Introduction

The clocks have gone back and suddenly running may seem more of a chore than in those light summer months.  For many runners, though, this heralds the start of the cross country season and all the challenges and excitement this can bring!  Many club runners will have the opportunity to join in the races for their local leagues, but even those not in clubs will find plenty of opportunity for off-road running in challenging races.  This may sound daunting, but if you haven't done so before, give it a go and you may be pleasantly surprised.  To get you started, have a look at the article on cross county footwear and we have a race report by member Derek Bolton on his experiences in his first ever cross country race.

Louise at GRG
www.GoodRunGuide.co.uk

Cross Country Footwear

In the UK the runner's winter season is often focused on cross country racing especially if you are a club member. Top athletes such as Mo Farah, Paula Radcliffe and Stephanie Twell wax lyrical on the benefits of cross country training and racing...see next months newletter...

However, this article focuses on the best footwear to use for racing on the country. We have basically 4 choices, Specialist cross country Spikes, Track spikes, studs or trail shoes. The choice will depend on the paricular course and its condition but also the athletes preference. Lets go through the choices in detail:

Cross country spikes are unsuprisingly the most popular choice. They have a moderate amount of support, minimal cushioning, removeable metal spikes and some sole grip. The length of the spikes can be tuned to the surface from 6mm for dry or grassy courses up to 18mm for complete quagmire! Most UK courses will suit 9-12mm. The minimal amount of support can cause some problems in injury prone runners.

Track spikes are similar to the above but tend to be lighter with a smooth footplate, the only grip being provided by the removable metal spikes. Not as hard wearing as the above they are perfect for faster running on dry courses where the athlete copes well with little support and has no achillies injury concerns. It is often said they are really only of benefit for runners quicker than 6 minute miling but i don't necessarly agree as surely any runner would benefit from lighter shoes assuming of course injury does not result.

Studs (or Fell shoes) have fallen out of fashion in recent years as trail shoes have grown in popularity but are a very good option for cross country. They feature minimal support but large rubber lugs on the sole providing a very good grip in the mud but also slippery grass and rock. They are the shoe of choice for Fell running for this reason but also useful for courses which feature a bit of road or tarmac path.

Trail shoes are generally road shoes with a grippier sole although you can get lightweight versions which are better for racing. These are specially developed, of course, for trail running but are fine for less muddy cross country especially where the runner requires more support than the above shoes give. Their increased popularity in recent years means there is a huge choice availaible with all levels of support and grip.

so, summing up, check out your course beforehand either in person, by asking around or on the web and choose the right shoe for you and the course. Saturdays were made for cross country so give it a go!

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Site News

Last month we implemented some major changes to our mobile web applications, which provide access to information and core features from the Good Run Guide site while away from your computer.  We now have two seperate, but linked, applications:

1.  GRG Mobile

This is our main mobile app which provides access to your Training Log, local races and our complete database of hundreds of quality selected running routes and parks around the UK.

2.  GPS Stopwatch

This is now an independent web app that can be used with GPS enabled smartphones to time and measure you runs and cycle rides. Recordings can be uploaded directly to your Good Run Guide Training Log.  We have a set up a separate website to provide more information about this (see side panel for more information).

Both of these web apps can be added to the home screen on a smartphone and run in full screen mode, much like a native app from an app store.

Also over the last month we've added a facility to quickly find your current position in the Member Leagues - a new Find Me button.  With the growing number of Members now joining in with our Member Leagues, this should make it easier to keep check on your league positions.

As always, if you have any feedback about changes to the site or have a suggestion you would like to put forward, please let us know.

League Talk

The Member Leagues have been established for a while now so its a good time to review them. Originally the leagues were very static as your best performance lasted for a year, but now we have reduced that to 3 months we are seeing a lot more change.

Many have put in Member Profiles, which gives us an insight into what Members are up to regarding training. It's clear to note that the more training, the better your performance and higher up the league. Especially true in the age graded leagues where age is effectively taken out of the equation.  Notice how the top three in the age graded leagues run 60 miles plus...now that's dedication! Encouraging to know that along with talent effort brings its rewards also.

In the age graded league, of the top 10, 7 have put in Member Profiles: four do 50 or more miles per week (mpw) including top man Steve Watson doing a daunting 70 mpw. Vicky Bishop bucks the trend 'only' doing 22 as does Adam Fletcher doing a measely 12.  Adam however, does a lot of cross training for his triathalon exploits, swimming, cycling and eeer surfing (apparently great cardiovascular exercise).  Angus Harrington must get a special mention as one of our younger members doing 6 miles per week and we look forward to his progress up from his current position of 9th.  We also note that all the above are members of running clubs. All (except Angus) have been running for at least 5 years confiming what we impirically know that runnners keep improving for a long time after taking up the sport.

Looking at the ladies league, unfortunately only 4 of the top 10 have divulged their details but we can see with an average of 20 mpw it may be ladies train less than men ...or are they just more talented?

The equivelant figure for the top men is 50 mpw. While talking training milages we think the last word has to go to
the 11th placed man Mark Cooper doing an astonishing 90 mpw...well to do 50 marathons in 56 days takes a serious lot of effort.  Some of those weeks during his challenge across Europe he was doing 180 miles.

Right, suitably inspired, I'm off for a run.....

Andy at GRG

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Member Race Report

by Derek Bolton

Leamington Newbold Comyn XC

30th October 2010

Having never done Cross Country, or XC as it is referred to, this was to be my very first experience of these much talked about events with my club inviting me to the first race of the Birmingham and District Invitation Cross Country League. With my club, Tamworth AC being in Division 2, this was the only race where all three divisions were in attendance, which meant that the field was massive with over 50 clubs represented, each fielding at least 6 members.

The course was 3 laps for the guys (around 6.7 miles) and 2 laps for the ladies, as gallantry decreed ladies first at gun (yes it was a gun) 13:45.

The course was mainly field and track with an almost insurmountable man made beacon hill and water splash ditch, this of course along with the start/finish position was where the crowds congregated. These features made the course challenging especially for the XC virgins like me, so I checked out the ditch whilst the ladies were running and quickly changed from my trusty and nearly new Inov8 Talons to my Brookes 12mm spikes as I could see myself slowly sliding down the bank into the murky waters to come out looking like the creature from the black lagoon.

The indications of how tough the course appeared at the end of the ladies race when I was walking to the start. Coming towards me was a young lady firmly supported with arms slung either side around two marshals and foaming from the mouth I thought to myself - if that was the winner just think the state of the others.

The men’s race at 14:30 was delayed by 10 minutes whilst the marshals cleared the course of broken ladies. A loud battle cry went up from the formidable runners, crack of the gun and off we went, watching out for spikes and elbows.

It seemed like a free for all with overtaking wherever there was a space, and halfway round we came to the ditch. There are two ways you can cross it, I called it dip or leap, dip being leading foot into the 10 inches of muddy water and up the equally muddy bank, or leap across the 3 foot expanse onto the other bank. I dipped once and leaped twice, on reflection dipping was the better option.

Second main feature was the beacon hill, a man made hill around 70 foot high with a 1 in 2 gradient up and slightly less incline down the other side but perfect to hold the annual cheese rolling contest. This is where the fell runners excelled bounding up and down the hill like mountain goats.

After three laps of mud, hills and ditches I was pleased to see the finish line, especially as there is no drinks station halfway round like road races. Result? I came away reasonably clean with only one muddy foot and muddy legs and a time of just over 50 minutes…it could have been worse, much worse, and as the captain said, it will be.

Did I enjoy it? Very much so as it is a team effort and the object is to beat the team mate in front of you. Also there are some good conversational points afterwards.

Next one Severn AC in December, I’ll be leaner, meaner and wiser for that one.

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