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reflecting, learning, achieving….

Out on my long run yesterday, I found myself reflecting. This time last year it looked like running distances over half marathons runs were no longer an option, but after a month or two of drastically reduced mileage, I was still in pain with my back, and miserable too. Sack this!

Yoga, strength work and really steady mileage and endurance build – either that or go mad! It paid off and in the end 2018 was actually pretty ace. I achieved 3rd place female at the LadyBower Trail Marathon in June, entering trail races ‘for fun’ and really enjoying them and challenging myself to events and runs outside my comfort zone. I ran some technical fell races, ran in wild terrain, and even requiring nav skills. Okay, I didn’t place in every race I entered, but that doesn’t matter. I learned loads, about myself and running. I can do it. It’s easy to stay in your comfort zone – the hard part is being humble, having a go and having the courage to fail.

The best bit of all this? Well, I blooming loved every minute of it. I’m proud of what I did, chuffed I braved some challenging courses and with the results.

So what next? Well, in 2019 I’m going for it! I’ve entered the Four Inns race in April – my first ultra. Yikes, I’ve said it now, got to do it! So, With 3 others, the ‘Awesome Foursome’ (cracking team name) will tackle a 65km route from Holmbridge to Buxton. I’m excited, apprehensive, and a whole host of other emotions, but I am going to give it my very best and enjoy it. Lots of training ahead, and also lots of fun and immense experiences on the trails #noshortcuts #scottrunning #teamacceleratescott #scottsupertracrc

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Annual Review 2018 – by Dot Kesterton

Dot Kesterton is no stranger to BUZZ, with plenty of experience, teaching runners half her age how it’s done!

Running for #TeamAccelerate, as well as Sheffield’s Steel City Striders & her local ladies club ‘Smiley Paces’ – she competes within the V60 category (outdoing many in the V50 & V40) and runs like she means it.







2018 – A mix of trail, fell, road and cross country running.


When planning the year ahead the key aspiration was to finish the year injury free and running stronger and faster than twelve months ago.

It’s now two years since surgery on torn meniscus reduced my training to little more than a regular walk. I did wonder if it was time to choose a new pursuit since running was proving painful and slow. With that in mind I determined to build on my strength and form and try to recover enough to achieve my goals for 2018.

Starting the year with a scenic half marathon in Grizedale Forest was the tonic I needed to raise my spirits and motivate me to improve. First V60 in 2:07 was an encouraging sign that my legs were recovering at last.

I focussed very much on trail and fell races during the first half of the year, generally having a good run and enjoying the challenge. Hawkshead Trail race in April with it’s infamous ‘Coffin Trail’, a long hard climb taking us to 1600’ elevation was particularly tough so first in age with 1:41 for 10.3 miles showed I was increasing strength and speed in line with my goals for the year.

A shift of focus in early August took me to the British Masters 10K road Championships at Trentham, Stoke.  The temperatures, close to 31C and elevation of 568’ made it a particularly difficult race. However the preparation in fell races through the first part of the year paid off well giving me first V65 and gold in 49:30 mins.

That set me up nicely for an unexpected opportunity just a week later.

A chance meeting with friends in July led me to taking up the place of an injured friend on the Sierre Zinal Mountain race in Switzerland in early August. I hadn’t trained for it so the idea was to treat it as a bonus event and enjoy the scenery. At 30K and 2500m of ascent it would be my toughest challenge since the Snowdon Half Marathon in 2015. It took 5hours and 3 minutes to complete and turned out to be the most thrilling mix of walking, climbing and running, all the while marvelling at the wonderful backdrop stretching away to the snow capped Matterhorn  in the distance. Although there was no age category women above 50 I note from the results that I was 15th V50 and 2ndV60.

With success in road running I decided to try a couple of Northern Masters events in September, winning gold in both the 10K at Spen, Cleckheaton in 46.17 and the 5K at Leeds in 22.46. These results gave me the qualifying times needed to apply to England Athletics for a place in the annual British and Irish Masters International Cross Country Championship in Swansea in November. To my astonishment I was selected and despite a dreadful cold, ran the 3.7 mile course with the England F65 team of Yuko Gordon, Penny Forse and Ros Tabor to win bronze in the individual race and a team gold medal. Gold medals in the South Yorkshire Cross Country leagues and Championship followed.

The year ended with two hard fought events. I had had to sit out the 2016 Percy Pud 10K, injured, so came back for an attempt at the title in 2018. An unusually warm and still December day gave me the conditions I needed to run a winning time of 45.51 with a 92.26% age grading. My last run of the year was at Bakewell Parkrun. Another mild and still day made the conditions perfect. I pushed myself to a 7.06 average pace to complete in 22.04, 94.71% age grading and category winner.

I started the year aiming for an improvement in strength, pace and position in the UK rankings and with lots of support from friends and family achieved more than I’d believed possible. I currently stand at 7th in age and sex in the national ladder positions.


2018 Stats:

run: 1199 miles

time: 227.5 hours

Number of runs: 253

Average weekly distance: 19m

Elevation gain: 126.112’.

Average runs per week: 4.



Accelerate Sheffield, particularly Stuart Hale; Steel City Striders including Mick Wall and Richard Pegg for coaching and support.

Smiley Paces Running Club, for coffee cake, the odd run and much laughter.

England Athletics Masters Association EAMA for selecting me for Cross Country debut.

John Rothwell.

Malcolm Kesterton.

Parkrun UK for giving all the stats I need to stay focussed.


Dot Kesterton, FV65.


January 2019.

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#inov8month – 2018 Race Review


2018 Race Recap!


2018 has been a great year of running for me! I’ve run over 4,000km for the first time ever and had some good results on the road and the fells. Here are some of the key races from my 2018 year of running:


February 18th – Ilkley Moor fell race – Yorkshire Senior and U23 Fell Running Champs

I turned 23 this July so decided to have a final go at the Yorkshire U23 Championships, which this year took place at Ilkley Moor fell race. I had a good run in last year’s champs, finishing 2nd U23, and hoped to build on this. Despite a strong start and being in 6th place at halfway, I faded later on and ended up finishing 12th place and 4th U23, not the start to the season I had hoped for. Read my full report of that race here.

February 25th – Hope Winter fell race

Just a week after the disappointment at Ilkley Moor, I was racing more locally in the Peak District at the Hope Winter fell race. The race follows a fantastic route over Win Hill, with 450m of climb in 10.5km. It was an extremely cold day, with the ground frozen and clear blue skies, making for a fast race. I started off well and soon found myself in a leading pack with 2 other runners, Stu Bond and Billy Cartwright.  We climbed all the way to the summit of Win Hill together, before I managed to take a good line off the top towards the forest below and open up a slight gap on the descent. Hitting the forest, about halfway in at this point, the route flattens off and I continued to work hard to try and maintain the gap I had gained and stay in the lead. However, Billy managed to bridge back across the gap to me, and we ran together from here, taking turns setting the pace. We hit a turn to begin the climb out of the forest and back to the finish field, where I slipped on a frozen puddle and went down on my right knee hard, drawing blood. I got straight back up and worked my way back to Billy, who was kind enough to check I was alright. We vied for position going up this final climb and I hit the top just behind, before storming past as we began the descent; I’d made my move and went for it on the downhill! We flew down the descent, which though not steep was very technical in parts, and despite my best efforts I just couldn’t seem to shake Billy. We left the trail and hit the road for the final kilometre back to the finish field, swapping places as we both tried desperately to drop the other with endless surges and attacks. I felt like my heart was going to explode but knew I couldn’t give in now. We left the road and made our way through a stile, and it was here where Billy got in front of me and I feared the worst. I had ran the finish route prior to the race as part of my warm up so knew what to expect, and decided to just try and stay behind until we reached the last turn, and then sprint for the line. We hit the corner and I burst out to the right of Billy and kicked with everything I had left for the finish funnel – it was just enough! I won in 44:32, just 2 seconds ahead of Billy and 6 seconds off the course record. What a race! After the disappointment of the week before, I was ecstatic to win here.

8th – 10th June – Castleton and Edale fell races

On the weekend of 8th – 10th June, I ran 2 races in the Accelerate Gritstone Series – Castleton fell race on the Friday night, and Edale fell race on the Sunday morning. I had a good run at Castleton, chasing the eventual winner Nathan Lawson alongside Stu Bond. We made good time along the great ridge, and seemed to be closing the gap to Nathan by working together up the climb, but Nathan descended well and the gap was too much to make up. Stu also was too quick for me on the descent, his strength and experience paying dividends which meant I had to keep on working hard on my won to ensure I finished in 3rd place. Despite some confusion at the end with Nathan and Stu finishing in the wrong place, I managed to secure a solid 3rd place against some quality competition. I ran this race in 2015 and finished 33rd in 48:51. In 2018, 3 years on, I managed to finish 30 places better in 43:22, so was very happy with my run here! I had managed to nearly go over on my ankle whilst descending from Hollins Cross however, which made for a nervy Saturday spent at work hoping it would be ok to race on the next day. I went along to Edale on a ridiculously hot summer’s day and warmed up, the ankle feeling ok – I decided to go for it! Edale fell race starts on a steep hill, and climbs ringing roger before traversing along the edge of Kinder Scout. Going up the first climb I was in 2nd place, working hard but trying not to overdo it in the blisteringly hot conditions. I slowed a bit towards the end of the climb, but found myself still in 2nd with a couple of runners close behind. Approaching the summit of Grindlsow Knoll, I was passed by a runner from Matlock AC before beginning the gnarly, technical descent back to the finish. Losing 200m of height in 1km, I ran as fast as I could down the hill but couldn’t quite close the gap to 2nd place, however I placed well on the strava segment for the descent so was happy with that. Running down the road to the finish I kept on pressing to close the gap but there wasn’t enough road so had to settle for 3rd, and was happy to cool down with some water after the race! Two 3rd places in 3 days, all in all a good weekend!

21st July – Snowdon International Mountain Race

July came around and with it my main target race of the year, the Snowdon International Mountain Race in Llanberis, Wales. This race has a long, prestigious history, and attracts a stellar international field each year. To say I was excited to race it is an understatement! The weather for the race wasn’t perfect, some rain the morning of the race had made the rock quite slippy and treacherous for descending. My plan for the race was to go out at a good effort but not too hard, then build the effort as the climb went on, before going for it on the descent. In hindsight, I should maybe have saved a little more for the descent. I felt I climbed really well, starting a bit back from where I wanted to be then beginning to pass people after the first kilometre or so. I kept on working hard and moving up the field, before reaching the steep, stepped section of the route where it was almost all but impossible to not walk. A climb/descent of this length is something I haven’t raced before, so I was pleased with how I paced the climb, reaching the top in 48:50. From here it was just the small matter of almost 5 miles back to the finish! Going back the way we ran up and passing runners coming the other way, plus the large amount of walkers, made for a hair-raising, adrenaline-filled descent. I won’t hide the fact that I had been pretty anxious about the descent prior to the race, given the steepness of some sections and the sheer amount of time I’d be descending for, however I felt like I was doing ok and by the time I had nearly reached the bottom of the trail going up the mountain I had only lost one place. Hitting the road marks around 1 mile to go, and is where I began to run out of steam. I felt like I hadn’t paced it very well at this point as I felt like I was running out of energy and could feel twinges of cramp in my quads and calves. I made it down the ridiculously steep road section and hit the flat, 800m remaining. Here I could hear footsteps behind me and annoyingly 5 other runners came past me in these closing metres, and try as I might I just couldn’t respond. I ended up finishing 33rd, with around 10 seconds separating me from 25th place, demonstrating the depth of quality in this race. I finished in 1 hour and 16 minutes, 9 minutes back from the winner Alberto Vendere from Italy. I was really happy with my race and time, with plenty to work on for next year.


16th Septmber – Stockport 10k

In September I ran my first road race of the year at the Stockport 10k, a big meet-up race for my club Vegan Runners UK. Last year this was one of my best races of the year, being the first race I ever managed to win, running a PB of 34:30 in the process. I was keen to repeat this result this year and had trained hard prior to the race, running a PB of 16:28 over 5k a few weeks beforehand. The route was different to last year, and was now hillier and featured many, many more twists and turns, making for a slower route. I set off conservatively through the streets of Stockport, knowing that the second kilometre was pretty much all uphill. I found myself leading the race, with a chase pack of 3 runners about 5 – 10m behind me. I kept on working hard up the hill, finding the constant twists and turns difficult, sapping any rhythm I had. However I managed to open up a gap and by 5km into the race had a sizeable lead. I knew I just had to keep the effort going and not blow up so concentrated on running efficiently and working hard to make each kilometre split as fast as the last. At 8km into the race, a lorry began doing a multi-point turn across the road that was part of the race route about 100m in front of me. I couldn’t believe it! All sorts of thoughts ran through my head, chiefly that I was going to lose my lead thanks to a random lorry! Fortunately the lead cyclist powered ahead and shouted at the lorry driver to move, which he did just in time for me to squeeze by at one side without breaking my stride. Phew! From here there was one final, steep, short climb up a cobbled street before the final sprint to the finish. It was a great feeling to cross the line first again at this race, especially whilst wearing the Vegan Runners UK vest, showing that vegans can be fast too! It was a great way to end the year of racing.

All in all, it has been a fantastic year of racing for me, with big improvements and a couple of good race wins. Next year I hope to build on these results and performances and keep on improving. I couldn’t have achieved the results I have this year without the support of Accelerate Running Store and Inov8, and am extremely grateful to both for their continued support. I can’t wait for 2019!

#teamaccelerateinov8 #teamaccelerate #runningmadeeasy #getagrip #graphene #trails

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Thermoshell Pro Full Zip Women’s Running Jacket – Reviewed



With the winter getting colder and the wind picking up out in the hills it’s time to reach for a warm jacket and get outside.  The Inov8 Thermoshell Pro has quickly become a favourite of mine and is ideally suited to cold outings whether you’re just out walking in the hills or competing in a mountain marathon. It is also my go-to pre/post-race cover up as it delivers warmth without being too bulky.

The Thermoshell uses PrimaLoft Black Insulation ThermoPlume which means it is as soft and compressible as natural goose down but its water-resistant finish means that you stay warm even in wet conditions. This technology gives the coat thermal properties equivalent to 550 fill power down – which is a lot! The outer fabrics are also water-resistant and wind proof which further protects you from harsher conditions.

When moving the jacket fits easily to your form allowing a full range of movement, this means you can hop, skip and jump your way across the mountains. The hood can also be adjusted so that it stays in place whilst you’re moving – keeping your face protected from the elements and the soft inner cuff prevents drafts from sneaking up your sleeves.

The jacket can be packed easily away into an internal pocket and weighs under 400g which makes it the perfect coat for anyone who wants to save on weight but not on warmth.

(the inov-8 Thermoshell Pro is available at the Accelerate Store)

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The difference between GRIP and TRACTION

GRIP – By Friction, the ability to cling onto a surface.

TRACTION – The ability to pull or draw something along.


In essence GRIP is just the ability to cling to stuff.

While TRACTION is the resistance against sliding, when being pulled at (usually while under load).


Grip works when materials are able to stick on mere contact alone, but Traction adds the ability to pull against something and have it stay fixed in place when the Grip might otherwise fail.

And so where running shoes are concerned –

There are sticky rubber outsoles.  And there are harder, more plastic outsoles.

The softer, stickier stuff clings a lot more on contact with the ground, but suffers a lot more wear for being so soft.

The harder/tougher ones take a lot more abuse, but will perhaps fail to cling in wet or uneven areas.

When it comes to off-road running, the ability to stick is still very useful, but it’s more important to keep your feet where you put them (to not have them slide in any direction), so you need some texture under foot, which will allow the shoes to grab into the surface and hold when pulled against.

Sticky rubber pulled across wet grass still tends to slip and slide.  But teeth along the underside of the shoes mean they’ll sink into the mud, gravel, grass, sand, etc and stay in place when you push off.  This is traction in action.

A lot of road shoes have an almost entirely flat underside, allowing maximum contact across the surface of the shoe, for maximum friction –  enhanced by soft sticky rubber when required.  But these same shoes, even with sticky rubber here or there, will slide when used on wet or lose gravelly areas.

Above: inov-8 Road Talon 240 shoes with strategically placed rubber pads, for grip where the foot ought to make brief contact


So smooth for hard flat surfaces… Toothy for anything else.

There are plenty of shoes which offer a low, flat stud for road and easy trails.  There are some which feature much longer, narrower studs, which compromise friction on the flat, in favour of grabbing into softer ground.

Knowing where you’re going to run most of the time and what kind of footwear might suit, makes a huge difference when attempting to move successfully over any particular area.

Depth of cushion is for comfort.  It’s protective against impact.  But it won’t make you a better runner and it won’t stop you slipping when you push uphill, or on the flat.  Nor will it save you from a fall, if you commit to a downhill without sufficient purchase under foot.

Grip then, comes from materials and their nature.  How ‘sticky’ they are when placed on a variety of surfaces.

Traction comes from the design and arrangement of the teeth.  All teeth facing the same way for forwards movement.  In all directions for all-round traction over uneven ground.  Reversed studs at the heel for traction on downhills.  There are plenty of shoes with a mixture of directional studs, for use on hard and soft ground combined.

A few shoes feature such things as metal tips for use on wet mossy rocks, tree roots, fallen limbs or perhaps ice on occasion.  Some have glass fibres in flat studs for use on ice alone.

Some try to cater for a bit of everything, but by their nature, fail to excel in any particular area, when measured against a dedicated shoe which is more niche, but more fit for purpose.

Grip versus Traction is a never ending battle.  Which is why companies produce such a range of shoes.

It’s also why the staff at Accelerate and the runners we support, own what we refer to as a ‘tool box of shoes’.  Since we almost always know what we’ll need on any given run and the footwear that might best provide it.

Grippy shoes with plenty of traction include:  inov-8 Mudclaw 300, which has one of the stickier, grippier rubber outsoles, but also a conical stud which sheds mud more easily to maintain the traction when the mud threatens to fill up the gaps.

Above: the inov-8 Mudclaw 300 with its sticky, yet deep conical studs for combined traction and grip


inov-8 X-Talon 212/230/200, which is still very sticky, but with narrower studs, more distanced, so more effective against grass, which can cause broad studs to slide, despite their depth.

Scott Supertrac Ultra RC, which has a long narrow stud configuration, in zig zags with studs along the edges of the shoes to prevent the collaps that teeth alone can cause when they bend under load.  More friction for multi terrain including road and flagstones, but again, less effective when used in mud and grass.

Saucony Peregrine, which offers a 50/50 split between studs and gaps under foot, but with the addition of a deep midsole which provide a road shoe comfort on hard trails and tarmac.

There really isn’t a shoe which rlies entirely on grip.  And there’s little gain in having a shoe with traction if it slides off everything remotely firm that it comes into contact with.

Cross Country Spikes are among the least grippy things you’ll ever come across, but with up to 15mm of steel spike protruding, you’ll hardly find a better source of traction on flat mud and grass.

Steep terrain demands that you be able to attach yourself to the rocks and roots, the grass and mud and everything else that poses a risk as you hurtle downhill at speed.  So less spike, more stud, with grippier materials which will momentarily allow you to put your foot down and trust it as you focus on where to place the other.

Road shoes require more friction, with almost all of the shoe against the floor for maximum traction, so long as it’s made from something which grips all the same.


For a full description of how different stud arrangements can provide traction on a variety of surfaces, read my previous guide here






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