Weekly Training Sessions w/c 18th July

We continue this week with the summer club run routes, Choose Tuesdays and Thursday intervals.

Check Facebook for further details on all our training sessions, or email info@ealingeagles.com if you have any queries.

Monday: 7.30pm Club run, with daylight hours now long enough to recommence our summer routes through Ealing's parks. Meet at Ealing Green with the option of either 3.75 or 4.75-mile run routes. **Please note that due to the work in Gunnersbury Park, we have a revised the long route this year, taking in a lap of Lammas Park instead of the loop down through Gunnersbury.**

Tuesday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, led by Paul Robinson.

Tuesday: Tuesday combined strength and technique sessions continue on the Common:

6:45pm - Ealing Common - 45 minutes of Strength, Conditioning, Running Form and Technique

7:30pm - Starting and ending Ealing Common will be 3 options covering:

Speedwork

ABC’s (Agility, Balance, Coordination) 

Hills

Come along at 6:45 or 7:30, stay for one or two sessions, which ones are all up to you!

**Please note that there are no organised track sessions at present. If you wish to gather a group of runners for a track session, please post on the EE facebook group to gauge interest. If you are going to Osterley please remember to sign in properly!**

Wednesday: 7.30pm Club run, with daylight hours now long enough to recommence our summer routes through Ealing's parks. Meet at Ealing Green with the option of either 3.75 or 4.75-mile run routes. **Please note that due to the work in Gunnersbury Park, we have a revised the long route this year, taking in a lap of Lammas Park instead of the loop down through Gunnersbury.**

Thursday: 7.30pm The return of the popular intervals training session in Lammas Park, meeting near the Clovelly Road entrance. 

Friday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, led by Paul Robinson. **Please note that Paul has amended these runs of late to 5k to accommodate beginners, so keep an eye on Facebook for the latest updates**

Sunday: 9am 10-mile informal club run setting off from Ealing Green. Please check Facebook to see whether this will go ahead/possible pacing groups, and please note there is no tail runner. **This route can also easily be made into an 8-mile run by meeting the runners at the entrance to the park on South Ealing Road at approximately 9.10am and finishing in Lammas Park.**

Eagles EGM & August Social

Exciting plans for next month's social (which will be on Wednesday, 3 August after the Gunnersbury handicap).

The social will be combined with an EGM (starting at 8.45pm) to pass amendments to our constitution so that the Club can officially have junior members (though final details about junior membership and the junior sessions will be announced in the autumn).

We'll also have an update about the search for own premises.  And, thanks to the lovely Caroline and Pascale at the New Inn, there will be FREE PASTA.

We need to give numbers to the New Inn so we've set up an event page -

https://www.facebook.com/events/1803406033216332/

If you're planning to attend and eat, please accept the invite.

The agenda for the EGM will be sent to you by email and is also available via the link below -

https://docs.google.com/document/d/1FeRCxV5fGi3MKH9TKROLnnsrcTnwarMHwY2QKg0_j2c/edit?usp=sharing

The proposed new constitution is available via the link below -

https://drive.google.com/file/d/0B-AC0rbRvI1HX2g4YXhsd2ZGWk0/view?usp=sharing 

Guest Coach - Mara Yamauchi

As part of an England Athletics initiative to encourage more women to take up coaching, some tenacious Eagles arranged for British athletics legend Mara Yamauchi to lead a guest coaching session for the club on Wednesday 13th July.

Mara competed for Team GB in the 2008 and 2012 Olympics, and she currently holds the second fastest marathon time for a British woman ever, behind Paula Radcliffe who is still the world record holder.

The session was brilliant – we began with a 10 minute jog around the park to warm up and then we went through some useful drills designed to allow us to focus on our running action before completing a set of intervals. The intervals were 1 x 4 minutes with 90 seconds recovery, and then 4 x 1 minute run and 1 minutes recover. We then had 2 minutes recovery and repeated the same set in the opposite direction. Running backwards around Lammas was harder than you might think!

The session was challenging but well designed to get the best out of us and Mara herself was a sincere and encouraging coach.

Following the training session we de-camped to the Forresters for a Q&A session in which Mara spoke to us about how she got into athletics, her athletics career, and her current transition into the world of coaching.

Mara had realised she was good at endurance sports when she was at school and had always dreamt of being an Olympian, but she originally worked as a civil servant. She spent 10 years working for the foreign office, before deciding to go part time at the age of 29 and focusing more on her sport. She decided that the marathon was the distance for which she could reasonably expect to compete at the top level, and first qualified for the World Championships in 2005 by running a time of just under 2:32. By 2006 she had reduced this to 2:26 and went on to compete in the 2008 Beijing Olympics.

Between January and June 2011 Mara struggled with hamstring issues and was told she needed to stop running. Not taking no for an answer she got a second opinion from a different coach who told her she had a problem with her glutes not firing properly (this sounded familiar to at least half the people in the room!). The new coach, Dan Pfaff, helped Mara to correct the imbalance and by November 2011 she was running well enough to qualify for London 2012.  

Mara retired from elite athletics in 2013 and now gives back to the sport by coaching athletes of her own, some of them on a voluntary basis.

Mara spoke about her experience with coaching and how it is interesting to hear about the different reasons why people run – whether it is from a place of competitiveness, or to cope with stress, or in some cases for mental health reasons.  She does coach semi-elite athletes, but described one of her greatest coaching successes as a person who she helped to achieve a half marathon PB at our very own local half marathon, the Ealing Half!

Mara also shared some of her insight about training and racing with us, stating that the ultimate goal is to have a plan within which it’s possible to improve. She also illustrated why it’s important to learn from your mistakes; she told us how during the World Championships at Osaka in 2007 she got a bit carried away at 29k and found that she was going at a pace she couldn’t sustain. In January of the following year she took the lessons from what happened, made adjustments, and won a race on the same course.

Mara does still run but rarely races. She admitted to missing the exhilaration that comes with competing and being at the peak of your fitness, but doesn’t miss the stress and pressure of competition. She spoke about being realistic with your goals as you grow older and coming to terms with the fact that your fastest times may be behind you, and how this can be a difficult adjustment. Coincidentally, yesterday Jo Pavey was picked for a spot on the Team GB athletics squad for Rio. Jo will compete in the 10k distance at her fifth Olympic Games at the age of 42. This earned a round of applause and a small cheer in the room when Mara named Jo as a personal sporting hero during our chat.

We had a fantastic time spending the evening with Mara. The actual training session was hard but achievable, and she gave us so much encouragement. The athletes she is working with are very lucky in their coach.

Thanks to Mara and to the Eagles who arranged the session! 

Summer League Fixture Sunday 10th July - Dulwich

The next Summer League is at Dulwich on Sunday 10th July at 9.30.  Information is on the Facebook event page, but you can also see the Summer League website for details of the course map.

summerleague.ga

We had a great turnout at the first fixture of around 45 Eagles and a lot of juniors too so it would be great to have a really good turnout for the fixture at Dulwich too.  We can only hope for better weather this time!  There is no coach this time so we will be organising car shares, or you can go by public transport (Victoria to West Dulwich or London Bridge to North Dulwich and then a mile warm up), or cycle/run (about 13 miles!).  Please look out for updates on the Facebook event page in the coming week.

If you are injured or fancy coming along to support there are a few roles that would be a great help!  We need someone to write down all the finish tokens of our runners once they've finished, and a couple of people to help organise our teams for the relays.  If you would like to help please email race@ealingeagle.com.

For those new to the club, Summer League is a series of family friendly races which take place over the summer months.   It is a competition between us and some like minded clubs and the emphasis is on participation rather than speed.  The other clubs are: Dulwich Park Runners; Mornington Chasers; Metros; Serpentine RC; Sudbury Park and Queen's Park Harriers. 

Summer league is suitable for everyone so if you’ve not been before then why not make your debut this year?  If you’re new to the Eagles this is a great way to get to know more people!  You will be in good company and the races are well supported so come along and give it a go, you’ve got nothing to lose!  There’s also cake at the end so what more incentive do you need?!

Weekly Training Sessions w/c 11th July

We continue this week with the summer club run routes, Choose Tuesdays and Thursday intervals.

Check Facebook for further details on all our training sessions, or email info@ealingeagles.com if you have any queries.

Monday: 7.30pm Club run, with daylight hours now long enough to recommence our summer routes through Ealing's parks. Meet at Ealing Green with the option of either 3.75 or 4.75-mile run routes. **Please note that due to the work in Gunnersbury Park, we have a revised the long route this year, taking in a lap of Lammas Park instead of the loop down through Gunnersbury.**

Tuesday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, led by Paul Robinson.

Tuesday: Tuesday combined strength and technique sessions sontinue on the Common:

6:45pm - Ealing Common - 45 minutes of Strength, Conditioning, Running Form and Technique

7:30pm - Starting and ending Ealing Common will be 3 options covering:

Speedwork

ABC’s (Agility, Balance, Coordination) 

Hills

Come along at 6:45 or 7:30, stay for one or two sessions, which ones are all up to you!

**Please note that there are no organised track sessions at present. If you wish to gather a group of runners for a track session, please post on the EE facebook group to gauge interest. If you are going to Osterley please remember to sign in properly!**

Wednesday: 7.30pm Club run, with daylight hours now long enough to recommence our summer routes through Ealing's parks. Meet at Ealing Green with the option of either 3.75 or 4.75-mile run routes. **Please note that due to the work in Gunnersbury Park, we have a revised the long route this year, taking in a lap of Lammas Park instead of the loop down through Gunnersbury.**

Thursday: 7.30pm The return of the popular intervals training session with Richard and/or Mirka in Lammas Park, meeting near the Clovelly Road entrance. 

Friday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, led by Paul Robinson. **Please note that Paul has amended these runs of late to 5k to accommodate beginners, so keep an eye on Facebook for the latest updates**

Sunday: 9am 10-mile informal club run setting off from Ealing Green. Please check Facebook to see whether this will go ahead/possible pacing groups, and please note there is no tail runner. **This route can also easily be made into an 8-mile run by meeting the runners at the entrance to the park on South Ealing Road at approximately 9.10am and finishing in Lammas Park.**

Weekly Training Sessions w/c 4th July

We continue this week with the summer club run routes, Choose Tuesdays and Thursday intervals.

Check Facebook for further details on all our training sessions, or emailinfo@ealingeagles.com if you have any queries.

Monday: 7.30pm Club run, with daylight hours now long enough to recommence our summer routes through Ealing's parks. Meet at Ealing Green with the option of either 3.75 or 4.75-mile run routes. **Please note that due to the work in Gunnersbury Park, we have a revised the long route this year, taking in a lap of Lammas Park instead of the loop down through Gunnersbury.**

Tuesday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, led by Paul Robinson.

Tuesday: Tuesday combined strength and technique sessions sontinue on the Common:

6:45pm - Ealing Common - 45 minutes of Strength, Conditioning, Running Form and Technique

7:30pm - Starting and ending Ealing Common will be 3 options covering:

Speedwork

ABC’s (Agility, Balance, Coordination) 

Hills

Come along at 6:45 or 7:30, stay for one or two sessions, which ones are all up to you!

**Please note that there are no organised track sessions at present. If you wish to gather a group of runners for a track session, please post on the EE facebook group to gauge interest. If you are going to Osterley please remember to sign in properly!**

Wednesday: 7.30pm Club run. As it is the first Wednesday of the month, depending on the status of the works at Gunnersbury our Club Run session may be exchanged for the Gunnersbury 5k Handicap. Please keep an eye on Facebook for details of whether this will go ahead. 

Thursday: 7.30pm The return of the popular intervals training session with Richard and/or Mirka in Lammas Park, meeting near the Clovelly Road entrance. 

Friday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, led by Paul Robinson. **Please note that Paul has amended these runs of late to 5k to accommodate beginners, so keep an eye on Facebook for the latest updates**

Sunday: 9am 10-mile informal club run setting off from Ealing Green. Please check Facebook to see whether this will go ahead/possible pacing groups, and please note there is no tail runner. **This route can also easily be made into an 8-mile run by meeting the runners at the entrance to the park on South Ealing Road at approximately 9.10am and finishing in Lammas Park.**

Harry Hawkes 10 2016 by Rob Willin

It was a gloomy overcast start but I had optimistically packed my sun hat.  Mike and Angela Duff picked me up on Ealing Green and after a different route to Thames Ditton (don't always rely on Sat Navs) we got to the race village in good time.  The Harry Hawkes 10 is small with only 700 entrants so the village on the Green outside the cricket club was compact and low key, parking was easy although we used the second car park.  We beat the rush so queues for loos and number pick up were short, but it never got out of hand.  It all worked well with the numbers and so the venue never felt crowded.

With about 30 minutes to go I stripped down to running kit and started the gentle warmup to get flexible (but really to not get cold). At that moment there was the odd touch of sun so I needn't have worried.  Bags dropped (a self service arrangement that worked due to the small numbers), running plans discussed with the few Eagles and others including Martin White and Lydia, we wandered over to the start line for the official warmup.  I had just had my energy gel so was prepared.  At 9:30 we were off and it only took me 6 seconds to get over the line.  There was the inevitable bunching at the start but no real problems due to the low numbers.  I was aiming for about 7 minute miles and kept it at that pace through out.  I kept pace with Mike to start with but then watched him slowly pull away, but this was for me a fast run and not a race (honest guv!).  Angela had a different strategy and so started right at the back aiming to keep an 11 minute pace throughout as for her it was also a training run. 

The first mile or 2 was a loop around the Thames Ditton woods.  This was rather pleasant and the cross country training helped, fortunately it had dried during the previous week so it was not the mud bath that it might have been.  The pack had started to stretch out so although there were lots of runners around it wasn't too crowded.  Then back past the start and on into Kingston on the south side of the Thames, I was happy with my pace and I did not overtake many or get overtaken.  Meanwhile at the back others were obviously starting to tire (obviously starting too fast) and Angela with a steady pace was reeling them in.

Through Kingston town centre and over Kingston bridge, the run up onto the bridge seemed like a semi serious hill (undulation in EHM speak), so it was time to break out the secret weapon.  But disaster, I couldn't open the pocket zip on my shorts.  It is not easy to run at pace and fiddle with a zip on your shorts, good job Mr Yabsley wasn't there as he would have been yelling "ARMS".  A quick slurp of water at the next water station on the North side of the Thames and another fiddle with the zip and finally I could reach my wine gums.  The packet had already been opened (previously cut carefully with scissors so it wouldn't rip) and I managed to retrieve a couple for an energy boost.  This faffing about probably cost me about 10 seconds on that 5th mile, but it seemed to have some effect as I started to reel in the odd runner as we ran past Hampton Court Palace.  Back across the Thames at Hampton Court and down the A309, the speed limit said I could now do 40 mph, although that was a tad unrealistic, my pace was not dropping fueled by a few more wine gums and I was reeling in more runners that were slowing down.  My legs were starting to ache but otherwise I did not seem to be tiring.

We turned off the A309 and onto the side streets.  We weaved through these back streets and if it hadn't been for the runners in front, the signs and all the wonderful marshals, I would have been lost.  I finally recognised the bits of the Thames Ditton woods where we had run before.  The trails were not any muddier, it was easier with fewer people around and it is nice running through the woods with a bit of sun. I was on the home straight, down the final bit of road and then finishing off with half a lap of a cricket pitch (complete with players).  A cricket pitch is a big obstacle to get round and I am glad that they weren't hitting any sixes that day.  I had my final runner in sight but although he was slowing he was just too far ahead (if only there had been another 200m), I crossed the line with 1:10:39 on the clock.

So job done target of roughly 7 minute miles over 10 miles reached.  I got another big gong of a medal, I did ask the lady cutting the timing chips of the shoes whether she could do my toe nails at the same time, but that would have been an extra.  The banana and water were rapidly consumed.  I met up with Mike who finished just 80 seconds ahead of me with a PB of 1:09:21 (1:09:16 chip) and we sat and waited for Angela to cross the line.  I even managed to get all the stretches and stuff done whilst waiting and watching the other runners come in.  Then along came Angela with a time of 1:50:23 (1:49:36 chip) so perfect timing for 11 minute miles.  Although Angela did confess to a fast couple of miles at the end, but you are allowed a fast finish to overtake some rivals!

At the same time they were announcing the prizes and I almost got the fastest 55+ ladies prize but they realised the mistake (must have ticked the wrong box on the form or something).  We also met up with Dave Carlin who was running with a friend who was running gently at the back and swapped tales of the slow runners, especially one lady with a really odd arm action who just so happened to cross the line at that point.  Unfortunately we did not spot any more Eagles.

In conclusion, it is a great low key race but there were some quite fast runners from other local clubs there (fastest times being about 55 minutes).  The route is quite scenic in places and the marshals were very helpful and friendly

The Perth Kilt Run (Not Quite Ode to the Haggis) by Linda Newton

‘Twas a hot summer’s night when we headed to Perth

To join thousands of runners, full of energy and mirth.

For a Guinness World Record run in full kilts we did form

No shorts, skorts or spandex, that was not the norm.

 

We were marched to the start by three pipe bands – oh, aye!

With cheers from the pavement, not a cloud in the sky.

We walked and we walked ‘til the start line was near

And then we were off with a bang and a cheer.

 

Down to the first street, then turn with the pack

To the first water stand, and to throw a gulp back.

Oh yes, it was hot!  30C was the temp

It was not for the feint of heart or a wimp!

 

Through the streets of old Perth we did wind and wind

The locals they sprayed us and cheered us – so kind!

The pipers piped on and the dancers they danced

As we, through the streets ran on and then pranced.

 

Another sprinkler, a hose and then water stop

Keep sipping and running, you don’t want to flop.

Then on to the finish, oh what a sight

‘Twas a much welcome view, to be finished that night!

 

On through the finish line, Tunnocks and short-bread

Then for the ‘medal’ and beer, what a spread!

A medal to remember, a small whiskey pot

 

And a Guinness World Record, to finish the lot!

Endure24 - 11th June 2016

A compilation of comments and observations from Endure24 2016:

Sue

7am pick up from The Green, the ladies travelled by car, and Becky and Jesal were deposited in a field near Aldermaston which was already full of crazies, to set up camp. Paul and Stephen were duly collected from Reading Station and the team was complete. We looked like poor kids on a school trip with our tiny tents, groundsheet and not much else whilst others had camper vans, massive tents, BBQ’s, flags, etc.   Following a low key race briefing at 11.30 our opener (Stephen) set off at noon. The purpose was to run as many laps (5 miles off road) as possible in 24 hours, each team member taking it in turns. Stephen, embarking on his first Eagles event (despite being a member for 2.5 years ...where have you been?!) had a congested first lap whilst everyone sorted themselves out. It was also extremely hot as anyone who did Osterley 10k will recall.  The race included people running solo, in teams of 2, 3-5 and 6-8. We all completed our first laps trying not race - knowing we had 5/6 more to do in the next 24 hours!  Change of kit and most importantly socks is highly recommended after each lap. As dusk fell and the stars came out laps in the dark stretched ahead of us. Tired runners, incredible support, solo competitors (in some cases on a run of over 100 miles - hats off to you), chats about the Eagles, about clubs from all over the country and laps completed. 

I found the 01:30am lap the toughest with that nauseous feeling you get from waking in the middle of the night to go on holiday all the way round - I was glad when that one was over but am cross I walked up part of Heartbreak Hill having run up it on the other 5 laps). We managed a disturbed 30 minutes of sleep each. The trudge back to the tent (approx. half a mile), passing blurry eyed runners, illumination supplied by head torches like glow worms in the darkness. Dawn brought rain but also the energy came back when we realised we were over 18 hours in. Teams started to talk of injury. We expected similar but in the main were pretty healthy apart from Becky turning her ankle at the start of a lap and completing it like the trooper we know she is.  Paul (The Statistician) calculated we could complete 29 laps comfortably and this was agreed hours before the finish which thankfully left no-one under pressure and we could all just enjoy the occasion. Jesal brought the team home and the organisers allowed teams to cross the line with their final runner.

This event is for everyone. We competed this year with a team of five, an age range of 37 years and a 5 mile time of roughly 40-60 mins. It's a team race that is all about having fun, pushing through with a tough mental attitude and above all a sense of humour. We all had a great time and I highly recommend it.

Becky

Endure 24 is an unforgettable event. When I signed up for this new challenge all those months ago it never occurred to me that I would be running 25 miles over a 24 hour period with limited sleep!  The location in Wasing Park was beautiful and the woods called the Far Away Forest and Single Track Heaven were magical at night. Seeing and hearing the hippie van called the VDUB Bar just after 5K really prepared you for the long haul up the aptly named Heartbreak Hill whether you were running or walking. I've always enjoyed running as part of a team with the Eagles at XC but being part of a team of only 5 was special. We all relied heavily on each other for running the 5 mile laps, waking up in time, making the tea (especially Paul) or just having a good time. I'm still paying the price for running so far with inadequate training but I don't regret it one bit. Might even fancy doing it again another year if I feel crazy enough!

 

Jesal

It was fab and I really enjoyed the experience. It was hard at times - especially the one time when I didn't feel like waking up and doing my lap & had Stephen, Paul and Becky in a bind around what to do. The key thing I learnt (besides mental toughness) was the importance of pacing. I found that keeping a steady pace pretty much gave me the best experience and really good lap times as well. So definitely one to highlight – pace, pace, pace is the key

Also Paul makes a really good cup of tea :) and Stephen was the perfect gentleman giving me his tent while I was giving him one of my laps in return :( :(

The solo runners were very inspirational especially the 85 year old.

Oh and last one from me - The marathon stick is my new best friend. Also it is probably a good idea to take the day off work for those attempting it next year & also take a day of rest - unlike me who did not take a day off and also went to the gym.

Paul

Great weekend so much happened I’m not sure where to start. The highlights were:

Sitting watching the football after my 3rd run; sun was starting to set, I was sat with a burger and beer, felt so relaxed and good yet I had already run 15miles!

Night running, was such good fun, I was buzzing, loved it, very surreal, and not as bad as I thought. I also loved the fairy lights going through the woods, though for me some of them were flashing, so was a bit trippy but just so much fun.

The atmosphere out on the course all weekend, but especially during the last 2hours, everyone out there pushing it and also out enjoying it all at the same time. Everything about the course was great, from Little Steep, Far Away Forest, the Clif Bar Cafe, the VDub bar with the 'hippy guy', Heartbreak Hill (I walked every time apart from 1st run) and the flowing finish and run around the campsite always had support on (even at 1am).

 

 

Weekly Training Sessions w/c 27th June

We continue this week with the summer club run routes, Choose Tuesdays and Thursday intervals.

Check Facebook for further details on all our training sessions, or email info@ealingeagles.com if you have any queries.

Monday: 7.30pm Club run, with daylight hours now long enough to recommence our summer routes through Ealing's parks. Meet at Ealing Green with the option of either 3.75 or 4.75-mile run routes. **Please note that due to the work in Gunnersbury Park, we have a revised the long route this year, taking in a lap of Lammas Park instead of the loop down through Gunnersbury.**

Tuesday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, led by Paul Robinson.

Tuesday: Tuesday combined strength and technique sessions continue on the Common:

6:45pm - Ealing Common - 45 minutes of Strength, Conditioning, Running Form and Technique

7:30pm - Starting and ending Ealing Common will be 3 options covering:

Speedwork

ABC’s (Agility, Balance, Coordination) 

Hills

Come along at 6:45 or 7:30, stay for one or two sessions, which ones are all up to you!

**Please note that there are no organised track sessions at present. If you wish to gather a group of runners for a track session, please post on the EE Facebook group to gauge interest. If you are going to Osterley please remember to sign in properly!**

Wednesday: 7.30pm Club run. Meet at Ealing Green with the option of either a 3.75 or 4.75-mile run along our summer routes. 

Thursday: 7.30pm The return of the popular intervals training session with Richard and/or Mirka in Lammas Park, meeting near the Clovelly Road entrance. 

Friday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, led by Paul Robinson. **Please note that Paul has amended these runs of late to 5k to accommodate beginners, so keep an eye on Facebook for the latest updates**

Sunday: 9am 10-mile informal club run setting off from Ealing Green. Please check Facebook to see whether this will go ahead/possible pacing groups, and please note there is no tail runner. **This route can also easily be made into an 8-mile run by meeting the runners at the entrance to the park on South Ealing Road at approximately 9.10am and finishing in Lammas Park.**

Club Awards 2015 - 2016 Season

CONGRATULATIONS to all the winners of this year's club awards!

The winners, announced at the Summer Party on Saturday 18th June, were:

Most Improved Runner - Harry Claxton

Most Improved Beginner - Una Crotty-Joyce

Clubman - Dane & Debbie Ryan

Club Personality - Paul Thomas (with Jennifer Watt and Henry Broom as runners up)

Well done everyone and thank you for your amazing contributions to the club!

Club Championship Results 2015 - 2016 Season

The results are in for the 2015 - 2016 season Club Championships:

Women

Overall Winner – Jennifer Watt (with an unbeatable 5 points)

F0 - Senior Women Winner: Sarah Bailey - 9 points

F1 - FV30 Winner: Michelle Verbossche - 22 points

F2 - FV35 Winner: Claire Morris - 18 points

F3 - FV40 Winner: Yvonne Linney - 11 points

F4 - FV45 Winner: Sue Park - 40 points

F5 - FV55 Winner: Elizabeth Adams - 48 points

Men

Overall Winner – Chris Cavey (with an unbeatable 5 points)

M0 - Senior Men Winner: Tom Irving - 19 points

M1 - V30 Winner: Jose Manuel Pabon - 6 points

M2 - V35 Winner: Chris Lambert - 11 points

M3 - V40 Winner: Thom Martini - 25 points

M4 - V45 Winner: Ralph Dadswell - 21 points 

M5 - V55 Winner: Rob Willin – 31 points

For the full results please click here. 

Weekly Training Sessions w/c 20th June

We continue this week with the summer club run routes, Tuesday dual sessions and Thursday intervals.

Check Facebook for further details on all our training sessions, or email info@ealingeagles.com if you have any queries.

Monday: 7.30pm Club run, with daylight hours now long enough to recommence our summer routes through Ealing's parks. Meet at Ealing Green with the option of either 3.75 or 4.75-mile run routes. **Please note that due to the work in Gunnersbury Park, we have a revised the long route this year, taking in a lap of Lammas Park instead of the loop down through Gunnersbury.**

Tuesday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, led by Paul Robinson.

Tuesday: Tuesday combined strength and technique sessions sontinue on the Common:

6:45pm - Ealing Common - 1st session covering Strength, Conditioning, Running Form and Technique for 45mins.

7:30pm - Starting and ending Ealing Common will be 3 sessions covering:

Speedwork

ABC’s (Agility, Balance, Coordination) 

Hills

Come along at 6:45 or 7:30, stay for one or two sessions, which ones are all up to you!

**Please note that there are no organised track sessions at present. If you wish to gather a group of runners for a track session, please post on the EE facebook group to gauge interest. If you are going to Osterley please remember to sign in properly!**

Wednesday: 7.30pm Club run. Meet at Ealing Green with the option of either a 3.75 or 4.75-mile run along our summer routes. 

Thursday: 7.30pm The return of the popular intervals training session with Richard and/or Mirka in Lammas Park, meeting near the Clovelly Road entrance. 

Friday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, led by Paul Robinson. **Please note that Paul has amended these runs of late to 5k to accommodate beginners, so keep an eye on Facebook for the latest updates**

Sunday: 9am 10-mile informal club run setting off from Ealing Green. Please check Facebook to see whether this will go ahead/possible pacing groups, and please note there is no tail runner. **This route can also easily be made into an 8-mile run by meeting the runners at the entrance to the park on South Ealing Road at approximately 9.10am and finishing in Lammas Park.**

Le Tour du Nord-Ouest (pas si lugubre)* by Andy McFarland

During an unexpected week back in the UK, I noticed there were races practically every night within 45 minutes of my mum's house. Here's my account of my little tour of north-west running:

Monday 6 June - easy run

I eased myself into the week with a brief trot along the Leeds-Liverpool Canal, which runs behind my childhood home.

This regular route passes Aintree racecourse and you can look across to the Valentine's Brook and Canal Turn Grand National fences.

More importantly, it also passes the Blue Anchor - formerly run by legendary Everton goalkeeper Ted Sagar (who lived next door to my granddad) - and scene of my quiz team once winning a £100 jackpot.

The turning point for this out-and-back three-mile canter is Wango Lane swing bridge, where I once saw a red-breasted merganser (that's an impressive sort of duck) but no such luck on this occasion.

Dist - 3.15m, time - 28:43, elevation gain - 6m

Tuesday 7 June - Paddy's Pole fell race

There aren't so many fell races within striking distance of Ealing but I always keep an eye out for any that look manageable when I'm up north.

They're particularly good when you're missing your mojo, or just aren't in shape to run fast, because you're more focused on staying on your feet and just getting round. It reminds me of when I first started racing.

Try fellrunner.org.uk if you're interested.

This race took place near the village of Chipping, in the Bowland Fells, and its starting point was obvious by the dozens of cars lining a country lane.

There's an appealingly informal atmosphere at many Lancashire races. Here, registration took place from the back of a van and I was handed the number 100.

So it was that 100 hardy Lancastrians - and one Ealing Eagle - set off up the road leading to Fair Snape Fell. One guy had set off early and we were told: "If you see him, he's using a crutch but don't worry he's fine." I thought he was joking until I saw photographic evidence on Twitter.

After a short burst on tarmac, the route took us onto the boggy fellside. I say route but on lifting my head I saw most competitors in a line about 30 metres to my left, with a flock of confused sheep penned between us. A few stragglers were a similar distance to the right. None of the paths looked particularly quick.

Within a quarter of a mile, the entire field was walking, bent double against the gradiant like a police search team combing the land for evidence.

Paddy's Pole from the trig point on Fair Snape Fell [Photo: Tom Richardson]

Even when I did muster the energy to run during that initial climb - 186m within two-thirds of a mile - I went little faster than walking pace. Cresting that only offered a few hundred metres of respite before the uphill struggle resumed in the form of another 100m climb over the second mile.

No cheering crowds to help you up, either. Aside from startled sheep, only the occasional hill walker paid us any heed and these bluff sorts reserved their encouragement for their local team.

Rounding the trigonometrical beacon and Paddy's Pole itself afforded those of us who weren't trying too hard a chance to take in the view.

The beauty of these fells is in their bleakness, and they started to look a little more threatening as mist began to veil the view across to Parlick.

Distant thunder offered an extra incentive to quicken the pace. However, so steep was the final plummet downhill (150m in 1/3 mile) that I found it just as difficult as the climb.

Wobbling around in cushioned road shoes (my trail shoes were at home), I was forced to step aside to let others pass and even stopped altogether at one particularly steep point.

 

I finished 20th from the back, and second-last in my age category, but the race proved a breath of fresh air in more ways than one.

Pos - 81/101, distance - 3.74m, time - 44:51, elevation gain - 329m

Wednesday 8 June, Birkenhead Park 5-mile Road Race

If there was little fanfare ahead of the fell race, then this one went a step further. Most runners were still chatting away their pre-race nerves when the starting pistol nearly killed a few - myself included - stone dead with fright.

This was my first visit to Birkenhead Park, Britain's first such publicly-funded space and one which is acknowledged to have been the model for New York's Central Park.

I was impressed by its Regents Park-style pavilion and cafe, woodland, lakes and bridges.

Its layout, and the presence of so many club vests, reminded me of the Self Transcendence Battersea Park races so beloved of PB-hunting Eagles.

Birkenhead Park [Photo Sue Adair/Wikipedia]

Having first been run in 1972, this is billed as Merseyside's oldest race. It consisted of one short lap and three longer ones, if I didn't miscount, the race was on good surfaces with just a small incline.

Having recently run about three times a week - usually two short hill bursts and a 7 to 11-mile beachfront run, I was nowhere near PB shape.

I thought I might struggle to go much quicker than 8min/miles so was reasonably pleased when my watch was clocking about 7:20. My legs felt strong, if lacking pace.

Unlike Battersea, which tends to come up a bit short on my Garmin, this one measured a bit long. But 38:18 still wasn't my worst effort at a distance I always find difficult.

Pos ?/?, distance - 5mi, time 38:18, elevation gain - 15m

Thursday 9 June, Not the Walsh Two Lads Fell Race

The only trouble with fell racing in unfamiliar places is that finding the start can sometimes be tricky.

So it proved when - with less than 10 minutes till the starting gun - I found myself in Chorley, rather than the Bolton parish of Horwich where I was supposed to be racing.

I wasn't far away but the road signs weren't helping me and I decided to abandon the race. I still wanted to run, however, and followed some brown signs to a country park just outside Blackburn.

I'd never heard of Witton Country Park and feared its gates might be shut. However, I needn't have worried. As I arrived just before 8pm, there must have been 200 people warming down after taking part in a free 5k group run - a brilliant initiative, I've since learned, started by one man whose life was transformed by a couch-to-5k scheme.

Aside from that, there was a six-lane track with field facilities, a cycle club, artificial pitches where numerous netball matches were in full swing and an adventure playground.

I headed along one of the trails in search of a viewpoint at Billinge Hill and was soon climbing through dense woodland, with only birdsong and the crunch gravel underfoot for accompaniment.

I missed the hill and ended up dropping to the banks of the slow-moving River Wear, where I hoped in vain for the electric blue flash of a kingfisher. Instead, I was serenaded by a blackbird from atop a dead tree as I crossed a bridge. Few sounds are sweeter.

I left the river and climbed again, this time through a beautifully kempt cemetery, before heading up a farm track. I'm never that happy around cows but they eyed me with only minor interest as I eventually chanced upon the vista I'd been looking for - revealing rolling hills south towards Darwen.

With the sky darkening, I decided not to risk getting lost again and plunged back through the woodland back to the car. 

I'd hardly noticed the 5.2 miles I'd covered - by coincidence the same distance I'd have run had I made the fell race (albeit with 185m of climb, rather than 274m).

I felt great afterwards.

Distance 5.22mi, time 53:32, elevation gain 185m

Friday 10 June - Norden 6 mile Road Race

Described as a "fell race on the road", this forms the first of an intriguing three-day event in the hills north-east of Manchester. (T-shirts only to those who finish all three and prove it by carrying a tag on the last day and leaving it at the top of Knowl Hill.)

This was yet another informal start. No road closures here: just wait for a gap in the traffic, swamp the road and then bang! Off you go.

The first mile and a half was one steady incline. However, the gradiant was much less fierce than my outings earlier in the week, so I enjoyed the views.

To the left were the sort of Buttercup-filled fields where you might expect to spot Tinky Winky, waving his handbag. To the right were lonely moors, home only to wind turbines and the occasional stone farmhouse.

 

Photo from the 2015 race [Ian Slater/Rochdale Harriers]

Then it was a left turn over the dam at Ashworth Moor Reservoir and mostly downhill to the end along the sort of roads, bordered by high hedges, that would make Postman Pat feel at home.

Plenty of better downhillers passed me and, to be honest, I didn't feel inclined to try too hard to follow. I re-took a couple on some cruel, sharp hills that cropped up later in the race.

Drizzle and steamed-up glasses meant I couldn't take in too much after half way but I was pleased to be able to step on the gas at the five-mile marker and post my quickest mile of the race.

A cone of chips from a cracking chippy near the finish meant I topped off the night in true Alf Tupper style.

Another great race and I was sorry I couldn't do the full three-day event.

Pos 91/130, Distance - 6mi, time - 50:33, elevation gain - 173m

Saturday 11 June - Croxteth Hall Parkrun

There are two parkruns close to my mum's house, offering a choice of a windswept promenade at Crosby or the winding woodland trails of Croxteth Hall Park.

Or to put it another way, the locations of a romantic stroll past the haunting statues of Antony Gormley's Another Place installation during Clara's first visit to Liverpool, or of lustful - if ultimately fruitless - face-licking with my first girlfriend a decade or so beforehand.

Naturally, I chose the latter and after clambering out of my car tried desperately to restore some life to legs still stiff from the race I finished barely 12 hours earlier.

Croxteth launched just over a year ago but has built up an impressive community, with 333 runners lining up at the start in front of the hall which was built in 1575 and gradually extended into a handsome Edwardian stately home.

 

Croxteth Hall [Image: Liverpool City Halls]

It was a wet morning but the canopy of trees over most of the route kept us dry. There are a few little inclines but nothing too taxing.

Still, my tired legs were struggling to keep even to 8min/miles. At least they were until, with a mile to go, I was passed by a tubby bloke in a reproduction 80s Liverpool away kit.

That gave me the jolt I needed and I retook the place before stretching away and giving it a decent kick towards the finish.

Pos - 78/333, distance 3.08mi, time - 23:54, elevation gain - 15m

The parkrun neatly took my week's endeavours up to marathon distance.

My total running time was 3:59.42. So a sub-four hour marathon. Or sub-one week, at least, depending on which way you look at it.

Mostly, though, it had allowed me to see a bit of the world and enjoy running for running's sake. I finished the week feeling a whole lot healthier than I started it. Oh, and I got to hear loads of brilliant "proper" accents.

Maybe I should do this once a year?

If you find yourself in the north with time to run, a race-finder site I find particularly useful is John Schofield's UK Results service. 

It has plenty of interesting events that might otherwise slip under the radar. Note, though, that some won't make it onto Power of 10.

Total distance - 26.38mi, time - 3:59.43, elevation gain - 762m

* These things sound so much better in schoolboy French

Ottawa Half Marathon 2016 by Linda Newton

Winterman 2016. Remember my whining? The race gets delayed to allow time for it to ‘warm up’ to a balmy -25C with a lovely headwind from the west for a windchill of -35C.

It’s now May and time for the Ottawa Race Weekend races – 5K/10K/half marathon/marathon. I started tracking the weather a month ago, because Canadians are just as obsessed with it as the British. It was looking good with the forecast predicting mid-teens. Two weeks out it was 20C and cloudy. Two days out, the heat warnings began and suggestions that one or more of the races could be cancelled as the temperature was predicted to hit 31C, with the humidity making it feel like 38C.

Hmm … I’m sensing a trend here. I’ve only run five ‘real’ races in Canada since I returned and four of them have been either too hot or too cold. ‘Move back to London,’ I hear the Pluckies shout!

Unlike in previous years though, this year we had had quite a bit of hot weather leading up to the race, which helped with training and I had the additional advantage of including the tropical Ealing Eagles 10K in my training plan.

I’ll get to the actual half marathon race in a moment but first I have to commend Run Ottawa, the race organisers. They did a truly amazing job of anticipating the challenges the hot conditions presented.  

Run Ottawa started by announcing possible cancellations and warning people of the conditions on Facebook, Twitter, e-mail and in the media on Thursday. This is not an easy feat as there over 40,000 runners registered in the four main races. Saturday morning, it was announced that the 10K would be delayed 30 minutes and start at 7:00pm whilst the half marathon, on Sunday, would start 45 minutes earlier at 8:15 am. (Unlike Boston, the Ottawa marathon always starts at 7:00 am.) It was also announced that if runners turned up late for the HM start, they’d still be able to start at the original time of 9:00 am.

The 30-minute delay on the 10K was enough time for a thunder storm to arrive and douse the runners before they headed off. They started out good and wet, not ideal for some, but still better than good and hot. The 45-minute advance for the HM made an even greater difference. It was cloudy and about 20C, with a nice breeze when I started off. The sun and hot conditions only materialised over the last 3K for me. The HM course support was also adapted and energy drink/water stations were doubled to one every 1-2K rather than 3K. Misting stations, sponges and air conditioned busses were available every 5K or so, in addition to the locals putting on their hoses and lawn sprinklers.

Now for the race.

I was running with my friend, Meg (also waving in the pics), from the Ottawa Running Club and had a fab time. We started off with the 2:10 pacer but got behind as we walked through the many water stations to give us chance to cool down. The morning started cloudy with a nice breeze that cooled you off when running through the many sprinklers and misting stations. We ran through so many of them that at the end, I think we’d gained about 2kg! The sun kept threatening to come out but stayed in the clouds until about 18K. At that point the crowds of supporters were huge so we didn’t even notice the sudden increase in temperature. The finish is along the Rideau Canal where there is wall of cheering and encouragement until the finish line. When you got there you could even have your photo taken with a Mountie – we passed on the opportunity and let the tourists queue up!

 

The run itself is lovely. It’s a flat, grand loop around the centre of Ottawa and over into Gatineau, Quebec taking in the Rideau Canal, two bridges and great views of our parliament and other iconic buildings. Bands were playing, supporters were out in force and everyone was having a blast. It was the ‘fastest’ HM I’ve ever run, even if my time was not a PB.

If you’ve a mind to do running tourism, put Ottawa Race Weekend on your list. It even fits nicely with the UK half-term break!

 

 

Weekly Training Sessions w/c 13th June

We continue this week with the summer club run routes, Tuesday dual sessions and Thursday intervals.

Check Facebook for further details on all our training sessions, or email info@ealingeagles.com if you have any queries.

Monday: 7.30pm Club run, with daylight hours now long enough to recommence our summer routes through Ealing's parks. Meet at Ealing Green with the option of either 3.75 or 4.75-mile run routes. **Please note that due to the work in Gunnersbury Park, we have a revised the long route this year, taking in a lap of Lammas Park instead of the loop down through Gunnersbury.**

Tuesday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, lead by Paul Robinson.

Tuesday: Coach Mark Yabsley and his esteemed colleagues will be leading a new set of summer sessions with a new and radical format! 2 start times with 4 sessions on offer!

6:45pm - Ealing Common - 1st session covering Strength, Conditioning, Running Form and Technique for 45mins.

7:30pm - Starting and ending Ealing Common will be 3 sessions covering:

Speedwork
ABC’s (Agility, Balance, Coordination) 
Hills

Come along at 6:45 or 7:30, stay for one or two sessions, which ones are all up to you!

**Please note that there are no organised track sessions at present. If you wish to gather a group of runners for a track session, please post on the EE facebook group to gauge interest. If you are going to Osterley please remember to sign in properly!**

Wednesday: 7.30pm Club run. Meet at Ealing Green with the option of either a 3.75 or 4.75-mile run along our summer routes. 

Thursday: 7.30pm The return of the popular intervals training session with Richard and/or Mirka in Lammas Park, meeting near the Clovelly Road entrance. 

Friday: 10am informal 10k run setting off from Ealing Green, running through the parks and along the canal, led by Paul Robinson. **Please note that Paul has amended these runs of late to 5k to accommodate beginners, so keep an eye on Facebook for the latest updates**

Sunday: 9am 10-mile informal club run setting off from Ealing Green. Please check Facebook to see whether this will go ahead/possible pacing groups, and please note there is no tail runner. **This route can also easily be made into an 8-mile run by meeting the runners at the entrance to the park on South Ealing Road at approximately 9.10am and finishing in Lammas Park.**

Start of Summer League!


It’s the first Summer League event at Harrow on Sunday 12th June at 9.30.  All information is on the Facebook event page, but you can also see the Metro’s website, or the Summer League website for details of the location and course map etc

https://metros.org.uk/uncategorized/metros-summer-league-2/

For those new to the club, Summer League is a series of family friendly races which take place over the summer months.   It is a competition between us and some like minded clubs and the emphasis is on participation rather than speed.  The other clubs are: Dulwich Park Runners; Mornington Chasers; Metros; Serpentine RC; Sudbury Park and Queen's Park Harriers.  

Summer league is suitable for everyone so if you’ve not been before then why not make your debut this year?  If you’re new to the Eagles this is a great way to get to know more people!  You will be in good company and the races are well supported so come along and give it a go, you’ve got nothing to lose!  There’s also cake at the end  so what more incentive do you need?!  As this is the first fixture of the year there is also the prize giving from 2015 so come along to see who won last year and who you need to try and beat in your age category for this year!!

Can all Eagles please wear your club vests if you have one so people can see who they are being beaten by?!!  If you don’t have one and can’t beg, borrow or steal one then it’s fine!  You can still come and run as an Eagle – please just wear your normal running kit.  Our new vests should be available in the next week or so, so there should be time to get kitted out for the next fixture!

Green Belt Relay Weekend

This weekend will see the Eagles take part in the Green Belt Relay. The Green Belt Relay is an annual 22-stage running relay race around 220 miles of the Green Belt around the outside of London over a single weekend.  The course mainly follow footpaths, towpaths or minor roads.  It is organised by The Stragglers running club, has been going since 1995, and involves around 35-40 teams.  
Runners form teams of 11 people, and each runner runs one stage each day. 
Although the race is a relay, each stage starts at a fixed time.  This allows each stage to be a competitive race in its own right, and also allows teams of all different standards to stay roughly together as they advance along the route. This year we have three teams running. They are:

Team A: Colin Overton (Captain), Graham Holland, Sarah Mack, Chris Lambert, Paul Peasegood, Claire Morris, Debbie Ryan, David Bone, Sophie Foxall, Robert Sharpe, Jenny Bushell

Team B: Nicola Miller (Captain, not running) Andrea Hendy, Angela Duff, Kieran Santry, Mike Duff, Jenny Baker, James de Vivenot, Robert Kipling, Lynda Bennett, Anthony Austin, Dane Michael Ryan

Team C: Mark Woodcock (Captain, not running) Allie Collins, Sue Park, Ben Cale, Michelle Verbossche, Sim On Har Dy, Aaron Mo, Charlotte Johnson, Simon Stannard, Ronan Moriarty, Sonja Knoll, John Llaxof

Best of luck to all three teams! Remember, don't forget your map, don't get lost and most important of all.....don't let the club down! 

Summer Party!

Get the date in your diary everyone, the Ealing Eagles summer party will be on Saturday 18th June and is not to be missed!

Hosted at Ealing Trailfinders Rugby club, the party kicks off at 6pm with welcome drinks and is followed by a BBQ, awards, a raffle and a live band to get you all on the dance floor. In the words of our events guru Simon Hardy, 'dress up nice, get smashed, have a larf'. 

Things will wrap up at Trailfinders at midnight and we will then move on to the Foresters pub in Northfields for the after party, midnight until late!

Tickets are priced at £25 and you can buy them here: 

https://secure.ticketdesq.com/book/index.cfm?fuseaction=main&TicketDesqI...

What are you waiting for?!