SLGR 35

The monthly magazine, written by runners for runners.

Issue Thirty-five – December 2014

Sponsored by T. Miller Roofing…

£2.00 Petts Wood 10k, JAW Automotive 10k, Tina Milledge, Nice Work events…

Contents of this month’s

include…

Cover picture: Angie O’Sullivan & Lyla Pennington (Left: Cover photo supplied by Brian Page)

Pages 4-5: Cover story – JAW Automotive Highway 10k

by Richey Estcourt * * * * * * * * * * * * * Pages 6-11: Petts Wood 10k… Steve Stockwell Pages 12-14: Petts Wood Runners do it Again… Donna Carroll Pages 15-18: My Story So Far… Tina Milledge (above right) Pages 19-20: Wimbledon Half Marathon… Alison Davey Pages 21-24: Folkestone parkrun ‘Freedom Run’… Steve Stockwell Pages 25-27: Beachy Head Marathon… Alison Davey Pages 28-31: TCS Amsterdam Marathon… John Driscoll Page 32: Do Older Runners Need Strength Work? Sher Meekings

Page 52: Forthcoming Events December Events – sponsored

by Nice Work

Page 33: Profile on Matt Woolston (SLGR Run Leader) Pages 34-37: Ealing Half Marathon… Jaz Sandalli Pages 38-39: So Let’s Go Running Safely…Brian Pitkin

Page 40: A Day in the Life of a Sports Massage Therapist… Neil Ferebee Pages 41-42: Helly Hansen’s Beauty and the Beast Marathon… Dave Tyler Pages 44-46: A Day in the Life of Duathlete Beatrice Schaer Page 47: Book Review: Running Crazy (Helen Summer) Page 50: A Positive Boost… Andy Preston

Performance Physiotherapy – 01634 817116 2

Editor’s Letter…

Issue 35 – December 2014 Hi Runners, What a fantastic month! All my running friends seem to be getting PB's and I am really enjoying the autumn races. This month’s front cover shows Angela O’Sullivan, a beginner to running who has made unbelievable progress and has really gone from saying she doesn't think she can run 2k, to running 10km! As I write this Angela has just achieved another PB of 38:59 at Dartford parkrun, where she is one of the most consistent lady runners.

Our Thursday evening ‘So Let's Get Rapid’ runners have joined up with Petts Wood Runners for the Norman Park track run once a month and have enjoyed two of the Gravesend Cyclopark Floodlit series, where ladies won the team prize!

The Poppy half and quarter marathons at Bexhill were incredible runs in crazy high winds and the atmosphere was excellent although we didn’t get a lovely Womble medal like Alison Davey at the Wimbledon 10k; our poppy medal is my favourite medal so far. I have to say full respect to Ian Lockyer and Alison Davey; I never want to do Beachy Head Marathon - it looks torturous, but I am sure the feeling of achievement after completion makes up for the effort (maybe)…

This month’s issue is fabulous as always; we have another lovely story of success and determination by Tina Milledge who is looking so fit and healthy, and just look at her in a plank position resting on those footballs!

Thank you to Jaz Sandalli, one of regular contributors, who has written a piece on the Ealing Half Marathon, which i found particularly interesting given it sounds like her pace is similar to mine. I AM going to break two hours for a halfmarathon as I did in 2012 (hopefully in Bath) next year!

Please take some time to read some safety tips from DRR’s much respected Brian Pitkin. We have a fine selection of race reviews from the JAW Automotive Highway 10k, the Petts Wood 10k, and whose heart wouldn’t melt seeing the children’s races and the wonderful photo of Matilda and Daddy and their matching medals?

And finally... I’m saving what I consider to be the best two things until last. The wonderful Dartford parkrun directors Richey Estcourt and Steven Stockwell have had discussions about how to help us with a website and Richey has put it together. Thank you so much! It is just so professional but please don’t take my word for it; check it out for yourselves at www.soletsgorunning.co.uk - you will be able to learn what the inspiration and goals of SLGR are, see photos of our volunteers and check out your race results. We would love you to let us know what races you are doing so we can continuously update the site. The second exciting thing? Well I'm sure a few of you have seen this already but we have a lovely two-page spread in December 2014 issue of Running Fitness magazine. So run straight to WH Smith’s and get your copy!

Have a fantastic month and we hope to see lots of you at the Alan Green Memorial 10-miler on 7th December.

Dawn…x The editors of

are Dawn Annett (dawnannett@hotmail.co.uk) and Brian Page (brian@slgr.co.uk) and we are now also on slgr@hotmail.co.uk and @soletsgorunning on Twitter 3

JAW Automotive Highway 10k‌ by Richey Estcourt This was an event I had been really looking forward to. Not because it's a 'big' or prestigious event with thousands of runners and media coverage - quite the opposite. The JAW Automotive Highway 10k is a relatively small event, only a couple of years old, and set right amongst a local community.

In fact, I left thinking that this event was a model road race that small towns and villages everywhere could adopt. It's sponsored by a few local businesses, based at a school premises (so plenty of space for registration and race preparation etc), and the course is marshalled by local youth organisations and police cadets with no road closures necessary. It was well-publicised on social media and well-attended by athletic clubs from the Bromley area, plus a few from further afield. The course itself is a varied and fairly challenging 10k, but it's not so intimidating as to scare off runners taking on their first 10k race. In fact, the #TeamSLGR had a few of its own runners racing 10k for the first time, and they all finished the race with huge smiles on their faces, so hopefully over the winter months, we'll be adding more and more black and orange to Kent's long-distance races!

I didn't have a great September, personally. I had a deeply uncomfortable time at the Kent Coastal Half-Marathon, for which I didn't train properly, and although I was a lot happier with my performance at the Les Witton 10-miler two weeks later, I didn't get what I wanted at the Dartford Bridge 10k. So I set myself a target this time to get back under 50 minutes, and if that meant aches and pains followed by an undignified collapse at the finish line, then so be it.

The day began in the assembly hall of The Highway Primary School in Chelsfield. I knew there'd be a few SLGR members there, but they kept coming in dribs and drabs and I think the turn-out was 24 of us in the end! Registration was quickly done with no need for queuing, and then we had the school's playing field to warm up in. The race got underway shortly after 10:00, in a fairly narrow bottleneck of a starting pen, but the first 200 meters or so were round the school's own grounds, which thinned the pack out neatly before we got out into the streets of Chelsfield.

I'd started a bit further forward in the pen than I usually would, to see if I could set myself a faster pace over the opening few km.

There's always the risk of not keeping up, and being the guy who gets in everyone's way, but you never know. Instead of referring to my Nike app for pace data, I decided a strategy of sticking on John Annett's backside for the first 3km, and take it from there. If that meant running the fastest 3km of my life, then wheezing around for 7km, at least I'll know not to try that again in future...

After the first km marker, I was running at 4:45m/km, which is a fast start to a 10km by my standards. I was quite apprehensive at this point because the pavements were carpeted with wet leaves, and I was running a tad faster than I was comfortable with, with 9km of race left. There are times when you just have to hope for the best, and put some faith in the running shoes you paid top money for...

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After another 500m, I was quite surprised to be marshalled off-road for a spot of cross-country. I wasn't expecting this. The route map showed us heading east along Warren Road, but we were in a field alongside it.

I'm not a huge fan of off-road running, but I appreciated the pace slowing down a little to around 4:55m/km. The off-road trail eventually went on for a full km, by which time John and I had gone past a couple of runners struggling with the terrain. Not bad so far.

The next phase of the race was 2.5km back on pavements in a north-west direction. I held the pace fairly steady at 4:40m/km until the descent downhill. I'd already seen that the climb along Charterhouse Road was to start fairly soon, so I didn't rush down the hill and leave myself short of breath for the uphill section.

Charterhouse Road was the steepest uphill section of the course, but living and running in Dartford provides plenty of opportunity for hill training... it felt similar in incline and length to running up Temple Hill via Trevithick Drive, in fact. Not easy, and not pleasant in the middle of a 10k race, but I suppose it makes the race a bit more interesting. I knew I'd lose some pace along this section, but the key thing was to get to the top of the hill ASAP, so I could concentrate on the final 4km. According to my Nike data, my pace averaged about 5.30m/km, which was OK. In fact, I was slowed down a couple of times when the runners in front of started to tire and walk.

6km in then, and I was quite happy with what I'd done so far. I had a quick look at my stopwatch, which read about 28 1/2 minutes, and the hardest section of the course was done. I'd managed to keep John in sight for longer than I expected, and there was a water station at this point as well. I always think 5km is too early in a 10km race for fluids - they're much better received at the 6km or even 7km mark.

The 8th and 9th kilometres continued uphill, albeit fairly gently. We revisited the off-road section again, but I was nowhere near as quick on the trail this time round, and held a pace around 5:17m/km before getting back onto the road for the final, and downhill kilometre. I looked at my watch again about 44 minutes gone. I was happy enough with this, and had a little bit left in the tank as well.

Again, the pavements were slippery, but I figured that I've been running for six years, and if slipping on leaves hasn't happened yet, then I could probably take a chance over this one kilometre and put my foot down. I managed to pick off a couple of tiring runners, and with 500m meters to go, the benefits of being part of a team were evident when John Annett appeared beside me for the final stretch.

According to my data, we managed 4:30m/km back to the school gates, which at the business end of a 10k race, was pretty quick by my recent standards.

I don't quite have his finishing sprint, but I was pleased with a decent finish after such a varied 10k.

The chip time said 49:08, and that was more than good enough. It's not a PB for the distance, but it's the best I've done in six months, and better than I could have hoped for when I was recovering from that miserable half-marathon six weeks ago.

Looking back, the last couple of months have been really good for #TeamSLGR, with strong turnouts at a lot of local races and parkruns. Lots of the people who started running with us when the club was formed in the winter are now confident long-distance runners, and there's a superb team spirit as well. For a club that's 10 months old, this was a bloody good day.

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Petts Wood 10k‌ by Steve Stockwell Sunday 12th October 2014 I entered the Petts Wood 10k a few weeks before the race day as an SLGR affiliated runner at a cost of £13, and then just a few days later, at the Les Witton Dartford 10, I developed some pain in the top of my left foot, but thankfully by the time race day rolled around the pain had gone and the foot felt fine to run on. The downside was that I had barely done any running in the three weeks prior to the race.

In the week leading up to the race, an email was sent out by the organisers, Petts Wood Runners, detailing the race day arrangements. The full race pack was available for download from the Petts Wood Runners website - the downloadable race pack fitted in with the ethos of this race which was to be ecologically friendly. In addition to the electronic race pack, they didn't use plastic bags for post-race goodies, the cups at the water stations were bio-degradable, the cakes, beers and food are all locally sourced, and they also sorted the post-race rubbish so that as much as possible was recycled.

My return to running had been the previous day at Dartford parkrun event 12 where I struggled to get anywhere near my usual parkrun pace.

With that in mind I knew to expect a slightly slower performance at the 10k.

However, I still wanted to run my best possible time. I drove to Petts Wood and parked on the residential streets adjacent to the venue.

The race HQ was at the Willett Recreation Ground which had ample space for the registration, massage tent, cake stand, hot food stand, toilets, baggage tent, bouncy castle and everything else that you would expect to find.

Above: Meeting Woody and Woodina [photo: dani]

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There was a really nice vibe at the race HQ and in addition to the 10k runners there were plenty of children and other family members and/or supporters. The event also featured a performance from local band The Dirty Perks, which really added to the great atmosphere. While I collected my race number with inbuilt timing chip, the wife registered our daughter for the children's race. Soon after this I started bumping into, and chatting to, fellow runners including one who is doing the #7weeksofparkrun challenge. There were six 'So Let's Go Running' runners taking part in the race and eventually #TeamSLGR plus our friends from Swanley & District AC and Plumstead Runners had formed a little huddle.

Left: #TeamSLGR and co. [photo: Dani]

When the race start time came around, we were directed to line up in our predicted finish time pens. If I hadn't had the problem with my foot I would have optimistically lined up in the sub-40 pen, but as I knew that I'd be slower than usual, I took a bit more of a conservative approach and went into the 40-45 minute pen.

The start was staggered and the first group went off about 10 seconds before us in the second pen. The subsequent pens were released at regular intervals of about 10 seconds until all of the pens were empty.

Left: At the start line [photo: Dani] Below: And we're off [photo: Dani]

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This race would definitely go down as mixed terrain. It started on grass with a lap of the recreation ground before heading out onto the local streets, which eventually lead to a footbridge (with steps on both sides) that crossed the railway line. After this the course was a mixture of more roads, uneven tarmac or concrete paths, grass and forest trails.

The course undulated throughout, had a couple of steeper climbs and one steep downhill thrown in for good measure. Once over the railway, the course had a steady incline followed by a steady decline until reaching the 3.7 kilometre point.

Above: Matilda dwarfed by her competition in the children's race [photo: Dani]

Around this time the children's races got underway - the first was the 5-7 year olds, and there were so many entrants that this age group were split into two separate groups, which is very encouraging for the future! My daughter went out in the first wave and completed the 400 metre course with no walking breaks and was given a chocolate medal at the end. Once the younger children had finished, the 8-11 year olds had their turn. It was good to see the junior races on the day's schedule, but there seemed to be a oversight for anyone aged 12-16, who unfortunately ended up excluded from the junior and adult races.

Above: Bringing it home [photo: Dani]

Back to the main event, and the 3.7 kilometre point marked the start of the first challenging incline which lasted for the next 600 metres. The course then headed downhill for a bit. From 4.7 to 6.5 kilometres the course went back uphill and upon passing the 5 kilometre point, the race entered Petts Wood itself. At the 6.5 kilometre point the course reached its highest point and continued to undulate but making its way back downhill. While in the woods this was a proper twisty trail run with tree roots, mud and other hazards (e.g. a slippery wooden bridge) to look out for.

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There was a good amount of support in the woods with a couple of places being particularly noisy - especially the spot where a couple of members of The Dirty Perks had relocated themselves to the woods and where knocking out some tunes - as I passed they happened to be playing 'Don't Look Back in Anger' by Oasis.

Towards the end of the section in the woods the route went past a stone memorial to William Willett. He was the man that had the idea and campaigned for daylight saving time to be introduced - it is said that the idea came to him while riding his horse in Petts Wood. He died in 1915, the year before daylight saving became law so he never lived to see his idea in action. The memorial features a sun dial which is permanently set to British Summer Time in his honour. Incidentally he is the greatgreat-grandfather of Chris Martin - the lead singer of the band Coldplay.

Above: The residential street section [photo: Brian Page] Above right and below: The final sprint [photo: Dani]

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Just after the 8 kilometre point the race exited the woods and went back onto the local roads which lead back towards the Willett Recreation Ground where the runners were back onto the grass to sprint for the finish line.

Once across the line, all participants were presented with a really nice bespoke Petts Wood 10k medal, plus there was an abundance of bananas, water and vegetable samosas on offer for all finishers.

One of the quirky features of the race was the race mascot Woody the gorilla - this year Woody was joined by his new girlfriend Woodina. It was great fun for the kids (and adults) and really added to the brilliant atmosphere at the race HQ area. I suspect that the real effort made by the organisers to include all of the added extras are part of the reason that this event sells out every year.

Above: #TeamSLGR [photo: Dani]

This year 678 runners finished the race and the official results are available for viewing on the Petts Wood Runners webpage. My chip time was 42:24 and I finished in 35th position which puts me in the top 5.2% of finishers. That is a good result for me, but I can't help feeling a little disappointed because I know that without the interruption to my training I could have been a minute or two faster than that.

Below: The bling [photo: 7t]

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My overall feelings about the 10k race are slightly mixed - I think as an event it was faultless and I cannot praise the Petts Wood Runners enough - the enthusiasm and support from all around the course was fantastic.

The course itself was a mixed bag of road running on pleasant but uninspiring residential back streets followed by some amazing running on the fun, twisty, undulating trails in the woods. However, I would have preferred to have spent a larger percentage of the race in the woods, which for me was the best part.

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Petts Wood Runners Do It Again! by Donna Carroll Sunday 12th October 2014 Waking up with sun still just peeking out from the cover of night on a Sunday morning and I was getting out of my bed. Unheard of for me, unless there is an aeroplane I need to be on. What made it even harder was watching my hubby snuggle into my spot of my nice warm bed.

I reluctantly entered the bathroom and turned on the shower, I was not looking forward to how the water was going to feel on my body. What I wanted, was to be snuggled up in bed, in my spot, with the duvet up to my chin! But then I started to think about why I was up at such an early time, (well for me anyway) on that Sunday morning. It looked like it was going to be a fab day; at least there was no rain. It's was the day of our Petts Wood Runners 10k event.

I began to feel more awake after my shower; I dressed and went down for a cuppa. It was too early for me to eat breakfast; I had planned to grab something at the rec when everything was set up! I knew that Higgs the butchers were going to be there, with their BBQ and bacon! Yes, when I could smell the bacon I would leave what ever post I was on to grab my breakfast!

After my tea I went out to the back garden to get my transport! Now I could lie and say that it's the 'green' thing to do. Our event is about how green we can be, with mainly paper cups, no posting of race booklets to all those who had paid their entrance fee, collection of race numbers and timing chips on the day at the registration tent!

But I won't lie, and no, it's not because I am super duper fitness crazy either.....it's because for the first time this year, Petts Wood Runners will be having a beer tent, hosted by One Inn The Wood, a new micro pub In Petts Wood.

I arrived at the rec and already there were PWR's all over the place, there were men with vans, trailers and cars, all busy unloading their cargo into the middle of the field. Already the Start/Finish arch was up, taking pride of place on the field. Every marque had its place. St. John’s Ambulance, baggage, registration, kids’ registration, St Christopher’s/Harris Hospice, Petts Wood Practise had a marquee for post race massages. And just to the right of those was the BBQ! It was being set up! I would be keeping a keen eye on that particular marquee!

I found my team leader and waited for her to allocated jobs for me. SingstarJo was my team leader, and our role today was the 'Race Makers', so much better label for us than 'race operatives', or 'general use people'. We had import roles to do, direct people to the right place, place and keep an eye on all bins in the rec, being mindful of our green ethics; we had bins for paper, plastic and other! We have thought of everything here.

We were also going to be used at the end for handing out the medals, bananas and water, plus clearing up after. I just love doing this, I was really excited. I was given my first job of the day, and that was to place the bin bags (with paper/plastic/other labels) on to poles in strategic places. Second job and was to stand at the gate at Towncourt Crescent to direct the runners towards the registration tent and to answer any questions that may have.

After a while one of the other marshals brought me a cuppa, it was just what I needed! I could also smell the bacon cooking; I think that was the next job for me!

Although the race began at 10:30, people were starting arriving from about 9:00 to collect their number, which also had their timing chip incorporated into it. I remember last year the marshals were on the knees, in the mud with the rain pouring down, taking off the timing chips from the runners’ ankles! I think we learnt a lot about last years run, and how to cope if it rains on our Race Day!

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It was soon time to get the marshals to the marshalling points, which meant that my time at the gate was up as the designated marshal for that position was there, ready to direct the runners to turn right as they came out of the gate. My next job, well that was obvious, bacon roll! I was ready for my breakfast. All the marshals were given a little voucher to claim a free bacon roll! Boy did I really enjoy that!

After queuing for my bacon roll, the warm up session had begun. Adele was on the podium leading all the runners in a warm up, along with Woody and Woodina, our Petts Wood mascots, who with out fail has turned up every year since PWR began; of course this is Woodina’s first time here with us! I stood for a little while just watching them while eating my bacon sandwich, I decided not to join in, health and safety and all that, I didn't want to choke on my roll!

I then received a call from Sue Radford, she was going to be one of our photographers, she did the photography at the 'Spirit of Running Man' event that I organised earlier in the year, and she has kindly said that she would do some photos of our event. I met up with her, and she was amazed at the organisation happening in the rec. A first thing first was to get her a bacon roll. Then I walked her to the 7km mark which was just inside the woods, through ‘Dog Poo Alley’!

The Dirty Perks (right) will be performing an acoustic set there, to serenade the runners as they run through the woods. I believe last year we had the 'Blues Brothers' playing! Isn't it the most quirkiest of runs ever! I think I have only ever been on one run when there was a band playing on route and that was the Santa Dash last year, but that was only about a mile from start to finish!

By the time I had left Sue in the woods the race was under way! It' was time to get into my next position. The medals, bananas and water. SingstarJo's team were in full swing as we began filling up the water cups and placing them the table ready for the runners to come back. Our course record for the chaps is under 35 minutes, and the ladies make it 41 minutes! Incredible speed, as it really is a multi-terrain course with some lovely 'undulations'!

In the meantime the kids’ races got underway! As soon as the last of the adults left the rec the Emma was calling for all the kids to get ready for their race. As smooth as clockwork. There were over a hundred kids! Compared to last year when we had only a handful!

Fortunately somebody had given Emma another 20 or so kids 'Chocolate' Medals as me and David, our race Director only picked up 100!

Just then there was an announcement, "The One Inn the Wood is now open" For the first time, PWR's have a beer tent, and dead on 11am it was open for business, but no time for us yet as we were busy filling up cups. When there were quite a few water cups filled, some of us then went on to get ready with the medals. Arms full with the medals, all chinking and clanging on our arms, the kids also joined in with 'arming' themselves with the medals to hand out to the speedy, weary, happy runners that will be coming over the line, all 680 or so of them!

By the time the first runner was in place the band was back and playing some great tunes, I was rocking out to 'Sweet Child Of Mine'; brilliant stuff. With kids all lined up hands eagerly stretching out to be the first one to hand out their batch of medals it was just a perfect sight! The band playing, the noise from the medals.

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At first just one runner, the winner came in, shortly followed by the second runner, and then a steady flow of one or two runners at a time came in. Then there were more runners in a batch, each trying to get that little bit more speed as they saw their race opponents reaching the finishing line. The kids now all very excited and were creeping ever so slowly to the finishing line, so my next job was to keep the kids and adults in line! It's so easy to take one step closer to hand out the medal but then forget to step back, and then to step forward again. It's just all too exciting!

The steady flow of people came in for the next 45-60 minutes.

We waiting for the last runner marshals to show, making sure that no one was left behind in the woods. With just a few miner cuts from brambles in the woods I don't think the St. John’s Ambulance was needed to do to much again this year! Just a brilliant day, and it was over, there were the trophies to hand out, the band were continuing to play on, the beer tent was open, the bacon was cooking, tea was brewing and cakes being sold and eaten! And all on a perfectly dry running day for the Best 10k in the country for October as voted for by the readers and on line supports of Runners World!

I for one can't wait for next year’s race. What can we come up with for next year?

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My Story So Far... by Tina Milledge When Brian asked me a long time ago if I’d write something for his magazine about my journey from ‘fat to fit’, I thought, why not? I love to write!

I did a short piece on my first 10-mile run last December and intended to do a follow-up, but life has a frustrating way of not going as you’d hoped and I’ve spent the last 10 months holding on for dear life in a topsy-turvy world of grief and interrupted goals.

If there’s one thing I’ve learned about myself the last 16 months, it’s that I’m a lot stronger than I give myself credit for and I think that’s something we find hard to believe about ourselves. We aren’t good at noticing our good points; we constantly find fault with ourselves or belittle our abilities. I’m stronger at running (yet still have a way to go…see? We never believe we’re good enough!) and I’m stronger in daily life and all its challenges, ranging from the death of my dad in January after a life-changing stomach/oesophageal cancer the year before that, to my own less life-threatening injuries - a calf tear and then a twisted ankle that destroyed plans to run for about 10 weeks this Spring/ Summer.

And hills! I hate hills but I CAN do them. My hill training was “Oh look, there’s a hill on the route I need to do to get home/to hit a certain mileage; I’d best just get up it”. Yes, I didn’t do any hill training with intent since injuries put paid to any serious marathon training other than getting in up to 17 miles in one go, but yes I also climbed 3,500 feet at Beachy Head Marathon last month, my first marathon! Who would have thought it? I only started running last September, with a dream of achieving a half marathon in honour of dad.

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We…you…can do anything if we set our minds to it. How? It’s a question I’m often asked. How do I knock out three high-intensity strength and cardio sessions a week plus race-training? How do I eat so clean?! Why no alcohol? How did I give up a lifelong addiction to chocolate? How did I do a marathon on two recovering injuries and with only 12 weeks of training time (two of which were *very* serious taper weeks where I hardly ran at all from fear of a last minute re-injury!)? How? How? HOW?!

I decided I really wanted those things. That’s it!

All it took. OK, so I have been practising cleaneating for just over a year now and practice, as the saying goes, makes (near) perfect. Ok, so I have a good base in strength-training after spending a couple to a few times a week at Stan’s Fitclub in Rochester groaning, wincing and sweating through high-intensity intervals of core work, upper-body strength and those so important squats, lunges, burpees with other strenuous plyometric stuff. But the clincher – it’s just determination and desire.

The desire to shape-up and become healthier was easy. Who wants to put themselves at risk of illnesses related to obesity or cancer when you’ve seen one of your nearest and dearest suffer? I hauled over my diet (I hate that word, what I mean is I made lifestyle changes with regard to fuelling my body!) I went from failed attempts at hitting some calorie number deemed perfect to “lose two pounds a week!” to a focus on fuelling my body with clean foods, hydrating well, and finding foods that made me feel energetic, avoiding sugar highs and slumps and learning not to accept a scale number as the only measure of my success. I learned that fat and muscle weigh the same and that I could be the same weight but look totally different since muscle takes up less room than the same mass of fat! So in with some protein to aid muscle recovery and promote muscle gain and out with those poor quality carbs! In too, came strength training with high intensity cardio intervals to shift my metabolism into overdrive to run better….lighter….faster!

The determination hasn’t come quite so easily, but it’s something worth persevering with. If anything I was more determined last year.

My strength came from making a stand against cancer and showing my dad that battles are worth fighting. I kept that inner strength going in the weeks and months after his death earlier this year although I had my meltdowns and months of insomnia. At one point I decided I didn’t want to run anymore, after all, I was doing all this to raise money for Cancer Charities (over £1,500 in a year) from my first serious run at Race For Life to my first half marathon in memory of dad (I’d moved this forward by 10 months when we knew his cancer had spread, sadly he didn’t get to see me run it, but run it I did anyway, he didn’t lay down and give up, nor did I).

Luckily I was picked up and carried along, figuratively speaking, by some caring friends and I was encouraged to try and make my running about me and about getting some freedom from stress. Boy does it work! We all know that endorphin-fuelled high that comes from a nice run! That sense of space and freedom as you jog through an empty field with nothing but a stretched out horizon and the whole sky above you, your own arms stretched out in appreciation or as you listen to the music of woodlands or the sea.

We run for different reasons, don’t we? Often more than one reason. As I type this, with my first marathon under my runner’s waist-belt, I am embarking on a self-decided 90 runs in 90 days

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challenge. Why would I put myself through 90 continuous days of running? Because I want to run for pure enjoyment over the winter months. Once that’s done, and towards the end of that challenge which sees me to my 46th birthday, I will be embarking on marathon training again, for Brighton, April 2016, which, incidentally was supposed to be my first marathon, until I set my hopes on a much more scenic one at Beachy Head! Not only do I want to run whatever distance I please and where I please for now, I also wanted to ensure that I don’t stop running now that I’ve achieved my first endurance event.

As I run my way through my 90-day challenge I’m also proud to say that when I first set up my FB group it was to get motivation from others but I was surprised to find others joining me on the challenge! And then my daughter has announced she wants to train for a half marathon (from just the occasional 5k, just like I did!).

We chose to go back to Paddock Wood, where I did my first marathon with my family there to cheer me back home. Things like this always surprise me. I muddle through, do the best I can yet I’m not always successful and am certainly not perfect and yet I seem to have inspired non-runner friends and friends across the globe to try running, or exercise, or healthier eating!

I found inspiration in others and they motivated me to try things I once would have feared, now I seem to be helping others achieve things they may not have had the confidence to try. That makes my whole difficult journey from tentatively stepping into a gym, lifting my very first 2kg dumbbell and attempting a very exhausting five-minute jog on a treadmill very, very worthwhile!

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So keep running, reaching out, you never know who you might be inspiring to run further, faster, or just start to run! Your experiences, bad or good, are without a doubt being noticed by someone just waiting to take that step and make a change.

Sometimes we need a little push, someone to believe in us and give us a little encouragement. I have been lucky enough to have received all of that and words just aren’t enough to express my gratitude.

My life, through running and fitness, has been transformed. The most horrendous years of my life have also become my most treasured.

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WIMBLEDON HALF MARATHON‌ by Alison Davey 12th October 2014 This day was initiated from a Facebook post in a running group that I saw back in July. The picture was of a medal but not just any old medal, it was a medal in the shape of a Womble!

I instantly knew I had to do this race next year so shared the post on the Sittingbourne Striders Facebook page to see if I could generate any more interest from club mates. There was a fair bit of interest and somebody told me that Run Through organise this race every few months and the next race was the 12 October so of course I had to enter!

It wasn't until the Saturday before when I received an email from Run Through and there was talk of trail shoes that I realised what I was about to do was essentially a cross country half marathon, something I'd never done before. I had to do it though and I had to finish as I had to get the Womble medal. The email also mentioned other finish line goodies of fruit, flapjacks and a t-shirt and I was really hoping the t-shirt would also have a Womble on.

On race day I had to get up at 5.30am to meet the other club members also doing the race. We were all travelling up together and I'm glad we did as the drive was much longer than I anticipated.

We arrived at Wimbledon Common just after 8am and it was freezing, well three degrees but it felt like it was freezing. Due to all the heavy rain we'd had in the week the grass was very wet and despite taking a pair of Asics I decided to break in my brand new trail shoes I'd bought for the Beachyhead marathon in a couple of weeks time.

I'd already decided that this course was never likely to be a PB so rather than hammer it round I'd just go with the flow and enjoy it. I'd pulled a muscle in my thigh on Wednesday and my calves were trashed from obtaining a new 10K PB, at the Cyclopark on Thursday, and in shoes I'd never worn before I couldn't expect miracles. Plus it was cross country. I've only ever run cross country in the Kent Fitness League before and there at most about 6 miles.

The race started at 9am sharp for a two-lap course around Wimbledon Common. The first couple of miles were hilly and as we entered the woods the cold and damp started to get to my chest. Around mile 3 the course flattened out but you always needed to be on the lookout for tree roots and slippery leaves. We'd been lucky with the weather. Considering all the rain we've been having it had turned out to be quite a nice morning with the sun even putting in an appearance.

Mile 4.5 to 6 was mostly down hill and just before the end of the first lap I had the most wonderful surprise.

There he was in the middle of the woods, high fiving all the runners, a real live WOMBLE (obviously it was someone in fancy dress but let's not spoil the fantasy here). I could not stop smiling when I saw him and ran

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quicker towards him. When I did get to high five him his hand was all wet (I'm assuming from the sweaty palms of the runners ahead of me but I try not to dwell on that).

The second lap seemed a bit easier. The temperature had increased a bit and it was much easier to breathe. More local runners out for their Sunday runs also joined us on parts of the course and I did wonder why they wouldn't enter a race that was on their doorstep.

Just after mile 10 I started to get a bit of grief from my thigh but I took comfort in the fact there'd be a nice downhill section soon. It hadn't been quite as bad as I was expecting either although not the tarmacced paths I'd been expecting; we weren't exactly knee deep in mud and water either. It had been mostly woodland trails.

I crossed the line in 1.45.56, not close to a PB but far enough away from my worse time for me to be pleased with the result and it had given me the opportunity to break in the trail shoes for the marathon too.

There were only cups of water at the end that we had to pour ourselves and I thought the bottles that were given out on the course would have been best saved until the end; particularly after so many were discarded after a mouthful.

The medal was smaller than it looked from the initial picture I saw but I love it just the same. Unfortunately the tshirt didn't have a Womble on but I did get an extra medal from one of the previous event that year and I also got a photo with the real Womble at the end so this made up for it; so all in all a good day out.

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Folkestone parkrun (freedom run)… by Steve Stockwell The parkrun at Folkestone started a few weeks after Dartford parkrun and as I'm one of the core volunteers at Dartford, I hadn't been able to get down to try out their course on a Saturday morning. However, on Friday 29th August 2014, I was passing through Folkestone and decided to have a cheeky ‘freedom run’ around the course.

As it was a freedom run there were no marshals or signage to guide me so I had to rely entirely on the course description and the official course map. So the previous evening I sat down and studied the course page in detail.

By the time I went to bed, I was happy that I had committed the course to memory.

Folkestone parkrun takes place on tarmac paths along the top of the Leas Cliffs with the meeting point, toilets and start/finish area all neatly contained right next to the Leas Hall Cafe. This in turn is right next to the Leas Cliff Hall, which is a magnificent structure built into the side of the cliff face and venue for gigs and shows it's worth going down to the beach and looking back up to see it in all its glory.

If you travel by car you will have to pay to park. If you're looking for the cheapest option you could park for up to two hours at a cost of £1 but this will involve parking right at the bottom of the cliffs and walking/running right up to the top. The closest parking spaces are on the road right next to the start/finish with a maximum stay of three hours and (I think) £1 per hour.

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The run itself starts just to the West of the cafe and consists of two out-and-back sections with one of them repeated twice. Anyone keen to glance across the road, may spot the statue of William Harvey, who was born in the town (in 1578) and is famous for being the 'discoverer of the circulation of the blood'.

Runners head off along the top of the cliffs in a westerly direction, past the bandstand and then on towards the Grand Hotel. While running in this direction the course has a slight incline. As I was freedom running I had roughly memorised the turnaround point and once I reached it I turned around and followed the winding lower path back towards the bandstand.

The lower path is narrower and not as well kept as the main path at the top and it meanders around just a few metres below the main cliff top path. It rejoins the main path at the bandstand and the runners now head back past the cafe - this completes the first out and back section. The second out and back section sees the runners head east from the cafe towards the war memorial arch at the far end of the cliff top.

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Just before reaching the arch, the runners pass the Leas Cliffs Lift which is a funicular railway that transports its passengers up and down the cliff. It originally opened in 1885 and is a grade 2 listed structure. The runners then head back towards the cafe to complete the second out and back. The final out and back is a carbon copy of the first one, with the finish being back at the cafe.

Here comes the part where I reached the finish line but had only run 4.5km - I definitely ran the course as shown on the official course page. I have compared my GPS data map to the official map and course description and I can't work out exactly where I went wrong.

Update: I spoke to the guys at Folkestone parkrun and it turns out that the turnaround point is quite a bit further along the path than the official map currently (august 2014) shows. They encountered the same problem during their trial run. I feel a little better knowing that I did read the map and description properly.

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Above: the official course map (incorrect) - the turnaround point on the left is about 125 metres further to the left (west) Below: My GPS route on the Strava map

As I had only completed 4.5km of the intended 5km course, I decided to keep on running up to the war memorial arch and back again until I had completed the full 5km. This explains the strange placing of my finish point on my Strava map. Even though I didn't run the exact course I have still logged it as a freedom run because I followed the official advice.

That aside, the views out to sea and of the beach are amazing. The Leas Cliff Coastal Park is the area between the parkrun course and the beach and it is a fascinating area to explore post-run. Its story began back in 1784 when a landslip created a new strip of land between the beach and the cliff side. The area became a coastal park from 2000 when the first phase of its regeneration had been completed.

So that was my freedom run done. I will eventually make it back here to run at an official event, but with my commitments at Dartford parkrun it may be quite some time before I make it back. It's definitely worth a visit. Oh and watch out for the wind!

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BEACHY HEAD MARATHON‌ by Alison Davey 25th October 2014 I can't say it's ever been an ambition of mine to run the Beachy Head Marathon. In fact until I joined the Sittingbourne Striders I'd never even heard of it. It's a long standing joke amongst the club though that completing this particular marathon is part of the Striders' initiation and you aren't a fully fledged Strider until you've done it. I declined to enter in 2013 after vowing that the London Marathon would be my first marathon. I was offered a charity place for London 2014 and after defying injury I ran it and finished so now I had no excuse!

I travelled to Eastbourne on the Friday feeling relatively relaxed. I'd made up my mind I wasn't worried about my finish time, just making the finish line would do me. I'd done a few long runs in preparation but I'd been told you can't prepare for this race. I have to admit it sounded a bit of a beast from what people had said. I'd refused to watch any YouTube videos prior to the race comparing it to 'spoiling Christmas’; I wanted the whole thing to have an element of surprise. In my head I thought it might be quite nice to do a sub five hours but I wouldn't be too upset if it didn't happen. I was told that you should expect to add at least 40 minutes to your road marathon time with this one and I also felt I'd lost a bit of fitness since I ran Prague in May and I'm not a particularly good hill runner anyway so just to finish would do me just fine.

I didn't sleep that well on the Friday night, I kept waking to check the time in fear that I may have overslept. The alarm eventually went off at 7am and I reluctantly got out of bed to prepare myself and the unappetising porridge pot I'd brought with me for breakfast.

I took a cab to the start where I saw the first hill for the very first time and my stomach lurched. I soon found a few other Striders there already and they showed me where to put baggage etc. and we congregated there

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waiting for others to join us. It was now that the nerves started to kick in. What had I actually let myself in for? I'd realised I hadn't brought an inhaler with me, it had been left back at the hotel, and although I wasn't expecting to need it I was reminded of two weeks before at the Wimbledon half in the cold damp woods. Nothing I could do now anyway, if I did get into trouble there was bound to be someone on course that could come to my rescue.

At 8.30 I went outside to find a portaloo and to give my Garmin chance to find a signal. All of the Striders stood in a group on the start line, which I thought was nice, something that never usually happens as everyone normally positions themselves in accordance with their predicted time.

I'd been told not to run the first hill as I didn't need to but as I stood waiting for the race to start I had a sudden urge to try.

As the gun went off we moved forward and I started to run, I had to give this hill a shot! I made the first half but I then caught people who had already started to walk and they were difficult to pass so I lost momentum and had to walk to the top but at least I'd tried.

I didn't really have a strategy. I was just going to get my head down, run what I could and walk the rest. I tried to keep my pace sensible in accordance with the terrain but it wasn't long before I was doubting my choice of footwear. I was wearing my new Innov8s, bought especially for this race, they're actually a fell running shoe but they didn't seem to be gripping the chalk or limestone, I may as well have been wearing ice skates and I was sure that something was going to get broken on the way round.

When my chest got tight I slowed down and where it was too slippery or my legs got tired I walked. At the 10K point a marshal was giving the ladies their position, I didn't catch mine but the man running next to me said "he said you're in the top 6". I laughed and said "I think he probably said top 60, if I was in the top 6 is be ecstatic". I was happy with top 60 though and if I could hold on in there I could even finish in the top 100 ladies and that would be great!

It wasn't long before I was overtaken by quite a few ladies though, obviously late or slow starters that were much quicker than me and the possibility of obtaining a top 100 spot seemed to be fading fast.

I ploughed on though and at the halfway point I did a quick calculation and decided I could actually finish with a sub 4.5 hour time if I could keep up this pace yet I didn't know what else to expect so I didn't want to get my hopes too high.

Every single drink station had food there from biscuits to Mars Bars to hot cross buns and sausage rolls. I have no idea how people can eat and run and I was starting to get nervous about not fuelling myself properly. Surely all this stuff was here for a reason? I just could not bring myself to eat though. I started the race with 3 gels and took one every 6.5 miles. In between this I just drank water that was on offer.

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At 16 miles I saw some of my club mates. I was starting to tire now but their cheers gave me a boost just when I needed it but half a mile later the opportunity arose for a loo stop and I took full advantage which put me off my stride a little and I ended up having to walk all of the steps and most of the hill after them.

I hadn't been running again for long when we hit a very steep downhill section. About halfway down I rolled my ankle, thankfully managing to stay on my feet but I heard gasps from the people running behind me and it hurt but I decided to just run it off. It was dangerous to stop there anyway and I could see the ground start to flatten out as the pathway headed into the woods.

The next marshal I saw told me I was 37th lady and I then started to wonder had I really been 6th 11 miles back? It gave me something to think about to take my mind off my ankle anyway and as more woman overtook I started trying to calculate my position but I soon lost track.

I think miles 20-24 had to be the worst going over the Seven Sisters. I have never seen hills like it; completely unrunnable some of them. I think I ran one and a half of the ups and walked the rest taking advantage of being able to run the downs. I wasn't feeling too well at this point and was sick just after the 22 mile checkpoint; it was here I was glad not to have eaten.

The last mile was downhill, I'd been told this anyway but realisation suddenly hit that it would be that downhill I tried to run up at the start and I wasn't sure how to approach it. I didn't particularly want to go over the finish line on my face but at the same time I didn't want to walk over the finish line either. In the end I put the brakes on a little, took the steps half way down and went for a sprint finish. The sight of the clock showing 4.28 caused the biggest grin ever to cross my face. Never in my wildest dreams did I ever think I'd get this sort of time on a course this hard.

Within an hour of finishing the pain from my ankle became unbearable and I went to see St John's Ambulance for some Paracetamol but I ended up being taken by ambulance to Eastbourne District Hospital after half a tennis ball appeared on my ankle when the sock and show were removed. I spent a total of 5 hours in A&E and to my delight nothing was broken, just a bad sprain and I was given a ski boot to wear and told to find an alternative way of getting home as I wouldn't be driving. Someone from the club drove me back in my car. I was 55th lady in the end out of a field of 581.

I'm still undecided on whether I'd do it again. I enjoyed the majority of it but now I know what to expect I'm not sure I'll do as well. It may sound daft to some but the whole not knowing what to expect prevented any negative thoughts and now I've done it I'm going to have an expectation of time which will be hard to match even if the weather conditions are as perfect as they were this time round.

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Marathon #4 - TCS Amsterdam Marathon… by John Driscoll "Honey, are you ok?"

No, I wasnt. It was Wednesday morning. I'd just got out of bed, walked to the bathroom, turned the shower on and while it was taking the few seconds to warm up, I'd turned to look at my face in the mirror and for whatever reason; I decided to give myself a very big stretch. Ooooh, it felt great. A little bit more, raise them arms above my head and aaaarrrrgggghhhh, it felt as though someone had stuck a red hot soldering iron into the base of my neck, where the neck meets the shoulder blade.

Within a nanosecond, I was almost screaming in discomfort and my girlfriend Alison came rushing in to see what was wrong.

Putting a brave face on it, I said I'd be ok but my thoughts were already turning to Sunday's marathon. I'd put a lot of training in, it would be just typical of my luck if something so insignificant would stop me now.

Off I went to work on a cocktail of Ibuprofen and Deep Heat but I was struggling. Sitting at my desk in the office was torture. My boss offered me a hot water bottle and it seemed to do the trick for a while, until I realised that if you put in boiling water, you'll end up with first-degree burns. What a cockwomble.* Thankfully, within 48 hours and on to Friday morning, the discomfort became less and I got a lot more movement back in my neck, so I was feeling fairly confident that I would be running.

The excitement kicked in at 4pm on Friday when I left my office in Whitechapel and headed to Canary Wharf to meet Alison where we took the short trip on the DLR to City Airport. A reasonably quick check in, sat down with a drink for half an hour then boarded the plane. Just over an hour later, we were in Schiphol airport, Amsterdam.

All fairly straightforward, jumped in a taxi from the airport and took about ten minutes to get to our hotel, which was just south of Amsterdam's Vondelpark, which was around the 40km mark on the marathon route so was ideally situated.

First thing I done on the Saturday was to go on a very slow leisurely jog down to the start at the Olympic Stadium and to locate the Marathon Expo where we would later go to collect my race number. The Olympic Stadium was originally built for the summer Olympics in 1928, so its one of them proper old-fashioned stadiums, nothing like those you would see in the Premiership or Football League in England. I felt reasonably ok, the shoulder felt as best it had done and I headed back to the hotel quietly content and looking forward to the race on Sunday.

Alison and I headed down to the Expo, collected the race number and had a quick look around. Now Alison isn’t a runner so this was a first for her. She was taken aback by the scale of the operation involved. I guess until you come to an Expo, it just doesn’t hit you.

We didn’t hang about too long and made our way outside. The plan was to go into Amsterdam Central and by pure chance, a tram came along heading for Amsterdam Central Station so we jumped on board and tried to get our bearings.

The main plan of action was to get some pasta somewhere, followed by some window shopping (no, not to be confused with that kind of window shopping in Amsterdam!) then back to the hotel before going out for dinner.

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All went to plan. We found a nice little Italian place and we were served with the biggest plate of pasta you have ever seen. Then we went shopping. Before we went, Alison's friend had told her of a shop that sold second-hand vintage designer handbags and she was keen to have a look, so we headed off to "L'Étoile de Saint Honoré" (in Oude Spiegelstraat 1 if any of you ladies are interested!) to take a look. Thankfully, Alison came out empty handed. My eyes watered at the price of a second-hand Hermès handbag (you could actually buy a reasonably decent second-hand Ford Fiesta for the same price!)

After a walk through the vintage clothes and antique shops, we made our way back into the town centre. We took a quick drinks break in the Irish pub (convenient as Spurs just happened to be the early kick off and the second half was just starting) and then done some more shopping before heading back to the hotel.

We'd found a nice looking restaurant near our hotel in the Museum quarter of the City called Van Dam (no, not a relation to the actor, he was Belgian remember!) and we'd booked a table for 7:30. The food was fabulous. Back to the hotel for a reasonably early night and to catch up with X Factor (yes, I kid you not, I'm a big fan). Thanks to the 1 hour time difference, we were back at the hotel for 9pm, just as X Factor was starting in the UK. The plan was to put the feet up, make sure I was well hydrated and get that early night. Unfortunately, it didn’t quite work out like that. Within ten minutes of laying on the bed, I felt beyond awful. I felt like I'd been kicked in the stomach. I was really uncomfortable. I had to make a run for the bathroom...

The next couple of hours was a complete write off. Bathroom, back out feeling reasonably better but ten minutes later, I was back in the bathroom again. Oh

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well, so much for carb loading. I had nothing left. I felt exhausted. I knew I needed to eat something but I just couldn’t. I needed to make sure the stomach was settled before doing that.

I didnt get much sleep that night. Its impossible in that condition. The alarm went off at 6:30am and I jumped out of bed to turn the alarm off as to not wake Alison as well but it seemed as though she was as worried as I was and had been awake most of the night. I felt sick but I forced myself to eat some porridge. It wasnt going down well. I felt so rough I was almost gagging on it. It was turning my stomach.

If the truth be told, I knew deep down that I really shouldn’t have started the marathon. It was idiotic given the state I was in but I'd be damned if I was giving in and being the stubborn type, I geed myself up.

At 8:30am, we took a slow walk down to the start at the Olympic Stadium. By the time I got in the fresh air, I was feeling much better. My stomach was settled but I felt empty. I knew I didn’t have a full marathon in me and I'd probably end up run/walking at some point but the plan was to battle on as much as I could and then when the time came, walk if I really had to.

When we got to the stadium, it was chaotic to say the least. The organisers had said that all runners had to be inside the stadium at 9:15am when they would shut the doors, ahead of a 9:30am start. I left Alison to get in the throng of runners trying to get into the stadium and by the time she said she was at the 10km point, I had moved about 200 yards, still outside the stadium.

Eventually we got into the stadium just as the Elite runners started. I couldn’t get in the orange starting pen and nor could hundreds of others. It didn’t really matter as the pen was released pretty soon but chaos ensued again as it appeared they'd opened up two slower pens at the same time, meaning that it would be a case of running around slower runners for the first few miles until the crowds started dispersing.

I'd been training for sub 4 hour marathon time and it was a realistic achievement. However, I knew pretty quickly that I had next to nothing in my legs. The first three mile splits were 9:21, 9:20 and 9:24. I felt reasonably comfortable but I knew I then had to run the next three at 9min/mile pace. Usually easy. This time, not so. Fourth mile split 9:00 absolutely spot on, perfect rhythm, the breathing was good and relax. The legs didn’t feel right at all. bleep...looked down at the Garmin and it read 9:24. My average heart rate was much higher than normal for the pace too. I was having to work so much harder than usual to try and keep to pace. Next mile 9:20.

As I came through 10k, I saw Alison at the side of the road, shouting on some encouragement. I blew her a kiss and she shouted that she'd see me at 25...erm 25km? 25 miles? Well I'll just have to keep an eye out for both...

It was around mile 7-8 I'd reasoned with myself that I'd be well happy with around 4hr 10min, it would still be a PB so I'll revise my average pace down to around 9:30min/mile and I'd still be ok. Miles 9, 10 and 11 felt comfortable at pretty much bang on the revised pace but I could literally feel the energy draining from my legs.

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From mile 9 onwards, the course follows the Amstel River out of town then the route loops back on a 7 mile detour and it is mentally draining.

I remembered I'd cycled this road on day 3 of London to Brussels in 2013 and the good memories came flooding back but it also reminded me that I was in peak physical condition that time, the same couldnt be said this time around.

The Amstel River section pretty much broke me. As some point between mile 11 and 12, I walked. For me its like the walk of shame because you're admitting defeat but I had no choice. My right hamstring was tight behind my knee, I felt drained, I just felt horrible. It was only like 10-20 yards or something but it was enough to be staring defeat in the face. Once you've walked, there's no coming back from that. From mile 12 onwards, I run/walked the second half of the marathon for the most part. I was physically and mentally drained.

I did remember to look out for Alison at 25km but I didn’t see her (although she was there apparently!) The second half of the Amsterdam marathon is not something I'll look back at with fondness. I've never hurt so bad at any point in my life. My neck and shoulder was giving me grief, my hamstrings were so tight you could play them like guitar strings, my feet hurt, my calves were throbbing.

The crowd support in the last couple of miles through the Vondelpark was brilliant. That’s what I can imagine running London must be like. The final 2km was hell on earth. By then, both hamstrings were riddled with cramp and I could hardly move. The marathon finished by running back into the Olympic Stadium and around the

It was a relief to get over the line. Bearing the state I was in, it was a minor miracle I finished in a marathon I had no right to start. My Garmin time 4:34:00, official chip time 4:34:02. No PB but my fourth marathon finish.

Then Apple Inc. have a lot to answer for. I pulled out my iPhone from its arm pouch and tried to call Alison. Totally non-responsive.

Brilliant. It only came back to life 30 minutes later when I was 200 yards away from the hotel. You just couldn’t make it up.

After a shower (yes, why the hell did our room not have a bath?), we headed back out into town for some food. Typically, the restaurant we chose had three floors and we had to walk up two flights of stairs which really wasn't the best thing for a marathon runner.

Alison bartered with one of the locals to persuade him to take us back to the hotel on his rickshaw. Job done. Back to the hotel for beer and champagne while we watched Chloe get voted off X Factor in the sing-off. Lovely weekend, shame about the marathon :) *Cockwomble (coq-womm-bull) noun. Person possessing properties of striking idiocy.

(Example: That bloke is a f*cking cockwomble)

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Do older runners need to do strength work? by Sher Meekings I am a runner and really hate the whole concept of the gym. All those machines, all those posers (!) and usually the gym area doesn’t even have a window so you have no idea what is happening outside in the world. It just seems very false to me and image conscious rather than health focused … but that is another debate for another blog! I love the great outdoors.

Do you relate to the above? Well, listen up. All runners regardless of age need to complement their running with other forms of exercise.

Truly we do.

I read this statistic and it scared me…

'Until recently, most studies showed that after the age of 40, people typically lose 8% or more of their muscle mass with each passing decade'.

Well you can do the maths for your age. I’m nearly 60 years so it was a wobbly moment for me. I decided there and then that I would embark on a strength-training programme – preferably a programme on-line. I had been following Julia Buckley on Twitter and knew she was a well-respected personal trainer and fitness fanatic. She is also a runner. Perfect.

Julia had just launched her new book, ‘The Fat Burn Revolution’ which is training plan using dumbbells and an exercise ball. I thought “that’s sounds perfect, I’ll give it a go”.

“The Fat Burn Revolution: Boost your Metabolism and Burn Fat”, published by Bloomsbury Sport, available to buy on Amazon in both paper and Kindle version.

As well as a 12-week programme, there is a very supportive Facebook page. The programme is primarily for losing fat %. I did not need to lose fat but I did need to tone up and for strengthening work to be part of my overall training plan for running. You can do the programme at home (if you have the weights) or in a gym. The sessions are no longer than 45 minutes each but are quite an intense workout. This is no easy option so be warned. It also includes HIIT workouts. The book is well laid out with lovely images and the descriptions of the exercises are clear and concise so even a beginner can get to grips with the different moves.

Julia recommends you keep a journal to chart your progress and I think listening to the Facebook comments the food diary was the eye-opener. You do have to be motivated to do this 12 week programme and although Julia is there in the background through the Facebook page she is constantly reminding you it is up to you! You must take responsibility for you!

So how did I do… well I lost 2.5 cm round my waist and gained a very flat and toned tummy. There was a notable difference in my upper arms. Bring on the summer and strappy tops! I knew there would be no weight loss, I didn’t embark on the programme for that but the majority of people did lose weight. It depends on your starting point for the programme. Of course diet plays a major part in fat loss so you do need to clean up your diet as well as lifting weights. There is a chapter in the book regarding diet.

So if you feel that now is the time - I would recommend you buy the book and get lifting! Twelve weeks to a new toned and healthy you. Not long is it?

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Profile on Mathew Woolston – new SLGR Run Leader Mathew Woolston, a current Swanley & District Athletics Club member of seven years has just joined the Run Leader ranks of So Let’s Go Running as a qualified Leader in Running Fitness.

Mathew, an avid runner, first met Brian and Dawn at the weekly Tuesday evening Sweatshop SRC runs and has been running with them since they formed So Let’s Go Running as a Run England group in January 2014.

Popular club-runner Mathew is versatile as an athlete and has distances between parkruns and a marathon in his catalogue of races as displayed in his list of Personal Bests below…

Bromley parkrun 5k 5 miles 10k 10 miles Half Marathon Marathon

0:22:30 0:22:21 0:34:56 0:42:41 1:15:20 1:38:31 4:20:00

Bromley, Kent Joydens Wood, Kent Harvel, Kent Staplehurst, Kent Canterbury, Kent Paddock Wood, Kent London

Since starting running eight years ago, Mathew (42) has always favoured Brooks running shoes and declares that double gold-winning middle-distance runner Dame Kelly Holmes is his favourite sports personality.

Not disliking any particular race or distance, Mathew’s most memorable race has to be his first London Marathon, where he was supported by his family, friends and the crowds along the whole route.

When not running, Mathew’s other sporting interests are cycling and golf.

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Ealing Half Marathon 2014… by Jaz Sandalli September is something of a spike in birthdays in our social group – presumably all my friends’ parents had more than their fair share of fun on New Years Eve – and 1984 seems to have been a particularly popular year. Obviously, all the coolest people were born in 1984. Ahem.

So how do we celebrate three 30th birthdays within the space of eight days? Why, by watching QPR play away of course! Duh. Which is how I found myself, the day before the Ealing Half Marathon, smuggling four bottles of vodka onto a rattler train from Southampton Central to London Victoria via most of the south of Britain (including a stop on the Isle of Wight, I’m sure of it), accompanied by eight miserable QPR fans all lamenting a poor display by the team and an even poorer one by the fans. St Mary’s is a ground QPR had never lost at before the game and Southampton are often excellent value; not for no reason did they start the day nudging the Champions League spots. Last time we visited St Mary’s we got a stopping service there which took us on a grand tour of the Home Counties, costing less than a tenner for the return fare. We ended up with a win for QPR (one of only four that season), our photo in the local paper with a man in a bath full of baked beans, a disco in the first class compartment, and one of our number spent the night in Paddington hospital. Yeah, we’re that sort of football fans. Sorry.

That was great fun last time, we thought. Southampton are terribly good hosts, QPR have half a chance of getting points, and the two and half hour journey back on a basically empty train will doubtlessly turn into something even the Romans would find OTT. Not so.

Bad enough as it was that QPR lost – despite a swoon-worthy second half volley from Charlie Austin – the day was pretty much ruined when a coked-up meathead two rows away rounded on a guy and his 8 year old kid in the row in front of us – ostensibly for the crime of complaining about a poorly executed short corner but odds are anything would have set him off – and started laying into them. I mean he properly went for them, screaming and throwing arms and everything. And after he’d been removed by the authorities his son took over, shouting abuse at a terrified (now crying) kid and his dad, for no reason. Scum of the earth.

A little shaken by the episode, and having missed about ten minutes of actual football by now, we turned back to the game when an unfamiliar chant came drifting down from the back row of the visitors stand. It had been going for parts of the first half too, but we couldn’t hear then what they were saying over the rest of the cheering. We heard them now. Suffice to say, it succinctly covered every angle of bigotry and violence imaginable, aimed at a black ex player who recently left for a rival club. Never have I been more embarrassed by a QPR fan. Although it has to be said I never saw that cokehead family or the racist idiots make it to Yeovil away or Sheffield Wednesday away (midweek) or Middlesbrough away; there’s maybe a handful among the thousands of decent people, they only really come out of the woodwork for the brief spells QPR spend in the Premier League, and they represent only themselves.

So, Saturday night was not a well slept night. Obviously I didn’t get drunk, I’m not completely stupid – the four bottles of vodka were an ambitious gambit on Andy’s part – and I made sure I was in bed by half ten at the latest.

But I still couldn’t sleep for hearing that poor kid’s terrified cries and the racist chants ringing in my ears. Some things cannot be unheard.

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I got up at 6.15 on Sunday morning, bleary eyed and heart already racing, and stumbled to the station. At risk of a real first-world-problems moment when I got to Wimbledon and found all the coffee stalls still closed, I rounded the corner for the District line trains and found a bunch of similarly bleary eyed runners and a girl manning the till alone at Costa, somewhat surprised to see so many people before 7.30 on a Sunday, and still trying to find the scissors to open the milk. Insufficient baristas in a coffee shop on race day is like insufficient bar staff on match day: playing with fire.

I’d been looking forward to this race for months – this fixture is always a highlight for me, it would be the first race I’d run for six weeks and it was my first time running a half marathon since Ealing last year – but I was far more nervous than I’d like to admit. Since last year, I’ve lost a fair bit of weight and my form, pace and stamina has improved in leaps and bounds. Question is, how many leaps and how high the bounds? I knew in theory I should be aiming for sub 2:00, which would mean shaving over 8 minutes from my previous time, but was that really realistic?

Would I be knackered from the night before (attendance at which, needless to say, was a three line whip), and was I overestimating how long I could hold up a decent pace? I’m not fast, I’ve never been fast, I kept telling myself. Just keep around the 9 minute mile mark for as long as you can.

So I squeezed into the starting pen behind the 2:00 pacers, switched on my iPod, and shuffled towards the timing mat. Ealing is very well organised, but like any large race it takes a while to let the pack thin out through the opening straight. Hovering too near the pacers was a dangerous game, and a game that plenty of others were playing too, so I pulled in front of them into clear air where I could follow them from the front, so to speak, and if I dropped my pace too much later in the race they could scoop me up.

It was a gorgeous day; slightly too hot and dry to be classed a perfect day for running, but just sunny enough to come away with some dodgy tan lines. Feeling strong but not taxed around an 8:30 minute mile pace, I basked in the sun for a bit and enjoyed stretching my legs. Before I knew it, the 2:00 pacers were nowhere to be seen.

Race tactics is a thing you only really learn through experience. How do you strike the balance between going out too hard and leaving it too late to make up time? While there’s anything more than a mile to go, the only strategy I know of is to run easy. By that I don’t mean within my capacity or slower, I just mean listening to my body, allowing my limbs to move the way they want to rather than forcing them into an uncomfortable rhythm or straining to keep pace. Sometimes, that means speeding up when a slow plod is making me feel heavy, or lifting my knees when my feet hit the ground too hard, or pulling my shoulders back when I find myself reaching forward for the next step. You’d be surprised how much faster you can run with good posture.

Another good reason to keep your back straight and head high is the local support. Despite being only three years old it’s clearly already very popular, and although it doesn’t exactly have the party atmosphere of London or Brighton there’s rarely a ten yard stretch without someone clapping and cheering everyone on. In fact I quite like

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the civilised, genteel applause that follows you round and the dozens of kids eagerly waiting for high fives – although you know me, I’m not exactly a party person. Unless I’m on a rattler train to Southampton.

And then I realised what had been making me smile all the way round. It wasn’t the sun, although that was lovely.

It wasn’t the high fiving kids – well, it was, but it wasn’t just them. It wasn’t the exuberant and tireless marshals, or the local residents cheerfully helping out at the water stations so no one would have to wait for a bottle.

Everywhere I looked, among runners and supporters alike, I saw QPR shirts. A community of fans wearing their colours with pride; dads and their children in matching strips, a gang of girls with hand painted hooped vests, middle aged men running in their replica shirts, all reminded me of the motley gang of Rangers fans that kept an eye out for me when I first moved to South Africa Road. These are the people I call my fellow fans, not the cokehead clan or the bigoted Neanderthals with their nasty songs. This is West London – not glamorous or perfect, but home to me and home to my team.

Unsurprisingly, given that it’s a London race, there are quite a few switchbacks along the course which means plenty of opportunities to see the elites and faster runners glide by. It also means, on a course with a few short sharp inclines, that what goes up must come down, so it’s rare that you’ll have to climb a hill and not get to freewheel down it later on. In actual fact, the course isn’t quite as hilly as it seems but there’s definitely enough twisting and climb into keep you on your toes.

I’d been keeping half an eye on my pacing band, but I was way ahead of it by the time I turned the hairpin on Cuckoo Avenue at seven and a half miles and even spotted the 1:50 pacer about 300 yards ahead. Of course, I’ve done this before – ooh look, I’m on track for a good time I KNOW I’LL SPRINT THE REST OF THE WAY oh no crash – so I kept my cool and held my pace steady, reasoning that I could gradually catch him up over 5 miles without too much extra effort. Having run it twice already I knew where the sneaky inclines were hiding and when I could really open the throttle, and when I finally saw the 12 mile marker I switched to my playlist of upbeat music to carry me home.

The last mile wraps around Lammas Park – site of both the start and finish lines – before turning in towards the centre so it’s quite easy to think you’re closer to the end than you actually are. For most of this stretch the route is lined with supporters cheering you on to the end, giving everyone a hero’s welcome. The last two times I ran this race I peaked too soon and found myself tiring before even reaching the final 400 mark, unable to appreciate the crowds, but this time I shifted up a gear and kept an even pace all the way home. I crashed into the finisher ahead of me at 1:50:39, nearly 18 minutes faster than before.

I’m always saying I’m a long runner not a fast one – and I’m under no illusion here, after three years of busting my balls to reach a pace many others start off at – but my improvement didn’t come through a program of intense speedwork, or high-altitude training, or eating only minted peas for a month. It came from a gentle increase in miles every week, drinking a little less alcohol and eating slightly less junk food. The weight loss made running easier, and the running helped the weight shift quicker, simple as that. But most importantly I ran only for enjoyment, not as a chore, and without denying myself the little pleasures that get me through a week.

Last time I made a concerted effort to improve my speed I did too much too soon, became disillusioned with the lack of improvement and almost gave up running altogether. It became an exercise in self-flagellation. I had to convince myself to leave the house, I felt guilty about every pint or packet of crisps and started to compare each

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lost second to potential culprits – was it that Snickers bar that made me go slower? Did missing that run to go to the football ruin my chances of a PB? I was miserable.

Since Ealing last year, the only sub-marathon distances races I’d run were the Petts Wood 10k and Bromley 10k, and they were both pretty taxing. I knew then it wasn’t the race’s fault, it was mine. I knew I had to change my mindset, incentivise myself with something that wasn’t finite or unsustainable. And I had to stop punishing myself. The 50 Mile Challenge back in July – and the inspirational Gil: “miles mean smiles” – switched on a lightbulb for me.

So, I’ll continue to follow QPR around the country with my obnoxious little band of train yobs, and I’ll enjoy that as much as I always have. And at the same time I’ll continue to run whenever and wherever seems like fun. I’m 30 years old this year. I’m too old not to have fun…

One from the archives...

This is a blast from a ‘So Let’s Go Running…’ past issue from 2012; when we caught up with the iconic lead guitarist Slash taking out time from his busy schedule with Guns ’n’ Roses to pay his own tribute to his idol and our Editor and Run Leader Dawn Annett. Luckily he had the legs to pull it off, but as you may know, our Dawn would definitely condemn smoking. Apart from that, we think it’s a great effort…

So, are there any other lookalike celebrities and runners out there? If so please send your photo(s) along to us at slgr@hotmail.co.uk and we will publish them in a future issue of ‘So Let’s Go Running…’

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So Let’s Go Running Safely… by Brian Pitkin (Dartford Road Runners) It seems that once the clocks fall back in late October the number of people turning out for training increases.

Perhaps in the lure of a spring marathon, or the desire to shed a few pounds for the Christmas party? I know in my case it’s just too cold to either get on my bike or dive in the lake!

The safest ways to run is with a buddy or better still a group of buddies! I know this is not always possible, so hopefully the following ideas may give you something to think about and keep you safe and rearing to go again.

There are some very simple guidelines that we should all follow when running after dark. For me the key word to remember is PLAN…

Prepare…

Let people know…

Awareness of your surroundings…

Never take your safety for granted…

Preparing…

There are two particular hazards that we have to be aware of when running; traffic, and pedestrians. It goes without saying that the hazards posed by both increases when it is dark. So when I am planning a session, I look for well-lit roads where there are pavements that are in good repair and where possible in built-up areas.

The second part of preparing is “what am I going to wear?” When it is dark the best thing is light colours with reflective strips. When it is dusk I would recommend wearing bright fluorescent colours. It’s also good practice to wear technical kit that wicks the sweat away from your body. This will stop you getting cold and clammy. I can remember the days of cotton T-shirts and sweatshirts when as I would turn a corner to run into the wind the cold would just cut through me! It is worth remembering that when you get cold you may make bad decisions such as cutting down a dark alleyway or through a deserted industrial estate just to get home a bit quicker. You can increase your visibility with reflective armbands, or perhaps a head-torch.

I see no end of runners who start with too much clothing on and end up with their outer layer tied around their waist. This doesn’t help your running style and I think it makes you vulnerable; the clothing can easily snag on street furniture and it is also something easy to be grabbed hold of. It also maybe your only layer of reflective clothes and it won’t be doing much good tied around your waist.

Letting People Know…

The best rule here is to run with someone or better still in a group. At the club I always let the runners know what and where the run will be. So when running with a buddy decide on the route and don’t start suggesting you increase it halfway round. The other person will say “yes” even when they really want to say “no”. If going out on you own always tell your family where you are running and what time to expect you back home. Having decided on a route please stick to it. We all have days when we can’t decide where we want to run and at this time of the year it might be better to not go if you are not really in the mood. I would recommend carrying a phone; you never know what muscle pull or strain may develop on a run and a call for a lift is a real lifesaver.

Awareness of your Surroundings…

So it’s dark, road traffic can’t see you that well, you don’t know who is lurking in the shadows and where did those invisible dog leads come from as you go flying head over heels? You need all of your senses about you. Rule one would be leave the MP3 player at home - you need to hear what is going on around you, not those long forgotten tunes on the latest copy of ‘101 Top Running Tunes’.

Next, run facing the traffic; you can see where the cars are going and should any pull up, you are aware and can react as necessary. I have also been out on a few occasions when people have leant out of car windows and hit runners with various things. Running towards the traffic just gives you the chance to react.

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You should also think about where you need to stop should you need to adjust clothing, or take a drink. My advice here is either stop near to well-lit houses or where there are plenty of people about.

We all have favourite routes and preferred times to run at. To increase your variety of runs and to vary your predictability and reducing your vulnerability run the route the other way round. This means you get to certain parts at different times and if someone is ‘looking’ for you (especially someone that you don’t want) this may be enough to throw them off your trail.

Never Take Your Safety for Granted…

What would you do if you come across a hostile situation? Do you have an action plan? I would recommend you have a plan in your mind of how you will deal with a situation.

The chances are that if you do have a plan, if and when it happens you will simply react automatically. My top tip would be to RUN AWAY! It could be doing something as simple as crossing the road. I know we don’t want to carry too much with us, but you may want to consider a small personal attack alarm. These should emit around 140db. The idea of these is to surprise the person threatening you to give you a few seconds to escape or draw the attention of other people to your plight.

It is fair to say that we all do PLAN most aspects of our lives without either realising it or being aware that we are doing so. Don’t let the dark put you off of some winter training, as these are the runs that put us all in good shape for the rest of the year.

So Let’s Enter the ' Miles and Barr’ Alan Green Memorial 10-Mile Coastal Road Race' Entries are now open on the Thanet Roadrunner's AC and Runners World websites for the pre-Christmas 10 miler, the ‘Miles and Barr’ Alan Green Memorial 10-Mile Coastal Road race. The race takes place on December 7th 2014 along the Thanet coast from Westgate Pavilion to Palm Bay and back. Also known as the ‘Thanet 10’, this event is a great chance for runners to stretch their legs before the Christmas Party season.

This bracing run along the coast in Thanet is a very popular race and normally sees its 500 places sell out very quickly. The race will be run under UK Athletics rules. The minimum age 16 on race day. Entry £15- £18 with £1 from each entry being donated to a local charity.

John Hunt, Race Director for the Alan Green Memorial 10-Mile Coastal Road Race said, ‘I would say to anyone thinking of entering the race that it’s a fantastic coastal route with some great views; it’s also very flat, so a good opportunity for personal best.‘ He added, ‘This year’s charity is the Pilgrims Hospice in Margate. I chose this charity as it’s very close to my heart and have firsthand experience of the amazing work they do in the most difficult of times; the care and support they provide has helped so many families in Thanet. As our chosen charity they will receive at least £1 from every entry received, so let’s make this race a sell-out!!!

Those interested in taking part should visit the Thanet Roadrunners website for postal entries details: http://www.thanetroadrunners.org.uk/events/thanet-coastal-10 To enter online, please visit the Runners World Website.

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A Day in the Life of a Sports Masseur‌ by Neil Ferebee I am Neil Ferebee a Sports Massage Therapist based in the Bexleyheath area of Kent.

To give you a bit of back ground I have been involved in sport all my life, playing football for Eltham Palace FC since I was 17, going on to run the club and now playing for the vets. Over the years I have picked up some pretty serious injuries that took me a long while to get them diagnosed and finally fixed missing some of the best years of my footballing career. Having visited Physios by the dozen, Osteopaths, Chiropractors and sports massage therapists I thought this sort of job would suit me. To be a physio would take four years full time, so having a mortgage and kids this was not an option. So after seeing a sports massage therapist in the Barbican area, London for a number of sessions I thought he was right up there in his level of treatment.

After having a chat with him I discovered that it was a year’s course on a part time basis. Nearly two years ago I gained my Level 4 Diploma in Sports Massage therapy, which entitles me to treat soft tissue injuries. I studied with Premier training and found the course really interesting and informative with good practical knowledge. I started practising on friends for free to gain experience but when I qualified and started to charge they were not quite so keen to come round.

I sell stationery as my main job and work late afternoons and evening on the sports massage side, stationery is not my passion funny enough. It was harder than I thought to build up a regular client base but I set a target of 5 clients per week and gradually got there. I set a new target of 10 per week this year and have nearly achieved that every week with some weeks getting as many as 15, which made me think about quitting stationery and going full time. I haven't quite fulfilled this as yet.

Having two jobs is rather stretching and is a difficult balance to strike with having a young family too. My wife Betty and eldest son both run for Bexley AC, they love it down there and the wife has gone running mad, but does benefit from my healing hands, even though she is the worst patient I have had. I have picked up a few clients down the club but am always on the hunt for more.

I think once I pack up football, I am now 46, I will throw myself into running and more cycling. I started to up my running this summer and run my first 10k at High Elms in 56 minutes, which I really enjoyed and thought it was very well organised. I then went on to complete the Spartan Run, which was mad, up to my thighs in mud, diving into muddy rivers and jumping through fire. I definitely will be back next year and will maybe try for the next distance up. Topped off with the London Duathlon at Richmond Park which consisted of 10k run, 22k cycle and a 5k run to finish. Completed in 2 hours 15 mins, which i was well pleased with considering a sore Achilles and a lack of training.

After my last season of football will hopefully throw myself into more events like this and pick up a few clients on the way. A lot of sports people only seek treatment when they pick up an injury, I would recommend at least a once monthly sports massage as a preventive measure to avoid injury and encourage increased blood flow.

My day generally consists of a 530 am alarm, in work at Smithfield market for Evans and Witt, London's oldest stationer. Finish at 3pm , if I am lucky a couple of appointments at my Shoreditch practice (been open for 6 months) then home to Bexleyheath for 7pm appointments though to 10 pm on a busy night. It is not like that at every night or it would kill me.

I could not be without my fix of sport on a weekly basis and love treating and meeting people. I am also mobile too and provide home visits. I hope to meet some of your club in the near future.

Keep on running but look after yourselves!

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The Helly Hansen Beauty and the Beast 2014… by Dave Tyler Well it’s that time again when I do something crazy. As you might remember reading last year, I did the ‘Beauty and the Beast’ Half Marathon. So this year, I did the full marathon. I wasn’t planning to do this when I booked it but, after a good marathon run two weeks prior with the Plumstead Runners for Gina Little’s 500th marathon at the Kent Coastal Marathon and the club 10-mile handicap, I changed my mind and went for the full one (why not, it will only hurt for a while after right?).

The day started with Lee Edwards (my fellow Plum and work-mate) picking me up at 07.30am. Lee was doing the half as he was also doing another half the next day.

When we arrived it was all go. The race had just started but they kindly waited 10 minutes for late arrivals. We pinned on our numbers and then picked up our free running shirts which are the best quality you can get. We kept our Plums shirts on and checked our trail shoes were ready for a comfortable run. I decided to wear two pairs of socks because my trail shoes rub like hard boots.

We walked over to the start line but because there was an accident on the motorway that morning, it made us slightly late, so apart from the run to the toilet, we had no warm-up, and because of this, my mind wasn’t in the correct place to run a marathon, let alone the hardest multi-lapped marathon in the country. However, we are ‘Plumstead Runners’ and we are made of the good stuff, so we set off with determination and plenty of optimism!

Lee and I didn’t stick together. We’re different styled runners. What is hard for me, is easy for Lee and likewise, so we both ran our own race.

Straight up was the first hill and as I approached, I was thinking “What had I let myself in for?”

High Wycombe is a beautiful place as the ‘beauty’ part but with the hill as the ‘beast’ part; they really seem to rip your quads and hamstrings out and leave you talking to the Gods. There were four or five hills on each lap of the course,but I tried not to count as I had to do a lot of them.

Each lap was 4.4 miles and there was a water/gel station at every 2.2miles. It was a small field of runners so, it was very lonely. I put my iPod on when I first started running; I used music as a way to catch up on all the albums I haven’t heard. Foo Fighters are my favourite band and this powers me on and starts to put my mind in the right place. With ‘PMA’ (positive mental attitude) you can do anything (except fight bears).

Next, we had to run or walk across a small stream which leads to a flat park. This is the only real flat part of the course which must be the 0.4 of the 4.4 mile lap.

As I completed my first lap, I made a plan in my head to get around five more times. So, I told myself I’m just in front of Lee, which means the next time I see him he would have finished. By the time I got to see Lee at Lap 4; I was in bits but I wasn’t going to give up.

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Lee cheered me on and shouted some encouragement as I faced the hills again! At this point, I was tired and getting cold. My speed had dropped from 45 minutes per lap to 55 minutes and when I finally came to finish Lap 5, the crowd had really depleted as most runners had only done the half marathon.

A small group of people who did the marathon as a group of six doing a lap each cheered me on. I smiled, thanked them and thanked the lord that there was only one more lap to go! At this point a couple of young ladies offered me a reflective armband. I kindly stopped and assured them I’d finish before dark. We laughed and I carried on taking the reflective armband with me, it would be rude not to, eh?

On my way around the last lap, I thanked all the marshals who had kept me going every lap. They were good people to give up their time on a Saturday.

When I got back, the small group earlier cheered me once more and I called out “I’M DONE” and smiled.

Lee congratulated me and passed me a can of red coke. There was no sub four-hour today; instead I managed a tough 5hrs and 22mins. I thanked Lee for waiting an extra three hours for me to finish. Luckily he had his iPad to keep him company.

Last year the medal was so cool. It was double-sided, one side a beast, and the other side had the ‘Beauty Motivational Speech’ on it.

This year, the medal was plastic on a flimsy piece of ribbon. Pain followed by pain, followed by a plastic medal; disappointed comes straight to mind at this point. I know I put all my medals in a box under the bed but, I had just run my BUTT off! The goodie bag was actually okay, but I was so tired I just wanted to eat and drink and sleep zzzzzzz.

So would I do it again?

YES!! I don’t run for medals; I run because I can. It makes me the person I want to be and keeps the mind positive.

I run to show people with a PMA in your head and heart you can do anything (apart from fighting bears)! - If there is a medal at the end, it’s a bonus.

I read a sign at this race last year and it has stayed with me: ‘It’s hard to beat a person who never gives up.’

People, have fun and enjoy safe running!

Big love to everyone… Dave Tyler X

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Thanet Roadrunners AC Runners Tackle the Beachy Head Marathon…

by Ian Lockyer A large contingent of Thanet Roadrunners took part in the Beachy Head Marathon, one of the toughest marathons in the UK. The event, a long established fixture in the race calendar attracted over 1,500 runners covering a 26 mile course that included 300 steps and 14 gates, passing through Jevington, Alfriston, Litlington, Friston Forest, the Cuckmere Valley and Seven Sisters, including Birling Gap and Beachy Head.

All the Thanet runners completed this race with both Claire Stirk and Tanya Edwards, running their very first marathons, raising money for charity. Claire, a coach at the club was raising money for East Kent Hospitals Charity. Tanya was raising money for Sands, a UK based charity providing support for bereaved parents and their families.

Formerly known as the Seven Sisters Marathon, the Beachy Head marathon is popular for its scenic and challenging route through the South Downs National Park countryside. This year, the runners were fortunate to have glorious weather that made the stunning scenery on route even more beautiful. It also allowed for some fantastic running and some great results as follows: Owen MITCHELL Mark FOSTER Peter GOUGH Sarah HARMES Debbie HATT Clare STIRK Richard STIRK Debbie ASHMORE Tanya EDWARDS Nigel ROSS-HUNT Mark ASHMORE Steve CLARKE Sue HEATH-HALL Ian LOCKYER Mark PERKINS Donna PERKINS Andrew LANGSMEAD Sharon FOSTER Helen LANGSMEAD

4:42:28.50 5:05:01.30 5:05:01.55 5:17:35.85 5:17:34.40 6:12:53.55 6:12:53.95 6:23:54.20 6:23:54.60 6:23:54.10 6:23:54.70 6:23:54.30 6:36:52.70 7:27:01.50 7:31:50.75 7:31:51.95 7:32:21.35 7:32:43.25 7:32:46.30

Ian Lockyer of Thanet Roadrunners said, “The Beachy Head Marathon was a great event and it was so nice that a large contingent of the club went down to take part; especially nice to have family and club support as well. The scenery was spectacular and the race marshals brilliant.

Would defiantly recommend this tough race to anyone looking to for an athletic challenge!”

Wanted… your articles!

We are always on the look out for new articles to keep ‘So Let’s Go Running…’ a vibrant and up-to-date topical magazine with an eclectic mix of race reviews, runner profiles, book reviews, product reviews, interviews etc…

Please don’t hesitate in contacting either Brian Page or Dawn Annett if you want to submit an article or maybe even meet up over a coffee for a chat and let us write the article for you…

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A Day in the Life of Duathlete Beatrice Schaer… or ‘How to Become a Duathlete’ This is not so much about a day in the life of a Duathlete, but more about how I got into Duathlons, why I love doing them and a couple of tips for runners who want to give it a go.

I only got into Duathlons at the beginning of this year. A runner for years, a good friend of mine finally convinced me to try multi-sports two years ago and crazy as I am I signed up for an Ironman Triathlon before ever having done a triathlon in my life. Well I like long distances and except for the swim the other bits really didn’t scare me all that much (however I did complete two triathlons before doing Ironman Switzerland last year).

So by the beginning of this year I was back into the training for my second Ironman Triathlon when I got a couple of free race entries for the Winter Race Series at Dorney Lake near Windsor. I had wanted to try a Duathlon for a while, so this was a great opportunity. My friend and I had picked the shortest distance possible ( 2.5k run followed by 12k bike and 2.5k run) as I was training for the Paris marathon at the same time as well and really saw this race as a bit of a fun diversion from the weekly training routine.

Neither of us took the race really seriously and we didn’t even properly warm up pre-race (yes I know, I know). Still, I was slightly nervous about how I would do, because I had never seen myself as particularly strong/fast over shorter distances and saw more of a challenge in longer races than in chasing PB’s over 5k’s or 10k’s.

I fumbled around terribly both times in transition (putting on bike helmet with freezing hands = difficult, taking ages with the shoes) losing a lot of time and struggled getting into the rhythm over the first 2.5k (really usually only warm-up and get into a rhythm after that distance). Once on the bike I started feeling better and I was overtaking people who had been ahead of me on the first run. The only bikes overtaking me were the really snazzy looking triathlon bikes. Off the bike and into the second run; my legs were fine and I managed to hold off people from overtaking me and pipped a guy to the finish line who had been ahead of me almost the entire second run. As there were various races going on simultaneously it wasn’t really possible to figure out where I had placed in the race.

My friend and I were warming up with a hot cup of coffee and refuelling with cake and just hanging out after the race when they started the prize giving ceremony. We just stood around watching the proceedings when they called the winner for the vet cat (35+) “Beatrice Schaer racing for Striders of Croydon” Paul’s and my face must have looked hilarious, I was absolutely stunned….How had this happened? Paul literally had to push me towards the podium. That was the best surprise ever and a new experience standing on the podium…

I have to admit after that I was hooked, not just because of the trophy but the race actually was fun and I ha surprised myself being able to do so well over a short distance race.

I was determined to do better time-wise and be better prepared for the next Duathlon a month later, as my competitive spirit had been awakened.

This meant no fumbling around in transition and warming up before the first run so that muscles were warm and my cardiovascular system was ready to go from the word go. I managed to shave bit over half a minute off from the previous race in very windy conditions (in fact on the straight on the bike-course it felt like riding in a wind-tunnel.

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Same result; I ended up on top of the podium - oh yes, I could get used to this…

Race number three came two weeks after the Paris marathon and a crazy three-day cycle from Scotland to the Lake District and climbing mountains in the week leading up to the marathon. So I wasn’t quite sure how this would turn out, but managed 3rd overall, 1st vet and a massive PB (granted, the unusually calm conditions helped with the PB).

By now I was totally hooked and enjoying shorter distances. I had also started suffering from fatigue symptoms after long training sessions for a while and I finally decided to drop most of my long distance events as I simply didn’t have the energy for two-three hour runs or cycling for five or more hours.

The Duathlons became a saviour for me this season as I wanted to keep fit, but needed to reduce the training quite dramatically (IM training used to be between 10-16 hours per week).

I have managed to continue to do well and won the vet category at the Velopark Duathlon over the summer and placed 4th woman in the Bexhill Duathlon and 3rd in my age group at the London Duathlon (biggest Duathlon in the world with 1000’s or participants over various distances).

So how does a training week look like if you train with a main focus on Duathlons?

Well if it is your first ever Duathlon, you can probably just keep up your regular running schedule, mixed up with one or two spin classes per week. At least during the winter months as the weather can play havoc with your plans of getting out on the road. If you’re more advanced you may want to buy a turbo trainer, that let’s you train on your bike at home (it’s like a treadmill for your bike). Nothing beats riding your bike though especially if you decide to get a road bike as it feels quite different and needs some practice, same goes for if you are starting to ride your bike with clip in pedals. A bit of practice goes a long way come race day.

You will have to do some ‘brick’ sessions, which means that you do a bike-ride and straight after change into your running shoes and go for a run. That’s a traditional brick session, I also find it useful doing a run the then go cycling.

And don’t forget the third discipline, which is the transition. Practice it a couple of times, the helmet has to go on before you take the bike off the rail otherwise you will get a penalty or disqualification. Also know where in transition you will put your gear and what order you will change from running to cycling gear and back. It will save you loads of time.

Do you need a fancy bike? No, practically at every event you can see all sorts of bikes from the fancy triathlon bikes to road bikes (most common) to hybrid bikes to the occasional mountain bike. For a beginner a hybrid bike is probably the best choice as it’s a multi-purpose bike, which you can take everywhere including gravel paths and other off-road paths. You can’t do this with a road (race bike). Just make sure your bike is road worthy, tyres pumped, brakes working and if you don’t have a bike helmet you will have to buy one as they are mandatory during the race.

If you don’t have your own bike and train in spin classes some races offer a bike hire service.

Why you should give Duathlons a try: Well, firstly they’re fun of course and not quite as involved as a triathlon as you don’t have to swim). Cycling is great cross training for running; it transfers quite well to running especially the cardio side of it. You are not using all the same muscles as in running and more importantly there is no impact on the joints. The races are fun and just as friendly as running races. The big majority of participants love their sport as much as runners love running and can’t stop talking about it and are happy to give you advice and that’s everyone including the guys and girls who win the races.

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The London Duathlon taking place every September in Richmond Park is probably the most beginner friendly event there is, it’s a huge event and depending on the distance you chose your start time could be anywhere between 9 am and 1pm. For many people it is their first Duathlon and it is impeccably organized. The bike course gets a bit congested at times but that’s not necessarily an issue if it’s your first Duathlon.

Some other races I can recommend are the Velopark Duathlon at Lee Valley Velopark, which is the 1mile cycling track just outside the Velodrome in the Olympic (QE) Park. Very well organised and distances are very beginner friendly. This new race series now takes place year round.

A bit further afield is the winter series by F3 events at Eton Dorney.

Lovely course around the rowing lake, ideal for beginners and friendly race distances and very well organised. Both those races attract a mixture of serious races to first timers.

There’s also some Duathlons taking place at the Cyclopark in Gravesend; however my experience so far has been that they attract almost uniquely very serious races and the race seems to be set up mainly for them. So this may be a bit intimidating even though the race is off-road (Bridge Events).

As Triathlon season starts from later April/early May there’s less races during the summer months, although this is slowly changing as Duathlons are becoming more popular.

I think as an activity on it’s own I still prefer running over cycling, running gives me more in lots of different ways and lets’ me relax, meditate, think, mull over problems etc. much better. As far as competitions and races go, I think I prefer a Duathlon over shorter running race (except maybe for a marathon)… it’s nice to mix up the disciplines.

If you have got any questions about Duathlons/training etc, just get in touch with me via twitter @irongirl41 or on Facebook.

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Book Review: Running Crazy (Helen Summer)… reviewed by Bethan Taylor Imagine running a marathon. Now imagine running over 100 of them.

Have you heard of Brian Mills, David and Linda Major or Allan Rumble? No, me neither. However, Brian, David, Linda and Allan have all run more than 100 marathons, and they aren’t the only ones.

The 100 Marathon Club is attracting more and more members each year and more people discover the unique lure of 26.2 miles. The 100 Marathon Club has just one rule - you must have run 100 marathons, all officially recorded (so no DIY Sunday morning jaunts). Running Crazy tells the stories of some of its members.

What is striking about the members of this extraordinary club is that they are all ordinary, everyday people. Some of them have been running for a lifetime, clocking up their triple figure achievements over many years, some have covered more than 2,600 miles in just a few years. Each one has a personal reason for running, and there will be at least one you can identify with. And each story will have you questioning whether you could run in their footsteps and complete 100 marathons.

There was one chapter that really hung for me when I read this book. And it is possibly why it is very unlikely I will ever join this elite group. Allan Rumble has run 130 marathons, and nearly lost his marriage in the process. When asked why his wife Jill explained that she didn’t think members of the hundred club were insane, but they were selfish. Running one marathon is fairly consuming, it takes you away from other aspects of your life with the demands it puts on your time and energy, imagine the focus required for 100. I don't know if I could do it. My fear of missing out on other aspects of life would get in the way. However much I love to run, and it’s a pretty consuming passion, I still don’t know if I could risk everything to generate the focus required. It is a special type of commitment that either you have, or you don't have.

Running Crazy is one of those books that you can keep on your shelf (or by your loo, if you are that way inclined), and once in awhile, maybe when dusting, you will pick it up and flip to one of the stories for some quick inspiration. Or maybe you don't have time for that, so you will just read one of the short tips shared at the end of each chapter for a quick hit of running wisdom. Either way there is something that everyone can lift from these stories and apply to their running, even if we don’t quite have the same level of single minded commitment!

Did You Know? by Richey Estcourt Did you know that Zola Budd competed in her first race as a British citizen at the Dartford Harriers track in Central Park in April 1984?

Zola Budd was excluded form the 1984 Olympic Games due to the international sporting boycott of South Africa. Her family was persuaded by the Daily Mail to apply for British citizenship to represent Great Britain at the Olympic Games, leading to widespread protests from anti-apartheid groups and campaigners.

Her first competitive event as a British national was a 3,000m race on the Dartford Harriers cinder running track in Central Park, which she comfortably won in 9m 2.06s. The TV broadcast revenues were sufficient to upgrade the club’s facilities to an all-weather synthetic running track.

Zola Budd went on to compete at the 1984 Summer Olympic Games in Los Angeles with controversial consequences.

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The 39th Dartford Half Marathon… by Steve Caller Kent's Longest Running Half Marathon Rejuvenated When the very first edition of this 38-year-old race was rolled out in 1977, it was something of a novelty; a field of 200 runners each paying either £3 or £4 to enter was an extraordinary spectacle. Won by Steve Ovett, this race marked the start of Kent's longest-running half marathon. Things have changed since, with the Race headquarters having moved from Oakfield Lane to Central Park Arena and the race route winding its way through the country lanes of Dartford and South Darenth.

Numerous sub-70-minute winning times and a bonanza in 1986 in which a time of 77 minutes 58 seconds was good enough only for 54 th of 962 finishers have rightfully adorned the Dartford Half Marathon with a aura of tradition, quality and perhaps too a touch of elitism – an analecta of qualities which have, unfortunately, lessened the spectacle and diverted attention from the real value of this race – running.

The Dartford Half Marathon supports a great cause and the success of this event is pivotal to the unique ethos that Dartford Harriers wishes to promote for the good of the community. Instead of charging for use of the track or drafting in a management firm that charges hundreds of pounds to each member year on year, we use our fundraising events to cover our running costs and offer free use of the track to all members of Dartford Harriers. This approach offers an unbeatable deal and has a knock-on effect in the local community where youngsters are able to take part in a worthwhile sporting activity at a relatively low cost to their parents. By entering the Dartford Half Marathon, you are not only signing up for a fantastic event run by enthusiastic volunteers, but you are also contributing to a great community activity.

Despite the erroneous impression that this race is all about speed and tradition, it matters little to the organisers how long you take to get round this course: what matters to us is the ongoing success and enjoyment that stems from the longest-running half marathon race in Kent. Nothing could please us more than seeing a field of 1200 runners cross the finish line having each achieved their own personal goals. That's why we've made a number of changes to the race format in order to welcome everybody to what promises to be a great race with an unbeatable atmosphere for runners and spectators alike.

The 39th Dartford Half Marathon has divorced from its summer spot next to the Dartford Festival and slots in amongst the pre-marathon races in March where it shall welcome runners of all abilities to tackle the 13.1 mile course. A mix of urban and rural running awaits the runners in this undulating yet pleasant course which stretches through the more scenic areas of Dartford and south Darenth.

The course itself remains unchanged from this year starting in Central Park, Dartford and running out through Hawley, along the undulating Roman Villa Road and then through the South Darenth countryside to Canada Farm Road, the furthest point on the course. From here, the route brings you back into Dartford through a few country lanes along the way before the climb up Gore Road. Once this testing incline has been scaled, it's all downhill to Central Park where a single lap of the athletics track to the sound of applauding spectators completes the last few meters of the 13.1 miles.

As many of you may have noticed, this year sees the creation of a new website dedicated to this event and an accompanying Facebook page for regular updates, asking questions and reaching out to the running community in general. The website itself – dartfordhalfmarathon.co.uk - will see continual updates and development with the

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aim of providing all race information as well as photos and articles in an interactive and responsive format that can be viewed on all internet-enabled devices. With increasing costs and incumbent responsibilities, moving into the digital era is an important step in the long-term success of any running event.

Talking of the digital age, you can enter the Dartford Half Marathon online through Runbritain.com where you will find absolutely no hidden fees – unlike some online entry systems.

Postal entries and on the day entries will also be accepted with full details on the website.

Enough nerdy talk of computers, and more runners' talk of cakes and free massages: Thanks to Activ CPD, you needn't bring your wallet to the massage tent as the massages are all free on a firstcome-first-served basis. What's more, if my pestering of the right people pays any dividends, the massage tent will sit beside a charity cake stall catering for the nagging part of all runners' brains that wants cake immediately after a race. If all of this shameless bribery wasn't enough, we'll also be throwing in some spot prizes based on random finishing positions including some tickets to see Dartford FC play at Princes Park.

Even if you're not lucky enough to win one of these spot prizes, every finisher will receive a newly redesigned medal which I'm assured, unlike many of the cheap metal discs we're handed as runners, will be more than heavy enough to weigh down its own ribbon. Running alongside this event will be the one-mile fun run.

The organisers look forward to welcoming you on the 15th March 2015 to Kent's longest-running half marathon. We like to encourage online entry as early as possible to guarantee yourself a place. Any enquiries can be directed to contact@dartfordhalfmarathon.co.uk or via the Dartford Half Marathon Facebook page.

SLGR on tour‌

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A Positive Boost to the Runner’s Mindset… by Andy Preston I’ve been asked to write a series of articles in the build up to the 2015 London Marathon that might help you with the long winter of training ahead, and with the race itself next spring.

So I think the first thing is to say that your mental approach to running a marathon can be ‘trained’ as much as your endurance, as your running pace, and your diet/nutrition, for example.

And secondly, chances are, you are already doing plenty of things mentally that will make you successful come that Sunday in April.

Sports Psychology, in my opinion, suffers from an illusion of it being a ‘dark art’, of it being just for the elite/professional sportsperson, or that it’s a bunch of ‘Jedi mind tricks’. Well, those things are simply not true.

Your mental strategies, when you train or compete, evolve based on your default mindset, and on the experiences you encounter when you are out there working and training hard. Let me give you an example. It’s raining. You planned a long run. A thousand and one complications in your day mean you sack off the planned run, and reach for the wine rack and sweet cupboard. Now conventional wisdom suggests you’ve just put a huge black cross in the ‘fail’ column.

The ‘all or nothing’ mindset, and the slave-like adherence to whatever training plan you are following, will now potentially create a negative mindset, crank up a bit of pressure on you, or have you sitting in front of Downton Abbey on the telly, convincing yourself you are weak.

But rewind - Why did you reach for the crutch? Why did the long run not happen? Probably because the hour you needed for that run was too impractical. And the effect? No run. New pressures. Another day closer to your marathon.

So what’s to stop you turning tonight into a shorter, interval session? Nothing mind-blowing? Maybe even something without your GPS watch? Net benefit? The feel-good of getting out of the door. The extra credits in the wine/chocolate bank when you finally watch ‘Downton’. And a positive and flexible mindset to cope with the inflexibility your busy life sometimes chucks your way.

The point here - Every day, we set a bunch of targets and goals; in our running, in our lives. Then instead of using them to inspire and elate us, we let them suffocate and choke us. And our mindset becomes one of slavish adherence to false or inflexible judgement.

So - Every time you go out for a run, either planned, or unplanned. Every time you hit the gym, or class. Or when you make a positive nutritional choice. Take a moment to remind yourself why you are a runner. Take the time while you absent-mindedly push out the miles, or when you unlace your shoes or hit the shower to recognise your strengths.

Take the opportunity to be thankful for the positives in your training. This positive mindset is infectious. It slowly trains you to seek out the pleasure in your training. It helps you overcome the unexpected setbacks, or the slower-thanexpected training runs or the parkrun numbers that didn’t meet your ambition. Because these rigid, unbending goals we set ourselves ignore one of the fundamental truths about life. We get one shot, so we ought to try our best to enjoy the ride!

If you are brave enough to let it, this positive mindset will overlap into other areas of your life. And it all starts with you.

So if you keep a training log, or use Garmin Connect, start with this idea. Note down one (or more!) reason to be grateful for that training session/run. It can be as obscure or detailed as you wish. It should contain positive language.

And it should relate to the quality of your experience, rather than the quantity of it. You can choose whether or not you go public with these moments of gratitude (my facebook timeline has provided a mixed audience for such pronouncements!)

Over time, an interesting thing will start to happen. In the coming weeks and months, you’ll find yourself consciously contemplating these moments of gratitude while you run. And maybe even before you run. You may even find yourself reflecting on other areas of your daily life, and seeking out the positives from there too.

Thinking positively is as easy as thinking negatively. It just takes a bit more discipline during times of stress. So between now and the next issue of SLGR, explore the positive mindset before, during and after your training!

These features were written by Andy Preston. Andy is a keen marathon runner, a freelance Psychological Skills trainer, and Senior Lecturer in Sports Science at University of East London.

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Run England Announce “Running Group of the Year” Award Goes to Sevenoaks Ladies Joggers Sam Palmer, Group Leader of Sevenoaks Ladies Joggers attended the Run England Awards Ceremony in Birmingham as the Winner of the South East Regional Group Award. Little did she know that SLJ would be announced as the recipient of the National Group Award.

The Group are extremely proud to have been judged by a panel of experts to be the “best running club in the country”. The judgement was made based on SLJ’s inclusive ethos – offering entry level jogging coaching to all ladies. No-one is turned away; no-one is too fast or too steady to join the group.

And jogging isn’t all that’s on offer. SLJ keeps ladies fit in many more ways – core stability and strength through Fitball sessions and boot camps, flexibility and relaxation through yoga and stamina and endurance without high impact exercise through power walking.

The coaches have seen the group develop and diversify over the last 12 years working as a close knit team and feel massively rewarded by receiving this prestigious accolade.

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Forthcoming Events…

The ‘Forthcoming Events’ page is sponsored by Nice Work, a long established family business – started in 1989 - that has grown to become one of the country’s leading race management companies, whose race portfolio now features in excess of 140 races nationwide.

Forthcoming Nice Work events for December 2014 include…

The Gravesend Floodlit 5k and 10k Series – Event 3 Location: Cyclopark, The Tollgate, Wrotham Road, Gravesend, Kent, DA11 7NP Date: Thursday 11th December 2014 Time: From 7.00 pm Southend 5-Mile Rudolph Run December 2014 Location: Adjacent to Ness Road on The Esplanade, Southend-on-Sea, Essex Date: Sunday 14th December 2014 Time: 10.30 am Christmas Pudding Dash December 2014 Location: Ashburnham Place, Near Battle, East Sussex Date: Saturday 20th December 2014 Time: 10.30 am Kent Christmas Cracker December 2014 Location: Fowlmead Country Park, Sholden, ne Deal, Kent CT14 0AR Date: Sunday 21st December 2014 Time: 10.30am The Saltwood Boxing Day Charity Fun Run December 2014 Location: The Green, Saltwood, Hythe, Kent CT21 4AJ Date: Friday 26th December 2014 Time: Midday The Lamberhurst New Years Day 5k and 10k January 2015 Location: Lamberhurst Village Hall, Lamberhurst, nr Tunbridge Wells, Kent TN3 8DB Thursday 1st January 2015 Time: 11.00am

Kent Christmas Cracker 2014

All of the above events can be entered online…

Now in its 9th year, this festive cracker of an event is the perfect way to celebrate the Christmas holiday season.

Come dressed in appropriate Christmas dress to make Santa really proud!

This two lap 5-mile race takes place in the traffic-free setting of Fowlmead Country Park, incorporating the flat surface of the tarmac purpose-built cycling track to ensure a fast time.

There are Christmas Puds and other Festive goodies on offer plus a medal and a glass of warming Mulled Wine will also be waiting for you at the finish.

Suitable for experienced runners and beginners alike. further details http://www.nice-work.org.uk/ Enter the aboveFor events online or visit www.nice-work.org.uk for more details…

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Liz Weeks Mobile Personal Training, Run Coaching and Sports Massage (Level 3 qualified REPs registered instructor)

Whether you are a complete beginner, returning to exercise, looking to improve or training for a specific event, I may be able to help you.

Personal Training *Workout at home or in local parks *Varied, fun and challenging workouts *Personalised Training programmes *Strength and conditioning

Run Coaching *Improve your running style and efficiency *Training programmes and advice for a specific event *Beginners – Run your first 5k

Sports Massage *Injury prevention and rehabilitation *Relieve muscle tension and improve sporting performance Contact me for a FREE consultation Web: www.lizweeks-pt.co.uk Tel: 07786 731555 E-mail: info@lizweeks-pt.co.uk

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 20154 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

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Have you a business or a hobby to advertise? Or something to sell or a holiday cottage to hire out?

If so, please contact Brian on slgr@hotmail.co.uk regarding advertising in future issues…

Very competitive rates!

Coming next month in Issue 36…

Swanley Park KFL Match…

Jaz Sandalli’s Royal Parks Ultra…

Nice Work’s ‘Forthcoming Events’ for January 2015…

Alcohol and the Older Runner…

John Driscoll: A Student of Pain…

The Poppy Half Marathon, plus lots, lots more…

- is produced by Dawn Annett and Brian Page - is sponsored by T. Miller Roofing - is printed at Marstan Press, Bexleyheath, Kent 55

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