Winter 2016 Edition Newsletter Founded by Caitlin Limmer 2012

OUR YEAR 2016

You have SHONE AS INDIVIDUALS. You have climbed mountains.

You have helped each other achieve. You have walked on fi re.

You have supported each other. You have swum in the most heavenly open water.

You have had SO many laughs together. You have challenged yourself with triathlons, duathlons, chocathons! You have made so much money for our club charity. You have been a massive part of breaking Guinness World You have helped make the return of The Cabbage Patch Record. 10 a memorable day for all of us. You have made cakes that would put The Great British You have once again brought sunshine to The Turks Head Bakeoff to shame! 10k when rain was forecast. You have shared things with each other that have helped other people to come to terms with and realise that they You have “supported” Zabra – by donating around 2,000 are not alone. bras this year. You have giving cheek swabs to help potentially save a life. You have stood with me and raised awareness and money for MDS at Tesco. You have supported local businesses that have in turn supported us. You have run next to each other; helping, encouraging, making each other laugh when you are fi nding both life You have organised runs with each other. and running hard. You have got a bit tiddly together … whenever we have You have supported each other through births, marriages something to celebrate or just because it is a Sunday night. and deaths. YOU, TOGETHER AND INDIVIDUALLY ARE UNIQUE You have brought car loads of food for Richmond Food Bank. BEARCATS. I don’t know quite how we have what we do, I can only put it down to YOU.. You have shown each other that anything is possible. Caitlin Limmer You have run 1 mile to 100km. Founder of The BeaRCat Running Club

THANK YOU TO OUR SPONSORS AND SUPPORTERS

Follow the BeaRCats... WINTER 2016 EDITION 2

IN THIS EDITION ACHIEVEMENTS 03 Operation Norris McWhirter October Written by Jessica Parker Great Scottish Half - David Knox Royal Parks Half - many BeaRCats took part 04 The Real Reason We Run? Written by Craig Bruce Dublin - Paul Branch and Laura Tanner Bournemouth Marathon - John Rose 05 Pictures from Cabbage Patch 10 Trick or Treat 10km - Jon Lear 08 Grim Reaper - My 100 Mile Ultra Leicester Half - Roger and Emma Smith Written by Matt Griffiths - Fatima, Esther, Julie, Lorraine Gay and Mel Thomas Lincoln Half - Laura Tanner 11 The Running Legends Series #4 Jo Pavey - This Mum Runs Battersea Park 10km - Laura Tanner Written by City Runner Kingston Breakfast Run - Laura Tanner and Jon Lear marathon - Lorraine Ross 13 Pictures from the BeaRCats Cabbage Patch 10 - many BeaRCats took part 4th Birthday Team Margot 10 - Lorraine Ross 14 Q&As Bedford Autodrome Duathlon - Leigh Schvartz 15 Thames Path Ultra Challenge River Thames Half - Gareth Coombs, Alun Thomas, John Reese and Luke Ashworth Written by Andrew Kew and The BeaRCats 4th Birthday - many BeaRCats took part Bridget Hunt with a special Special mention to Andrew Kew and Susan Hare on being awarded quote from Moni Lau the BeaRCat members of the year. November 16 Why I run? Wolf Run - Edina Bye Featuring Paula Wray, Olivia Wray, Mo Muddy Run - many BeaRCats took part Jane Willoughby, Deb Branch Bushy Park 5km Santa Run - David Knox and Paul Branch Bushy Park 10km - Anna Bogunovic and Laura Tanner 18 Strawberry Hill Preschool Special mention to Rob Duddy on 150 Parkruns Written by Lisa Neagle Special mention to Candice Goddard on 200 Parkruns December Our next Newsletter with be available in Putney 10km - David Knox Summer 2017, if anyone would like to contribute, please send me your Princess Alice Hospice Santa 5km Run - Madeleine Menzies Racionzer articles/pics asap. BeaRCat Xmas Run - many BeaRCats took part Hogs Back Road Race - Mel, Alun, Bernie, Gareth and Lorraine Gay Editor in Chief: Caitlin Limmer Articles: Contributed by BeaRCat members Designer: Gareth M. Coombs @ GMCdesign

Big apologies to members if you are missed from any of the articles within this Newsletter, we are an ever growing community and it is so hard to remember when you are all achieving brilliant things.

The BeaRCat Newsletter is available 3 times a year in PDF format; Summer, Autumn and Winter.

Your comments and feedback for the Newsletter are greatly appreciated and anything else associated with The BeaRCat Running Club. If you would like to contribute to future editions, please email your articles, pics, news, your achievements or anything else you would like to share with the BeaRCats to Caitlin [email protected] or Gareth [email protected]

The BeaRCat Running Club founded 2012. WINTER 2016 EDITION 3 OPERATION NORRIS MCWHIRTER Written by Jessica Parker

In the last BeaRCat newsletter I was Our first lap was ridiculously fast, ‘he’s done a poo, what do I do?!’ the just about to attempt to break the I think we’ve all done that setting off sudden arrival of members of my choir Guinness World Record for the fastest to quickly thing in a race. You’ve been at the dark corner singing S Club 7 10km hula hooping. In this newsletter hanging around for ages and when songs (or was it Steps?) because I’ve actually done it! you eventually get to run, you really it was the only thing they could go for it! On top of that, we’d done all remember the lyrics for, Susan telling There were so many BeaRCats there our training in Old Deer Park where me off for singing along, one of the on the night that I probably don’t the ground was really rough, it sloped students saying I was a ‘legend’ and need to tell you anything about it, but and there were a lot of curious dogs all the general silliness of running just in case, here’s the rundown on around. We hadn’t done any training around a track 25 times with a what was a crazy evening. on the track, so a lovely flat, smooth hula hoop. surface was such a treat! The first worry was the weather, Eventually we got to the end and it had been up and down for the So the endless laps went on, cheers broke the record by 13 minutes. as we went past the bar, more previous two weeks and training had It was a massive relief! cheers from the supporters corner, been difficult. I knew I could cope encouragement from the timekeepers, Thanks to Scott and Alun’s sweep- with rain but what I really didn’t want then I’d always nearly drop the hoop stake and all the generous prize givers was wind. One memorable training (no idea why!) then deathly silence as and everyone who paid to come and session in strong wind left me in we went round what came to be known watch, we raised over £1200 for despair, gusts kept moving the hoop as ‘The Dark Corner’ and on it went. Moorfields Eye Hospital, which and I had to stop every few steps to was far more than I ever expected. stop it falling down. I think if it had Apart from the half way mark when St Mary’s even let us have the track been windy on the night I wouldn’t I got a bit fed up, it was all pretty for free for the evening which helped have broken the record. funny. Moments that stick in my mind enormously. are, Donna running around the track Actually the weather was prettywarm covered in fairy lights, the arrival of All in all it was a great evening. with just a bit of drizzle, so not too bad. the three gorillas, Bessie, who was Am I glad I did it? Yes! Would I do it looking after our dog, shouting again? DEFINITELY NOT! The best thing about the whole evening was the unbelievable amount of support. Loads of BeaRCats, friends, family and a whole bunch of students from the Uni who were sitting outside the bar and soon got involved.

So with my official timekeepers, Moni, John and John ready, we set off on our 25 laps. I say we because I had my trainer/pacer/ boss, Susan, with me all the way. I also had loads of BeaRCats for a good few laps and some extra pacers, Susan, Anna and Maja, it was great to have all that company. WINTER 2016 EDITION 4 THE REAL REASON WE RUN? Written by Craig Bruce

As I’ve previously mentioned to some, On top of this, finding my knee I somewhat stumbled into running needed a long wait for a surgical slot, late in life. I’d never been big on delayed by freshly raised concerns exercise or sport, and my first gym over my blood pressure, and the with- membership didn’t hit my bank drawal of my endorphin fix - I broke. account until mid-30s. However, I was I wound up on anti-depressants and (I thought) bitten by the running bug seeing a therapist. - escalating from boring times spent on a gym treadmill, through 5km runs The two years since that time have in Marble Hill Park, to ‘real’/officiated been up and down, and I’ve felt like 10km races onto half . a different person. I’d been advised During this journey I found the bestest that my knee had ‘stage 4’ arthritis little running club I’ve ever known, (i.e. in places it was bone on bone nestled in my local pub and only a with no cartilage) and as such should minute from my front door, and made avoid any high impact exercise such friends who spurred me on to greater as running ... or skiing/snowboarding things. My running story came to a (my usual escape during the lows of crescendo, as known by a few of the winter). An almost exercise free life original Bearcats, with the culmination has led to, unsurprisingly, weight of 1000km run over a period of 10 gain - all complicated by almost a months, when the cartilage in my left year out of work. knee tore halfway through a BeaRCat This summer, and a new job, gave run in Richmond Park. me the opportunity to start walking What isn’t known by many is what a mile to and from work on a daily However, during the run I took the happened next… basis, where I was pleased to find time to look at the beauty of the I no longer experienced random aches river and to dwell on the fact that Turns out the running bug is actually in my knee. But fitness still far from I could have been lying on my sofa a number of things, but a HUGE part being within my grasp. watching pointless TV like so many of it is endorphins. I was a junkie and other Sundays, and I realised I was At the weekend I found myself didn’t even know it! Unfortunately amazingly glad I’d pushed myself feeling pretty low - going through for me, I found this out at the worst out of the door, the time didn’t the motions of housework that I’d put possible time. I was having a very matter (so much). stressful time at work, seeking a off for too long, and generally trying promotion, whilst a long commute to tidy and declutter. I came across led to long hours and missed social my running shoes (with a top and commitments. I was also, very painfully, shorts beside) whilst doing this and forced to admit that a long running decided I’d say sod it to the ‘dont run’ relationship that I had hoped would advice and just see what I felt like. move to the next level, was actually I felt awful is the answer - I didn’t over, leaving me distraught. even make it to the second km before I took a break and started walking. I was covering a familiar 5km route and found it was very much walk/ run, a mix of being unfit/out of breath and my head telling me I couldn’t do it. I plodded on though, finishing just 4mins short of my best ever time... for 10km... double my best 5km time. WINTER 2016 EDITION 5

A GREAT DAY AT THE CABBAGE PATCH 10 WINTER 2016 EDITION 6

A GREAT DAY AT THE CABBAGE PATCH 10 WINTER 2016 EDITION 7

A GREAT DAY AT THE CABBAGE PATCH 10 WINTER 2016 EDITION 8 GRIM REAPER - MY 100 MILE ULTRA Written by Matt Griffiths

There were about 163 runners Winding lanes, a disused railway, The cramps spread from my legs into alongside me at the start of the Grim grassy fields and muddy forest tracks my arms and across my torso - a classic Reaper Ultra. Most of us were nervously lay ahead. The route curled its way sign that I was getting dehydrated. shuffling around and fiddling with our across low rolling hills. equipment. There were three races I could feel the negativity flooding starting at the same time - a 40 mile, It soon became quite warm. The sun into my mind. A voice was telling me a 70 mile and a 100 mile race. beat down on us - especially on the that this was the end of my race, that more exposed paths and lanes. It was I was doomed to failure and I would The runners were a mixture of teams a relief to run through the shaded have to pull out. Luckily I listened to and solo runners. In my category forests, under a thick canopy of the other voice, the one that was there are 24 runners attempting a green leaves. telling me to diagnose the problem solo 100 mile run. and come up with solutions. I kept sipping on my electrolyte, The distance consisted of the same sucking through a plastic straw that With 30 miles behind me I stopped at 10 mile loop. I would have to run that protruded from my backpack. I had my tent. This gave me time to eat a loop 10 times, throughout the day, salt tablets that I took every hour or pot noodle, take on more fluids and into the night and finish the following so. I had gels, chocolate and sweets change shoes and clothes. morning within a 26 hour race cut to top up my energy. off time. The cramp disappeared and, by The first 10 mile lap soon passed and carefully regulating my hydration and The clock would start at 09:30 Friday I set off on my 2nd, enjoying the nutrition, I would be cramp free for morning and would stop at 11:30 on freedom and the scenic course. After the remainder of the race. Saturday. the second lap I was feeling over- heated and had salt streaks down my The heat had also affected some of There is no back up crew, just me and cheeks so I topped up my electrolyte the other runners and I heard from my tent and stacked inside was all pack. I also stopped in my tent for the race staff that several people the equipment and sustenance that 5 minutes where I changed my wet had dropped from the race. I would need! sweaty socks, gulped down coke and Over the next few laps I got into coconut water and crunched on crisps. It was 9:30 am but already the sun was a routine. Every second lap (every up and the temperature was climbing. Sometime approaching the end of the 20 miles!) I would stop at my tent - It was going to be a warm day! third lap I started cramping up. It was frequently changing into fresh uncomfortably warm and the humidity clothes and making sure I ate and The gun went off and the eventual was stifling. drank properly. winner of the 100 mile race disappeared ahead in what seemed like a cloud of dust, his orange shirt fading quickly into the distance! The rest of us were more sedate. I jogged initially and gradually sped up to find my long range, sustainable pace.

I had chosen not to wear a running watch. I was running on feel and just had a regular watch so I could keep an eye on the time of day (and night!).

The setting was in the magnificent grounds of Grims Thorpe Castle. WINTER 2016 EDITION 9

The front zip of my rucksack, through My water filled shoes, coupled with In the early hours of the morning, the constant rubbing, was starting to wear friction started to give me blisters. I rain stopped. The night air was still away the skin on my chest. I dealt stopped and taped up 3 or 4 blisters and there wasn’t a breath of wind. with this early and the staff in the to prevent them worsening and, The dampness hung in the air medic tent taped up my skin to create before the next lap, the medical staff and droplets clung to leaves and a barrier. Another problem was solved helped to dry and bandage my feet as vegetation and sparkled in my and I had no further irritation from I sat and chewed on more noodles. reflected torchlight. my pack. The race staff and medics were My tired mind was starting to play With the help of my routine - the friendly and supportive and gave tricks on me and the glistening grass miles and hours slipped by and by the runners lots of encouragement. beneath my feet turned into a carpet halfway (at 50 miles) I felt good and of soft white snow. was on top of my race. I learnt that I I quite often came across runners on was in 4th position and seemed to be the course and would usually slow I ran down a gravel path into a small gaining on the 3rd place runner. down and have a chat. There was river valley and noticed several white some suffering going on out there. circles of varying sizes - one on top of Some of the 40 mile runners were each other. I was in a dream like state One chap was badly affected by completing their races and several and, in a stupor, I tried to process nausea and hadn’t eaten anything for times I saw them finish. For me, what I saw. The shapes came alive, hours. He was a few laps behind me, as they celebrated, relief on their twisting and melting together and knew he wouldn’t make 100 miles faces, I had to set off again to start suddenly I was looking at a group of within the time limit - yet he still another lap. snowmen! They were various sizes forced one foot in front of the other, and huddled together in a silent family The light was starting to fade so I shuffling forwards. There were people group - watching me approach. changed into warmer clothing and with injuries and aches and pains. with nightfall the heavens opened A support vehicle patrolled the paved As I got closer the Oluf scene before and torrential rain drenched me. sections of the course and I saw at me dissolved into a pile of freshly I changed into running shoes that least two runners, looking defeated, cut timber. The pale cross sections I had equipped with extra grip by climbing into the back seat - to be of felled trees, stacked one on top of screwing metal studs into the soles. ferried back to the start area. another, had reflected my torch light Conditions underfoot worsened. The My general mood was positive and created the illusion of snow. paths through the woods became water although I had a few dark moments. The soggy ground and moist air logged and there was a particularly Blisters seemed to be under control brought the frogs out. There were steep uphill section that turned into but once, as I transitioned from steep literally hundreds of them along the a mud slide for the unwary. My extra muddy slope to Tarmac, I felt a blister route. They eyed me silently as I grip helped me to drive myself up to on the ball of my foot burst and the stumbled by. I tried my best to avoid firmer ground. Some of the flatter searing pain made me gasp. them but there were casualties along off-road sections turned into a heavy the way and I could tell that other wet clay that clogged the underside I sat on a log, the heavy rain running runners had left their own bloody of my shoes and the ruts in the down my neck in rivulets, as I fumbled footprints. disused railway track quickly filled around in the darkness strapping another plaster to my foot. into puddles that I splashed my way Close to the end of a lap in the darkness, through. I pushed myself forwards, I completed lap after lap in the black- as I marched up a short slope, I caught following the pool of light from my ness but by this stage I felt I knew movement out the corner of my eye. head torch. every twist and turn in the course. I moved my face to the left, along I would come across familiar gnarled with the searchlight on my head, and tree trunks and solitary boulders, that the beam caught a little grey mouse loomed into the light of my head lamp. - we both stopped in our tracks. WINTER 2016 EDITION 10

The mouse sat up on its haunches, I felt a wave of emotion. I knew I was I had ran, stumbled and hobbled my mesmerised by the light,it’s nose going to survive this! Soon the sun way across 100 miles of difficult twitching and we silently stared each was clear of the horizon, the fog had terrain. It had taken me 23 hours and other out. It was like a moment from burnt away and I was running under 30 minutes to do this. the Gruffalo. The mouse pretending a clear blue sky. It was my last lap not to be scared for I was the big bad and I just remember feeling exalted. I finished in 3rd position and out Gruffalo. I was not so bad though as The fatigue and pain seemed to drain of 24 solo 100 mile runners - only the sudden appearance of the mouse away and I beamed when I saw the 7 managed to finish within the had made me jump. After a short finish through the trees. The last 26 hour time limit. Perhaps this while we both moved on our own 200 metres was along a tarmac lane shows how difficult a task this separate ways. that led directly to the castle gates. really was. Just in front of the gates was the I saw more runners finish their 40 finish line. Either side of this road were My body was, apart from a few mile and 70 mile races. I moved into the pitched tents of the runners. A blisters and scrapes, in one piece and 3rd position. With eighty miles in my number of people were sitting outside for that I am grateful. It is difficult to legs I finished my last pot noodle, their tents, sipping hot drinks and describe how hard this was in words, munching their breakfasts. stood up and hobbled into the or come close to explain how deep I darkness to start my 2nd last lap. As I ran past, trying to finish strong, felt my body sink into fatigue. It was cold and I was tired. claps and cheers of encouragement There were also moments, amid the A voice was screaming at me to return broke out among the tents. This spurred rain, the blood and the mud that I to the camp, to sit down and lay down me on and I kicked into a run with felt euphoria and that is also hard to beside the fire. That was the closest renewed energy. I turned the corner explain. What I do know is that all of I got to quitting but the positive side and, arms in the air, I crossed the me worked together and it was my of my brain won through. I had come finish at (what felt for me!) a sprint! body, my mind, my heart and my spirit this far, I knew I could do it. I had done it! I had completed my first 100 mile race! that got me through.! It was getting lonely out on the course now. A lot of the 40 and 70 runners had finished and dotted across the landscape were us solitary 100 mile souls, battling with our demons. The inky blackness gradually turned into grey and as tendrils of mist curled around the lakeside, the breaking of dawn approached.

I could hear the calls of distant wildfowl stirring across the lake as the sun burst over the tree tops, it’s orange glow warming my spirit.

Top: Grim Reaper Ultra Marathon finisher Bottom Left: The morning briefing Bottom Right: The Course around Thorpe Castle WINTER 2016 EDITION 11

THE RUNNING LEGENDS SERIES #4 JO PAVEY (THIS MUM RUNS) Written by City Runner

“Come-back races? I’ve had more than The message in the title reminds me a few, but the night of 10 May 2014 of another phrase that BeaRCats will was the ultimate long shot. I was recognise... ”People first; running a running in the 10,000m National close second”. Championships – the “Night of the 10,000m Personal Bests” a trial Sports fans and runners may remember for the European Championships in Jo as the long-limbed, high-socked Zurich that summer... I was a forty- athlete who ran at four Olympics year-old mother of two who had including the London 2012 Games, given birth eight months before. I always seeming to flirt with the trained on a treadmill in a cupboard podium, repeatedly finishing fifth. by the back door and I was wearing Then, in 2014, after a long career a running vest older than most of blighted by injury, she finally made the girls I was competing against. it, taking a Commonwealth bronze Was I crazy?” in a hard fought 5,000m race. This was quickly followed by the crowning Now it has to be said that City Runner glory, a European gold medal in the is not exactly big on reading books. 10,000m at the age of 40, making her This Mum Runs However, time can certainly be found the oldest female European champion for a good autobiography, especially in history. All of this, only 10 months when the autobiography has a after giving birth to Emily, her sporting background where “against second child, via caesarean section. the odds” achievement is a central Overnight, Jo was christened “Super- The book opens with an everyday theme. I particularly liked the title mum” by the media and became a life story later in Jo’s running career of the book as it effectively places poster girl for defying the ageing which involves her forgetting her motherhood ahead of Jo’s running process and for “how to have it all”. club running vest and having to passion, a central tenet of the book source a very old junior club version as you progress through the pages. Jo credits her reversal of fortune on as club colours had to be worn in this The core message of the book is how becoming a mother and all the nappy particular trial. Husband and coach balance in her family life allows her changing, sleep deprivation and Gavin (“Gav”) helps out by digging in to go on to achieve even more than hormonal upheaval that came with to old boxes to retrieve it. The detail when she was intensely training it. Flexibility is her mantra but Jo’s of the story gives an immediate and purely focused on running, story is in many ways the same as insight in to Jo, her family and how in younger years. every mother juggling the demands her life is happily chaotic, balancing of working life with a family; the a “normal” family life and elite sleepless nights, the endless nappy competition running. changing, the fun, the laughter and the school-run chaos. The only Jo was raised in Feniton, East , difference is that Jo is a full-time elite daughter to Bob, an environmental international athlete pushing a buggy health officer, and Linda, a primary on her training runs, clocking up schoolteacher. Her childhood was miles on the treadmill in a cupboard a happy blur of roller-skating and while her daughter has her lunchtime skateboarding with her two younger nap, and hitting the track while her brothers, Matt and Jon, until she “fell children picnic on the grass. in love” with running at school. She joined the local athletics club, the “This Mum Runs” follows Jo’s round- Exeter Harriers, and, with the help of about and long journey to the top her parents who would follow her in and all the lessons she has learned a car to illuminate dark morning and along the way. It is the inspiring yet early evening road runs around school

This Mum Runs by Jo Pavey everyday story of a mum that runs hours, soon began setting records (Yellow Jersey Press, £18.99) and a runner that mums. over 800m and 1,500m. AUTUMN 2016 EDITION 12

Jo lived in Teddington for a period, The “podium moment” can never be gearing her environment to her provided, recovered or experienced. training and there are a number of It is stolen by the drug cheat and can references that Richmond Borough never be reclaimed. Further, there residents will recognise. One of is a risk of lost sponsorship which the big surprises for me was the is the life-blood of an amateur elite early years of injuries which seem athlete. It is a very poignant and to go on for most of Jo’s 20’s, personal insight. Despite the personal around 6 – 7 years. These injuries disappointments, Jo still has hope include arthritis in her big toe, for the future for her sport which is disastrous knee surgery, hamstring remarkable when you read the book inflexibility and a hyperglycaemia and realise how many times known problem, which completely threw drug cheats have taken places from her into the competitive wilderness her, Jo often having to race against and threatened to end her career them again in later events. prematurely. During this period she qualified as a physiotherapist and Jo’s 20s and 30s saw her race in ultimately she fought back, often World and European Championships, ignoring doctor’s advice and training four (five as she has beyond hard. The message I took subsequently competed in Rio 2016 Jo Pavey flying the flag after winning the European from these insightful and graphic after the book was written), pick Championship 10,000m Gold medal in Zurich. descriptions of problems, issues and up a Commonwealth silver, dabble how to beat them was that the road in marathons, tour the world, meet to shiny international and global the Queen and spend winters in Whether on the domestic or championship medals is a long and South African training camps. Kelly international stage, since striking gold tough road which requires utter Holmes often shared rooms with in 2014, her form is rarely discussed dedication (and a very supportive Jo on International duty, toasting without mention of her age, and understanding family). Further, Holmes’s first gold at the 2004 understandable perhaps, given that sometimes you need to relax a little Olympics in with mugs of she participated in her fifth Olympics and allow in the other positives in your cocoa (“The champagne had to wait in Rio and turned 43 years of age life, to help you achieve your goals. until after the second”). in September 2016. This Mum Runs is very easy to read, well-written, What shines through in the pages However, whilst the book is well honest and inspiring. It tells of a is Jo’s utter love of running; that it written (with Sarah Edworthy), running career that was hard won and is a privilege to be running in road honest, open and insightful about is cherished and also of the beauty races with mass participation, people the highs and lows of her lengthy of “normal life” and how that can running for themselves, clubs and and on-going career, Jo also tackles propel you to greater heights when charities. She has fought to run and the darker topics of athletics drug perspective is obtained. cheats very well. She makes the achieve her Gold and that is to be point that she has personally missed celebrated. There is also advice for City Runner would recommend that out on podium places in her earlier those who want to get in to running you read the book. The moment you career due to proven drug cheats and a mention for parkrun as a great have finished it go to You Tube and standing there with a medal. Written concept to access when you start out play the last two 2 laps of Jo Pavey in 2015 after the recent Chinese running. Watch out for the paragraph winning the 2014 10,000m European and Russian doping scandals were where Jo devotes time to parents who Championships. As you watch her disclosed, the book addresses the run and the fantastic role models that kick again in the final 200m, as you issue head-on from a very personal they represent to their children. It is hear the wonderful Cram / Foster and experienced viewpoint. Where beautifully stated and it is not about commentary and as this remarkable clean athletes are ultimately winning races or medals. It is about 40 year old woman pulls away from promoted to better positions and showing the way and doing the right her 20 something opponent, smile medals after the event as drug cheats thing for health and happiness. at the tears that roll down your face are re-tested, this is clearly not the or the lump in your throat. It is a same as receiving those positions beautiful moment for the ultimate and medals at the time of the event. Mum that runs. WINTER 2016 EDITION 13

OUR 4TH BIRTHDAY CELEBRATIONS ON OCTOBER 2016

CONGRATULATIONS TO ANDREW KEW AND SUSAN HARE ON BECOMING THIS YEARS CLUB MEMBERS OF THE YEAR AWARD

...AND A NEW AWARD FOR ‘NUTTER OF THE YEAR’ GOES TO CHRIS JONES WINTER 2016 EDITION 14

Q I got my fi rst running injury Q I am training for my fi rst Q How do I judge my pace over when training for my fi rst marathon any tips? a long distance? long distance event, how do A So many tips, here are a few. A If you are just looking to complete I stop this happening again? 3 week block of progression of the distance and enjoy it, fi nd a A Often people get over excited mileage with 1 week of step pace that you could have a full when building mileage for say a back. Stretch, the longer the conversation at, if you wanted 10 miler or a half and they make mileage the tighter the muscles to, I am not suggesting that you the mistake of repeating long can get - particularly the IT band do but just fi nd a pace that is runs “I did 8 miles last week, it which is the muscle down the comfortable. If are your going for felt amazing, I will do it again to side of the leg from hip to knee. a PB and looking to push yourself check I can and so as to not lose Introduce nutrition early into faster obviously this rule would fi tness”. The bravest thing to do training to ensure that you know not apply! is to have step back weeks with it will work for you and not make your training and not overload you feel dodgy. Learn to hydrate the body or the mind. The body well from the start, if it is warm Q Do you have a date for needs to adapt and if you pile hydrate every 20 minutes if it Cabbage Patch 10 and on the mileage week after week is an every temperature, not Turks Head 10km yet? something will give and it is often too hot, then every 30minutes A Turks Head 10km will be on knee related in newer runners. or 3 miles which ever comes Sunday 11th June 2017 and sooner. Remember it is just one Cabbage Patch 10 the date day of your life, you also have a is uncertain at the moment as job, possibly a partner/children/ we are waiting to hear from the parents to look after. It is very NFL re dates at Twickenaham easy to talk about nothing else - we are hoping for our usual and if you want your partner to 2nd Sunday in October - so that let you do another one, I suggest would be 15th October but this that you do not talk about it is very much unconfi rmed. every day for 6 months prior to your fi rst one! It can get a bit annoying, so I have been told!

• Brochures • Exhibition artworker • Signage • Logo design • Newsletters Graphic Design & • Leaflets Creative Artworking • Flyers • Menus • Posters m 07930 229570 • Stationery e [email protected] • Typography • Repro WINTER 2016 EDITION 15 THAMES PATH ULTRA CHALLENGE Written by Andrew Kew and Bridget Hunt

The morning started with nervous I knew we had support but it set the jokes, vows never to do this again, a day off on the right foot! We saw “wow - we are going to run an ultra!” BeaRCats all along the route. And “Chris - you’ve got to do this twice what we are doing - you mad, The welcome sight of seeing my brave fool you!” family along the course with changes of tops, coke and sweets gave me a The early start helped with the lift. We even had Gareth running with weather and its wasn’t that far in us for a bit - the BeaRCat support was when I was greeted by John, reading fantastic! Going under the m25 was a his paper, with the BeaRCats sign - surreal moment of “I’m out of London!” - won’t forget that. At points on the run it really was “one foot in front of the other” mind games, but coming round the corner, on schedule for sub 5hrs, to the finish to see jack run to me and finishing the final 500m with him on my shoulders made it unforgettable!

Roll on 100km next September!

Written by Andrew Kew

The Thames Path Challenge was By 40km we were done admiring the beautifully organised and at the start nature and just kept going by the there was real BeaRCat camaraderie. thought of the support crew and what food delights might be waiting for us. I had the best running buddy in Moni. We laughed and chatted through With 5km to go, I recognised Tom the first 25km with lots of BearRCat running towards us. Tom Garrod who support. had run 368 miles non-stop a few weeks ago. Tom, an ultra expert, This support proved absolutely cancer survivor, pitched up to run invaluable as after 25km we had Moni and I in on the toughest part of begun swearing (actually we were the race... the last couple of miles. laughing interspersed with swearing). It doesn’t matter if you run your first 5km or 50km, the last kilometre takes The course from start to finish was FOREVER. stunning. It is a beautiful trail to run and the absence of cars made it a Crossing that line I had tears in my relaxing journey. eyes... we ran with huge BeaRCat love and support. That made it so special for me. CAITLIN MADE ME DO IT!!! I DON’T KNOW HOW!!! Would I do it again? HELL YES. BeaRCats, be afraid, be very, Next year 100km... very afraid. You’ll be next... as quoted by Moni Lau Written by Bridget Hunt WINTER 2016 EDITION 16

WHY I RUN?

I started to think seriously about I could never have If you had asked me running three years ago. A year run without the why I run when I before I had been working in an office BeaRCats. I don’t run fi rst started running on the river in Hampton Wick. A few because it is easy 2 years ago, the of us ran at lunch-time along the river - it is not; but I am answer would have but it was hard for us to get together helped by the support of the other looked something like this - and running alone was not the same. members of my group. The group Because it’s an easy form of exercise When I thought about running again, leaders show patience and guidance. and beats going to the gym a couple of things came together as I love the feeling afterwards, I feel so often happens at the start of a so much more positive. When I Because I enjoy the challenge of new project. The first was when ran my first 10km I was delighted. chipping away at my times I mentioned at work that I struggled I can think clearly when I run and Because I like the feeling of to run alone. My colleague suggested often find solutions to problems. community you get from running running with music. Secondly and Why do I run? Because when I do everything makes sense. with the Bearcats and at Parkrun more importantly, I saw a Facebook post “This is the friendliest running Written by Paula Wray Because it gives me an excuse to get club ever” under a photo of a group out into the fresh air and enjoy our sitting down to a Christmas Meal. wonderful neighbourhood. I thought about all the benefits of And then, 18 months ago, one of my running and the inspirational people closest friends from university was I knew, like Nathan who suggested I started running with the BeaRCats diagnosed with a brain tumour. the music and my dear friend Glynda in September 2015 after my mum The blessing is that she is still with from the Stragglers and decided to had been going for a year. us but she can only get out of her approach the BeaRCats on 6th April house in either a wheelchair or 2014. From day one the support and For me, joining the BeaRCats on her new pride and joy - encouragement was there. Sadly one was beneficial because I am now a mobility scooter. Sunday embarrassment took over and doing weekly exercise along with I left the BeaRCats for six months. being part of a running club that is So if you ask me today why I run, all very sociable and encouraging even of the above is still true. But the main I carried on running alone but I missed when you’re not the best runner and reason I run is because I can. And everyone and needed pushing so I especially when you’re new. When every time I put on my running shoes, returned. doing my bronze Duke of Edinburgh I think about my friend who can no award, running was the physical longer run, and I realise that I am activity (I did for 3 months). very very lucky indeed.

Written by Olivia Wray Written by Jane Willoughby

For those wanting BeaRCat Marathon tops please notify me by 31.01.17

I will need to know your size and what you would like printed on the front and back.

T-SHIRTS £22.50 or VESTS £20.50

[email protected] WINTER 2016 EDITION 17

WHY I RUN?

When I was really The only problem with that the eff ort chocolate which will always be my young I ran because during the running bits got into my favourite and never an eff ort; cycling was told to - being head resulting in my creative side is the standard milk chocolate that younger than my fi nding great excuses not to push I don’t need to think twice about schoolmates meant through the hate barrier. completing; and running is the bitter I was at the back of sweet dark chocolate which as a child the pack... giving rise to avoidance Crunch time - just as running and I you often hate and do everything to at all cost. had found a compromise and started to work together circumstances avoid... but I have come to love and As I got older I ran because I was told resulted in me stepping away from respect and now look forward to my not to - “what do they know anyway” most outdoor activity. Luckily I had next piece. were the type of thoughts in my head someone to suggest coming along to along with “don’t tell me what I can a “running club” one Sunday morning Written by Deb Branch and can’t do”. Of course “they” were last December and promised me right and the frustration of injury they would not force me to run - after injury mean’t that a love/hate and I would feel it didn’t matter if relationship with running emerged. I was last.

Then I got clever and worked out Now I run because I can. I want to that if I took up sports that hid the challenge myself and don’t feel I need fact I was “running” I could trick to compare my running against any- my body into giving it the respect it one else... and I want to help others deserves. A combination of triathlons, fi nd their “yes I can” mentality. I still cross country, and wolf runs was the enjoy combining my sports... and result - as long as I could deny I was think of each phase as a triathlon a running all was good in my world. of chocolate. Swimming is my white

“Don’t be afraid to It’s like a dream dream of achieving The great thing is though it’s a dream the impossible” you can share, with like minded I was walking down people and I’m not just talking about a Dublin street the marathon running. other day, after picking At the BeaRCats you can see people up my race pack from the Dublin City marathon expo. I saw this quote on challenging themselves no matter a sign stuck on a lamppost marking what distance. My “impossible” the final 2 miles of the marathon changes each time I run – whether it route I was to run the next day. is the next marathon, or getting out I got my phone out and took a pic of bed in the middle of winter and of it and posted it on social media. finishing 5km or 5 miler. Having likeminded people who encourage That quote stuck with me, and also the “impossible” of everyone coming kind of defines why I run. along on a Sunday morning is what I have run marathons, not going to say helps me continue to dream. how many, but every time I do, I think wow how did I do it. I can never see a time where I won’t think wow how did I do it – and that Even with planning and training that in itself keeps the dream alive. I do I still cannot comprehend running 26.2 miles. Written by Paul Branch WINTER 2016 EDITION 18

STRAWBERRY HILL PRESCHOOL Written by Lisa Neagle

Rowena Brimacombe and I together We don’t just want a Safeguarding we have 32 years experience in Offi cer, we want everybody trained childcare. Both having a level 5 and to understand what Safeguarding above qualifi cation, our experience means. This way we hope that this starts from motherhood, running will be one area covered to creating

voluntary playgroups and then a great pre-school.M We have recently Visit Strawberryhillpreschool.co.uk a rt in e becoming childcare providers in our been awardeda an Outstanding to fi nd out more about who we and u D r own homes and now together running Achievement awardiv in Safeguarding how we have built our success on e our own pre-school nursery. children with Additional Needs. hard work and caring for the children All that training paid off . in our community. We have many qualifi cations, including

a foundation degree in the Early Years. Our Ethos - Learning Through Play R Strawberry Hill Preschool St. an Pe e te la r’ gh We take pride in our work and aim s is an Award Winning Nursery N R Learning through play helpsd children D H e e ri v v w i a e r l r i b together toy help children lay the D to discover their unique qualities and u R s ’ r t t d o e r n foundations for their future. a characteristics. In our safe, friendly R g r d a M t. S and fun environment all children can Rd ote Our aim!! rthc No expand their curiosity and imagination.

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16 A3 HOW TO GET TO THE BEARCAT RUNNING CLUB

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te I C o I C Directions a c I u s th I m s a d i I y R b l e rtse is H I Che e I r R By Car l I 316 a d I A A n d I I 3 l We are just off the A316 Chertsey Road, turning into C I 0 l C I 0

B d I 4 n I r la o St. Margaret’sI Road and then Broadway Avenue (one way), or N I o tm ic I k s o I e l R youC willI fi nd The Turks Head down Winchester Road. W l I d I Designed and Produced by Gareth Michael Coombs @ GMCdesign . 07930 229570 I I rove S ParkingI on Sunday mornings is free, you can park et’s G t I rgar . I St. Ma M onI Iyellow lines or in residential bays. Rd a I e r I dg ga I Bri I r I e I By Bus t’ I Dr s I vin W l Rd I e tern R K es i I S. W n d I The H37 bus from Richmond/Hounslow also stops c I h I e I s I outside St. Margarets Station.

t e I s I n r o e I r R v A I a d B y I a I Bye Train w I h T d d I T h y R a I e B ne ro I Turn lefta out of St. Margarets Station, walk or run past Tesco, d B I ro Sy I ns Hill I View I Rd I and take the second left into Bridge Road. At the end the I II I C road turn right - you’ll see The Turks Head on the corner. I r I o I w d I n y R I nle I Y A Ke I d I e 3 I n 0 I d a R L 0 I k le I r d 4 M a i I P r I B d o R I d s Contacto details: n ’ I a g r in I y M I K d m 28 Winchester Road, Twickenham, Middlesex TW1 1LF I e R A ne I a to I s C d od I d G Tel: 020 8892 1972 CaitlinR Limmer I r R I o d d I el I w fi I d Email: [email protected] R n Tel: 020 8607 9190 I field ro l I ns a P I aco R B s I Be Email: [email protected] I www.turksheadtwickenham.co.ukd n I o I m I m I ru I D I I I Rd I on I ngt II arti II H II II I Rd I on I ole II Nap II II II II