Here We Go Again... by Andy Mahony

As some of you will know this is my second attempt at training for the London Marathon.  After winning a club ballot place last year my efforts were scuppered by a veritable plethora of strange and interesting injuries.  Obviously I did my best to avoid injuries, but my injuries did their best to avoid being avoided – if you know what I mean.

I have since discovered that one particular injury was the route of all evil.  That is, all other problems were caused indirectly as result of overcompensating for it.  The injury in question goes by wonderful name of Femoro Acetabular Impingement (FAI).  It means the ball and socket joint of the hip doesn’t move as freely as it should and so running causes friction and inflammation.  It sounds painful, and trust me, it is.

Strictly speaking it’s not an injury as it’s something I’ve probably always had.  It’s just that a walk to the shops is unlikely to aggravate it whereas, say, running the Cambridge Half Marathon might just get the bugger going.  In fact last year’s Cambridge Half did get the bugger going and it was at this point I decided to defer my London place.

However, later in the year I ran the Ealing Half Marathon without so much as niggle.  Perhaps this could be incorporated into EHM’s marketing strategy – great crowd support and FAI friendly. 

The lack of a pain on the Ealing Half may also be put down to the advice of a good physiotherapist.  I’ll call my physio Dave because I’ve forgotten his real name.  However I won’t call him Dave Powlson because that would be too confusing.  Anyway Dave turned out to be a top guy (tallish, angular good looks) who had done a fair bit of running, including a marathon, and so he seemed to take particular interest in my Ferrero Rocher Aero Assortment hip problem thing. The downside was I had to wait 11 weeks to see him, but all good things come to those who wait. There was one other notable plus point with Dave – he was free!

Anyway, this has all resulted in months of stretching and strengthening exercises, whilst trying to keep running and gradually (and I mean gradually) upping the mileage.  So in some ways I feel like I’ve been marathon training since last summer.  This may be a club record.

Over Christmas I was in the Philippines (yes, lucky me) and I managed to get a few runs in despite the heat and sandy terrain, but to be honest it wasn’t really conducive for marathon training (you pass too many cool beach bars).

So in reality I’m now a few weeks in to ‘proper’ marathon training and my highest weekly mileage to-date is only 27.2 miles (that’s 43.9K in new money).  The hip has been fine on all runs but often sore the next day.  I guess all I can do is keep following the physio’s advice and see what the coming weeks bring.  My hip may cope with the mileage demands of marathon training, or it might not. If it copes I’ll be on that start line; if not I’ll once again be stood on haystack at mile 23 having a much easier time.

For now let’s just see if I can make it past the Cambridge Half in four weeks’ time.  Although now that I think if it, I’m panning to do the Hillingdon Half before then.   

So on second thoughts let’s just see if I can make it to February…

#RunandTalk

During the week of 27th January to 2nd February 2018 England Athletics, supported by Mind the mental health charity, are encouraging people to #RunAndTalk to improve their mental wellbeing through running and to break down the stigma associated with mental health by getting people talking about it.

The #RunAndTalk campaign aims to improve mental health through running in England by:

• getting people talking about mental health, sharing their experiences and removing stigma
• raising awareness of mental health problems
• supporting people experiencing mental health problems to be physically active through running, whether that is to support them in starting, returning to or continuing to run

As part of this campaign, Ealing Eagles will be designating two of our club runs as #RunAndTalk runs, partly to encourage members to think and talk about this issue and partly to give non-members the opportunity to join us for a club run to find out more about the benefits that running can give to mental health and what we as a club might be able to offer.

The two designated sessions are:

Wednesday 31 January at 7.30pm followed by a social at the Rose & Crown

Thursday 1 February at 11am (3.5miles only) followed by brunch at FarmW5

If you know any non-club members who might be interested in coming along, please ask them to contact:

Dan Vandenburg on wellbeing@ealingeagles.com for the Wednesday session

Wei Hei Kipling on beginners@ealingeagles.com for the Thursday session.

It Started With a DNS by Becky Fennelly

So I'll start by admitting that I do get Stephen Ralston and David Powlson mixed up. I think I know the difference now but I always hold back from cheering them on just in case. In other cases of Eagles mistaken identity I have been confused with Fiona Moriaty  on more than one occasion.

Anyway, back to my training, and after the high of finishing 2017 with my 50th parkrun I found myself spending New Year in bed with the dreaded lurgy. This was particularly disappointing since my training plan started on New Year's Day with the Serpentine 10k, a race I really enjoyed last year and was looking forward to.

Luckily I wasn't struck down as badly as many and I was back out for a gentle run by the Wednesday. However, this still meant I found myself working on a revised plan with coach Wei Hei before week 1 was out.

Wei Hei had had to work my plan around some booked races so my first long run was the Richmond Park 5k followed by extra miles in the park. It was good to have Wei Hei for company and the run felt pretty comfortable.

The following weekend we decided to start with parkrun and the run down to Chiswick bridge and back to get up to 9 miles. I was really pleased to have my long run buddy Che along for company. Coach asked me to do parkrun at marathon training pace and I must admit I wasn't quite slow enough despite clocking one of my worst times ever. I normally love all the encouragement from the marshalls but when they're shouting "nearly there!" when you have the rest of your long run still to it's a bit disconcerting.

When I first started discussing doing a marathon with Dan, we talked about training for one at the same time. However, I am now glad that he is not training as I got home from my long run to a delicious brunch all ready and waiting! I could get used to this!

Sadly this week, he was away all day on Saturday and I had to fend for myself. Wei Hei had proposed an 11 mile run from Paddington Station back to Northfields so, along with Che, we set out on the train on a wet and cold morning. After a couple of good runs this was to be a tough one for me. After a bit of a back problem in the week I found the run very painful and could happily have stopped at any point from about 4 miles onwards. My wonderful training buddies kept me going though the last few miles by talking about wonderful Caribbean destinations and the holiday plans I have made for post marathon relaxation and, through the art of distraction, I completed the run. Thanks Ladies ,I couldn't have done it without you! A wave from Ronan in the last half mile helped too.

Unfortunately I had to cook my own eggs when I got home this week. I will have to have words with my husband.

Dineke Austin aka 'Running Biddy' - Blog 1: House of the Risin' Sun ('don' do what I have done')

Blog attempt #3: all will be revealed (for those who don’t follow Facebook).

Hello: a new Eagle, complete with very novice L plates, and errors to match.

A schoolgirl hater of all things sporty: where  - and WHY! - did my running journey begin? In 2013, my partner Trev was smitten by a pang of community conscience to volunteer as a marshal at the EHM. A free place for 2014 followed, so duty compelled me to marshal at a water station (no ‘nowty’ lorry drivers for me, thank you!). Did I take up my free place? You bet not. Trev being laid up in bed for the rest of the day; with erupting cold sores for the rest of the week, was little enticement.

2015 and Trev paid for his entry. Another water marshal role for me (the steel band at St Stephen’s is well worth the position). However…rushing down Argyle and Northfields to see Trev finish, and meeting all the (unknown) runners with beams and medals, left me feeling a tad left out.

Christmas 2015, and Trev bought me a year’s membership for a local gym. As I said to him (sorry Trev!): the worst present I’d ever had! However, the Dutch are as ‘careful’ with money as are Yorkshire lads (aka Trev), so reluctantly I made use of it.

And this is where it truly began: the self-competitive spirit that I’d used academically and professionally (for too long) reared its head, and before I knew it I was trying to beat my records on treadmill and cross-trainer! By April, I was wondering why someone with a lifelong love of the open air and hiking (my only previous claims to exercise) was pounding plastic indoors with ‘essence of exudation’!

Osterley has long been my favourite place in West London, so I asked to be entered for Osterley 10k in June 2015. After running round Blondin Park two evenings a week; I took part on just my 15th post-school run ever. (Beginners: what Beginners! I said ‘don’t do what I have done’!)  Looking back, I am amazed that I managed 1:01:49 on that ‘preparation’ (sic). At the time, I was outraged at that hour: the challenge was on! In September 2015 I took part in the Kew 10k: 54:06

After Trev took part in EHM for his 3rd time, and I met him like a bridesmaid always looking on, I saw the Ealing Eagles stand, and said “Let’s join.” We did.

Did I make use of everything that I now know EE offer? Did I know about Parkrun? Did I know about warming up and cooling down? (Rhetorical questions.)

Despite this, I managed 53:45 in November 2015 at the West London 10k, but only Dutch long legs got me there by luck rather than trained design. Inevitably, at Kingston in February 2016, I pulled what I only much later realised was my left hamstring, and was off and on running for months for much of that year. High spots as well as low spots:

Regular club runs;

Regular Parkruns;

Personal Trainer as a birthday present;

Subscription to running magazines;

Nutrition plans…

But most of all: the joys of volunteering, and becoming involved!

First race more than 10k: Fullers 10 mile in April 2016; first half marathon in Reykjavik in August 2016 (1:57:51!); first age prize for Wimbledon Common 10k in October (received via post as I was sitting for lunch with Trev, off running: I cried “I’ll never be able to do that again!”).

It would be lovely to think I had learned my lessons by then…but I always have learned the hard way ‘...our impulses are too strong for our judgement sometimes’.

Despite intervals with Richard, involvement with Wei Hei’s Beginners, a LiRF course in July 2017; and very patient mentoring by an excellent and experienced Eagle to get me to marathon readiness, my first marathon was City of Gloucester in August 2017 (4:06:33) – and I was disappointed – instead of feeling very very privileged. I also seemed to feel I was accident-protected, so not only took on my main goal – the Amsterdam Marathon (3:59:00) in October 2017 – but beforehand the Hillingdon Racing Miles marathon challenge (3: 57:46) in early October, AND the Thames Meander Marathon on 4th November… 4:19:10. Three marathons in 5 weeks. Disregarding all advice.

What possessed me I now have no idea! I don’t think I was suffering from hubris, I was loving it, but: I am not a Melissah or Piers, et al. And: at times it is worth remembering one’s date of birth!

Where did that leave me: a relatively minor over-stretching accident on marathon 3 left me sitting out some running, even races: just as I had joined the 12in12 challenge team. And – sorry Sarah – just as the much-anticipated x-country season began!

I came back for Osterley Winter 10k, to gain the age prize (despite wrong dob placing me in 55+ category – another lesson learned: always check!); only to have a freak ice accident over Christmas whilst under careful supervision from physio and PT; followed by another, while out with Beginners 2 weeks ago; which this time has resulted in complete cessation of running…just after winning a coveted, undreamed of, VLM ballot place! Thomas Hardy would have described the timing as ‘one of life’s little ironies’.

I very nearly gave up on VLM for this year; all my carefully-laid plans for a 16-week training schedule are now in their 3rd revision; the next blog is in danger of being a treatise on PHT: proximal hamstring tendinopathy.

However, as others have said before me: without Ealing Eagles, I wouldn’t have had the year’s running I had last year; I wouldn’t have had the support and camaraderie; the many volunteering opportunities; and I certainly wouldn’t have had the VLM opportunity I still have. Has ‘the President of the Immortals ended his sport’ with me?

As authors write, ‘any errors are entirely my own’: QED ‘don’ do what I have done’.

London Marathon Blog 2, or Mistaken Identity... by Stephen Ralston

Its fair to say that most people in the club thing I’m David Powlson. It was only Saturday at the Wormwood Scrubs Cross Country race when I got a, ‘Come one Dave!’, and this isn’t an isolated case.  After the Ealing Half Marathon I had a long conversation about my recovery and how hard I had found the event. It was true in that I had found it hard and struggled from the Drayton pub onwards, and I was able to innocently regale about how hard I had found it all, not knowing at the time that David had also found it difficult and this is what the conversation was actually referring to (David has his own story on this). Its not that we don’t have similarities; I think we both joined the club in a similar timeframe, both have young families, similar aged, dark hair with an angular handsomeness(?), so I can see where the mistakes have come, but its starting to get a bit like ‘Only Fools and Horses’ where Trigger keeps calling Rodney, ‘Dave’ (https://www.youtube.com/watch?v=eucpZjDCat0&list=RDylgV8OyTIFg&index=3). 

I’m glad to say that it’s not just one sided, David has been mistaken for me also and congratulated for his efforts in different events that he didn’t attend, and it got me thinking,…maybe I could use this to my advantage.  Lets just say that if you are at a club social event and see someone enjoying the evening a little too much, and the person  looks a bit like David Powlson, don’t hesitate, it was definitely David!!

To be fair, David couldn’t be a nicer guy so its not a bad situation. And sorry to disappoint, but there’s no heart-breaking back story to this where twin boys were separated at birth in a dramatic titanic style boat crash, growing up, living separate lives with a mysterious half pendant an only clue to another life, and a common longing to return to the motherland of Ealing! Nope, Just coincidence. Maybe it’s a surname thing as well; Ralston/Powlson...maybe not.  Anyway, discuss.

Back to running. Training's going well. Day 15 of January and no Five Guys!

The question is, is Stephen on the left or the right?!

London Blog 1 by Gary Hobbs

“Gary Hobbs”. It was the Eagles VLM ballot and that was the name that had just been drawn.

When I heard it I took a small pause (sadly, this really happened) to make absolutely sure there was only one Gary Hobbs in the room: it turned out there was and that I really had got a place in the 2018 London Marathon. I was not sure exactly what I felt about this. I was definitely happy. I was grateful to the club and touched by how generous people were with their support and congratulations. Also, well, it is the actual London Marathon.

I was, however, also worried about the task ahead. It feels different running with an Eagles place, as if there is an extra responsibility not to let the club down. However, the task that really worries me at the moment is not running the marathon itself but writing this blog. Ah well. Here goes, I guess.

I know a lot can happen before April but at the moment I am reasonably marathon fit. Only a couple of weeks ago, boosted by having extra free time over the Christmas break, I did my highest ever mileage in seven days. During that week a long, stormy run in Richmond Park pretty much taught me what it is like to run in a swamp (for those of you who have never done it and are curious it is disgusting, annoying and strangely exhilarating). I learnt what it is like to get up at 5:30am on Christmas Day and do an 8 miler including half an hour of hill training up and down Studland Road (for those of you who have never done it and are curious, it is also disgusting, annoying and strangely exhilarating). I managed my second ever track session too (and, yes, for those of you who have never done it and are curious…)

In the last paragraph I wrote that I am reasonably marathon fit at the moment as if that were a casual thing. I only started running marathons last year after a lifetime of expecting I would never run one. This has been part of a massive transformation in my running since the start of 2016 when I was struggling along with the tailrunners on the club runs and has involved knocking a few minutes a mile off all of my running times.

I would like to say there was some sort of plan behind this but, as may well become all too obvious to anyone who reads this, my training is for the most part haphazard and ill thought out. Like when I was a few weeks away from doing a marathon last year, suddenly remembered I had forgotten to run anything longer than 13 miles in the last month and then went out and did 22 miles.

10% rule? What 10% rule?

For London I am considering using an actual plan but I guess time will tell.

Ah but all that is a story for another blog.

London Marathon Blog 1 by Stephen Ralston

Hello and welcome to my first blog post in the run up to the London Marathon later this year.  I hope I can make this as un-original and include as many running analogies as possible, after all life is a marathon not a sprint! I was delighted to learn I was lucky enough to be drawn from the club ballot to run the London Marathon; unfortunately I was not at the Christmas party and was recovering from a close friend's Xmas shindig when I got the news...enough to give an adrenaline kick to shake off the after effects of a heavy evening. 

I am sure everyone says this, but London is a true bucket list event and one I had targeted from starting to run in 2016 and joining the Eagles.  Previously I had done loads of cycling and was pretty fit from competing in big European Sportive events in the Alps and Time Trialling, but a start in running came after my wife gave birth to twins, adding to our current 2 children.  Four kids put an end to 3 hour cycle rides and I saw running as a more convenient, and evening based solution and joining the Eagles was a way to make new friends and start a routine.  So I ran a bit in 2017, plenty of club runs, solo runs, hills training, half marathons and an eventual marathon that I ran in York (Yorkshire Marathon) in October. I managed to get a ‘good for age’ qualifying time for London, however this would only work for application for the 2019 event and I had signed up to run the Great Wales Marathon (in Llanelli) to fill the 2018 gap as my expectation to get a place for London in the club ballot was low.

So, training had already started in November to get back into some form of shape after enjoying the Yorkshire marathon for too long after the event (Five Guys) and the London Ballot news spurred me on over the Christmas holidays. I cant say I watched what I ate or drank (Five Guys), but I got out and ran with a view that I can be more prudent (no Five Guys) alongside a dry January.  I look forward to seeing you on week based club runs in the coming months. Sunday mornings aren’t easy for me given I take two of my kids to the Pitshanger Jnr Parkrun, but I intend on doing double laps on Monday and Wednesday evening club runs, so if anyone wants to join me, let me know. I tend to run the first lap at a good pace and the second lap at a more moderate conversational pace, so I would be happy for the company.

Unlucky in Ballots by Becky Fennelly

I have always considered myself to be unlucky in ballots having entered the Wimbledon ballot every year for 20 years and never having won tickets. I've also had a number of rejections from London Marathon to date. I should have known my luck was turning when I won a £30 Bob's Cafe voucher at the Eagles Birthday quiz (which will now be used to buy a slap up brunch after a long training run). I can't begin to say how delighted I am to have won the ballot place and am so thankful to the club for giving me this amazing opportunity!

For those of you who don't know me I have been with the club for about 4 years, joining the beginners group in January 2014. My husband Daniel joined the club first and I found myself socialising with runners as he made friends. He decided to join a group of Eagles on a trip to Amsterdam and I went along to support. I found myself feeling a bit left out as all these people really seemed to love running whilst my experiences were bad memories of school cross country runs in North Yorkshire. I decided I needed to give this running lark another chance and signed up for beginners.

I amazed myself by actually enjoying it and have now completed a few half marathons which I really didn't think I'd ever do. Since then I've been volunteering with the beginners as often as I can to try and help inspire others to do things they never thought possible. And that's how I find myself here today.

Having been at mile 23 every year to cheer on various Eagles friends I have become more and more inspired to run a marathon and, being a slow runner, London stands out as the best option with the generous cut-off as well as being my home for the last 10 years. There were other options in the mix too as I really wanted 2018 to be my marathon year, but London was the stand out favourite.

I had planned to spend 2017 preparing myself for a 2018 marathon by training hard for Ealing Half and then building up from there so I was in a good place for starting marathon training in January. Unfortunately, things rarely go to plan, and after a really strong start with some great long runs with my training buddy Che and some seriously early starts in the hot weather, I injured my back in August.

I had to pull out of all my races in September and have been on limited mileage for the last few months while I attempt to recuperate. The problem is still with me but the pain is far more manageable now (most days). So after some debate with myself as to whether this was the right time for me to begin marathon training, I decided there would never be a perfect time and I should stick with my aspirations and enter the ballot. After all, I'm never lucky in ballots anyway....

So I was both shocked and delighted to hear my name called out at the Christmas party and promptly celebrated with a few too many glasses of prosecco. I woke up the next day a little worse for wear and with a 6 mile run in my schedule. Looking out of the window it appeared to be sleeting and pretty miserable outside and the temptation was to stay warm and cosy in front of the TV. Knowing I was about to embark on a serious training I decided I could not allow myself to start slacking on my training so I dragged myself out for one of the wettest, hardest runs of my life. I'm hoping that not all my training runs will be that hard!

I've been overwhelmed by the support and advice I've received so far from my lovely Eagle friends including offers to run with me even though I'm slower than most. I'm particularly delighted to have Wei-Hei on board as my coach as she has been part of my journey from the start, having been one of the runners on the Amsterdam trip who inspired me to take up running in the first place. 

I finished up 2017 by completing my running goal of getting to 50 parkruns by the end of the year on 30th Dec (just made it!), so now it's time to focus on my 2018 goal of completing the London marathon.

This is not going to be an easy journey given my mileage drop in the last few months but I am determined to get to the finish line and can't wait to be on the other side of the fence at mile 23! Thank you so much for the opportunity!
 

Hillingdon MET League XC 02/12/17 by Hein Gunnewicht

HILLINGDON MET League XC – 2nd Dec 2017

The Race:

After Santry’s call up (“Your Club Needs You”) the Eagles turned up in big numbers of 40+ women and men on a cold damp Saturday afternoon in a field north of Uxbridge. The course was a double loop and not too muddy, but also featured a couple of obstacles in the  ”mountain” and the “river rapids” (Emily). The mountain was a 30m steep gravelly muddy incline, that appeared out of nowhere amidst the trees and would have stopped a lot of runners in their tracks had it not been for the wonderfully loud marshal shouting encouragements. Thank You, Marshal!

The River!!!!!

 “Many rivers to cross - But I can’t seem to find my way over...”

Jimmy Cliff – The Harder They Come, 1972

Well, there was only one river to cross (River Pinn to be precise – apparently giving Pinner its name) and due to minimal recent rainfall it had reduced to a mere creek. The tricky bit was the steep muddy bank on the other side, which – unless you were running in spikes – was managed by some on hands and feet. ‘Either get your hands dirty or slide back into the water’.

So the ‘water feature’ somewhat divided opinion:

·         “ ...river wasn’t as bad as expected” (Kim)

·         “More water features, please” (Sophie)

·         “cold, steep, wet – but always back for more” (Laurence)

·         “Great creek ******** aye, mate” (Cam)

·         “the Great River Crossing – only for real runners! Hope you are reading this, Raf. Best cool down was in the pub” (Santry)

But:

·         “I need to get some spikes! Not sure about the water hazard.....” (Tim)

·         “Apart from the cold stream and near heart attack – great fun as always” (Greg)

·         “whoever designed this course should be locked up.....” (Paul)

The Tea Urn

Massive Thanks to the Eagles who organised the tea urn. Nothing beats a hot cup of tea and a Kitkat (other wafered chocolate biscuits are available) with your legs caked in mud and your muscles still giving out a lactic scream. Other running clubs have fancy tents, but who needs a silly tent if you can have hot tea under an open sky.

The Pub

We followed textbook advice on immediate fluid and electrolyte replacement post exercise by heading to the Fig Tree in Uxbridge as recommended by Kim and Sue, who are regulars there. Main question debated was “How will I get out of bed for Perivale 5 next morning?” There was no definite answer to that one. Also I was surprised how much musical talent there is amongst us with trombone, guitar, drums, piano – enough to form a band.  Sadly, some other band already called themselves ‘The Eagles’. Eventually trundled home after a busy day’s running and drinking.

More Quotes:

..wiIl be back for Wormwood Scrubs - Kim

Cold, wet, windy, hilly – but good fun! Will be back for the next one – Natalie

More water features please!! Vive les Eagles! – Sophie

Tough go after a Parkrun PB this morning, but I am beginning to see my efforts on the track and hills pay off! I’ve got the XC bug!! – Hayley

Muddier than WGC – I need to get some spikes – Tim

Cold (Start), hot (running), cold (river rapids), hot (mountain), hot (tea), cold (supporting the Band of Brothers), hot (pub) – Emily

Great course, loved the river crossing – Matt

Cold / Steep / Wet – but always back for more – Laurence

Great fun as always – Greg

Quite cold weather but great fun, I’d come again! Thanks for organising – Ken

Steepest hill I have ever tackled, but we beat them – Rob

Didn’t have a chance of keeping up with Jose, who looks to be back in top form. I must try harder! Great to see such a good Eagles turn-out and to finish over cool down in pub. – John F

Great creek  ****** aye mate – Cam

Nice flat and dry race. Run in Vibrams next year – Matt Kauf

The Great River Pinn Crossing is only for real runners! Hope you are reading this, Raf. Best cool down ever was in the pub!! - Santry

Who ran?

Girls: Mia (in under 11 race),

Women: Melissah, Alexandra, Hannah, Francesca, Rebecca, Charlotte, Sarah, Natalie, Donna, Grainne, Emily, Hayley, Sophie, Elizabeth, Sue, Charlotte, Lisa, Liz, Nicola, Kim

Men: Jose, John, Ricardo, Andrew, Mat, Brian, Matt, Laurence, Santry, Greg, Chris, Cam, Hugo, Nils, Pardip, Rob, Firas, Mike, Brian, Hein, Thomas, Michael, Tim, James J, Dominic, Paul, James de V, Aaron, Matt, Ken

Why You Must Try X-Country

·         Because Santry says so

·         The softer muddy surface reduces impact on joints. So muscles ache, but joints don’t

·         The challenging terrain improves balance and agility. You run with your whole body, making you a more efficient runner due to better distribution of running workload onto all muscles.

·         There are ‘water features’, ‘mountains’ and ‘river rapids’ (and you don’t get them in Lammas Park)

·         Less likely to get hit by cars, though some runners have apparently encountered hostile livestock.

·         The post race tea urn plus pub

Thank You to Santry, Lisa, Hillingdon AC and all the marshals for encouragement, support and organisation of it all.

                                                                                                               Hein the Heinster, Dec 2017

The Next Step After 5k

Have you completed the club beginners’ programme or are otherwise able to run 5k?Want to run faster and further?

Improvers will be restarting on Monday 8 January meeting at 10am. This course will aim to progress Eagles from running 5.5k to running Richmond Park 10k on Saturday 10 March and to provide an introduction to speed work. There is no requirement to attend all the sessions but you will make most progress if you do and you will also be expected to do “homework” outside the Monday sessions if you wish to take part in a training plan for 10k. The length of the sessions will necessarily depend on the distance being run that day but you should allow from about an hour to 1 ½ hours. The sessions will move around depending on the focus of the session but the first session will meet at Ealing Green. (Daytime runners not intending to follow a training programme or already able to run 10k are welcome to join us for any of the sessions; details of individual sessions will be advertised each week.)

As discussed in a separate article, we are hoping to offer a continuous run at 11am on Thursdays after beginners and this could provide a second run in a 10k daytime training plan.

For those who can’t make daytime sessions, there are plenty of training sessions going on in the evenings. All sessions are open to everyone in the club. The sessions that appear to be hardcore – intervals, track and hills – are, in practice, more beginner-friendly because everyone stays in the same place so there is no worry about getting lost. For those who still feel a bit daunted, Starter sessions will be offered on an ad hoc basis to introduce you to the options available. A provisional programme is set out below – all meeting times at 7.30pm.

Wed 10 January Starter short club run (meeting at Ealing Green for anyone who isn’t feeling confident after the holiday break)

Wed 17 January Starter hill strides (meeting at Ealing Green but then going to the area near the Town Hall and using either the bridge to do some short sharp hill strides after appropriate warm-up and drills to prepare to do hills)

Wed 24 January Starter speedplay (meeting at Ealing Green and using the short club run with little bits of running at faster pace so that you learn to run at more than one pace)

Wed 31 January Starter long club run (meeting at Ealing Green and reassuring you that you can have a go at doing the long club run)

Thu 8 Feb Starter hills – meeting at Haven Green to go to West Walk

Tue 20 February Starter track – meeting at Osterley track

There will be informal workshops for those people who would like to work out how to put all these sessions together to make a training plan for Richmond Park 10k https://thefixevents.com/run-richmond-park-5k-and-10k-race-4 on Saturday 10 March 2017. These informal workshops will be offered at the following times:

11am Monday 8 January (after the Improvers’ session)

8.30pm Wednesday 10 January (after the Starter session / club run)

12noon Thursday 11 January (after first daytime run)

In addition, we will probably offer a 10k dress rehearsal along the river to Chiswick Bridge and back on Saturday 3 March meeting at 9.45am to start running at 10am.

If you’ve already done a few short club runs or parkruns and are free on Wednesday evenings or Thursday mornings, then the combination of beginners and a club or daytime run can also help to extend your distance.

Daytime Runs!

Introduction

The majority of club training sessions are during the evenings.

The success of the daytime beginners’ programme led us to review the options available for club members during the day. 10k runs are regularly advertised in the Facebook group but it is quite a big jump from 5k to 10k. An Improvers’ programme was started in 2017 for people able to run 5k with a mix of longer runs and sessions introducing people to hills and speedwork. This has proved popular with people targeting their first 10k races (and led to the offer of Starter sessions for people in the evenings). Other fixed length coached programmes (speedwork and hills) have also been offered with some success, even attracting more experienced runners who happen to be around at the time.

An offer of weekly coached track sessions attracted a few people at the beginning of 2017 but did not seem to be an option of interest to many people and so was not taken further. However, people have again asked about this option.

Proposal for 2018

A proposal for 2018 is to set up a Thursday schedule along the lines of the Wednesday evening schedule with beginners (when offered) at 10am followed by a fixed route club run through the parks at around 11am and possibly a social afterwards. This schedule would give beginners’ volunteers more running on Thursdays. In addition, those people targeting their first 10k would have the option to put together a weekly training schedule with a Thursday daytime run, a session in the Improvers course and parkrun.

A route for a 5.5k has been devised (the “short daytime run" https://connect.garmin.com/modern/course/16932880 ) which follows the first part of the existing daytime 10k run starting from Ealing Green and goes around Walpole, Lammas and Blondin Parks. As the route is primarily within the parks, it will be straightforward to add sections to lengthen the distance until people are ready to run around 7k. A route for a run closer to 7k includes an extension into Boston Manor Park (the “long daytime run” https://connect.garmin.com/modern/course/16932872 ). From there, runners will be able to progress to running the existing 10k route.

As the runs will finish close to 12noon, it is envisaged that some runners will meet up for lunch afterwards and this may happen more than once a month. As with the evening club runs, faster and more experienced runners are welcome to come along and do a longer run (including the daytime 10k) while beginner graduates are doing a shorter run. In view of the numbers and the trial nature of this proposal, faster runners may want to check that either you know the route or that someone else will be coming along who knows the route.

Alternatively, you could simply take the approach of the Caucus race in Alice in Wonderland and simply run around the parks for a fixed time and then join us for a social:

“..they began running when they liked, and left off when they liked, so that it was not easy to know when the race was over. However, when they had been running half an hour or so, and were quite dry again, the Dodo suddenly called out `The race is over!’ and they all crowded round it, panting, and asking, `But who has won?’ This question the Dodo could not answer without a great deal of thought, and it sat for a long time…., while the rest waited in silence. At last the Dodo said, `EVERYBODY has won, …”

Extreme Cross Country in the Derbyshire Dales by Sue Park

The Dovedale Dash has been run for 61 years.The first Dovedale Dash was held on the Bonfire Party Weekend at Ilam Hall in 1953 and was a challenge race between the cyclists and the walkers of the Derby Mercury Running Club. It now attracts around 1500 runners and raises money for local causes such as the school. It's 4 and 3/4 miles long. 

We always arrive early and pay the National Trust for a spot on a gravel surface. It's a long uphill trek to the start but we get to see the tea hut arrive on a tractor and use the loo. 

Torrential rain overnight so the plan to wear waterproof walking boots to the start paid off as standing around for nearly two hours with frozen wet feet before the start wouldn't have been much fun. It's a 'pay on the day', just sign, print your name and go - presumably a disclaimer but no one bothered to read it. They don't want your mobile number or your email address, your home address or your credit card! Bring your own bin bag and dump your kit behind the sign on tent and watch the children race - wow the youngsters up here are tough. It must be the local schoolteacher on mic as it seems almost every child's name is called as they cross the line. All the adults cheer and watch with utmost respect of their grit and strength.

Finally we are huddled at the top of the hill and I realise we are moving forward, hurtling down the dale through bog and rocks, slick mud and tussocks of long grass as fast as we dare. There are always some great fancy dress costumes and in I notice a guy who is pretty fast considering he is in full cricket whites, including pads, a full face helmet and carrying a bat!  

At the bottom of the dale is (allegedly) one of the coldest rivers in the country, no point in hesitating, using the stepping stones or tippy toeing through...just got to grit your teeth and get to the other side. It's quite fast flowing this year and up to my ... (well up high anyway!).

Dogs were carried and we clambered out the other side but the river bank was in flood so no chance to dry off and get the feeling back into my feet for a while. We turn into the first field on a steep camber and slog it up the first hill. The race goes through a farm and 4 farm gates in fields so it's pretty muddy and sometimes smelly but we got a cheery wave from the farmer as we slithered through his yard.  

This year, as last it included a delayed start as the muddy car park (field) meant marshals stopped vehicles getting close and participants had to abandon and walk. The charm of this race is partly it's lack of finesse. No-one really cared it started an hour late. We'd only paid £8 and we're waiting in beautiful surroundings - albeit in about 4 degrees! I do have some sympathy for those who had to leave due to other commitments. 

Last year the entry fee was £5. Personally, I don't care what my time was and chip timing for the first time this year seems a bit unnecessary. Yes there was a long queue last year to cross the line but if you didn't want the 'fill it in yourself' certificate you could just duck out of the queue. After all, if you enjoy this kind of race any faff at the end is unlikely to be of interest (except the beer voucher stapled to the certificate perhaps).

I was definitely slower than last year which was much drier. Finished 183 out of 518 ladies. Time was 57:29.

There are some great videos on YouTube of the 2017 race. Just search for Dovedale Dash 2017.

Cheshunt Sunday League XC by Abi Barber

Sunday XC League – Cheshunt (Broxbourne Runners), 29 October 2017

37 Eagles wended their various ways to Cheshunt Park for a very civilised 11am start to the Sunday XC League hosted by Broxbourne Runners. Several of us were totally new to the delights of XC and the nerves were definitely in evidence as the chatter about spike length, how many laps (how many times up the hill) and predicted mud levels slowly dwindled and the peeling off of outer layers began. The weather was pretty good actually – neither too cold nor particularly windy.

Having done a short warm up we set off down towards the start line – a bit of a crush on a track by a tree in the middle of a field as 491 women and men got ready to start the 5 mile run together. We were given our final instruction by the starter: ‘Watch out for the sharp right turn just down there. If you don’t make the turn, you’ll end up in Tottenham’. Good advice. Then without further ado, the klaxon was sounded and off we bounded.

From my position in the middle of the pack it was cool to watch the front runners stretch their legs and take off up the first incline. There was a bit of jostling as everyone tried to hit a maintainable pace, but it was all pretty friendly. With so many Eagles in attendance, we covered almost the whole stretch of runners and it was nice to be able to pick out the black and white vests dotted around the fields.

The course was one short lap, then two longer ones. Each lap had a couple of inclines – not too steep, thankfully – and corresponding downhill sections. The terrain was long grass, a gravelly track, a couple of wooden footbridges, and some hard packed mud. Nice and varied, kept us on our toes! On the approach to the finish (which we had to do three times before we could actually finish) was an interesting section of bumps which gave rise to a variety of exclamations including ‘oof’, ‘yikes’, some extra huffing and puffing and the odd expletive. It made for an entertaining final stretch. Luckily, if we hadn’t been able to make out the funnel, we could simply have headed for the colossal bobble on Thom’s hat, which served as something of a beacon when approaching the finish line.

Everyone ran hard throughout and finished strongly. In a rematch following the previous weekend’s tussle, José Manuel Pabon (33rd) held onto his lead over Ricardo Agostinho (39th) – it’ll be interesting to see how this one pans out over the season. Next Eagles over the line were Cambell Easton (119th) and Laurence Elliot (129th), followed shortly by Mike Duff (143rd). Then our women started to fly to the finishing party – first in, with a super strong performance, was Sara Bailey (149th).

Rob Willin (159th) was next to come through, then there was almost nothing in it between Firas Alhawat (162nd) and Ellen Easten (163rd). Jennifer Watt (183rd) was followed by Gary Hobbs (190th). Gary was clearly still buzzing from a huge parkrun PB the previous day and took 8th Eagle man, so completing the A team scoring for our chaps.

Yvonne Linney (210th) came home next, with Adam Wakefield (214th) and Paul Roberts (225th) following. An eagle’s feather separated Malgorzata Kucharska (231st), Abi Barber (232nd) and Michelle Tanner (233rd). The three had been swapping positions throughout the race until Gosia decided that enough was enough, pulling out an uncatchable sprint to take 5th Eagle woman and complete the A team scoring for our ladies.

David Bone (240th), Piers Keenleyside (261st), Phil Cairns (268th) and Baljit Dhanda (275th) were next to fly home. There was very little in it between Sophie Cook (294th), Emily Schmidt (296th) and Donna Warren (297th). Ladies’ captain and XC stalwart Sarah MacKenzie (305th) was followed by Paxon Mo (320th), Hayley Kandt (324th) and Una Crotty-Joyce (334th). Sue Park (355th) put in a typically smiley and strong performance, all the more impressive as it was her third XC race of the weekend.

Also smiling were Dineke Austin (387th), who seemed to enjoy her XC debut very much, and Jess Hood (409th), who was positively beaming on the final stretch! Michael Limpert (435th), Kate Ward (451st) and Sylvia Cordell (455th) kept pushing hard to the finishing line. Another triple XC-er this weekend was Mirka Miturova (460th), who continues to delight in her steady comeback from injury. Lucie Godfrey (462nd) and Tara Flynn (476th) nicely wrapped things up for the Eagles.

Upon exiting the finish funnel we all took our numbers to Petrina or Shane. They had the unenviable task of trying to get some sense out of us and write down our finishing order while we were huffy, puffy and very sweaty after the final push. Final team positions were: Overall 10th; Men’s A 11th, Men’s B 10th, Men’s Masters 13th; Women’s A 2nd, Women’s B 2nd, Women’s Masters 3rd. Being new to this whole XC thing, I’m a little hazy on the scoring system but I understand there’s some wizardry (or maths) to be done involving finishing positions. I’m sure someone will be able to explain this to me over a pint at some point.

With all 37 safely back in the nest (the tarpaulin next to a flag in the middle of a field), the giant tea thermos was put to good use and a veritable banquet of cakes was tucked into. Much needed sugar started coursing through everyone’s systems and the outer layers were piled back on. Packing up started, and soon the only evidence that we had ever been there was a patch of slightly squashed grass. And Jen’s bag, which she soon came running back to pick up. And Jen’s other bag, which she still managed to leave in the field. Post-XC exuberance, clearly!

Massive thanks to everyone who organised, drove, provided tea and cake, wrote down results, took photos and supported. When I was forced to do cross country at school I would hide half way round to sneak a cigarette, or ‘twist my ankle in a rabbit hole’ – pretty much anything I could think of to get out of doing it. This was my first XC race as an adult, of my own volition, and I absolutely loved it. Apart from being a little disappointed that my legs were totally clean at the end – not one tiny bit of mud splat to be seen – I felt that this was a great way to cut my XC teeth. The opportunity to try out spikes at the pre-season meet in September was invaluable, as has been the advice of the more seasoned Eagles. It’s been made very easy for an XC novice to get stuck in and have a go and I can’t wait for the next one. More mud please!

Claybury MET League XC by John Foxall

A sizeable convocation of Eagles made their way to Claybury Park, just beyond the junction of the M11 and the North Circular. Frankie Snell and Benjamin Rawsthorne were first to test themselves in the U17 race on a typically warm and dry season opener. Most opted for road or trail shoes as the going was very firm under foot. Slowly more and more Eagles arrived and it was clear that the usual behind the scenes blackmailing/arm-twisting/encouragement had taken place. Some had even come of their own volition (!!), among whom quite a few newcomers. Credit to XC captains Sarah MacKenzie and Kieran Santry as always. Those who had raced here before spoke of the competitive start – after barely fifty metres the course narrows and everyone charges down a hill along a narrow path, making overtaking difficult. The advice was clear – don’t hang around at the start!

More than 200 women shot off for a short loop followed by two full laps of the park. They were led out by World Championship marathoner Tracy Barlow, who took the win for Thames Valley Harriers. In a top quality field, Rebecca Jackson (65th) was first Eagle home, looking strong throughout following her recent half marathon PB. Sarah MacKenzie (108th) and Emily Schmidt (115th) came in next for the Eagles with typically committed performances. Charlotte Levin (120th) and Hayley Kandt (122th - making her XC debut) both ran strongly to complete the scoring for the A team. The Women continued a consistent run of scoring from last season with 6th place out of 10 teams in Division 2, just behind neighbours ESM.

Sophie Foxall (128th) found it tough but finished strongly. There is absolutely no photographic evidence that Sue Park (135th) finds XC tough – quite the opposite in fact as she is the poster girl of the springy XC exuberance of youth. She was followed by Lisa Watson (146th - XC debut) and Lisa Snell (166th) who helped the B team to an 8th place finish in Division 3.

Liz Ainsworth (173rd), Jess Hood (189th), Mirka Miturova (205th) and Kim Bobsin (207th – XC debut) completed a third team, hopefully a feat both men and women can maintain throughout the season.

A few words from the ladies:

Hayley: “First XC as an adult, absolutely loved it! Very happy with my result 6 days post-marathon. XC definitely brings out my competitive side!”

Kim: “First timer at XC. Enjoyed the trail parts and running through the woods. Hill walking skills came in handy. Enjoyed cheering the lads. Onwards and upwards?”

Rebecca: “Second time running Claybury and that hill does not get any easier! Last year hated it, this year loved it! Great course, great support and great fun! Go EAGLES!!”

Jess: “Harsh reminder not to fuel for races with wine and nachos. Will try harder next time. Bring on the rain and the mud.”

Liz: “First XC for nearly 30 years. Although there was no mud it was still fun, well not the hills, but the support and the pub were all welcome. Bring on more XC.”

Sophie: “Great turn-out of Eagles and brilliant entertainment watching the sprint finishes (‘Elbows out!’) – bring on the next one!”

Charlotte: “Do you enjoy seeing the greener areas of London? Do you run better when you can match someone’ else’s pace and get a kick from overtaking them at the end? Then XC is for you! For me, it’s been a way to see a different side to London and enjoy the competitive side to running in an incredibly supportive environment.”

Smack: “Thanks to my super team of ladies. Some great performances today. Special shout-out to Lisa Snell who is definitely one to watch this year. Also great work from first timers Liz, Hayley, Kim and Lisa. Finally, a massive welcome back to my inspirational predecessor Petrina.”

Next, a record 508 men lined up, bolstered by a record-equalling 25 Eagles men. The frontrunners duly set off at frantic pace and the rest of us were dragged along for three tough laps with an energy-sapping slog up the hill half way through each lap. The overall winner was steeple-chaser Adam Kirk-Smith from host club Woodford Green. On the back of promotion to division 2, the Eagles men needed ten to score and just for good measure we got 25!

Ewan Fryatt (120th) is a man in sparkling form and the dry conditions seemed to suit him as he strode away on the second lap to finish as first Eagle. John Foxall (130th) did his best to keep up but had his work cut out. History was made moments later as Ricardo Agostinho (179th) pipped the previously dominant José Manuel Pabon (180th) with a cracking sprint finish. Club historians have consulted the archives and have concluded that XC stalwart JMP had never been beaten by a fellow Eagle in Met League prior to this occasion. In these turbulent times, he was only 4th here! Expect a response to this aberration!

Kieran Morrisroe (188th) is another man in form and won plaudits as the first Eagle to the top of the blooming great big hill on the first lap (that hill... shudder.) Having followed the proven XC tactic of attacking the first mile, he held on for the following four and was 5th Eagle home. Bernard Sexton (208th) was one of many victims of Eagles papparazza Charlotte Levin as he took time to wave/conduct his fans on the way to another strong finish. Chris Lambert (249th) continues his recovery from injury and was followed by Andrew Guy (255th), another Eagle in form. Ryan Yoruk (280th) and Jack Moran (288th – XC debut) completed the scoring ten as the A team finished a creditable 7th out of 10 on their Division 2 debut - just in front of Newham and Essex Beagles who may have to call up occasional clubman Mo Farah to help them get past the mighty Eagles.

Rob Willin (314th), Philip Evans (315th), Kieran Santry (316th) and Mike Duff (319th) fought hard to be front and centre of a cracking set of finishing photos. THAT MUCH. What? Oh the question – “How much do the Eagles want it?” Nils-Kristian Liborg (343th) was first Norwegian Eagle back – an achievement that should not be underestimated. He enjoyed his first outing, much like Cam Easton (353rd) who flashed a winning smile whilst wanting it to end. His parents had come all the way from NZ to see how grown men spend their weekends in London. Answer – they travel to the end of tube lines and run round in circles, come rain or (rarely) shine. Two more debutants – Laurence Elliott (356th) and Matt Powell (387th) completed the B team, who were 10th out of 24 teams in Division 3.

With such strength in depth, we were almost able to score another team. They were Hein Hunnewicht (395th), Firas Alhawat (403rd), Paul Dodounou (431st), Baljit Dhanda (449th), Neil Enskat (467th), Warwick John Fahy (468th) and Matt Kay (504th). It was tough but in Matt’s words, “we got the job done”. Matt will be relieved to hear that the XC season only gets easier from here on. No wait ... that couldn’t be further from the truth. Never mind... Firas, Warwick and Matt were also making their XC debuts. We then retired to a nearby classy drinking establishment for a beverage and a chat, fire alarms permitting.

Some quotes from the men:

Cam: “ME OH MY, did I enjoy that! Yes Boy!”

Warwick John Fahy: “First XC. Awesome course. Pain.”

Hein: “Pain filled – can hardly remember going through the finish line. Thanks Eagles for your support. Great sprints.”

Nils: “Great race. Great spirit! Thanks for all the support and on to the next few.”

Matt P: “Here’s to more runs with the Eagles! Great team support which helped after those hills!”

Laurence: “Great first race with the Eagles. Brilliant team, can’t wait for more runs.”

Neil: “Bumped into a familiar face in Kieran Geaney from Serpentine on the first lap. We spent the whole race swapping positions before I just pipped him on the steep up-hill finish. Awesome day.”

Jose: “Great start to the XC season. The profile of the race is challenging but if anything I’ve learned today is to keep an eye on my back when I get close to the finish line. I’m going to keep an eye on Ricardo if he’s nearby, mastermind of the sprint finish! He overtook me with ease in the end”

Colin Overton: “Not sure about the race organisation, course came up short on my garmin.” (N.B. Poor Colin turned his ankle so had to pull out early. He may or may not have done this whilst waving to a marshalling Ronnie O’Sullivan.)

Santry: “If you enjoy testosterone-filled races then Claybury is one to do. Brilliant to see Ricardo’s sprint finish to beat José. Lots of new club members trying out XC and some great additions to the men’s team today. Massive crowd at the pub afterwards which was the best part.”

London Cross Country Championships - Saturday 18th November 2017

Entries are now open for the London cross country champs being held on Parliament Hill on Saturday 18th November.

There are entry criteria that apply so please read the detail below in full BEFORE sending your entry in!

Race Details

SATURDAY, 18th November 2017 at PARLIAMENT HILL, HAMPSTEAD HEATH, LONDON
SENIOR WOMEN, 6K, starting at 1.15pm
SENIOR MEN, 10K, starting at 2.00pm

Race entry criteria - please read before entering

To enter you MUST:
A) Be currently registered with England Athletics
B) Be at least 17 years or over on 1st September 2017
C) Be a first claim member
D) Meet one of the following criteria:
Have been born in the Greater London area*
OR
Have at least 1 year's bona fide residence in Greater London*
OR
Have at least 1 year's continuous full-time employment in Greater London*
OR
Have at least 1 year's full-time attendance at an educational establishment in Greater London*

Any runners that meet the full criteria can enter and the club will pay your entry fee for you, but you must enter in advance. NO ENTRIES ON THE DAY OR NUMBER SWAPPING!

To enter:
Please email xc@ealingeagles.com with the following information:
• Your name
• Your England Athletics registration number
• Your date of birth
• Your Greater London qualification with date e.g. I have lived in Greater London since 2005.
Please email by MONDAY 30th OCTOBER at midnight. Any late entries will not be included.
Any questions, please email xc@ealingeagles.com

*Greater London as defined for this race
The following boroughs are all defined as Greater London for this race:
The City of London, The London Boroughs of Barking and Dagenham, Barnet, Bexley, Brent, Bromley, Camden, Croydon, Ealing, Enfield, Greenwich, Hackney, Hammersmithand Fulham, Harrow, Haringey, Havering, Hillingdon, Hounslow, Islington, Kensington and Chelsea, Kingston Upon Thames, Lambeth, Lewisham, Merton, Newham, Redbridge, Richmond Upon Thames, Southwark, Sutton, Tower Hamlets, Waltham Forest, Wandsworth and the City of Westminster.

Chicago Marathon by Allan Williams

So it all began during a half marathon in Palma de Majorca just less than a year ago…a roasting hot day, two thirds round the course and me promising myself never ever to do this again...well it didn’t quite start there but close enough. A few hours later talking to my wife Tanja over a celebratory beer I mentioned that maybe running a marathon might be a good idea. The crazy logic being that it would be a bit slower and therefore a bit less painful than a half....as I write this I’m already thinking, what an idiot!

So as a Christmas “present” Tanja signed us up for Chicago marathon... that kind of present could seriously lose you some friends. What next, entry to an Ironman for my birthday, a voucher for a kick in the shin for Easter as a healthy alternative to a chocolate egg?!

We were both lucky enough to get through the ballot and so there we were flying to Chicago with our training behind us, me looking suspiciously around the plane for any sign of a sniffle or a cough having tried to avoid any human contact for the last week in order to not pick up a cold.

Chicago is a super city, we’ve been before and really like the place....a couple of days to acclimatise and avoid much walking, a visit to the expo for some free goodies, a marathon t-shirt, some free beer and of course our start numbers!

The big day came, despite my obsession with cold avoidance we'd both picked up colds! Sniffles and a bit of a sore throat but nothing too severe...nothing a 26.2 mile jog couldn’t sort out. It was going to be a pretty hot day, unlike any other holiday we've been on we were constantly looking at various weather apps leading up to the race hoping for a severe drop in temperature. It had been getting up to 31 degrees in the week before so we were pretty lucky it had dropped to a relatively parky 26 degrees on race day. Each time I mention to someone it was hot it goes up by another degree, to the point I've pretty much started saying my trainers were melting. To keep it factual, I’ve done some research and it reached a high of 28 degrees but thankfully after the race.

So to the race. We had a 45 minute journey from our Airbnb to the start line and we joined the throngs entering the park. We had a long queue for the toilet which put me a bit on edge, but that aside it was trouble free and we headed to our respective start corrals. I felt fairly good as I walked through to the front of the corral towards the pacers for 3hrs 40mins which was my target.

I had already decided not to run with the pacer as during my training I’d done a few long runs with half marathon at around 1hr 47mins so i thought if all went well I might be able to sneak a 3hr 35mins Marathon.

The first half of the race went great, I couldn't take the smile off my face! There were loads of people out supporting as we ran through the centre of Chicago. There were lots of funny signs out there to take your mind off the running, my favourite of those I can remember being “if Trump can run, so can you”. There were plenty of people out supporting and the atmosphere was great.

It was already quite hot, but the tall buildings gave really good shade. Unfortunately that couldn’t last forever and the second half is much more exposed as it winds through Chicago’s various neighbourhoods, each bringing it’s own distinct flavour.

The on-course services were fantastic, with sports drink and water stops every couple of miles and a load of other goodies like sponges, gels, chews and bananas being handed out at official stations and a load of other treats being offered by the cheering crowds. I really couldn’t have any complaints there...I’m sure I could have put on a couple of pounds around the course if I’d have been in the mood!

So I reached half way in my target 1hr 47mins feeling pretty good...happy with the world...dreaming of a run below my target. Unfortunately that didn’t last too long...a few miles later and I started to slow, my energy was drained despite taking my gels as I’d planned. I think back now and wonder why I didn’t stop and have a banana or something more substantial but I think at the time a combination of being nervous about trying something new and also just not really feeling like I had the stomach for it stopped me.

My pace dropped, it didn’t fall off a cliff but I lost about 20 seconds a Kilometer for a few kilometres and then another 20 seconds after another few kilometres. It was starting to feel pretty bad and the last 10km's was torture! I’d ran up to 35kms in training and had never felt like this...there was nowhere to hide from the sun and each water station involved throwing a couple of cups of water over my head as well as drinking plenty. I’d normally not drank too much on my long runs but decided that given the heat I’d take a little water at each of the stations right from the start...nothing new on race day of course but I felt given the temperature that I had to make that change. It certainly didn’t seem to impact me in the first half.

So did I say the last 10ks was torture! Obviously I’d heard people talk about this and our trainer, Mark had talked a lot about the mental side of things and how the last 10kmwas going to be mentally and physically tough....I guess I just really underestimated that and certainly hadn’t come anywhere near the feeling in training...I had expected pain as my left knee had been playing up at the end of long runs but that was surprising not too painful...maybe I was too exhausted to feel the pain! I told myself that I just needed to keep running, but in the end I couldn't manage it - this was a low point, I didn’t expect to have to walk and this hurt...I walked through the water stations, justifying it to myself as needing to walk to take on water but in reality I just couldn’t do it anymore without these rests every couple of kilometres. I started to dream of the next water station where I could walk again, the relief palpable as they popped up like an oasis in the desert!

Another low couple of lows came as the both the 3:40 and 3:45 pacers passed me…I made a feeble attempt to keep up with the 3:45 as I was pretty near to the finish but just had nothing to give, no energy in the legs and it was enough just to resist the desire to walk the rest of the way.

I don’t think I ever thought I wasn’t going to make it, I knew I could walk the rest if it came to it but I really wanted to carry on running to get the best time I could. I really was counting down each kilometre and as I’d done a year ago I was telling myself “never again”!

I crossed the line, relieved and exhausted but in control of my faculties enough to grab as much free stuff as I could! Protein shakes, ice bag (placed on head), wet towel, ubiquitous Marathon silver sheet thingy, bottle of water, free beer (very important), various crisp type snacks and energy bars and of course, last but not least a nice shiny medal! And what a medal!

I staggered over the bag collection, picked up my stuff, sat down and turned on my phone to track Tanja coming through on the race app. Loads of messages came through from friends and family tracking the race in the app who had seen that I'd finished and it was great to know that they were supporting us as we slogged around the course.

I went to wait for Tanja coming through and sat down on the ground in the sun, it took me a good couple of minutes to get to the floor I was so sore and I got a little cheer from some fellow runners amused at my inflexibility as I made it to the floor.

It was great to see Tanja coming out of the finishing area, I was really relieved to see she made it in one piece as it was so brutal out there. The journey wouldn’t have felt complete without both of us making it.

We hung around a bit, took a few photos, had another free beer and then headed back to our flat...I think mixed feelings for both of us, relieved and happy to have completed our first marathon, but both a little disappointed having not made our target time.

Spending the next few days hobbling around, that feeling of disappointment for me has now gone, the conditions were tough, it was our first marathon and it really is a good time I can be proud of... as for never running another marathon, let’s just say I now know the chance of getting into the London Marathon through the ballot in 2016 was 6.9%.

Maverick Original Kent by Charlotte Levin

The Maverick Original is a series of trail events hosted around the UK that I had only recently come across. Just in time for the end of the season I made my way out to Groombridge Place and the Kent event. The race offered three distances, short (7km), medium (14km) and long (21k), not calling myself much of a distance runner, I decided that I should challenge myself a bit and signed up for the 14km one.

Turning up on race day, I look around at the other participants. There aren't many people in club or charity tops, but many more in various trail jackets and a range of "I'm attached to my backpack" looks. The event is dog friendly and the runners with four legged friends come well prepared with a harness rather than just a regular lead. Regulars? Plenty. They have a season pass for a reason.

As we prepare for start, they make us form two lines. All distances start from the same place, at the same time but the long distance then immediately take a left turn whilst medium and short peel off to throw right. We're informed that anyone who wants to race for a time should make it up to the front as the path quickly gets narrow and overtaking opportunities may be restricted. To my surprise, a lot of people still hang back, being there for the joy of running the trail more than hitting a time.

The cow bell rings and we're off. Staying true to my race habit (not necessarily a good one), I set off at a pace I know I won't be able to maintain for the whole route, hoping to get some space to find my rhythm later. After about 100m, we're faced with the first bottleneck: a cow gate. It is a trail race and noting to be surprised about, but I'm glad that my quick start means the queue is shorter than for those further back. Obviously there wasn’t going to be only one and for the first kilometer there’s probably four or five. People and dogs gradually perfect their crossing to make the race flow as much as possible.

The last few days before the race had been wet enough for the ground to be properly soft and my shoes quickly gain extra weight from the mud they're putting on. The route goes over fields, through woods with root laced paths and, only when necessary, along some tarmac roads. The short and medium races follow the same course for the first 4-5km. It is well marked with arrows and blue bands, but there aren't many marshals around and you're strongly encouraged to not just blindly follow the person in front of you as they might be doing a different distance. Each category has about 120-125 runners, and the small number has its benefits and drawbacks: you don't have to fight for your space on the path but neither do you have many opportunities to find someone who can pace you. I had the intention of racing but after the first third I'm feeling how much tougher the undulating trail is compared to the flat road that has made up my training base. My race plan had been too aggressive and I'm forced to walk for a bit just to get my heart rate down. When I'm able to start picking it up again, I’m surprised by the lack of people going past me, and I readjust from "push, push, push" to a gentler pace. The surroundings were varied, open areas giving you a view of the place, followed by twists through the forest and later easy straights across fields.

With only a few kilometers left, you start seeing the long runners, but they're coming the other way! By this point I think the short and medium courses have joined up again, we're running on a wide ish path and people are going both directions. Even if it's not quite two person wide it passes very smoothly, no one seems particularly bothered by it and are just in their groove. I was glad I didn't have to dodge any dogs, instead I spot a friend of mine and high five as we pass.

Across a field, past the photographer who's shouting some cheering words and to the finish. All those cow gates we started with are now tackled the other way, my legs significantly less excited about them, and a few of the finishers are stood along the final stretch looking out for their friends. I usually try to go for a sprinting finish, but this time all I could do was to convince my legs to keep the same pace, across the finish lines and to the goodies.

One thing they do differently is to include a beer instead of a finishers tshirt in the race entry, with medal designed to double up as a bottle opener. I chat briefly to another lady I had exchanged a few words with before the start and someone who had used me for pacing for a while. Not many have stayed around or, as I discovered later when looking at the result list, the majority of runners from medium and long haven't yet finished.

There were certainly things with the race which were different to what I've been to before: fewer marshals and a very casual bag drop (non-guarantueed-attended during the race) being the main things. None of those really bothered me, but I was a little annoyed that I had planned on there being two water stations but then only came across one. That aside, the course had everything it promised and was beautiful to run. My race had been tough, but of the type where you're not regretting getting into it but just take notes on what training to focus on for the next one. I still finished 9th lady on middle distance and was happy with my time. With that in mind, it’s time to look over the weaknesses and turn the mind to cross country season!

Bournemouth Marathon by Matt Kay

Pinning my colours to the mast at the beginning of the year I treated myself to a place at Bournemouth to chalk a marathon off the list before I hit 30.

Having joined the Eagles a year last July and getting injured after a week I was chomping at the bit to get involved in the new year...in my inexperience I’ve entered far too many races this year including double booking myself on a couple of occasions!

Training

After finally returning to the club in the new year for the first club run of 2017, John Barry mentioned to me that Jesal had coached him through his marathon. I subsequently joined forces with Jesal which has really helped shape my approach to running for the year through which I feel I’ve learnt a lot.

After a disappointing run at the Olympic Park in early Jan I produced a PB at the Hyde Park 10k at the end of the month and continued to see a surge in fitness towards March where I ran my first sub 60 10k helpfully pushed on by Claire Morris at the end to dip under 58mins. This was sandwiched by Allie pacing me to a sub 30 5k at Gunnersbury Parkrun in Feb for club champs. I attribute the surge in fitness to continued track sessions. I’m grateful to Christina O’Hare and Annette for pushing me along at track whilst they trained for their own marathons.

After these runs I really started to work closely with Jesal including mapping out a pre-Marathon plan for Bournemouth with the general feeling that if I started early in April focusing on getting up to Half Marathon distance then I would build a good foundation for Bournemouth. I did and by May I was thinking that marathon training was going to be a piece of cake and as happens when you start to think things will be easy and you get complacent a massive curve ball is thrown into the mix, and I got injured.

The injury occurred about three weeks before Swansea half and with rest, massage, physio and recuperation together with calf protector applied I told myself I was fully fit, but I knew I wasn’t. 

Striking out for the sub 2 I’d arrived and trained for I ran a PB over the first 10k and was feeling strong for the first 7 miles but then I started to feel my calf and slowed momentarily until a woman shouted from behind me “come on Ealing Eagle you have been pacing me for the last six miles”- this gave me a lift for the next 2 miles but at that point my calf completely gave up and I went from doing 9min miles to 12min miles. The thought of the last three miles now going to take the time equivalent of four miles was quite soul destroying, and despite finishing with a massive PB improving on my time of 2:40 a year earlier to 2:13 I lost my way quite a bit after Swansea. So whilst running a few summer leagues and other runs I didn’t really start to knuckle down again until the beginning of August.

I knew August was going to be a make or break month for me testing my body to see if I could go beyond the half marathon distance and up to the required mileage breaking the “golden barrier” of 20 miles.

In that month I managed a 12.5 miler back in Manchester with my sis running the first 7 with me - the last 5 particularly the final 2 and a half were very tough and I felt my calf. The following week I did Burnham Beeches half with an added 2 Miles at the beginning - whilst very picturesque, it was definitely one of the toughest halfs I’ve done despite being billed as “flat”. I was indebted that day to Kimmy running some miles with me (I remember her asking me before the race if the calf blew up what would I do about Bournemouth and I said I’d be doing it regardless but deep down I think I knew that race was make or break). I was also grateful to Angela dragging me up the hill at the end. I remember speaking to my sister after the race feeling totally wiped out and she said “you will ask yourself how you will do another 10 Miles on top but next time you run your legs will feel stronger”- they did, the following week I did 18 Miles where I was grateful to Christine Dixon running the Battersea 10k summer league with me to finish off my 18 miler where after 16 again my legs virtually gave up but she kept me going. 

Following Summer League came the training defining 20 miler which started off from Hounslow, built in Gunnersbury Parkrun and then finished with the West Walk 10k - many people got me round the course that day and in particular my sis running it with me and Olivia and Michelle kindly stalling their own run to get me up the last hill rep - James and Che’s continued cheer and water supply also played a big part.

That month essentially defined my training prep and gave me the self belief that I would not be denied and would complete the marathon.

However there were still tests and bumps in the road - I picked up a foot injury and couldn’t compete in one of my favourite 10k’s in my hometown two weeks later. At one point I told Jesal I didn’t care about pacing and just wanted to run the marathon time at whatever time I did. However despite a moment of indiscipline doing a tempo run rather than a recovery run where I tweaked my calf, September was the month of pacing where I really nailed my times for marathon and instilled the belief I could run the time I wanted: 4.30.

So after a mentally exhausting taper where my brain felt shattered and a reluctance to run I had a relaxing final week prepping for the big run.

The Race

Race day arrived although I did clock 10 miles walking round Bournemouth the day before which probably wasn’t ideal prep and I had a sore left ankle by the end of it although come race day this had subsided.

In terms of the race I’d had grave concerns over the 10am start time particularly given the weather forecast had been showing sun all week, however when we arrived to the start line the overcast conditions looked perfect - little did we know Bournemouth had many personalities when it came to weather depending where you were.

I’d agreed long ago that I’d run with Hayley as we both wanted to do 10min miles so we took our place in the start pen and at that point the sun appeared- half joking with the marshal I said we needed him to get rid of it, to which the woman next to me responded- “oh no, we want it to be sunny” to which I retorted “no we don’t”; anyhow we set off and the heat was noticeable from the get go, given the easy pace we were taking we shouldn’t have even been breaking sweat but it was dropping off us by the bucket load; that’s said the first 8 Miles seemed to fly by and we’d flown up the first hill into the cliffs and everything was going smoothly or so I thought aside from the fact I’d needed the toilet since we’d set off, anyhow whilst I’ve run a few races feeling like that and performed well perhaps because my focus has been on needing the toilet rather than my mind thinking about anything else race or otherwise. However whilst I’d managed many races feeling like that there was no way I could last another three hours feeling like that so when I got the opportunity I went to the toilet before catching Hayley up, she’d been struggling with illness the day before but had felt fine before the race and whilst at a couple of points I thought she was struggling, she said she fine and credit it to her had kept pace; however shortly after me she too took a comfort break, I’d urged her too as I’d said for me I felt a lot better for it. So we partied ways around mile 9 and whilst I expected her to catch me up unfortunately she didn’t. For me though, at this point I was starting to feel really strong, feeding off the energy of the crowd and having to reign myself in not to up the pace.

Anyhow the key turning point was when we dropped down onto the promenade, running along the seafront - the heat was an absolute killer and I felt like I was being nailed to the beach huts by it; similar to being nailed to the wall by the sun outside Osterley Park on the summer 10k, it was brutal and at this point I knew I was in trouble and could feel my legs starting to cramp up and I decided I needed to try and take evasive action so I threw the gel strategy out of the window and took one two miles ahead of schedule and took every bit of sugar I could lay my hands on, unfortunately for me - I was clearly dehydrating and there wasn’t a water station for another 3/4 miles.

By mile 12, I could feel the pace and my intended time goal slipping away and not just by seconds but minutes and at this point my head started to drop, I saw some family friends at that point but I was in a bad way and quite disenchanted with it all asking myself how on earth I’d get through the next 14.2 miles. Anyhow I pushed on trying to keep to 11min miles but visibly struggling. That’s when a big turning point came in the race, seeing Carlo at Mile 14 on Boscombe Pier gave me the unexpected lift I needed and coming back through the pier I started to steel myself and tell myself I could get through it. However the pace was starting to suffer considerably and I was down to 12min miles and by this point I pretty much knew my time was gone, being completely truthful I knew it was gone by mile 12 as despite timing wise still being on track I knew my body wouldn’t sustain the pace I needed to in order to achieve my goal, the main positive by mile 16 was that I knew regardless of time I would complete the race but what came next was a massive physical and mental challenge... 

As I looped round Bournemouth Pier my eyes locked onto what I can only describe as the biggest hill I’ve ever seen or at least that’s what it felt like and my mind just went “oh no”- I had a similar feeling to looking at a giant rollercoaster at a theme park and not wanting to go on it, the only bonus with that is that the rides are usually over in seconds and it’s optional unlike the hill. The added sub dynamic was that someone had the bright idea to map the course so you ran through the finish line so on the left the sub 3hr finishers were coming home whereas the poor, unfortunate slower runners were through the finish line and up and round for a jolly up the hill... I ran it to the top, despite one bloke helpfully commenting “you were well ahead of my wife beforehand, what’s happened?” as he came down the hill, sometimes spectators say the most unhelpful things - I don’t hold it against him as I don’t think they understand the mental detriment it does to you.

Anyhow I got to the top but I’d completely blown a gasket - that mile took me 13mins but the damage it had done to the body in the heat was irreparable and the next three miles took 15mins; the only thing that kept me going was that I knew my old man was at Mile 20 and he’d see me home, I also ran into Peter Mizzi’s friend Tony at Mile 19 and he gave me a welcome lift.

Anyhow I got to Mile 20 and seeing my folks gave me a welcome lift and I knew I’d get home; I picked up the pace momentarily and ran a 13.50 Mile- nothing fantastic but an improvement nonetheless but I couldn’t sustain it and the pace dipped again, sadly the last 5 Miles off the race is you running out to Sandbanks whilst those on their way home are hitting mile 25 in the opposite direction.

Anyhow I just focused on getting to the turn at mile 23 which seemed to take forever and at that point the customary “you’ve only got a parkrun to go” was exclaimed by a marshal, it’s little comfort when you know it’s probably going to take you double the time you usually do a parkrun in 😂.

Anyhow I just focused on finishing helpfully pushed on by the old man albeit with the occasional “pick your feet up son” bellowed at me, I wasn’t dragging them on purpose😂

What seems like an eternity later I arrived towards the finishing barriers and still managed a customary sprint finish and I wasn’t allowed to keel over as the funnel managers quickly moved you along to get your medal etc - a great feeling.

I have to hand it to Bournemouth, the organisation and spectator support was awesome although the start time was less than ideal and a big gap in water stations along the seafront post 10 Miles was tough. That’s said the festival is great and offers something for everyone, mine and my friends family contingent had runners in the 1k, 5k, 10k and mara so it really does cater for all with a half sandwiched in too and despite initial concern it could be a poor generic medal it isn’t.

The course itself whilst quite a bit of up and down was enjoyable but the killer was the hill at 17 so for me if I ran there again I could only see myself doing the half.

In terms of marathon’s I’ll definitely do another but perhaps not next year unless I get into London through the club ballot as I worry my calf could struggle again so a lot of strength work for that is needed as training wise whilst not perfect on the whole I got the miles in and had a fair amount of hill training. Regardless, of the time I’m happy to join the 1% and be classed as a marathon runner so I’ll take that for now although next time I hope to not be on my feet as long as it’s a killer!

Thanks for all your support and well done to all other runners over the weekend. The one thing I’ve learnt from my marathon experience is to respect it - regardless of training and prep anything can happen on race day so it’s important not to apply too much pressure to yourself!

Birthday Quiz 2017!

This year's Big Birthday Quiz will be on Saturday 21st October from 7pm, in the big back room at the New Inn. 

No need to buy a ticket before you turn up for this one, but there are a few little guidelines to bear in mind:

• You can arrange who you're going to be on a team with ahead of the night but keep the teams to about 6 or 7 people please. 
• Each team pays £2 per person to enter on the night. 
• Quizmaster's ruling is final. No substitutions, exchanges or refunds...and no peeking at the table next to you! 
• Raffle tickets are on sale in the kit shop and will also be available on the night. You can buy raffle tickets online even if you can't make the party, and all the proceeds go to charity so you should definitely buy tickets! 

As we'll be in our usual home from home for this event the food and drink situation will be basically like a bigger version of the monthly social - everyone gets what they want when they want it themselves according to hunger and thirst!  

As a side show to the quizzing action we are once again incorporating the annual Great Eagles Bake Off into the quiz night, so please dust off your rolling pins, get those aprons on and impress us. Prize for the winning entry...! 

Huge Flock of Eagles to Soar Around 2017 Ealing Half Marathon

Over 270 members of local running club Ealing Eagles will be running in the Ealing Half Marathon this Sunday, 24 September.

The award winning Ealing Half Marathon is a not-for-profit Community Interest Company, and aims to inspire people in the borough and beyond to get more active.

Some 90 Eagles took part in the inaugural event back in 2012 and the numbers have increased every year since. A staggering 220 Eagles ran in the 2016 and several members of the club are on the list of ‘ever presents’ who have run all five Ealing Half Marathons to-date.

Ealing Eagles Running Club partnered with the Ealing Half team to put on a series of training sessions for the general public in the weeks leading up to the race.  The training was designed to get runners familiar with the route and it’s famous ‘undulations’ so they can take on the 13.1 mile course with confidence on the big day.

This year once again hundreds of Ealing Eagles will take part in the race either as runners or volunteers as they enjoy the biggest day in the West London running calendar.

Chair Thom Martini commented: ‘The Ealing Half Marathon is a truly special event to our club. It’s the biggest race of the year for a lot of our members and many local runners started running or joined the Ealing Eagles as a direct result of this popular half marathon being right on our doorstep. We’re proud and privileged to be part of the race again in such big numbers this year and we wish the best of luck to everyone running on Sunday’.