baRUNNER - a website for the British Airways Athletics Club
BA Athletics Club News Digest 28th March 2016
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.
Not for you, no longer interested? remove me please.
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Watersplash 10k (and 5k option) Wednesday 13th April 2016 + social with food
The runs will start and finish in the Field of Hope (M4 junction 3 pedestrian area) so please be there in time for your start. The 5km course is a figure-of-8 course (the 10km is two laps). The 10km runners will be started in batches aimed at getting everyone to the finish by 7.15 p.m. e.g. 8 minute milers start at 6.25, elite start 6.34 p.m. All 5km runners will start together at 6.35 p.m.
The course is shown roughly on the club map (although Google doesn't know of the Motorway underpass south of point "B". Also see this Word document map (open in full MS Word to see details correctly): http://www.barunner.org.uk/courses/Watersplash_Map_2016.DOC
The event should be ideal for all London Marathon runners.
Advance entries to Steve Newell with expected time and any special dietary requests.
The social will start in the Heston venue from 20:00.
Publicity material for Speedbird Ladies (4th May) and Concorde Five (5th June)
Please print off copies of the linked poster and distribute as you can: http://www.barunner.org.uk/attachments/HandoutMar2016.pdf
Club parkrun results for Saturday 26th March 2016
The Easter break provided some tourist opportunities and the relentless drive towards the club's 250 parkruns continued unabated.
Piers Keenleyside (24:03) visited Woodhouse Moor in Leeds, one of the longest established parkruns having started in 2007.
Next to the finish line were Steve Dodsworth (25:58) and Linda Dodsworth (27:08) at Preston (in Lancashire, not be confused with Preston Park in Brighton). They had both run there before they were members but they both achieved PBs and those times are now the club records.
Over at Victoria Park in Leicester, Sarah Gordon (33:30), our newest member and a sister to Roderick Hoffman (27:10) was running her 100th run complete with balloons. The 100 Easter Eggs were left at the finish line. A course PB for her despite the effect on the balloons of the strong wind. Roderick has now run 199 times so to round things off to average 100 runs each Sarah's daughter Nicola Gordon (24:12) who doesn't really like running was dragged along to the celebrations and promptly showed a clean pair of heels to all the other women present. Maybe she will take a liking to parkrun if Uncle Roderick flies her over to San Francisco in a few weeks' time. Reminder that Roderick will be doing his 200th run at Pymmes next Saturday.
Lastly, and by quite a distance so I'm sure there is another story to tell, Neil Frediani reached the timekeeper at Eastbourne Shinewater Park in 36:22. Dogs, rabbits? We all want to know. That little lot takes us to 245 different parkruns.
Elsewhere we had four runners at Bedfont Lakes including the very consistent Chris Evans (24:38) whose three most recent runs have been in a five second time band. John Lennon joined Kevin Holland at Poole to be part of a field of 686. Janet Smith (34:54) ran at Upton Court for the only the second time and set a new PB for the course.
Kerstin Luksch lowered her PB to 19:46 at Gunnersbury. She has now run 37 PBs following her first run of 27:07 back in December 2011. She has volunteered to be lead bike in the near future. Alan Anderson, be careful what you wish for.
Denis Foxley continues to become more and more involved with parkrun and has now done a stint as shadow race director.
Updated parkrun stats: www.barunner.org.uk/results/ba_parkrun_park_totals.xls
Ron F. Hopcroft
Ed: Others will know of Ron's achievements better than I though I can say that a quick Google reveals that Ron won the London to Brighton Ultrarun before many of us had been born, back in 1956.
Coaching Corner - Running Better, From Head To Toe (part 3)
While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.
To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly, landing between your heel and mid-foot, then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.
Good Luck & don't forget to smile...
Controversial Finish - NYC Half Marathon Finish
Just in case anyone mishears anything to the contrary I can reveal that I chatted to our BA running colleague Dave Dixon late last week. He is in our Green Belt Relay team and hopefully will join us for WARR and other events. Dave still holds the club's record parkrun time of 17:10. His once club slowest time of 36:45 was been worsened since - though perhaps only by tail running volunteers or others with good reasons for slow times.
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