Warm smiles on a frosty morning

Getting ready: Listening to the Run Director at the start 
of the first Cannock Chase parkrun.

Event: Cannock Chase inaugural parkrun
Location: Cannock Chase, Staffordshire
Date: 19/11/16

WELL, that was a cold ‘un – but what a great event! I was taking part in the first Cannock Chase parkrun.

When I looked out of the window before setting off and saw frost-covered cars and houses, I must confess, I had slight misgivings. It looked, well, pretty chilly!

And so it proved to be.

Frosted route: Runners make their
way to the start

But how could I miss the first parkrun in this beautiful setting?

Earlier in the year, I completed my first trail run - the Chase Challenge  - staged by the brilliant Mash Running crew, and also took part in Stafford’s excellent first 10k a couple of months ago, organised by the council.

So the parkrun would make a fitting ‘trio of firsts’ for that area.

The idea for such a run has been around for a while. There’s actually a discussion on the subject in Runner’s World back in 2009!

But, at last, here it was in all its early-morning (shivering) reality!

There’s always a friendly, buzzing atmosphere at parkrun, but today this was enhanced by the sense of anticipation accompanying the new event. People were there to enjoy themselves and give their all. You could sense the excitement. Even the colourful running gear seemed more vibrant in the low November sun.

People milled around the visitor centre off Brindley Heath Road, checking their watches, easing through a few stretches, swapping parkrun stories. For some, this was their first

Final check: Nearly ready to go.

outing; others wore the coveted black t-shirt proudly proclaiming 250 parkruns!

A big strength of parkrun is that it accommodates people of all ages and abilities. You certainly don’t have to be some rocket-fast elite runner to take part!

We were eventually directed over to the start, in Marquis Drive. It was packed. But even with all that body heat, there was still a sharp nip in the air.

After the welcome by run directors Darren Mattocks and Ellen Williams, we were off. Despite being slightly icy underfoot in parts, it wasn't actually too bad.

Running on Cannock Chase is exhilarating, and this mixed-surface route did not disappoint. The course follows a smaller loop, then a larger one. You start on smooth tarmac, before turning towards more trail tracks through trees. There's a short downhill and fairly gentle slope, before you head back to the smooth tarmac for the second loop. You then follow marked trail tracks through beautiful scenery until eventually returning to the 'home section' and filtering onto grass for your final sprint (legs willing!) to the finish.

Colour run: Autumn hues add to the atmosphere.

The clear blue sky, shimmering autumn colours and sun at least trying to inject a little warmth into the event, were uplifting. There was enough variety to make it interesting for experienced runners, but gentle – yet still challenging enough - for others.

There was a great sense of satisfaction and achievement at the finish line. People were commenting on how it had been a ‘great run.’ One even remarked: ‘That was perfect!’

First to cross the line was Phillip Hilsdon, of Stafford Harriers, in 17.29.

But there was growing excitement as the numbers were clicked in: 100, 200, 250, 300, 375, 400 – almost like at an auction, the figure kept rising. Final count – 569 participants!

A fabulous turn out for this first event!

I understand that the finish tokens ran out and the team had to take down details by hand. That really is 'thinking on your feet.'

Finish line: Completing the run in style.

My home parkrun is Coventry, but I have links with Stafford and love running on the Chase. This wonderful new parkrun is now definitely on my running calendar.

The whole event wouldn’t be possible, of course, without the magnificent volunteers, and they did a fantastic job. It can be (and was) cold enough running, but when you’re simply standing at your post, guiding those runners and offering support, you can get chilled to the bone.

Despite the low temperature, there were warm smiles and encouragement all round.

So Top Marks Cannock Chase team, your efforts are much appreciated! A well-organised inaugural event, receiving a big thumbs up!

Here's to many more runs in this stunning location.

• For further information on the event click here:  Cannock Chase parkrun.
• For information on parkrun in general, click here: parkrun UK.

Some additional shots from the event:

Just arrived: milling around at the visitor centre before the race.

Scenic view: Above and below, shots from the course.

Home run: This way for the last few yards to the finish.

Final burst: Crossing the finish line. 

Breathe easy: Breath hangs in the air at the end of the run.

Marking time: waiting for barcodes to be scanned to log your time.

Rest pace: Easing off after the run.

Sunshine glory: The sun shines on a successful event!

Killer hills entice you back for more

Equipment check: Making sure everything's OK before the start.

Event: Milford Mashup 10K
Location: Cannock Chase, Staffordshire
Date: 15/10/16

WHEN the race info came through from Mash Running about their Milford Mashup 10K, it described the event as a trail race ‘with a very steep and uphill start’ and then added ‘the rest of the course is undulating.’

Anticipation: Getting ready
for the off!

Undulating! The word has a soft gentle feel to it. You can imagine running along some grassy track whose elevation changes so smoothly that you hardly notice the difference.

These Mash Running guys – Mark and Ash - must be made of stern stuff, however, because if the Milford event, on the spectacular Cannock Chase, in Staffordshire, was their idea of ‘undulating,’ I’d hate to experience what they would regard as ‘hilly!’

This run was a challenge and a half.

• Gary Wickett, on the Mash Running Facebook page described the hills as ‘brutal.’
• Russel Breeze called the event ‘more challenging than ever!
• And Rebecca Jane Fisher, who posted a photo with a rather attractive set of medals for the whole of this year’s (2016) Mash series, felt it was a ‘tougher course than last year!'

To be fair, the race details did say to expect uneven ground, holes, water, mud and steep downhills. A glance at the route profile gave some idea of the lay of the land. And I guess ‘steep downhills’ might have suggested that there were one or two uphill slogs as well. 

Calm before the run: Runners and spectators meet up.

But it's the terrain that makes it, and this was a fabulous event, with a challenging trail through breath-taking scenery.

There was the usual camaraderie and friendly banter mixed with excitement and anticipation as runners gathered at the start. The grassy Milford Common and wooded hillside hinted at the delights of prime forest and heathland that were to come.

Over 300 hundred runners funnelled into the trail under the shaded canopy of leaves at the exhilarating uphill start.

Testing, testing: Trying out the 

slope before the race.

Breathing was already strenuous before the summit was reached. But it set the tone for the rest of run.

One hill in particular had virtually everybody walking – if that’s the word – accompanied by occasional grunts, coughs, splutterings and gasping comments along the lines of: ‘By ‘eck, this is tough!’

If the uphills were cruel on the quads, the steep descents tested the whole body. There were some speedy downhills with uneven surfaces, requiring balance and pretty nifty footwork. One or two runners completed the race with ‘wounds’ of bloodied knees and battered shins.

Offsetting the demands of the uphill/downhill sections, however, were the relatively gentle (and, yes, undulating) heathland trails overlooking the stunning Cannock Chase. A bright, low October sun in a misty blue sky highlighted the grasses and evocative autumnal trees spreading colour across the rolling vista.

It was an uplifting, inspirational, experience. In those moments, there was absolutely nowhere else you would rather be. You were simply there, in a kind of glorious dream, your body moving through, and at one with, nature. Cue the soaring violins!

Scenic view: Marshals at the ready - you can just about 

spot them - on part of the course. Picture: Jackie Trevitt.

Of course, you were quickly brought down to earth again – or should that be water? – with crunching gravelly surfaces, squishy muddy patches and a couple of brooks to negotiate, either by braving the water itself (and making a great splash in the process), or crossing via stepping stones, and hoping you don’t lose your balance!

I had the pleasure of teaming up, spontaneously, with a running buddy, Keith Trivett, from Stokefit. We just happened to be moving at about the same pace and, having started near the back of the pack, eventually ended up doing most of the run together, which was handy. Though I did warn Keith not to slow down, as I was using him as my pacer! (No pressure, then!)

Keeping pace: That's me on the right - the old haggard one
with headband - with my 'running buddy' on the day, Keith
Trivett,  in red, from Stokefit. Picture: Jackie Trevitt.

So thanks for keeping up that pace, Keith!

My first-ever trail race was with Mash Running’s Chase Challenge back in June (18^th). My ‘training’ – running along some woodland paths – in no way prepared me for the realities of the 'ordeal' that I was to encounter, other than it was ‘off-road.’

This time round, I was joined by my sister Kath and niece Tash, undertaking their first-ever trail race, and my niece’s boyfriend, Mike.

Brother-in-law Paul was also due to take part – but had to opt out, due to an Achilles tendon injury. Ouch!

Never mind, Paul. Save your legs for next time!

This is part of the appeal of running in general, and trail running in particular; it’s a great atmosphere, and something family and friends can take part in – though not a good idea to simply slither off the couch and attempt a Mashup without being sure you can cope with the demands. It’s not exactly a ‘stroll in the park!’

Family fun: Me with sister Kath, niece Tash and 
Tash's boyfriend Mike. Picture: Paul Pearce.

Mash Running stage friendly, well-organised events. The courses are clearly marked out – and, as always, the marshals are brilliant, giving their time so that others can enjoy the sport. They sparkle with enthusiasm, have a ready smile and are tirelessly supportive and encouraging. So a big thanks to the volunteers!

Without them, such events would not be possible.

Trouble is, these trail runs become addictive. I’ve now done three in all.

I must admit, despite my aching legs, I’m tempted to follow Rebecca’s lead and go in for ‘the whole set’ of Mash runs in 2017. I’ve signed up for the Chillington Half next May.

Dates have yet to be set for the other events.

I shall have to give it a bit more thought, check my diary, see how the old knees are doing etc.

But one thing’s for sure, the hills will still be there . . . undulating . . . waiting!

Find out more

Ready to run: All set to 
spring into action.

Fancy giving trail running a whirl? Or signing up for a whole series of runs? Here are some links that might be of interest:

• For further information, visit Mash Running
• Martin Russell's video at the start of the Milford Mashup.
• Cannock Chase forest

Further links to tips on trail running

• 6 Things Every Beginner Should Know Before Trail Running
• The Trail Runner's Guide To Fast Downhill Running
• 12 Trail Running Videos Guaranteed To Get You Motivated And Out The Door
• 12 Expert Running Tips

Run fun: Mash Running's 2017 line-up.

More snaps from Saturday

At the ready: Runners wait at the start and (below) 
the Mash team wait at the finish.

Ready to go: Last-minute check before the run begins.

Into the forest: The trail sweeps round and up into the shaded canopy
of trees at the start of the Milford Mashup.

En route: A marshal (and dog) wait for runners on a section
of the trail. Picture: Jackie Trevitt.

Facing up to duck feet!

Arrival : Early morning sun pushing through the chill as runners make
their way to the start of the Massey Ferguson Easter 5 in Coventry.

I LEARNED something startling at the weekend – I run like a duck!

No, I don’t have flippers at the end of my legs. But I might just as well have.

My feet point outwards, giving my running stride a waddling, tippy-toe sort of action.

My baggy running trousers didn’t help. They made my legs appear even bendier.  I looked like something out of a Disney cartoon.

While this dented my fantasy that I was running quad-to-quad with the elites in my virtual ‘Team Farah,’ it has proved useful.

My ‘style’ was captured on a snippet of video taken by my wife on her mobile phone.

Line-up: Participants - and dog! - wait to register for 
the Easter 5 Race at Coventry's War Memorial Park.

I was taking part in Massey Ferguson’s 5-Mile Easter Race in the War Memorial Park, Coventry.

The buckets of rain the previous evening thankfully held off. Although it was blustery, with a chill in the air, the sun was pushing through and it proved to be a great morning. You soon warm up once you get going!

The course had to be revised at the last minute because travellers had settled on the car park which had originally been part of the course.

With no fuss, the organisers re-routed - it ended up slightly over the 5 miles - and all 272 runners were soon on their way. Response to the event, and the way it was organised, has been fantastic.

KEEPING A STEADY PACE

Ready: Waiting for the off!

This was my first event of its kind and while I may have a ‘duck’ running style, I’m no spring chicken (sorry, couldn’t help it). I wasn’t even sure I’d complete the course. I set out with a ‘survival not speed’ mindset.

Sharing the experience with my good friend, Jill, and other club colleagues, was helpful. Running with others gives you a real boost.

But setting off too quickly can be a costly strategy, paid for by suffering fatigue later in a run. It’s easy to get swept along in the excitement, and try to keep up with those who can sustain the effort.  I resisted the urge to go faster, and kept to my own steady pace.

In the event, I was happy with the result, and thankful simply to have crossed the finishing line!

I especially liked the lovely medal, complete with its two little running Easter eggs in the design.

My technique, however, is a different matter.

The duck approach needs attention!

DEVELOPING GOOD FORM

Keeping warm: Preparing to move!

There is some comfort in the fact that, as Bob Glover points out in The Runner’s Handbook, ‘every runner has his or her own form.’ You only have to watch a parkrun to realise there are as many different ways of running as there are runners. There’s even a wide range of styles among the elite.

But form is important because, among other things, it can make better use of energy, improve performance and alleviate or prevent injury.

In my case, even just making it look a bit more elegant would be an improvement. I've found inspiration in this short video analysing Kenyan Moses Mosop’s running technique and video clips of top women’s running technique in the Boston Marathon 2013. 

I had cause to visit a physio last year, and he said to ensure my feet were pointing forward, so that my body was ‘aligned.’

But here’s the rub. I thought my running form was better. I know in the past my left foot has tended to point outwards. But despite what I believed, I didn’t realise how much both feet twisted out when I ran.

My wife’s video has provided a more objective look at my running.

PLANNING NEXT STEPS

So - next steps? 

Final words. A quick review of 
details before the start.

Three key ones:

      STEP ONE:

      Try to run with feet pointing forwards!

      I've already put this into action. Last night I went on a delightful Easter Monday run (followed by Easter egg hunt) with RaceFit organisers Angela and David McKay and members of Massey Ferguson Runners. Big thanks, Angela and David!

I consciously thought about where to place my feet, and used road markings etc to help.

It felt awkward, but I need to persevere.

STEP TWO:

     To continue – and improve – overall strength training.

Weakness in one part of the body can have a detrimental effect on another, so general strength training to ensure all parts are working together benefits overall performance

Apart from my usual ‘regime,’ I’ve started taking part in The Running Bug’s challenges. I recently completed a 30-day Squat Challenge and am currently part-way through a 30-day Abs Challenge. I don’t know exactly what it’s doing at the moment, but it doesn’t half hurt – so must be good!

I’m also considering Jordan Metzl’s Ironstrength Exercises, which can be found in his book Running Strong. But that’s something that needs to be scheduled in.

Much as I dislike being in front of the lens (I prefer to be behind it!), I’m planning to make more use of video as well.

STEP THREE:

Made it! Me with my friend Jill
sporting our finishing medals!

Running a marathon is not on the horizon yet, but I’ve signed up for the Cannock Chase 10k (August 8) and am looking at the Lichfield 10k (September 11).

I’ll never be as fleet-footed as the stars who whooshed past to complete the Easter 5 in under 30 minutes. In the case of the first two finishers, Alistair Smith and Oliver Paulin, both from Coventry Godiva Harriers, this was with times of 27:36 and 28:40 respectively. Takes your breath away just thinking about it.

But hopefully, especially for the undulating and apparently ‘challenging’ off-road terrain of Cannock Chase, I’ll be more gazelle than duck! Or perhaps mountain goat would be appropriate!

Whatever the animal, I can’t wait to experience Staffordshire's scenic Chase, where I can try out more 'forward surge' than lop-sided waddle!

How 'resting' opened my eyes

Thin Coloured Line: Runners putting their best foot forward on a 

parkrun - observed by a few feathered onlookers!

THINGS work in mysterious ways.

Although this blog’s called Can Run Will Run, when I originally drafted this post I was not active because of injury. A touch frustrating, given the blog's title. Yet the ‘resting’ opened new perspectives on the amazing world of running.

It became even more interesting and exciting!

First, I volunteered at my local parkrun, and continue to do so.

parkrun is a weekly event across the UK (and other countries) where people of all ages, shapes, sizes and skill levels gather at 9.0am on a Saturday morning to run a 5-kilometer course.

I'd intended marshalling at some point, but completed more - and sooner - than I might otherwise have done. This even included volunteering on Christmas Day and Boxing Day! What festive delight!

So far I’ve been Marshal, Tail Runner, Funnel Manager, Number Checker and Finish Tokens Support.

These roles have meant:

Waiting to run: From the
Tail Runner's point of view

 Marshal - standing at points around the 5K course to cheer runners on, help them to follow the route and make sure they’re ok.

Tail Runner – following the last runner around the course, to both give support and to let themarshals know when everyone has completed the run.

Funnel Manager – helping at the end, when runners cross the finishing line and move down the cordoned-off ‘funnel’ to have their time recorded.

Number checker - recording any discrepencies that may arise between the timer and the numbers given out.

Finish Token Support - the Finish Token person hands out tokens to all finishers in the correct sequence. The role can be assisted by Finish Token Support. As the parkrun website explains: 'This role calls for nimble fingers and grace under pressure.' Not so easy on a cold morning with fingers like icicles!

There are several other roles as well.

Everyone has their assigned task, yet all work together to ensure the event runs smoothly. The parkrun team are extremely helpful and supportive. It’s a great atmosphere.

Standard bearers: Members of the Massey 
Ferguson Runners Club at Coventry parkrun.

parkrun, which celebrated its 10^th anniversary in 2004, is one of the most positive community events going. You can keep fit at your own pace in a friendly and encouraging environment. But if you want to compete – with yourself, if nobody else – you can do that as well.

If you want to find out more, and how you can be involved in your own event, see the parkrun website at http://www.parkrun.org.uk/

My second new experience was booking in to see a physio.

This is something I never dreamed I’d be doing.

Yet it highlighted the wonderful complexity of the body, and the amazing process of running, where numerous factors –  fitness, breathing  stride length, posture etc – all come together, hopefully, in fine balance to achieve the desired result.

My 'encounters' meant enduring some prodding, poking, pommelling, twisting, turning, stretching, balancing etc, not to mention the rigorous exercise regime between sessions.

But the prospect of my body, and crucially, my running form, being in better shape than it was before (though, admittedly, this wouldn’t take much!!) made the effort and any ‘discomfort’ well worth it.

Warm up: Runners stretch and chat before the parkrun.

The visits brought home some messages:

• You have to take things more carefully (slowly!) than you might realise. In the longer term, that’s more satisfying – and less painful!

• As a relative newbie, I think I’ve possibly been one of those ‘too much too soon’ runners. Or perhaps my form has not been good. Or maybe it's a mix of both.  You have to 'listen to your body' and understand your limits. But you don’t necessarily know what your limits are until you reach them. At least, I didn’t!  You don’t feel too bad at all – until that little devilish pain decides to strike when you least expect it. And then, of course, it can be too late. The damage is done.
• With the help of my physio, I undertook the slow and steady - and more sensible? - road back to running. It's certainly made me more appreciative of what's involved.

• I’ve developed even greater respect for runners generally, and those who take part in parkrun in particular. And this is not to forget the organisers and volunteers, many of them runners themselves, who make it all happen.

Now I'm back on track and aiming to improve my PB - though this time, hopefully, with a little more wisdom and restraint!

Overcast fun: Even a wet, grey morning
 fails to dampen the spirits of parkrunners.