ELVIS has left the building
Or at least, the ELVIS (East London FiVes Interclub Series) competition for 2020 has been cancelled. Some individual races may still take place but there will be no overall prizes. Ilford AC have also advised that the Hilly 5 scheduled for 15 July is not going to happen. The UK Athletics CEO has made a verbal statement that they do not expect any races to take place until September at the earliest, so our own race at the end of August is starting to look doubtful too.
It’s handicap week again. Remember you just need to run 5k on any course and then send your photographic evidence to Cristina and/or Trevor Cooper. If you can do it by Midnight on Saturday, so the Coopers can get the results out asap on Sunday, that would be great. Please post a picture of yourself too, and I might include you in next week’s blog. Leo looked suitably shattered after doing his 5k – go hard or go home!
Weekly30 Run Challenge
England Athletics has launched the Weekly30 Run Challenge – a free weekly virtual running challenge, starting 20-21 June, encouraging runners of all levels to compete for 30 minutes each weekend (following government guidelines) whilst also enabling competition between clubs and different sports. You’ll be competing against an online community of other runners from across the country – the competition will be fierce and the pride of your club and sport is at stake!
From 20-21 June 2020, participants will be challenged to run as far as they can in 30 minutes on Saturday or Sunday each week (following government guidelines while running).
How to compete
- Sign in or create an to your OpenTrack account https://data.opentrack.run/en-gb/x/2020/GBR/weekly30/
- Enter the competition by clicking the green Enter Here button on the Weekly30 Run Challenge page
- Run for 30 minutes at any time over the weekend
- Upload your GPS proof of activity
- Individual and team scores are calculated automatically
As well as athletes and runners representing England Athletics, the other sports organisations supporting the challenge include Badminton England, RFU, RFL, British Rowing, England Netball, Archery GB and British Wrestling – with more set to join. Let the rivalry begin!
Orion Harriers’ John Clark Memorial Fell Race
Quite a few of us have done the Orion fell race in the past. It’s the only Category A Fell Race inside the M25. For the uninitiated, A fell race is a race run on hilly or mountainous terrain. A Category “A” race:
- Should average no less than 50 metres climb per kilometre
- Should not have more than 20% of the race distance on road.
- Should be at least 1.5 kilometres in length.
In other words, it’s a killer! No, no, I mean it’s a very challenging but enjoyable run, and great preparation for cross country.
The race usually takes place on the Friday nearest Midsummer’s day, starting and finishing near Orion’s clubhouse at Chingford Mount. As the race can’t take place as normal this year, Orion have decided to hold it as a virtual event. Run any time you choose over a three-day period (12th to 14th June). The course will be generously trailed with wood shavings from the evening of 11th June, and checked and topped up each morning. You can submit your time to Bob Jousiffe and be included in the results. The only thing missing will be the usual glass of beer or wine at the end.
There is a Strava segment here for those that use the app, or you can find a better map of the Orion Facebook page.
This week’s fitness test is of your lower body strength. Running uses the same muscles repetitively, which can lead to imbalances which, in turn, can lead to muscle pulls and knee pain. Strength training can ensure all your muscles get a good workout and correct those imbalances, reducing the risk of injury, and helping you to run stronger.
The test – squat down until your glutes (back of thighs) graze the set of a chair. Return to standing. Repeat this as many times as possible while maintaining good form; knees should be behind toes, so you are sitting backwards. If you’ve been doing Debbie’s HIIT classes, this should be easy-peasy. Just don’t try and do the test immediately after a session!
|Great – male||>48||>44||>40||>34|
|Great – female||>42||>38||>32||>26|
|Good – male||31-48||29-44||23-40||18-34|
|Good – female||25-42||27-38||15-32||10-26|
|Fair – male||0-30||0-28||0-22||0-17|
|Fair – female||0-24||0-20||0-14||0-9|
Improve it – any type of squats or lunges will help to improve your lower body strength. Increase the effect by using hand weights.
It’s not too late to sign up for the ISORUNCLUB ten-mile virtual race (https://www.isorunclub.com/) at 10.00am on 20th June. Will you print out your race number and wear it with pride, or be a rebel runner like Fast Gary Coombes and run ‘naked’? That reminds me, I must find out his route…
Happy (safe) running,