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BA Athletics Club News Digest 19th September 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.
*Club Event Map: [long Google-map hyperlink you would not copy]
Not for you, no longer interested? remove me please.
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"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:
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.
And Joe writes for the benefit of those who weren't there (and a reminder for some who were)...
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.
On a closing note for now …..and don’t forget to ‘warm down’ after your run !!!!
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.
Club parkrun results for Saturday 17th September
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!
Updated parkrun stats: www.barunner.org.uk/results/ba_parkrun_park_totals.xls
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).
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
Surrey League details
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.
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 (email@example.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.
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:
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: firstname.lastname@example.org
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:
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!
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/
Results, news, pictures, feedback, jokes, stories - send it to us at email@example.com.