So let's go running issue 66 by Jane Wilby-Palmer

The monthly magazine, written by runners for runners. Issue 66 â&#x20AC;&#x201C; July 2017

Featuring articles on or by... Katie Bates Yiannis Christodoulou Jacky MacDonald Steve Bonthrone Daisy Reynolds Helen Bly Marathon Marcus Adele Sharp Jane Wilby-Palmer Michaela Halse Steve Stockwell Julie Reynolds Sher Meekings Emma Hendricks Michelle Mortimer

ÂŁ2.50

Contents of this month’s

include...

Cover picture (below) CarolineJudge in the K&LAN Midsummer 10k (credit Brian Page)

Above: Highs and Lows (Euros and Nationals) Yiannis Christodoulou - See page 5

Page 4: Katie’s Column, featuring the musings of Katie Bates, our illustrious monthly columnist... Pages 5-7: Highs and Lows (Euros and Nationals)... Yiannis Christodoulou Pages 8-10: Celebrating Whitstable’s 350th parkrun... Jacky MacDonald Page 10: How to Fall in Love with Running Again... Steve Bonthrone Page 11: Meet Daisy Reynolds – junior parkrunner Pages 12-16: Guernsey Ultra Marathon... Helen Bly Pages 17-19: Kent Circuit Marathon 2017 Review... Marathon Marcus Pages 20-21: Meet Adele Sharp – Visiting Sports Massage Therapist... Page 22: Why You Should Run... Jane Wilby-Palmer

Page 43 Forthcoming Events for June 2017. Sponsored by Nice Work

Pages 23-25: Book Review - WINNING STRATEGIES Workbook (Midgie Thompson)... Michaela Halse Pages 27-30: The ‘7OAKS7’ Race Review... Steve Stockwell Page 31: From Tea-bags to Treadmills – Shock Absorber Ultimate Fly Bra... reviewed by Julie Reynolds Page 32: Book Review – Finding Gobi (Dion Leonard)... reviewed by Katie Bates Pages 33-34: Older Runners Train Smarter... Sher Meekings Page 35: Recipes for High Protein Treats...Emma Hendricks Pages 36-37: My Top Ten Tips for Motivation... Michelle Mortimer

Performance Physiotherapy – 01634 817116 2

Editor’s Letter… Issue 66 – July 2017

Hi runners, Well it‟s now looking like summer has arrived, so hopefully you are all on top of your hydration knowledge and hydrating techniques as well as keeping an eye on that midday sun, when only mad-dogs, Englishmen and runners dare to venture outside supposedly. Remember that July is one of the two months of the year with maximum daylight hours, opening up lots of opportunities to take on board some more Vitamin D from the extended sunlight in those pre-work and post-work runs where no safety lighting is required. But be mindful of the disadvantages too, such as there being more dogs about in public open spaces, a greater chance of being a target for insects and not forgetting the dreaded sun-burn. Apart from that, enjoy your running.

Dawn & Brian

The editors of

are Dawn Annett (dawnannett@outlook.com) and Brian Page (brian@slgr.co.uk) Plus we are now also at slgr@hotmail.co.uk and @soletsgorunning on Twitter and www.slgr.co.uk and www.soletsgorunning.co.uk

Katie‟s Column... the musings of Katie Bates Despite the arrival of summer, the longest day and some amazing weather, there has been a lot of sad and depressing news this year. At times, it has seemed that almost every time you turn on the news, another disaster or terrorist attack has happened. It was after the attack in Manchester that I found myself out for my usual steady run with my usual Tuesday running buddy, Lesley. Inevitably the conversation arrived at what had happened, and talking it through while pounding out our usual route, really did help to put things in perspective. There are many proven links between running and mental wellbeing, and I have often said that I believe running has helped keep me sane. There are many renowned quotes about this, and I especially like the one I have chosen as quote of the month, which talks about how while life is complicated, running is simple. It offers an escape, a definite endpoint, a sense of accomplishment, and that‟s not even mentioning the physical benefits. Now that summer has definitely arrived, the maximum daylight hours offer more time than ever to get out for a mood-enhancing run. Some runners may now move on to triathlons, now that outside water temperatures will be higher, and others will be looking for midweek and evening events to take part in now it is warmer. The arrival of this summer also means that excitement is growing about the forthcoming athletics World Championships in London in July, which looks set to be a spectacular event. Big sporting events like this at home can so often help to lift a nation, and this year, more than ever, I really hope they do.

Katie...xxx

Medal of the Month...

Things I’m liking this month...

Thames Path Potter, by Phoenix Running

Race for Life Season I always love seeing the start of Race for Life events every year, and I‟ve taken part in at least one every year since 2013, covering all distances from 5k to marathon. I will be taking part in the Margate event this year, and can‟t wait for that emotional atmosphere once again where so many women of all ages and abilities stand together against cancer.

As well as running, Harry Potter is another of my top obsessions. I have visited the studio tour attraction several times, and I‟m lucky enough to own many Harry Potter inspired collectables and jewellery. A running event with a Harry Potter theme and medal was therefore an absolute must for me.

Running Quote of the Month... “Life is complicated. Running is simple. Is it any wonder that people like to run?” Kevin Nelson

Highs and Lows (Euros and Nationals)... Yiannis Christodoulou After a hugely successful year last year and something that I didn‟t think I would be able to top again. So as you are aware I am competing again for Great Britain at the European and World Aquathlon Championships at age group level. I am very honoured and proud of my achievements and I am very much excited and looking forward to it again this year (well, what‟s left of the season). Anyway, so where am I competing this year and what are my targets? First stop was the European Championships in Bratislava on the 27th May. I had changed my target of pushing for a podium place to just getting round the course and enjoying the experience. Training went so well over the winter but a month ago I picked up a minor calf strain that did not seem to want to go away – this was my first injury in years where I have had to rest. I flew to Vienna on Thursday 24th of May for the European Aquathlon Championships. The race was on Saturday in Bratislava so I drove across from Vienna to Bratislava, it took around 40 minutes, so not far at all. The week before I had raced in the Ocean Tri Aquathlon where I came 3rd overall, however the last bit of the race my calf played up and had to rest up again as the Europeans was only nine days away. I didn‟t really have any targets for the race due to my injury problems and lack of run time. I was going to enjoy the experience and my target was no longer a podium place but to try for a top 10 placing in my Age Group. I was pleasantly surprised about Bratislava – lots of history and beautiful buildings in the old town. I popped down to the lake where the event was on the Thursday to check the course out and register. When I arrived I thought I had turned up to the wrong place as nothing was set up. I decided to get in the lake for a swim just to check it out and then walk the run part of the course. The race was a 1k swim which was 2 x 500m laps and a 5k run but 5 x 1k loops. The run course sounded pretty boring but had a small incline which would make it interesting. I went back the following day to meet up with friends and fellow athletes and there was a lot more set up. This time it looked more like an event was going on. Saturday came round fast and it was race day, It was very hot and humid. I had to arrive in transition by 8.30am, but my race was not until 11.30am so it was going to be hot. I watched the other Age Groups go off and I soon realised I was over-heating and needed to get out of the sun. I decided to get my body temperature cool and use a wet towel and put it over me, to the point I made myself freezing.

We were then called over to the athletes‟ tent and one by one our names were shouted out by the commentator and we had to jog to the start line. I had to wait for everyone to come to the start line and it took a bit of time. The next thing I heard the race starter say “Steady” and then he blew the horn and I was off. I was a bit overwhelmed to start off and had a slow get away in the lake. The first 500m of the swim I realised I had not pushed myself and on the second lap I was trying to make up time. I came into transition fresh so I realised I didn‟t push the swim but it was still a personal best for me in just over 16 minutes. While in transition I put my trainers on and snapped my shoe lace lock and therefore had to run with a very loose trainer, oh well.

I started the run and started over taking people in my wave/race. I was running well and it was only the last 1k where my calf started to play up. I pushed on and managed an 18:34 5k – I was happy with the way it went and managed 9th place, so achieved my target. I had time after the race to reflect on my race and I was happy with the way it went. However fully fit I am sure I could have placed higher, but on race day it was my swim that let me down a bit. I didn‟t push myself as much as I should of in the swimming but you learn these things and it comes down to experience and lack of race practice this year. My running time was good considering the lack of running time I have had. I was very pleased with the outcome and it has given me more experience. I even got to spend a few days in Vienna with my wife after the race and I was amazed how nice Vienna was. Anyway it was a privilege to be selected and picked for GB again in my Age Group and I am very happy and proud of the performance I gave and hopefully I will be back next year. I then had two weeks left until the Nationals and I was hoping if my injury held off I could do well. However the week before the event my Achilles Tendon flared up and was getting rather painful walking around. The following day I ran my long run, but it got worse and I started worrying about it. On the Monday I was in a lot of pain and considered dropping out of the race and other races due to the pain I was in; my mind was not in a right place. I have been dealing with my Achilles problem since September, but this time it was getting more painful. I saw Laura from Team Buckley on Tuesday as Andrew Buckley (who is my normal physio) was away, and she said “Carry on as normal and you should get through”. It‟s amazing how much confidence you can get from that and the pain eased off. I turned up to the National Championships in Leeds on the 10th of June where again I had to change my targets and just enjoy it. I was in a bit of pain with my Achilles even with resting it a few days, however made the most of using my Wellbrix blocks during my rest period to try and speed up recovery.

It was a gloomy day in Leeds and it was wet and not very warm; the course was the same as last year and the run was super hilly. Got to the start of the race and decided to attack the swim and see how I felt on the run. The lake wasn‟t warm – 16.1 degrees but it felt colder; the race started and I started off fast. I kept pushing and when the turnaround point came I started to struggle as I am not used to pushing hard on the swim. I tucked in behind some athletes in the swim and managed to get pushed along. I came out of the lake and heard the commentator say these athletes are coming out just shy of 11 minutes, so I knew this was quick for me. Transition was long and I made the most of being a strong runner taking the long transition and trying to run fast up the slope leading into it. I got into transition and realised I was with athletes that are normally quite a bit in front after the swim. I started the run which is super tough and hilly but I like hills. I started off fast and felt very tired; I was catching big groups of athletes and kept targeting each athlete and then pushing past them. I started to struggle towards the end as I was really tired and I knew this would happen because of my swim. When I finished I was 12th overall, some 10 places better than last year. I was also a minute and 11 seconds faster than last year. I then found out I was second in my age group and was over the moon as I did not expect a podium place and to go one better. The first thing I did when I got home from Leeds was jump into a bath full of Doms Ease Oil, my body needed it. I learnt a lot from this race and the week leading up to it, even if you‟re not fully fit and get setbacks – NEVER GIVE UP. This makes me stronger and I am now targeting my next big race the Hever Castle Aquathlon Challenge followed by the World Championships. Thank you everyone and my sponsors for their support so far this season and a big thank you to Andrew Buckley and his team for getting me to both start lines.

Celebrating Whitstable‟s 350th parkrun... Jacky MacDonald Our 350th parkrun fell on what started to be a gorgeous sunny morning with clear skies on Saturday 27th May 2017. We had hoped for 350 runners but weren‟t disappointed with a matched record of 334. The volunteers arrived at 0815 and started getting the kit out of our lock-up just around the corner, finish funnel prepared with bunting, the signs were put out, table erected and the boxes with all the bibs and other paraphernalia required. Radio man arrived with our six radios all charged, the first aid boxes and loud hailer checked.

Carole our volunteer co-ordinator was all ready to welcome our volunteers, give them their lanyards, positions and radios. Dennis our Run Director checked with Carole to get the current list of pacers (we are never short). First aid hi-vis jacket given out and the course checked by radio with marshals. Right: Dennis, our RD for the morning.

We have had a bit of a problem with the cafe owner on the slopes so we are very careful to keep people away from where they put their tables out and make sure we keep runners kit away from their entrance and store room. Not only were we celebrating our 350th event we also congratulated Kim Carter and her graduating group from their „Couch to 5k‟ adventure who all passed with flying colours. We also congratulated a junior 10 milestone, a junior 50, one 100 and three 250‟s (Max Bodimeade, David Oliver and Adam Corke). We welcomed 20 brand new runners to Whitstable and 26 tourists (they must have heard that there would be cake!).

Above: Dave and Max on their 250th parkruns

We had our New Runners Brief and Pre-Run Brief on the top slopes and then made our way down to the prom where we have our start. A quick safety brief with Dennis shouting at the top of his voice (as the loud hailer gave up the ghost, again), a â&#x20AC;&#x17E;good luckâ&#x20AC;&#x; to the person next to you and we were off. The cakes were on the table ready for our return and there was a superb cake made by Ann Bodimeade, beautifully decorated, Lucy with her boozy cake, David Oliver, Sue Yoxall, Kim Carter and Myra Wilby. Some very refreshing frozen grapes from Carole finished of the display admirably. As the slower ones (myself included) had finished the first lap, it went over very dark with thick heavy clouds threatening to descend on us. Running along the top slope we could see the lightning on the Swale along with the grumble of thunder. It got darker and darker until the heavens opened up and the marshals and runners got absolutely soaked. Getting back to the finish the table and cakes had been moved into our shelter and we continued to party there. When everybody was safely home and the volunteers were able to

join us in the shelter., the chatter and laughter showed that nobody minded getting wet particularly. Humour was high. Passers by and a couple of cyclists who were also taking shelter benefited from cake also. After runners went home, the usual crew cleared away and restored everybody back into the lock-up. By which time we were bathed in fabulous hot steamy sunshine. All the hi-vis jackets were taken by Carole to be washed and dried, bunting was also taken home to dry. We finished off with coffee in the Marine Hotel, one of our two preferred post coffee shops. Before we celebrate our 400th we shall be having our 7th Anniversary the first weekend in November. Put it in your diary as a tourist stop!

How to Fall In Love with Running Again... Steve Bonthrone We all like to just get our shoes on, get out the door, switch our brains off and let our legs do what they do best but what happens when all of a sudden we lose our mojo and find it struggle to summon up the enthusiasm to get going at all? Here are my tips to help you find it and fall in love with running again. 1. Switch off your Garmin or cover it up and just run. With the amount of data we have available, it can be easy to become a slave to try running at a certain pace or distance or become obsessed with our splits. If we‟re not getting quicker, this can set us back or demotivate us. 2. Remember why we love running. Many of us get into the habit of doing the same runs on certain days at the same distance/pace and this can get a bit dull if we‟re not getting variety in the distances, terrain or pace. If we lose focus from this, our runs may end up feeling like a chore. If this is the case, remember the reasons why you run, think of how you would describe your passion for running if a stranger were to ask. With that thought in mind, go run and recreate it. 3. Enter a race. Sometimes we can lose our mojo when we‟ve nothing to train for. This often happens after we start running again after a race that we spent months training for but now have no clear direction. Having a race can help us regain our focus, a purpose that we can work towards. I suspect there are many more reasons why we lose our motivation for running but these three tips cover the reasons I hear most people talk about when they tell me about their struggles.

Meet Daisy Reynolds – junior parkrunner... Hi....my name is Daisy Reynolds. I am 13 years old and last month I started to attend the Medway junior parkrun on a Sunday morning with my sister Poppy who is nine years old. My mum (Julie) runs with the ‘So Lets Go Running’ group in Walderslade and some of their children attend this event too, in particular Amelia (nine years old) and Jack (four years old) Macey It is a popular event down by the river, sometimes with more than 100 children attending ! I have recently learnt at school that obesity in children has increased in recent years and I think lack of exercise plays a big part of this. Most of the excuses are “I don‟t have time. I don‟t want to join a sports club. I don‟t have time to practise. I can‟t afford to be part of a sports club!‟‟ Well, I think that the parkrun is a great way for children to keep fit and healthy, it doesn‟t take up much of your day and best of all, it is free, thanks to all the lovely volunteers. In our household, we get up, have breakfast and are at park run ready for the fun „warm up‟ by 9.20am. The park run starts at 9.30am and we are back home by 10am so there are no excuses!! Although the parkrun is great fun and not a race, I personally challenge myself each week to achieve a good time and run my personal best time. I love seeing the results come in. Amelia and Jack have just received their „half marathon‟ wristbands meaning they have completed 11 junior parkruns now. Amelia is running so fast now and achieved a great personal best this week! Sometimes, when I have finished my three laps, I run round again with Jack to help encourage him to the finish line. I look forward to our chats as he really makes me laugh with his funny observations of the runners around us. I thoroughly enjoy parkrun and look forward to it every week. It is fun, friendly and makes you feel great for the rest of the day.

Guernsey Ultra Marathon... Helen Bly In 2016 I fell in love, with Guernsey that is. I was visiting my friend Steph. Lots of running during a long weekend stay along the west coast and Guernsey had me completely in its hand. When I came across the Guernsey Ultra on Twitter I jumped at the chance to add it to my „to do‟ list but unfortunately it was full so I added my name to the 2017 waiting list. Peter, who had taken over organising the event, kept everyone up to date with how the list was progressing and a couple of months later I had a place. I was really excited and then a little apprehensive because it was at this point that I realised exactly what I had undertaken. Having run along the west coast, which is flat, I hadn‟t anticipated just how hilly the east and south coast were. Checking the elevation profile made me feel a little bit sick. Over 3,000 feet of elevation. This would be the most I would ever have encountered on a run and adding to the fact there were 36 miles to cover. Four weeks before Guernsey Ultra I had run the London Marathon and got a PB. Things were going well until I was struck with a pelvis/adductor injury two weeks before the race. On a long run, I had such severe pain I had to just stop running. I visited the physio which didn‟t help, so I rested from running for over a week and started some small runs the week before the race. These were painful but I limited them to two x three milers and one x six-miler. I had no idea if I could manage anything over 10 miles let alone an ultra and let alone an ultra with the equivalent elevation of Snowdon! I decided that whatever was going to happen a DNF was better than a DNS. It's better to try. I would hate to have any regrets. Oh maybe I might've done okay at that ultra..... I landed in Guernsey on the Friday and one of the first things I did was go out for a run. This was one of my three-milers. Just a nice slow tester run. It was already hot and just as beautiful as I had remembered and a sign of things to come on Sunday. I had spotted a few little orange ribbons tied to the trees and knew these were going to be part of the markings for the course.

Sunday morning came around quickly. It was an early start as registration opened at 6am at the Liberation Monument at St. Peter‟s Port. It was a bright sunny morning and everyone was in good spirits. I collected my number and dropped off my bag which would be passed back to me at „Checkpoint 2‟. I used the free toilets several times before the race briefing at 6.45am. Peter explained that

we needed to follow the different coloured arrows throughout the course and that if we kept the sea to our left we couldn‟t really get lost. At 7am it was time to get running and off we went.

The first mile took us past St. Peter‟s Port and the castle and as we reached the aquarium we reached the first set of steps of the race. It was immediately apparent that I would have to walk them as there was a queue but I was grateful for this as it was very steep. It was at this point that I decided that I would walk every hill and I am now thankful for this mental decision. As soon as I reached the top it was back to running and the views out to sea were spectacular. It wasn‟t long before I hit the trails and I was running over boulder/rocks and mud. The trails were winding up and down through the woods and I had to be careful with my footing. Everyone was still quite bunched up at this point and I was trying to overtake a few people as there were a few walking in sections I wanted to run in. I managed to find a couple of guys who were running at a similar speed to me and we naturally teamed up. It was nice to have some company. By the time we got to Jerbourg, just three miles in, we had lost one our companions and were running comfortably but the climb up the steps took the wind out of my sails. Gareth and I continued together and I tried to chat to take away from the pain of the never-ending steps which were like something from the movie Labyrinth. The views on the cliffs were stunning, every beach was glorious. I kept saying to Gareth “Oh I want to swim in that sea. I wonder how you get to that beach.” There was one point on the course where someone had

moved all the markings but luckily someone had drawn a big „X‟ and an arrow to send us the right way, otherwise we would‟ve ended up at a beach and a long way in the wrong direction. I am sure Gareth was

just running away from my endless chatting but it seemed to do the trick until at least „Checkpoint 1‟ at Petit Bon, where we stopped and filled our water bottles. We gulped when we saw the next set of steps. The day was getting hotter and the steps were getting steeper. Steph, who had walked around Guernsey told me the steps were a bit worse on the second section initially and she wasn‟t wrong. After being battered the first 8 miles my legs were already tired I was surprised my legs were still running (and walking) up the hills/steps. We were caught up by Chris Bentman (RedSquirrel) a couple of miles past the checkpoint who was filming on his go pro and I started chatting to Chris briefly. I was running out front now and before I knew it Gareth had disappeared. Chris overtook me too and I was on a solo mission. Time to pull out the big guns. Aftershokz on low volume for motivation until the checkpoint in six miles.

I continued with my run/walk strategy. I could see someone in the distance and someone vaguely behind me. I ran through the clay pigeon shooting range with red flags up, I sped up here. I stopped to take a few photos of coast line when I could and I tried my best not to fall, although I did slip a couple of times. The steps are precarious. Some are really deep and others low. I managed to turn my ankle on more than one occasion. The butterflies were extraordinary. I am no expert but there were tens of varieties of every colour. At one point, I had five-six flying around my head. It was beautiful. Well it was better than the midges and flies. The course was quite overgrown in places too and I am glad I made the decision to wear long socks otherwise nettle rash may have added to my injury list. Peter had said that when the radio mast appears the cliffs will dissipate and you will nearly be there so I was ready to be eagle eyed. I was incredibly relieved when I could see it. I was walking quite a lot coming into Pleinmont as my legs were now starting to really ache as I had given the cliff section my all and for the first time since the beginning I had several people over take me. They were all so lovely asking if I was ok. I was just looking forward to changing my shoes at checkpoint two. A refresh of water and change of shoes and socks was just what the mind needed after 16 gruelling miles. After grabbing my bag, I sat down and was offered some water. There were goodies laid out (sweets and crisps) but I had food in my bag. There was a ice cream café to buy ice creams too should the need arise (I saw a couple of runners with ice creams). So, I repacked, changed my shoes, had a loo break and headed off. Just as I did my friends pulled into the car park and waved me off. I started my run with a lovely lady called Beth and we chatted for a few minutes before I realised I hadn‟t eaten for a while so I walked and ate and Beth ran on. I enjoyed the

lovely beach views whilst I ate. The West coast is predominately flat and filled with white sandy beaches and turquoise green blue seas. It‟s picture postcard beautiful. Every beach I ran past I wanted to be on. I was envious of every person in the sea, every person paddle boarding or kayaking or sunbathing. Here I was trudging away. But inside I was still smiling thinking about how I would feel to have conquered this challenge. Half way, 20 miles, 22 miles. Breaking it down bit by bit. Stopping for loo breaks and I stopped to buy a water bottle at one of the may cafes when mine ran out (it was really hot). My friends were meeting me at the next checkpoint, mile 25. I knew that if I could get there, then there was only 11 miles to go. I could make 11 miles with a walk/run strategy. I just kept going to mile 25. This checkpoint was amazing. Filled with all sorts of goodies. Giant sausage rolls, water melon, coke, nuts, juice, you could even have lollies or ice cream from the café. A real ultra-runners paradise. I have never had coke before. If you‟ve ever seen my blog eat real to run you will have seen I can‟t do sugar whilst running. Well I hadn‟t been able to eat a thing since mile 16 and my body was craving sugar. I downed the coke, had two bites of a sausage roll

and then ate some of an ice lolly too. If you‟re going to go crazy then do it in style I say. I am not sure if it was because it was too hot but I just felt nauseous but the coke really helped. As I stopped I also felt a pain in one of my toes. The marshals at the checkpoints offered me a seat and to look at it. When I took my shoe off I could see it was already blistering. I applied a plaster out of the first aid kit I was carrying (recommended kit). Then it was hugs and I was off, carrying an ice lolly as I went. My friends said they would meet me at a beach further along to cheer some more.

I noticed just after mile 27 that my Garmin Vivoactive was about die, so quickly saved what had been recorded and tried to start an activity in Strava. I couldn‟t find a way of seeing what it was recording so had no idea what sort of pace I was doing so just carried on as before and used the GU36 map online to locate where I was on the course to see how far along I was. My friends met me with more coke at Bordeaux and some salt crisps. From here it was 4.5 miles to go. When I reached St. Sampons, it was a welcome sight. I had been here the day before and knew it was „almost home‟. Just a parkrun to go now, I kept telling myself. But this seemed to be the longest parkrun in history. I started using objects as my run to focus. I am just going to run to that sign and then walk, I am just going to run to those lights then walk. It got me through those last few miles. When I could see the dock and the Liberation monument I couldn‟t believe it was going to be over. I was so happy to have completed a tough but wonderful race. Every marshal and runner was so friendly. The scenery was spectacular. It wasn‟t easy. Even some really accomplished ultrarunners I spoke to said the same so it wasn‟t just me. It is very well organised, well sign posted. The t-shirt and medal are lovely and the GU36 family are a special bunch. It comes highly recommended by me.

Kent Circuit Marathon 2017 Review... Marathon Marcus With a marathon you run it, knowing it will hurt and that‟s part of the fun of running, to embrace this challenge, it requires you to get comfortable being outside of your comfort zone which is easy in theory. But this race reminded me of the importance of humility in the pursuit of being the best version of yourself. This was the first marathon I got heat stroke and it was the kind support from a fellow runner called Steve that got me to the finish line. He saw me struggling and said something along the lines of “this is your last lap, the finish line is only there, I‟ve got one more lap to go. Run with me and we‟ll get you there.” It‟s easy to give it the big I am, but in some way we all need some like Steve, as summed up in the African Proverb below. He helped me when I needed it and I can‟t thank him enough. “If you want to go fast, go alone. If you want to go far, go together.” It was a very tough race and below is my honest view of it. Heat stroke... This is my first experience of having heat stroke. Although I‟ve witnessed other runners, stumbling in a disorientated fashion, or being attended to by medics, I didn‟t really understand it fully as I hadn‟t experienced it. It‟s like being drunk whilst running. I felt confused, disorientated, off balance, sick and felt light headed to the point of wanting to faint. At the finish line the left hand side was cordoned off for the finishers and despite seeing this on every lap, and my wife telling me to go to the left I still managed to go to the right. In Paris I ran a slower first half and was consistently slower than my race pace, whereas for the Kent Circuit Marathon I ran the first half at race pace and slower towards the end as heat stroke kicked in. Although both results were sub four-hour marathons, I finished Paris quicker going at a steady and slower pace in the heat. It‟s a fine balance between running sensibly in the heat and wanting to push myself, as I learn from this experience in the future. Race description... On the organisers website this race is described as “Great PB potential, good for age for VLM.” It is an undulating course with 21 laps. For 20 laps there is a sharp ascent and descent which makes it difficult to maintain a consistent and steady pace whilst racing. I think the claims of a PB potential course are misleading, and the race results back this up. Good for age qualification for the London Marathon 2018 for my eligibility section is as follows. Men aged 18-40 have to run the same time, or faster than 3:05. For the Kent Circuit Marathon only 5 men in this age range achieved this out of the total 257 runners that finished or 1.94%. If you do want to run a UK PB course, this isn‟t the one to do, my top choice would be the Greater Manchester Marathon; it has a flatter course, and its early in the year providing cooler temperatures better suited to running fast.

Below is a comparison of the elevation gain in metres (m) over a marathon distance as noted from my Garmin race data:  

Greater Manchester Marathon 71m Kent Circuit Marathon 296m

The results are also similar in comparison to elevation loss (m).  

Greater Manchester Marathon 76m Kent Circuit Marathon 298m

Weather... The days leading up to the race were very warm in comparison to the earlier weeks. The early miles of the race were ideal, overcast with light rain. Unfortunately this cleared up very quickly and it became very hot. The natural landscape of the Cyclopark‟s path is picturesque, although it is a traffic free route, its exposed so you were running in direct sun. At one particular point of each lap was a strong headwind, which was brutal as the laps progressed. Think of a less extreme version of Michael Jackson‟s „Earth Song‟ video, whilst you feel epically like Rocky running into the wind early on; it‟s not so fun later in the race. Although the weather isn‟t in the control of the organisers, I think they can improve on how they deal with hot weather in the future. Each lap was over a mile and there was a manned water station, where the volunteers did a great job. There were visible ambulance staff on site. There was a water sponge station, one area of improvement could be the inclusion for cooling water spray stations, which they had at both the Paris and Tokyo marathons and the Hackney Half marathon I ran this year. Volunteers... I cannot fault all the work ethic of the volunteers who did a fantastic job, whilst getting sun burnt like the runners. There was one particular gentleman called Les, who clapped and encouraged myself and other runners lap after lap. Medal... For a small marathon, it definitely shows up some of the bigger races in terms of race bling. Although the medal is large, it is very well designed and a lot of thought went into it, in terms of the historical references to Pocahontas and her links to Kent. Also the goody bag and other products from medal engraving where on point. Would I run it again? If I was aiming for a PB or a good for age target then no, I‟d run the Greater Manchester Marathon. And it‟s not until I‟ve run a undulating multiple lap marathon that I realised that lapped marathons definitely aren‟t for me. I think a point to point Marathon is my preference in racing and in training. GPS watches aren‟t always 100% reliable however I ran well over the marathon distance at approx 26.9 miles according to my garmin. Although there will always be an aspect of dodging and weaving through traffic, however it was very easy to run my own race with several hundred runners and a wide track, which kept this to a minimum. However in all the marathons I‟ve run including world marathon majors, where I‟ve had to weave in crowds of thousands, or had my GPS impacted by skyscrapers I‟ve never run so much over the marathon distance in all my fifteen marathons. I don‟t believe the course distance for this marathon was accurate. But despite my gripes above, the time is what it is. But overall I have to take responsibility for myself, and review what worked and what didn‟t.

I‟m disappointed that I couldn‟t build on my recent half marathon PB and although I didn‟t achieve my sub 3:30 goal in this race, I‟ll learn from this experience and will come back stronger for Chicago as I take on the board the advice below. Runner’s question with Gemma... Thanks to sub three-hour marathon runner and award winning blogger Gemma Hockett for taking part. MM: What one lesson which you‟ve learnt in running, which you can apply to your life? GH: My answer is patience. I can have anything in life if I am patient…. it takes time. Rome wasn‟t built in a day. That‟s what running has taught me. Thank you’s: 

Thanks to ASICS for supplying me with kit and the new GEL-DS 22 trainers.

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Thanks to Science in Sport for the supporting my nutrition needs. You can get 10% off your orders using the code: AMB10MBN

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Thanks to Enertor global for the performance insoles. You can get £10 off Enertor Performance Insoles, using the code: MARCUS10

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Thanks to Steigensport for providing the Stars and Stripes socks, as I get ready to run the Chicago marathon.

Paul Gould, Sue Hook & Ron Hook at Cyclorun Event 125

Meet Adele Sharp – Visiting Sports Massage Therapist... I first became interested in the functionality and dynamics of the human body when my eldest daughter suffered with various muscular pains which stopped her everyday activities. After visiting an osteopath who helped alleviate her symptoms, I decided to enrol on an Access course for Osteopathic Sciences and am now in my third year of my Master‟s degree at the British School of Osteopathy in London. Manual therapies can complement each other so I decided to train in Sports Massage also. I have become increasingly more „health aware‟ and have participated in various challenges. Fitness has now become a core part of my life and I believe it is never too late. In the last few years I have completed the Three Peaks Challenge (climbing Ben Nevis in Scotland, Scafell Pike in the Lake District and Snowdon in Wales in 24 hours…well 24 hours and 25 minutes!), Cycling Sportives of 50 miles and 70 miles, London to Brighton and The Dunwich Dynamo which is a night ride of over 100 miles from Hackney in London to the Suffolk coast. I‟ve also taken part in the Dartford Half Marathon twice and accomplished the London Marathon last year and the Brighton Marathon this year. I am always seeking another challenge! Being on the receiving end, I believe, enables me to understand how important and frustrating it can be for someone that is in full swing of their training and has to then suddenly stop due to injury, having suffered injury myself. Or suddenly having to stop a hobby you enjoy can have an impact on wellbeing. But sports massage isn‟t just for sporty people. It can be tailored for anyone. I have worked with many people that suffer aches and pains due to their job. Be it someone that sits all day at a desk and has pain in their shoulders and neck due to incorrect ergonomic set up or a manual worker that overuses their muscles, tendons or ligaments due to carrying and lifting. I have also worked with people that just enjoy a general maintenance massage. "Massage boosts your serotonin by as much as 30 percent. Massage also decreases stress hormones and raises dopamine levels, which helps you create new good habits… Massage reduces pain because the oxytocin system activates painkilling endorphins. Massage also improves sleep and reduces fatigue by increasing serotonin and dopamine and decreasing the stress hormone cortisol." (Alex Corb, Neuroscience Researcher of University of California, Los Angeles, 2015). The body is an amazing machine. When I work with people I try to explain why I am working on areas. Why would I work on someone‟s buttocks and thighs when they are having pain in their back for example? Well, depending on my findings it could be that their hip flexor

muscles are tight. Part of this group are the Psoas muscle which attaches from the bottom of the spine to the femur (thigh bone) and Rectus Femoris, part of the quadriceps group (muscles on the front of the thigh) which attaches from the hip bone to the femur and lower leg bone (tibia). This can pull the hip bone out of position and make it anteriorly tilt forwards thus affecting the position of the spine. This can create an inwards curvature called a lordosis. It can also affect surrounding muscles. Sometimes, when the hip is affected the knee is also compensating. The body is complicated and complex and are when one structure is affected it usually has a knock-on effect with another. I believe helping people to understand their body and what could be happening inside can aid with their recovery or make them less afraid of using it.

For a £5 discount off your first treatment, please contact Adele on 07786 963448 quoting reference „ISSUE66‟

Liz Weeks Running Coaching Online Running Coaching Become the best runner you can be to realise your potential and achieve your goals. Individual bespoke training plans that fit around your life and provide unlimited support when you need it. I cater for runners of all abilities and have personal experience in distances from 5k up to ultras. A training plan can help you train smarter, provide variety and accountability and help you get the most from your running. It isn‟t a „one size fits all‟ plan; each plan is individually written for you working towards your goals and fitting around your lifestyle.

Web: www.lizweeks-pt.co.uk

Tel: 07786 731555

E-mail: info@lizweeks-pt.co.uk

Why You Should Run... Jane Wilby-Palmer I read an article yesterday written by the editor of Runner‟s World, and he said that the main reason he runs is because he wants to get better. Better at everything. For me, it‟s more guttural than that – I run because I can. It makes me feel alive. Whatever I do, I do it because I‟m alive. And I want to be reminded of that fact every single day of my life. I watched marathon runners last year with my kids and there was a young lad, probably in his mid-20‟s, running with a sign on his back, 'For My Mum'. It got me in my throat. My kids laughed at this, thinking it was funny and I had to sit down and explain to them the reasons why this amazing man was running. Do you remember the movie Forrest Gump, where Forrest suddenly decides one day to get up and run? Sure, that‟s the extreme example, but the principles are the same – one day I woke up and decided I wanted to run. At first, I broke my body trying. More of a swimmer, I seriously injured my calf muscles so much so that I hobbled around on crutches at one point. I tripped over a metal chain and fractured my elbows in a car park one year. I‟ve lost toenails more often than I dare count. Running inspires me. Other runners inspire me. Jane Tomlinson, a seriously inspirational figure, ran and ran in the months leading up to her death from cancer. When I ran the Leeds half marathon a few years ago, there was a guy running ahead of me, pushing a man in a wheelchair. He was beating me. Feeling the oxygen filling your lungs, the rush of wind against your face, the constant pounding of feet against gravel – these are the signs that I am alive. No matter how bad your day at work, you can go and run. Escape from the adult world and run like a kid again. It‟s an easy win. When I‟m old and grey, I want to look back on my life and say, 'I did that.' I want to smile and say that yes, I ran a marathon. I want to be amazed by my body and what it can do. I am constantly amazed every time I go for a run now. I am in awe of what I can do with my life. And running, such a basic action, helps me appreciate that. Follow me @JWilbyPalmer

WINNING STRATEGIES – Workbook (Midgie Thompson) Reviewed by Michaela Halse Life is a journey. Every little element of life is a journey, from putting the kettle on to make a cup of tea, putting the tea bag in the cup, waiting for the kettle to boil and then pouring the boiling water into your mug, and then adding milk and sugar (to taste), to the larger life events such as buying a house, or having a baby, or choosing your child‟s school. Every action starts with a decision (conscious or not) to begin a process and finishes with the end result, whatever that may be. Some of these processes are so natural to us that we do them without thinking and they comprise tiny elements of our day, such as making a cup of tea, or having a shower, or making the bed. Others are life changing and we carry them out very consciously because their outcome will have a massive impact on our lives. So, what would it be like to live a life without any goals or aspirations? To aimlessly drift? Sometimes it‟s good for us to do this, and we take holidays to get away from the pressure of everyday life, to relieve ourselves from the stress of deadlines and the expectations on us to achieve and produce a tangible end result to whatever it is we are working on, whether that‟s a self-imposed target, or something demanded of us by others, such as our boss, or our parents or some other authority. Holidays are great and we all need a break. But to live a life totally without structure, without goals, without aspirations, without routine and without expectations is unrealistic, unhealthy and ultimately impossible. So, how do we focus on our goals? How do we go from thinking about something we want to achieve, to actually achieving it? Making a cup of tea is easy. We‟ve all done it a thousand times and we do it without thinking about it. But what if it‟s something much, much bigger? Like buying a house, having a baby, getting married, losing a lot of weight, or taking up running as a complete beginner, or - as a very less than average runner (as I would describe myself) perhaps planning to run a marathon, or even to motivate myself just to turn up at the Cyclopark for „Cyclorun‟ every Sunday morning! Midgie Thompson describes her own journey from being very ill with a glandular fever type illness to running a marathon. You can‟t run a marathon unless you believe in yourself. Believing in yourself is something we sometimes all struggle with. We don‟t believe we‟re good enough, or strong enough, or smart enough, or tall enough, or thin enough, or fit enough, or pretty enough, or rich enough …. STOP!! All this negativity just serves to drain us of our energy and sap our self-confidence. Midgie goes on to describe her strategy which is broken into four components:    

Goals and motivation Values and beliefs Self-management Life balance

Goals and motivation... To want to do something, you have to be motivated. To be motivated without a goal though is to be a bit like a balloon you‟ve blown up and then let go, it whizzes around aimlessly burning energy and releasing hot air!! So ask yourself, what do you want to do, what is your goal? It could be something huge in which case its achievement could seem absolutely unattainable but Midgie‟s smart strategy allows you to tackle this in small, more easily absorbed, stages. She challenges the reader to write down at least 100 things you dream about being, doing and having. One hundred things is a lot of things! So let‟s assume you can do that, and then out of that list, you choose ONE to pursue as a goal. Now goal and target setting is all pretty trendy at the moment and Midgie is not afraid to jump on

that bandwagon. There‟s a series of acronyms to help you define your goals and it‟s helpful to take some time to think about these and write down your thoughts as you do so. So, goals should be SMART, PURE and CLEAR. That is:

Specific/Simple – What do you want to achieve? Milestones/Measurable – How will you measure your progress/success? Achievable/Attainable – Do you have the resources necessary or can you get them? Results/Realistic – Is your goal realistic and in line with your other priorities? Timing – What‟s the timescale? Positive – Stay positive! Imagine yourself having already achieved your goal. How do you feel? Understood/Under your control – Do you need any one else‟s help? Relevant/Right size – Is it manageable and relevant for what you want to do? Ethical/Ecological – What effect will it have on others once achieved? Any unintended consequences? Challenging/Corroborative – It needs to be challenging or it‟s pointless. Limited/Legal – It should be limited in scope and duration, and legal. Emotional – You should make an emotional connection with your goal. Feel the passion! Appreciable/Appropriate – Break large goals down into smaller parts so they can be achieved more easily. Refinable/Recorded – Refine and modify your goals if you need to. Write down your action, progress and reviews. Midgie gives the reader a series of exercises to do in relation to goal setting. Pick a few simple ones to begin with until you feel comfortable with the formula and then you can apply it to the goal of your dreams!

Values and Beliefs... Midgie‟s next step is to help the reader identify his or her values and beliefs related to his or her goal. Our values are the core of what we do and what is important to us. Our values dictate our thoughts, our behaviour, what we say and the impact and effect that our words and actions have on other people around us. Midgie takes us on a journey to investigate where our values come from. What‟s really important to YOU? Our values are something we are not born with. We learn them, we are taught them, we follow by example and develop our own set of values. Our values are a sort of moral compass. Someone who commits a crime of burglary for example will not care about the impact that their behaviour has on other people. Other people wouldn‟t dream of even stealing a paperclip! Values are about strength of character, they are about how we behave around people, to other people and in reaction to other people, but they are also intrinsically about how we behave when we are alone. Integrity is at the root of all values. Midgie gives the reader a list of common core values and asks the reader to identify 10 which you may choose as your highest priority. Take some time to think about this. Write down your thoughts and ideas about how your behaviour affects others, but can also motivate you. A lot of space in this workbook is dedicated to looking at our own personal standards, our beliefs and ideals. If we believe we can‟t do something, then we won‟t be able to do it. Midgie uses a strategy used in Cognitive Behavioural Therapy about changing thought processes. Our thoughts become our actions. If you are scared to do something, the chances are you won‟t do it. But WHY are you scared? These are the thoughts Midgie asks the reader to look at. What truth is there in our certainty that we might fail at something? What evidence is there? We are challenged to look at these automatic thought processes, and examine them – why are we having these thoughts? Let‟s turn them around. Instead of automatically assuming that you can‟t do something, like a running a 10k for example, because your knee will give out, you‟ll come last, you‟ll get blisters, you‟re worried about the toilet arrangements on the course, you haven‟t got time to train …. let‟s turn that around into something more positive. Could the opposite in fact actually be true? Turn your negative statement into a positive one. OK, I have a dodgy knee but what could I do to help myself manage that condition? I‟ll take blister plasters with me and make

sure the trainers I wear are worn in. I‟ll wear proper socks. I‟ll minimise my chances of blisters. Who cares if you come last? Think of all the people who are NOT doing the 10k, and didn‟t even try. Believe you can do it, challenge your confidence issues and trust yourself! There is a delightful quote in this part of the book by E. E. Cummings...

“Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit”. Could you be bold enough to start to follow your dreams? Self-Management... We all live busy lives. We are juggling priorities at home, work, school, college. Time management is about identifying what you have to do, knowing what your priorities are and focusing on taking the necessary action. It‟s a lot easier written down than done! Midgie asks the reader to list all the activities you might do on a regular basis and the time you spend on each, and then prioritise them from most important to least important. She goes on to ask us to look at our weekly timetable and to build a structure around it to outline what you are going to do and when rather than aimlessly drifting from task to task, and half completing one before starting another. Another element of self-management is our emotional well-being. We all know about mental health and how a health mind equals a healthy body. Midgie looks at personal energy. This is your essence, your character, your mind, your soul. When you‟re with someone who is very negative, how does it make you feel? Do you feel drained of energy? When you‟re with someone who is happy and radiant, how do you feel then? Do you feel energised and motivated? Midgie gives the reader a series of exercises to do which help you to identify situations and people which drain your energy, and then how to deal with that. Can you avoid them? Can you get help in some situations? Could you take a different approach? Life Balance... Life balance is exactly what it says it is on the tin. We all know what it is but how do we achieve it? Midgie gives us a Wheel of Life template to complete. The Wheel of Life allows us to break down the components that make up our life balance. Life balance is about what defines you and what is important to you. It‟s about how satisfied you are with each element of your life and how things could be better or different, and what changes we could make to achieve that. And then HOW we make those changes. The biggest section of this workbook looks at mental preparation and how you can develop techniques to change your performances by changing your thinking, your attitude and ultimately your actions. Self-confidence is something we all have in varying degrees and it gets knocked by our negative life experiences. These negative experiences then impact upon our thought processes and we believe that because we failed once, we will fail again. Not true! We can succeed at whatever we put our minds to. We just have to believe that we can do it. Midgie gives the reader a series of exercises which look at strengthening your confidence, believing in yourself, feeling positive about yourself and how you need to remember how amazing you actually are. She helps the reader to create an “anchor for confidence”. In this example, she uses the anchor as the connection between a trigger and a response. Anchoring is when our feelings and emotions are strongly associated with a sight, sound, words, gestures, tastes and smells. If I were to go through the whole workbook, it would take up the whole of this magazine, but I hope I‟ve managed to give you a flavour of what it‟s about and how you can use it to enhance your confidence and change your thought processes. You should take some time go through in detail the exercises Midgie has given and really challenge yourself to think about them. It won‟t be easy- but anything worth doing isn‟t easy, and the outcome can only be positive. Remember though, it‟s a journey and it‟s a challenging one. Remember that you are YOU and don‟t compare yourself to anyone else. And something else, when preparing for a big physical event, we concentrate so much on our physical fitness and ability that we sometimes overlook the fitness and aptitude of our minds, and the performance of our minds is as, if not more important, than our physical ability. With strong mental preparation, we can influence the physical performance of our bodies in anything and everything we do, from a one hour gym class to a 26.2 mile marathon. This workbook gives you the tools to build the ability and skills to establish routines, stay focused on your goal and mute any negativity, whilst at the same time giving you the power to know how to turn any negative self-talk into positive, supportive comments. “One day you will wake up and there won‟t be any more time to do the things you‟ve always wanted. Do it now”.

Please see following pages for a review on the „7OAKS7‟ 2016...

The „7OAKS7‟ 2016... by Steven Stockwell The „Sevenoaks 7‟ (also known as the „7oaks7‟) is a seven-mile race through Knole Park, the stunning deer park that surrounds Knole House in Sevenoaks, Kent. It is hosted by Sevenoaks Athletics Club and this year was the 23rd edition. It took place on the August Bank Holiday Monday. It's not the first time I have raced in Knole Park, in fact my first ever 10k race was run here and I returned to that race a few years later to see how much I had improved. However it was the first time I had run this particular race.

Above: sevenoaks 7/knole [photos: 7t] The race HQ was at Sevenoaks Rugby Club which is about a 10-minute walk from the start-finish area of the race. I entered this race on-the-day and my lack of planning meant I had to pay a £15 entry fee. Had I been more organised and entered in advance I would have paid the very reasonable £11 affiliated runners fee. Unaffiliated runners would have paid £13 in advance Left: pre-race [photos: m white/7t] For early arrivals parking was available at the rugby club. However the car park here isn't big enough for all entrants so extra parking was available free-of-charge at the near-by leisure centre. Toilets were available for use inside the rugby club clubhouse as were refreshments including tea, coffee and cake. I bumped into quite a few people that I know from the fantastic local running community and I always enjoy these pre-race chats. The race itself started at 10.30am in the valley on the north-eastern side of Knole Park, not far from the footpath that leads directly from the rugby club into Knole. After quite an amusing welcome speech and briefing the runners were sent on their way. With the race taking place in the summer after a long period of dry weather, I decided to wear my light trail shoes, but road shoes would have done the job.

Above: start and course map from the official website [photos: m white / 7t] The race itself started at 10.30am in the valley on the north-eastern side of Knole Park, not far from the footpath that leads directly from the rugby club into Knole. After quite an amusing welcome speech and briefing the runners were sent on their way. With the race taking place in the summer after a long period of dry weather, I decided to wear my light trail shoes, but road shoes would have done the job.

Above: through the stunning deer park [photos: dani] It was the first time I had entered a seven-mile race. To be honest I think it's the only one I've ever heard of. The course was run over mixed terrain with a split of approximately 4.3 miles (7km) on grass or dirt paths and the remaining 2.6 miles (4.2km) on tarmac or gravel paths. The course can be described as very undulating or probably more accurately as 'hilly' and it's certainly a challenge. The course is made up of a 2km tail, followed by two clockwise loops and then the runners return to the start-finish via the tail. The first four kilometres are almost totally uphill, at which point there is a very steep downhill that takes runners down into the valley. This section is ever-so-slightly downhill and allows the runners to open up and get their pace up.

Above: marshals etc [photos: 7t / dani] The course is made up of a 2km tail, followed by two clockwise loops and then the runners return to the start-finish via the tail. The first four kilometres are almost totally uphill, at which point there is a very steep downhill that takes runners down into the valley. This section is ever-so-slightly downhill and allows the runners to open up and get their pace up.

Above: more terrain / feeling good at halfway [photos: 7t / dani] The steepest section of the course comes at the end of the valley and is a 400 metre slog up to the end of the loop. It's generally around a 6% incline but my GPS data registered a couple of points where it hit double figures. After the second loop is complete it's time to head back to the start-finish, and the remaining two kilometres is largely, although not completely, downhill.

Above and overleaf: more park shots and me with 2km left to go [photos: 7t / dani] At the end of the race, bespoke 'Sevenoaks 7' medals were given out by double gold winning Olympian Dame Kelly Holmes. The timing was done by chip which was embedded into the back of the race numbers and the official results were online later that day. I got around the course in a chip time of 51:40 (gun time 51:48) and was the 45th runner out of 257 to cross the line.

Above: end [photos: 7t] All in all this was a really enjoyable race and I am pretty certain that I put in the best performance I could possibly have done given my current fitness level. My kilometre splits were all over the place, but that's to be expected on a course like this. However my two 3.6km 'Sevenoaks 7' loops (see my Strava segments) were run with only an eight-second difference, so I think I got my pacing spot on. Result: Full results: Swift Timing - Sevenoaks 7 2016 Time: 51.40 (gun-time 51.48) Position: 45 / 257 This article was first published in Issue 58 of „So Let‟s Go Running‟

From Tea-bags to Treadmills... ‘From Tea-bags to Treadmills’ is our new regular product testing review service, where we will be sampling and reviewing a multitude of products, hoping we can secure promotional discount codes for our readers.

Shock Absorber Ultimate Fly Bra ... reviewed by Julie Reynolds Having already received a fantastic sports bra from boobydoo I was excited to be given the opportunity to review another sports bra. This time, the Shock Absorber Ultimate Fly Bra (rrp £45). This bra is totally different to the bright red, 10hook and eye-fastening bra that I already have (now affectionately called my „Wonder Woman‟ bra by both my kids and fellow runners alike!). It‟s more subtle colours (grey with a lovely lime green undertone) looks fab and I love it!! Compared to other sports bras I have, this is extremely easy to get on. It has a normal bra fastening at the bottom and then an additional clip at the top of the shoulders to provide that extra support and security. No more struggling to get a tight and supportive bra over my head and while I love my „wonder woman‟ bra, the front fastening hook and eyes can be tricky. So it‟s on and initial thoughts are that this is probably the most comfortable sports bra I have ever worn. It definitely has that „barely there‟ feel about it! However, I have a relatively large bust and as a runner primarily, I give it a little trial „jog‟ in the bedroom, I must admit that I don‟t initially feel as supported in it. Out for a 5k run and this just confirms that while it is extremely comfortable, it doesn‟t offer the support my existing bra from boobydoo does! This bra claims “Creating lightness with unmatched support, almost like a second skin sensation” and “The straps are nonslip and adjustable, while the band is brushed elastic to reduce friction and chafing” and I would definitely say that is true! Having just been to a very intense PowerWave class on one of the hottest days of the year, there is no sweat or dampness on the underneath and, to be honest, I wasn‟t even aware that I had it on. In conclusion, I absolutely love, love, love this bra!! The colour and fit are just great. Although this bra may offer enough support for ladies with a smaller bust, I think for me personally, I will be wearing this mainly for fitness classes as opposed to running. Definitely worth the money and once again, great service from boobydoo. I certainly will always get my bras from them in the future.

Get in touch with Nicole at boobydoo for fitting advice, or shop now at www.boobydoo.co.uk

Book Review: Finding Gobi... by Dion Leonard Reviewed by Katie Bates I had really been looking forwards to reading this book. I often follow running stories and blogs, and I had followed this one right from the start so already knew, or thought I knew a lot about it. The book tells the story of ultra-runner Dion Leonard, and how while he was running an ultramarathon through China, he befriended a little dog, who is later named Gobi, and who runs alongside him for various marathon stages of the event. After completing it, he decides to bring Gobi back from China to live with him and his wife, Lucja in Edinburgh. The book follows them as they fight to get Gobi home. There are so many problems along the way, with Gobi actually going missing at one point, and Dion going to live in China with her, that you can‟t help but be moved by their incredible determination. It is also easy to see the link between this determination and that which is needed to complete ultramarathons, of which Dion is one of the best. The book is very well written, almost seamlessly interlinking the tale of Gobi with parts of Dion‟s life history, which was something I wasn‟t expecting to be as revolutionary as it was – clearly he didn‟t have the easiest of times growing up, but has still gone on to achieve incredible things, with the ultrarunning and perhaps more importantly, finding Gobi. He talks very openly about how it has affected him, and what he found in that little dog. It is inevitably a very moving read, and even for someone like me, who already knew the story, it was a real page-turner. I just needed to find out what happened next and desperately wanted to get to the point where everything turns out This is a book that can be enjoyed by so many people; runners, animal lovers and anyone who likes a story with a proper happy ending should read this.

Faces from Races... George & Dan Peters at Cyclorun Event 125

Older Runners Train Smarter… by Sher Meekings “So firstly about me, well my name is Sher Meekings and I am approaching my 60‟s and I run. I run a lot. I compete locally and regionally and whereas in my younger days I used to get a thrill from beating my time I now get a thrill from just finishing the course be it a 10k, half marathon or a fell race!” There are four main areas of difference in my own training now I‟m not so young… They are to rest, to stretch, to hydrate and to train smarter, not longer.

Rest… It is essential to high-level performance to get enough rest. I need more rest now than a younger competitor. That‟s the reality. So before writing up my training programme I put in two full days of rest, to recover from the previous few days of strenuous activity. As we get older we produce less growth hormone so any muscle damage takes longer to repair. Rest days also allow depleted energy stores to be restored, and fluid loss to be reabsorbed. As well as taking care of your physical self, sufficient rest will prevent mental burnout and will reduce fatigue. It is important to make sure you are getting enough sleep too as sleep deprivation can lead to changes in hormone levels associated with an increase in stress and a decrease in tissue repair. Stretch… Another area that is neglected by runners of all ages is stretching! Yet stretching is a fundamental component of your health and fitness regimen, and it is vitally important that older runners stretch out their muscles. Remember:     

Don‟t stretch cold muscles. It‟s far better to stretch after a run than before. Ease into each stretch, don‟t bounce or force it. Do stretch lightly before speed work, after a 10-minute warm-up jog. Before speed work, hold each stretch for 10-15 seconds. After a run, hold each stretch for 30 seconds, repeat once or twice on each leg.

Focus on stretching the muscles you use most, and don‟t skimp on it. It doesn‟t take long, but it makes a big difference. Hydrate… Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Take in plenty of water in the days leading up to a long run, and up to an hour before. You should also be prepared to take in small amounts of water every 20 minutes during a run and, during longer runs, sports drinks allow you to replenish lost minerals, including sodium. When I exercise I really do feel I need more water than other athletes, so even for a 10k race I need to wear a hydration belt and drink on the run! This may amuse other athletes but I have found it works for me. Dehydration in athletes may lead to fatigue, headaches and muscle cramping. Having said that, we have also seen cases of athletes collapsing due to over-hydration in competitive running, so work out what suits you and make sure you keep sufficiently hydrated. Train Smarter… Along with a well-constructed training schedule, all of the above combine to help you train „smarter‟. It is counter-productive to train longer and harder as you will, in time, simply over train and your performance will suffer. So, plan your training. Run, rest, repeat. Keep hydrated and don’t forget to stretch. This will all help you train smarter and achieve your goals. Go for it! It‟s now or never!

The Bournemouth Marathon Festival brings many distances together in one unique festival of running. The courses are fast and picturesque, making it a must-do for anyone looking to set a PB. With eight races to choose from there is something for all abilities, so if you don‟t feel up to running a full marathon, then why not enter the half marathon, Supersonic 10k or Supernova 5k? The Supernova 5k is now open to children too, and with two BRAND NEW junior events for 2017, why not enter now and get the whole family involved for a weekend of running by the sea. Find out more and enter online at www.bournemouthmarathon.com

Recipes for High Protein Treats... by Emma Hendricks Apple-pie Bliss Balls (makes 12-15 balls)... Ingredients: 510g chopped dried apple 170g dates 1tsp nutmeg 2 tbsp cinnamon 170g toasted pecans Instructions: 1. Blend the dried apples and dates in a food processor until the mixture becomes a batter like consistency. 2. Add nutmeg, cinnamon and toasted pecans and continue to blend. 3. Scoop out tablespoon sized amounts and roll into balls 4. Store in the fridge for up to a week or a month in the freezer

Oat and Raisin Bliss Balls (makes 15 balls)... Ingredients: 510g large Scottish oats 85g ground flax seeds 340g raisins 1tsp cinnamon Dash of salt 2tsp vanilla 170g almond butter Instructions: 1. Add dry ingredients to a bowl and mix. 2. Add vanilla and almond butter. Mix to form a sticky dough (if itâ&#x20AC;&#x;s too sticky, add more oats, if too dry add almond butter). 3. Roll the mixture into 1 inch balls 4. Keep in the fridge for up to a week.

Dark Chocolate-chip Bliss Balls (makes 8 balls)... Ingredients: 340g large Scottish oats 170g almond butter (or peanut butter) 85g chocolate chips 85g coconut flakes 30g honey Instructions: 1. Mix all ingredients in a large bowl. Roll into small balls 2. Set in the fridge for 20 minutes before eating. 3. Store for up to one week in the fridge

All have been trialled and approved by our editorial team...

My Top Ten Tips for Motivation... by Michelle Mortimer What motivates you to run? I asked this question recently of my fellow runners, and one overwhelming response was cake*. This is something I wholeheartedly agree with, having initially taken up running many years ago in a bid to lose some weight, because I love food. Indeed, many of my trail races this year have been booked due to recommendations of how good the cake is. *biscuits and wine also featured interchangeably. However, I digress. Back in January, boobydoo asked me to write this blog on motivation, seeing as we were in one of the coldest months of the year. But now in spring, with the traditional marathon season at an end, many runners seem to lose motivation again. So how do we motivate ourselves to get out and run? How do we keep ourselves running throughout the year? What‟s the key to that magic running mojo? Here are my ten tips to keeping that motivation up. 1. Enter a race... Having a goal to aim towards prevents our running from becoming, well, aimless. Training for a 10k, for example, forces you to not postpone those scheduled interval sessions for a TV marathon instead. The thought of a race coming up will definitely keep you motivated. Book something in for in 8-12 weeks time to give you a goal to aim towards that isn‟t too far away. If you‟ve never done a race before, and the thought terrifies you, why not aim to complete your first 5k parkrun instead? Register for free at http://www.parkrun.org.uk 2. Find a running buddy... If you knew somebody was depending on you to get out and accompany them on a run, would you let them down? I often arrange with friends to do early morning runs, which I could otherwise quite easily skip by turning off my alarm if I knew nobody was waiting for me. The key to successful early morning running is book a friend in, set your kit out the night before, and set your alarm. Join a running group or a club too, for companionship during the evenings. There are plenty of groups listed RunTogether and clubs on UK Athletics to help you find the right group or club for you. Get involved in the @ukrunchat community on Twitter too, for instant motivation. 3. Mix up your training... If you‟re getting bored of running, ask yourself whether it‟s because you‟re doing the same thing all the time. Do you always run the same route? The same distance? Change it up. If you usually run on road, find a trail, or visit a local park and run there. Usually run alone? Find a running buddy (see above). If you‟re usually a half marathon runner, try to set a new 5k personal best and have fun injecting some speed sessions. Enter a race for a distance you‟ve never tried before, like a five-mile race. Try a weekly or monthly run streak, where you run every day. Stuck at one pace? Do some interval training or find a hill and run up and down that. It‟s ok to get out of breath while you‟re running – in fact it‟s encouraged if you want to improve. I regularly make my running groups practice running at an uncomfortable pace for them – they always thank me for it, afterwards! 4. Keep a training diary... We‟ve all heard that motivational adage that you‟re always quicker than the person sitting on the sofa.

However, how many of us actually strive to improve? Remember that training is about benefitting from consistent, regular activity. Putting the work in now will give you results later on. Keeping a training diary, and noting what running you did, including details about how you felt before, during and after, and what you ate and drank before it, will give you such important feedback about how your training is going and how to plan ahead. Look back over the past month or two and see if you notice any patterns. Were certain runs that felt hard linked to your nutrition or hydration the day before? Or were they related to your menstrual cycle? A training diary can be a very powerful tool. See also my blog about how the menstrual cycle can affect ladies‟ training. https://mileswithmichelle.co.uk/2017/03/02/planning-your-training-around-your-menstrual-cycle/ 5. Commit to a training plan... Following a training plan can really help keep you on track. There are many free plans readily available. Running coaches will also help with writing you a more personalised plan for a particular event. I would always recommend a personalised plan because no one size fits all, and everyone‟s personal circumstances and starting points are different, but having a training plan stuck on your fridge door can certainly be a great motivator. 6. Get a coach... Sometimes, signing up for a race and having a training plan just isn‟t enough to motivate you to get out there. Some runners need somebody to feel accountable to, who isn‟t necessarily a friend. Employing a running coach to help you achieve a goal can not only help keep your motivation from waning, but it can also help you to improve in leaps and bounds with training especially focused on you. 7. Go naked... Don‟t worry, I‟m not talking about losing clothes, but technology. Sometimes we can get a little too wrapped up in what our running technology is telling us, whether we train by pace, or heart rate or perceived effort, and it sometimes means we lose the enjoyment of running because we‟re concentrating too much on our watches, and forget to enjoy the scenery. My advice here is always to put your watch in a drawer for a week, and go out and just run. Run however you want. Run to feel. Don‟t worry about your pace, or how far you run. Just enjoy yourself. 8. Have a rest... Never underestimate the power of a rest day. Or a rest week. Or even a month of not focusing on anything in particular, but just recharging your batteries and actually allowing yourself to enjoy running again. If motivation is really waning, quite often a few days rest will have you raring to get your running shoes back on again. Remember that rest days are part of training too, both for your physical and mental wellbeing. 9. Reward yourself... Some people need the pressure of an upcoming race to incentivise them to train. Others prefer to reward themselves with something for reaching a goal. Got your eye on a new sports bra or pair of trainers? Why not save 50p for every mile you run, and treat yourself once you‟ve saved enough money? And don‟t forget the cake. Running doesn‟t really allow us to eat completely what we want, because food is fuel, so we must make sure we‟re putting the best nutrients into our bodies. But it does mean we can still enjoy the occasional treat in moderation, because what‟s the point in running if we can‟t enjoy some cake? 10. Get your mindset in the right place... Remember that exercise has great benefits not only for our physical wellbeing, but also for our mental health. When you realise that your mental and physical wellbeing is crucially important, getting out and exercising stops feeling like a chore and becomes something you reward yourself with. I love my running time; it‟s time for me to get some headspace, some thinking time, and some vital physical activity, as well as those endorphins. Read my recent blog about mindset if you need some tips... https://mileswithmichelle.co.uk/2017/05/04/how-to-get-your-mindset-in-the-right-place-while-running/ Hope everyone‟s feeling motivated now. Do you have any other tips to share? Happy running!

Reproduced with the kind permission of Michelle Mortimer

So Let‟s „Run to the Beat‟... No, not the rather expensive but none the less very popular South East London half-marathon, but your very own heartbeat, or heart-rate as it more commonly known… To start, we all have our own resting heart-rate and range of zones that we reach while resting, running or racing, but there are six clearly defined zones… Resting… Need we say more? This is when you are completely at rest, and this rate is usually between 60 and 100 bpm for an adult, but this can vary greatly between individuals for a number of reasons; these being... Ambient temperature Body position (standing up, sitting or lying down) Body size Emotional state Fitness Level Medication(s) being taken A low heart rate at rest implies more efficient heart function and better cardiovascular fitness and an athlete might well have a normal resting heart rate nearer to just 40 beats per minute! But best to consult your doctor if you ever get this low, especially if accompanied by any signs of dizziness, fainting or shortness of breath… Warm-up – 50%-60% of your maximum heart rate… This is the least intense zone, this is just the warming-up and cooling-down zone, just to prevent getting injuries. Fat Burning – 60-70% of your maximum heart rate… This is the correct zone for losing weight. The body is fuelled by carbohydrates (10%), protein (5%) and fat (85%). Although the number of calories burned each minute will be less than in the higher heart-rate zones, you‟ll be able to continue and maintain this rate for a longer period… Cardio – 70-80% of your maximum heart rate… This is the so-called „aerobic‟ zone; where you will get the greatest health benefits overall. This is where you will increase your heart and lung capacity, meaning your overall fitness will increase too, so you be able to exercise longer in future sessions. Protein burn is minimal, as the body will be using virtually 50% from fat and 50% carbohydrates… Extreme – 80% -90% of your maximum heart rate… You are now entering your „anaerobic‟ zone, where the period of intense activity should be limited to between 10 and 20 minutes. The body‟s ability to consume oxygen will increase. Now if you push too hard, your body will start producing lactic acid and you will now be burning approximately 85 % carbohydrates and 15% fat, with only a minimal amount of protein. Maximum – 90%-100% of your maximum heart rate… Now you are really pushing your heart to its limits here, and you should consult your doctor to see if you can safely exercise in this zone… So how do you determine your maximum heart rate? Usually this is ‘220 minus your age’, so at 57 my suggested maximum heart rate is 220 – 57 = 163 bpm (beats per minute). So how do you check your heart rate? Well you could just whack on a heart rate monitor or resort to the ageold method of checking your „pulse‟, which can be done in thirteen different places around the body, but most easily done on the radial artery in the wrist in true District Nurse style. To find your pulse at the wrist, place

two fingers between the bone and the tendon (which is located on the thumb side of your wrist), then when you feel your pulse, count the number of beats in 15 seconds (you will need a watch), and multiply this number by four to calculate the number of heart beats per minute. For the purpose of this, I will use my resting heart rate as 60 bpm to keep the calculations simple. Then by using the popular method below to find my Target Heart Rates for 55% (warm-up), 65% (fatburning) and 75% (cardio) guidelines…

My „target heart rates‟ for WARMING-UP, FAT-BURNING and CARDIO-WORK using my calculated maximum heart rate of 176 and resting heart rate of 60 are as follows… 55% of maximum heart rate for WARMING-UP ((176-60) x 55% intensity) + 60 = 124 bpm 65% of maximum heart rate for FAT-BURNING ((176-60) x 65% intensity) + 60 = 135 bpm 75% of maximum heart rate for CARDIO-WORK ((176-60) x 75% intensity) + 60 = 147 bpm

Chris Domoney (07739 765587) Sports Massage Therapist UK Athletics Endurance Coach and experienced Professional Sports Team Practitioner

Offering elite and amateur support, Sports Massage, Acupuncture, Running Guidance, KT-taping and Muscle Energy Technique

Covering Dartford, Gravesend, Medway and SE London area

Wanted… Your Club’s Race Adverts Why not advertise your 2017 & 2018 races in ‘So Let’s Go Running…’? You may have noticed over recent issues of ‘So Let’s Go Running…’ that we have been including race adverts from a few clubs, which is proving popular with our readers and our own #TeamSLGR club members who use these races to fill up their own personal race calendars. We have very reasonable rates especially from your print-ready A6 (quarter page), A5 (half page) or A4 (full page) race advert artwork, which can be available on request from Brian Page by e-mailing slgr@hotmail.co.uk or brian@slgr.co.uk . Discounts apply for entries of two months or more. We will also include a link to your race on our new website www.soletsgorunning.co.uk

Please contact Brian on 07833 640800 or on brian@slgr.co.uk for advertising rates in future issues of „So Let‟s Go Running‟. 40

Cyclorun Records â&#x20AC;&#x201C; June 2017 Standings June was an exceptional month with several new runners, several Age Group Records tumbling and a new course record for the 5k clockwise event with George Peters recording a 00:32:33 in the M5-9 age group. Plus we had the rarity of a 61-year age-gap between the eldest and youngest runner on the circuit! Age-group leaders after June 2017 events are... Anti-clockwise 5k

Clockwise 7.5k

F5-9 F15-19 F20-24 F25-29 F30-34 F35-39 F40-44 F45-49 F50-54 F55-59 F60-64

Fleur B-Williams Megan Davis Allisha Coulson Charlotte Harper Laura Lee Cara Rennie Beccy Connor Dawn Annett Debbie Percy Gillian Calliste Joyce Bell

00:22:57 00:24:14 00:25:56 00:24:08 00:23:58 00:22:02 00:24:53 00:25:51 00:29:10 00:29:25 00:27:36

Molly Dovey Cassie Benson Allisha Coulson Kyrrie Rostek Tessa Hales Natalie Watson Beccy Connor Lynne Hill Chris Campany Gillian Calliste Joyce Bell

M10-14 M15-19 M20-24 M25-29 M30-34 M35-39 M40-44 M45-49 M50-54 M55-59 M60-64 M65-69 M70-74

Korede Fasina Bertie Granger Jack Hargreaves Simon Apps Dan Bates Stephen Poole Steve Mitchell Colin Whitely Steve Cable Kevan Wilkinson Barry Smith Barry Bell Paul Gould

00:20:06 00:22:14 00:21:50 00:20:34 00:19:16 00:17:46 00:19:30 00:18:53 00:19:27 00:22:42 00:25:30 00:24:41 00:28:26

George Crawford 00:41:31 n/a n/a n/a n/a Daniel Doyle 00:48:12 Nathan Bergin 00:39:43 Andy Galbraith 00:30:28 Kristian Gould 00:32:30 Tony Johnson 00:31:03 Steve Goldsmith 00:30:10 Chris Benson 00:33:24 Shaun Firmin 00:41:26 Barry Bell 00:36:05 Paul Gould 00:44:44

n/a n/a n/a n/a Ian Harvey 00:39:32 n/a n/a James McHattie 00:40:21 Stephen Poole 00:37:33 Robert White 00:37:15 Tim Bell 00:38:44 Steve Goldsmith 00:42:00 Chris Benson 00:45:06 n/a n/a Barry Bell 00:49:01 Paul Gould 01:01:08

Anti-clockwise 7.5k

Anti-clockwise 10k

Clockwise 5k

Clockwise 10k 00:44:30 00:36:48 00:43:14 00:44:33 00:38:42 00:32:10 00:40:23 00:38:53 00:37:24 00:46:43 00:42:45

Molly Dovey Megan Davies Chloe Smyth Helen Graves Laura Lee Laura Lee Sally Kyle Andrea Green n/a n/a Joyce Bell

F5-9 F10-14 F15-19 F20-24 F25-29 F30-34 F35-39 F40-44 F45-49 F50-54 F55-59 F60-64

Amelia Boyling Bethany Panton Alex Croxford Maddy Laurence Emilie Kent Jenny Howland Natalie Watson Nicky Mooney Andrea Green Margaret Fuller Gillian Calliste Joyce Bell

00:28:08 00:22:55 00:24:15 00:24:42 00:22:46 00:19:49 00:21:48 00:24:17 00:19:06 00:27:01 00:29:20 00:27:46

Amelia Boyling Molly Dovey Megan Davis n/a Kyrrie Rostek Laura Lee Natalie Watson Phillipa Veitch Lynne Hill Hilary Jones Susan Holland Joyce Bell

00:42:03 00:41:35 00:37:48 n/a 00:44:33 00:37:30 00:33:11 00:40:46 00:40:47 00:40:11 00:44:46 00:44:18

n/a n/a n/a Allisha Coulson Helen Graves Alison Flynn Laura Lee Maria Macnab Andrea Green Chris Campany n/a Joyce Bell

M5-9 M10-14 M15-19 M20-24 M25-29 M30-34 M35-39 M40-44 M45-49 M50-54 M55-59 M60-64 M65-69 M70-74

George Peters Charlie Tomkins n/a Matt Reeves Max Oldfield Dan Bates Stephen Poole Adam Feakins Tim Bell Steve Goldsmith Nigel Kent John Setford Barry Bell Paul Gould

00:32:33 00:20:35 n/a 00:20:03 00:21:45 00:19:37 00:18:14 00:19:16 00:18:06 00:19:37 00:23:03 00:24:36 00:24:11 00:28:48

n/a n/a n/a n/a Daniel Doyle Nathan Bergin Phil Sweeting Steve Mitchell Mark Simmonds Phil Batchelor Chris Benson Les Pullen Barry Bell Paul Gould

n/a n/a n/a n/a 00:45:28 00:37:41 00:32:11 00:30:27 00:31:41 00:36:49 00:35.44 00:43:15 00:36:52 00:44:33

n/a Connor Boyling n/a Ian Harvey Simon Apps Philip Powell Dan Mace Iain Love Rob White Steve Cable Peter Griffiths n/a Barry Bell Paul Gould

00:51:28 00:55:15 00:56:32 00:53:05 00:48:54 00:49:49 00:47:42 00:38:46 n/a n/a 00:58:57

n/a n/a n/a 00:54:02 00:56:22 00:47:44 00:49:49 00:51:18 00:39:11 00:53:48 n/a 00:59:22 n/a 00:50:05 n/a 00:43:35 00:43:32 00:40:30 00:38:40 00:38:05 00:39:24 00:39:29 00:44:53 n/a 00:50:24 01:01:31

And when the circuit is in use, we switch to the offsite course, where we offer 5k and 10k options. 5k records to date F5-9

Lauren Mitchell