.

Local to Clair Park we also have Tilgate, Hove park, Hove prom and Preston Park if you want something of a flatter 5K. Claire Giles has done a lovely little write up for us about Hove Prom Park run.

‘parkrun on the prom

So if you feel that Clair park parkrun maybe a tough route & you fancy a flat one, then why not try Hove Prom?  It starts just off the lawns cafe along the prom. The course is a flat, fast run, entirely on the tarmac. It is two laps of the prom which is parallel to the shingle beach and Hove lawns. The start and finish is near the Hove Lawns cafe. You can grab a post run coffee and cake after at the cafe and stay and chat to friends. I have run this one three times. I enjoy it, it is fast and flat and you can generally get a PB here!  I did get my PB here but now I have beaten it!  The team are friendly and welcoming as like all parkruns.. Run, walk, jog, bring a dog, buggy, just come down and enjoy.It is so lovely to be by the sea.  See the waves, smell the sea air and see across to Brighton, Worthing and Shoreham.’

Lastly congratulations to Ann Savidge who has become one of the Clair parkrun core team. We are sure she will be a great asset to an already amazing bunch of people. Here we have a pic of Ann who is showing Caz a weekly stretch routine. Her talents are endless.

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Have a great October – T


So that’s it for the October newsletter.  A huge thank you to the contributors and co-ordinators for helping to put it together.

As always, please don’t by shy in coming forward with your stories, thoughts or reports.

This is your newsletter and the content is driven by you.

Take care, Neil and the team.

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