Just a reminder to all members that we are holding our first club meeting of 2025 on Thursday 27th February at AFC Bridgnorth at 8pm (after our club run). As well as being a chance for a good catch up, this is the place for member suggestions and feedback. Regular club meetings also form part of our constitution, so we really appreciate as many members coming along as possible. There will also be snacks!

At the end of December, LiRF leader Lucy realised she was down to lead a club 10km in February and was a bit daunted, as she'd only been doing short runs. Once word got out, some of our members were keen to join Lucy in regaining fitness. And so the 5-10km program was born!

Since the start of the year, our Thursday runs have included a group building up their mileage. Lucy picked some challenging, hilly routes, helping the group build stamina and consistency. At last night's club run, all pace groups ran together and celebrated their graduation with a 10km run. A lot of the runners then went for a well deserved drink in the pub afterwards and are planning a celebration dinner after next week's club run. We're really proud of all of your hard work (especially Lucy!) and are looking forward to welcoming you all as regular members of our 10km groups on a Thursday.

Athletes taking part in a popular running race will encounter a new route this year 'guaranteeing a new course record'.

For the first time, Bridgnorth 10k has been officially measured as 10k (6.22 miles) long by UK Athletics after a new route has been introduced for this year's race. The popular running event celebrates its 10th anniversary this year when runners take to the town's streets on Sunday, October 20.

The event has attracted hundreds of runners and visitors to the market town since 2014, and as in previous years, the race will still start and finish in the High Street under the Town Hall.
Changes to the race's route have been made to avoid areas of land that can flood at the time of year. Rather than using Severnside and crossing Friar's Field, there will be no off-road sections to the race.

Race director Vicky Morris said: "We're really proud to announce two big changes to celebrate the race's 10th anniversary, with a new route - guaranteeing a new course record - and to say it's now an officially measured 10k for the first time. The race committee firmly believes these changes will enhance the experience for runners, and we have more exciting surprises to be revealed in the weeks leading up to the event! The route changes means the runners will be on the High Street three times if you include the start and finish. Hopefully this will mean spectators stay in the town centre for longer, which will create a great atmosphere and benefit local businesses too. In previous years the whole town has come out to support the runners, with hundreds of people lining the streets to cheer them on. We're hoping that residents will again come out in big numbers to provide that same superb backing."

Each finisher of the race will receive a t-shirt and a medal, but organisers are reminding runners that they must enter by midnight on Monday, August 26 if they want to guarantee their t-shirt size.
There will also be prizes for the winners of the men's and women's races, plus other and yet-to-be revealed categories.

Entry to Bridgnorth 10k costs £23 for affiliated club runners and £25 for unaffiliated runners.
Entries close at midnight on October 17.
Anyone interested in entering the race should visit stuweb.co.uk/events/2024/10/20/4444/

Manchester Marathon

Mike Timmington
‘I had a couple of niggles during training but despite these was feeling so much better this year so was reasonably confident I could give a PB a real good bash. My PB was set on a hilly course in South Wales so Manchester should be a breeze in comparison.
The first half I felt great and was running really comfortably. Checked my watch at half way point to the sound of Bon Jovi "woah woah you're half way there" which was superb timing, in a time of 1hr43min. I knew this was too quick again but as I felt good I continued.
Got to 30k and the wheels fell off. I slowed to a run walk due to extreme pain in feet and upper legs and It was a battle to continue. The crowds and street music really helped me get round. Finished in 3hr 54min which is good but not what I was after. Another lesson learnt and on to the next one.’
 
Andrew Constantinou
‘Having run this event last year I returned to Manchester again this year to see if I could break the 4 hour barrier. It’s a really well organised event and the city centre crowds and atmosphere are good - I felt a little more prepared this year having run previously but on the flip side carrying an Achilles injury (note the getting in of excuses early).
A chilly start but the sun shone, there was no rain and temperatures were nice and mild - I definitely felt better this year but still “hit the wall” late on - there are certainly learnings you take from each marathon - I reflected and felt that I needed to have taken one more gel about mile 22.
So a great day, 2 mins quicker than last year but just outside the sub-4hrs by 11 seconds (although according to Strava I had run an extra 500 metres which clearly makes all the difference! )’
 
London Marathon
​
Hannah Edie-Pabla
'A fantastic event to be a part of! I really enjoyed the landmarks and the crowds-they really do keep you going. Running over Tower Bridge was a real highlight as well as running around The Cutty Sark!
I was really hoping for 4.10 but people constantly running/stopping and walking in front of me made keeping my pace difficult at times, so very pleased with my PB. Would highly recommend entering the ballot!'
 
Roy Hamilton
'My dad completed it in 1992 (he died in 1999) so it’s always been something I’ve wanted to do and after 8 attempts at the ballot I managed to get in.
I thoroughly enjoyed the day, didn’t get the time I wanted, but over the moon to have finished it.’

Volunteers at Bridgnorth Food Bank have expressed their gratitude for the donation of £1000, thanks to the fundraising efforts of Bridgnorth Running Club's 10k committee.
Each year, the challenging but popular 10k race brings hundreds of runners to the town and is supported by local businesses and sponsors. The selected charity for last year's event was the Bridgnorth Food Bank to support their vital work in the local community.

Manchester Marathon 2023

Tim Nash

‘It's been quite a few years since I posted a personal best at any distance, so I was delighted to do just that at the Manchester Marathon.
I was even more relieved as I'd had what must be the longest taper in history - about six weeks - due to pain in my left knee, which thankfully didn't trouble me at all on the day.
When you're lining up with thousands of strangers many miles from home, it's always good to see a familiar face, but I wasn't expecting one right in front of me!
But it was great to catch up with fellow BRC runner Andrew Constantinou on the start line. 
We were both aiming to finish under four hours, and wished each other good luck.
As it was my first real big city marathon - and even though I'd read the pre-race information - it still came as a surprise just how long it took to walk to the start.
As part of a huge, snaking mass of runners, it was 9.50am before I crossed the start line, 50 minutes after the fastest 'wave', even though that was 10 minutes earlier than our 'wave' was predicted to start. The time flies though as you go through your mental checklist to see if you have all you need.
I couldn't help but feel nervous as I lined up as the enormity of what I'd taken on suddenly hit me - 26.2 miles lay in front of me and my first time running that distance in five years.
But once I started, I was too busy concentrating on staying upright and moving at a reasonable pace to worry about anything else.
Relieved to see I was running 8.20-8.30 minutes per mile, the miles soon began to pass. But talking of things passing, I couldn't avoid a toilet stop about seven miles!
It wasn't long before I caught the 3:45 pacers however and I decided to try to stay with them for as long as I could.
People ask how you avoid boredom but I was so consumed with remembering when to have gels, caffeine tabs and drinks and the accompanying maths of when to take them that the time was flying by. 
A pleasant distraction was the support from the crowds lining the streets - thousands several deep virtually everywhere en route, many with coloured signs and banners.
Still feeling good at mile 16 - by which time we were scaling the so-called 'hill' in Altrincham town centre - I noticed I'd moved beyond the pacing group I was in.
This really inspired me to push on and, as I was feeling good, managed to increase my pace slightly to around 8.10-8.20 for as long as I could. 
There were bands and singers everywhere - mostly belting out Oasis songs it seemed - but I was relieved yet a bit 'pumped' to pass the deafening echo of techno music banging out under a flyover bridge as we made our way back towards the city centre.
Desperate to avoid previous hydration marathon failures, I gulped down a full bottle of water at every drinks station after halfway.
This stood me in good stead and it wasn't until about 24 miles that I started to feel really tired and I had to dig in.
This is where the crowds helped and with dozens of strangers yelling your name (as it's on your number) you couldn't help but feel something of a gladiator! Award for the best banner must go to this one 'If you faint, I'll stop your Strava!'
By this time my legs were so tired and I'd started slowing up, so I was desperate to see the finish line. Soon it was there and I was done.
Within minutes, fellow BRC member Mike Timmington had spotted me and we chatted about our experiences.
Mine was unforgettable and will live long in the memory. I think I'll do another marathon - you never know, I might get a pb!’
 
Mike Timmington

‘Manchester was my 3rd marathon but my first standalone one. My other 2 were in Ironman and Long Course events. I had hoped to prepare for a pb as it is a pretty flat course. Unfortunately training in February and March was affected by injuries so I nearly never turned up. My mate Dan who had entered also, persuaded me to go and treat it as a training run. We did but as true competitors right from the start we knew we were running too fast. We both felt good and passed the time with idle chit chat. We passed halfway in 1hr 44m. A great time but I knew I was going to pay for it later due to the lack of training. It hit me at about 30km. Now having to break into short walks to allow the legs to recover. At 35km I was in agony from the waist down. I couldn't lift my legs and every step was a massive effort. Head down and I was still in touch with my mate who was equally suffering. The last 3km was my hardest ever but the crowds were awesome and so many saw me suffering and shouted encouragement at me which really kept me going. I caught Dan with 400m to go and we crossed the line together in 3hr 52mins. Only 4mins off my pb so I know I have more to give with better preparation. Really great event and would recommend especially for a first one.’
 
Andrew Constantinou

‘So, after thinking about the challenge of a marathon for some time, a year of running with BRC gave me the confidence to enter the Manchester Marathon. So I mapped out a 20 week training program and all was going well when unfortunately the wheels came off in January when emergency surgery on a detached retina meant I had 6 pretty sedentary weeks and the thought of completing the marathon seemed highly unlikely. However, after resuming training I felt like I was back on track, albeit trying to make-up for lost time. So, with plenty of sage words of advice from lots of friends I lined up at the start looking forward to the challenge ahead. As I stood at the start line, I saw the familiar face of Tim Nash to my left - we had a good chat and to be fair that was the last I saw of Tim as he raced to a new PB! The atmosphere was great, the crowds enthusiastic and the weather kind. I ran very consistently for the first 19 miles and felt strong and felt that I was likely to hit a great time - probably relaxing too much as from mile 20 the legs got heavier and heavier and I finished in 4:01 better than I had expected but a little slower than I had hoped. It was a fantastic experience - I even enjoyed the training, and I’m looking forward to organising my next race!’
 
Hannah Edie-Pabla
‘Manchester was my second ‘road marathon’ and a bit different for me as I class myself very much as a social runner (and really enjoy off road runs) and for Manchester Marathon I was going solo! I really enjoyed the first 15 miles and felt that I paced myself well, seeing my husband and sons at mile 20 also really helped! The last 10km I thought would be easy but I have to say, I had to dig deep! I had a stroke of luck just as the finish line came into sight, as ‘Eye of the tiger’ came on my playlist, which gave me the motivation I needed to speed up a bit and get a 4 minute PB - happy days!’
 
Newport Marathon 2023

Paul Stevens

‘After a enjoyable 16 week training plan tweeked with four 1/2's which included Wrexham kindly donated by Vicky Morris, I felt in a good place going into this Welsh Marathon in Newport, My fourth in all, albeit over many years. I had a plan to aim as close to 9 minute miles for as far as my 50 year old body would allow to try and get a sub 4. Initally I stuck to the 4 hour pacer but felt OK to push on from 3 miles. The course itself was predominantly flat and aided by generous water and gel stations throughout. The atmosphere was very good in places and quiet in others which I didn't mind as it helped me zone out and concentrate on the pace. My strategy was going really well until about Mile 20 when I had to start to really dig in. I think this is so mentally challenging at this point. It feels to me thats when the race really starts!  Mile 23 onwards my pace really went haywire and it really felt like I was running in treacle. I knew I was getting slower but couldn't do anything about it except to just keep going. As soon as that finish line was in sight I somehow managed to find some extra energy desperately trying to avoid being overtaken by the 4 hour pacer - I got over the line in 3.56 which I was so happy with and I was so thankful to see Rachel Wilson at the finish with her support and a recovery food parcel and for then being my chauffeur drive back home to Bridgnorth as I couldn't walk!’
 
London Marathon 2023

Nina Williams

‘After 16 weeks of solid training which began in January of this year, I took on the 2023 London Marathon for the second time. I previously ran this in 2018 in 27 degree heat and didn't have a particularly great time. I took a tumble 7 miles in and I didn't run well in warm conditions especially for 26 miles! I remember feeling I hated it and wanted it to end but after the event I decided I wanted to try again.
My first time it was a charity place, but this year I was lucky enough to receive a ballot place. Now 4 years older I started out steady and told myself I wanted to remain consistent. This year was very much the opposite to 2018 and wet! I had it in my head that I wanted a sub 5 hour marathon after a 5 hour 29 minute finish in 2018.
The 4 hour 30 minute pacer went past me but I kept calm and focussed. At mile 22 the pain kicked in but it wasn't a pain that got any worse so I pushed on. The crowds at London were incredible, they really kept me going. I think I ran the last 5k on adrenaline!
As I made my way past Big Ben, I knew I wasn't far away and my time was looking good. I crossed the line in 4 hour 41 minutes and was thrilled with that. A fabulous weekend and one I will never forget! I also had a very supportive group of friends who helped me train and to them I am grateful.'
 
Adam Calloway

‘I won a place in the ballot for the London Marathon, which completely amazed me, and decided to raise funds for Crohn’s and Colitis, a charity which is important to me, having had Crohn’s for over 30 years.

Very similar to Andrew’s post, you never stop learning about the impact of a marathon on the body. I thought I was really well prepared in terms of training runs, but on the day, things didn’t quite go to plan. Because of how quickly I digest food due to having a large part of my bowel removed in an operation years ago, the planning of eating food is a nightmare, especially as far as exercise is concerned. Starting in an early wave, and the travel across to the start line meant that I ran the marathon on an empty stomach. This probably accounts for me running my fastest ever mile, 5k, 10k, and half marathon, during the race!

But then the wheels came off at Mile 19. The lack of food and fluid left me flagging, with little energy for the last 7 miles. Without the amazing support of the incredible crowd and race Marshalls, who when you need to dig deep, act as a wave pushing you towards the beach, I wouldn’t have finished with a time of 4hours 5mins, which I was delighted with. However, the whole experience taught me some valuable lessons about fuelling up and pacing myself, which I need to put into place at future long runs - beginning with Edinburgh at the end of May.’

Bridgnorth Running Club member Sara Kent Nunney and her rescue farm dog Ralph recently competed in Canicross for team GB at the International Federation of Sleddog Sports European Championships in Germany finishing in an impressive 21st place.

This was Ralph’s first “big” race as he is only just 2 years old coming to Sara as a rescue dog in early 2022.The very hot summer cut into his training time and almost all the early season races were shortened, meaning he had only raced once over one full course before the Championships.
 
Sara and Ralph raced successfully over the challenging two-day event in warm conditions, competing against some amazing runners, some with enormous purpose bred hounds.
 
Sara said ‘Competition standard was amazing, and my aims were always to be fast enough on day one to make the cut to run for day two and to give a novice dog a safe and enjoyable championship debut. I’m delighted with how well Ralph handled the big occasion, very proud to have competed for the British team and excited to see if we can build our endurance and lower our times further.’
 
For more info on Canicross, contact Bridgnorth Running Club. 

​Bridgnorth Food Bank has been given a big boost by the town’s running club.  The club hosted a fun run and barbeque to raise funds for the charity recently.

Club members handed over around £100 worth of food and provisions, as well as collecting £112 in donations.  The event was based at Willey Village Hall and involved a run of up to four miles around surrounding lanes and woodland.
“This was our annual social event and we chose to support the Bridgnorth Food Bank to benefit because it is such a good cause,” said Natalie Carr, running club chair.
“There was a good turn out of members and an amazing response when we asked for food donations, with more gifts still coming in.
“We all enjoyed the run and it was great to be able to sit down and relax with a barbeque afterwards,” Natalie added.
 
Phil Webster, chair of the Bridgnorth Food Bank, thanked the club for its contribution.
 
He commented: “Without the donations of organisations such as Bridgnorth Running Club the food bank could not help the number of clients who now require our support.”
 
Bridgnorth Running Club caters for adults of all abilities and meets on a Monday and Thursday under the Town Hall at 7pm.
For further information see www.bridgnorthrunningclub.co.uk
The Bridgnorth Food Bank plays a vital role in the provision of emergency food parcels and medium term support for the residents of Bridgnorth and the surrounding area.
Based in West Castle Street, it opens from 10.30am until 12.30pm each Monday and also provides advice on budgeting skills, support advice and information on family-based activities.

By Lucy Brooks

​So after running for around 4 years I decided it was time to take the plunge and enter my first marathon!!! So I entered the Yorkshire Plusnet Marathon in October and then in true Lucy style panicked and thought I better have a practise run first.

Training began in January mostly by just starting to build base miles and up my weekly mileage every three weeks with one week cut back. In the weeks leading up to marathon time I was rather terrified that coach William Laye had decided I didn’t need long runs, nothing over 2.5 hours. I managed to convince him to give me one 20 mile run for peace of mind but other than that the furthest I ran was 17miles. I did stick to my training plan fairly religiously which meant that I had completed some fairly horrific hangover runs which Richard Amos mostly dragged me through!!!

One week to go and I wasn’t totally feeling optimistic. Too many people kept saying sub 4 which I had no hope of reaching, I was hoping 4:30 but under 5 and I would be pleased – this was my practise marathon!! Friday night – fool proof plan lets go out until 2am drinking, Saturday hungover parkrun, travel to Liverpool, many hydration tablets and bottles of water, feel pretty rough early night, passout, Sunday ready to race.

Marathon day arrived and I was feeling a little happier and more confident as I’d decided to not put any time pressure on myself, just get round and run happy. There were many messages of luck from the lovely BRC members and a lovely thankyou from Lucy for help to raise money for Pancreatic Cancer in memory of Dave ‘Just remember all the times he took the piss out of you for getting a taxi to The George‘.  Waiting at the start line I was next to the 5:15 pacer and there were very few people behind. I have some really reassuring chats with a couple of older experienced ladies who reassured me everything would be ok. Then a lovely message from Natalie reminding me to just enjoy myself and take lots of selfies.