Ealing Eagles is fortunate that, as a reasonable size mixed ability club, there are normally plenty of opportunities to train during the week and running buddies with whom to train.
We are all aware that infection rates for Covid 19 remain relatively high and the government advice is for individuals to be cautious and to take personal responsibility. All of our training offers currently proposed to end of September are outdoors. To reduce the risk of transmission, and also to maintain good relations with the public among whom we train, we will encourage everyone to maintain social distance from members of the public and also to stagger the start of social / club runs so that we are running in small groups and there is not a mass of Eagles streaming down a pavement / path all at the same time. Members may also wish to consider wearing a face covering while at the meeting points and taking this off when they start running.
A summary of the different types of session proposed by the club to end of September is set out below
Other useful links show:
Please keep an eye on the list of sessions for the week http://www.ealingeagles.com/this-weeks-training (link also sent to you with News from the Nest) for more details and for any changes or updates.
MON / WEDS 7.30PM CLUB RUNS
We will be using the summer club run routes, meeting at Ealing Green with a choice of two distances (“short” 3.8miles / 6.1k or “long” 4.9miles /7.8k) taking the opportunity to go through some of the parks before the parks (in particular Gunnersbury Park) start closing too early for the 7.30pm club run which will probably be around September 2021. Please see the club run route page for the route details.
HOWEVER, please note that the offer of these sessions requires the availability of volunteers to be club run leads and tail runners. The intervals / hills sessions are now co-ordinated by qualified coaches / leaders or experienced runners but anyone who is willing to help out and run at a gentle pace can tail a run (and make use of the time to have a recovery run, to work on your running form and to get to know other people in the club). If you have made use of the club training sessions, please play your part in making the club training sessions possible. See https://www.ealingeagles.com/helping-the-club for more information about volunteering and the rota to offer to help at https://www.ealingeagles.com/tail-runner-schedule
HILLS
Hills sessions will be offered on Thursdays at 7.30pm and occasional Mondays at 10am (possibly 9.30am in August).
Training on hills
· prepares you for the hills in a race;
· builds muscle (improve leg strength while still working aerobically – strength = speed); and
· teaches your body to run fast when you’re struggling for oxygen (if you did that type of speed work in winter on track – short reps – you would pull a muscle).
All standards are welcome – everyone stays in the same place. Current planned locations (to take advantage of the parks and provide training for EHM where possible) are:
Cleveland Park
Hanger Hill Park / Park View Road
Hanwell / Greenford Ave
West Walk
INTERVALS
Intervals sessions will be offered at either Osterley track (120 Wood Lane, Isleworth, TW7 5FF) or Lammas Park on Tuesday evenings probably at 7.30pm and occasional Mondays at 10am (possibly 9.30am in August). The exact arrangements for the Tuesday evening sessions will depend on the arrangements at Osterley following the relaxation of Covid 19 restricitions and at the time of writing (Thursday 15 July 11.20am) we are still waiting to hear.
Steady pace or easy training runs are done at an aerobic pace, i.e. not too out of breath. This builds up the heart, lungs and legs but will not adapt the body fully to run at a faster race pace. Interval training trains up the different energy systems used in racing at different distances. These energy systems range from anaerobic running at mile pace or faster to ½ marathon training run at around threshold pace using the Frank Horwill 5 pace system system (used by Seb Coe etc). To race at any distance you need to do intervals at race pace and faster and slower than race pace sessions. Also most club runners do a variety of distances and need sessions to train for these.
For sessions at Osterley, the full track fee is £5.05 (Eagles will need to pay full price track fees for the moment as Osterley track is under new ownership so we need to renegotiate the pconcessionary rates). Unless other arrangements have been made, please pay the track fee (or show your track pass) each time you attend Osterley. Lockers available for a refundable £1. Bring a bottle of water, a snack for afterwards and enough layers to keep warm when you're not running. All standards are welcome – everyone stays in the same place.
DAYTIME SESSIONS
Mondays at 10am (possibly 9.30am in August)
The 9.30am / 10am sessions on Mondays to end of September will primarily be arranged to provide a hills / intervals option for daytime runners.
Hills
Intervals at Lammas Park
Intervals at Osterley track (situation being reviewed - no offer in August)
Thursday mornings Go for a Run
The morning slot on Thursdays to end of September will be used for self-led runs at distances suitable for those preparing for Ealing Half Marathon.
Tuesdays and Fridays at 10am
Tuesdays and Fridays 10k at 10am –self-led runs of 10k / 6.2miles on a route taking in the local parks and the canal - please check the relevant Facebook group for arrangements.
SUNDAY LONG RUN
9am Meet Ealing Green Informal 10 mile (16.1k) self-led run taking the route through the parks to the river, along to Richmond and back via Syon Park. As many Eagles will be training for Ealing Half Marathon, this Sunday long run often transfers to the EHM route in September. Please shout up on Facebook if you are planning to do a long run and would like company (or indeed if you would like to do this run at a different time).