BA Athletics Club News Digest 11th March 2013
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Don't forget the following priority club events:
Wednesday 13th March - Club In-house Event - Forrester Four-way Folly
Variant! (see below) - Concorde Centre 18:00
Saturday 23rd March - Club Featured parkrun - Bedfont Lakes 9:00
Sunday 24th March - Track&Field Championships and Family Fun Day - Eton
Wednesday 10th April - "Watersplash" 10k followed by social with food -
Concorde Centre 18:00
New members and non-members of all fitness levels and abilities are welcome
at all of these events.
The full events diary is on the club website at:
http://www.barunner.org.uk/Event Diary.shtml. This has been updated to
include events up to November.
Forrester Four-way Folly and Century Celebration Cake
Meet at the Concorde Centre at 18:00 whereupon you'll be paired up and given
a challenge that will probably involve running around 5k. Whatever we do
it'll be slightly different from previous years since one of the pavement we
normally run on has been dug up - but Brian has a cunning plan which has the
code name of "Folly 2.5 way".
From eight in the Concorde Centre Club house there will be Cake and
Celebratory Cheers for two Club members sharing equally a Century between them!
Running in the dark...
Fortunately, we're not going to have to do this much longer. The
clocks will change, and apart from the most hardy late night trainers, at
least twilight will be available. However, for the next few weeks, and
from next autumn.....
I'm amazed by the number of cyclists who don't use lights, and even
more by the number of runners who choose to wear black after dark.
Reflective is best, yes, but white or light colours really help. I can't
count the number of times that a speedy runner has shot past me, dressed
in a fashionable ebony coloured kit, only to disappear into the night in a
few strides. Come on folks, wear something light at night. It could save
Perhaps now would be a great moment to check that your kit bag contains a
white shirt and some Reflectives - Ed.
Run-of-the-Month Results - Berkhamsted Half and 5
Sunday 3rd March saw the annual lunch at the Ruffell's after a bit of
running. This year we had Barry Walters running the 5 as he came back from
injury, and Graham Taylor, Steve Taylor, Gary Rushmer, Natalie Ruffell and
Richard Ruffell running the half. Richard swapped with Barry and is now the
injured one (again), as his hamstring gave up half way round. The rest of the
group faired better with some very solid runs, led home by Gary, followed by
Graham with Natalie not far behind and finishing in the top ten ladies.
Everyone enjoyed a curry back at base after the race so a big thank you goes
to Bridget who excelled in the kitchen...as well as being emergency chauffeur
picking up the stricken runner on route.
||15th out of 328
||147th. 9th lady
||558th out of 1003 finishers
Round Norfolk Relay Sept 14/15th
The entry for the RNR is coming up at the end of the month so I need to know
if we have 17 runners who want to enjoy a fantastic weekend together, running
200 miles round Norfolk over a 24 hour period?? Most of you know what this is
all about, but if you want to know more just drop me a line at
Richard.Ruffell@ba.com . It is a
great race and everyone who joins us really enjoys themselves. Last year we
ended up a couple short so we used "friends". It would be great if we could get
a full BA team out this time.
Volunteer Request for BUPA 10000m (Bank Holiday Monday, 27th May)
The 2013 BUPA 10000m is taking place on Bank Holiday Monday, 27th May. For
the past few years Simon Turton has organised our marshals for this event,
however, due to other commitments, he has decided to hand the baton over to me.
The London Marathon organisers have once again requested BAAC for 32 marshals
to help at the event. At this point I would like to request for volunteers to
put their names forward. If you are able to help, please can you email your name
and mobile contact to me
(email@example.com ) or to Paul Brandon
I will circulate more information as I get them from the organisers, although
I believe marshals will receive a T shirt and a jacket and be provided with a
Thank you in advance.
Race The Train (14 miles on Saturday, 17th August)
This is a 14-mile race held in Tywyn, a town in Mid Wales each year in
August, with runners racing against a steam engine train over some tough but
beautiful mountain terrains. The date for this year's race is Saturday 17
August. If anyone is interested in running this please contact me
parkrun Update for 9th March 2013
Eleven finishers in the BAAC team this week and very close at the top with
Chris Kelly losing out to Gary Rusher by just two seconds - and both being
credited with 5th place.
Alan Friar has returned from non-parkrun land and ran his 100th parkrun at
Reading. Kerstin Luksch reached 50 (including 49 so far at Gunnersbury).
Joe Nolan is half way to his 250th.
Steve Newell has confirmed that Brian Bennett holds ten age category
records at the moment (and only needs a three second improvement at Killerton
to make it eleven).
Three "Club Featured parkruns" have been added to the club diary for March
23rd, April 27th and June 1st. More will be added every four to six
weeks thereafter - contact
Neil Frediani or
Newell if you want to suggest we come down
Steve's Club parkrun stats:
London Marathon Training
BAAC will have
20 plus runners pounding the London streets in three months time. Training is
After walk-jogging just 4 short runs over a 3-week period due to some
stress in the right shin, I have managed to complete a 10-mile race last
Sunday (03 March) - Surrey Tempest - in a time of 1:38. The niggle is still
present but I'm planning to get on track with a 18 miler this Sunday (10
March). To avoid further injury issues I'm sticking to 3 runs a week, one
short and 2 longer ones, and a couple of cross training activities - spin
class and boxercise or gym workout.
It's 3 weeks to my longest run before VLM - I'm running the Northampton
Marathon on Easter Sunday, and I've just found out that the course is 12 laps of a 3.5km course. This is going to be interesting! I had thought
the course was 26.2 miles of the 35-mile course around Northampton
countryside I did last year with the same organisers. After this long run I
would be cutting back in the run-up to VLM. My aim is to complete VLM
without too much pain and since everyone seems to have a target time, I
hereby declare that I will be very happy to be anywhere under 4:30!
|Let me start by saying a big thank you for the chance to run in the
London Marathon again and I will be running for the British Heart
Foundation. This is my 7th London having started back in 1988 and to date my
fastest time is 3:43 which was 5 years ago and the slowest 4:15 the year
The endurance is starting to come along as I've built the mileage up
slowly to about 40-45 miles per week with the longest run being 16 miles.
I'm following a tried and trusted training plan I've used before which has
gradually increased my mileage by about 10-15% per week that has helped to
reduce the risk of injury. I'm focussing more to spend time on feet rather
than achieving a mins/ mile target. There have been a few ups and downs in
mileage some for weather especially the snow and others due to work
commitments. As I'm 55 years old now I do find its increasingly difficult to
hold onto the endurance, even a few days off need real effort to get back to
The next 3-4 weeks will be key with the aim of maintaining this mileage
and stepping up the long runs to about 20 miles ( but no further !!). I'll
shortly be starting to introduce some speed reps to sharpen up a little more
to improve the mins/ mile. For the last two weeks I'll be tapering the runs
down and certainly no long runs.
I've also introduced some non running activity to increase upper body
strength including sit ups, and arm and chest reps with weights. I find that
my arms get tired on the longer runs and as my legs will always follow what
my arms do then the more I can do to keep my arms swinging the better. It
seems to work for me.
Wishing all the other runners an injury free run up to the 21April
Well, Iím over the moon about being able to run the London marathon. A
really big THANK YOU to BA. And itís about time I provided an update on my
First, however, I need to explain a little bit of background. I ran the
Bedford Marathon back in 1984 and have always wanted to do the London. Iíve
been rather intermittent in my running over the years but applied in earnest
9 years ago. In the last 9 years, Iíve applied 8 times and never got a
ballot place! Now I'm thinking Iím getting too old (now Iím 55). However, I
marshalled last year and now have an amazing place for 2013, thanks to BA.
I ran the Reading Half in 2005 and have just done short runs since. I
started training just before Christmas and have a good plan put together by
my son who is now a Personal Trainer. Due to the snow and 2 weeks away in
India, Iím still building up, a bit slower than planned! Iíve been running
once a week at lunchtime with a kind work colleague, once a week in the
evening in the dark (from our village down to the town and back), then a
longer run at the weekend. Iím still only at 8 miles (my original plan was
for 12 miles this week) but positive that the next 8 weeks will let me build
up enough! Iíve also been doing circuit training and, in India, I ran 4
miles down the beach at 7am before it got too hot! Also, we used the gym
every other day. Today I managed 8 miles in 1 hr 40 mins so Iím slow but
steady and realistically have to expect my time to be about 6 1/2 hrs; so
donít wait for me!!!
Iím going to raise money for 2 charities, cancer care and Alzhemerís
Looking forward to more runs in the daylight now that spring is on itís
way Ė 10 miles next week for me!
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