Blink and it’s gone – this week is the seventh and final race in the 2020 handicap series and, with three runners tied in second place behind Gopal Myilsamy, the competition is still not over. Don’t forget to let Trevor Cooper know your time by early Saturday evening.
In the meantime, here’s Greg’s news story about this week’s Club activity:
BRR News Report – the Tad 5
“This week Barking Road Runners held their inaugural Tad 5 trail run at Hainault Country Park. The Tad 5, so called because it was a tad over 5 miles, was a challenging course with a short loop on grass at the start then a clockwise lap through the forest finishing at the gate by the cafe, circumnavigating the gate and then an anti-clockwise lap of the same circuit with the finish near the lake.
Twenty runners took part with staggered starts to comply with social distancing rules. Marshals were stationed at several points around the course and there were a couple of tail runners to ensure everyone found their way, but unfortunately it was the front runners who went a bit astray! First finisher was Gary Coombes in a time of 34:01:4 closely followed by Tom Edwards 34:15:9 with Paul Wyatt finishing third in a time of 36:26:3. In fourth place and first female finisher was Debbie Coyle in 37:38:6, second female was Jenni Kelly 38:38:4 and third was Belinda Riches 43:03:2. Well done all the runners, marshals and tail runners”.
Thanks Greg. If you are taking part in any races over the next few weeks, virtual or otherwise, please let me or Greg know and you may appear in this blog, or even in the B&D Post. Photos too please – we love to see your smiley running faces!
Well done again to everyone who took part in last week’s timed mile at track. It was terrific to see so many of you getting new Personal Bests or maintaining your times when so many people have become couch potatoes during lockdown. Some of you were looking very lean and fit – Grrr! See ‘Your Pace or Mine?’, below, to see how you can use your mile time as a guide for your other training sessions.
Hope you’re all looking forward to this week’s track session. We’ll be doing a nice, 40-minute pyramid session, plus warm-up and cool-down. Remember that we are only allowed to hold the session if we maintain a ‘covid secure setting’. This means we have to keep a social distance from each other by using alternate lanes. The session will be based on time (e.g. run one minute, recover one minute) so you don’t need to run in the inside the lane – PLEASE KEEP YOUR DISTANCE!!! I know it may seem bureaucratic, but we want you to be safe. I’m planning on bringing my tricycle so, if you’re good, I might let you have a go…
Membership Secretary Cristina posted details of this year’s membership renewals on WhatsApp and Facebook last week. If you haven’t already done so, you should be getting an email asking you to pay your membership online. I did mine and it was very straightforward.
First claim members will receive one of the following payment requests:
- If last year you only had BRR membership without EA affiliation, the payment request will reflect the adjusted BRR subs for 2020 (request to pay £10);
- If last year you held EA registration alongside your BRR membership, we would set you up for both again this year and the payment request will reflect this (request to pay £25).
EA affiliation fee for the year remains set at £15 and it must be cleared in the bank with EA by 31st August to maintain registered athlete status.
Natalie Traylen set the pace for this week’s Barking (not)parkrun, finishing in 23:26. Not far behind was Belinda Riches in 23:58 and Sally Bridge in 26:02. Greg Adams was the first BRR male over the line in 30:54. Well, actually, he was the only BRR male. C’mon boys! You’ll be doing the handicap this week so why not post your times for (not)parkrun too, via your parkrun profile.
Your Pace or Mine?
How fast you should run when training is a subject of constant debate. Trackies will be aware that I firmly believe that you shouldn’t go all out when training (or doing parkrun, for that matter) and end up injured or too burned out to do your best when racing but, at the same time, you need to challenge yourself to improve. The Runner’s World training pace calculator may give you some ideas on the sort of pace you should use for different types of training runs. Just remember, this is all just for guidance – you need to listen to your own body. https://www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/
Stretches for Runners
We all know we should do it – stretching, that is – but how many of us do?
We’ve finished worked our way through the common exercises and how to do them right, so this week we’re starting a new series looking at the key stretches for runners. As recommended by the NHS, so they must be good! But first, a quick recap on the do’s and don’ts of stretching:
- Don’t stretch cold muscles. It is far better to stretch after a run than before.
- Do stretch lightly before speed work, but only after you have thoroughly warmed-up.
- Ease into each stretch; don’t bounce or force it.
- Before speed work, hold each stretch for 10-15 seconds.
- After a run, hold each stretch for 30 seconds max; repeat if needed.
#01 – Hip flexor stretch
Step your left leg forward, keeping both feet pointing straight ahead. Keeping your back leg straight and avoiding sticking your buttock out and arching your back, slowly bend your front leg and push your right buttock forward until you feel a stretch across the front of your right hip joint. Repeat with the other leg.
Nobody ever got anywhere without drive and determination. And nobody can say that Captain Rob hasn’t got tons of both. He has really taken the HIIT sessions seriously and it shows. I just wish he’d been facing the camera during the abs workout that followed last week’s track session, so everyone could see the effort that he was putting in. I truly thought his head would explode during the sit-ups – good work Rob! Let’s see how many single-leg squat thrusts Rob can manage at track…