baRUNNER - a website for the British Airways Athletics Club
BA Athletics Club News Digest 6th March 2017
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 Feb 24th].
*Club Event Map: [Clickable link to Google Maps]
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 Page "BARunner" https://www.facebook.com/BARunnerUK/
Virgin Money London Marathon; Sunday 23rd April 2017 - Volunteers?
With just under 2 months until the big day I’ve already got 80 helpers signed up, which is excellent. There's many stalwarts still to volunteer and new hands are always welcome but you'll need to get your skates on! Please email firstname.lastname@example.org with a contact address, phone number (preferably mobile) and preferred location (or "any").
Alan Friar and I had a site visit on Thursday 23rd February to walk the sector between Blackfriars underpass and Embankment tube (24-25 miles). We’re decided to shift the Waterloo Bridge crossing 100m east to make use of the wider road and less obstacles, hence the crossing point will now be known as ‘Somerset House’ (very convenient for access to the free loos!). We also took the opportunity to have a look at Parliament Square (all OK) and Birdcage Walk ('OMG…. What are they doing!') but hopefully it’ll all come good on the day…. In the meantime, please do volunteer. Oh, by the way, I’m after a couple of Team Leaders to lead the teams. No work is required prior to the day (I’m hopefully going to get the kit divided up before the pre-London social) so the main role will be to ensure the smooth running of the teams on the day at each crossing. You’ll be ably assisted by the sector / team crossing managers and their deputies, plus some very knowledgeable team helpers with years of experience. Please consider offering as, quite frankly, it’ll make my life less stressful!!
BAAC VMLM coordinator
ASCA Cross Country Dublin - revised date 29th April
This is the new proposed date by Aer Lingus of the ASCA Cross Country event in Dublin - 29 April 2017. Aer Lingus would like to gauge interested so if you are interested in going to Dublin for this event, please can you let me know by 10 March. It would be great if we were able to get a team or two together for this event. And knowing Aer Lingus you can expect to have a pint of Guinness put in front of you at some point!
A brief reminder that the club hosts a couple of open events each spring and this year's events are fast approaching. The club committee would appreciate it if all members could consider whether they can attend each of these events - either to help out or to run. Perhaps you could also spread the word and bring some friends or family members? In particular "Second claim" club members may like to circulate details to members of their first claim clubs.
Speedbird Ladies Race (5k)
Wednesday 3rd May 19:00 Harmondsworth Moor As well as being a marshal on the day male members of the club can usually quality test the course from about 18:00 (self timed).
Concorde Five (5 miles)
Sunday 11th June 10:30 (& kids' fun run at 10:00) Heston Venue / Cranford Park Club members who would like to run but are willing to marshal if needed are asked to follow the manual entry process (via Steve Taylor) so that your entry fee can be refunded if necessary.
Both events have entry fees with discounts for UK Athletics affiliated runners. For more details of the events and how to enter see the following web pages:
To volunteer please contact Clara (for Speedbird Ladies) or Roderick (for Concorde Five).
Watersplash 10km Wednesday 12th April 2017
The Watersplash 10km is one of the longest established fixtures on our internal event calendar and will once again be held 11 days before the London Marathon. The two lap pursuit race will start and finish in the "Field of Hope" (M4, junction three, pedestrian area). There will be a staggered start designed to bring all runners to the finish by 7.15 p.m. and a selection of quality sandwiches from a well known outside supplier will be served at Heston Venue at 8 p.m. There will be a 5km option (1 lap) for those that prefer a shorter course starting a 6.35 p.m.
Intentions to run and dietary variations should be sent to Steve Newell by 7th April.
March Dream Mile Results
Due to high winds from the west we decided to run the mile at 12:35 in the opposite direction to normal with the option of running in the normal direction afterwards at 12:45. Matthew was not far off a pb in winning by 12 secs with the wind but the wheels came off towards the end of the second run. Mr. Endurance aka Chris Kelly maintained the best 2nd run form having only taken 19 secs more into the wind but apparently his 3rd run (with the wind) was 7:01 on the way back to Amadeus.
The April Dream Mile will be on Thursday 6th April with the usual start place
and time - wind permitting!
2016 Awards (part 2)
Men’s Track and Field Grand Prix
This award is for the athlete who has shown the greatest all round ability at a wide range of events.
Our winner once again competed strongly in the Rosenheim League and in the Vets League. He was a regular throughout the summer, representing BA in all events on the track, as well as the Long Jump and Triple Jump. At the club championships he was trounced by Steve Taylor in the Wellie Wanging, and pipped by his son in the 100m and 200m. Responding to these defeats, he went on to win the 400m, 800m, 1000m, 1500m and Triple Jump, he tackled all the heavy weights, and he eventually topped the points table by a considerable margin.
The Men’s Track & Field Award goes to Gary Rushmer.
Ladies’ Track and Field Grand Prix
We have been treated to two great track and field series by lady members in recent times. In the Vet’s League, Janet Smith carried all before her, winning Shot Putt, Hammer and Discus throws at Battersea and Uxbridge. Meanwhile, our winner produced excellent times in both sprint and middle distance events, to narrowly take the title this time.
Our Ladies’ Track & Field Award goes to Julie Barclay.
The Club parkrun Trophy
This year we had many good candidates for this award so let us mention some of the runners up…
parkrun and our parkrun award isn't focused on performance so this year's award isn't going to our fastest finishers of the year - so not to Dave Dixon, Julie Barclay nor Natalie Ruffell; NOR for being a first finisher as achieved by Roderick during the year.
Last year's winner, Alan Anderson, continues to break new ground for the club - he has now run at 444 parkruns but we can't give him the award every year.
Special mention must be made to Ian Cockram. Ian joined the club during the year and had he been at the club for the whole year it would have been difficult to deny him the trophy. Over the 52 weeks of the year Ian managed to run 46 times at 16 different parkruns AND also managed to earn 35 volunteer credits including for 16 different job roles! He is also the Event Director at Bedfont Lakes parkrun and is a parkrun Ambassador for London.
So to our winner. At the individual level, by running at Tooting Common early in the year, he reclaimed his "LonDone" status of having run at all London parkruns - and visiting each by public transport or bike. His recent focus has been on earning his 250 parkrun shirt but he'll shortly be on his bike again to catch up on two new London parkruns started recently. His biggest parkrun contribution to this club is that he maintains the weekly stats of which member have run at which park and their relative achievements (and achievements of relatives). With highlights published each week in the digest, this enables every member of the club to participate in a team run every Saturday.
For outstanding contribution and participation at parkrun the trophy goes to Steve Newell.
Men’s Cross Country Trophy
This trophy is presented to the man who had most success with our cross country team last year during the 2015/16 season. The calculation of this award winner takes account of age, appearances and placings, with this year’s result being close yet again.
Across 2015/16 22 members took part in some or all of six races. Our winner performed well in all four Surrey League races and the club championships, beating John and Mark Taylor into 2nd and 3rd places in the race for this trophy.
Our top male cross country runner is Richard Ruffell.
Ladies Cross Country Trophy
Ladies’ attendances were down in the 2015/16 season, but those who took part gave the competition a run for their money. The team battled through the rain and mud throughout a chilly winter, with Melanie, Deby, Helen and Marion all contributing to our league points. However, there was one stand out performer, who didn’t miss a league race and who improved throughout the season.
Once again, the winner of the Ladies Cross country trophy is Monica Alonso.
To be continued...
Club parkrun results for Saturday 4th March
Colin Haylock (19:26) led the way this week at Bushy Park. Andrew Jordan (21:44) and John Coffey (26:24) were also in the field of 1186.
The long awaited inaugural at Rickmansworth attracted a huge crowd of 456. We were represented by Janet Smith (33:50). We will suggest a date for a club visit within a few weeks. Obviously Janet Smith is the club course record holder for the time being. Janet has been a parkrunner since November 2006 and pops up in unexpected spaces form time to time. She also holds the club records at Glasgow Tollcross, Isle of Wight, Peterborough, Portsmouth Lakeside, Southend Gunners Park and Tewkesbury Vinyards. Ed: "The Rickmansworth team hadn't discouraged attendance at the inaugural hence the large number. They had prepared 450 finish tokens so judged things just about right. Numbers at nearby Cassiobury were slightly down on previous weeks but Black Park seemed unaffected."
There was also a spot of pioneering in the Yorkshire and Humberside region. Steve (23:14) and Linda Dodsworth (26:35) were our first members at Roundhay Park in Leeds where the Brownlee brothers will be trying to outswim, bike and run the opposition at the World Triathlon Series event in June. Over at Hull, Kevin Holland (30:53) made his first appearance in the parkrun there. Gary Rushmer still holds the club record there with 20:15.
Graham Taylor (25:50) was making his triennial visit to Bedfont Lakes this week. He appears to be slowing up having achieved 20:48 in 2011 and 21:51 in 2014 but the run should be seen as part of his London Marathon preparations.
It has come to my attention that some people that we have regarded as members have been slower at paying subscriptions than at running. Membership renewals which start at a humble £9 are due again on 1st April so if you want to avoid being assigned to the ex-members worksheet you know what to do.
Running Shorts Shoes
1) How to Choose
Most running shoes feel comfortable when you're standing in a shoe store, but the true test comes several miles into your run. You'll soon realise that the ideal shoe has more to do with your running style and the shape of your foot than it does with the logo stitched on the side. Choosing the running shoes that will fit you best is easy – it is recommended that you visit a ‘real running store’ take their advice, and have gait analysis if available.
1. Determine the type of running you do and your running style
2. Pick the category of shoe and features that match your needs
3. Try on shoes to find the one that fits best
In general, a pair of running shoes should last between 400 to 500 miles of running (3 or 4 months for regular runners). Take a look at your shoes and check if the midsoles and outsoles are compressed or worn. If they are, it may be time for a new pair.
2) Running Shoe Categories
Road-running shoes are designed for pavement and occasional forays onto packed surfaces with slight irregularities. Light and flexible, they're made to cushion or stabilize feet during repetitive strides on hard, even surfaces.
Trail-running shoes are designed for off-road routes with rocks, mud, roots or other obstacles. They are enhanced with aggressive tread for solid traction and fortified to offer stability, support and underfoot protection.
Cross-training shoes are designed for gym or cross-fit workouts or any balance activity where having more contact with the ground is preferred over a thick platform sole.
3) How Do You Run?
If you own a well-used pair of running shoes, check the wear pattern on the soles to help determine your running mechanics.
Pronation shows a wear pattern centralized to the ball of the foot and a small portion of the heel. It is the foot's natural inward roll following the heel striking the ground.
Basic (neutral) pronation helps absorb impact, relieving pressure on knees and joints. It is a normal trait of neutral, biomechanically efficient runners.
Over-pronation is identified by wear patterns along the inside edge of your shoe, and is an exaggerated form of the foot's natural inward roll. Over-pronation is a common trait that affects the majority of runners, leaving them at risk of knee pain and injury. Over-pronators need stability or motion control shoes.
Supination (also called under-pronation) is marked by wear along the outer edge of your shoe. It is an outward rolling of the foot resulting in insufficient impact reduction at landing. Relatively few runners supinate, but those who do need shoes with plenty of cushioning and flexibility.
4) Types of Running Shoes
Neutral shoes: They can work for mild pronators, but are best for neutral runners or people who supinate (tent to roll outward). These shoes provide some shock absorption and some medial (arch-side) support.
Stability shoes: Good for runners who exhibit mild to moderate over-pronation. They often include a firm "post” to reinforce the arch side of each midsole, an area highly impacted by over-pronation.
Motion control shoes: Best for runners who exhibit moderate to severe over-pronation, they offer features such as stiffer heels or a design built on straighter lasts to counter over-pronation.
5) Running Shoe Fit Tips
Foot size: Shoe lasts (which determine shoe sizes) vary by manufacturer and even from one shoe model to another. You may need a half-size or even a full size smaller or larger than you think. If you're unsure, have your feet measured. Shoe width seems to vary from one manufacture to another as well as across ranges.
Try on shoes at the end of the day. Your feet normally swell a bit during the day's activities and will be at their largest then. This helps you avoid buying shoes that are too small.
Aim for a thumbnail's length of extra space in the toebox. The width should be snug but allow a bit of room for your foot to move without rubbing. Laces should be snug but not tight.
If you wear orthotics, bring them along. They impact the fit of a shoe. Consider aftermarket insoles (a.k.a. footbeds). Insoles come in models that can enhance comfort, support or fit—or all 3.
Final Note - TOP TIP !
If you find a really great pair of shoes I would suggest you go and buy a spare pair (or two) asap as ‘bet-your-life’ when the first pair wear out the type may have been superseded with a later version which always seem to be a ‘different’ fit !!!
Do you agree or disagree with what Joe says above? Or do you have another point or idea that follows on? Please send in your thoughts to Joe or the editor - everyone can be a source of good tips and ideas.
Joe adds to his note on stitches as follows - "Last week Roderick remarked about 'speeding up' as an method to deal with stitches as well ...which was great ! I would agree on that being another thing that can work - I think a general approach to stitches is to at least 'change' the pattern of breathing / speed / maybe even style (arm movement etc.) for a short spell - it would be good to hear other peoples' remedies / experiences on these things."
Is it your turn to send something in this week?
Results, news, pictures, feedback, jokes, stories - send it to us at email@example.com.