baRUNNER - a website for the British Airways Athletics Club

BA Athletics Club News Digest 25th July 2016

Events:

• Wednesday 29th July Monopoly event at Heston Venue from 18:00 (see below)*
• Sunday 31st July Ride London Marshalling - Whitehall.
• Thursday 4th August - Dream Mile Bath Road 12:45*

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: https://www.google.co.uk/maps/@52.9078636,-3.6252807,7z/data=!3m1!4b1!4m2!6m1!1sz31P-sSECWno.kIIgdFzUuZAo?hl=en

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 "BA Runner" (link: https://www.facebook.com/groups/636199849751546/).

Monopoly Event Wednesday 27th July

We will be repeating last Summer's Monopoly competition on Weds 27th, at 18:00.  This "Club In House Event" at the Concorde Centre is open to everyone.  All ages, from one year olds to ninety-one year olds, are welcome.  It's a tortoise and hare team event.  It will involve up to 40 minutes of running or strolling, travelling from Old Kent Road to Mayfair (within the vicinity of the Heston Venue), collecting houses and hotels.

Teams will be brought together on the day to ensure a fun competition.  If you would like to marshal instead, you would be most welcome.

See you there - bring family and friends,

Steve Hillier (SteveHillier@msn.com)

BA FunRun 21st July 2016

Thank you to everyone who helped at the BA Fun Run last Thursday and the thanks are echoed by the event organiser….

"Please pass on our thanks to all the Marshalls for their support yesterday at the Fun run and little legs event. It was so well organised again. Without you, we simply couldn’t hold the event, and we are extremely grateful for everything you do

Best regards,

Bev"

Over the years the BA FunRun has now earned more than £1 million pounds for Cancer Research UK. We are still working on the results (awaiting data of the on-the-day entrants) but we think that 198 finished the 5k and 65 the 10k. Including the Little Legs (103 entrants) a total of 406 had entered the events.  I thought that this year's event went really well, one of the best, but perhaps I was influenced by the free beer we managed to get after we had finished our duties!

Roderick Hoffman

Chris' Amadeus team at work at the finish - rubbing shoulders with celebrity guests Gary Lineker and Mark Wright. 

Volunteers: Roderick Hoffman, Tim Wicks, Steven Norris, David Duggan, Clara Halket, Steve Taylor, Paul Brandon, Joe Nolan, Chris Kelly, Liam Lynch, Baljit Dhanda, Benjamin Chaytow, Sreeram Sethuraman, Paddy O'Shea, John Scaife, Benita Scaife, Graham Taylor, Neil Frediani, Christine Munden, Steve Newell, Marion Taylor, Harry Wild

Steve Taylor may not so readily volunteer to be lead cyclist for this event in future - with the addition of the 10k he had to cycle round the Little Legs 1k and then do a total of 3 laps around the 5k course. As well as cycling to and from the event!

We also had at least one runner in the race:

Linda Dodsworth finished the 5k in 28:11.

There were also some former members running:

Caroline Akazou (25:10) and Keith Goldsworthy (time not yet available)

Results of the 5th and final Rosenheim league match at Kingsmeadow, Wednesday 20th July 2016

Steve Hillier :-

• Discus – 18.65m
• Shot Putt – 6.47m

Eddie Giles:-

• 200m - 34.1

Just 2 more events in the T&F season:

• On Monday 15th August at Uxbridge: The 200m & Discus
•  and Monday 22nd August: The 100m & Hammer.

Hope to see you there,

Eddie Giles.

Great City Race 14th July - thanks and results

Volunteers included: Simon Turton, Mike Thorn, John Scaife, Benita Scaife, David Duggan, Jagjit Singh, Patricia McCabe, Christine Munden, Roderick Hoffman, Steve Taylor, Graham Taylor, Clara Halkat, Julie Peters, John Lennon, Steve Hillier, Eddie Giles, Lesley Giles, Chris Kelly, Jas Modaher, Tejinder Singh Modaher, Dave Rimmer

And we had at least one runner in the race - Sarah Gordon (Roderick's sister) who finished in 35:56 and joined us for the post-race refreshments afterwards.

Roderick Hoffman

Club parkrun results for Saturday 23rd July 2016

23rd July	family & friends	time	parkrun	commentary	grade
Scott	Davison	23:32	Bedfont Lakes	run #171, 150th at Bedfont	60%
John	Lennon	25:41	Bedfont Lakes		60%
David	Duggan	31:05	Bedfont Lakes		50%
Trish	McCabe	27:39	Bedfont Lakes	same time as last week!	55%
Ray	Hampton	28:04	Burnham & H'Brge	1st run at B&H	64%
Ben	Chaytow	43:52	Crane Park	run #140	59%
Sarah	Gordon	37:40	Fareham	1st run at Fareham	50%
Oliver	Mathai	24:41	Gunnersbury	run #38	66%
Alan	Anderson	32:05	Gunnersbury	196th run at Gunnersbury	67%
Steve	Newell	35:40	Gunnersbury	too heavy, too hot !	51%
Steve	Dodsworth	22:55	Harrogate	course pb, club course record	66%
Linda	Dodsworth	28:15	Harrogate	run #71, 25th at Harrogate	56%
Denis	Foxley	26:27	Harrow	run #42, 39th at Harrow	65%
Joan	Foxley	36:06	Harrow	run #37	59%
Roderick	Hoffman	28:23	Linford Wood (MK)	run #215, park #162, note 1	55%
Chris	Kelly	20:32	Reading	run #298	72%
Alan	Friar	27:32	Reading		65%
Paul	Watt	21:23	Rushmoor	parkrun pb, club course record	70%
Julie	Barclay	21:38	Rushmoor	equals course pb	81%
Piers	Keenleyside	24:14	Shrewsbury	1st run at Shrewsbury, note 2	66%
John	Scaife	25:03	Wycombe Rye	run #51	65%
Kerstin	Luksch	volunteer	Gunnersbury	lead bike
Tom	Rowley	volunteer	Woking	marshal
Alastair	Heslop	volunteer	Guildford	barcode scanning

Our members continued to show enthusiasm for tourism this week and if anything we are accelerating.  9th July saw two parks - Blickling and Market Harborough, 16th July three parks - Bradford, Stevenage and Penrose and 23rd July four parks - Shrewsbury, Burnham & Highbridge, Linford Wood (Milton Keynes) and Fareham.  Such an observation probably guarantees a score of zero next week!  The club total has now moved on to 277 (worldwide).

Ray Hampton's run at Penrose last week was our first in Cornwall and he qualifies for a pint of beer. He is invited to contact Steve Newell to arrange delivery.

John Scaife has now qualified for his "50" vest.  His 50th run was at his home run at Maidenhead (31:37) and he has followed that up with a 25:03 at Wycombe Rye.  Scott Davison(23:32) has reached a landmark 150 runs at Bedfont Lakes.

Next Saturday Ian Cunningham will be aiming to join the 250 club at Bushy Park. A former rival of Alan Anderson there, John Hanscomb is poised on 499.  This could be the final showdown. Consider joining the party and wearing your BA club vest for the pre-run photograph.

Paul Watt (21:23) achieved a parkrun pb at Rushmoor and improved the club course record.  Julie Barclay (21:38) equalled her course pb there too.

Steve Dodsworth (22:55) achieved a course pb and improved the club course record at Harrogate.

Steve Newell (steve-newell@blueyonder.co.uk)

Updated parkrun stats: www.barunner.org.uk/results/ba_parkrun_park_totals.xls

Steve Newell

Note 1: Roderick also earned himself a volunteer credit by providing the parkrun event report: http://www.parkrun.org.uk/linfordwood/news/ .  The Run Report Writer is one of several volunteer roles that can be combined with running the parkrun - Pre-event Setup, Tail Runner, Finish Token Sorter are three others and one recently added to the list is VI Guide - for someone who accompanies a visually impaired parkrunner around the course.

Note 2: What was Piers doing in Shrewsbury? "I left Ealing at 6:00am on Saturday morning to travel to Snowdonia and stopped off at Shrewsbury to run their parkrun." [and see below]

Roderick Hoffman

Ultra12 - 16-17th July 2016 - Beale Park, near Reading.

I entered this last year as half of a pair and enjoyed it so much, I thought I'd have another go, this time on my own, to see how far I could get. I didn't get enough long runs in, so tried to concentrate on eating and drinking as much as possible to offset the challenge of running through the night, for 12 hours, starting at 7pm Saturday. Predictably I was found out a bit, as my pace began to wander off the sub50min target [for the 5mile lap] within 20miles, and meander over an hour by around 30miles. Fortunately at that point my support team - wife and daughter - popped in to say Hi, which gave me a vital lift, before they headed off home to bo-bos - so I managed a couple more 55min laps before the morning light, and ended up strolling around the last couple. Final score, 60 miles in 11:54:16. It was most daunting early on, when I had energy, but the furthest still to go. And it was sort of weirdly calm towards the end, when I had little left to go on, but had the least left to do. I'd have liked to get another lap in, but I guess that on the day, I found my limit, and in a way, that's (kinda...) satisfying.

Rgds, Chris Kelly

Ed: The winner managed 16 laps (so 80 miles).  Chris was 11th male finisher out of 71 recorded. 28 of those managed half or less of the distance Chris did.

Snowdonia Trail Marathon

Just got back home to Ealing - I stayed an extra night as I finished so late in the day and was cold, wet and muddy after the race. My Garmin could not cope with the constant rain and is now full of water! Another runner from the 100 Club measured the route at just over 28 miles! By far the hardest marathon I have ever done. I have no idea how the winner could manage to complete the course in just under 4 hours - much of the course was just too steep and/or rocky, muddy and boggy to actually run! If anyone wants a real challenge get your name down for next year - fantastic scenery!

The first half of the race started with quite a steep climb and then stayed flattish for 10 miles or so. I got to 13 miles in just over 2:30 and was quite encouraged thinking that I would manage perhaps 5:30 after factoring in the climb up Snowdon. How wrong I was! We started the real ascent of the mountain just before the 20 mile mark using the 'P.Y.G. Track' route - I found myself walking about 80% of this as it was so steep and rocky. The higher we went the wetter and windier it got! I was glad they had a compulsory kit list of full waterproofs hat and gloves - they were needed!

The descent was far easier but sometimes too steep or rocky to allow proper running. We came down a path that roughly followed the railway line back towards Llanberis where we had started at 9:00am in the morning. So after nearly 7 hours on my feet I finished just before 4pm with a chip time of 6:57:28 - my slowest marathon ever!

Map of the race route here http://www.mapometer.com/running/route_4357962.html

Regards Piers Keenleyside

Any interest?  Get in touch.

Coaching Corner ! - Ten Tips to Prevent Running Injuries (part 2 - tips 5 to 7)

5. Gradually increase your mileage and periodize your training schedule

• Good aerobic activity is the foundation of your running performance. The principle of progression and periodization means gradually preparing the body to handle workout stress. You slowly build up the amount of training you do along with bumping up the intensity.
• Periodization is the structure in a training program to progressively increase the training stress from cycle to cycle.
• The progression should not be a steady increase in volume and intensity, but instead should be a staircase progression with periods of reduced volume and intensity at certain times during a training period, season, or year.
• Increases in training volume, duration and intensity should be a gradual increase of 5-10% per week.

6. Cross-train and include rest days in your training schedule

• Cross-training helps to maintain your aerobic fitness while avoiding excessive impact forces from too much running.
• Including rest days in your training schedule allows your body to recover and adapt to a running workout.

7. Talk with a running expert or coach to analyze your training program

• Overtraining, running injuries and poor performances are often the result of an ineffective training program.
• A good running coach can help you develop an appropriate training schedule to meet your running goals and prevent injury.

Joe Nolan

The Rowley Report - The Elmbridge 10k - Sunday 24th July

Results

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