baRUNNER - a website for the British Airways Athletics Club

BA Athletics Club News Digest 30th March 2020

Events:

• Thursday 2nd April Solo Mile @ your course, your time [see below]
• Weekend 4th April - Weekend Solo run [see below]
• Sunday 5th April - Virtual Relay Marathon [see below]

All face-to-face events are off for the time being but the club continues to operate with Solo runs - these ARE still permitted but see the Coronavirus footnote at end and the "Know the Law" item below.

New members and potential members of all fitness levels and abilities are welcome at these events. The full diary of club featured events is on the club website at: http://www.barunner.org.uk/Event Diary.shtml. Last updated: 10th March/30th March but further cancellations expected.

* Club Event Map: [Clickable link to Google Maps] (parkrun details updated 12th February 2020) / # Club Points event.

Facebook: https://www.facebook.com/BARunnerUK/ (formal "front window" club page), BA Runner Facebook Group (informal "back office", ask to join).

Inclusions, with photos, please to Roderick Hoffman at news@barunner.org.uk.

SOLO One Mile this Midweek! (see footnote for Coronavirus restrictions)

This week's midweek challenge is to record a mile time for the club's monthly mile event (previously the "Dream Mile", more recently the "Parkland Mile", this can be called the "Solo Mile").

On Wednesday or Thursday, at a convenient time for yourself and on a course where you should be able to distance yourself from anyone else, push yourself round a course of length exactly one mile (or record to when your GPS device records 1 mile). Preferably try to use a course that is flat and straight - or an out and back. The weather forecast is for a gentle to moderate breeze so it probably doesn't matter what direction you run in.  This could be done as part of a longer run BUT decide in advance what your mile course will be AND ensure that you have a standing start.

Please reply to this email, or forward it to news@barunner.org.uk, and fill in the following table before pressing send - by close of Friday 3rd April (or use the post for this run in the Facebook group).

Name:
Location of course:
Distance (must be one mile, 1.609km):
Run time (must be recorded):
Comment:	(for instance "diversion to social distance")

Apologies for those without watches - submissions MUST include both time and the one mile distance measurement. Treadmills are allowed, but you must be running or walking (we wouldn't want to be beaten by anyone sitting down and cycling or rowing).

Roderick Hoffman

BAAC 2020 Virtual Relay Marathon – 5 April – starting 8am

A group from my local parkrun ran a virtual relay marathon last Sunday – what do you reckon on this for us, let’s say next Sunday  ….. WHO’S IN???

We could have the BA2020 marathon squad each run a mile in a set order, reporting in immediately on completion to hand over the virtual baton and see what time we could achieve.  We could take the idea a step further by having a second team (non-2020 marathoners) and see who wins!!!  Or, just a combined BA effort and challenge - so even if you have never run a marathon before ...here is your chance to be part of running one ! Let's see how many we can get on board - we could top up with friends and even others we know worldwide !

Let me know if you are ‘IN IN’ by midweek to be sure we have a 'GO GO GO' situation and I will issue the final instructions !  It could be 1mile or more stints but only one outing (as per government guidance) per runner.  We will remotely control, preferably by setting up a new WhatsApp group, but happy to use Facebook, text or phone call.  For changeovers I will deduct 30s each time to compensate for any communications time delay.

Whatever route is up to you, whether that be part of a longer run you are doing, an out & back from home, laps around your garden or even on a treadmill !  I can probably give you a rough starting time in advance or will take preferences on this to fit your day.  It is to be a ‘live event’ and there will be a ‘virtual’ award to all participants !

Please register your interest quickly, latest by midweek...(e.g. end of Wednesday)

JoeN@barunner.org.uk

Wednesday Winter Handicap – Finale Results #

The COVID19 restrictions on mass gatherings coupled with the closure of the club at Bedfont forced the final of the winter handicap to be held as a virtual race with members self-timing themselves over a convenient course of between four and six miles.  Many chose to run five miles (or so) and I left those times alone.  Other times were adjusted to give a five mile equivalent.

Most members had run before earlier in the series but newcomers were allocated target times based on runs in earlier seasons and/or recent parkrun results.  The turnout of 14 runners was the best of the entire winter so maybe something positive will emerge from this wretched coronavirus episode.

Most runners reported runs slightly slower than usual and the usual practice of doubling the time by which slow runners miss the target was suspended this month. As a final twist all runners were asked to choose a number between 1 and 20 to be used like a Chance? card in a game of Monopoly.  The rewards/penalties were allocated randomly on Tuesday 24th March and tucked away until all results had been submitted.  The impact of the adjustments varied between cruel and kind but in fact made no difference to the final outcome.  2018/19 champion Maarten Stenham was closest to target on the night (and was the only runner ranked first twice during the season) but when the dust settled and the best four monthly scores (out of a possible six) were added up Simon Turton, ranked 2nd on the night, emerged as the winner of the series.  Roderick Hoffman and Gary Rushmer both ran on all six occasions and were separated by only half a point in second and third places.  Steve Hillier also ran in every month and altogether 19 members ran at least once during the winter series.

Chance? Penalties were applied as follows:

• 1, 3, 5, 9, 10, 11, 12, 13, 14, 15, 16 – clear run, no time adjustment;
• 2 – get lost (unfamiliar with route) add 1 min;
• 4 – (to preserve social distancing) divert round a huddle of selfish panic shoppers at bus stop, add 2 mins;
• 6 – road works, add 45 secs;
• 7 – race situation develops up Hatton Road, gain 30 secs;
• 8 – stop traffic to help old lady on zebra crossing, add 1min 30 secs;
• 17 – traffic lights, add 30 secs;
• 18 – miss finish!, back track, add 1 min;
• 19 – feeling just great, gain 10 secs;
• 20 - chasing hare all the way around, gain 1 min.

** points discarded to leave best 4 from 6

Steve Newell 30 March 2020

Melanie missed the cut with her handicap run but provided the following report

SOLO park run review Weekend 28th/29th March 2020

Lots of uptake and variety in our weekend's SOLO runs. The list above is in rough order of submission and, obviously, we are all winners in this. Distances varied from 2k to 20miles (cycle). Also features rowing.

Please submit your best exercise performance of next weekend and keep this list going. You can use the same route or a better one - up to you. If your best exercise performance is on a bike or a rowing machine or up a flight of stairs (someone has posted on Facebook having spent 2:35:57 climbing her stairs 294 times for the height, and drop, from Snowden) ...then please submit to inspire us all.

I had no one offer me a "SOLO" run image, though my sister did submit a picture of a squirrel. So I had a second attempt as shown. Oddly this was liked over 360 times on the Facebook "parkrun laughs" group, which is more than the lady got for running 5k in laps of her Rome rooftop.  Send me any GPS trails you've put a message in.

Two additions to this - first of all the plot of Gary's run (several of you sent in plots of runs but I've selected Gary's to include because of his comment on an entirely air-traffic free run. Then there is Trish's workout schedule. Rather her than me to be honest.

"I tried out my own made up skipping rope core workout, as follows:

• Jump rope: 3 minutes 
• Push-up: 30 seconds
• Jump rope: 3 minutes
• Mountain Climbers: 30 seconds
• Jump rope: 3 minutes 
• Sit-ups: 30 seconds 
• Jump rope: 3 minutes
• Squats: 30 seconds
• Jump rope: 3 minutes
• Burpees: 30 seconds
• 3 minute rest

Repeat once more & repeat on Sun.

Plus two walks of the dog and binge watching the latest new releases on Netflix. 

That’s all folks...stay safe all!" 

Trish McCabe

Roderick Hoffman {submit by 5pm on Monday}

Vitality Big Half race report

After volunteering at the Big Half for the first two editions, I decided to see it from the other side and run it this year. Weather conditions looked kinder than the previous 2 years.

The race route is practically flat. Probably the only two tricky areas were the cobblestone sections and the Limehouse tunnel, which is over 1 mile long. It seemed like an eternity to run through the tunnel and unsurprisingly it messed up with the GPS watch. 

To get to the start I took the underground, along with my running buddy Mike Dennison, from Osterley to Green Park and changed to the Jubilee line to get to London Bridge station. As we were approaching London Bridge more runners were filling up the underground carriages. At that point a London marathon déjà vu hit me.

The bag drop was straight forward. There were plenty of toilets around the area and we didn’t queue for long. At that point we headed to the start, crossing Tower Bridge, such an iconic landmark.

I was allocated to start wave A, given my predicted time of 1.35. Once we got to our pen we met Nick. It was nice to ease the initial race nerves with some familiar faces, a quick chat and a smiley picture helped. 9 o’clock and we were off. It took me just under two minutes to cross the start line and I easily got into half marathon target pace.

Miles were ticking fast, the body was responding well and the legs didn’t complain too much. 

7 miles into the race and we were crossing Tower Bridge again, this time heading towards the finish line. It was hard to believe that a few minutes earlier the place was packed with runners, lorries and portable toilets. It was all clear now.  7 miles done, 6 to go and still no sign of fading. There were time mats every 5k which helped with the maths after the GPS fail.

When I reached the 10 mile sign, the watch was showing me a sub 70. I knew at that point that I had to give my all if I wanted to keep a sub 7 min/mile pace. I told to myself, “one parkrun to go”. 

I tagged along with a couple of ladies and we kept pushing and dragging each other. Teamwork makes the dream work. 

As I crossed the finish line I couldn’t believe my watch. It didn’t take long until I got my text confirming my time, 1.31.31, smashing my previous personal record by almost 5 minutes. It was fantastic to be able to celebrate all the glory with Nick and with Mike. 

We headed to collect our bags. We were very lucky as our lorry didn’t have many runners waiting to have their bags handled out but others waited up to 50min. Something that has been addressed to the organisation to be improved next year. 

Maria Jovani

Stuck at home with nothing to do? Quiz progress

Apart from that DIY task you've been putting off...well you still don't need to find the spanner...

And another Quiz...with a serious race training topic

scroll down to start, 25 questions - quite tough !

https://www.funtrivia.com/playquiz/quiz29585366100.html

Joe Nolan

Ed: I got 14 out of 25 right - that's your target. Take care with the "not"s in the questions.

Know the Law

These days as well as needing a coach to tell you how to run, you also need a lawyer.

The government make the laws of the land which we all have to follow. It is the job of judges to determine how the laws actually apply to real life circumstances (not the police, your neighbours, a telephone call-in host or even Michael Gove). The law on social distancing passed last week is described on this website page: https://www.gov.uk/government/publications/full-guidance-on-staying-at-home-and-away-from-others/full-guidance-on-staying-at-home-and-away-from-others . It states what all of us should be doing at this time to control the spread of Coronavirus and protect the NHS. It is important to be familiar with its content. The relevant statements for runners would appear to be (with my underlining):

"You should only leave the house for very limited purposes:

• shopping for basic necessities, for example food and medicine, which must be as infrequent as possible.
• one form of exercise a day, for example a run, walk, or cycle - alone or with members of your household.
• any medical need, including to donate blood, avoid or escape risk of injury or harm, or to provide care or to help a vulnerable person.
• travelling for work purposes, but only where you cannot work from home.

These reasons are exceptions - even when doing these activities, you should be minimising time spent outside of the home and ensuring you are 2 metres apart from anyone outside of your household."

How long you exercise for is NOT defined, nor is how far you can go away from your home within the exercise. The "minimising time spent outside" is an interesting clause. Does this mean that you should run very fast? I don't think so (but I'm not a judge), I think that this means that you should start your exercise shortly after leaving your house and return to your house as soon as you finish. So, does warming up, warming down/recovery count as part of the exercise or as unnecessary time outside? That may need a judge to determine, but be aware that the police may shoot first and ask questions later! So if you sit on a park bench for ten minutes after your run, the police may challenge you and issue you with a fine - you would then have to either pay the fine or state your case to the judge. The same discussion applies if you travel to a place where you can conduct your exercise. If you drive miles past clear open spaces to get to a popular beauty spot for your exercise you can expect to lose the case. But if you drive for five minutes from crowded shopping streets to get to an empty field you could hope to win - but expect to be challenged.

Leaving the house for exercise twice in one day is clearly outside the law. But that doesn't prevent you leaving the house for one of the other permitted reasons and travelling by bike or foot (notwithstanding the "minimising" clause - interesting though if you consider it safer for you to walk for 30 minutes than wait for and get the bus for 15 minutes). Note that undertaking Cycling AND Running within your exercise may also be deemed to be outside the law.

There isn't a list of acceptable exercises but many potential exercises would clearly be contrary to the aims of not spreading Coronavirus and protecting the resources of the NHS. So no Wrestling or Mountain Climbing please.

The law may be updated at any time. I will post to the Facebook group if such a change would appear to change what is said here or in the Coronavirus footnote below.

As well as the law there is public opinion - as known to be the gospel truth by your neighbours, phone-in hosts, Facebook posters etc.  There are some who think that exercise isn't a good enough reason to be outside at all, more think that it is OK but more than 30 minutes is excessive. You should respect their right to have such views, whilst knowing your rights as defined by the law of the land. Don't antagonise - walk, run or cycle away. At the end of this it would be unfortunate to have a reputation of being a quarantine breaker.

Roderick Hoffman

Coronavirus Warning Footnote

Exercise outside is still permitted and will boost health, well-being and sanity. "One form of exercise a day, alone or with members of your household", "Parks will remain open for exercise" Boris Johnson, 20:30, 23rd March.

1. With respect to solo runs there have to be some "do nots":

• Do not conduct a solo run if you are unwell, particularly if you have symptoms of the coronavirus such as a fever, or if you share a house with someone who has these symptoms,
• Do not conduct a solo run if you consider yourself to be, or others consider you to be, vulnerable, such as being elderly OR with pre-existing health conditions.
• Do not travel unnecessarily far to a location for a run - use a local or nearby park or leisure route. Your judgment is needed on this point, for instance it could be that your nearest park is busy with other people, but you live a short drive away from empty open countryside.
• Do not meet up with others to conduct a solo run.
• Keep 2m away from all others as you run.
• If government instructions are updated to limit or prevent exercising outside your homes please respect such instructions - we should be fighting the virus, not authority.

2. If you are unwell yourself, potentially with the virus:

• Put your needs first...
• but please let me (Roderick Hoffman) or Steve Hillier know of your condition/status, BUT we will keep it to ourselves UNLESS you ask us to pass information on.

Next Digest - Results, news, pictures, feedback, jokes, stories - send them to the editor, Roderick Hoffman, at news@barunner.org.uk.

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

Difficulty viewing this? Read it from the website:- http://www.barunner.org.uk/News Latest.shtml.Club website: www.barunner.org.uk.