Sherman Lake YMCA Outdoor Center’s Post

POINTLESS warm up? Or a PB WARM UP? I will always be the biggest critic of long distance runners who warm up. Studies show…well actually they show nothing. But if you take them by face value then they show the smallest differences that warming up (mainly stretching) make you slower by reducing the musculo-tendinous stiffness and elastic energy potential. What do I normally do: 1. Stay in my car with the heating on until the their is a full queue at the start line and then jump in 2. If I can’t do that, stay in my throw away charity jumper until the gun goes and throw it away as I cross the start line And then use the first 1-2km to warm up, find my rhythm, go slower than pace so I don’t burn my energy quick. Easy right? Not always. Warming up DOES do a lot more than physically prep an athlete. Look at F1….we warm up 50 minutes before the start of the race….you think that does anything to the body…nope! BUT what it DOES do….is preps the mind. Clears the noise. Shifts the focus. It’s time to go to work. And if a warm does that for you. Then IT IS IMPORTANT. But if that is so, let’s make the most of this valuable time taking component. Here you go, your welcome! 1. Squats 2. Calf raises 3. Step and lands 4. Pogos 5. Calf steps Do as many of these as you like! / However long it takes to convince yourself that yes, yes you are about to run this distance. And you know what….if you have done the training you are going to be absolutely fine!! Well done! If you haven’t done the training….those stretches ain’t going to save ya!! ______________________________________ #londonmarathon #marathontraining #marathon #runnersofinstagram #runningmotivation #london #runningwarmup

For those in my network from rowing; How British Rowing can support coaches outside of the classroom is changing, here's a window into that work: https://lnkd.in/eqWxE_T4

Are you doing enough playing? My daughter had a swimming gala last night and was chosen to do butterfly. Butterfly as most people know is a nightmare stroke. One that where possible is avoided by everyone, and certainly is the one stroke that has hindered all our kids from rising through the grades in swimming lessons. But much to my surprise, and hers, she aced it! And then she thought about it. She's doing free swims 3 times a week. And every time, she and her friend are doning flippers and playing at being dolphins and mermaids. The result? Her butterfly kick has improved immeasurably! So when she came to the race, she moved naturally and strongly. It bought me back to marketing. Are we playing enough? It is very easy to get stuck in a rut, the same thing all the time. Interestingly my team has been experimenting recently with some of their social media posts and it's led to some great engagement. Plus it's got them excited to do more experimenting. And my daughter reminded me of the importance of it. So take time to play and let me know how you get on! #experimentation #testing #marketingstrategy #yourmarketingdepartment

Just keep swimming. Just keep swimming. Just keep swimming. Sound familiar? 🐟Chances are that if you are a grant writer, the refrain of Finding Nemo's beloved Dory, "just keep swimming, just keep swimming," really hits home. With the pressures of deadlines and revenue goals always looming, sometimes we fall into a just-keep-swimming approach to grants:  Copy the language. Count the characters. Submit the form. Copy the language. Count the characters. Submit the form. Just keep swimming.   But hey - all you Dorys out there: there might be a better way! #flashbackfriday to Cloudbreak’s President and Grants Director Brittany Kirk's presentation at the Nonprofit Leaders Conference in 2023 where she shared these antidotes to a reactive Dory-like approach grantwriting! P.S. Join us at this year’s Nonprofit Leaders Conference in Ocean Shores, WA for more fundraising strategies: www.nonprofitleaders.info

Assumptions people make of rowing: 1. It’s easy. 😂 Just ask James Corden 2. It’s expensive ❌ Love Rowing and various clubs including mine, Ross Rowing Club, have set up free or very low cost sessions to welcome young people, people with disabilities, people who are unemployed or low waged. 3. It’s posh 🙈Now then, depends who you meet. Is it egalitarian? Historically it was an able bodied men’s sport. With effort that got moved to a men’s, women’s and children’s sport, including adaptive rowing at all levels. Historically it was predominantly privately educated people because rowing was taught there. Nowadays thanks to a clear focus by Love Rowing and British Rowing, on inclusion, including helping state schools and community clubs to widen participation, we are shifting the dial. The more people see and hear of people in their communities loving their rowing, the more they feel welcomed and at home in our beautiful sport.

2024: It’s All About Fun😀 I’m so excited it’s Olympic time again. It’s so fun to watch the different activities from swimming to gymnastics to track. This year, instead of talking about the Olympics, have some fun and create events you and your colleagues can participate in. Here are some ideas: 🖇️ Gather a bunch of paperclips and have individuals compete to see who can get the longest chain put together in 30 seconds. 🏀 Crumple up pieces of paper and place a waste paper basket at a certain distance to see who can make the most shots. 🥏 Get a paper plate and see how far individuals can toss it. Measure the distance to see who’s the winner. 🪑Find a low traffic hallway and have individuals compete in an office chair race. A little fun goes a long way to bring teams together and who doesn’t love a little competition! Don’t forget to celebrate the winners at the end! 🏅

I just passed the World Rowing Course in Safeguarding. This gives a better understanding of how to treat one another. Remember to look after each other, and have a nice summer. Safeguarding Essentials for Athletes’ Entourage Members. Safeguarding and creating safe sport environments are everybody's responsibility. We all have a role to play and should be held accountable. This course is an introductory safeguarding course intended to provide athletes’ entourage members with the necessary knowledge and tools to contribute to creating a safe and supportive environment for everybody in rowing, especially rowing athletes. #WorldRowing #Safeguarding

Don't Just Chase Dreams, Chase Pavement! 🌠 Discover the joy of running with our community. 🏃♂️🤝 #JoinThePack #RunTogether #digitalmarketing #digitalmarketingagency #digitalmarketingtips #digitalmarketingstrategy #digitalmarketingtraining #digitalmarketingstrategist #digitalmarketingtools #digitalmarketingconsultant #digitalmarketingexpert #socialmediamarketing #socialmediamarketingtips #SocialMediaMarketingStrategist #socialmediamarketingtip #socialmediamarketingagency #socialmediamarketingplan #socialmediamarketingstrategy #socialmediamarketing101 #socialmediamarketingconsultant #SocialMediaMarketingServices #letsconnect #letsconnect #brandawareness #brandawarness #brandawareness

👀🏃🏾🏃🏼♀️ We know there are some seasoned marathon runners in our community! Don't be shy... tell us how you conquered your first marathon and any advice for hopeful runners! P.S. To learn more about our community and to get involved, visit us online at runningdiversity.com! #Running4Diversity #MarathonTips

We know many people who've used #running to get them of a rut or mental hole. Here's a simple but powerful testimonial video from @EnglandAthletics about the power of running. Well worth taking a look at before you go for a run.