This week 438 people ran, jogged and walked the course, of whom 34 were first timers (23 on their first parkrun outing) and 38 recorded new Personal Bests - that's a great achievement in this heat. Representatives of 23 different clubs took part. With the attendance of the County Fair, it was great to see people managing admirably and without fuss when the start width was very restricted. Please do all remember though that attendance and listening to the run brief is strongly advised, please do NOT head to the start early as you may miss an important announcement.
The event was made possible by 22 volunteers, making Brian's job as Run Director easy: Jon HUNTER • Trevor WILMOT • John HAMPTON • Richard FURZE • Corinne CRANE • Brian CRANE • Graham BAKER • Darren RICKARD • Steve FOX • Steve JACKAMAN • Larissa O'HALLORAN • Rob O'HALLORAN • Maggie MCQUAID • Peter INGRAMS • Louise DRAYTON • Greg GUTHRIE • Ian TYRRELL • Ilona MORGAN • Phillip MORGAN • Jane STEPHENSON • Cathy MORGAN • Michael CATTERALL.
Today's full results and a complete event history can be found on the Bexley parkrun Results Page HERE.
Some notable runs today for our participants;
Trade Page & Thomas Walwyn both juniors hitting their 10th parkrun.
Sarah Warne & Matthew Anderson hitting their 50th parkrun.
Julie Anderson hitting her 100th parkrun.
Neal Welton hitting his 300th parkrun.
Well Done and huge congratulations to you all.
With no end in sight for the heat, please do bear in mind how, where and when you exercise. The below is an extract from runners world magazine, and maybe 1 or 2 of this top 10 tips might be useful to some of you?
1. Make adjustments: Don’t do long or higher-intensity workouts during the heat of the day. If you must run at midday, pick routes with shade. As a general rule, start your workout slower than you usually do. If you’re feeling good halfway through, it’s okay to speed up a little bit.
2. Wear as little as possible: Wear apparel that’s light in color, lightweight, and has vents or mesh. Microfiber polyesters and cotton blends are good fabric choices. Also, be sure to wear a hat, shades, and sunscreen with an SPF of 30 or higher.
3. Watch your alcohol and meds: Alcohol, antihistamines, and antidepressants can all have a dehydrating effect. Using them just before a run can make you have to pee, compounding your risk of dehydration.
4. Drink early and often: Top off your fluid stores with 16 ounces of sports drink an hour before you head out. Then toss down five to eight ounces of sports drink about every 20 minutes while working out. Sports drinks beat water because they contain electrolytes, which increase your water-absorption rate, replace the electrolytes you lose in sweat, and taste good, making it easy to drink more.
5. Be patient: Give yourself eight to 14 days to acclimatize to hot weather, gradually increasing the length and intensity of your training. In that time, your body will learn to decrease your heart rate, decrease your core body temperature, and increase your sweat rate.
6. Seek grass and shade: It’s always hotter in cities than in surrounding areas because asphalt and concrete retain heat. If you must run in an urban or even a suburban area, look for shade—any park will do—and try to go in the early morning or late evening.
7. Check the breeze: If possible, start your run going with the wind and then run back with a headwind. Running into the wind has a cooling effect, and you’ll need that in the second half of a run.
8. Head out early or late: Even in the worst heat wave, it cools off significantly by dawn. Get your run done then, and you’ll feel good about it all day. Can’t fit it in? Wait until evening, when the sun’s rays aren’t as strong—just don’t do it so late that it keeps you from getting to sleep.
9. Slow down: Every 5°F rise in temperature above 60°F can slow your pace by as much as 20 to 30 seconds per mile. So don’t fight it—just slow down.
10. Run in water: Substitute one weekly outdoor walk or run with a pool-running session of the same duration. If you’re new to pool running, use a flotation device and simply move your legs as if you were running on land, with a slightly exaggerated forward lean and vigorous arm pump.
One additional suggestion - Volunteer! We always suffer with volunteer numbers dropping during the summer months and at a time where you might decide that running is not on the cards, why don't you slap on some sun-cream, grab a bottle of water and come to help out? This is a great way to give a little back to your local parkrun - it works towards your volunteer tshirt - and it reduces the stress levels of the run directors when they see the roster filling up! You can sign up for any role and you'll find the roster HERE - just drop us an email and we'll pop you in.
Coming up in a couple of weeks we may need to make a course amendment due to another event in the park - please stay tuned to our social media (and that all important pre-run briefing of course) over the coming weeks for more information.
Bexley parkrun started on 4th February 2012. Since then 8,671 participants have completed 80,925 parkruns covering a total distance of 404,625 km, including 14,112 new Personal Bests.
The male record is held by Berihu HADERA who recorded a time of 15:39 on 1st September 2012 (event number 30).
The female record is held by Chloe SHARP who recorded a time of 18:23 on 17th October 2015 (event number 192).
The Age Grade course record is held by Holly PAGE who recorded 86.31% (18:52) on 29th June 2013 (event number 73).