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BA Athletics Club News Digest 19th September 2016

Events:

  • Saturday 24th September - World Airline Road Race 10k and 5k - Chicago*
  • Wednesday 5th October "Equinox" 5k plus social with food - Heston Venue from 18:00*
  • Thursday 6th October Dram Mile Bath Road 12:45*

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: http://www.barunner.org.uk/Event Diary.shtml.

*Club Event Map: [long Google-map hyperlink you would not copy]

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

Difficulty viewing this email?  Read it off the website instead - http://www.barunner.org.uk/News Latest.shtml. Running related gossip and chat: Facebook "BA Runner" (link: https://www.facebook.com/groups/636199849751546/).


"Brian's" Relay Event - Wednesday 14th September - Write-up

Sadly Chairman Brian Forrester was unable to attend this event which traditionally marks the month of his birthday.  Instead Joe and I put together some training exercises.  Joe's warm-up involved running with knees up, backwards, over hurdles, and smiling - and then he told us that we could only concentrate on one thing at a time. I think that we could of told him that at the start.  The best thing about Joe's warm-up (apart from all the good things he mentions below) is that it occupied all of the time until Christine arrived which meant that there were an even number of runners for my exercise so I could be excused from running it!

My event was a non-competitive exercise involving running with a partner in opposing directions around the field, tagging and returning, and trying to meet back at the start.  This is not as easy at it sounds since it requires both partners to run at a consistent pace - or to both speed up or slow down by the same amount.

We had a good turnout with:

  • Barry Walters, Denis Foxley, Steve Newell, Christine Munden, John Coffey, Piers Keenleyside, Steve Taylor, Chris Kelly, Simon Turton, Graham Taylor, Alan Anderson and Alan Friar being the runners,
  • Joe and I ordering people around
  • Harry Wild, Paddy O' and Ann Coffey enjoying the spectacle. 

Paul Brandon also joined us in the clubhouse afterwards where the food ordering hadn't gone quite to plan but did deliver sufficient quantity albeit the wrong variety.

The next club event is the Equinox 5k on Wednesday 5th October and we'll see if the food order delivers what we ask for.

Roderick Hoffman

And Joe writes for the benefit of those who weren't there (and a reminder for some who were)...

WARM-UPS

Prior to the CIE relay event last Wednesday we had a simple warm-up session also incorporating some of the fundamentals of running – balance, coordination and agility. ‘Shock horror’ some people don’t warm-up at all it seems, much against UK Athletics advice and those who do all seem to all have their own format.  No warm-up at all is a recipe for a bad performance, risk of injury, and you’re likely to end your run feeling exhausted, discouraged, and dreading your next workout.

A smart warm-up gives your muscles, bones, and joints a chance to loosen up; it gradually and gently brings up your heart rate and makes it easier to get into the rhythm you want to sustain so you can run, and finish, feeling exhilarated and energized enough to go longer, and excited to set out for your next workout.  In fact, the format of a warm-up should be matched to the particular event or race about to be done but that detail we’ll leave to another time.

Here’s a three-step method to warm-up wisely.

1. Walk - Lots of people write off walking. But it’s actually the ideal low-intensity activity to ease your body out of sitting mode and into workout mode. The motion of walking takes the muscles, tendons, and joints through a range of motion that’s similar to what it will go through in running. This not only brings up the temperature of the muscles and the core, but it enhances the blood flow to all the muscles you’ll need for running and sends your brain the message that it’s time to go. Use this exercise to think about correct arm movement and breathing technique.  Walking is especially helpful for runners who are coming back after an injury.

2. Add strides. Do three or four 100m strides with a recovery between. Strides (also called “pick-ups”) flood the muscles with blood, recruit your fast-twitch muscle fibres, and help your body transition from walking to running mode.

3. Do dynamic stretches which uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently. Good examples are skipping, side step/shuffles, high knees and butt kicks.
Last week we added some backwards walking and stepping over mini hurdles to test out our balance/coordination/agility, which also provided entertainment to those watching !

On a closing note for now …..and don’t forget to ‘warm down’ after your run !!!!

Joe Nolan


Equinox 5km 5th October 2016

The date of this year's Equinox 5km will be one of the latest calendarwise (and therefore earliest sunset) and the event will be run over the course used many times before in the first week of October.

The start and finish will be at the end of Church Road nearest the Heston Venue (formerly Concorde Centre).

With sunset due at 6.28 p.m. the aim is to set runners off early enough to be clear of Cranford Park before dusk.  The rangers may well close the vehicle gate before all runners are through but pedestrian gates will remains open.

Course

  • Church Road to Field of Hope,
  • exit Field of Hope taking northbound cycle track up A312 (Parkway)
  • Left into North Hyde Road, left into Roseville Road, left into St Dunstans Alley and Subway into Cranford Park
  • cobbled section through archway and left through car park by church
  • over humpback bridge and exit park and left and right through subway back into Field of Hope,
  • head north and take right hand path onto other cycle track up A312 (Parkway) towards Bulls Bridge (Tesco)
  • Follow path round to right into Hayes Road, cross market entrances and past petrol station to mini roundabout. 
  • Right into Southall Lane and head southbound over bridge over M4 motorway to finish at the junction with Church Road.

Wave starts

  • Slow runners  6.06 p.m.
  • 9 min milers   6.09 p.m.
  • 8 min milers   6.12 p.m.
  • Elite start        6.15 p.m. 

Steve Newell


Club parkrun results for Saturday 17th September

17th September family & friends time parkrun commentary grade
Alan Anderson 30:13 Gunnersbury best parkrun since April 2016 71%
Alice Banks 25:47 Maidenhead run #65 74%
Julie Barclay 21:30 Rushmoor run #81 81%
Tony Barnwell 32:29 Wycombe Rye run #117, 51st at Wycombe R 57%
Ralph Behrens 40:13 Faelledparken (Copenhagen) Lufthansa WARR photographer, 1st run 40%
Caroline Cockram 43:06 Bedfont Lakes run #241, 155th at Bedfont 38%
Ian Cockram 24:42 Bedfont Lakes run #361 59%
Jonathan Cox 21:59 Bushy Park run #284 70%
Ian Cunningham 24:02 Bushy Park run #257, 220th at Bushy 63%
Scott Davison 23:16 Bedfont Lakes run #178 61%
Linda Dodsworth 45:25 Harrogate tailrunner (almost last) 35%
Steve Dodsworth 23:08 Harrogate cf pb 22:55 65%
Denis Foxley 25:06 Harrow run #48 68%
Joan Foxley 35:44 Harrow run #44 59%
Neil Frediani 24:03 Bedfont Lakes 100th run at Bedfont Lakes 66%
Alan Friar 26:00 Woodley best at Woodley this year 70%
Sarah Gordon 36:09 Daventry run #122, 6th at Daventry 52%
Roderick Hoffman 25:59 Bromley park #168, club course rec 60%
Piers Keenleyside 23:22 Exeter Riverside 1st run at Exeter, run #143 68%
Chris Kelly 25:37 Reading run #303, 239th at Reading 58%
John Lennon 24:48 Bedfont Lakes parkrun pb, 200th at Bedfont 62%
Kerstin Luksch 20:30 Gunnersbury F-2, run #197 73%
Daniela Mayerova 30:37 Wormwood Scrub 3rd week in a row 48%
Trish McCabe 27:14 Bedfont Lakes run #150 56%
Geoff Miles 26:01 Jersey run #284, 2nd at Jersey 64%
Steve Newell 34:54 Osterley Park run #235 52%
Colin Russell 23:25 OakHill run #27 58%
Sreeram Sethuraman 27:48 Cardiff first run at Cardiff 48%
Bernard Sexton 19:25 Gunnersbury M-9, parkrun pb 66%
Gareth Snook 22:17 Cardiff run #15, 12th at Cardiff 68%
Paul Watt 21:02 Rushmoor run #26 71%
Alastair Heslop volunteer Guildford numberchecker

Our fastest runner this week was Bernard Sexton (19:25) at Gunnersbury.  A parkrun pb for him. Let's hope he can carry this form forward to the cross country season, now only a few weeks away.  Conditions were good and Alan Anderson ran his best time for several months.  Alan Friar (26:00) enjoyed his fastest run at Woodley this year.

Roderick Hoffman (25:59) ran his best time since early January at Bromley and completed the only remaining parkrun in London he had not done before.  His "Lon-done" title will need some further maintenance in October as a new run is starting up at Canons Park in Harrow Borough, close to the northwestern extremity of the Jubilee Line.

Celebrations at Bedfont Lakes where Neil Frediani (24:03) running there for the 100th time paced John Lennon (24:48) to a parkrun pb on his 200th appearance at Bedfont.  Never give up hope.

Piers Keenleyside, a week before his tilt at the Berlin Marathon, was at Exeter Riverside (23:22) and set a new club course record.

Steve Dodsworth (23:08) and Linda (45:25) were at Harrogate, six days after their great North Run exploits.  Linda has sent a cautionary tale for all volunteer tailrunners.  Having started at the back she carefully nursed the three slowest round the course.  Imagine her horror and surprise when the official results showed two more finishers with slower times.  Alastair Heslop is scheduled to feature as tailrunner at Guildford again next Saturday.  My advice - check your rear view mirror regularly!

Steve Newell (steve-newell@blueyonder.co.uk)

Updated parkrun stats: www.barunner.org.uk/results/ba_parkrun_park_totals.xls

Steve Newell

parkrun Tourism

I'm now the second club member who can claim to be "Lon-done" - the parkrun Tourist term for anyone who can claim to have run all of the London parkruns.  Lon-done can mean different things to different people but I count all of the parkruns within the M25 (currently 52).  If you think about it parkruns are more likely to cross administrative boundaries than major orbital motorways. The first in the club to achieve Lon-done status was Steve Newell and all of his parkruns have been run greener than mine.

I've now run 168 parkrun venues and that has me 21st in the international table just behind Chris Cowell who was the first to 100 venues, hence the tourists calling themselves the Cowell club.  My current target is to break into the top twenty but that depends on Chris not deciding to go to new events (after six weeks at Rushmoor he suddenly turned up at Inverness parkrun last week) AND the people just behind me on the table skipping the same weeks that I do (I'm at WARR next Saturday so cannot do a new parkrun).

We are not running out of new parkruns to do - even within London two new parkruns are in the pipeline - Canons Park, Stanmore (starting on 8th October) and Beckenham (which will start soon, probably with no advance notice).

Roderick Hoffman


Calling all Mudlarks

The Cross Country season starts again next month (October) for both Men and Ladies. New runners are welcome. It is a great way to build up strength for track and road running and to see different parts of the countryside and to be part of a team.

We have Surrey league fixtures beginning on Saturday 15th October, see below for details.
and also a mixed team or teams are required for the popular Milocarian fixture at Sandhurst on Saturday 29th October, more details below

Surrey League details

Let me (neil.frediani@ba.com) for the men or Clara (clarapn@aol.com ) for the ladies know if you are interested in participating this season in the league fixtures.

It would also be useful to know those who raced last season but definitely won’t be doing so this year so that we can tidy up the list of registered runners.

Sat 15th October XC Ladies Surrey League (6k) Nonsuch Park, Cheam 12:00
Sat 15th  October XC Mens Surrey League Wimbledon 14:00
Sat 12th November XC Mens Surrey League Epsom Downs 15:00
Sat 3rd  December XC Ladies Surrey League (6k) Mitcham Common 12:00
Sat 14th January XC Ladies Surrey League (8k) Ham Fields, Ham 12:00
Sat 14th January XC Mens Surrey League Cranford Park - Volunteers required 14:30
Sat 11th February XC Ladies Surrey League (8k) Farthing Downs, Coulsdon 12:00
Sat 11th February XC Mens Surrey League Lloyd park,Croydon 14:00

More details can be found at www.surreyLeague.org including details of directions and location shortly before the events.

Milocarian Match 29th October at 14:00

The Milocarian fixture usually features a free tea of sandwiches and lots of cake!! All visitors' names must be listed showing Christian Name and Initials of all individuals who will be entering RMAS (including non-runners). Vehicles (Make, Colour and Reg No) must also be shown. It is requested that this information is listed showing the passengers of each car. All visitors are requested to bring a form of identification such as a driving license (with photo) or a passport.

If you are interested please let me (neil.frediani@ba.com ) know the details requested and if you don’t have transport, let me know and I will see if I can arrange some for you.

Neil Frediani


Buckinghamshire Fire & Rescue Service’s 39th annual Cross Country Race Sunday 9th October from 14:00

The event will be held over 8.56km/5.32 mile (men) and 6.36km/3.96 mile (ladies) courses in the historic National Trust-owned Stowe Park, near Buckingham. "Undulating parkland suitable for spikes, considered to be a very testing course" - sounds fun!, but you should be doing it before the winter rains set in.

Steve Norris is recommending this event and is prepared to do a group entry if you pass him your details. Closing date for entries is this Friday 23rd September so if 9th October is free in your diary and you want to kick start your cross country season contact Steve today. He needs to know:

  • First name,
  • Surname,
  • Age on race day,
  • Male or Female.

Cost £12 affiliated / £14 not. Race entry includes a hot meal afterwards.

For more details of the event see: http://bucksfire.gov.uk/news/2016-stowe-cross-country-race-details-and-entry-forms/

Christine Munden and Chris Kelly are probables for the event.

eMail Steve Norris at: steve.norris860@mod.uk


Street-O Wapping 13th September Result

I spotted late that the Street-O series of Orienteering events was starting again and managed to make it across to Wapping on Tuesday for this season's first run.  Now my objective for the rest of the season is to do better!  Some reminders for myself:

  • Be aware of where the start is marked on the map - it is in a triangle.
  • If you don't know where the start is there isn't much hope of finding checkpoints so don't run - find out where you are on the map.
  • When you do start running understand the scale of the map else you'll have run past checkpoints before you know it (and it is never worth going back).
  • When the clue is "Do not feed the _______" but you can't find the sign then you are probably OK to guess "Pigeons" because when you do set off round the corner and see the sign that'll be what it says.
  • From the last checkpoint before the finish don't run in the wrong direction - you won't get to the pub in time if you do.

Street-O Map

I finished the event scoring 320 points but with 25 time penalties. My total of 295 points had me 77th out of 83.  I should have been able to get 450 to 500 points which would have got me closer to 30th place. The winner, by the way, scored 789!

Future events:

11 October 2016 Southfields
8 November 2016 Chalk Farm
13 December 2016 Chancery Lane and St. Paul's
10 January 2017 Balham
7 February 2017 East Sheen
14 March 2017 Bethnal Green and Whitechapel

I'll be aiming to do many of these - let me know if you want to give them a go yourself. Also see: http://slow.org.uk/streeto/series1617/

Roderick Hoffman


Next Digest?

Results, news, pictures, feedback, jokes, stories - send it to us at news@barunner.org.uk.


Club website:

www.barunner.org.uk.


 

      

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