This time around we get to profile the wonderful Gareth Perry. Despite the humorous quips and self-deprecation, his commitment to ensuring that the Rogues runs smoothly and successfully cannot be understated. Gareth is usually involved in the great things that happen in the group, most notably enduring 12 marathons in 2017 to raise £2,800 for Whoopsadaisy.
When did you start running? I was a keen runner at school, then gave it up for Sex, Drugs and Rock n Roll. Well not many drugs actually, nor that much Sex. I then had an early middle-aged epiphany in 2006, whilst recovering from depression and found running again.
Why do you run? Though currently suffering from long-term injuries, my reasons for running is it makes me feel good and prevents me from running to fat and senility, allows my brain to think clearer and for the past few years, has been the source of great friendships.
What is your next race and what do you want from it? It makes more sense to answer these questions as an organiser and planner of Rogues rather than a runner so the next big race is The Brighton Marathon where I would love to see 50 people competing, wearing the Rogue Vest.
What are your hopes and expectations for the event? The above gives you one aspect but I am hoping to see some great performances from Rogues as well as really looking forward to seeing some members complete their very first Marathon.
What is your favourite training ‘session’? Again, as an organiser of the sessions, I would say Hills and Pyramids are the ones that give me most pleasure as I get to administer “encouragement and motivation and hold everyone’s coats”
What is your favourite pre-race and post-race meals? The night before I race, I nearly always go for a good pasta meal and post race has to be pizza, which as we all know is illegal to consume without good red wine.
What would you consider to be your greatest achievement in running? Running 12 Marathon in a year. But I would make this very clear, do NOT EVER EVER do this.
What is your running ambition? Simply to overcome my injuries and return to banging my dodgy knees up and down some lovely hills.
How important is it for you to be a member of Rogues? Without Rogues, I would almost definitely be getting up to some mischief somewhere so essentially it’s good for society.
What other sports do you like? I like cycling and would love to still be able play football. Crown green bowls is probably all I can aspire to now.
What’s your best racing achievement? My sub 1:30 Half Marathon and sub 40 minute 10k are the ones I am most proud of but completing the Berlin Marathon after failing to complete Brighton is probably the one I should put first.
What, or who, are you a “secret” fan of? Thomas Ireland
Choose a movie title for the story of your running life. No Country For Old Men
Can you play any instruments? If only, but I can croon a few tunes ok
What is the nerdiest / geekiest thing you do in your spare time? Architectural Walks around Brighton & Hove, this includes pubs
What’s the strangest or useless talent you have? I have so few talents, I treat them all with great respect
What was your childhood nickname? Pez
Name one thing on your “bucket” list? A new bucket
If you could have any one superpower, which would you choose? The ability to make Jacob Rees-Mogg say titwank every time he’s asked about Brexit
When I dance I look like? Austin Powers, probably
What makes a good friend? First to the bar
You’re a new addition to the crayon box, what colour would you be? Borange, or maybe Grown
How do you sum up your race experience? A challenging 26.2 miler, boasting 3,212 ft of mainly off-road elevation. This is a tough, stunningly beautiful run taking in five peaks over the hills around Lewes. Well supported and organised, its no wonder that this year it sold out in record time. The pint glass, pint of beer, bespoke pizza and optional sports massage are better than any medal or t-shirt. Truly a race organised by runners for runners
What was the toughest moment during the race? The whole route is a multi-terrain hilly challenge! But hiking up Mt Caburn in a head wind was an experience. As was the steep road decline towards the finish, this was really tough on the legs.
If you could change one thing from the race what would it be? Install a stanner stair lift! Cut out all the road bits because I don’t like them! Seriously I wouldn’t change a thing.
What would be your best piece of advice for some one running The Molyeman Marathon for the first time? It’s not flat! Include some hills in your training runs! The water stations are just that, water stations, apart from the odd jelly baby on route you are responsible for your own fuelling. So, practice with that and make sure you have what you need.
This is such a beautiful run, enjoy it.
Aside from the final stretch and crossing the line, what was your favourite part of the race? I really enjoyed all of it. Just looking at the view and catching your breath and realising how fortunate it is that you can do this.
Will you do the race again and do you recommend it to others? Definitely, it’s a must do, this is the second time for me and I will definitely run it next year. A beautiful well organised race, organised by runners for runners, in memory of runner Chris Moyle , not for profit and raises money for local charities. what’s not to like
Funniest/oddest thing you saw/heard while running? At Mile 7 the marshal shouted really loudly that I was 17th woman overall and that there were 4 women directly in front of me that I could take out! Hung onto that glory for at least a minute!
Do you have any pre-race rituals or superstions? Only that I make sure all is ready the night before and I get up really early so that I can ease into the race day. Get to the start early and have enough time to go to the loo about 150 times! I also drink lots of coffee these two factors may be related
The first (and I’m sure not the last) Rogues Quiz was held at The Freemasons pub on Thursday 28th Feb.
What a fantastic turn out, and it was a really fun and enjoyable evening. Apologies for such a late finish, we just didn’t want the night to end!
Plenty of ideas had been provided for the evening, and the most important being to hold a charity raffle for Suzy Hawker’s Macmillan fundraising efforts ready for the London marathon (boob extravaganza)!
So with the room ready and waiting Rogues started to arrive at 7pm drinks in hand, and mostly with no team prepared, leaving it to the table spreadsheet to decide who went where!
A quick welcome and the introduction of the Arts and Crafts Rogue challenge, and by 7.45 we were off.
6 teams of approximately 38 Rogues and friends tried to engage their quiz brains, starting with the Brighton and Hove round! From the results, there are clearly some Rogues who frequent the local pubs of Brighton and Hove more than others, and who had the benefit of being born and bred “Brightonians”!!
A picture round was handed out, then it was The Body, followed by a 4×4 round before a quick refreshment break!
We then had a fun and informative talk provided by Dr Rob Galloway (medical director for the Brighton marathon and The Amex stadium)
We are hoping that summary of slides will be available shortly and I think the main messages were clear: Don’t use anti- inflammatories Drink to thirst If you see a runner in trouble who has collapsed… and is not responding, they may well be over heating so use a head tilt to keep their airway open, try to cool them down (get ice if you can and place around the body) and get medical attention as soon as possible
There may also be an opportunity to be part of a research project… Please email: Carrie.Weller1@nhs.net
The charity raffle took place with Leah winning the top prize of a GoPro (kindly donated by Gareth), and every table had a winner!
Then it was back to business and rounds of music, Harrigan’s running round and a few others!!
Matt Lee kindly judged the Arts and Crafts round. Given the brief: to design a scene from a Rogue Running event – it has to be said there was a varying degree of artistic licence used by some of the teams!! Top points went to Dusty Carpets, who also won Best Team name of the night (judged by Gareth Perry)!
Eventually (as some of the rounds had additional questions per question thrown in by our eloquent quiz master: Gareth)… we came to count the scores!!
It was close.. and after three counts to check (the winning margin being half a point) the top team were announced: Rogue Runners Up aka Where is Enrique’s t-shirt!!
So team captain: Enrique (of course) proudly collected the coveted prize of a team entry into the Ragnar relay along with the Rogues Quiz trophy
So the final standings: Rogue Runners Up: 93 points Rogue 1: 92.5 Deadwood: 90 We ❤️ Gareth: 88.5 Dusty Carpets: 87 Fantastic 6+ Betty: 77.5
The final charity count on the night: Clocktower Sanctuary – £190 from entries Suzys London marathon Macmillan fundraiser – £210.20
Thank you everyone for your additional donations that have been arriving directly to The Just Giving pages, especially if you were unable to join the fun!
Massive thanks go to: Freemasons pub Gareth Perry (quiz master extraordinaire) Cath Sweby, Anna Rhodes and Matt Lee (for their help in arranging the evening) Enrique Martin (for help setting up and providing the light boards that illuminated the evening)
Everyone who donated raffle prizes, particularly: Gareth, Emma Harrop, Dave Robinson, Tamir Sharp, Anna, Magda and Diane.
How do you sum up your race experience? This is a gritty race – essentially 14 miles north along the River Adur to a turning point just past Partridge Green before turning back. It’s a flat race mainly over rough paths with a short section on the Downs Link.
What was the toughest moment during the race? For a flat run, it all feels uphill psychologically. I remember looking forward to a nice downhill run back, only to turn around and for it to look uphill. Although it’s flat as a pancake. The wind was tough in 2019 and the underfoot conditions were muddy.
If you could change one thing from the race, what would it be? The styles! Easy to leap over like a noble lamb in the early stages of the race, but come mile 26 they become much tougher!
What would be your best piece of advice for some racing Dark Star (or any other trail ultra) for the first time? Fuel up really well and take your time. It’s easy to turn an ankle and take plenty of food and water in a race vest. Enjoy it – it’s a small and friendly race.
Aside from the final stretch and crossing the finish line, what was your favourite part of the race and why? I really enjoyed the outward section along the Downs Link – it was a relatively smooth surface compared to the river sections and no headwind!
Will you do the race again and do you recommend it to others? Yes for sure. I would recommend it for those who want to push themselves a little but past marathon distance – it’s flat and achievable if you have some trail running experience. I’d also say that it’s an ideal race for those with ultra ambitions: because it’s flat I used it to practice eating real food whilst running rather than gels.
Funniest / oddest thing you saw /heard while running? The cows of mile 10 were a little disconcerting! They didn’t look like they were going to budge so it was a game of chicken between myself, some other runners and the herd.
Do you have any pre-race rituals or superstitions? The first time I ran this race, I forgot my race vest containing water and food so since then I get everything ready the night before. In addition, I like to drink an IPA the night before. Morning of the race it’s oats 2 hours before the race and then a carb drink an hour ahead.
First off the block in the Rogues Profile section is a runner who was awarded the Rogue Marathon Runner of The Year in April 2018
for the enthusiasm, commitment and joy that she has shown throughout the long winter months and that was the lovely Vicki Balfour! Vicki truly embodies the spirit of Rogues
– Gareth Perry
When did you start running? My first run ever was in September 2015. I remember; it was just when I gave up smoking and could only run 2.5 km and had to stop and walk the rest of the way home. If I could have got a taxi back I would have!
Why do you run? I run because I love it. It’s my most favourite thing to do and if I could I would run 24/7. Putting in the hard work and then seeing improvements is also quite exciting to see it all paying off.
When is your next race and what do you want from it? I have the Brighton Half Marathon on Sunday. Am hoping for a PB – we’ll see what happens.
What are your hopes and expectations for this event? I’m hoping the weather’s going to be kind to us all. The wind can make running really tough. Expectations wise, PB aside, I want to run the whole race with a smile on my face. That to my is always fundamental that I enjoy it.
What is your favourite training session? All of the rogue sessions are good as they all focus on different aspects of speed work, however, my favourite has to be the 1k repeats. It’s nice to go out hard and then have the recovery before going back out again.
What are your favourite pre and post race meals? Pre Race: I always have steak, mash potato, green beans, broccoli and beetroot before a race. Post Race: Normally involves a burger in a pub somewhere.
How important is it to be a member of Rogues? To me, being a part of the Rogues is really important. I owe so much to this amazing club. It’s not just about the running, it’s also the support and the people that go with it. The people who are part of Rogues have become amazing friends. It doesn’t matter what speed you are, it’s a club for everyone. Everyone is so inclusive and supportive and I honestly can’t imagine not being a part of this club. Without the Rogue’s, I personally wouldn’t have ever run a marathon, I wouldn’t have met the amazing people that I have and I certainly wouldn’t have made the incredible memories that I have.
What other sports do you like? I love Crossfit, hockey and cycling.
What is your best racing achievement? It’s hard to pinpoint one particular racing achievement as 2018 was a year I will never forget for many reasons. I ran my first marathon last April in Brighton (I never thought I’d get to the start line being out injured with knee trouble for a year and a half). To 6 months later beating my marathon time by 7 minutes on a hillier course and then 3 weeks later running Beachy Head Marathon and seeing most of the Rogues on route. It was also the year I entered the ballot for Berlin and Chicago marathon and got in to both races. Let’s see what 2019 has to offer…
What, or who, are you a “secret” fan of? Britney Spears. She was my first crush.
What’s the strangest or useless talent you have? I was known as bolter of the year at uni as I could down a pint quicker than anyone else.
Name one thing on your “bucket” list? There are so many! But the first one that springs to mind is climbing mount kili or Everest.
At which store would you like to max-out your credit card? Selfridges in London and Nike.
Do you have any strange phobias? Most people know this already but I’m scared of fish and the sea…
you doing this weekend? “Running, I’m running this weekend, next weekend,
season is upon us– the number of runners hitting the pavements is noticeably
swelling. If you’re one of them here’s some nutrition tips to help maximise
your training and get you properly fuelled for race day.
Get your basics right – a diet of wholegrain
carbohydrates, plenty of fruit and vegetables, good fats and lean protein will
not only fuel your training but keep you healthy and well and less prone to
illness and injury.
Eat according to your training: Carbohydrates fuel your
run, the amount you have should reflect the amount you’re doing. On longer or
high intensity runs you should make nutrient dense carbohydrates your priority
and decrease the intake on easy or rest days. Think about basing your main
meals around wholegrain carbohydrates like rice, pasta, potatoes and bread.
Post run recovery food
Make your post run snack carb rich – this helps replenish
muscle fuel stores. Add a source of lean protein; this builds new muscle and
red blood cells as well as helping with repair and adaptation. Good ideas
include a flavoured milk, yogurt, fruit and cereal, nut butter and banana on
toast or hummus on pitta.
Race fuel: You train your muscles, why not your
gut is a common complaint amongst marathoners. There are a number of factors at
play here; blood flow to the stomach is reduced after an extended period of
exercise and this is exacerbated by dehydration plus an increase in stress
hormones. Whilst it may seem the better option to eat and drink less before and
during the run, instead you should start training your gut to get used to
running with more carbohydrates and water.
Most people run the second half of a marathon slower than
the first half due to inadequate fuelling.
If you want to run better and faster the evidence shows
that ingesting an average of around 60g of carbohydrates per hour for a half
marathon or longer prevents muscle tiredness and will help you maintain pace.
A range of low fibre simple sugars during training eg
sports gels, drinks, jelly babies plus “real food” like cereal bars and
bananas. This has two advantages -not only will you be able to work out what’s
best for your stomach but you will also be developing the effectiveness of your
body to transport the sugar out of your GI tract and into your muscles. If you
eat paleo, train low carb then race with carbohydrates your body will not be
very effective at using them, it also increases the chances of an
Drink enough fluids and get used to running with more
water so your body gets comfortable with this.
carbohydrates to fuel your training Practise
your race nutrition Be adaptable
– find what works best for you Don’t forget
to hydrate properly
fuelling properly during training and getting your race nutrition nailed, in
combination with a good physiotherapy programme and training plan will help you achieve
your running goals.
Fuelling your recovery
If you’re out pounding the pavements
early doors or late evenings, putting in the hours on foot, make it count. Get
your training and recovery nutrition right. Inadequate fuelling can hamper your
performance as well as weaken the beneficial adaptations of your training.
What you eat before and after your
run is going to depend on your goals, how hard you’re working, environment
conditions and body composition, but overall the aims are.
Eat and drink the right amount to
fuel your run so you get the most out of it.
Eat enough so you’re not distracted
Choose foods which agree with you so
you avoid unwelcomed toilet breaks.
Reduce fatigue and optimise the
training gains by eating the right food and drinks in the right amounts
Eat foods which aid muscle repair and
Refuel with options which support the
The key things to think about before a
Timing: Eat 2-4 hours before a run so
there is less chance of stomach distress. How long beforehand will depend on
Prioritise carbohydrates – a lower
fibre, carb rich option which is easily digestible is best. This will top up
your muscle and liver fuel stores.
Think simple and light. Higher fat,
spicy and fibre rich foods may cause digestive issues. However you know
yourself best, so find out what works for you.
The key things to think about after a
training session are:
Rehydration: Prioritise this.
What you drink will be dependent on your aims, so if you’re looking just to
rehydrate water is your best option. However if you’re looking at replacing
carbohydrates at the same time then sports drinks can be useful.
Eat right for you: We are all
different in what foods we can tolerate after exercise and how hungry we are,
trial and error will tell you what works for you. In general though if you tick
these three boxes you will be doing well
Carbohydrates: make your recovery meal/snack rich in quality
carbs and you’ll be nicely restocking your muscle fuel stores
electrolytes: as above – needed to rehydrate.
Protein: if you include a source of lean protein you’ll
promote muscle repair
Ok, it’s clear that pizza and beer
may not be the fuel of choice then, sorry to break this to you Tom! So what are
some good pre and post run options? Let’s have a look at Tom’s favourites. He
likes peanut butter on toast a few hours before, with plenty of coffee to wash
it down. This is pretty good and he knows he can tolerate it. Coffee
has also been shown to improve endurance exercise performance. If Tom was
to add a chopped banana to his PB on toast it would boost his carbohydrate
Post run Tom favours hot chocolate,
fruit and crisps…in the bath! His milky hot chocolate is a great choice –
it ticks all three boxes of carbohydrates, protein and rehydration in one go.
The added sugar in the hot chocolate also causes more insulin to be released –
this is a good thing as when the insulin levels are raised we can uptake
carbohydrates and protein in to the muscles to start recovery. A piece of fruit
will also give Tom another source of carbohydrates as well as vitamins,
minerals and antioxidants. Whilst the occasional packet of crisps is fine, a
healthier choice like wholegrain crackers or oatcakes with hummus or cottage
cheese would give him extra fibre and protein.
We are all individual and our goals
and training will vary so there is no one best thing, you may prefer not to eat
in the bath for instance! [You should it’s awesome although it can make your
crips soggy! – Tom]
Other ideas include:
Smoothies or fruit yogurt
Cereals like muesli with fruit and
yogurt or milk
A sandwich with lean meat like
chicken or turkey and salad
Tuna pasta with vegetables
Vegan options include hummus and
pitta, lentil bolognese or a soy milk, nut butter and fruit smoothie.
How soon should you eat and drink
after a workout? Is the 30 minute window a real thing?
Getting fluid into you, especially
after a long run, is your top priority. If you are exercising more than once a
day then getting a mix of carbohydrates and protein within 60-90 minutes is
advisable to maximise your recovery. If not then you might want a small snack
within this period, finishing the process with your next main meal.
Find out what works best for you and
trial any changes in training, not on the day of an event
Ensure your choices contain
carbohydrates, fluids and protein in the right amounts dependent on time and
Plan ahead so you maximise your
chances of making the right food choices after your run.
This article was originally written
for Tom Goom aka The Running Physio – check out www.therunningphysio.com for all your running related injury concerns.
Burke LM, Hawley JA, Wong SH,
Jeukendrup AE. Carbohydrates for training and competition. J Sports
Sci. 2011;29(Suppl 1):S17–S27. [PubMed]
Sawka MN, Burke LM, Eichner ER,
Maughan RJ, Montain SJ, Stachenfeld NS, American College of Sports Medicine
American College of Sports Medicine position stand. Exercise and fluid
replacement. Med Sci Sports Exerc. 2007;39(2):377–390. [PubMed]
Preserving bone health, optimising muscle recovery and having a better ability to resist coughs and colds are pretty important factors for runners of all levels from your park run regular to professional athletes. Vitamin D is a key nutrient involved in all these biological actions; its worth taking note then that approximately 1 in 5 of the UK population have low vitamin D levels (defined as serum levels below 25nmol/L). Let’s look at the role of vitamin D in the body, how it could impact running performance and how best to avoid deficiency.
Preserving bone health, optimising muscle recovery
and having a better ability to resist coughs and colds are pretty important
factors for runners of all levels from your park run regular to professional
athletes. Vitamin D is a key nutrient involved in all these biological actions;
its worth taking note then that approximately 1 in 5 of the UK
population have low vitamin D levels (defined as serum levels below
25nmol/L). Let’s look at the role of vitamin D in the body, how it could impact
running performance and how best to avoid deficiency.
Vitamin D is a fat-soluble vitamin that functions
as a hormone, similar in structure to steroid hormones like oestrogen and
testosterone. There are vitamin D receptors present in many cells of the body
including muscle, bone, brain, kidneys, immune and intestinal cells. This is
what we know about the impact of insufficient levels and the potential of
Vitamin D’s role alongside calcium in preserving
bone health is well known. If you have a calcium rich diet but insufficient
vitamin D, you cannot absorb the calcium from your gut into your bones and
cells where it’s needed. A deficiency leads to rickets in children and
osteomalacia in adults; bones become softer and sufferers experience bone pain
and muscle weakness. Vitamin D deficiency can be a factor in stress
fracture development and should be a consideration alongside energy
availability and calcium levels.
Muscle function, repair and recovery
In recent years there has been new interest in
vitamin D’s role in optimising muscle function. We know that severe deficiency
leads to muscle weakness, interestingly there is recent evidence which may
suggest that vitamin D plays a role in muscle repair and remodelling. A recent randomized controlled trial (RCT) showed that raising baseline
vitamin D serum concentrations from 25 nmol/L to
> 75 nmol·l−1 via supplemental vitamin D3 (at
4000 IU/day) had a positive effect on muscle recovery of force following
a bout of damaging eccentric exercise. This may be important for runners
wanting to recover quickly from a training session or help enhance a
physiotherapy programme to enable a return to running after injury.
Immune response and infection:
A recent meta-analysis and systematic
review by the BMJ concluded that vitamin
D supplementation protected against acute upper respiratory tract infection (URTIs),
other studies on athletes and the general population have also shown negative
associations between vitamin D concentration and incidences of URTIs. So
adequate levels may help keep you cough and cold free and on your feet for
Why is upwards of 20% of the UK population Vitamin
D deficient and where do we get it from?
There are two sources of vitamin D in the UK –
exposing our skin to sunlight, aka skin synthesis of vitamin D, and diet.
Dietary sources include fortified
foods like margarine and cereals as well as egg yolk, oil rich fish (tinned
salmon being the best source) liver, kidney and mushrooms exposed to sunlight
(you can do this yourself by popping a punnet of mushrooms underside up on a
windowsill for 1-2 hours between 10am-3pm on a sunny day #lifehacks!)
Skin synthesis is the main source of
vitamin D as the UK’s intake of dietary sources are inadequate. In the UK we
can only absorb the right wavelength of sunlight to make vitamin D between the
months of April to September, between the hours of 11-3pm. This means that
majority of the UK population tend to be have sub-optimal Vitamin D levels,
particularly through the winter months.
Should we all be taking a supplement?
Runners who spend a lot of time outdoors are less
at risk of deficiency but unless you get tested you can’t know for sure. The
Department of Health recommends a 10ug supplement during the winter months, but
supplements are available that contain much higher amounts, and like most
things in nutrition, you can have too much of a good thing. Excessive amounts
of Vitamin D can be toxic, raising the level of calcium in your blood which can
damage your heart and kidneys. If you haven’t been tested a good general
recommendation is to take a supplement during the winter months of 10-20ug if
you live in the northern hemisphere and, during the summer practise sensible
sun exposure – this means 15 minutes of exposing your skin to the sun before
applying cream of covering up.
So, Vitamin D is an important nutrient to be aware
of; good practise is to include dietary sources, practise safe sun exposure and
think about a supplement in winter. However, we don’t eat single nutrients, we
eat food. One vitamin on its own isn’t the key to better health or performance
and supplements do not replace a healthy and varied diet.
This article was originally written
for @tomgoom aka The Running Physio. Check out www.therunningphysio.com for all your running related injury concerns.