In a past life I worked for sportscoachUK. Based at London South Bank University I shared an office with Bob Smith who was at that time managing England Athletics’ work in the build up to the 2012 Olympics. Relatively new into coaching I remember struggling to get my head around how one man could have such an in depth knowledge of club sport and I treasured those chats we had.

Bob’s death from cancer in 2017 was met with a huge outpouring of sadness but also reflections on the impact he made on the sport. We were lucky to receive a copy of his memoir ‘Getting the Buggers to Turn Out: Beagles Road and Cross Country, from Sutton Park to Parliament Hill’ from his son James. This touching book details the club’s journey from struggling to get together a scoring team to national success.

“Bob was unusual in that it didn’t matter if you were an elite or a newcomer to sport. Bob always had advice and time for everyone” said Dave Mitchinson in the foreword. This was absolutely my experience of Bob.

Smith masterminded the Newham & Essex Beagles area and national road and XC relay teams featuring the likes of Keith Gerrard, Mo Farah and Moumin Geele and is fondly remembered by track and field and endurance athletes, coaches and volunteers alike.

A familiar tale, brilliantly told

What is striking about the book is that many of the situations that Bob describes will be familiar to many a club coach or team manager, but despite that the book never becomes dull or routine. That is in large part due to the quality of the writing. Simply put it is full of sharp wit and engaging anecdotes.

Having known Bob I wasn’t surprised by this but the book has a page turning quality that is often missing in books on sport in general, let alone self published ones. As James told us:

“A real love for the sport shines through the pages. The memoir is a bit of a Who’s Who of distance running; Bob had an amazing memory, and I can vouch for that because I checked all the times and results!”

An insiders view

It’s a fantastic book for athletics purists. It gives a fascinating insight into the conversations and little details that surround great athletic performance. The friendly, and occasionally less than friendly, rivalries and the dedication, badgering and simple force of personality required to hold together a successful team in an individual sport.

For anyone involved in club athletics the personalities that feature throughout the book will trigger many memories and Smith somehow captures the purity and romance of genuine, grass roots club sport throughout. This is captured beautifully in the chapter on the 2012 Olympics instead of where instead of focusing on the individual success of former Beagle Mo Farah he instead writes

“…occasionally Beagles runners produce top-notch individual performances in the club colours, and an instance of this was at the 2012 National Cross Country Champs at Parliament Hill.

Keith Gerrard and John Beattie were both superb that day, and I like to think that at some distant point in the future, when they’re bouncing their grandchildren on their knee, they’ll tell them that they used to be a runner. And when they’re asked if they won any medals they’ll go to a chest of drawers and pull out their National medal”

A travel companion

Offering advice on the best eateries in East London might sound an odd juxtaposition in a book focused on sporting success and struggle, but somehow it just works and fits with Smith’s endearingly droll story telling. In the chapter ‘Top Dogs? Not in Metroland’ he offers his eight top cafes around Newham. We even get an insight into his favourite motorway service stations – a critical aspect to successful team management.

This fits because the romance of athletics isn’t formed for most in Doha or in a Diamond League. It’s carved out on cold muddy day’s at Parliament Hill or Sefton Park with the blood, sweat, tears and smiles of athletes with nothing more to gain than the pride and glory of their individual and team effort and on the dedication of volunteers.

When asked what he most remembers about his Dad James told us:

“I mostly remember the Friday evening last-minute disasters and panics! Dad would be on the phone all evening before an upcoming competition, calling athletes to make sure that they were still available, and scribbling down drafts of 12 Stage leg orders and his predicted times.

He had a huge amount of pride in his team, but I got to hear some other choice words for them when they dropped out with a bad excuse! He lived for the sport, the team and the competition; I can remember him beaming when the Beagles won the National XC Championships in 2009.”

Practical guidance

Towards the back of the book Smith offers fantastic words of practical wisdom. In ‘The Ideal Team Manager’ Smith takes the reader through the roles of a team manager and the resilience required to be successful at it. In the following chapter he itemises the tasks required to submit teams for competitions and as I was reading these chapters I wondered if this sort of basic, practical advice has ever actually been published before!?

Whether it’s recounting a story of a near 300 mile last minute round trip to drop off a Newham vest to Mo Farah for a race that he didn’t use or vivid descriptions of the glory of years at Sutton Park the book is written firmly in Bob’s voice and there is no higher praise we can give. It is a fitting way to remember a man who impacted the lives of so many in the sport.

We shall leave the last words to James and encourage all readers to get hold of a copy of the book, which is available on Amazon.

“Bob was a passionate believer in the power of community involvement in athletics—and sport in general. He believed that athletics should be for everyone, and like his father—the 400m coach Mike Smith—Bob always had time for people regardless of level or ability. I’ve been really touched by stories from people who met my dad over the years; he wasn’t only available to speak to the Newham teams—if you cared about athletics, Bob cared about you.”

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We recently featured Sussex based Paul Navesey about his journey from ultra running to 2:18 marathoner and as a reward for his hard work Navesey is representing England at the Frankfurt marathon this Autumn. There can’t be too many athletes who got their England vest as an ultra runner before their vest as a marathoner.

Over the next few months the Alison Benton coached athlete will share his training, thoughts and ups & downs of the marathon training cycle with the Fast Running audience. So here’s the first of a series following the Crawley AC club record holder.

Getting the ball rolling

You’ve got an Autumn marathon place, so better start training at some point. The early weeks of marathon training are important. You have a goal that is exciting, is far enough away that it isn’t daunting & motivation is likely very high.

So, how to get it right from the start?

Don’t stress

Times and paces will likely not be quite where you’d like early on. If you are injury free, healthy and able to train at the required volume. Ideal.

I have an excellent coach in Allison Benton. Recently she has reminded me, more often than she would like to, that I don’t need to be, or necessarily want to be, at my fittest now. The only time you need to be able to run 26.2 miles of marathon pace is on race day.

Hit your early sessions, train smart, pace accordingly. A session doesn’t need to be run at PB pace to be a quality  session.

Fuel the fire

Marathon training is hard work. You are planning to run 42.195km, most likely faster than you ever have before. From the very beginning fuel your body to maximize your long workouts, lots of time on feet runs, double days and of course the S&C sessions. Don’t let your body down and it won’t let you down!

You also need to think about what you’ll be eating on race day so better to start practicing that as early as possible too. I’ve lost count of the times I’ve spoken to athletes in race week who don’t have a plan for their food on race day.

Love racing, but not too much

I love racing. More so than any thing else in running, I love to race. However, I have learned in previous build ups that it can take a lot out of you. If you want to to race, do so. Allow for them, ease up a little before hand and don’t rush back to those tough sessions too soon after.

They can be an honest measure of fitness and are really good fun! Don’t race everything out of yourself before you’ve even got to the marathon startling.

Photo of Paul and his coach Alison Benton. Photo: Tom Craggs

My training

July is the first month of my marathon build up to Frankfurt in Oct. Following a run of races and results that far exceeded my expectations early on in the year I was very disappointed to not make a couple of planned races post Brighton Marathon. However, my first 4 weeks is now well underway. I have hit a couple of early tempo sessions and I eventually made a couple of races! Listening to your coach really does work!

As the base builds in running so does the gym work. As with most athletes we know our weak spot. How often do you hear “Oh yeah my hamstrings are always tight”, “If I get a niggle it is always my calf”  or “I have had achilles issues on and off for years.”

We are all managing something, it is always important to work on those as much as your time permits. It can be the difference between 12 weeks of uninterrupted build up or a stop start build up. Do you want your 2:19, 2:29, 2:59, 3:59? Or would you prefer 2:21, 2:31, 3:01, 4:01?! Do your S&C!

As I mentioned, I finally made a couple of races. I am always really keen to support locally organized events where possible so had a real blast racing the Phoenix 10k and have recently run the MK5000 PB Special organized by Elliot Hind. Two very different events but both hugely enjoyable, with the 5000m track race being a big shock to the system. The best way to support these events is to turn up, run hard and tell everyone about it (we all enjoy talking about our running right?!).

What’s Next…

Heading into the next four weeks I have one more race lined up, another local event at Withdean in Brighton organized by Tom Ulliott of Brighton & Hove AC. Each year he organises his Birthday Boys 10,000m (Aug 1st) & 5000m (Aug 22nd). The entries for the 5000m are still open, get down there and give Stephen Ferroni some company for 12.5 laps. [Paul actually ran a new track PB of 30:25 last night – Robbie]

I will be building in some longer tempos and the mileage (kilometre-age?!) will increase slightly. The extra volume will come as a result of increased session length and a bit more time on feet for those long runs… Anyone free on a Thursday morning, company always welcome.

If you want to follow Paul on his journey then he’s on Strava and has a red hot Instagram game.

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The Loughborough International has long been a proving ground for young emerging talent and also provides a competitive opportunity for established internationals in front of a good crowd at the Paula Radcliffe Stadium. This year’s competition is includes teams from England, Scotland, Wales, GB&NI Juniors, BUCS and Loughborough Students as well as invited guest athletes.

Alongside a packed timetable of sprint and field events endurance fans can look forward to seeing competitive 800m, 1500m, 3000m and 3000SC races.

Young Talent

The start list features some names we expect to be future stars of British distance running. U/20 National XC Champion Amelia Quirk races 3,000m looking to improve on her 2nd place finish last year. The Scottish team features the likes of GB international Eloise Walker. The under 20 has had a fine year competing in the World Cross and running 9:27 to finish 11th Armagh International Road Race. The GB team also includes European Youth silver medallist Anna Burt racing in the 800m.

Sam Charlton competes in the 3,000m having already claimed English School XC and u/17 National XC titles this year. European u/18 3,000m Gold Medallist Thomas Keen features for the GB team and we are also excited to see the continued development of Piers Copeland with both athletes racing in the 1500m.

Bob Smith coached Copeland achieved a fabulous bronze medal in the British Indoor Championships over 3,000m earlier this year. Commonwealth Youth Games Champion Alex Botterill races in the 800m having recently claimed both BUCs indoor and outdoor titles.

Established Internationals

The 1500m race features AFD’s Adam Clarke. The GB International has a PB of 3:38.35 but with an excellent range has run PBs of 4:01.02 for the mile and 29:28 for 10km this year.

The women’s 1500m race includes Holly Archer who place 5th in last week’s Ipswich Twilight 5km with 16:04. England Internationals over 10km Danielle Hodgkinson and Lucy Crookes race in the 3,000m. Tickets are still available should you want to see the action with events taking place from 11am – 18:30.

RELATED: The IAU World 50km Championship team has been announced

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Dina Asher-Smith, the joint fastest woman in the world in 2018, has launched England Athletics’ #gocoach national campaign that aims to bring 10,000 new people into the world of athletics and running coaching by 2020.

Having trained with the same coach, John Blackie, since she was a nine-year-old at Blackheath & Bromley Harriers Athletics Club, Asher-Smith is someone who understands the importance of great coaches in the sport.

“The relationship between any coach and athlete, whether at elite or beginner level, is pivotal in enabling you to be the best version of yourself both on and off the track,” says the British sprint star. “The launch of #gocoach is a great reminder of all the hard work and support that coaches and run leaders provide – often voluntarily – to help others.

“I hope the campaign will inspire people of all ages and backgrounds to think about becoming a coach or run leader. Our fantastic sport wouldn’t survive without them.”

The launch of the #gocoach campaign will provide an opportunity for everyone to get involved. There can be a misconception that you must have a sporting background to become a coach, and while for many people it is a way of widening their enthusiasm for sport, people of all ages, backgrounds and aspirations can get involved in coaching.

Whatever their inspiration, it is a way of giving back to the local community by sharing their knowledge and their desire to see others enjoying an active involvement in athletics and running.

So, whether you are a university student, grandparent or simply someone with a little spare time, becoming a licensed volunteer coach or leader can be a life changing role.

Asher-Smith’s coach John Blackie adds: “Being a coach is incredibly rewarding. Not only are you able to share achievements, but you’re also there to support and motivate during any low moments.

“I’ve been lucky enough to work with Dina for 14 years now, and share her journey to being the fastest British woman in history. The joys of coaching don’t just apply to working with elite athletes though; being a volunteer coach or leader is an extremely worthwhile role. I would encourage everyone to get involved.”

Get Involved and help others

Being a coach or run leader is a great way to get involved in the sport, build new friendships and positively affect the lives of other people in your local community. Coaches have a tremendous impact on people’s experience of sport and physical activity, whether that’s helping them to achieve their full potential as a competitive athlete or encouraging them to become active and enjoy the many benefits of exercise.

For some, volunteer coaching is a great way to reduce social isolation, become an integral part of a new community and develop new skills. For others, coaching provides invaluable experiences and life skills which can be carried through into developing new career opportunities.

Ruth Worthington, a volunteer coach at Bury Athletics Club, says: “My daughter showed an interest in athletics when she was eight and I would take her to our local track and sit in the car reading a book whilst she trained.

“In the run up to the London Olympics, the club was becoming busier and the under-11 coach asked for some help from parents. I wasn’t sure what I could do but I stepped forward.

“It’s been really empowering as a woman to get involved in athletics and coaching. There’s loads of help and support out there to get you started and it really does make you feel good about yourself.”

Further information about England Athletics’ #gocoach campaign and volunteer coaching can be found here.

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The four athletes representing England will be Hayley Carruthers (Gary Warhurst), Helen Davies (Clive Sparkles), James Westlake (Alison Benton) and Henry Pearce (Alan Storey).

Crawley’s Westlake has only recently given up his first love of football to concentrate on developing his potential as a runner. Under the guidance of coach Alison Benton he was fourth in the England Championships at London. He clocked 2:24:19 in the challengingly warm conditions that all runners faced that day. Westlake will be making his England debut.

Henry Pearce, who has notable recent bests at both the half-marathon and 10 miles, has been planning his step up to the marathon over the last 12 months under the guidance of Alan Storey. The Tonbridge AC athlete started fast at the London marathon this year but stopped after halfway. Possibly due to the hot weather that Westlake judged so well.

Both athletes have been racing well in the build up. Westlake won the Bright10 (51:17) and finished fifth at the Trafford 10k (30:15) in September. Pearce won the Simplyhealth Great East Run Half Marathon in 66:02 in September.

The women’s team

In a step up to international competition Hayley Carruthers races for England for the first time. Regular Fast Running readers will know of the Rotherham athlete, who only recently starting running competitively in the last couple of years.

After an excellent 74:46 PB at the Great North Run in September, Carruthers will be looking to improve on her 2:47 marathon PB which was run at London this year.

Helen Davies won Brighton in the spring to add to her 2017 victory in the same race. The Clive Sparkles coached athlete has only been back running competitively this last 18 months after a five-year break to start a family.  She will be looking to recapture some of her 2012 form that saw her clock a best 2:34:11.

The Ipswich Jaffa also won the Simplyhealth Great East Run Half Marathon this September in 77:10, meaning both race victors will be running in Canada.

The favourites

Toronto have assembled a quality elite field for the weekend. The number one bib belongs to Philemon Rono with his 2:06:52. The Kenyan will be racing for a three-peat after STWM victories in 2016 & 2017, when he ran the fastest marathon ever in Canada.

Likely to challenge will be Jake Robertson. The Kiwi ran 2:08:26 at Lake Biwa earlier this year in his debut.

Olympic marathon champion Stephen Kiprotich form Uganda also deserves a mention with a 2:06:33 PB. It will also be exciting to see what Canadian Cam Levins can do on his 26.2 mile debut.

Amane Beriso (2:20:48) and Marta Megra (2:24:32) of Ethiopia hold the two fastest PBs in the women’s field with Beriso the favourite. Megra was the 2017 STWM champion so will be looking to defend her title. Both bests were set in 2016 though. Someone like 22 year old Celestine Chepchirchir (2:30:39) could make a breakthrough performance and take the win.

More than just a race

STWM is more than a great running event – through the Scotiabank Charity Challenge, the race raises money for nearly 200 local charities focused on helping young people reach their infinite potential and building vibrant communities.

Over the weekend, the event is expected to bring more than $30 million in economic activity to the GTA, creating the equivalent of 100 full-time, year-round jobs.

Live tracking of athletes is available at http://live.sporthive.com/event/2089/Live

The races will be broadcast live via STWM.ca, starting at 8:15 a.m. EDT (5:15 a.m. PT). Fans can also watch on Twitter, the Athletics Canada site, and CBC Sports.

RELATED: Hayley Carruthers is just getting started

RELATED: James Westlake tops the UK parkrun rankings

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Rutherford, who won the Commonwealth long jump title four years ago in Glasgow, said withdrawing from the England Commonwealth team was “not a decision that’s been easy” to make.

The Olympic and world gold medallist, who has made a comeback from an ankle ligament injury, has decided it best to gradually introduce himself into competition after a period away from competitive athletics.

I haven’t jumped at all since June 4th 2016. I couldn’t be happier to be back in the sand today. 8 stride app. pic.twitter.com/BUxx7GqG26

— Greg Rutherford (@GregJRutherford) January 9, 2018

“In previous years I’ve attended major championships without a good training block behind me and my performance has suffered as a result,” the 31-year-old said. “I really would have loved to have been involved with the team. The Commonwealth Games have been brilliant over the years for me and my two medals from three Games have been highlights for me.

“I am planning on easing myself back into competition, possibly indoors, and then building to the summer season.

“I want to wish the team all the very best out in Australia.”

400m hurdler Jacob Paul has been selected to replace Rutherford and will make his first Commonwealth Games appearance.

Rutherford was quick to congratulate Paul, tweeting: “I’m thrilled that Team England have replaced me with Jacob Paul. It gives another up and coming athlete a chance to break through on the senior stage. Something I was lucky enough to do back in 2006. Good luck to everyone. COME ON ENGLAND!”

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The area governing body in the North of England, Northern Athletics, has released an open letter to clubs outlining proposals for a new £2 affiliation fee after the national governing body refused to commit to future funding.

The letter to clubs opens with: “This plea to you has been caused by the national governing body, England Athletics, not being willing to commit to the long term funding of the area competition providers. We appreciate this approach is not one that the clubs would have initially encouraged us to make but for financial reasons, it has been forced upon us. ”

At present Northern Athletics receives an annual grant of £41,000 from England Athletics however in 2018-19 this is due to be reduced to £32,000. “Without a guarantee for 2019-20 and 2020-21 the possibility of a shortfall of over £30,000 for each of those two years alone would be catastrophic for us,” says Northern Athletics in the open letter titled “Northern Athletics – your support, our survival, your future”.

The letter includes the supportive statements from respected athletes and coaches, including Jessica Ennis-Hill, Jenny Meadows, Ron Hill and Peter Elliott.

“I have always supported the Northern Championships,” says Ennis-Hill. “They have provided an important stepping stone throughout my career and I hope they can continue the brilliant work they do for athletics in general.”

Ennis-Hill’s coach, Toni Minichiello, added: “Northern Athletics and the Northern Championships they provide, are a critical part of the development of all athletes as they move through the competition pathway. The continuation of Northern Athletics is crucial to our sport and I give my full support to them with this current initiative.”

Jenny Meadows, World & European 800m medallist, expressed her sadness at Northern Athletics predicament and said: “I remember competing in my first Northern Athletics Championships as a 13 year old. It was the first time I had competed in such a big event in a big stadium.

“The Northern Athletics Championships became an annual focus and highlight for me and gave me vital competition and the opportunity to progress my Championship preparation skills. Even as an established international athlete, the Northern Championships would remain in my
competition schedule”.

Northern athletics estimates that it has almost 50,000 paying athletes who contributed in 2017 to England Athletics around £700,000. In 2017 Northern Athletics received £41,000 of that total which equates to 82p per athlete out of the £14 paid over or less than 6% of the total income received from Northern athletes.

Next year, despite their fees moving up to £15 per athlete (an extra £50,000) our grant will reduce to £32,000 which represents 64p per athlete out of the £15 paid to them or just over 4% of the total income they receive.

Olympic silver medalist Peter Elliott says: “Northern Athletics and everything the organisation represents is, for me, a very important aspect of the lives of the thousands of athletes who compete at all levels in athletics in the North.

“Northern Athletics’ administration, officials and the volunteers have done a tremendous job over the years and I would like to see this continue so we have the pipeline coming through on the track, the roads, and the country and in the field to continue to win more medals at the major championships.”

Of those who responded to a 2016 survey regarding the future of Northern Athletics, 99% agreed that the area should continue to provide competition beyond 2017. This was up from 97% in a previous 2014 survey. Over 96% supported a proportion of the athlete registration fee, currently £14, being directly routed to grassroots competition & development of the sport. Over 95% supported a proportion of the England Athletics athlete registration fee being directly routed to Northern Athletics.

The proposal
Northern Athletics says that in order for the body to survive it needs to put in place a scheme in readiness for October 2018 involving an annual payment of a £2 fee for each England Athletic registered athlete.

Northern athletics says in the open letter that “The fee would only increase to £3 per year, the figure favoured by the majority in our survey, in 2019 if our financial situation, based on take up by the participating clubs, requires it.”

But they “have calculated” that if the majority of clubs agree to join in the planned proposals, an increase to £3 may not be necessary.

Northern Athletics will now ask each club share their support “before the October 2018 date by registering with us by April 2018 and confirming your commitment to the way forward”.

The full open letter can be found here.

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It is the fifth and final British Milers Club Grand Prix of the summer and will see runners aim to achieve Commonwealth Games qualifying standards to strengthen their selection chances for Brisbane next year.

England Athletics Commonwealth Gamesstandards are 28:10 for men and 32:15 for women.

“We will have pacemakers to help out with the intention of running 68s to 4k so hopefully that will give the top runners a chance,” said Steve Green, the meeting organiser.

Thompson, with a personal best from 2011 of 27:27.36 is the fastest man in the men’s field, which also includes Abel Tsegay, Luke Traynor, Luke Cadwell and Scott Overall.

Steel, who earlier this year won a third Great Ireland Run title, will start as favourite in the women’s race but will be challenged by Katrina Wootton, Charlotte Arter, Rebecca Murray and Verity Ockenden.

The men’s 1500m has a strong field, with Tom Lancashire, Jack Crabtree and Ireland’s Kieran Kelly all competing for podium places, while Charlene Thomas, heads the entry for the women’s 1500m aiming for another sub 4:10 time to impress Commonwealth Games selectors. The field also includes Naomi Taschimowitz and Hannah Nuttall.

European U20 800m silver medallist Markhim Lonsdale and Olympian Michael Rimmer head the men’s 800m field.

Anna Burt, who won a silver medal at the Commonwealth Youth Games in the Bahamas, will face Hannah England, Emily Dudgeon, Katy Brown, Mari Smith and Revee Walcott-Nolan in the women’s 800m.

The meet begins at 4.10pm with 29 races over the course of the evening. For more details, including timetables and entries visit www.britishmilersclub.com.

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