Mandy did it!


Completed the gruelling 268 miles of the Montane  Spine Race. 

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Mandy's Spine Race

What did you do this weekend? Reports from Mandy

So many kind people asking me how I am. I'm exhausted, my feet are swollen & sore, tendonitis in my front of ankles which medics are helping me with, nosebleeds & I have developed the famous Spine cough 😂. I also stink of bog & mud am sleep deprived & hallucinating (saw my friend Olaf in a puddle 😂⛄❤).  I can still smile though & the support & comradeship is amazing. Have to try so hard now to finish this ridiculous but wonderful race. I really hope I can do it ~ I want to so much. Thank you 😘

Day 1, deep mud, mountains & fells, cold winds & a little bit of fun. Fell over 4 times, nothing hurt & feet are good. Had 2 hours sleep, sort out & 2 hot meals in checkpoint. Sleet, rain & 70 mile an hour winds forecast for today. Advised to take big boy/girl coat, which I have. I already know why they call this Britain's most brutal race. Thanks for all your lovely comments, posts & support 😘 xxx


Twin Cities & Chicago Marathons

Report by Shaun Cleworth

The back story:

This road trip was a long time in the making but worth every moment. 

It was a few years ago when I spotted that two of my bucket list USA races

were fairly close together (date and location wise), normally a week apart. 

If you're going all that way, might as well do two! Would have gone last

year but alas, for a change, they were on the same day in 2018. 

Instead, October last year I was running the Firenze marathon with one eye

on the clock, Chicago qualifier in the bag, time to put the plan into


Fairly simple road trip planned - we fly into Minneapolis on Wed 2nd, see

the Twin Cities, wife's special birthday on Friday, complete the Ultra Loony

Challenge (5k, 10k, marathon), Mon 7th hire a car and drive along the

Mississippi, various stops, overnight at La Crosse, on to Milwaukee for a

night (return car), Wed 9th evening train to Chicago, see the city and catch

a show, Chicago 5k and marathon, home on Monday 14th. Simples. 

 Twin City 5k/10k:

They have an EAS race weather warning system in America, I gather following

some previous incidents somewhere. 

Unfortunately with a storm blowing in for the Saturday this meant e-mails

from the organisers warning of possible changes etc. and a final update at

4am on Sat. 

Saturday's events were cancelled. I was bitterly disappointed at first,

especially when this was allegedly due to the risk of lightning strike, yet

we saw no lightning at all. I must admit though, the idea of volunteers

standing in that torrential rain seemed horrid and would take some real

dedication, this to me was surely the main safety issue. So pros and cons -

it was best to be safe, it would have been slippery and dangerous on course,

winds could blow things over/into runners/spectators, marshals could be in

low numbers if volunteers, volunteers would be exposed for long periods, was

the right call - plus, my stuff would have been absolutely soaked for the

main event. Shame no refund, but they are posting out the medals and


PS - this was indicative of St Paul/Minneapolis at this time of year (colder

than we expected) - we had a couple of nice days, one wet, one very cold

with icy winds. 

 Twin City Marathon:

The storm had passed and I woke to a glorious new day. I'm up and on the

Metro at Union Depot St Paul, headed to Minneapolis US Bank Arena for the

start line. 

Turns out the metro (tram) is home to quite a few homeless overnight and

they were quite surprised by the disturbance we caused, as each stop went by

even more runners joined. 

Its early doors and icy cold, start time at 8am, well organised, plenty of

loos, easy baggage drop, drinks station already, big screen and music,

decent DJ, knew what he was talking about race wise too. 

Hats off for the national anthem with 10 min to go. 

8 am and we are off!. 

The race is through the skyscrapers and city centre of Minneapolis, moves

west and circles the network of lakes and nature areas, hits the Mississippi

and follows it north, crosses, follows it south for a bit and then strikes

onto the famous Summit Av for a long stretch to the finish line at the state

capitol building in St Paul. 

A mix of big city, suburbs, lakeside views, wooded areas, river runs, posh

neighbourhoods and grand city capitals. 

I intended to take this one easy, especially with the big race next weekend,

and just enjoy the day, the race, the atmosphere and the views. Wow! What a


This race basically delivered on all aspects, wonderful city start, great

skyscraper running, out past parks and churches on the main roads to the

wooded suburbs, there before you know it. 

A mainstay of running through fantastic lakeside roads with amazing views,

tree canopied lanes, classic US style houses (many already gearing up for


The last of the lakes also meant we looked north across it and saw

Minneapolis' skyline in the distance, great view. 

A huge level of support, seemed like everyone had simply come out to watch

on the Sunday morning, weather clearly helped.

Plenty of people sat having breakfast parties on their lawns, lots of

cheering, music, water stations etc. all the way round. 

The river part was probably less dramatic than I'd expected because there

were trees on both sides of the road/lane we were on, as such the river view

was obscured in parts, but the tree lined running and crowds were great and

there were plenty of views of the river at other points. 

Summit Hill was no trouble at all, and then the 4 mile long Summit Av to the

finish was brilliant and again with massive support, passed the cathedral

and then the finish line and capitol is in view for the home straight. 

Timewise - 3:21 - bit of a surprise, really meant to go a bit slower. 

Effort wise, did start to get twinges in my right knee in the last two miles

and swopped over my knee support (I wear it more out of habit these days) on

my other knee. Worked a treat, but left me wondering about next week. 

Easily met up with my wife, changed, and carried on with our tourist stuff,

plenty of walking about and I was feeling good, paddleboat on the river in

the afternoon, was nice, and sneakily free.


Chicago Breakfast Run:

I do like these breakfast runs, not really a race, a bit of a laugh, lots of

flag waving, plenty of music, a leg warmer event that can cover parts of the

city you won't cover in the main event. 

I had also been told that a lot of the celebrities and elites do this one so

a chance to hang-out at the park afterwards - not so much I'm afraid. 

I thoroughly enjoyed the run, had all the normal razzmatazz and flag waving

at the start next to city hall and the Picasso sculpture. 

Must admit that once it began it seemed to develop into more of a 5k race

the further on you went and the less crowded it became - which seems odd as

there's surely no way you could PB on this. 

I especially liked the straight alongside Grant Park as runners were in both

directions and as you approached the u-turn you saw yourself on the big


Very well organised, liked the striking bobble hat that everyone was wearing

for the rest of the day, and with a 7:30 start it doesn't affect your days

activities at all.


Chicago Marathon:

Expo first - opened at 9am on Friday, with a fleet of free shuttles (yellow

school busses) picking people up from four points in the city from 8.30


I opted to go first thing and beat the rush, downside, so too did lots of

others, upside, selfie with Paula Radcliffe. All the usual stuff, pretty

speedy once inside, and shuttle back to just round the corner from my hotel

- great service!

Race day - 7:30 start with advice to be there a good 1.5/2 hours early. I

opted for the plan of arriving circa 6:30, meant I'd have an hour for all

the security and bag drop stuff etc. and planned to meet up at the fountain

with Debs and Simon. It did cross my mind that I may not be the only one

with this sort of plan, suffice to say, 6:30 was fine, plenty of time,

fountain was good too, though Debs and Simon were running late. Don't forget

that they close the pen at 7.20 so you need to bag drop and get to it, I

delayed bag drop to keep warm and ended up cutting this a bit finer than

expected - doh! 

I ended up at the back of my coral, but with 45,000 runners I looked on the

bright side, I'd be in for a slow start but it would help stop me going off

too fast. 

Hats off, national anthem - I do like this touch. 

7:30 and we're off!

Turns out they've really sorted out the coral size and staggered start, and

with the wide roads there was no congestion from the get go!

Little bit of weaving here and there, that's it. 

Wow, what an iconic start, big city running! Once again fantastic crowds and

a great atmosphere. 

Big main avenues, great going over the rivers, they'd even laid out red

carpets for us over the bridges (turns out this was due to the criss-cross

metal road structure underneath - but at first I thought it was VIP type


Plenty of music, lots of people cheering, plenty of water stations (must

remember, Gatorade is first, water second). 

Long, pancake flat straights, this course is a great one for a PB (not that

I'm heading for anything given the sheer mileage I've covered over the last

week and a half, added to last week's race) 

We're soon headed north to Lincoln park and the various neighbourhoods (I

think we run through 29 different ones), we go through part of the park,

pass the zoo and conservatory, through Old Town, all good stuff, and again

still plenty of support and regular music, all feeling good. 

I recall Old Town, I also remember the drag queens singing Brittany songs on

stage at the side of the road. 

Then we turn and are headed back to downtown, skyscrapers luring us back in

once more, into the heart of the city, over the bridges and along the river

this time - all simply brilliant. 

It's almost half way and we head out again to more suburban neighbourhoods,

definitely two halves to this race. The first half big city and parks, the

second more outlying neighbourhoods, China Town, and a home stretch for

Grant park. 

Lots of people out cheering us on all the way round, must admit - 1hr 33 at

the halfway point made me feel 3:10 was on the cards - and as every mile

passed and I maintained pace, thereabouts, it seemed more likely. This would

be a cracking PB afterall! 

I loved the comments of 'you've got this', initially a feeling of 'damn

right I have' slowly turned to more of a 'come on me, you have got this'.

Through China Town, tree lined suburbs, all the while with scrappers in the


Come mile 20 I was really tiring, come mile 22 the wheels were coming off

the bus, come mile 23 I reckoned on a PB but was unsure of 3:10, come mile

24 I walked a few meters and struggled thereon, even tried some Gatorade to


I knew when we turned for home and the last two miles straight had me

looking at the skyline in the distance getting ever closer, motivating

myself on. 'You got this!'

Such a relief to enter the final turn and head for the line, I felt

completely spent, 3hr:13 - and a PB by 30 seconds!

Here's the funny thing, in the immediate aftermath I heard serval people say

in a disappointed tone of voice that they had a PB. Like me, the pancake

flat course, the atmosphere, the crowds, the speedy start, all meant so many

went off too fast. Like when your eyes are too big for your belly, their

pace was too fast for their feet. By the end of the race it came home to

bite, so a new PB, but you feel you've left time on the course (a good three

minutes for me I reckon).

Loads of stuff handed out, glad I got my bag back as I needed it! Two beers

as well (should not have had them, I can't normally face much immediately

afterwards, I know better than a post race beer, circa 2 hours later I was


I clearly was utterly spent as I had to stop and sit on a park bench for a

couple of min on the way back to the hotel (twice), and was extremely

lethargic until the evening time, as we popped over to Navy Pier and out

onto the lake etc.

Overall a classic race, really well organised, amazing support and a

thoroughly great atmosphere.


PS - attached my strava links for the runs, loads of pictures too, as I

snapped and ran, Chicago was such that I didn't put my phone back in my

pocket at all!

PS - don't expect your Garmin to work in the big city parts

PS - on the way home the male winner was sat just across from me as we ate

lunch in the airport, and the female winner was on our plane (not to

Norwich, we flew via Amsterdam)!

PS - Milwaukee was almost missed off the road trip plan but turned out to be

a wonderful gem of a city. An hour and half from Chicago by train, if you

ever do Chicago, seriously consider a night in Milwaukee. 

PS - Have now spotted that Quebec and Toronto are a week apart at the start

of October..not next year as I have plans already, but 2021 perhaps..hmm? 


King's Forest 50K

John Hudson's report and challenge!

Inspired by some of the recent race reports from other Roadrunners of late, I thought I’d share a few thoughts about King’s Forest 50k and my season more generally.

King’s Forest was my third ultra and shorter than Peddars Way or the Coastal 100km so I was feeling pretty confident about finishing it. The conditions were great, drizzling and cool, and the course was well marked. I started off conservatively, letting a group of about 7 runners go away from me on the first 13-mile loop and got to halfway feeling like I’d held back and was full of beans. I’ve learnt on ultras that it’s all about holding back and keeping your powder dry for the first two thirds of the race. Getting great support from my family and from brilliant marshals like Wendy Smith on route, I set about upping my pace and picking people off in the second half. I was running about 6:30/mile when I went past the leader with about 6 miles still to go and I saw him look at my number, clock that I was in the ultra and visibly groan with disappointment as he realised he wouldn’t be able to hang on. This made me feel even stronger and I ran the rest of the race with a massive imbecilic grin on my face!

The KF 50k was the third in a series of Ultras organised by Positive Steps, following on from Peddars Way 48miles and the Norfolk Coastal 100km. I would thoroughly recommend this series if you're thinking of giving Ultras a try. At the start of the year I decided to complete the series. It was one of three targets I set myself for 2019: (1) Complete 3 ultras, (2) Run a sub17min 5km and (3) Run a sub2:45 marathon. I have achieved the first two, not the third (although I’ll have another shot at that in a few weeks). I say this not to blow my own trumpet, I’m well aware there are countless better runners out there, but just to share the power of setting yourself ambitious targets and putting everything into achieving them. If I had one recommendation for runners it would be to write down at the start of the year three things you want to achieve in running, pin them up somewhere you can see them every day and train your heart out trying to reach them. Other things that have helped me improve include: the plank (a few minutes every day); motivational Youtube videos (Ben Parkes anyone?); chia seeds in my porridge and the inspiration of Roadrunners like Mandy Foyster achieving amazing things every other weekend. The single most important factor, I have found, is running volume. Increase your mileage (steadily, safely and consistently) and you’ll see improvements in every aspect of your running.

My advice (for what it’s worth): start thinking about your three targets for 2020 now. They need to be ambitious, almost unachievable. Then set about achieving them.

Me and Running!

Lucy Richardson's Story

 few years ago I just thought running was running, I would see people on the street and just think they were out for a nice run. I had no idea there was so much more to it!

7 April 2018 I joined my Dad at Eaton parkrun to see what the fuss was all about. I completed my first parkrun in 38.43, stopped 6 times and genuinely thought I was having a heart was horrible! However, after crossing the finish line and realised people were clapping little ol' me, I got a sense of achievement and a proper buzz! It was then I realised what people were going on about! I was already looking forward to coming back the following week.  14 April 2018 I finished in 37.17. Each week the seconds and sometimes minutes were flying off....this was great! My parkrun PB is now 26.56 (Sloughbottom) and my 5k PB is  25.53 (Wroxham 5k race 1) so my aim is to get sub 25 by the end of the year! 

It was in June 2018 I decided to join Norwich Road Runners and it was the best decision! I thought I preferred running on my own but since joining the club, I think I can count the times I have trained on my own in the last year on one hand. The support and encouragement the club has given me has been amazing. There will always be someone who will stop to check I am ok or stay with me and keep me going and if it wasn't for these people, I may have given up! 

Since joining I have taken part in 26 races, 2 of them being half marathons and have many more booked!....I actually think they are a drug and I am slightly addicted! 

Next year I am taking on my ultimate challenge and what has been a dream of mine for years.....The 2020 Virgin London Marathon! I know it will be mentally and physically challenging but I know I have a lot of people around me to help me train, support me, cheer me on and pass me a beer at the end.....which will be needed! 

As cliche as it sounds, running has changed my life. Not only have I improved so much over the last year and half, I have made some amazing friends, taken part in some fantastic races and earned some solid bling out of it! It is true what they say, once you catch the running bug its hard to get away from it!

 I am looking forward to seeing how far I can push myself in the coming years, as Eliud Kipchoge says "No human is limited" BRING IT ON! 


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