BRR Blog – 7 July 2020
Congratulations to Cristina for being placed No. 1 in last week’s Garmin Connect 100k step challenge. Extra impressive as she didn’t even know there was a challenge so hadn’t been making a special effort to hit the target. That’s an awful lot of steps; must be time for another pair of new running shoes!
It’s virtual handicap time again. The usual drill – complete your 5k run and send your photographic evidence of your time through to Trevor or Cristina Cooper no later than noon on Sunday. Remember, as Cristina flagged on WhatsApp, you should be measuring your time elapsed, just like the real handicap, not your moving time. And do post your photo, so we can include it in the blog and B&D Post news article. Here is a photo of a couple of BRR’s finest athletes if you need inspiration to get out there and do your run.
There were nine completers again at Barking (not)parkrun last week, including Belinda who achieved a (not)parkrun PB of 23.35 – she would have been first over the line if we had been there for real, so well done Belinda! If you’re doing your handicap 5k this week, why not submit your time to (not)parkrun too. Details at: https://support.parkrun.com/hc/en-us/articles/360009843618–not-parkrun-FAQs
Chelmsford Miles of Miles 2020
If you’re quick (!), you may be just in time to sign up for the Chelmsford AC ‘Miles of Miles’ event, which is taking place on Sunday 9th August at Writtle University College, Chelmsford. This is UK Athletics ‘Pilot Event 1’. This means it’s the first physical athletics event to be granted a licence since lockdown began. Chelmsford AC admit that the event will take place under draconian rules: there will be a series of one mile races across the day, each with a maximum of 6 competitors; competitors must arrive a maximum of 30 minutes before their race start time for registration, after which they will be given a designated area to go to in order to warm up and ready themselves; there is no bag drop; a race will start every 5 minutes – failure to be at the start for your allotted race will result in a DNS (did not start); there are designated overtaking points around the all athletes and their companions to depart straight after their race, following the designated One Way route back to the car park or campus exit if on foot. On the plus side, it looks like a lovely cross country route around a lake, and entry is only £3, or £10.50 if you want the commemorative t-shirt too. Details at https://www.chelmsford-athletics.club/lap-o-the-lake
Hatfield Broad Oak (virtual) 10K
Only four more days until the Hatfield Broad Oak ‘Support the Key Workers’ virtual 10k, 5k and children’s 2k commence. More information here: https://www.letsdothis.com/gb/e/hatfield-broad-oak-10k-187849
Some of you may have seen the latest update Chris Jones, the CEO of our governing body, England Athletics. They are forecasting a budget shortfall of £750,000 this year due to the impact of Covid-19 on income streams such as club affiliation, athlete registration, road race licence income, education and event income and a reduction in income from commercial partners. Around 50% of staff have been furloughed and they have cut expenditure across a number of areas but EA are now looking at making around a third of their employees (20-22) redundant. I know we are often unhappy with the actions of EA, but it’s still a shame for the people involved. We’ll have to wait and see if there are any impacts on us as a club.
A recipe from British Athletics (That’s UKA, EA and BA all mentioned in the same blog. Perhaps there are just too many different Athletics bodies?). A simple idea but tasty-looking and reasonably healthy.
A few of us took part in the Hackney Moves HM recently, and paid extra for the Notch bracelet commemorating the event – very stylish it is too. You can buy the bracelet separately and get extra notches to celebrate other achievements. I’ve been in touch with Notch and asked if they could make a Barking Road Runners notch and they agreed – further details here https://mynotch.co.uk/products/every-running-club-full-list-notch. I think it looks pretty fine.
If you’re gonna do it, do it right – Bent over row
Target: back muscles and biceps
A hunched back is a common error with bent over rows. Having a curved spine when doing this exercise puts a lot of pressure on your back and can cause injury. You should maintain a neutral spine throughout the exercise. To achieve this, pull in your core muscles (by sucking in your tummy in), look ahead of yourself and keep your chest high. Pull the bar or hand weights up towards your waist just above the belly button, not your chest, pinching your shoulder blades together and keeping your elbows tucked in. Lower the bar or weights by straightening the arms completely.
How to do a bent over row correctly:
- Bend forward at the waist, keeping your chest high.
- Bend your knees slightly and keep your back straight.
- Keep your shoulders back and down.
- Pull the bar or weights towards your waist, just above the belly button.
- Keep breathing!
Thank you very much to Jason Li who has done his best to appease the Chalk Man in Barking Park who complains when we put chalk arrows on the paths for parkrun and the BH5K. That was trick photography, right? RIGHT? Oh well, I’m sure Chalk Man will see the funny side…not.
Happy (and Safe) Running