Greetings everyone! Let me start by saying thank you to those that braved the rain and mud for the Joyden’s Wood 5k event on Wednesday night. It was such a well organised event and I hope you all enjoyed your run. Was it just me though that thought it came at the wrong time – same week as our time trial? That was hard going to get both of them completed so well done everyone who did this.

Anyone who wants a 5k time recorded this month, don’t forget to send in your times before the end of the month. Time trial details can all be found here:

Last weekend I was really pleased to be part of the team welcoming back parkrun in England. After over 70 weeks without our Saturday morning fix, those of us who thrive on the parkrun drug were more than happy. Numbers in general were low around all events, with approx. two thirds of regular numbers turning up – for the volunteers this was very welcome as we had to remember what to do! Bexley AC were represented across 6 different parkruns for this opening weekend. You can find a clever little link here that collates all members registered as Bexley AC and shows where they ran on the past weekend here. Activate stalker mode!

On that note – it’s the last few days to send in any race results so we can collate them, seems a very quiet month but perhaps I’ve missed some races so please email into: results@bexleyac.org.uk. It was a pretty hot month, so no need for excuses if you took the choice to reduce your exertion this month – I know I did! For those that did complete/notify of a race – the current updated list can be seen here.

It was actually a pretty busy weekend just gone, as parkrun restarted – the Beginners Group came to an end. Having started out with 20 participants, it was just 5 that joined us on the last session (injury, enthusiasm, work or other commitments sadly caused people to drop away). They all met the goal and finished their 5km, we will hopefully either see some join the club now, or perhaps try again in the next course. A huge thanks to Brian and Corinne Crane for their time to organise the course, motivate and coach the runners and also thanks to everyone that came down to assist over the 10 weeks. We really couldn’t do this without the support of club volunteers.

So thankfully we are stepping further away now from Covid-19 restrictions and as such, the training procedures for you all will revert back to ‘normal’. What are they you might ask. Well rather than paste them below, I’ll add the link so that should anything change – you will always have access to the most up-to-date version if you follow the link here.


The concept of drawing up a diet menu and counting calorie… | FlickrThis month I want to cover a little bit about nutrition. It’s another topic that has both medical backing and personal choice, so I’ll keep to just a few key elements and you can take it with a pinch of salt (get it?) or not, given that this is purely opinion based.

Running, and all forms of exercise will burn calories – few or many depends on the type, intensity and duration. Our body consumes calories via the food and drink we eat, and then uses this energy (burning calories) to keep our organs working, basically to keep us alive.

So day to day life – you eat, you wander around a bit, work, do the washing, whatever – you sustain a balance and either use the calories you consume, or your body stores it – as fat.

When you add running (or exercise of any type) into your routine, you tend to burn more calories – so it’s important to be a little more aware of how many you’re consuming.

So the saying goes, “I run to eat” – if I run more, I can enjoy more! Yes, but probably not as much as you’d like… Here comes that word, compromise!

Averaging things out for us runners – a 1 mile run will (give or take) burn 100 calories. What does this look like in different types of food? The below list is approximate, don’t hold me to it!

  • 1 large apple = 100 calories
  • 1 & ½ bananas = 100 calories
  • Broccoli (over a full plate full) = 100 calories
  • 3 & ½ squares of dairy milk = 100 calories
  • Handful of peanuts = 100 calories

So pretty much, nothing fun! This is probably why we run further – more distance = more calories = more cake! Do you see why I run marathons now?

Lets take a look at some treats and what they mean in miles!

  • Bagel (plain) – nearly 3 miles
  • Beer (330ml) – 1.5 miles
  • Glass of red/white wine (small) – 1.25 miles
  • 1 slice of bread and butter – 1.75 miles
  • 1 slice of cheese – 1 mile
  • 2 tablespoons of peanut butter – 2 miles
  • Glass of coke – 1.5 miles
  • 1 scoop of ice cream – upwards of 1.5 miles
  • Slice of cake (with icing) – upwards of 2.5 miles
  • Mars bar – 2.5 miles

So what does that tell us? Don’t always think that you’re simply replacing calories unless you check out what you are eating. It’s a harsh reality but the body is such an amazing tool, that it is pretty much self-sufficient up to a point – and therefore we don’t need to (or can’t) replace the burnt calories with goodies unless you’re burning more than your daily intake.

Sorry to be the bearer of such devastating news!

There is so very much more to intake though that affects your running – sugars, carbs, proteins, caffeine etc if you have a real interest in this then it’s wise to do some research and find what’s best for you. I’m certainly not going to step away from the Haribo at any-time soon – but maybe I should start to think about going down to the fun-size bags instead.

On a positive note, are you aware of the Bexley AC 100 Club? It’s a chance for you to win some money and help support the club at the same time. The 100 Club has been around for years and it helps to raise funds for club items such as transport hire costs etc. Plus four lucky people get the chance to win between £10 and £50 every month. Interested? You’ll find all the details here.

Update on Bexley AC Road Running t-shirts – we have them designed, and some sample sizes in t-shirt and vests on hold to pass around, we’re just organising the ordering process and once this is confirmed we will get back to you with details of how to order! Hopefully not too much longer now.

Anyone looking at the next club event – why not have a look at the Bridge 10k. It’s local, fair priced and a relatively flat route – ideal PB potential. It’s being held on the 26th September and entries are open now, accessible from this link.

If you are able to get away anywhere over the next month, have a great time and hopefully a relaxing break – if not, then we’ll see you at the club sometime soon.

Paul Dallison
Road Running Secretary