EA Update/Track Latest
England Athletics (EA) issued new guidance for athletes, coaches, running clubs and athletics venues on 17 July, all of which is as clear as mud! However, it confirms that we are OK to start track again at 7.00pm on 28 July, as long as we can ‘enable a Covid Secure Environment’. The key requirements are:
- A Covid-19 Officer is in place (Alison Fryatt).
- There must be a COVID action plan and risk assessment.
- All activity must comply with Government guidance around social distancing before, during or activity.
- All clubs and coaches must capture pre-activity health questionnaires, including participant contact details which can be shared upon request with the government’s Test and Trace initiative.
- Clubs, coaches and event managers must ensure everyone at the session maintains good hygiene and that provisions are in place to allow for this.
- Sessions that include children and young people under the age of 18 should be more meticulously planned to ensure their needs are catered for.
We’ll provide more information about the session nearer the time but we would ask that you:
- Let us know in advance – via WhatsApp/Facebook – if you are coming to track;
- Bring hand sanitiser with you;
- Bring the correct money for the session (£1 for the first session);
- Complete the pre-activity questionnaire – honestly – on your first attendance and then re-confirm the information on every subsequent attendance;
- Only use the building if essential e.g. to use the toilets, leave bags/valuables, or to WASH YOUR HANDS! Follow the one-way route to enter and exit the building;
- Arrive in your running kit and change when you get home;
- Do your stretching outside;
- Bring your own refreshments – no tea and coffee etc will be available (sorry);
- Just for now, please don’t bring children (again, sorry).
Back for Good…hopefully
As BRR activities are getting up and running again, we plan to begin collecting membership fees from August onwards. We will only be charging for eight months, which means the fee will be £10; I hope you agree that this is reasonable. Membership Secretary Cristina will write out soon with details of how to pay, including if you want to renew your England Athletics registration.
It’s Handicap time again
It’s the penultimate race week in this year’s handicap competition, and the crown is still anyone’s to win. Nehal has 455 points but he is being chased down by Jason and Gary C on 444 points and 440 points respectively. Altogether an impressive 46 different people have taken part in the competition so far. Most of us have no chance of winning (sob!) but it’s been great to see the such support for the series.
Remember, you need to send your 5K time to Trevor and/or Cristina C by Midnight on Saturday, and it’s your elapsed time that counts, not your moving time. If you are running with other Barkonians, make sure you maintain social distancing; no hugging and kissing when you cross the finish line. And please post some photos of yourself in your victory pose, so we can use them in the blog and the B&D Post.
A reminder that we have our two, real live, races coming up in August. Depending on how many people want to take part, and the social distancing rules at the time, they will either be “normal” races (i.e. all starting together) or “new normal” races (i.e. staggered start like a handicap). Both races are for BRR members and friends of BRR only:
- Sunday 2 August 10.00am – Hainault Forest 5ish (miles), starting near the Global Café. The route will be similar to the internal XC race we did earlier in the year, but we won’t make you run across the field.
- Monday 31 August 10.00am – Barking Park 5K. The usual course. There may be a socially distanced trip to the pub afterwards…
First there were the Clash City Rockers (one for the old punks out there), then there were the Redbridge City Scramblers. Cristina, Trevor, Andrew Gwilliam and ex- Barkonian Amanda Heslegrave took on the Race Organiser’s City Scramble challenge on Saturday. This involved chasing through the best bits (!) of Redbridge and answering 6-10 clues along the way to reveal a secret finish location. Once at the finish location, they had to take a selfie for proof. With the collected brainpower involved, they had no problem reaching the finish location within the designated four hours, and taking the required selfie. Well done also to the BRR boys (I use the term loosely) who cycled to Southend on Thursday.
Leeds Virtual Duathlon
It’s not too late to sign up for the Leeds Virtual Duathlon Challenge. Participants in the challenge will have a choice of distances – standard, sprint or GO TRI – to sign up to before completing their distance on foot and by bike from 20-26 July 2020. Times will be tracked on Strava, with the time needed to complete both the run and bike distances combined for an overall time.
A virtual leaderboard will be created for each distance with the overall times, and participants will be able to filter by age group and gender to see how they compare within their distance. Everyone who completes the challenge will receive a bespoke medal, as well as a certificate to celebrate their achievement. I’m going to give it a go on my trusty tricycle and I’m looking forward to placing last. For more information about the challenge and to sign up, click on https://www.festivaloftriathlon.co.uk/
Numbers are building at Barking (not)parkrun, with 13 participants in week ending Sunday 19 July. Whilst the fastest finisher overall was Kieran O’Hara in 17:13 (Barking regulars will know Kieran), the fastest two BRR men (ok, the only two BRR men to record times) were Jason in 28:20 and Greg in 31:44. The fastest three BRR women were Belinda in 25:55, Sarah in 33:47 and Jenni Birch in 36:58. As this is a handicap week, it would be great if all of you could also post your 5K results to not(parkrun), via your parkrun profile.
If you’re gonna do it, do it right – Lunges
Target: thighs and buttocks
Lunges are a great all-round exercise for runners, helping to strengthen not only your quads and glutes but your abdominals, back muscles, hamstrings, and calves too. However, using improper form not only has less benefit for the thighs and buttocks, but it can result in injury, especially to the knees and back. A common error with lunges is stepping into the lunge and allowing the front knee to lean over the toes, which puts a lot of stress on the knee. Other common mistakes include leaning the upper body forward or to one side instead of staying upright; and looking down, which can strain the neck.
How to do a lunge correctly:
- Step backwards with one leg, lowering your hips until both knees are bent at about 90 degrees.
- Don’t let your front knee lean over the toes as you lunge.
- If you feel wobbly, move your legs further apart.
- Keep your upper body upright at all times and look straight ahead.
- Keep breathing!
Having gone for my MRI scan on Sunday, it’s no wonder that my legs are painful when I run. Having looked at the CD of my scan they gave me, it appears that my legs have been replaced with lamb chops. Or, to be more accurate, two rather fatty lamb’s leg steaks. If I stand still too long Chris will have me on the barbie. Perhaps I’d better wait until I receive the radiologist’s report before I tell him my self-diagnosis…