Just as a quick brief, you may want to check the race reports from last year’s race. There’s also a great deal of information on the Thunder Run website regarding route. I just wanted to give everyone a heads up on what to expect come the weekend.

Dave Thompson's Report: Dave ran in a team of two(!)

Michael Joyeux's Report: Michael ran in a team of eight.

Firstly you need to remember when running that you’re not going for 10k personal bests. It’s a steady and continuous pace around a quite undulating route with energy sapping turns, grass and roots so take it as a steady paced run.

After each run, you need to eat within around 20 minutes to ensure that your body is best ready to absorb the nutrients for recovery. You need protein and carbs; meat, eggs, fish, nuts, beans are good sources of protein and bread, pasta, potatoes, rice are good sources of carbs. There are many different recovery drinks available which promise a good carb protein ratio, these are good but you can just have ordinary chocolate milk which still contain a lot of the same nutrients.

The food vans are well stocked, well catered and much better than the usual fare that you get at a burger van. If you’re not prepared or don’t want to cook, you can get jacket potatoes, pasta and decent grub for runners.

If you’re in a team of eight, you can expect to maybe run three laps. If you’re in a team of five, maybe four or five. You need to make sure that you’re comfortable during each leg. Fresh socks, T shirts, shorts and undies are a welcome bit of bliss so pack as many as laps you’re going to do. You need to also make sure that you’re running with a reflective bib or a white t shirt during the night. Make sure that you also have enough kit to accommodate for the summer sun and the cool nights – may get chilly!

During the early hours when dew forms, it can be like running through puddles. Trainers can get wet and it’s hard to dry them with such little time. Also the cushioning in your trainers needs time to recover and expand so taking a couple of pairs is essential! Alternate them between laps to let them “fluff up”.

The showers are good, warm and strong. However, the floors can get a little dirty so a cheap pair of flip flops are good to keep your feet out of the muck!

I really doubt that some will get a full night’s sleep so a good chair and blanket would help you to enjoy the evenings chatting. You need to make sure you can be warm and comfortable during your recovery time.

Some of the things which I think would be helpful to remember are listed below (if you can think of any more which I’ve missed, let me know and I’ll add them – This e-mail address is being protected from spambots. You need JavaScript enabled to view it ):

•    Tent
•    Chair
•    Ground Mat
•    Inflatable mattress
•    Sleeping bag/duvet/blanket
•    Stove
•    A set of shirts/vests/shorts
•    Lots of socks
•    Vaseline
•    First aid kit
•    Baby wipes

•    Towels
•    Antibac wipes
•    Toilet roll(s)
•    Water bottle(s)
•    All nutritional items you may need
•    Headtorch and spare batteries

 •    Spare bee

[Added Thursday] Extra kit, thanks to Anthony and Mark

• Hand torch
• Club vest - try to wear where possible! ;-)
• Mug, plate, knives, folks and spoons...
• Cooking equipment
• Old newspapers for stuffing into trainers to help try them!

Lastly, the race is all about enjoyment and doing something challenging. Remember a luxury item for the end of the race. Certainly to be savoured! Make sure that you encourage all Quakers you encounter on the route and on the site! Give them a cheer – Quaker is a useful first name if you don’t know them personally!

See you on the course!