The future’s bright, the future’s orange

Members’ Cup and Club Charity Vote

Don’t forget to cast your vote for the 2020 Members’ Cup and Club Charity of the Year by the end of the month. You can’t vote for yourself or for Jason, who won the vote last year. We are also asking if you want Richard House Children’s Hospice to remain as the Club’s official charity. You can vote for both via the following weblink: or by just telling Jason your preference.

Track Tuesday

Thank goodness the rain stopped in time for last Tuesday’s track session. Everyone worked hard from start to finish, from Captain Rob’s evil warm-up strides (where four actually means eight – go figure), through the ‘zigzag’ reps sessions, to the body conditioning and stretching at the end. Now I just need to find something to use other than my whistle when there is a football match next door, though I think some of you used the referee’s whistles as a convenient excuse to have a longer recovery period…

This week’s session will be 15 x 75 secs with 45 seconds recovery. I’m not just messing with your mind; the session is intended to develop speed endurance, allowing you to maintain a high speed for longer. Your pace should be 7/8 out of 10 (that’s just about talking/grunting). We can do some shorter tabata bursts at the end, if you feel up to it, or go straight into the torture that is body conditioning. Luckily for you, I’m not as fit as Debbie, so you’re getting another easy week while she’s away!

BRR dates for your diary

Thursday 14th October – Club run from the Jo Richardson School (aka the Castle Green Centre), Gale Street, Dagenham, starting at 7.00pm prompt.

Sunday 17th October – social Club run at Hainault Forest, starting at 9.30am from the car park near the Global Café.

BRR News

After the flurry of virtual marathon activity at the beginning of October, this weekend was quiet, with self-isolation meaning even Trevor C and Cristina were unable to go out and find a race to do!

So, instead, I’ll take the opportunity to remind you of a real race opportunity on Saturday 24th October (Covid restrictions allowing) – Chingford League race #01 at Chingford Plain E4 7JQ, on a 5.2 mile multi terrain course. Senior Men start at 9am, Senior Women at 10:15am. Entry is FREE for BRR members (the Club pays a fee to sign up to the series) but your name must be submitted by 20:00 on Saturday 17th October if you want to take part. Let’s get a good team out there, with some decent photos to submit to the B&D Post. Each participating Club is also expected to provide a volunteer so, if you can’t/don’t want to run, it would be great if you could be our volunteer instead.

Rock Up and Run

Thanks to Martin Page for passing on details of an interesting sounding new race series called rock up and run. The runs take place on the last Sunday of every month (starting on Sunday 25 October) and begin and end finish on the River Lea path in St. Margaret’s, Hertfordshire. 5k, 10k and HM distances are available. You just enter in advance or on the day, rock up in your selected timeslot, scan the QR code you’ve been given and run. You submit your own time – if you fib, you only cheat yourself. Entry is £16.99. The course looks lovely so I’ll definitely be entering at least one of the runs. More details at

Gravesend Floodlit Series

If you fancy a trip to the other side of the water, why not try the Gravesend Floodlit Series. The series consists of six runs of either 5k or 10K, all starting between 5:30pm and 7:30pm with groups starting every 5 minutes to allow for spacing. The entry price is the same whichever distance you choose.

Race One – 29th October 2020, Race Two – 26th November 2020, Race Three – 17th December 2020, Race Four – 28th January 2021, Race Five – 25th February 2021, Race Six – 25th March 2021

  • Per Event Entry Fee: • £12.00 Attached • £14.00 Unattached • £15.00 On the day
  • Three Race Entry Fee: • £30.00 Attached • £36.00 Unattached
  • Series Entry Fee: • £56.00 Attached • £64.00 Unattached

Trevor Cooper has arranged a discount for Barking Road Runners/Comrades Triathlon Club member. Just email saying you are a member of Barking Road Runners or Comrades Triathlon Club and mention Trevor’s name, they will book you in and send a PayPal link so you can pay less (Trevor thinks it’s £10 for a single event with similar discounts for a block).

Winter is Coming…

…and it’s getting dark on the mean streets of East London. Now is the time to dig out your Hi-Viz, reflective, illuminated, running gear (or treat yourself to something new!). It’s really important to be visible nights, even if you’re running on pavements. It’s a good idea to carry a mobile, and some ID too. Better to be safe than sorry.

Barking (Not)parkrun

Looks like Belinda had her whole family out (not)parkrunning last week, with four of them, plus Belinda herself, recording their 5k times – good work Riches/Grahams! Natalie (24:13) was first finisher overall, closely followed by Belinda (25:18) and Greg (28:58), the also latter achieving a (not)parkrun PB. I brought up the rear for BRR (41:06), yet again, but I’m getting faster.

Don’t just sit there on your ass…exercises for those who sit a lot

Exercise #4 Kettlebell Deadlifts

You’ll need some sort of weight for this exercise; it doesn’t have to be a kettlebell, though it’s well worth investing in one as you can do a range of exercises with it. Deadlifts work the glutes, hamstrings, core, laterals and traps. Strengthening these posterior muscles helps to reverse the poor posture that tends to befall those of us who sit all day. When performed correctly, without too much weight and keeping the back in a safe position, deadlifts are one of the most useful exercises to improve posture, and they also help to build strength, which will help your running.

  • Stand with a kettlebell/weight on the floor between your legs.
  • Keeping your back flat the entire time, hinge at your hips to push your butt back and bend at the knees to pick up the kettlebell.
  • Straighten your legs as you pull the kettlebell up to hip level, locking your hips out at top.
  • Slowly lower the kettlebell back down to tap the floor, reversing the hip-hinge movement you used to pick up the kettlebell.
  • Perform 15 reps.
  • Keep breathing!

And finally…

I’ve given up the battle and become a member of Barking Urban Road Pedallers, or BURPS for short. Our Saturday cycle on the Rainham Marshes – Purfleet cycle path along the Thames provided a little bit of history, when we stopped for a photo opportunity by the hulks of 16 concrete barges. There is a little mystery about their origin, but it seems they were built in the Second World War as a floating harbour for the Normandy landings. Amazingly, despite being made of concrete, they can (or, at least, did) float as the volume of the water they displace is heavier than the barges themselves – the Archimedes Principle, for all the physicists out there. The barges were brought to their current position in 1953 to repair the Thames flood defences after heavy storms and flooding in 1953, and have been there ever since. Anyway, it’s very pleasant route for a cycle, or even a run. Just ignore the signs to the Three Crowns Pub, to avoid disappointment…

Stay Safe,


BRR Chair


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