Sometimes we love them, other times we hate them, but we all know we need them every now and then. Rest days are a tricky one, especially for distance runners.

We all feel we need to be doing more to become a better runner, and somehow sitting on the sofa doesn’t feel productive, but it does a lot more than we realise.

Photo: Natalie White

They can be referred to as ‘recovery days’ or ‘adaptation days’ as this is essentially what they are for but often we think of them more as ‘lost days’, which they definitely aren’t. 

The frequency of rest days varies from athlete to athlete. One runner may benefit from consistently having the same day each week reserved for their rest day, another may work in a 10-day cycle, or someone else may take their rest day as and when they feel their body needs it and others may have none at all. 

Why do we need rest days?

Factoring rest days into your training schedule is just as, if not more important than the hard work you put in. Having a regular day off helps to keep you mentally and physically strong. 

Physical benefits. 

Carfagno and Hendrix (2014) say ‘athletes are pushed routinely to the limits of their physical abilities. When tempered with periods of rest and recovery, a highly demanding training schedule can have tremendous benefits’.

Therefore, when our bodies have the opportunity to recover from the intense training we put them through, the outcome can be significantly better than training alone without any time to recover. 

When we push our bodies to their limits, our muscles tear, and need to repair in order to regain their strength. However, this process struggles to occur without proper time allotted for rest.

Rest days allow the repairing process to take place, thus helping our muscles to repair and get stronger, allowing us to ultimately run faster. Rest days allow our bodies to go harder in sessions as you will feel stronger, less fatigued, and raring to go again. 

Sometimes your body just tells you when to rest. Photo: Natalie White

Mental benefits.

Rest days aren’t only to be cherished for the physical effects they have, but also for the mental.

However, as much as you love running, no matter who you are, you have days when you find your motivation and energy is low, and this is ok. If you find yourself itching to go out for a run on rest day, you don’t have to. Staying strong and allowing that hunger to build up, just for one day, will make your training to come much better in quality and enjoyment. 

Time with loved ones.

With a busy training schedule, whether you are up early in the morning to run, or conscious of being in bed at a decent time to recover properly, it can be difficult to spend a lot of quality time with your family.

Whilst lockdown has made this juggling act easier for some, it isn’t in times of normality, especially if you are at work during the day.

It is important to embrace the extra time you have available on a rest day and use it to catch up with your friends and family, even if that is over Facetime or Zoom at the moment. It also allows you to enjoy other activities whole heartedly without being time constrained.

Personally, over lockdown, I have discovered a newfound enjoyment for playing volleyball in the garden or hitting a beach ball as hard as I can with a cricket bat and seeing who can get it the furthest. 

Melissa using Laura Muir to make sure her rest starts straight after the race in Glasgow 2019. Photo: European Athletics via Getty Images

What the elites do.

Rest days are taken by everyone, even some of our countries most elite runners’ factor in much needed ‘adaptation days’. Here is how they spend them:

A lot of elites truly embrace the importance of rest days. Melissa Courtney-Bryant, European indoor 3000m bronze medallist (2019) and 1500m Commonwealth bronze medallist (2018), is just one of those who recognises the importance of taking it easy on your rest day.

“So, I don’t have a rest day every week, so when I do have one I really like to relax and just rest!

I tend to sleep in even if it’s just not setting an alarm that day to let my body recover and wake up naturally. Instead of having my usual pre run porridge I make pancakes or have eggs for breakfast as I have more time to spend in the kitchen. In “normal times” I’d get physio or a massage now we are in lockdown I’m relying on my husband to be my physio with the help of my actual physio on video call, so I spend some time having treatment.

In “normal time’s” I might go out for coffee or lunch on a rest day but right now I’m spending a lot of time chilling either watching Netflix’s, sat in my garden or like everyone else in lockdown I’ve got into puzzles! I really like to make the most of actually resting on my rest days to make sure I’m fully recovered for my next session.

Part of a coaching philosophy

Also coached by Rob Denmark, alike Courtney-Bryant, Amy Griffiths has the same approach to her rest days. She too believes you should make the most of the being able to relax and refresh.

I love my rest days and I take full advantage of them. During lockdown the basic structure of my rest days hasn’t changed much. Some rest days I’m more active walking my dog or doing activations/drills in my garden. Others I lounge around doing my final year uni work – the recent sunny weather has been amazing for this! 

I don’t have a set rest day each week like some athletes. My coach will slot them in throughout my training block when he feels they are needed. They typically fall on a Monday or Friday. 

I think rest days are really important at certain points within a hard training block both physically and mentally. 

Physically it’s a chance for my body to relax and recover before cracking on with training again. But ultimately it’s a day where I can switch off mentally and refocus.

There was only one sofa to rest on at the finish so it was a bit of a rush. Photo: Andy Peat

Middle distance runners love rest days too

800m runner, Lynsey Sharp, makes sure she incorporates a regular rest day off every Sunday to allow your body to reap the weekly gains she makes. 

‘I have every Sunday off! Usually a fairly quiet day- Saturdays are a big training day so I’m usually knackered by Sunday!! I try to get up later, make a nice breakfast such as pancakes, go for a dog walk, etc. I’ve lived in England for 7 years and I’m still not used to the everything closing at 4pm law (not a thing in Scotland) so usually a mad rush to the supermarket so I can start the next week stocked up! I then usually take ages making dinner because I have nothing else to do!

Mixing rest with busy work days

Isle of Man’s half marathon record holder and Fast10 athlete, Ollie Lockley, told us how he usually spends his rest days, and how he feels better for still getting in a bit of movement. 

‘Well normally I would take a rest day when I am fairly busy at work, just so I don’t have to worry about fitting in a run and I can concentrate on work.

However, at the moment I haven’t got much going on, and if I’m honest I can’t remember the last day I took a full on rest day. For example, last week I took a day off running, but I still did an easy 45min cycle, and a walk in the afternoon. I will always do something light even if it is just an easy walk (I just can’t sit on my ass all day!! Haha). 

But to fill my free time I enjoy watching documentaries, reading or listening to podcasts. When the weather is nice, I love to sit outside with a nice coffee doing this!’

Rest days as part of injury rehabilitation

Experienced GB runner Louise Small has been absolutely amazing with her patience and determination to recover from her achilles injury. She is truly appreciating the importance of allowing her body to absorb the rest. Now on her way back into training, Small told us how she spends her rest days in lockdown.  

‘I’m currently running about 25 miles a week. No particular structure I just wake up in the morning and decide what I want to do which is very empowering and also refreshing. Currently, I’m having at least one rest day a week and my other days off are filled with a long walk or cardio on the ski machine…

On my rest days currently: I tend to work on my dissertation, I’ve just started getting back into playing the piano after a 12-year hiatus! Catch up with friends (over FaceTime at the moment).

Most importantly I use rest days as an opportunity for my body to absorb all the training to reap the benefits in the future. After this injury I’ve also come to realise that it’s ok to have more than one rest day in the week if you need it. As elite athletes we often get very fixated on only have one day off a week and normally it’s Friday. You should do what’s right for you and your body. Be confident in your training and ability.’

Like Melissa Courtney, Hayley Carruthers knows the importance of resting after a hard effort. Photo: Ian Walton for Virgin Money London Marathon

Some find it difficult to take rest

Even though we know we should take rest days, and enjoy them, it isn’t always as easy as it sounds! Recent World half qualifier (postponed due to Covid-19), Hayley Carruthers has enjoyed slowing down a bit after initially finding it a challenge. 

‘I have started doing 30 mins of yoga on my rest day and reading a lot! I’m really enjoying the slower pace of life. I’m working from home so that keeps me busy during the day. It was difficult at first to ‘rest’ because training is reduced but now, I’m really getting the hang of taking time for myself and feeling grateful to be healthy.’

Whether you enjoy your rest days or not, there is so much you can gain from implementing them into your regular training schedule. There is no frequency that works for everyone, so learn what works for you and keeps you feeling fresh physically and mentally. 

References 

Carfagno, D. and Hendrix, J., 2014. Overtraining Syndrome in the Athlete. Current Sports Medicine Reports, [online] 13(1), pp.45-51. Available here.

The post How some of the best rest appeared first on Fast Running.

With record entries and the most competitive field to date – despite it clashing with the European Cross Country Championships in Tilburg – the course records at the Telford 10k could be under threat on Sunday (December 9).

Weather conditions are forecast to be unseasonably mild and still, and, with a host of international stars set to push each other to the limits on the two lap course, the fastest times of the year on domestic soil could be in the making.

The fastest PB in the men’s field is held by Dorking & Mole Valley’s ace, Luke Caldwell. 

The Scotsman scorched to a 28:29.61 best on the track at the 2015 Payton Jordan Invitational, and has dipped comfortably under the 30 minute bar three times already this year. 

He was sixth at the rearranged 2017 race, which was held in January this year due to ice and snow on the course on the usual December date.

Caldwell’s season’s best this year is his 29:18.17 at the Highgate Harriers Night of the 10,000m PBs in May.

Boasting the fastest 10k road time this year in the impressive field is Wreake & Soar Valley’s Sam Stabler, who ran his 29:09 PB at the Parelloop 10k in March. 

The Leicestershire athlete also won the Armagh International 5k in 13:59 in February, as well as last year’s Leeds Abbey Dash in 29:13.

Cardiff AAC’s Ieuan Thomas earned his 29:13 life time best at January’s Telford 10k when finishing runner up to Charlie Hulson. 

The talented steeplechaser – who holds an incredible 8:30.16 PB for the 3000SC – was seventh at this year’s Commonwealth Games on the Gold Coast. He pulled on the GB vest once again at the European Athletics Championships in Berlin in August, so is used to performing under pressure.

Ollie Lockley has enjoyed a breakthrough year in 2018, running his 30:18 road PB when winning this year’s Great Ireland Run. 

The Leeds City athlete dominated the Isle of Man Easter Festival races, winning every single event. His track best over 10,000m is an impressive 29:15.45 from the Highgate Harriers event in May.

Thames Valley’s Petros Surafel was third in January’s Telford 10k, which is also when he earned his 29:21 best over the distance. Surafel rose to a more national prominence when making the podium at October’s Great South Run, his 48:05 good enough for third in the televised event.

With 100 men indicating their intention to break the 31 minute mark at Sunday’s race, there is a huge range of talent set to battle it out for the minor positions.

Jack Martin from Stockport won last weekend’s Percy Pud 10k in a 29:13 PB, although his 10,000m best is 28:52.78 from this year’s Gouden Spike in Holland.

Photo: Percy Pud 10k/Steel City Striders

Aldershot, Farnham & District’s Josh Grace won the event in 2016 with a 29:21 lifetime best, while Lincoln Wellington’s Lucian Allison is in the form of his life. 

Allison followed up a dominant victory at October’s Peterborough Half Marathon with a third place at last month’s Leeds Abbey Dash 10k in a 29:33 PB.

RELATED: Lucian Allison’s rapid rise from ‘Couch to 5k’ to dreams of a British vest

Southampton’s Alex Teuten is also entered, and, assuming he has recovered from rolling his ankle at the Liverpool Cross Challenge race, his PB of 29:52.29 from last year’s Highgate 10,000m suggests he could challenge for a top 10 result.

Jack Gray has consistently run within half a minute of the 30 minute mark and, if he can manage to avoid a reoccurrence of the stomach problem he often suffers with in races, he could also be in the mix.

Blackheath & Bromley’s Scott Overall is a class act, but, while he has one of the fastest PBs in the field – 28:49 – that dates from seven years ago. Nevertheless, he ran a useful 29:48 in March, so he could be on better form than his recent race results suggest.

It remains to be seen whether Chris Davies’ 28:52 course record from 2003 will still be standing on Sunday, but, with the hugely popular event including the additional competitive element of an Inter-Area match (with selected athletes representing the Midlands, North of England, North Wales, UK Armed Forces and Birmingham University), there will be no holding back at the sharp end. 

Kate Reed leads the women’s field

The highlight of the women’s elite field is undoubtedly 2008 Olympian, Kate Reed. The Bristol & West star made a very welcome return to competitive running this winter, with an 11th place at the Cardiff edition of the British Athletics Cross Challenge series in October underlining her serious intentions.

Reed followed that performance up with a 16:05 5k in Romania last month, before posting a promising 33:29 at the recent Wilmslow 10k. The Beijing Olympian’s PB of 32:07 dates back to 2007, but, having battled back to fitness following years of Achilles tendon injuries, it’s clear this determined athlete still has plenty to give.

Worcester’s Jenny Nesbitt will be fighting Reed for the title after having a superb year on the track, with a Commonwealth Games final performance the highpoint of the Hoka One One athlete’s career so far. 

The young Welsh star ran her 32:38.45 10,000m PB at Highgate this year, so clearly has the speed to challenge for the top podium prize.

Fellow Hoka athlete Louise Small went even quicker at the European Cup event in May, posting a 32:34.73 lifetime best just a month after recording a 33:20 road 10k PB in Poland.

The Aldershot, Farnham & District ace is consistently a class act, and, with a 15:40.5 5000m best, cannot be ruled out for the title.

Another sub-33 minute talent to watch is Leeds City’s Claire Duck. Although she has only run 34:00 on the roads, the fact she has posted a 32:52 10,000m this year and a 32:51 last year – both at Highgate – shows she has the legs to go much quicker than her Leeds Abbey Dash PB suggests.

Duck’s club mate Bronwen Owen will be debuting over the distance in the West Midlands event, but with a 16:17 5k best from this year’s Manchester Sale Sizzler under her belt, she could be a dark horse in the race for the top spoils.

Other exciting talents to watch will include Birchfield’s incredible success story Hayley Carruthers, who has improved from 43:47 two years ago to 34:05 at this year’s Vitality London 10,000m. 

The former Rotherham Harrier has topped the world parkrun top 10 rankings twice already this winter with a 16:24 best recorded last month. Her 2:36:48 marathon PB from October’s Toronto race shows she has huge potential to upset the bookies’ predictions.

Josephine Moultrie from Victoria Park City of Glasgow AC and Danni Nimmock from City of Norwich are also set to challenge for a podium place, the latter finishing third in January’s event with a 33:44 PB, behind Caryl Jones’s 33:18 and Faye Fullerton’s 33:26.

RELATED: Charlie Hulson and Caryl Jones win Telford 10k

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Louise Small has worked hard to balance a teaching career with her current position as one of GB’s most consistently high performers over the country and track. 

While she is now putting her job on hold to pursue further education and concentrate on her running, she is aware of how far she has come since she first started out in athletics 12 years ago.

The Aldershot, Farnham & District star – whose career developed alongside the likes of Steph Twell, Lily Partridge and Charlotte Purdue – was scouted by her coach, Mick Woods, at a local cross country race aged 14. She hasn’t looked back since.

Along with multiple cross country medals both domestically and internationally, she has also achieved times of 15:40.5 and 32:32.73 on the track and 33:20 and 73:47 on the road in the last two years.

The two 10km personal bests came within the space of four weeks but unfortunately came at a price.

The highs of race PBs and the lows of injury

Small ran her road PB in Poland when winning the Oshee 10k, straight off a period of altitude training in St Moritz. However, unbeknown to her she had picked up a stress response in her quad during her time in the Swiss Alps.

This meant her consequent training for the Highgate Harriers Night of the 10,000m PBs a month later was mainly completed on the bike, the cross trainer and in the pool.

Incredibly, Small managed to defy the odds when she took to the track at the Parliament Hill event, winning a national bronze medal and a 22 second PB.

This was while her leg was bandaged up and she had no idea of what form she was in!

Racing without expectations and embracing cross training

That helped her relax ahead of the race, removing any pressure or expectation from her young shoulders.

“I was still in pain so the race was going to be a big gamble – I wouldn’t recommend what I did,” she reveals. “Although I’ve since spent the rest of the summer on the sidelines, I don’t like regrets. I stand by the decision I made at that point in time.

“I feel I ran well because I had taken all pressure off myself. I’d no idea what to expect, but was the most relaxed I’ve ever been before a race and as every lap went on my confidence built. I learnt a lot about myself from this race.

“Most importantly, I learnt you can supplement your running training with other forms of training and still get the results. Swimming is now a regular part of my weekly training schedule!”

Altitude training – the pros and cons

Small admits that she got carried away on that altitude trip. Although she has lessons to learn on getting the balance right, she says training thousands of metres above sea level has many benefits.

“I got lots of recovery in during my altitude trip, something I don’t get much of when working as a teacher,” she says. “I felt strong, and my times suggested I was in PB form. Unfortunately, having more time to train can be a negative when you normally balance work and training. I got carried away this time.

“There are so many pluses to altitude training though, for all athletes, due to the increased red blood cell count created due to the lack of oxygen. This makes it easier to run for a short period when you return to sea level.

“It’s a great way to escape distractions and put in a concentrated block of training, in an inspiring environment. I’ve gone four times this year, and have really started to notice the benefits of having lots of short exposures.

“Altitude isn’t for everyone though, and can take time to get used to. It’s important to take the first week easy, to allow your body to adapt to the change in environment. If you over do it you can leave yourself struggling when you return to sea level.”

Small recommends Font Romeu to those on a low budget, and St Moritz if money isn’t as much of a squeeze.

RELATED: A running guide to the beautiful St. Moritz

The importance of support networks for athlete success

Returning to closer to home, the multiple Hampshire cross country champion is clear that her support network is key to her growing success.

She is grateful for the support she receives from her strength and conditioning coach, Rich Blagrove, her psychologist Stacy Winter, and Christian Poole at the Running Lab in Kew, who has helped with her biomechanics.

It is her family, though, who she relies on the most.

Small still lives at home with her parents, which makes it easier for them to drive her to all her races – something they’ve done since she first joined the club 12 years ago – and even to St Moritz!

She jokes: “If I’m lucky I might have my own house before I’m 30”, a sentiment many young renters can relate to.

Family support

Small’s parents are clearly a big part of her success story.

She explains: “My mum acts like my agent. She is a whizz at researching, so helps me find races for the calendar and the best flights for altitude training. My parents have also fully supported my decision to give up my job in pursuit of achieving my goals.”

It’s a move she hopes will enable her to better recover from training without the stresses of working in education. She will instead pursue a part-time MA in Physical Education at St Mary’s University for the next two years.

Coach/athlete relationship and the power of longevity in that set-up

Although her work/study set up has changed, her long-term coaching arrangement has not.

It’s no doubt that Mick Woods has had – and continues to have – a huge influence on her career.

From predicting she would earn her first GB vest within a year of joining AFD (which she did at the World Youth Championships in 2007, where she competed in the 1500m against the likes of the USA’s Jordan Hasay) to helping her visualise herself fighting for a place on the GB Olympics team in Tokyo, Woods has been there every step of the way.

She adds: “When I first joined AFD I had no idea of the journey I was about to start. I was in total awe of athletes like Steph Twell, Emma Pallant and Charlie Purdue, and so took my training very seriously from the beginning.

“Mick has created that hard working philosophy, where at any given session 50 plus athletes of all ages and abilities gather to train as hard as they can. We all owe a lot to Mick, his dedication to this sport is unwavering.”

Small’s love and respect for cross country running

She points to the fact that her love for – and strength in – cross country running has been nurtured at the club too.

“Cross country has always been an integral part of our development at AFD,” she says. “I’ve been fortunate to be part of a strong girls team, consistently winning individual and team national medals over road and country, through all the different age groups.

“This team ethos within the club makes the sport more enjoyable through the hard winter months.

“Cross country is both the foundation blocks for the track season, but I do also  relish the challenge of running up hills and through the mud and rain!”

Racing goals short term and long-term

Small is back running again now after three months of cross training. She is busy preparing for the cross season, but may run a road race before the national road relays in October first.

Long term, she has her eyes on Tokyo – possibly over 10,000m or the marathon. She knows consistent training and avoiding injury is key.

“I would love to go to the Olympics, but I’ve learnt it’s more beneficial to focus on the process of how I’ll get there as opposed to the outcome,” she explains. “As long as I stay healthy, build consistency and continue to make progress I believe I have just as much chance as anyone else!”

Hoka One One

Louise Small has been sponsored by Hoka One One since 2016. She says: “Hoka have helped relieve the financial burden of training gear associated with running. This has allowed me to put money towards physio, massage and pilates.”

She does her steady runs in the Hoka Cliftons (neutral shoes), and her main miles in the Tracers (lightweight with support – she raced the Highgate 10,000m in them as they help reduce calf soreness).

Baking success – and failures!

However, the support the Aldershot runner is most in need of at the moment is in the kitchen. The creative talent loves to bake, but admits she is about to face her ‘biggest challenge yet’.

“I’m going to be making Steph Twell’s wedding cake!” she reveals. “I have already had my first wedding cake nightmare, where I forgot to bake the cake!”

RELATED: Can club runners raise their game with altitude?

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Alex Yee, in his first major race after his serious bike crash eight months ago, showed great determination to win the men’s title at the BUCS Cross Country Championships on Saturday. While European U20 champion Harriet Knowles-Jones impressed to take the women’s honours in Hillingdon House Farm. A full report can be found here.

Late on Saturday night in New York, Chris O’Hare became the first British man since John Whetton in 1965 to win the Millrose Games Wanamaker Mile. O’Hare finished ahead of fellow Scot Josh Kerr who equally impressed with a personal best performance to move to number five on the UK all-time ranking. A report on the action in New York can be found here.

Indoors (Saturday, Feb 3 and Sunday, Feb 4)

At the Non Thomas Open in Cardiff on Sunday the impressive 18-year-old Jake Heyward broke the British junior 3000m indoor record.

The European under-20 1500m champion posted 8:00.93 to better Ian Stewart best that had stood from 1968.

Also in Cardiff, Tom Marshall set a Welsh national record for 1000m indoors. Marshall, who features in the ‘class of 2018’ clocked 2:21.25 to finish ahead of Cardiff AAC club-mate Stephen Morris.

Hannah England was the clear winner in the women’s 3000m crossing the line in 4:17.72, almost nine seconds ahead the rest of the field.

At the opening meet of the IAAF World Indoor Tour in Karlsruhe, Germany on Saturday, world relay silver medalist Asha Philip finished third in the 60m final with 7.12 after posting 7.18 in the heats.

Andrew Osagie finished fourth over 800m with 1:47.02, while Morgan Lake had a best jump of 1.85 in the high jump.

Jonny Davies impressed over 3,000m at the Meeting National Elite in France, winning in a personal best of 7.56.13. David King was fourth in the 60m hurdles with world indoor qualifying time of 7.66.

Harry Aikines-Aryeetey posted 6.68 in the 60m heats before clocking 6.74 in the final to finish to fifth.

Roads (Sunday, Feb 4)

Representing England, Ruth Barnes and Sophie Cowper made it onto the podium at the Granollers Barcelona Half Marathon finishing second and third respectively with two personal bests.

Avon Valley’s Barnes, who finished 12th last week at the South of England XC Championships, clocked 74.59 to take over 30 seconds off her best with Cowper clocking close to a four-minute PB with 76.25.

Cardiff AC’s Matt Clowes finished eighth in the men’s race with a personal best 64.39, while Matt Sharp was in close pursuit taking ninth place with 65:39.

Aldershot’s Richard Allen out sprinted Highgate Harriers Andy Maud to win the Chichester Priory 10k in 29:45, with Maud crossing the line in 29:47. Fellow Aldershot runner Joe Morwood completed the podium in 30:37.

Katrina Wooton took the honours in the women’s race in 33:23, with Bristol & West’s Kate Maltby second in 33:59.

Rebecca Murray, who will make her marathon debut in London this April finished third in 34:09.

At the Dewsbury 10K on Sunday, Mo Abu-Rezeq won the men’s title in a time of 29:42. The Altrincham & District runner finished 20 seconds ahead of Fikre Wondiye. Wakefield Harrier Charlene Thomas won the women’s race in 34:50.

Jack Martin won the men’s title at the Alsager 5 in Staffordshire on Sunday. The Stockport Harrier crossed the line in 24:19 over the 5-mile course.

Team New Balance Manchester’s Lauren Howarth followed up on her second place at last week’s Northern Cross Country Championships with the women’s title in a personal best 26:56.

Commonwealth Games marathoner Josh Griffiths won the Pontypridd Reverse 10 in Ystrad Mynach Wales. Griffiths won in 51:00 and most impressively the race formed up part of his 23 mile Sunday long run. Cardiff AAC’s Clara Evans won the women’s race in 61.23.

Cross Country (Sunday, Feb 4)

Tonbridge AC finished eighth in the senior men’s competition at the European Champion Clubs Cup Cross Country in the Portuguese town of Mira. Robbie Farnham-Rose was the highest place finisher for the club in 15th with a time of 30:56.

He was followed by club mates Maximilian Nicholls and Ryan Driscoll in 45th and 46th respectively, with Ben Cole 53rd, Charlie Joslin-Allen 78th and Jamie Bryant 81st.

Aldershot, Farnham & District impressed to finished sixth in the women’s team event. Louise Small was the first home finishing 14th in 20:55, followed by Katie Bingle in 18th, Lauren Hall 33rd, Laura Gent 40th, Hannah Kitchen 44th and Carolyne Baxter 48th.

6th best club in Europe!! Always enjoy racing with my @AFDACofficial girlies!! #Mira2018 #EuroClubs #14thplace #HokaOneOne pic.twitter.com/s8HGGnXlgk

— Louise Small (@LoulouSmall) February 4, 2018

The post Records indoors, cross country and road racing galore appeared first on Fast Running.

On her international debut, Louise Small secured a top 40 finish in the senior women’s race, while Victoria Weir and Sam Stevens finished as the top Britons in their junior races with 40th and 43rd place finishes respectively as the GB team put in a determined showing.

For Small and her fellow senior women’s team members Claire Duck, Rebecca Murray and Emily Hosker-Thornhill, the anticipated quick-fire pace from the gun saw the field of 106 split in a near instant, with each of the quartet working hard throughout to pull back places.

As the five laps went on and the 10km race drew to a close, it was Aldershot, Farnham & District athlete Small who did the most when it came to working her way through the strung out field effectively and efficiently for an eventual 38th place finish, while European Cross U23 team gold medallist Murray also impressed to claim 42nd as she transitions into running as a senior athlete.

GB team captain Claire Duck finished in 63rd, and Hosker Thornhill finished in 90th.

Afterwards Small, reflected on the race: “It was tough and it was hot out there, but I’m proud of the way we battled as individuals and as a team.

“The pace was quick from the off, but obviously we expected that to be the case, so it was a case of making sure we kept our cool and ran our own races regardless of what was going on in front or behind. Overall I’m pleased with the finish, and both the race and the championships have been a fantastic experience.”

In the men’s U20 race, won by Uganda’s Jacob Kiplimo in front of a rapturous home crowd, Leicester’s Sam Stevens worked his way through the field over the course of the three 2k laps to eventually claim a highly respectable 43rd place finish as he, like many, debuted at the World Cross Country Championships against stiff opposition.

With the sextet of junior men largely sticking together as a pack for the first lap-and-a-half of the 6km race, it was Stevens, Scott Beattie (Mike Bateman) and Inter-County champion Jonathan Shields (Michael Thompson) who led the way for the British Athletics team, with the sight of the trio swapping places something of a regular occurrence in the earlier stages of the race.

Only when the bell came did Stevens make a push forward as the heat began to take its toll on many competitors, and as the home straight beckoned it was he who pushed on to claim a finish inside the top 45, with Beattie four places and nine seconds behind for 47th place.

Commenting on the race, he said: “As a team we played the race out to go off steady and I think we did that. As we went through the race we tried to move through as individuals and a team, but obviously it’s so difficult to not drop off out there.

“I’m pleased overall though – I was ill at nationals, then I wasn’t quite at it when it came to Inter-Counties, so I really wanted to just come here and kill myself out there on the course, and I 100% feel like I did that.”

Elsewhere in the race, Shields took 60th; Hugo Milner was 69th, despite a niggling injury throughout; debutant Luke Prior (Simon Prior) finished 80th; and Ben Davies (Simon Goodwin) came home in 87th.

In the first race of the day to feature British athletes, the women’s U20 race, Victoria Weir (Bud Baldaro) was the first Briton over the line for a noteworthy 40th place in another impressive showing on what was her first global competition in a British vest.

At the 2km point of the U20 women’s 6km race Weir was sat at a mid-way point between the middle and back of the field, but a resilient final lap saw her move through the field to snatch placings back from the 104-strong field in determined fashion.

Speaking on a challenging course and temperatures of 27 degrees, post-race Weir said: “You train to be able to run hard, so in that aspect the course is fine because you’re used to running hard, but for me I hadn’t really adapted my training to the heat. I think if I was to do another course like this in these conditions I would definitely be changing aspects of my training as a means of preparation.”

On her first international vest and representing GB for a third time, she concluded: “I can’t even describe it – last season I didn’t even do cross country and was unsure about continuing to run competitively, so to start University after a really good track season and be able to be given the opportunity to represent your country, which was a life-long dream, three times in almost as many months [European Cross Country & Great Edinburgh XCountry] is almost indescribable.”

Also in the midst of the field for much of the race were Scottish duo Gillian Black and Anna MacFadyen, as the pair eventually settled for 46th and 48th place finishes on their British Athletics debuts. In the same race, Tonbridge’s Phoebe Barker (Richard Owen) was 57th on the back of good work undertaken in the earlier stages of the race, and Wales’ national U20 champion Cari Hughes (Andrew Walling) claimed 64th.

Unfortunately Amelia Quirk did not finish the race as she withdrew at around the 3km point.

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