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BA Athletics Club News Digest 11th July 2016


  • Track&Field Wednesday 13th July Veterans at Perivale 18:30 and Wednesday 20th July Rosenheim at Kingsmeadow, Kingston from 18:45
  • Thursday 14th July Great City Race marshalling from 18:00 at or outside Moorgate tube*
  • Thursday 21st July BA Fun Run marshalling (or running 5k/10k for charity) from 16:00 onwards*

New members and potential members of all fitness levels and abilities are welcome at all of these events.  The full diary of club featured events is on the club website at: Diary.shtml (updated early June).

*Club Event Map:

Not for you, no longer interested?  remove me please.

Difficulty viewing this email?  Read it off the website instead - Latest.shtml. Running related gossip and chat: Facebook "BA Runner" (link:

Paul Sinton-Hewitt parkrun Q&A Workshop

Last Tuesday Paul Sinton-Hewitt spoke to an audience of about forty of us.  It would have been good had there been eighty of us but we made up for numbers with quality since half of the audience were experienced parkrunners...though half the rest had yet to run one. Paul answered questions ranging from details of the very first parkrun through to whether parkrun, with over 100,000 participants weekly, was making Paul a rich man (and I bet you can guess who it was who asked such a tactless question).  It would be unfair to publish Paul's answers without checking first whether they were valid for parkrun or from him personally but be assured that the event was a success.

Paul Sinton-Hewett, Alice and Roderick

Paul, Alice Banks and Roderick outside the Heritage Museum at Waterside.

Oh and at least one of the "never done a parkrun" group has now done a parkrun - Bev Peace finishing at Bedfont Lakes in a time that will enable her to get many future PBs (Mr. Tactless again!).

And some of the attendees have asked to be added to this distribution list including Matt Foden who the previous Saturday had helped launch a brand new parkrun - Hanbury Hall at Hanbury near Droitwich!

Roderick Hoffman

PS Paul made it clear that parkrun was making him very rich - with his wealth measured from the satisfaction of seeing so many people doing wonderful things and having such wonderful times. 

4th Grand Prix

The 4th Grand Prix of the season was held at Uxbridge track on Monday 4th July 2016.

400m Gary Rushmer SNR 1:12  
  Gary Rushmer JNR 1:14  
  Eddie Giles 1:19  
  Little Gary Rushmer 3:10  
Javelin Gary Rushmer JNR 19.07m 800gms
  Eddie Giles 18.15m 700gms
  Gary Rushmer SNR 17.13m 700gms

Little Gary ran all the way round without stopping on the 400m track, with lots of encouragement from Dad & Granddad.

When the 3 of us were at the Javelins, Little Gary was long jumping in the sand, must have jumped at least 1metre several times!!

The next GP is on Monday 15th August at Uxbridge 6pm – 200m & Discus.

Hope to see you there.

Eddie Giles

Results of the 4th Rosenheim league match Twickenham 6th July 2016.

Alan Anderson MV80 100m 21.6
    1500m 9:15.9
    Javelin 11.36m
Tony Barnwell MV70 Javalin 12.27m
Eddie Giles MV65 200m 34.6
    400m 79.2
Steve Hillier MV60 Shot Putt 7.06m
    Long Jump 3.32m
Ian Haylock MV45 800m 2:29.4
    3000m 10:56.5
4x200m relay MV280 Eddie, Steve, Tony, Alan 2:52.8

Another great night of track action at St. Mary’s.  Alan was first there and volunteered for the 100m straight away.  As our team started to appear, off they went to all their various events.  I try to get round to see them all in action but I was at the 100m start to see Alan in the sprints.  5 were there, all on blocks with Alan on a standing start in lane 2. ‘Bang’ the gun went, and I have to say I saw nothing wrong, but a second gun went off
for a recall. The 5th Lane Athlete was shown a red card by the Marksman, so there were 4.  Just about to start all over again, the athlete in lane 1 next to Alan, picked up his blocks and walked off . Alan must have put the frighteners on him.!! Then there were 3.

At this moment it put me in mind if Agatha Christie’s –"Then there were none", all disappearing in mysterious circumstances. Now if the other 2 were to do the same Alan, who is stuff of myths & legends, could  be the winner at 81, would it happen?

Well no , they all stayed very steady to finish the race with Alan getting 3 points for the team.

With Steve on the Shot & Long Jump, a bit jet lagged returning from his holiday, I went to see Ian in the 800m. He was over the moon with his 2.29 as he commented that normally 2.40 was about his mark. He said that the 10 second improvement was down to the high class field and new racing flats he brought for half price did the trick.

Then at the 3000m he was thinking about 11.30 but went under 11mins in a very good race.  He was grinning from ear to ear and just didn’t want the evening to end.

With Tony in the Javelin with Alan who also fitted in the 1500m as well, our attention was on the relay.

Now our ages Eddie 1st leg - 67, Steve 62 , Tony 73 , Alan 81 that is a total age of 283 years near enough, now that is a shade over 70 years average , so you could say we are the ’70 shades of grey’ team. Sorry about that , couldn’t resist it!!

Tony said on his 3rd leg run ,that was the best he had run in a long time.

We all left the track in our cars and motorbikes with Alan on his push bike, wanting to get back home before it was dark, into the sunset he went, see you next year at St Mary’s ( I can’t wait).

If you have been inspired by these ramblings and would like to come along at Perivale on Wednesday 13th July for the Vets league match and the Rosenheim at Kingsmeadow on Wednesday 20th July, you would be most welcome, age is never a problem [Ed: unless you are too young..for the Vets!].

All the best :- Eddie Giles

Club parkrun results for Saturday 9th July 2016

parkrun Position Gender Position parkrunner Club Run Time
Bushy 177 166 Andrew William JORDAN British Airways AC 00:22:24
Bushy 795 554 Ian CUNNINGHAM British Airways AC 00:31:28
Bedfont Lakes 85 67 John LENNON British Airways AC 00:26:57
Bedfont Lakes 99 25 Trish MCCABE British Airways AC 00:28:13
Bedfont Lakes 100 75 David DUGGAN British Airways AC 00:28:18
Reading 23 23 Christopher T KELLY British Airways AC 00:20:06
Reading 169 145 Alan FRIAR British Airways AC 00:26:50
Harrow 54 50 Denis FOXLEY British Airways AC 00:25:37
Oak Hill 35 32 Colin RUSSELL British Airways AC 00:23:01
Gunnersbury 89 76 Oliver MATHAI British Airways AC 00:23:47
Gunnersbury 308 185 Alan ANDERSON British Airways AC 00:34:20
Market Harborough 98 80 Roderick HOFFMAN British Airways AC 00:27:25
Market Harborough 179 70 Sarah GORDON British Airways AC 00:35:44
Tilgate 44 42 Robbie STEWART British Airways AC 00:22:44
Crane Park 16 15 Ben CHAYTOW British Airways AC 00:21:50
Upton Court 70 50 Sreeram SETHURAMAN British Airways AC 00:31:15
Maidenhead 77 15 Alice BANKS British Airways AC 00:26:30

As threatened / promised Steve Newell has gone away hence no regular parkrun stats update.  The list above is based on the BA club report parkrun produce which includes first claim club members only.  Paul Sinton-Hewitt did suggest that parkrun were looking to enable second claim club reporting but they are not there yet.

Steve is on a cruise but a signal has been received from the boat.  Apparently the boat developed a cargo related technical problem on Friday and the Captain had to steer the boat into Jersey harbour for 8am Saturday morning.  Sadly Steve then discovered that Jersey parkrun had been cancelled due to another event.  Steve did spot from the consolidated results Oliver Mathai (23:47, 68.61%) achieving a pb at Gunnersbury and Robbie Stewart (22:47) making his first appearance at a parkrun in 2016 at Tilgate.

Ian Cunningham's run at Bushy was his 249th but he assures me that he will resist the temptation to throw another one in until 30th July when he'll be doing his 250th, again at Bushy where he has now done 213 runs, though not all on the same course.

John Scaife report that he ran at the beautiful Blickling parkrun (north of Norwich).  And at £3 for non-members to park, his National Trust membership paid off! (John 24:47).

Roderick (

Coaching Corner !

Ten Tips to Prevent Running Injuries

1. Improve and maintain your flexibility

2. Include strength training in your running program

3. Stay hydrated and eat a well-balanced diet

4. Warm up and cool down before and after all runs and races

5. Gradually increase your mileage and periodize your training schedule

6. Cross-train and include rest days in your training schedule

7. Talk with a running expert or coach to analyze your training program

8. Wear the correct type of running shoes based on your foot type and running style

9. Have a formal gait analysis performed and use orthotics if recommended

10. Have your running form evaluated by a running expert

In following weeks I shall enlarge on each of these tips……..

Joe "fit as a fiddle...not" Nolan

Frieth Hilly 2016

It's hard to believe that we are already halfway through the year and yet here we are. In July, the Chiltern Hills are a patchwork of emerald green and sunshine yellow and clouds of cow parsley bob along the pathways. The long summer evenings offer the perfect opportunity to run (at least some) of the Frieth Hilly route. Running through the woodland to the sound of birdsong before breaking through to that breath-taking expanse of rolling valley never fails to amaze and inspire.

Do you remember how incredible you felt when you ran the Hilly last time? Come and experience it again and run with us this year on Sunday 16 October.

For more details and to register, please visit the website and choose from the 10k or the 5k run. Remember that places for the 10k sold out last year!

Thank you and we can't wait to see you.

The Frieth Hilly Team

Coaching course opportunities

Contact Steve Hillier if any of the following appeal...

Please find attached details of some Coaching Courses in London, that have just been added to the list.


LC0232  /  Coaching Assistant  /  29-30/10/2016  /  Brunel University, Kingston Lane, Uxbridge, Middlesex, UB8 3PH


  • LC0235  /  Day 1 & 2  /  Athletics Coach  /  17-18/9/2016  /  Lee Valley Athletics Centre, 61 Meridian Way, Edmonton, London, N9 0AR
  • LC0235b  /  Day 3  /  Athletics Coach  /  16/10/2016  /  Lee Valley Athletics Centre, 61 Meridian Way, Edmonton, London, N9 0AR
  • LC0235c  /  Ass. Day  /  Athletics Coach  /  25/3/2017  Lee Valley Athletics Centre, 61 Meridian Way, Edmonton, London, N9 0AR
  • LC0233  /  Day 1 & 2  /  Athletics Coach  /  05-06/11/2016  /  Brunel University, Kingston Lane, Uxbridge, Middlesex, UB8 3PH
  • LC0233b  /  Day 3  /  Athletics Coach  /  11/12/2016  /  Brunel University, Kingston Lane, Uxbridge, Middlesex, UB8 3PH
  • LC0233c  /  Ass. Day  /  Athletics Coach  /  02/04/2017  /  Brunel University, Kingston Lane, Uxbridge, Middlesex, UB8 3PH

LiRF (Leadership in Running Fitness)

LC0234  /  LiRF  /  LiRF  /  12/11/2016  /  Brunel University Sports Park, Kingston Lane, Uxbridge, Middlesex, UB8 3PW

Many thanks,

Guy Spencer

CCSO - North London  /  England Athletics

Richard Ruffell BA Leaving Drink Invite

As some of you may know I am leaving BA on 14th July after 27 happy years. I am having a small leaving do drinks at The Grange in Ealing, starting at 6pm on Monday 18th July and would be delighted if any of my BA running club friends could join me. You will find us in “The Conservatory”, somewhere round the back of the pub.

Richard Ruffell

Ed: No excuses - I've added The Grange, Warwick Road (next to Ealing Common) to the club map.

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