BA Athletics Club News Digest 26th February 2018
- Wednesday 28th Feb - Club ‘instinctive pace training session’ and
Awards Evening - Harmondsworth
Five Bells* 18:00 and 20:00 (see below)
Thursday 1st March - Dream Mile Bath Road for 12:45*
Wednesday 14th March - Bedfont Football Club test event - 18:00 Hatton Road
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 [updated 13th Feb].
*Club Event Map:
[Clickable link to Google Maps]
Not for you, no longer interested?
remove me please. / Difficulty
viewing this? Read it from the website:-
(formal "BARunner" page),
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Group (ask to join)
Inclusions, with photos, please to Roderick Hoffman at
This Wednesday - the Club Awards evening at Harmondsworth
The club awards evening is this Wednesday - centered on the Five Bells pub in
- The evening will start with an Instinctive Pace Training Session
organised by Joe Nolan. Fuller details from Joe follow this section.
- The awards evening itself will be in the function rooms at the Five
Bells which are upstairs. Neil Frediani has arranged the evening
including the provision of hot food for all attendees.
- The awards themselves will be presented by Steve Hillier and John
Williams, supported, one hopes, be everyone in the room.
Now I have to admit that I won't be there since I'm out in Utah with the BA
Ski Club - so big apologies from me and note that I will be there in spirit.
Instinctive Pace Training Session - 28 February 2018 (details subject to
weather and conditions)
The goal of the session is to help develop steady pacing, essentially
‘blindly’ without the use of watches, in able to instinctively apply the correct
pace to different distance events.
Meet at the telephone box outside the Five Bells in Harmondsworth at 18:00
prompt, registering recent best 5k times. Watches are not to be used……however if
you cannot run or feel naked without your Rolex or activity tracker this is fine
as long as you don’t look at them ! It would be useful to have a few safety
marshals if available.
10min warm up slow jog followed by dynamic stretch exercises.
Staggered starts by runners over an approx. 1k course loop, beginning at the
telephone box, along Moor Lane turning back at the concrete road block, back to
around the small green in front of the pub and up part of the High Street, and
then turning back to the start/finish line.
- 1st loop – to be run instinctively and steadily at your recent 5k
- 2nd loop – to be run instinctively and steadily at a pace
equivalent to 2mins slower than your recent 5k best pace
- 3rd loop – to be run instinctively and steadily at a pace
equivalent to 1min faster than your recent 5k best pace
- 4th loop – to be run instinctively and steadily, repeated at your
recent 5k best pace
Each loop will be followed by a 10-20sec recovery rest (as instructed by the
To finish there will be a slow jog and static stretch warm-down.
Times for each ‘instinctive’ circuit will be processed and the closest
‘achievers’ reported in next week's digest – if time allows these will be
announced during the annual awards ceremony.
This is a good opportunity to mention that my metronome-like parkrun pacer
squad will be out on duty again next Saturday (3rd March) at Black Park covering
every minute from 20-40 plus a run/walker.
A reminder about BA Clubs' benefits
I'd like to take this opportunity to remind you of some of the benefits
included in your membership of BA Clubs:
1. Altitude Plus
You can take advantage of great offers from top UK retailers such as
Marks & Spencer, John Lewis, Currys, PC World and many others. Many of
the top retailers and supermarkets also offer store cards that can be
bought at a discount so you can save as you shop. If you go to the
cinema, you’ll want to take advantage of the amazing cinema deals
available through Altitude Plus – two family outings a year will cover
the cost of a whole year’s membership alone!
Finally, as you shop on Altitude Plus, you can also earn WOW! points,
a virtual currency – so you earn rewards for saving money.
2. BA Clubs Lottery
You will have the chance of winning one of three cash prizes
including a jackpot up to £15,000. You can purchase additional chances.
Each chance will cost 87p per month. Complete the lottery application
form for chances.
3. AXA PPP healthcare
In conjunction with BA Clubs, AXA PPP offer members special rates on
private medical insurance and dental plans. Full details available to
4. Lighthouse Financial
As a member you are entitled to a no obligation, complimentary
consultation with a Lighthouse Financial professional adviser, at home,
at work, or elsewhere. They will explain how you could benefit from
advice and how much it will cost; then you decide whether to go ahead.
Vanessa (BA Clubs Membership Team)
There are also other benefits, one of which is that the Athletics Club can
claim a budget from BA Clubs and use this towards our hire of facilities for
club nights - such as Cranford Community College. The more BA Clubs
members the club has, the larger the budget we are likely to be given.
Roderick Hoffman (Chairman) obo Club Committee.
February Five Mile Handicap result
A slightly bigger field of five runners enjoyed a cool calm dry evening.
Neil Frediani and Alan Anderson were both taking part for the first time
this winter. Marathon and now Comrades entrant Chris Kelly jogged a couple
of miles after work to reach the start and headed back afterwards to keep up his
daily mileage. Trish McCabe maintained her steady improvement and leads
the league table but double points will be awarded for the run on the final
evening (28th March) so there could still be a final twist! The clocks
will have changed so it will be a daylight run.
Club parkrun results for Saturday 24th February 2018
|24th Feb 2018
||family & friends
||run #166, 136th at Bedfont
||run #307, 256th at Bedfont
||run #422, pacer
||run #242, pacer
||run #187, pacer
||1st run at Bedford, clubrec(F)
||run #347, 55th at Crane Park
||run #226, 26th at Crane Park
||M-4, BA park #389
||run #104, 55th at Maidenhead
||run #122, 58th at Maidenhead
||run #42, 37th at March
||run #79, 50th at Northala
||run #301, 1st at Panshanger
||1st 5km parkrun
||Sth Boulder Creek
||BA park #390, one mile high !
||run #1 (officially)
||run #97, 1st at Tooting, MV65-1
||run #297, 1st at Woking
||run #160, 76th at Wycombe
continued at a club and personal level this week. Ian Cunningham (23:25)
was in Franschhoek in the South African Winelands and that lowers the club
record for a parkrun in South Africa. Roderick Hoffman (35:42)
was at the other extreme, 5000ft up in the Rocky Mountains at the inaugural
South Boulder Creek parkrun in Colorado. With three inches of snow on the
trail and less than a day to acclimatize he found it tough going. Roderick adds:
This parkrun is the highest altitude parkrun outside South Africa
though two club members (James Shoulder and Alice Banks) have probably run at
higher ones around Johannesburg. It is the first parkrun I've done where
the "other park users" have included some on cross-country skis.
In the UK Joe Nolan (30:38) tried Woking parkrun for the first time cheered
on by Tom Rowley on all three laps. Eddie Giles (28:04) was at Tooting
Common on a visit to his son who ran with him for the first time with a barcode.
Sarah Gordon (33:00) was at Bedford and set a female club course record.
Steve Newell (37:49) found the slopes and slippery mud rather challenging at
Panshanger Park in Hertfordshire. Sarah and Steve are both on 92 parks –
plenty of them are not the same!
Graham Taylor’s daughter Abigail (27:27) brought her precocious talent to a
senior parkrun for the first time at Rickmansworth intent on starring in a video
for her college project. Uncle Mark (who set a club record last week)
retired injured within the first lap and helped out behind a camera.
News is trickling out that the long awaited Mole Valley parkrun at Denbies
Winery is to undergo a test run soon and if successful the inaugural run will
follow later in the Spring. Another projected parkrun which will be
convenient for some members is be located at the London Irish FRC training
Hazelwood ground at Sunbury. Roderick: And a third of note
will be Victoria Dock parkrun in Docklands. This will use some of the same
course as the 5k/10k WARR courses we organised there in 2010. For those
who remember it well (or can't forget it) the start/finish for the parkrun would
appear to be in the South West corner of the dockside area.
Updated parkrun stats -
club parkrun stats
With only four parkruns cancelled in the UK last Saturday this meant that for
the first time 500 parkruns operated. Worldwide there were 1109, slightly
down on the previous week's 1125.
I was running my 222nd different parkrun but that only puts me in 19th place
on the "Most Events" table and the leader is Paul Freyne who on Saturday, in
Moscow, ran his 400th different event. That does mean that there are 725
events worldwide that Paul has NOT run at - so he can carry on his life's
challenge for now.
From Eddie Giles...
Give my regards to all at the club as I will not be able to attend
the Awards night on Wednesday.
We have had a dreadful new year with Lesley's health, and me as well,
not quite as bad though and now out and running again. The cat goes and
dies last Sunday on top of all that, we have a free week without any
hospital appointments until the 5th March so we are off to Jersey for a
I ran the Tooting parkrun on Saturday as my younger son Paul lives in
a flat just across the road from the common. We went there on Friday and
stayed over as he had booked tickets for the Mod musical about the Small
Faces. One of his friends from Drama school is the keyboard player and
got the tickets cheaper. Fantastic show!!
Then on Saturday off across the road to the parkrun.
Paul had run there about 3 weeks ago as an unknown and did 23.50. So
I got him to register and so it was his first parkrun proper. He dragged
me round in 28.04 and himself doing 28.03.
Although it was my slowest this year I did manage to get 1st in age
cat there. Ed: And that was with 565 participants -
and Paul's assistance probably made the difference - Eddie was only 3 seconds ahead of
the second runner in his category.
See you all soon
Eddie & Lesley Giles
I did the Seville Marathon yesterday. Travelled there with an annual
BA flight concession changed plans at last minute to fly LHR-Malaga on
Thursday and then got train to Seville as the direct flight from LGW was
looking very full.
Surprised at how warm it got there - by the late afternoons it was
about 20c! I had booked a one bedroomed apartment via Booking.com in a
central position and by a stroke of luck the race turned out to go along
the same street and the bus to the Expo left from a plaza just round the
I was quite surprised that my Garmin measured the length as 26.5
miles as I cut a few corners and I thought it was very, very flat. The
only slope I recall was when we had to go down and up a shallow
underpass - but it came out on my Garmin with 1000 feet of climb. By
comparison Marrakech was just over 500 foot but Seville seemed much
flatter! Definitely a course for a PB if you are fit and running well -
which I am not!
Enjoyed the run for the first 20 miles before my ongoing groin strain
got very painful. I managed to just scrape a sub-4 and finished in
Flew back from Seville to LGW - should have been yesterday but the
flight had a technical problem so they put us all up in a hotel next to
the Seville football stadium and we flew back this afternoon. Got Club
Class both ways with confirmed seats so switching flights was the right
And Dave Barnard passes on the following warning to our extreme runners...
Two face amputations after Ultramarathon
A British runner is one of two athletes facing amputations after
bitterly cold temperatures in northern Canada disrupted the world’s
Nick Griffiths, 46, a facilities manager from Bolton, is likely to
lose three toes on his left foot to frostbite. An Italian runner,
Roberto Zanda, may lose both his hands and feet after
hypothermia-induced confusion led him to remove his gloves. The nine-day
Yukon Arctic Ultra, a gruelling race over 300 miles, experienced delays
as temperatures fell below -40C most nights this month. Organisers
temporarily halted the race early on when the cold was so bad that it
prevented rescue snowmobiles from operating. Only one athlete, Jethro de
Decker of South Africa, finished.
Results, news, pictures, feedback, jokes, stories - send it to the editor,
Roderick Hoffman, at