The next step after 5k (also known as Improvers) January to April 2019

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

Want to maintain your running or even to run further and faster?

Improvers will aim to progress Eagles from running 5.5k to running 10k (or to keep running at around 5 to 7k) and to provide an introduction to hills and speed work.

It is difficult to write a generic training plan because people will have done different amounts of running and have different availabilities. Here are some useful tips

·        Start where you are and increase the amount / intensity of the running gradually.

·        Listen to your body - if you are tired or have a niggle, then rest or reduce the amount of running.

·        If you have time, it is good to progress to running three times a week with a rest day in between.

·        Try to include some strength work - squats, lunges etc  - or other cross-training to reduce the risk of injury – this will be included in the Monday 10am sessions for daytime Improvers while evening Improvers will be offered hill sprints on Wednesdays 16 and 23 January at 7.30pm

·        If you are aiming to increase your distance, the most important training run is the "long run"

o   evening progression using club runs is 6k, 7.5k and then 10k on a Saturday

o   daytime progression using runs around the beginners session on Thursdays at 10am has more flexibility to do a gradual increase

o   guidance for progression is to stay at the 5.5k level for January, increase to 7k at the end of February and progress to 10k around 23 March

·        It is also good to do some sort of speed or hills session - shorter distance but higher intensity.

·        The third run could be parkrun - not as long as your long run but possibly run slightly faster.

·        "Drop-down" weeks in which you reduce the amount of running are a good idea.

·        The list of club training options is precisely that – so don’t try to do everything

o   choose from the available list

o   or do your own thing, on your own or with other people.

·        Daytime runners can do Mon 10am, Thu morning (exact arrangements depending on whether or not you want to be involved with beginners) and parkrun, with the option of a weekend run to try out 10k near the end of the programme

·        Evening runners can do Mon 7.30pm, parkrun and ONE of Wed evening (exact arrangements depending on whether or not you want to be involved with beginners) OR Thursday 7.30pm hills (unfortunately, new Improvers are probably not yet ready to run on two consecutive days so Wed 7.30pm run cannot be combined with Tuesday track or Thursday hills), with the option of a weekend run to try out 10k near the end of the programme

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 (evening Improvers will be encouraged to start the beginners + club run combination in February so that they can do hill strides for strength in January).

There will be opportunities to discuss options at workshops after a short club run on Monday 7 January – 10am run for daytime runners (with the workshop at FarmW5 at 11am) and 7.30pm club run for evening runners (with the workshop at the Rose & Crown at 8.30pm for 8.45pm). If you can’t make those times or have questions during the programme, please feel free to chat to Wei Hei or other Improvers (past and present) in facebook, at club socials or by email to coaching@ealingeagles.com

Daytime Improver sessions will be on Mondays at 10am (apart from Mondays 18 and 25 February) with a mixture of hills and track (exact arrangements will depend on forecast as it can be frosty at 10am). There will also be options to do another run on Thursdays.

Specific evening Improver sessions will be hill strides on Wednesdays 16 and 23 January at 7.30pm. Because there are so many evening sessions organised for the whole club, there are fewer sessions organised specifically for Improvers.

The target for both daytime and evening Improvers will be to achieve 10k by Saturdays 23 March or 6 April so that you are in a good position to run Ealing Eagles 10k on Saturday 11 May http://www.ealingeagles.com/10k/ or Osterley 10k on Saturday 15 June https://osterleypark10k.co.uk/  

If you are on facebook and want a forum to discuss topics at a suitable level for you, from training plans to diet, from strategy to the best clothing and also to arrange training runs with others, please join the Improvers facebook group

Ministry of Silly Hats by Angela Duff

I’m a big fan of silly hats. Especially at Christmas. Earlier in the week I’d shared a gallery of several silly hats I’d bought for the work Christmas drinks (my favourite was the turkey, incidentally) and that morning I’d rooted my much cherished silly red ski hat out for it’s annual outing to the Santa Run. Love a good silly hat.

And here was another silly hat being waved about in front of our faces - four in fact; four golden crowns for the four lucky winners of the club ballot places for the London marathon.

The committee had gone all out this year to ramp up the tension of the ballot draw with a frankly terrifying X Factor style chair line up, complete with a tense heartbeat soundtrack. I felt weirdly nervous, although looking at the top drawer bunch of people I was standing up there with I thought I’d have been happy with any of them getting the places, so the outcome could only be positive whatever happened.

Hayley won the first place; excellent, super pleased for her. Then Massimo, and Chairman Carlo - that’s nice, the two people with maximum points have each got in. Good for them.

Last one. Dave Bone started dancing about in front of us waving the final silly hat.

It’s been a week of silly hats, I thought. Maybe there’s something in that. Maybe, just maybe, there’s one more silly hat coming my way…

And then my name was read out and the crown went on my head and it was happening, I got the final place!

Still slightly in shock and in the glare of the disco lights, we were asked what getting a club pace meant to us. I fluffed it a bit but I’m not sure anyone was really listening much (shame, Abi’s speech in Italian standing in for Massimo sounded pretty articulate to me!), so I’ll tell you again now I’ve had more time for it to sink in.

I joined the Eagles in 2015, after Mr. Duff and I decided we were definitely staying in Ealing and bought our house. I wanted to make some local friends and be a bit more involved in the community. And goodness me, didn’t that happen!

Something club related happens every day for me. Whether it’s just chatting to one of the many mates and genuinely close friends I’ve made in the Eagles, planning a track session, emailing with the coaching team or answering a quick committee related question about the Santa Run or something on the website (I was on the committee for two years, so apologies if getting the place means you’re a bit sick of the sight of me!).

That’s not even to mention the running; since I joined the club I have run 4 marathons and taken half an hour off my half marathon time. I’ve taken part in three editions of the multi day Green Belt Relay, raced the mile a handful of times and have a medal rack so full it’s in danger of bringing the dining room wall down. I’ve been all over the world and run races in Japan, New York, California and various places in Europe.

Quite simply this running club has changed my life, and I’m not the same person as I was before I joined.

I mean, I’ve got less hair for one thing (it’s more aerodynamic, I’m sure...).

So why, if I’ve been doing all this running and racing anyway, did I want to put my name in the hat for a club London ballot place?

Well, although I have learned and improved a lot over the last few year (and the last few marathons!) and I don’t think I’m slow by any means, I’m not exactly lightning fast either. I’m not likely to qualify for a GFA place or a championship place, or to represent the club at something like Welsh Castles, or covering us with glory at a track race. And I know the club is proud of all of us and our individual achievements, however speedy or however steady. All I’m saying is that when I was looking at whether to enter or not I knew in my heart of hearts that it would be very special to represent the club in a sort of official capacity, and that I would be thrilled to be lucky enough to get one of the ballot places because I have nothing but love for the Eagles and what the club stands for.

I am thrilled. I’m absolutely delighted. There’s a very long way to go before we get to the big day, and the old advice to not wish for something more than you work for it is very much on my mind. But the thought of racing London in club colours makes me so proud already that come race day I’m not sure what I’ll do with myself.

Whatever happens between now and then, I promise that I will do my very best to make sure I don’t let the club down!

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Uxbridge Race Report - December 1st 2018

Some time in November I was encouraged to take part in the Uxbridge Met League fixture.  Adjectives such as “fun” and “enjoyable” were thrown around as captain Santry coerced the men who had a) never done XC before; or b) had forgotten exactly how brutal it is, to take part.  And so on 1 December a huge field (or flock I suppose) of Eagles descended on the world renowned Hillingdon Athletics Stadium ready to take on the infamous “ski slope” and the raging river/stream/brook (delete as you feel appropriate) that this fixture offers.

As advertised, at “not before 1.55pm” an elderly lady slowly reached into a backpack and removed a gun which was briefly pointed in our direction.  Luckily it turned out to be a starting pistol and the ladies tore off through the rain, wind and mud to be the first of the club to take on this course.  We men meanwhile stayed wrapped up and slightly smug as we briefly forgot we still had to do this. The start resembled not so much a race as an all out charge as the ladies jostled for position and swiftly disappeared into the next field never to be seen again (well not for a little while anyway).  The course was to take in a couple of deceptively easy looking hills before descending to the bottom of the ski slope at which point spikes seemed inappropriate and crampons would have been preferable.

As the ladies emerged towards the river they were met by inspirational cheers of encouragement from a selection of the men’s team (who were also filming the crossing in case of any amusing incidents) before the charge (or in some cases queue) to ford.  Shortly after, the rest of the men’s teams smiles started to fade as the ladies tore towards the finish line very wet, muddy and exhausted and reality of the task at hand set in.

And so, with my anxiety levels increasing following some feedback on the course including such words as “tough”, “muddy” and “brutal”, I lined up with the rest of the men’s team as the elderly lady once again reached into her bag in slow motion for the starting pistol.  The gun went off and I got caught up in the initial excitement, running at a pace I knew I had to drop, despite a sea of other men still overtaking (a theme that would sadly continue for the entire race). We too attacked the first hills as John, Jose, Laurence and Oliver disappeared into the distance, not to be seen again.  As my lungs burnt and my heart threatened to explode I looked at my watch to see how many miles we’d covered. 5? 10? 15? Apparently only 1.3. Still a way to go. Spikes scratching on the gravelly ski slope I briefly made some places only to see those I had overtaken tear past me on the muddy descent. Knowledge of where I was on the course disappeared as my focus turned to purely being able to continue, eventually emerging at the raging torrent (I’m sure it had got much deeper by the time the men got there).  A fairly comfortable crossing (the only part that was comfortable) made me happy I’d invested in spikes this year rather than running in road shoes. It would only be later in the day that I realised we had been filmed by Linney and therefore should have watched our language. Shortly after we were all reminded that this was in fact a 2 lap course and off we went again. Another ascent of the ski slope (briefly worrying about altitude sickness) and another attack on the river followed and we finally emerged towards the finish line.  With a usual good sprint finish my brain sent the message to my legs to do what they always do. Unfortunately they were not in agreement and slowed down in protest. Somehow the finish line was achieved and the race was over. My ever-loving wife rushed to meet me and proceeded to make me feel better, consoling me with comments such as “where were you?” and “I thought you’d stopped”.

The customary cool down was begun with us blindly following Sam who had clearly decided that he was not enjoying his shoes being dry any more and so back through the river we went.  Battered and bruised (one of our number had been savagely attacked by a bridge mid race) we stumbled off to the Fig Tree for some well earned beers.

I remember finishing and promising never again, however as I write this now I’m already feeling like me and that course have unfinished business.  I’ll be back…

For those of you who have not done this course or even any XC here are some inspiring reviews from some of the team:


Wei – “Great fun today! Love the river crossing and great fun.  Lots of support. Next time don’t trip!”

Carlo – “Great race, hard but great fun!”

Tom – “After much nagging from Keiran, I finally turned up for a Met League fixture.  I can thoroughly recommend it, although compared to watching Spurs (the reason for previous absences) it’s not quite there”

James – “Think I need swimming lessons after the river.  Hard run but fun!”

Anne – “Great day for a swim”

Jess – “Now THAT’S cross country!  Not sure what I enjoyed more – running through the river or laughing at all the men falling over in it after.  Brutal.”

Hayley – “There was a young lady who swallowed a fly…  and then she vommed”

Fiona – “Loved that so much, but the queue for the river was a bit slow!  I’ll try to be less pathetic in future (please refer to the FB video for Fiona’s dainty entrance into the river)”

Oliver – “Got a stitch”

Cam – “Great creek!”

Abi – “That fucking river crossing!!”

Sophie – “Fave XC course!  Water feature rocks!!”

Simon – “That was a proper x-country!  Loved it”

Colin – “I’ve done a few XC in my time.  Never before been required to ford a river.  I have gained a life skill”

Laurence – “Great river crossing.  Best race of the season. Best moment was all the lads going through the river on cool down”

Jo – “I can die happy now I’ve done my first XC with a river crossing.  Challenging but exciting race and the sun came out!”

Matt – “Why?  Never again (until next year)”


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NEW: Midpack Group

Eagles Midpack Group


Eagles Midpack is a new training group for the club, along the same lines as the Improvers group but with the goal to provide support for those runners in the club who are aiming to break or return to times of or around the following targets:

5k 25 minutes
10k 50 to 55 minutes
Half Marathon Around 2 hours
Marathon Around 4 hours

These times are not intended to be rigid; ie someone wanting to achieve a 4:15 marathon or a 1:55 - 2:05 half would also find the group useful, however they are offered as a guide to help club members decide whether this group would be appropriate or useful for them. It should also be understood that you do not need to be aiming for all of these targets to be part of the group (not everyone wants to run all of the distances!).The group will be led via a closed club Facebook group by Angela Duff, a recently qualified CiRF and active club member. The group aims to fill the gap between the beginners and improvers groups and the runners at the faster end of the club.

Effectively what we’re saying is we might not be quite fast enough to qualify for Welsh Castles but that doesn’t mean we don’t want to get faster!

The group page will supply shared plans for training for a 5k, 10k, half and full marathons. The training plans will be aimed at club champs races (ie Serpies 10k and Fleet Half) but will not be dated so members of the group can use them for any race. The first plan to be made available will be an 8 week 10k plan and will be issued ahead of 12th November, which is 8 weeks before the Serpies 10k. Other plans will follow, and tips regarding strength and flexibility work and nutrition will also be presented.

The group will act as a supportive forum for the runners working towards these targets and regular tips, articles, and encouragement will be posted to the Facebook group. Coached sessions will be delivered as part of the group (these will also be made accessible to all members of the club as usual) and we expect that members of the group will find it helpful in discovering new running buddies at their pace.

We’re really excited about this new group and hope it will be helpful to plenty of Eagles.

Look out for the Facebook group launching during the week of 5th November - you’ll be asked a few simple questions before access is granted to make sure you’re in the right place for us to help you get the most out of your running!

Claybury Met League XC - 13 October 2018

By Roisin Hogan

My first race with the Eagles and I'm tasked with writing a report – I never signed up for homework but here we go…

Eagles old and new made their way to Claybury Park for the first fixture in the XC Met League on 13 October 2018.

Whilst everyone packed trail shoes, gloves, long socks and the like, no one thought to check the weather forecast where sun cream, sunglasses and sangria would have been more appropriate.

As a new joiner to the Eagles and to the XC Met League, I was amazed to see such a great turnout. The juniors were finishing up as we arrived with the ladies race up first.

I can't say I was prepared but it was clear a lot of the ladies were. We set off (some quicker than others) but the bottleneck start slowed the majority down. I also hear one lady took a tumble with several runners following behind – thank goodness the majority weren’t wearing trail/spike shoes! Not the first calamity of the day!

The ladies had a slightly shorter route than the men which started with a short loop followed by two full laps of the park. It was an unseasonably hot day with very little shade. A Serpie runner collapsed part way through but with prompt medical assistance provided she was released later that same day.  

Ruth Dixon was clapped and cheered by all as she made it over the finish line with Melissah Gibson alongside for support.

Some also made it over the line lighter than when they started…Rebecca Jackson witnessed a girl caught short mid run!

The start to the men's race was slightly delayed but I believe this gave them an unfair advantage as the midday sun had well and truly passed by the time they set off.

The men's route consisted of a lot of testosterone, sweat and three full laps of the park or some will claim four laps including Kieran's warm down.

Safe to say everyone was well and truly dehydrated by this point and so to the pub we went.

Heatwave permitting, I'll be there for the next fixture!

Shout outs to:

Kieran and Charlotte as XC captains for organising a great event

Charlotte and Sam as paparazzi (best photo award goes to Hayley)

Simon for baking a delicious cake

Ed for dragging me along

The club for providing nibbles at the pub

Following a couple pints, a few words from those that took part:

Hayley: “today I learned that if you get a stitch on the left and then right, they sometimes combine to make a super stitch!”

Jess: “Ask me again when there's mud”

Abi: “Erm what was that sun all about? Makes the beer taste better though”

Rebecca: “you know it’s a tough race when the girl in front of you is wetting herself mid run.”

Ruth: “First time at XC and I'll definitely be back. Feeling very proud of myself and all the awesome eagles. Thanks for the standing ovation at the end – one to remember.”

Charlotte W: “I couldn’t wait for it to be over!”

Jen W: "My comeback race – hot and hilly and my lungs really hurt (and almost 4 minutes slower than last time) but I loved it!"

Claire: "I've remembered why I don’t do cross country" bit destroyed by the hills and the terrain but a beautiful park and a great team effort"

Liz: "loved the course but lack of mud a downside"

Kimmy F: "(1) liked that more than expected, (2) 2 non eagles fell ill due to ridiculous heat, (3) no mile markers and (4) feel inspired to train"

Sam: "that was hard, I don’t like it"

Mark: "first cross country and loved it! Failed to take Kieran's advice about sprinting the start but perversely enjoyed the hill passes"

Simon: "First cross country for a long time. Don’t like heat or hills! But worth it for the beers after"

Neil: "I'm not around much but XC is the biggest event in the season. Great eagles turnout and effort"

Jose: "I couldn’t wait to run this race and as usual the feeling at the end is great. Only in a XC race like this you get to see so many good runners and approaches to run the race (whether it is a crazy Ricardo sprint at the start or a strong runner like John or a patient runner like Ewan). Welcome again to XC"

Nigel: "Easy……"

Ed: “World's longest warm down thanks to Kieran. The hot new eagle made up for it”

Rob W: "I respected the hills but they didn’t beat me. Job done!"

Adam W: "didn’t see Ronnie this time round. Disappointing ;)"

Tim W: "it's not supposed to be as hot as this when you do XC. Where were the water stations?"

John F: “It's back! XC is our winter bread and butter and we need good turn outs for very fixture! Be there or be square! Good turn out today on such a warm afternoon! Let keep this up. Really testing course but lots of hill work recently paid off. Felt strong on the third loop and overtook lots of knackered runners. Punishing, testing, unrelenting XC…just as it should be. Bring on the mud all the same…”

Tom W: “First XC race. Can only be uphill from here!”

Greg: “Never again…until Welwyn.”

Kieran: “Again it’s the most testosterone filled start to any race in the world – love it.”

Laurence: “I hate Claybury. Brutal hill but ready for the rest of the season.”

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.”

Bernard: “Didn’t bring my A game today! Clearly the heat played a part. Hilly and dry as per usual. Glad to be running XC again”

James: "tough hill, but nice to have Claybury as first XC with eagles"


RNR 2018

Over the last five years, many of us have been lucky enough to take part in the wonderful Welsh Castles Relay. But one of the great things about the Eagles is that there are always people who ask “what next?”. One night, Kieran Santry and Paul Thomas did just that and came up with the Round Norfolk Relay: A 198 mile race around the border of Norfolk, run as a non-stop 17 stage relay. Held since 1987, teams submit a predicted finish time which is used as handicap to make sure all teams finish at about the same time on Sunday morning. The event website says it best:

“The race presents not only a tough physical challenge, but also a test of the organisational prowess of a club... The event is much more than just a normal relay for it requires special preparation, planning and support. It is not an event for a club without a spirit of adventure. But the sense of satisfaction and achievement after completing the race is simply second to none.”

Now the Eagles have never lacked a spirit of adventure, organisational ability or supporters. Which is how a stunningly attractive 17 member team and an even more attractive 5 strong support crew found themselves in the dark in 3 small boats on the River Bure headed (where else) to the pub. We spent the night in our HQ, an amazing riverside house and boat, courtesy of Tom Green and Jon Duncanson (thanks!). There we were each issued with personalised timetables for the weekend by the man with a PhD in logistics (plus an MA in photography a BSc in sleep deprivation), Paul Thomas, before heading to the start in Kings Lynn.

As we’d submitted a relatively quick predicted finish time, our allocated start time was quite reasonable at 10am. alongside the very friendly Fenland Runners who, it turns out, love to be called the Finland Runners. The nature of the event meant that the two teams and the St Edmunds Pacers spent the daylight hours battling each other for position before the field concertinaed during the long, lonely night stages. Two minibuses and two cars shuttled back and forth, dropping off runners, support cyclist, two timekeepers and some increasingly bleary eyed cheer squad members. Runners have a cyclist with them on all the road stages, and at night you are also tailed by one of the support vehicles.

We finished in an impressive 10th place in 23:17:19, 20 minutes ahead of our target time. We were second in the mixed category, won the prize for the best new team and Rebecca won her stage. But this wasn’t about times and positions, it was about spending an amazing weekend with the best running club on the planet.

I’ll leave each of the runners to report on their own stages, but first I must doff my cap to the heroes of the weekend: The event organisers and marshalls; our support crew Heidi, Henry, Bob, Andrea and Paul Thomas; fellow organisers Tom G, Ewan and Olivia; and, of course, Captain Fantastic Kieran. Thanks to their hard work over several months we all made it around in one piece, no one got lost on the lightly marked stages and we all had a total blast.

Roll on RNR 2019!

10.00 am: Stage 1 Laurence Elliott, King’s Lynn to Hunstanton (16.32miles, 1:56:14)

The time had come for the relay to begin, all that was needed now was the baton to get on its way with the other 60 teams. The start consisting of me, the Fenland runner (our closest in the mixed category), and … that’s it. To put it simply, staggered starts are boring for the first few stages.

And like that we’re underway, support cyclists in tow and a baton that isn’t stopping for nearly 24 hours. The first few miles roll away effortlessly, a fumbled bottle handover but now we’re on top of it. Then a hill 5 miles in, the one-bit I could not recce the week before, and it feels like a big one, it isn’t but I question how the next 12 miles are going to be. Just a couple miles after its goodbye to the bikes I’m running alone up gravel lanes with glimpses of my faster fellow starter in the distance.

After a brief foray over some grass the shingle and sand begins, no more solid ground for 5 miles. Mile 10 rolls round and the first friendly faces, or any faces, for nearly 30mins. Ben and Andy bundle fuel into my hands, it’s getting hot now, really hot. All I can picture is the deep sand I need to run through, I clock my third fastest HM time just before it. Then the inevitable, I plough into the sand and my legs just turn to lead. But it’s just one long parkrun to go… it’s just dodging dogs, prams, a duck boat, and then up the cliff face. There finally I see Ewan and Andy, they assure me I’m nearly there. I wipe the sweat off the baton, hand it to Jon and off he goes with the same eagerness that I’ll see at the start of every stage.


11.56 am: Stage 2 Jon Duncanson, Hunstanton to Burnham Overy. (14.06 miles, 1:39:14)

Privileged to be on a team of high quality Eagles, the nerves before the multi-terrain 2nd stage we’re keenly felt. Stage two’s start is overlooked by a lighthouse and a beautiful view of Hunstanton beach, the sun was shining and the glorious North Norfolk coastal path beckoned...but this was a race and, unlike on my recce, any appreciation of the scenery was quickly put to one side, this was about keeping end up my for the team.

Lawrence handed over the baton and I was off straight into a 1.5m section of sand dunes before finding a firmer footing on the coastal path, phew. The excitement of the event spurred a fairly ambitious pace through section one but running an early stage of this handicapped event meant it was unlike any race I’ve done, there were no other runners or support to be seen! Fortunately section two saw me hit road for 4 miles where the Eagles were on hand in max noise cheer squad mode. Olivia flanked me on the bike, all my needs were covered, the Mo treatment was quite the treat! The road section saw me push on nicely to Brancaster, where the coast path once again awaited. That’s where it got tough, running solo with the ambitious pace I’d set earlier in the stage waning. It was a question of trying to stick with it, getting the job done and willing on the sight of the windmill at Burnham Overy. 1k from the changeover was the welcome sight of the bikes who picked me up and trailed me to the end. Over to Ben to keep the baton moving. For me, I loved all aspects of the event and, despite being disappointed not to manage my run better, I was happy to get through the stage ahead of schedule and without a wrong turn.

1.35 pm: Stage 3 Ben Cale, Burnham Overy to Wells (5.76 miles, 41:19)

A beautiful course with no road sections but also no bikes allowed so you are running very much on your own at this stage. I had a 10 minute deficit to Team Fenland in front so knew it was very unlikely I'd be catching anyone. First mile consisted of flat hard-packed dirt that formed the wall of the estuary, busy with walkers but with enough space to easily get past as long as you warned them you were approaching. This turned into a short section of boardwalk where you dip down into a proper dune before a short loose sand climb revealed the beach quite a way below. On the beach it quickly became obvious that running on the sand exposed by the low tide was the firmest and therefore most efficient course although negated slightly by the rills left behind by the waves that made it feel rather odd underfoot. High tide would have made this section miserable!

The exit from the beach was thankfully marshalled as this was the one bit I was worried about missing. To leave the beach involved ascending a rather large dune that sapped all momentum and was no quicker to run than it was to walk up. Once over you twist through the dunes before a gradual climb into pine woodland away from the shore.

The last section was an evil little bit involving a much busier section of path that ran alongside a car park, before running around a cafe and up a vicious final climb onto a concrete sea wall. Round a tough 90 degree bend before a final 30m sprint to the handover point. By the end, I was not far off the pace for a 10k PB and I'd clawed back 5 minutes on the team in front and beaten my target by just under two minutes so my job was done.


14.16 pm Stage 4 Harriet Irving, Wells-Next-The-Sea to Cley-Next-The-Sea (11.14 miles, 1:26:55)

With the voice of Captain Santry telling me that I must know my route echoing in my mind I set off from the beach Wells-Next-The-Sea down the broadwalk to the town. Had I learnt my route well enough? Probably not. So I was relying on my watch and phone to direct me over the next 11 Miles. The Captain’s voice was still ringing in my ears, but this time he was actually there on his bike, warning leisurely strollers of my approach. After navigating the busy town, I headed out over winding trails along the beautiful north Norfolk coast, with the sea somewhere to my left. For the most part the flat, well-trodden paths were easy to follow. A couple of junctions and a few “private land” signs meant consulting the map but I thankfully didn’t stray too far. Twice cheering groups of Eagles were able to get on to the route and spur me on, which was most welcome given that I didn’t see a single other runner for the entirety of the stage. With a couple of miles to go I was rejoined by the cycling Captain as I picked up the road into Cley-Next-The-Sea before the final stretch back on the coastal path out to the beach. As I started my sprint to hand over to Tom G, I sunk into the shingle. The glorious sprint finish wasn’t meant to be. At least I didn’t have to run four miles on that shingle though.


15.43 pm Stage 5 Tom Green, Cley to Cromer (10.81 miles, 1:14:01)

Stage 5 is considered one of the three toughest stages in the race (along with 1 and 12) - due to its mix of shingle and un-Norfolk-like hills - not that I knew when I put my name down for it. So it was a shock when I did my recce and found I was losing two minutes/mile over the shingle - which resulted in my predicted time being revised up by 5 minutes.

The only ray of light was that the course did offer some choice over which route to take along the beach. On the day, the word was that increasingly, as the tide was going out, runners were heading straight down to the shoreline for the firmer sand, rather than the traditionally favoured meandering route along the top of the beach which offers some respite from the worst of the shingle.

Taking the baton from Harriet, I headed straight for the shoreline. I was pleased to find that the sand was indeed quite firm, that the slope towards the water wasn’t too steep, and there weren’t too many rocks to avoid. I settled into a rhythm tracking 30s per mile faster than planned.

I pushed on, taking more seconds off my planned pace, until the 4th mile, where increasingly the shingle was running in waves all the way to the sea. Rather than cut back up the beach in search of firmer ground on the coastal path, I decided to stick with it. I’d worked out that by running on the sand while the waves were out, I could minimise the amount of time I spent on the shingle when I was driven up the beach by the waves.

I was relieved to see Heidi, Henry and Olivia on hand with water at 4 miles. The 100m uphill dash on deep shingle to reach them and then the cliffs was the hardest of the race, but I was elated to see I was 4 minutes up on my target split as I hit the firm coast path.

The rest of the race passed in a blur as I realised that not only was I well ahead of target, I had loads more in my legs and could continue to eat away at my predicted time.

I knew I was gaining on the runners ahead of me as their supporters were still on the course as I came through Sheringham. As I hit the final mile I picked up Laurence as my support bike, and immediately saw a runner ahead. I passed him before the final turn, which took us across an open field to the finish. Now I could see the runner from Fenland. I pushed as hard as I could for the finish, but he was too far ahead to close down - coming in about 40 seconds ahead. But it was a great feeling to have got us in touch with that team, made our first overtake of the race, and taken 10 minutes off my predicted time. This was a race I will never forget!

16.57 pm: Stage 6 Hayley Kandt, Cromer to Mundesley (7.90 miles, 59:47)
What an amazing event with even more amazing teammates!  Going into this race I had 2 fears: 1. Not letting the team down, and 2. Seeing an opponent and having to race head to head. You can imagine my fear when Tom Green sped round the corner, nearly 10 minutes ahead of schedule and directly on the tail of our main competition!  It was up to me now!

So off I went, down onto the boardwalk (far too fast) and within a stone’s throw of the other runner.  I’m sure Eagles on the later stages will tell you the same – there’s something inherently animalistic about chasing someone down!  After watching the Fenland runner struggle to tackle a hill I knew this race was mine to take. By the end of the 2 mile off road section, I had caught her – just in time to see our cheering teams and meet up with our cyclists. The next 6 miles were some of the best I have ever raced.  With Laurence on my tail encouraging me and keeping tabs on the other runner, all I had to do was run! A summer of Canadian trail running had paid off and I was able to run those hills like they were flats. And 59 minutes and 47 seconds after finishing I handed off to Michelle and was done… a whopping 3 minutes faster than my projected time, and with a 10k PB stuck somewhere in the stage!

17.57 pm: Stage 7 Michelle Tanner, Mundesley to Lessingham (9.24 miles, 1:09:58)

Nerves were rising pre-race, but with a cute dog waiting patiently at the start line, I managed to distract myself from getting too nervous. Before I knew it Hayley came flying around the corner and then I was off. With an amazing downhill to start and the adrenaline of it being my turn with the baton, I got to the bottom of the hill and thought, uh oh this is faster than my 10k pace but 3 miles longer in distance! As someone known for going off too fast and blowing up there was a quick panic, then some uphill kicked in I managed to find some decent pace that I have not been able to do continuously since before my marathon disaster earlier this year, so tactics became, try to hang on as long as I can. Towards the end it all became about counting down the distance left. My amazing bike support Bob seemed to understand this giving me the occasional update on distance left, between us we agreed a regular countdown and then before I knew it, it was over and the end was in sight. From there I tried to just reach the end as fast as I could, in the panic of getting to the end, the fading light and hi vis everywhere I couldn’t see Natalie! Poor girl had to start her stage with me practically running straight into her!

*** Support crew interlude! ***

Bob Sharpe (support crew)

Up early on Friday with over 400 miles ahead of us in my Suzuki SUV – it’s not a Jeep! At first a grand tour of Ealing picking up vans and stragglers – Paul, Ewan and Heidi. We made a rendezvous with Henry at Thetford to recce stages 12 to 9 backwards…to add to the stages we’d done the week before. No mean feat but definitely worth seeing them in daylight.

As a Yachtmaster sailor I’ve always fancied a trip on the Broads… I didn’t realise that meant from my car to the house… buy hey ho, I was soon ferrying the rag tag eagle refugees to the restaurant and back… great fun and thanks to Jon and Tom for trusting me at the helm.

Heidi and I finally got to sleep after our giggling fits. It was like being at teenage camp again. At King’s Lynn I was greeted by my old friend Sue who lives nearby who wanted to let us know we were all stark raving mad. Then we’re off and speeding along to the various bike pick up and drop off points. What a wonderful experience seeing so many Eagles pulling together and a testament to Paul for his amazing spreadsheet that everyone was at the right place at the right time and knew what they were doing. I still can’t get out of my head Andrea shouting “Hundescheiße“ every time we stepped near a coast path.

After what seemed forever I realised it was only 3pm! Still another 18 hours to go! No one in the car thanked me for continually updating them on the time left. After a fiddle with Keiran’s rear… brakes, I found myself pedalling behind Michelle in my lycra shorts far too tight for a man of my age and size. She was quiet as a mouse as she made great progress along stage 7 until about 2km to go when she became a tiger hunting down her finish line prey screaming “how long to go”? plus “Count me down every 100 metres”…. Boy she was on fire. Then back in the car as night fell to stage 9 start. Ewan thought Natalie was to arrive imminently and I’m grateful that in the gloom no one could see the sight of Henry and I sprinting to the start line in front of the windmill.

An hour’s sleep under the stars at midnight in a field of cows and cars. Indelible memories of Tom Easten’s lycra clad cheeks furiously bouncing all the way along his 20 mile route at great speed. And Rebecca’s joyous celebrations as she crossed the finish line.

What a race, what a weekend, what a fab flock of Anglia eagles.

Heidi (timekeeper)

After being on the team for the first WCR I couldn't let the Eagles debut at RNR pass me by!  I'd get FOMO!! Minor problem though in that I don't run much at the moment so the chances of me making the team were slim to none!  I decided to volunteer my services instead, and after some debate it was decided I was responsible enough to be Chief Timekeeper, woohoo!!!

Timekeeping wasn't so hard - press start, press lap 16 times and press stop!  What could possibly go wrong? Other than a malfunctioning timer not too much!  It was great to be at all of the changeovers to see the runners and cyclists finishing or heading off, although as we went through the night and the runners started to bunch up the changeover areas were just complete carnage which made things slightly more interesting!!  It was so bizarre at night to see the convoy of cars and flashing beacons along the race route (although I became slightly obsessed with the style of beacon and whether they were in the right place!) and even google maps couldn't work out what was going on as it told us there was congestion ahead!  Yes, we were causing it!! But we got to fly past all the cars and cheer on our runners so that was good!

I haven't pulled an all nighter for a VERY long time so I'm quite surprised that I made it through the whole thing with only a 40 min nap in the car during Tom E's stage!  If only he ran slower I could've slept for longer!!! But despite the lack of sleep it was a brilliant weekend and it may have even inspired me slightly to get off my arse and dust off the P&D book to see if I can make the cut for next year...  Watch this space...

*** Interlude! ***

19.07 pm: Stage 8 Natalie Noble, Lessingham to Horsey (7.52 miles, 58:29)

I started stage 8 feeling good but very nervous. It was beginning to get dark and the wait to get my head torch on was finally over. Seven and a half miles of Norfolk country road followed, accompanied by the world’s best cyclist/coach (thanks for shouting at me Tom...)! A great run and coming in just under my predicted time was an added bonus. Bring on next year!

20.05 pm: Stage 9 Ewan Fryatt, Horsey to Belton (16.6 miles. 1:43:05)

Between Natalie picking up the baton and handing it to me outside Horsey mill, it had got completely dark. The experience was starting to feel surreal as everyone gathered in a car park in the middle of nowhere - not a street light in sight but hundreds of head torches, bike lights and some flashing beacons in the distance from the vans that had departed and those arriving.

Having never raced a 16.6 miler in the night I didn’t know what to expect or how to pace it, but I picked up the baton and set off hoping to average 6:20 mile (3:55ish k).

One of our vans was immediately behind me to light up the road, and I was ably assisted by my cyclist and our skipper Kieran. It’s only later on that I found out repeatedly that Kieran isn’t that good at cycling far enough in front of me to give him enough time be able to get gels and water out of his bag for me by the time I got level with him. We learned how to do it eventually, and his support was much appreciated.

The stage got eventful about 6 miles in, when we could see the flashing beacons of various teams ahead of us as we started to close in a number of the teams that had started earlier in the day. We learned the drill of runner and cyclist passing on the inside of a long traffic jam, with our van having to safely make its way through the field. The adrenaline boost of overtaking teams led to a couple of faster miles than planned, but I remained fairly sensible. I was aware that beautiful scenery was a stone’s throw away, but I couldn’t see anything except road and flashing lights, concentrating on running as fast as I could without getting run over.

12 miles in came Great Yarmouth - we were a little worried by this section because a) it featured some tricky navigation like underpasses, and b) it was 9.30pm with people outside pubs fueled by alcohol and I was about to run through it all in short shorts, a head torch and high-vis, accompanied by an Irishman on a bike shouting ‘Go faster, go faster’.

After another 4 miles of painful dual carriageway in the middle of nowhere, I could start to sprint as we could see there was a gathering of hundreds of people wearing high vis up ahead. I finished 2 minutes quicker than planned, and I was handed a slice of pizza by the team.  The most bizarre and exhilarating race I’ve done by some margin!


21.48 pm: Stage 10 Andy Guy, Belton to Earsham (18.13 miles, 2:10:03)

A week after a mountain marathon and a return trip to New York, Stage 10 started 10 minutes early thanks to my amazing team mates setting such high standards. Ewan blazed in to sight brandishing the baton. Cannot let them down now. I set off for a long stage to race in the famously flat county of Norfolk. Which isn’t, as it transpires, that flat! Nervous as usual pre-race I was calmed by Henry, Heidi, Olivia, Laurence and my cycle support Ben; the latter was about to spend over 2 hours with me on a dark and lonely road.

I had been hoping that I’d see the orange lights of support vehicles strung out along the not-

so tricky section of the route described in the instructions as ‘Then continue on road for 16

miles’. This would have helped the racer in me drive onwards. However, we saw not one

orange light or other runner (excepting the nutter who sped past me at light speed after

one mile).

The surreal 18 miles felt like chasing ever forward in to a cold black hole. I did discover that

it’s easier to push yourself ever harder when there is a bus load of teammates watching

your every step! The early hills caught up with me slightly in the second half and Ben was a fantastic support in keeping me going. We crashed onwards along the dark road with only our silhouettes for company – the result of the full beam of our support vehicle. Finally, in a blaze of light cast by headtorches and hi-viz vests, the end of the stage came, baton was handed to Olivia and the cold tarmac became a sudden resting place.

Tom E. summed it up best when, from the prone position following his stage (exhaustion

not planking for once) he uttered “I hate these Eagle relay events: it’s not like when you pay

your own race subscription and can ease off if you don’t fancy it. You just have to give it all.

Then more”. Given that running is essentially an individual sport, I’m proud to run with a

club where (i) it appears each member of the RNR team pushed themselves harder than in

solo events; and (ii) five heros gave up their time selflessly to volunteer and work hard in an

event they didn’t compete in.


23.58 pm: Stage 11 Olivia Parker-Scott, Earsham to Scole (12.45 miles, 1:39:12)

12.5 miles on one long straight road at midnight probably wouldn’t be my usual number one choice when it comes to racing however when you get the chance to be part of the first Eagles team to enter a crazy event such as the RNR how could you refuse?! When picking stages I was the first to put my hand up for a night stage as it’s gnarly nature appealed to my sadistic ‘type 2’ running side. As the day wore on I was starting to regret my life choices and fuelled by seaside chips, tons of junk food (nothing new on race day was not honoured) and little rest I wasn’t feeling incredibly confident on the start line. However with the amazing support crew behind me including Ben on his bike and Tom, Paul and Yvette in the van blasting ‘Love Shack’ and ‘Eye Of The Tiger’ it made for a fantastic experience that I’ll remember above so many other events I’ve taken part in!

1.38 am: Stage 12 Tom Easten, Scole to Thetfold (19.67 miles, 1:59:53)

For me, my feelings on the Round Norfolk Relay have come in three distinct phases:

- Months before: “Ooh, this sounds fun! I’ll have to get involved with that. Those night stages look fun.”

- Weeks and days before: “I can’t believe I signed up for this but it’s too late to drop out now,

Dammit.”

- Immediately afterwards: “That was bizarre. Intense, unique and extraordinary. Never done

anything like it and so glad I went.”

First, the event. The first time doing something like this is always something of a prototype, a way of ironing out the kinks in the planning by trial and error. Next year won’t be the same, and that’s a good thing – lessons will have been learned and things will have been improved. The essence of the weekend will remain, though: very intense, very little sleep, eating and drinking where possible [and lots of planking - ed.] and some great times with your clubmates. I’d recommend it to anyone, as long as you’re they type to throw yourself into things and don’t mind wearing the same filthy pants for about 30 hours.

Mine was stage 12, a 19.67-mile, undulating race from Scole to Thetford, mostly on the same ‘A’

road, which gave me a great, level surface to run on, unlike some of my teammates earlier in the relay. I say ‘race’; you’re actually extremely likely to start running on your own, as you go whenever the baton gets to you. Due to the event’s staggered start, you might go large stretches of your stage without seeing another runner. As my stage was in the second half of the relay, I was lucky enough to have some people to try to catch up with and pass, as by that time the race had started to bunch up and there were more runners near each other. Off I went with my support bike and follow car, up the small hill stage 12 starts with, so much the better to stop me racing off too fast. After a few miles, I noticed the first distant, orange glow of another runner’s follow car beacon and the chase was on. That, for me, was how the stage developed: racing as hard as I could, chasing orange beacons whenever I glimpsed them. Racing at that time of the night was a surreal experience, particularly when you start so fatigued. Running through the dark, with orange and white lights flickering around you, and trying to keep your tiring brain focussed is a dreamlike experience. I’m so glad I did it. Unforgettable. Maybe next year I’ll start a bit earlier though…

3.37 am: Stage 13 Tom Irving, Thetford to Feltwell (13.25 miles, 1:29:54)

A half marathon in the middle of the night requires meticulous preparation: Careful planning of meals throughout the day, napping throughout the day, a relaxed build up and a good warm up. As a serious athlete I fuelled up with some lukewarm chips, 15 minutes of dozing in the bus and several panics. Panic one: When about 5 miles from the start of my stage, driver Paul was convinced our van had a puncture. Will we make it to Thetford? Or would I need to run there? We managed to roll up to the start line, piled out of the van and checked out the 4 completely puncture-free tyres. Panic two: where are the van keys? 20 minutes of frantic searching found them in the most unlikely place - the driver’s pocket. Panic three: another 20 minutes in the portaloo queue, regretting my lack of nutrition strategy and desperately hoping Tom Easten wouldn’t arrive too far ahead of schedule. I got to the front of the queue just in time for an extensive 150 metre warm up jog before being handed the baton.

My stage was through the looming Thetford Forest, so apart from the van’s headlights there was total darkness. Not being able to see the course ahead, there was nothing to focus on except picking off the vans in front and the words of encouragement from my superb support cyclist Olivia. The first half of my course was quite undulating, and the effect of my preparation and 18 hours in a minibus made it hard going. After 9 miles I was really struggling, before the Beast of Thetford came out and started shouting at the top of its voice. The adrenaline kicked in, I saw more buses to reel in, and made it to the line a couple of seconds under 1.30. From the look in Yvette’s eyes as, I handed over, I feared for the teams in front.

5.07 am Stage 14 Yvette Burton, Feltwell to Wissington (7.27 miles, 54:59)

I woke up at 6am on the Saturday morning in order to have breakfast and be ready to leave for 7am. It was then that it dawned on me that I would be getting into the minibus at 7am and yet I wouldn't be physically running my stage until 5.23am the next day. Do I put my running kit on now? Am I going to be able to get any sleep before I have to run? I mean I'm very much a morning person and given the choice I would much sooner run at 5am than 5pm but that's after I've had a good night’s sleep in a bed. This is going to be interesting to say the least.

Much to my surprise the day went by extremely quickly. The dropping off and picking up of runners and cyclists seemed to all be going to plan. Then into the night we continued.

The night time stages is where the relay really came to life and as much as I wanted to and needed to sleep I struggled to do so as it was so exciting watching the runners as there were so many more runners from other teams now on the course and overtaking was a regular occurrence.

My garmin informs me that I had 2 hours and 11 minutes sleep. When I got out of the minibus for my stage I was like a caged animal who had been let free after 22 hours. I simply could not wait to run and that would appear obvious as when I looked at my stats for the run my first mile was 7:10mm pace and I was aiming for 7:40mm pace. It was so dark that I could not see the data on my watch and while holding the baton in one hand I didn't want to have to press the light button on my garmin every time to check my pace. Therefore I ran to feel, I ran as fast as I could for as long as I could, making sure I left a little bit in reserve. When my garmin beeped for each mile I checked the pace and moved the baton to the other hand.

I overtook 2 runners early on, but then a woman overtook me. She seemed to be running much quicker than me so I decided to use her to pace me and not let her get away. I did this for the rest of the race. I was battling and I over took another 3 or 4 runners and no-one else overtook me.

With less than a mile to go the minibus behind me driven by Tom Easten starting blaring out the Eye of the Tiger song by Survivor. The lyrics seemed very appropriate.

It's the eye of the tiger, it's the thrill of the fight

Rising up to the challenge of our rival

And the last known survivor stalks his prey in the night

And he's watching us all with the eye of the tiger.

Rising up, straight to the top

Had the guts, got the glory

Went the distance, now I'm not gonna stop

Just a man and his will to survive.

With around 200 meters to go the finish was in sight. I sprinted like my life depended on it, I couldn't overtake another runner as the support vehicle was in the way. So I overtook by mounting the grass. The woman who had overtaken me earlier on finished just 11 seconds ahead of me.

That race and the whole weekend was simply the best experience ever! I’m proud to be an Eagle.

6.02 am: Stage 15 Kieran Santry, Wissington to Downham Market (10.59 miles, 1:12:16)

I had expected it to be fully bright by the time I received the baton, but the previous 14 Eagles had run quicker than predicted, how dare they! So it was still semi dark at the stage 15 start point.

Someone shouted “runner coming”... Oh IT IS YVETTEEEEEE get ready,  Madness! Sweaty baton exchanged and I was away. Andy accompanied me on his bike and I could sense the Eagles support van just behind me but couldn’t dare look back! With only 20 miles to go to Kings Lynn lots of teams were coming into sight, I absolutely loved this. I could look up and see 2 or 3 flashing vehicles in the distance and then go and chase them down. This really kept me going and the tiredness at bay. My stage was mainly on an A road so wasn’t that scenic but at that hour I really didn’t care I wasn’t there for the scenery.

I was handing the baton over to Sophie and as I approached it was carnage with people at both sides of the road and I couldn’t see the exchange point or cones so i just kept sprinting as fast as I could as everyone was cheering so I guessed the finished can’t be far away, then I spotted Sophie (or rather her hideous pink shorts) A quick baton exchange and a pat on the bottom (much to the amusement of the crowd!) and Foxall was away.

The race was much crazier than I expected and I loved it, just pure madness being in the support car during the night especially as the Eagles were overtaking lots of other teams.

If you are a racer you will love RNR. So many memories made during this weekend.

Delighted and very proud to be part of the team that got 2nd in the mixed category and best debutant team.

7.15 am: Stage 16 Sophie Foxall, Downham Market to Stowbridge (5.49 miles, 42:51)

Following a few hours sleep back at the boathouse, I woke up at 4am. Fast forward a few hours and I found myself at the start of Stage 16, Downham Market. By now people were in various states of sleep-deprived delirium and the whole relay was coming to a manic climax.

The Stage 15 Eagles runner just happened to be our team captain, aka. my fiancé! Crackles came through the marshal’s walkie talkie of a sighting of ‘team 54’. A couple of minutes later Kieran tore around the corner with a classic Santry sprint finish which was akin to a steam train charging towards me….terrifying! With a seamless baton transition and a pat on the bottom, off I went with Tom Green in hot pursuit as my support cyclist.

Naturally, with all the excitement, I went off a little too fast and couldn’t sustain 7:30 pace throughout. However, I was pleased to pick off a couple of runners early on and enjoyed the (flat) Norfolk scenery! Tom provided just the right mixture of encouragement and company and before I knew it the 5.5 miles were nearly up and I was approaching Stowbridge within my predicted time. Enthusiastic Eagles’ cheering saw me over the bridge and down to Rebecca for the final baton exchange.

Just some of the highlights of RNR – a taster of boat life on the Norfolk Broads, stalking rival flashing beacons during the night stages and reminding Bob Sharpe that he had bikes on the top of his car when approaching barriers! Oh, and getting to spend the whole weekend with the Eagles!

7.57 am: Stage 17 Rebecca Jackson, Stowbridge to King’s Lynn (11.73 miles, 1:19:09)


So now comes the final stage, Stage 17: the “glory” stage. But with the glory comes the pressure! After the rest of the team had worked so hard to get us ahead of our target time, the pressure was on to ensure I didn’t let the club down! I had recced my stage the previous week so felt fairly confident with the route so it was all down to keeping up the pace I wanted. The nerves kicked in at The Heron for the handover and after a swift change with Foxall and Jon on the bike I was off. A few miles through a lovey little village and a few teams knocked off, then it was onto the Fens Rivers way passing the church ruins and several other clubs en route! The miles flew by and I was able to keep ahead of my target pace picturing the finish line as my motivation. Coming into the Lynnsport stadium for the last half a mile I could hear the tannoy announcement and the cheering from the Eagles. I dug as deep as I could for the final 100m onto the track and brought the baton home in style as I leaned through the finish rope to complete the Round Norfolk Relay 2018.




Training Sessions with Ealing Eagles October to December 2018

There will be opportunities over the next few months to do different types of training. With evening sessions on Mondays to Thursdays, sessions during the day midweek, the Sunday ten miler and the occasional Saturday session, hopefully there will be something for all members of the club to join. A summary of the sessions is set out below but please keep an eye on the list of sessions for the week (link also sent to you with email newsletter) for more details and for any changes or updates.

** Preparation for Cross-country XC **

The benefits of XC are set out in this article.

The undulating terrain and hills means you are using more muscles than in any other type of running, in turn strengthening the legs. The uneven ground stabilises lower leg muscles and develops them into great ‘shock absorbers’, whilst the changes of pace help improve the cardiovascular capacity of runners. Furthermore, contrary to some suggestions which state cross-country running increases the chance of injury, if done properly it’s arguably less stressful on the leg joints as the impact from the earth tends to be much less than on other surfaces.

There are plenty of XC races in the Eagles calendar

The first few track sessions in October will focus on change of pace to mimic XC. In addition, one more Saturday session has been arranged.

Saturday 6 Oct XC preparation including opportunity to try out spikes 11am meet outside Greenford Library which is near Ravenor Park Entrance.
Session will be all grass. Warm up then 3 x 1 undulating mile. 90 secs recovery Interval.
Course runnable in road shoes but good opportunity to try out spikes.

** Run / Walk programme **

The club offers a run / walk programme free to the local community to progress people from not running very much to running 5k or more without walking breaks (so that they can join the evening club runs). The next run / walk programme will be for eight weeks starting Wednesday 3 October at 6.30pm or Thursday 4 October at 10am.

Healing Eagles are very welcome to join for part or all of the run / walk programme if they have been advised to do some run / walking and would like some company. Please email beginners@ealingeagles.com to check the level at which the programme is operating when you are thinking of joining.

The run / walk programme attributes its success (125 people graduated through the run / walk programme in the period October 2017 to June 2018) to the support and encouragement provided by the volunteers. If you are happy to run at a relatively gentle pace (7 to 8min/k or 11 to 13min/miles though some people will be faster and a few may not be so fast) and encourage beginners while doing so, then please think about contributing to the club and the running community in this way. Running at a more gentle pace is also a good way of working on your own running form (running gently does not mean running lazily or sloppily). For more information, please join the volunteers facebook group or email beginners@ealingeagles.com

** Improvers **

Improver sessions are for people who are able to run 5k and want to continue running, in particular for those wanting to increase their distance to 10k for Osterley 10k on Saturday 8 December https://osterleypark10k.co.uk/. For more information, please see the article The next step after 5k

Club members in general may like to note that there will be a 10k training run on Saturday 24 November meeting at 10.20am ready to run at 10.30am (timing updated 15 Nov 2018). The route is a there and back course along the river so faster runners may have to run the first section at a pace slower than their normal pace (or double back when they get to junctions) but can then run the return section at their own pace.

** Monday and Wednesday 7.30pm club runs **

Over the autumn and winter period, we will be using the winter club run routes meeting at Ealing Green with a choice of two distances (3.75miles / 5.5k or 4.75miles /7k) but avoiding the parks. Please see the club run route page for the route details.

HOWEVER, please note that the offer of these sessions requires the availability of volunteers to be leaders and tail runners. The coached sessions require input from qualified coaches / leaders or experienced runners but anyone who is willing to help out and run at a gentle pace can tail a run (and make use of the time to have a recovery run, to work on your running form and to get to know other people in the club). If you have made use of the club training sessions, please play your part in making the club training sessions possible.

** Hill Sessions on Thursdays 7:30pm West Walk **

Training on hills

·        prepare you for the hills in a race;

·        build muscle (improve leg strength while still working aerobically – strength = speed); and

·        teach your body to run fast when you’re struggling for oxygen (if you did that type of speed work in winter on track – short reps – you would pull a muscle).

All standards are welcome – everyone stays in the same place. Meeting place is West Walk off Hillcroft Crescent

** Tuesday Track at 7.30pm **

Tuesday sessions at 7.30pm in the darker months are based at Osterley track (120 Wood Lane, Isleworth, TW7 5FF). Track fee of £3.00 (discount for Eagles so please bring proof of membership – EA card or confirmation email from club) payable at reception before coming on the Track. Lockers available for a refundable £1. Bring a bottle of water, a snack for afterwards and enough layers to keep warm when you're not running. All standards are welcome – everyone stays in the same place.

To give the Tuesday sessions some focus while still retaining the mixed ability feel, Mara has been asked to provide input on three different areas and the Tuesdays after each Mara session will retain the same focus while including variations. Mara will be offering sessions at Osterley track on the following Tuesdays

·        Tues 2 Oct 7.30pm - change of pace to prepare for cross-country

·        Tues 30 Oct 7.30pm - focus on running form to include longer drills session and then shorter track session

·        Tues 27 Nov 7:30pm track: pre-Christmas fun session possibly to include relays  with 7pm intro to track suitable for Improvers

In addition, Mara will be offering a daytime track session on Wed 14 Nov 10:30am track: focus on running form to include longer drills session and then shorter track session with 10am intro to track suitable for Improvers

To give us some idea of numbers, please email coaching@ealingeagles.com or join the fb event if you wish to attend any Mara session.

** Daytime sessions **

The 10am sessions on Mondays are being arranged to accommodate both new Improvers who are currently at the 5k level and more advanced daytime Eagles. Either there will be a choice of sessions at different places or both groups will meet in the same place with a choice of options. Many of the sessions will involve hills (see comments on hill training above)

The 10am slot on Thursdays will be a run / walk programme for eight weeks starting on 4 October. There have been various discussions about what length run might be offered before or after the 10am session so please check arrangements each week.

Tuesdays and Fridays 10k at 10am –self-led runs - please check the relevant Facebook group for arrangements.

Mara will be offering a daytime track session on Wed 14 Nov 10:30am track: focus on running form to include longer drills session and then shorter track session with 10am intro to track suitable for Improvers To give us some idea of numbers, please email coaching@ealingeagles.com or join the fb event if you wish to attend this Mara session.

** Sunday 10 miles **

The route of the self-led Sunday ten mile run is through the parks to the river, along to Richmond Lock and back via Syon Park. Please shout up on Facebook if you are planning to do this and would like company.

The next step after 5k aka Improvers October to December 2018

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

Want to maintain your running or even to run further and faster?

Improvers will aim to progress Eagles from running 5.5k to running 10k (or to keep running at around 5 to 7k) and to provide an introduction to hills and speed work.

It is difficult to write a generic training plan because people will have done different amounts of running and have different availabilities. Here are some useful tips

·        Start where you are and increase the amount / intensity of the running gradually.

·        Listen to your body - if you are tired or have a niggle, then rest or reduce the amount of running.

·        If you have time, it is good to progress to running three times a week with a rest day in between.

·        If you are aiming to increase your distance, the most important training run is the "long run"

o   evening progression using club runs is 6k, 7.5k and then 10k on a Saturday

o   daytime progression using Thursday 11am has more flexibility to do a gradual increase

·        It is also good to do some sort of speed or hills session - shorter distance but higher intensity.

·        The third run could be parkrun - not as long as your long run but possibly run slightly faster.

·        "Drop-down" weeks in which you reduce the amount of running are a good idea.

·        The list of club training options is precisely that – so don’t try to do everything

o   choose from the available list

o   or do your own thing, on your own or with other people.

·        Daytime runners can do Mon 10am, Thu 11am and parkrun.

·        Try to include some strength work - squats, lunges etc  - or other cross-training to reduce the risk of injury.

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.

Update (15 Nov 2018) The 10k training run along the river on Saturday 24 November will meet at 10.20am ready to run at 10.30am and, because of works on the towpath, will go to Richmond Lock footbridge.

Below is our current proposal for Improvers training sessions, although this is subject to change. Please check This Week’s Training for the latest information.

Daytime Improver sessions will be on Mondays at 10am: 1 Oct (short run followed by workshop), 8 Oct (hill strides), 15 Oct (hill strides), 22 Oct (no led session – half term), 29 Oct (7k run), 5 Nov (hills), 12 Nov (7k run), 19 Nov (intervals), 26 Nov (short run after 10k on the 24th), 3 Dec (short run before 10k race). In addition, there will be an introduction to track session with Mara on Wednesday 14 November after which you can also take part in some or all of Mara’s track session on running form. There will also be options to do another run on Thursdays.

Evening Improver sessions will be a mixture of days: Monday 1 Oct 7.30pm (hill strides), Monday 8 Oct 7.30pm (hill strides), Wednesday 14 Nov 7.30pm (hills), Tuesday 27 Nov 7pm Introduction to track with Mara followed by a track session for the whole club. Because there are so many evening sessions organised for the whole club, there are fewer sessions organised specifically for Improvers.

If you are on facebook and want a forum to discuss topics at a suitable level for you, from training plans to diet, from strategy to the best clothing and also to arrange training runs with others, please join the Improvers facebook group

Club Training Sessions in September 2018

The darker evenings mean that the switch of Thursday 7.30pm sessions from Lammas Park to West Walk has triggered the swap of the park-based training sessions to the winter arrangements.

PLEASE NOTE Some of the sessions will be meeting in the same place each week but the meeting points for the Tuesday 7.30pm sessions and the EHM recce runs (Thursday mornings) in particular will be moving around from week to week to accommodate the range of training. Please keep an eye on the list of sessions for the week http://www.ealingeagles.com/this-weeks-training (link also sent to you with email newsletter).

** Monday and Wednesday 7.30pm club runs **

The summer club run routes go through the parks which mean that we cannot continue to use them when the parks close earlier with the darker evenings. Therefore, from Monday 10th September, we will be switching over to the winter club run routes, still meeting at Ealing Green with a choice of two distances (3.75miles / 5.5k or 4.75miles /7k) but avoiding the parks. Please see the club run route page for the route details.

HOWEVER, please note that the offer of these sessions requires the availability of volunteers to be leaders and tail runners. The coached sessions require input from qualified coaches / leaders or experienced runners but anyone who is willing to help out and run at a gentle pace can tail a run (and make use of the time to have a recovery run, to work on your running form and to get to know other people in the club). If you have made use of the club training sessions, please play your part in making the club training sessions possible.

** Hill Sessions on Thursdays 7:30pm West Walk **

Training on hills

·        prepare you for the hills in a race;

·        build muscle (improve leg strength while still working aerobically – strength = speed); and

·        teach your body to run fast when you’re struggling for oxygen (if you did that type of speed work in winter on track – short reps – you would pull a muscle).

All standards are welcome – everyone stays in the same place. Meeting place is West Walk off Hillcroft Crescent

** Tuesday options at 7.30pm**

The Tuesday 7.30pm sessions have been modified to accommodate the darker evenings. We will continue with the hill sessions which are predominantly on the pavements but have switched the Hanger Hill session on the 18th to track.

·        11th – Mara will lead an EHM hills session on Park View Road meeting in Hanger Hill Park. To give us some idea of numbers, please email coaching@ealingeagles.com or join the fb event if you wish to attend this Mara session.

·        18th – first track session of the autumn season – meet Osterley Track, (120 Wood Lane, Isleworth, TW7 5FF). Track fee of £3.00 (discount for Eagles so please bring proof of membership – EA card or confirmation email from club) payable at reception before coming on the Track. Lockers available for a refundable £1. Bring a bottle of water, a snack for afterwards and enough layers to keep warm when you're not running.

·        25th – track session at Osterley track - Park View Road currently not considered suitable for a club session in the dark involving lots of members (update 20 Sept 2018)

** Daytime sessions **

Mondays 10am – Hills in Hanger Hill Park – although targeting Eagles training for Ealing Half Marathon, these sessions will be suitable for anyone wanting to do some hill training

Thursdays 10am – runs for people able or willing to run 8min/k (parkrun in 40mins) and / or able to read a map

·        13th – 8k run – meet Montpelier Park (opposite St Peter’s Church W5 2RU) (EHM led long run this week is the full course recce on Sunday 16th)

·        20th – 16k run – meet Drayton Court Hotel W13 8PH for 16k run

·        27th – 5k run checking the start and finish of EHM – meet Lammas Park by the gate on Culmington Road opposite from Beaconsfield Road (by the lodge and the circular flower bed)

Tuesdays and Fridays 10k at 10am –self-led runs - please check the relevant Facebook group for arrangements.

** Sunday 10 miles **

The route of the self-led Sunday ten mile run is normally along the river but does seem to swap over to sections of the Ealing Half Marathon route as race day approaches. Please keep an eye on Facebook for arrangements.

** Ealing Half Marathon **

The final recce run offered to the general public will be on:

·        Sunday 16 September (8.45am bag drop at the New Inn for 9am start) – full 13.1miles

If you know the route, please wear an Eagles vest so that people know to be able to follow you (and email coaching@ealingeagles.com with your expected pace unless you have already advised on fb). If you don’t know the route, please wear something other than an Eagles vest as there may be non-Eagles around looking for someone to follow. Bag drop at the New Inn but at your own risk so please do not leave valuables.

The route of the self-led Sunday ten mile run seems to swap over to sections of the Ealing Half Marathon route as race day approaches. Please keep an eye on Facebook for arrangements.

Day time sessions on Mondays and Thursdays will focus on EHM and these sessions will be open to the general public

·        Mondays at 10am in September – Progressive hill training in Hanger Hill Park

·        Thursdays at 10am in September – long runs for people able or willing to run 8min/k (parkrun in 40mins) and / or able to read a map (see above)

** Preparation for Cross-country XC **

The benefits of XC are set out in this article. https://www.startfitness.co.uk/blog/importance-cross-country-running/

The undulating terrain and hills means you are using more muscles than in any other type of running, in turn strengthening the legs. The uneven ground stabilises lower leg muscles and develops them into great ‘shock absorbers’, whilst the changes of pace help improve the cardiovascular capacity of runners. Furthermore, contrary to some suggestions which state cross-country running increases the chance of injury, if done properly it’s arguably less stressful on the leg joints as the impact from the earth tends to be much less than on other surfaces.

There are plenty of XC races in the Eagles calendar http://www.ealingeagles.com/cross-country

In preparation for XC, the following events have been organised

·        Wed 19th Sept 8.30pm (after club run) XC and wine gathering meeting at Crispins (opposite Ealing Green) - everything you ever wanted to know about XC

•             Why every runner should run xc

•             What the benefits of xc running are.

•             What type of footwear you need, we will have spikes and trail shoes on display!

•             What different xc leagues we are in.

•             What pubs we will end up at after every MET league fixture.

•             Who brings the best cakes

·        Sat 22nd Sept 10am (90mins session) Preparation for XC with Mara meeting at the car park right next to Horsenden Farm, which is at the end of a short road off Horsenden Lane North, just north of the canal. Where you turn off Horsenden Lane North into the small road, there is a sign which says Horsenden Hill Visitor Centre. There are toilets and a children's playground near this car park, but no cafe.
https://www.google.co.uk/maps/place/Horsenden+Farm/@51.5433828,-0.3259284,17z/data=!3m1!4b1!4m5!3m4!1s0x4876125bd48aea59:0xa8b54520530975af!8m2!3d51.5433828!4d-0.3237397

** Improvers **

Improver sessions are for people who are able to run 5k and want to continue running, in particular for those wanting to increase their distance to 10k for Osterley 10k on Saturday 8 December https://osterleypark10k.co.uk/.

More details to follow – the first sessions will be as follows:

·        Weds 26 Sept 7.30pm join the club run and meet for a workshop afterwards to plan your training – details tbc

·        Mon 1 Oct 10am 3.5 mile / 5.8k run and meet for a workshop afterwards to plan your training – details tbc

Club Training Sessions over the Summer 2018

There will be opportunities over the summer to do different types of training. Ealing Half Marathon at the end of September will be the focus of summer training with recce runs, hill training and intervals. We also hope to have options to recce parts of the Ealing Eagles 10k trail race before mid-August. For those of you who want to go faster, the regular Thursday interval training will be supplemented by sessions targeting one mile races. And of course, the regular Monday and Wednesday club runs will be available too.

PLEASE NOTE Some of the sessions will be meeting in the same place each week but the meeting points for the Tuesday 7.30pm sessions and the EHM recce runs (Wednesday evenings and Thursday mornings) in particular will be moving around from week to week to accommodate the range of training. Please keep an eye on the list of sessions for the week http://www.ealingeagles.com/this-weeks-training (link also sent to you with email newsletter).

Interval Sessions on Thursdays 7:30pm Lammas Park

Varied paced interval sessions ranging from 1 mile to tempo (half marathon) pace

Steady pace or easy training runs are done at an aerobic pace, i.e. not too out of breath. This builds up the heart, lungs and legs but will not adapt the body fully to run at a faster race pace. Interval training trains up the different energy systems used in racing at different distances. These energy systems range from anaerobic running at mile pace or faster to ½ marathon training run at around threshold pace using the Frank Horwill 5 pace system system (used by Seb Coe etc).

To race at any distance you need to do intervals at race pace and faster and slower than race pace sessions. Also most club runners do a variety of distances and need sessions to train for these. With sessions done by time, any ability of runner is catered for from beginner to park runner to seasoned runners chasing faster times. The best part is everyone gets to rest at the same time

Watercooler fact:  an interval is actually the recovery part of the session not the fast bit!

One mile training

As mentioned above, to be able to run faster, we need to practise running faster!!! Sessions are therefore being offered specifically to help people wanting to prepare for mile races and also suitable for people who don’t want to run mile races but want to find an extra gear in their running.

There will be track sessions on Tuesdays 19 June, 3 and 17 July at 7.30pm at Osterley track.

In addition, there will be sessions on Wednesdays 4, 11 and 18 July at 6.30pm in Lammas Park targeting beginner graduates and those who are available at this time.

Tuesday options

In addition to the track sessions mentioned, there will be sessions in either Hanger Hill Park or the bunny park in Hanwell on Tuesdays at 7.30pm in June and July.

  • 26 June, 24 July – sections of Ealing Eagles 10k trail route

  • 10 July – Hanger Hills

Tuesdays at 7.30pm in August and September will focus on hills either at Hanger Hill Park or on the route for Ealing Half Marathon. The exact details of each session will depend on the leader for the session.

Mara will lead the EHM hills session on Tuesday 10 September at 7.30pm. To give us some idea of numbers, please email coaching@ealingeagles.com if you wish to attend this Mara session.

Daytime sessions

The following sessions are in the calendar

  • Wednesday 20 June, 10am at Drayton Green track – Faster 5k

  • Mondays 25 June and 2 July, 10am at Hanger Hill Park - Hills

  • Thursday 5 July, 10am – recce of Ealing Eagles 10k trail race

The led sessions on Mondays and Thursdays from 9 July to September are progressive sessions – the initial sessions will be suitable for anyone who can run 5k in 40mins – with the target of training for Ealing Half Marathon.

In addition, it is likely that the self-led runs on Tuesdays and Fridays at 10am (10k) and Thursdays at 11am will continue over the summer. Please check the relevant Facebook group for arrangements.

Sunday 10 miles

The route of the self-led Sunday ten mile run is normally along the river but does seem to swap over to sections of the Ealing Half Marathon route as race day approaches. Please keep an eye on Facebook for arrangements.

Ealing Half Marathon

We will be offering recce runs for the general public on the following dates:

  • Wednesday 25 July (evening time tbc) – 4 miles on the Ealing side

  • Wednesday 22 August (evening time tbc) – 5 miles around Hanwell

  • Wednesday 5 September (evening time tbc) – 6miles on the Ealing side

  • Sunday 16 September (morning start time tbc) – full 13.1miles

To prepare for the midweek recces (and for anyone who can’t make the public recce runs), we will be encouraging people to do self-led runs in pace groups on the EHM route on Wednesdays during the 12 weeks of EHM training.

The route of the self-led Sunday ten mile run seems to swap over to sections of the Ealing Half Marathon route as race day approaches. Please keep an eye on Facebook for arrangements.

Day time sessions over the 12 weeks of EHM training will focus on EHM and these sessions will be open to the general public

  • Mondays at 10am – Progressive hill training in Hanger Hill Park (starting 9 July, excluding BH 27 August)

  • Thursdays (9am or 10am depending on length of run and / or school holidays, excluding 30 August) – Progression of long runs for people able or willing to run 8min/k (parkrun in 40mins) and / or able to read a map

Workshops

Thursday 28 June at 11.30am in the New Inn - Following graduation of the daytime beginners group, an opportunity for daytime runners to think about how to put together a training plan over the summer when it might be less straightforward to get to organised training sessions. Appropriate, but not exclusively, for any daytime runners intending to train for Ealing Half Marathon. Please email coaching@ealingeagles.com if you wish to attend so that we can have some idea of numbers and also so that you can order brunch if you wish to eat.

  • Thursday 5 July in the New Inn - a workshop to prepare for EHM with a 10mins general introduction followed by a break-out into pace groups to discuss training plans.

    • There will be two sittings at 7.30pm and at 8.30pm to allow people to attend the Thursday interval session first.

    • Mara will lead a discussion for sub 1:30 HM runners

    • Wei Hei will lead a discussion for first timers.

    • Other pace groups can be organised.

    • If you wish to attend, please email coaching@ealingeagles.com stating:
      a. which sitting you wish to attend;
      b. if you are eligible to join Mara's group or would like to attend the first-timers' group; or
      c. the range of pace group with whom you would like to train.

Monday and Wednesday 7.30pm club runs

The first Wednesday of the month is expected (works in Gunnersbury Park permitting) to be a parkrun handicap in July and September and the club champs 5k in August.

Other Mondays and Wednesdays over the summer, we hope to continue to offer the standard summer club runs with a choice of two distances. HOWEVER, please note that the offer of these sessions requires the availability of volunteers to be leaders and tail runners. The coached sessions require input from qualified coaches / leaders or experienced runners but anyone who is willing to help out and run at a gentle pace can tail a run (and make use of the time to have a recovery run, to work on your running form and to get to know other people in the club). If you have made use of the club training sessions, please play your part in making the club training sessions possible.

Mara Coach to Coach

You will all appreciate that the club can only offer such a wide range of training sessions with contributions from volunteer coaches and run leaders. The UKA courses are the basic qualification and useful up to a point, but we can all continue to learn from more experienced coaches.

On Tuesday 31 July at 7.30pm (Eagles should be having a rest day before club champs 5k on Wednesday 1 August), Mara will offer a session to coaches, coaching assistants (from juniors) and run leaders based on what we would like to learn.

If you are a qualified coach, coaching assistant or run leader willing to lead or support sessions for the club and would like to attend, please email coaching@ealingeagles.com with the following information:

  • Your qualification

  • Questions you would like to ask Mara

  • An indication of the sort of sessions you would like to be able to offer the club

Final blog - THE Marathon by Stephen Ralston

It’s been great to read all of the other blogs into the run up to the Marathon. In many cases I share all of the same feelings that others have conveyed: gratitude to the club; the excitement of the start line; the struggle; and finally the heat!  I don’t think I could write a story of the day in the way the others have captured all the feelings, so I wanted to share some of my own thoughts on the day.

 

  1. It was warm at 5 AM.  The Eagles bus to Greenwich was a joy and made it so simply to just disengage and travel comfortably (thanks to all who arranged this). It was a different story at 5:15. I had calculated that on a lazy day I can run from home to Ealing green in about 10 minutes.  I thought 20 mins would be enough, although as it turned out I gave myself less. After 5 minutes I realised I was going to be late so decided to run for a short while; a couple of minutes on decided to run again, this time bringing a sweat up.  Despite all the weather warnings, texts from VLM and Facebook club advice I think it suddenly dawned on me, “its not long past 5am and its already warm, maybe I need to rethink today!”
     
  2. How far to mile 23? First half of the marathon was ok. It was hot, I ran with Andy, Harry and Kieron and shared words of encouragement, and with the exception of feeling hot and looking for every water stop, I really enjoyed the atmosphere and the idea that I was running THE Marathon that I had grown up watching.  I thought of my late Grandmother who had always watched the marathon (both live and highlights) and how she would have felt watching me run on the day.  That was the first half anyway.  Not long after seeing Mo Farah on the other side of the road I suddenly started to struggle a bit (in retrospect my ‘C’mon Mo’ probably used up too much energy). I felt a cramp in my left thigh and paranoia grew.  Everywhere I seemed to look there was Zombies who had hit the wall, people were falling, or had stooped to stretch.  My fear was that if I stopped to stretch, it could make things worse and I would struggle to get going again. I vividly remember mile 13,.. the dread of thinking that I think I need mile 23 now, and that’s ten miles away!
     
  3. A river of Lucozade. This isn’t exactly as you would picture it. At every Lucozade drink stations there seemed to be streams of quarter drank discarded bottles everywhere. Each stream had a mind of its own snaking up and down, left and right across the road.  It was like an assault course and as the distance grew, it became more perilous as the fear of one slip on a bottle could trigger an unexpected cramp. This wasn’t the same as the water stops where it seemed that everyone drank and discarded.
     
  4. The beauty of a lookalike. Everyone who shouted ‘Come on Dave/ Stephen/ Daddy’, that was me! I was taking them all, even if they though David Powlsen was running the Marathon. I recommend it! It’s a great way to add some cheer to a tired moment!
     
  5. The cruelty of a lookalike. Dave P, I thought we had an agreement to meet at the phone box at mile 22?? No sign of you! I was broken, in heart and in mind!
     
  6. Mile 23.  People said I looked really tired when I got to mile 23. Don’t be fooled I was hamming it up. Nothing to do with the struggle from mile 13 that I describe above.  You were all great and a real boost to have such a reception.
     
  7. Injury.  I was injured before and I’m more injured now.  Hopefully I will see you all soon, but its just light running for a while and loads of physio prescribed stretches and exercises. My physio is great. You go in with a sore hip, and you come out with a hamstring tear and a misaligned pelvic.  I don’t know where I misaligned my pelvic but effectively I’m a medical miracle given my structural imbalance.  She does have a way of looking at me to suggest that things don’t heal that fast and that I can’t realign a pelvis that fast, but I plan on giving it some beans and booking an October Marathon. Let the healing commence!

 

  1. End of blog.  I went to Five Guys on the evening after VLM and it felt very much deserved.

Official a Marathon Runner by Becky Fennelly

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I am officially a marathon runner! Well, the term runner may be stretching it a bit as I certainly didn’t run all 26.2 miles. I did cover 27.15 miles though despite sticking as close to the blue line as possible.

The last couple of weeks leading up to the marathon involved a lot of sleeping. I must admit I was exhausted after the months of training and I can definitely say I understood exactly why tapering is important. My last “long” run before the big day was a recce of the first half of the course finishing at Tower Bridge. Given I was running on tired legs and just wanted to sleep it perhaps wasn’t the best mental preparation. All I could think about was how tired I was and how this wouldn’t even be halfway on the day.

I spent much of the week before the marathon anxiously watching the weather forecast flip between 20 degrees and rainy up to 25 degrees, the stormy, then back down to 21 degrees with showers in the afternoon. I am not a hot weather runner and spent much of the warm stretch last summer running at 5:30am to get it over with before the heat set in. Unfortunately, that’s not an option on race day.

A trip to the expo with Che left me feeling quite excited and a lot poorer as I bought one of pretty much everything VMLM branded. This may be the only time I do it so I want all the kit!

Race day dawned and I joined the coach to the start line with the other runners and got to the blue start area with plenty of time to eat my porridge and prepare myself. Polly & I found some space in a tent to stay out of the sun for a while. 20 degrees at 9am does not bode well...

We caught up with a few other Eagles just in time for a poo update from Kieran Santry before joining our start pen. The new wave starts made the blue start much slower in getting going than previous years and we crossed the start line about half an hour later than we expected.

Polly & I had been considering whether we could meet up with Che who was in the red start as it would be nice to run together having trained together over the past few months. However, a text from Dan advised me that Che had crossed the line about 15 mins before us, so if we were all planning to run at the same pace there was no way a meet up would happen.

The first few miles went well, we were on pace and felt ok. We had the course mapped out in our heads and broken into sections between known locations of supporters. Just before 10k we spotted Brenda, the first of our mobile support crew. After a quick chat and a photo we decided to carry on, collecting an ice lolly from a very generous spectator first. Brenda jogged alongside us for a few minutes and may have got in a bit of trouble with the marshalls when she tried to get back off the course.

Round the Cutty Sark we went and onwards to our next support stop in Deptford where Dan, Thim, James & Mark Yabsley were waiting for us with some amusing signs and, inexplicably at the time, a lettuce!

By this time the heat was building and Polly and I were starting to feel it’s effects. We decided to drop back from our planned pace and interject some walk breaks to make sure we got round. We were already seeing people suffering and being treated by St John’s for the heat and we were determined we were crossing the finish line and getting that medal.

Onwards towards Tower Bridge where we were expecting to see Thim again. A surprise encounter with Carol Moran at the mile 12 water station gave us an extra boost. Sadly there was no water left for us. We crossed Tower Bridge looking strong just in case the TV cameras were on us and were delighted to see Thim again with offers of water, bananas etc.

This was about the point where I started to feel pain under the ball of my left foot and realised it was most likely a blister. Unusual, as I’ve never had blisters on the soles of my feet in training and I’d made sure not to get my feet wet in any of the showers round the course.

Heading out towards the Isle of Dogs and Canary Wharf my foot got worse and worse and the run/walk strategy became a walk/run instead. I have to say, this was the part of the course I was dreading the most, but, as with the whole route, the crowds were amazing. The good weather had brought everyone out into their gardens and there was a party atmosphere all the way round.

We were looking forward to seeing Dan & James again at mile 17 and they didn’t disappoint! We also, finally, after 5 miles, found a water station with actual water left too. This allowed us to take on the electrolytes we had been carrying with us until we could get a bottle of water and we headed towards Canary Wharf with renewed energy.

Next on our list of cheer squads was Catherine Mulrenan and the Run Mummy Run crew at mile 19 and we were pleased to see there was a good crowd still there.
This was the point where my watch informed me we’d done an 11 minute mile. I was pretty certain we had done no 11 minute miles on the entire course and certainly not at this point in the race. Those pesky tall buildings through Canary Wharf were clearly messing with my GPS signal.

Coming out of Canary Wharf round Billingsgate market I spotted the 7 hour pace car behind us and vowed to stay ahead of it. We picked up the pace and cracked on as fast as our blisters would allow.

Mile 23 was a sight for sore feet! There was no chance of a fly-by at this point so we did a slow trot-by. I can’t tell you how delighted we were to see so many Eagles still there despite our slow pace. Having been the other side of the barrier a few times and knowing how the crowd thins out as the day goes on and people go to meet their friends/relatives at the end I had nightmares before the race of getting to mile 23, finding everyone had gone home/to the Wellington and coming away disheartened. However, you guys made sure this didn’t happen and I can’t tell you how happy this made me. Thanks guys! A couple of friends surprised me by being at mile 23 with Dan too.

A mile further on and my boss was waiting to cheer me on outside our office at mile 24. I was so thrilled to see her I tried to sprint up to her for a hug. The pain in my foot when trying to pick up the pace was so much at that point that it marked the last attempt to run and we walked the rest of the race.

Approaching mile 25 I spotted a man with a London Marathon backpack on. I was quite surprised as I hadn’t seen the bag at the expo and was quite upset that I’d missed out on something.

Another surprise sighting of Thim as we circled St James’ Park was a real boost and we smiled as we turned the corner and spotted Buckingham Palace. 385 yards to go! The sight of the finish line and the volunteers with the medals was amazing and Polly & I crossed the finish line together, all smiles.

Having seen all the spectators enjoying pints of beer all the way round the course we were desperate for a pint. Unfortunately my blisters and Polly’s unexpected sore hip meant there was no chance of us attempting to walk all the way to the Wellington so we found the nearest pub and enjoyed a well deserved pint or two before heading home, exhausted but happy.

Things did not go to plan on the day with the heat and my blisters but what an experience! The course was lined with spectators all the way round and the generosity of the crowds who were handing out drinks, sweets, ice lollies, sun tan lotion, wet wipes, oranges, ice cubes , wine (we resisted that one..) etc blew us away. I am so proud to have completed the London Marathon. What a day!

So, would I do it again? The answer is maybe. ..

Throughout this process I have proved to myself that I have the strength and stamina to do far more than I ever expected. It didn’t go to plan on the day as the conditions were less than optimal and that does leave me with the desire to try again to do what I had hoped to do time wise. However, going through all the training again does not mean the conditions will be optimal next time either. Just look at the conditions in Boston the week before! So we’ll  leave it as a maybe for now...

Thank you Eagles for giving me the opportunity to experience this brilliant race and for all your support and encouragement during training and on the day. You’re all amazing

Three years to become OBE by Ewan Fryatt

THREE YEARS TO BECOME OBE…

Inspired by recent ballot winner blogs, I decided to write a race report about my marathon too. It seems a reasonable use of all the spare time I now have given that I can still barely run a week after the marathon.

I have divided this into three parts like every other blog entry I have ever written (which is one other!).

As background, I wasn’t really training for a marathon this year. I have bored plenty of people in the club with this, but to recap I had a big unachieved running goal of going under 3 hours in the marathon. It had become a big challenge since my first attempt at joining the Order of the Bald Eagle (‘OBE’) in 2015, which took place shortly after discovering on a club run that the OBE existed. That first attempt ended in a 03:00:47 and had been done without a huge marathon-focused training – disappointing at the time, but with hindsight a fairly predictable failure. I then trained in 2016 assuming I’d then easily break the barrier but I hit the wall badly in Manchester (3:09), and then same again in London in 2017 (3:08). I had gone from mistakenly thinking sub-3 was simple enough to it being a major barrier.

I hadn’t really planned to do a marathon in 2018. Over the 12 months since London 2017 though I had managed to build my mileage gradually with only relatively small injury gaps, and had trained well for the half marathons in March. Weekly mileage average was around double what it was the previous year, albeit cross-training was limited. Long runs were now feeling fairly easy and I thought I might as well attempt a marathon again with little to lose.

I eventually signed up for Southampton Marathon only about a month before the race. I knew nothing about the race but that was my only weekend that looked free. It meant I would miss London mile 23 supporting, and the celebrations in the pub afterwards, but I decided it needed to be done.

1) Training

The great part of signing up last minute to do a marathon is that I experienced very little of the pre-race training anguish.

I had trained for half marathons until March and got the time I was going for at the Big Half (1:19). Since this report will be largely positive I will ignore the Hillingdon short-course debacle the week before that where I would have gone faster than 1:19 (oops, I didn’t manage to ignore it after all!).  It suggested now might be the time to start training for a full marathon.

After a recovery week following the Big Half, I decided to see how a 20 miler felt. I still wasn’t intending to run a marathon,  and even if I decided to I didn’t want to start focusing on it yet. The problem with Strava is that everyone saw this run immediately and started asking me when my marathon was. The 20 miler (21.1 in the end) felt fine and so I did a medium-long later including some sub-3 pace later in the week to see how I would react to that – again this was fine and was probably the best indicator that I could be ready. I then decided to see how my body would react to two weeks in a row of more than 60 miles incorporating a long run and a medium-long run, and the answer again was fine. And so the plan to run a marathon was born.

By the time I signed up for the marathon, I only had one more heavy mileage week to do. It felt like I got to that ‘last long run’ feeling before really starting the training. I strongly recommend this as a training plan. I had only done three 20+ milers, but crucially they all felt manageable and as if I still had plenty to spare at the end.

After that, I still had a few fun testers that were loosely based on a marathon plan – a 15 miler at 6:37/mile pace which went well, a 10 mile PB at the Towpath Ten, another recce of the Ealing Half course at marathon pace the weekend before the race. The race was definitely on.

2) Build up to the race

Despite the slightly unusual approach to training, I still suffered two parts of marathon preparation that I dislike: a) maranoia, and b) carb loading.

a)      Maranoia  - Because I wasn’t heavily invested in that one race this time, the maranoia wasn’t as bad as normal. The weather forecast though had me preoccupied. That hit me particularly badly with 4 days to go, along with the discovery that the course was hilly.

The weather forecast varied throughout the week and eventually settled around 17-20C and bright sun. It was better than London, but significantly worse than the earlier predicted cloud, and far from ideal conditions.

I didn’t know much about the Southampton marathon. After signing up I discovered a lot of talk about how hard the Itchen Bridge was. The course is a 2 lap course incorporating the Itchen Bridge four times in all, so not a great start for a planned fast marathon.

During the week I was then sent the elevation profile, which was useful but very daunting. It made clear there was in fact one very large hill in addition to the Bridge, which you ran up at miles 11 and 24. I have attached my Garmin readings from the day in the photo below. These can sometimes look deceiving, but this is pretty much how it felt.

It seems like the description on the website of ‘predominantly flat’ really meant ‘fairly flat for about 20 miles and seriously hilly for 6’.

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In the week before, the above factors led me to seriously considering whether I even wanted to run. Thankfully, with the help of a number of Eagles (you know who you are) I decided to re-adjust my time goal a little, but still run to try for sub-3.

It is always recommended to have multiple goals for a race. I had originally decided the following – the ‘A’ goal was 2:53. No big reason for it but felt like the conservative end of various calculators. ‘B’ goal was sub-3 hours although that was really the main one.  ‘C’ goal was a PB although that was a bit pointless as it would have meant just missing out on sub-3. ‘D’ goal: Good-for-age (‘GFA’) qualifying time for London of 3:05.

With the heat wave, the hilly course, and to top it off the London Marathon changing its GFA qualifying to at least sub-3 the week before, the multiple goals aspect was ruined. My goals became A) under 3:00, B) under 3:00, C) 3:00:46, D) under 3:00 for GFA. Not a lot of room for error there. Thanks again to everyone who encouraged me.

a)      Carb-loading - I felt poor carb-loading had let me down in previous attempts, so I took it seriously this time. It’s not a part of marathon training I particularly enjoy, especially as I don’t like sweet things. I discovered that up to 10g of carbs per kg of body weight was a good aim – so that’s 760g for me - That is a lot of carbs!

I did it for 2.5 days. To illustrate, on the Saturday I consumed: a smoothie, another smoothie, an oat drink, a whole Soreen banana loaf, waffles and fruit, another smoothie, a large bowl of pasta, a pasta ‘mugshot’, another smoothie, another mugshot, a bowl of wholewheat pasta, 2 Soreen bars, an aloe vera drink, a Lucozade, a smoothie, a large bowl of quinoa, a large bowl of pasta, and a final smoothie.

The final bowl of plain pasta on Saturday night was such a challenge that the marathon didn’t feel very daunting anymore.

3) The race itself

I woke up early, well rested, and made my way to the start just a short walk from the hotel. It was bright but the temperature was very comfortable at that point as the sun rays had yet to breach the buildings. That changed around 8:55am, conveniently for a 9am start.  

I rehearsed mentally – go out slowly, try to hit around 6:47 for each mile, pass halfway in around 1:28/1:29, then carry on conservatively (I hoped it would feel like that at least) until 20 miles, dig in for 6.2 miles. The standard marathon advice is it’s a 20-mile warm-up followed by a 10k race and I prepared mentally for that. It was to work out exactly like that.

The one-lap half marathon started at the same time so there were several thousand people there – it felt like a big City marathon, but without the hassle, so was very enjoyable. I got into pen position early given the crowd, and now felt nervous for the first time. I positioned myself a few rows back as I recognized one of the 2:30 runners at the front, and the 1:30 half marathon pacer was somewhere just behind, so that seemed about right.

The first mile was 6:35 but it was downhill and I felt like I was significantly holding back as planned. I settled into around a 6:45 pace, feeling very comfortable and building a small cushion with each mile. The race was a lovely course – starting in the City Centre, going through plenty of parks, and along the seaside in just the first few miles. Crowds lined most of the route. We went over the Itchen Bridge for the first of four times, and it didn’t feel as hard as I’d been expecting from the race reviews.  The views were great from the bridge, and they’d set up a sprinkler so the heat was bearable … for now. There were quite a few people at a similar pace so a group started to form. The only downside of the course was that the mile markers were often significantly off. This brought back memories of Hillingdon Half when the mile markers being off was due to us having been led the wrong way, and on another day I feel this could have had a negative psychological effect. On this occasion, I conferred with a few runners and we agreed we should just ignore the markers. Thankfully every so often a marker corresponded to my watch (especially the 7 mile marker which I vividly remember being a significant mental boost).

Our group was down to just four of us by the time we got to St Mary’s Stadium at 10k, and ever since mile 3 it was clear we were passing people gradually and nobody was passing us, which was a nice feeling. Three of our group were running the marathon and one was running the half. We got onto a long straight road and as three of us were only 7 miles into our ‘warm-up’ at that point, we started chatting, probably seriously annoying the guy who was running the half who must have been trying to focus.   

We ran through some nice parks until we arrived at mile 11 and the start of the mile or so climb. I figured that I was used to the Ealing Half Marathon course, so this would be fine. Sure enough, at first it seemed to go up a little like Eaton Rise, so noticeable but not too painful. Unfortunately using EHM references, it was as if at the end of Eaton Rise, you then had to go up Greenford Avenue, and then straight up Park View Road, and then up Park View Road again. I don’t know how accurate that is, but it’s certainly how it felt. First time round though, although it was the slowest mile to date (6:58), it was at least bearable.

The three of us arrived at half way at 1:29:00 so exactly as planned for me – I would actually have liked a bit more of a time cushion that that, but thankfully someone in the club had specifically said to me ‘pass halfway in no quicker than 1:29’ so I was able to use that as a positive sign I was timing it perfectly.

The small group became two of us. We continued chatting with the heat building and the pain cranking up. Thankfully the miles were still being ticked off at planned pace. It helped so much to have someone to pace with, although chatting significantly reduced after 16 miles, and became reduced to an occasional encouragement by mile 19 as we approached our second trip through St Mary’s stadium. We finished our ’20-mile warm-up’ with a 6:38 mile. On my watch we had a 2.5 minute cushion (although it was actually less than that as it happened – see below).

The 20 mile warm-up was over. Now the 10k race could begin…

My approach to the last 6.2 miles was to concentrate hard on maintaining marathon pace for as long as possible after that, and hope not to slow too much on the hill. With every further mile around 6:52, the existing time cushion could be used over a smaller number of miles and I hoped that would help me focus. The pain and the heat were building really rapidly now but we pushed on through … mile 21 – 6:51, mile 22 – 6:49, mile 23 – 6:59.

Two things then happened – my group of two became just me (unfortunately Lee who I was running with had a short bad patch and eventually finished in 3:00:12), and we hit the big hill. That hill felt really, really tough this time round. The ‘wall’ was here to be smashed into or broken, and the negative thinking started to kick in – ‘I’ve slowed to almost 8 minute miles’, ‘I’m just going to miss out again’ etc. That expected part of the marathon challenge was here … a 7:22 mile and a 7:19 mile up the hill meant I’d eroded most of the cushion and was now in real pain. I fought hard to think positively, reached the water station at the top of the hill, and told myself it was now or never. I found that last reserve and got back into 6:50 pace knowing it was a gradual downhill from there.

I was in hanging-on mode. A 6:50 pace now felt like a sprint when it had felt more like a jog for the first 20 miles. The mile markers coincided with my watch measurements again, and I passed 25 just under 2 hours 50 minutes, this looked like it was on. The 26-mile marker came and again matched 26 miles on my watch. It appeared I had over 2 minutes left to do 0.2 miles, and that the course would be exactly 26.2 miles long. You expect a marathon to be a little bit long on a watch, but it looked like this would be spot on, and that I would be at least a minute under 3 hours.

I almost started celebrating until I realised I couldn’t even see the finish line, yet I knew from the first lap that it was quite a long way past the next corner. A horrible realisation set in that I could still miss the 3 hours. I now really had to sprint. I turned the corner, could see the line (which ended up being at 26.4 miles on my watch) – 2:59 came up on the clock, this was going to be really tight. It’s hard to comprehend distances at that stage of a race so I didn’t know if I would make it or not. To make matters worse I ran on the left hand side of the road and ended up on the wrong side of the barriers coming up to the line so had to stop and squeeze through a gap in the barriers and start running again … 2:59:20 on the clock, 2:59:30, I still wasn’t sure if I was going to make it. Then the line arrived, almost like a sudden surprise despite the long build up to it. 2:59:42!!!!

I had planned to take the hat and glasses off to get a decent photo finish of my first sub-3 but I had nothing left by that stage. I staggered around for a bit and finally the realisation came that I’d done it! I recovered for a few minutes, thanked Lee for getting me through many of those miles, and then after a few minutes stretching my cramping hamstrings, it occurred to me I could get a direct train to Waterloo and having started an hour earlier than London I would be able to join the celebrations. I jogged to the station at significantly slower than sub-3 pace.

A reflection … While the significant greater mileage put me in the right place physically, it’s amazing just how much of a marathon is mental. The advice that I received from everyone during the build-up (you all know who you are) was vital – so many of the soundbites of advice popped into my head at the right time. On the day I was able to pick and choose the ones I needed – for example as mentioned having passed halfway in 1:29 I remembered the advice to ideally pass half-way in 1:29, when it got hard I remember the comments about the mental adjustment required when it got hard, on the hill I remembered the comment about the hill not being able to stop me if I was on for sub-3 at that stage. Given 3 failures and 1 success, I now feel almost qualified to give advice on the mental side of a marathon – mine would be to store up all the useful advice and find a way to access it when needed, positivity is key to achieving a marathon time.

A week later, as I sit here not yet really able to run again, I still cannot fully believe I am an OBE.

 

It Ain't Half Hot Mum by Andy Mahoney

It’s normally agreed that the question “How did it go?” does not put you on oath to give a full and honest answer.  You assume that no one really wants to hear the finer details and minor horrors of a race that didn’t go to plan. Or perhaps they do, if only to be sure they’re not alone in having their body go from friend to foe in the blink of an eye.

We all know that’s exactly what can happen in marathons, especially when someone’s turned the heating up and the twisting streets of London are hotter than Satan’s naughty bits. We all knew it was going to be hot.  VMLM sent us text messages saying so, and advised us not run dressed as a rhino. The BBC said it would be hot too. Even non-runners (we now call them Muggles) who don’t know the first thing about running marathons felt obliged to tell us it would be hot. “It’ll be hot,” they said. And they were right – it was.

Despite all this I wasn’t overly concerned. Though as I sat on the Eagles’ coach, eating a bowl of porridge that had slowly turned into cement, there was some slight trepidation as we neared Blackheath. Blimey I thought; a year later than planned but I’ve got to do it now.

I got down from the coach, repaired a few potholes with the leftover porridge, and headed over for the group photo.  After this we slowly separated and headed to our respective start areas. I went to blue, which at least had the benefit of being a cooling colour.  Others went to the red start, a colour more closely associated with hell, and quite possibly a more accurate premonition.

I spent much of my time in the blue start in the wonderful company of Suzanne Grant and Stephen Ralston (who assured me he wasn’t David Powlson, but who can be sure). Anyway, as Suzanne, Dave and I sat on cardboard mats that were kindly supplied by the EHM volunteers, there was little talk of the heat. It was if you like, the calm before the storm – except there was no bloody storm.

After the obligatory last-minute toilet visits we headed to the starting pens.  I positioned myself close to the 3:45 pacers. This was my target time, and as it was generally considered to be ‘slightly conservative’ I thought I might still be in with a chance despite the weather.  How wrong I was.  It turns out that 3:45 was less ‘mildly conservative’ and more ‘Monster Raving Looney’.  Still, you live and you learn.  It’s the last time I’ll be voting ‘mildly conservative’.

I finally set off at 10:22 and the first few miles felt OK, but things soon changed.  By mile five I was a minute behind target.  This was partly down to some bottlenecking.  It was surprisingly busy in the first few miles and I frequently found myself up against an impassable wall of slower runners and walkers.  This may have been down to the heat because people were slowing down early – deliberately or otherwise.

By mile ten my wrist pace band was a constant reminder of the ever-increasing gap between my target time and where I was.  I’d have torn the bloody thing off, but I’d taped it on so well it would have required a pair of scissors to remove it. And as any teacher will tell you – you mustn’t run with scissors.

By mile 13 I was genuinely concerned about not being able to finish.  I thought this must be what it feels like to run a marathon without any training. Except that I had trained. I had trained bloody hard and the training had gone very well.  Six runs over 20 miles and they’d all gone like clockwork.  Yet here I was at mile 13, sinking like the Nutty Professor on a see-saw.

The trouble was of course that I (like everyone else) had trained through the winter in near arctic conditions, and was now running in what felt like sub-Saharan conditions.  Let me tell you, it does not work.

I know that it was back at about mile six that one of the lenses felt out of my sunglasses.  Strangely, this is something I failed to notice until, well – after the finish at Horse Guards Parade.  And so I ran most of the marathon looking like some partially sighted guy who’d become separated from his guide.  This may account for why the roars of encouragement often sounded somewhat on the compassionate side.

And so I plodded on, the visor on my cap shielding my good eye from the sun, and possibly accounting for why I hadn’t noticed the missing lens.  Though by this point my brain was so focused on putting one foot in front of the other, that if my shorts had fallen off I doubt I’d have notice them either.  That certainly would have generated some decent crowd sympathy – and quite possibly a BBC interview.

As each mile went past I knew those tracking me could see I’d slowed down dramatically, and may be concerned.  There was little I could do about that except keep going, but eventually I had to walk for bit. Naturally I wasn’t happy about this, but I clearly wasn’t alone – I’ve never seen so many walkers in a marathon.

Somehow – don’t ask me how, because I genuinely don’t know – I made it to mile 23.  This gave me an adrenaline boost and chance to let people know I was OK.  Perhaps I should have slowed down because it went by in a quick blur.  I was desperately looking for Rachel, plus my sister and niece.  Familiar faces went by but not these three.  I stated to panic and thought I’d missed them, but then at the end of the row, they were there!

Suddenly I had more energy and with about three miles to go I thought I could dig deep and finish a little stronger.  Alas by the time I came out of the nearby tunnel I was wrecked again and slowed right down.

Eventually the mile markers became kilometre markers, and mercifully meter markers. That final kilometre was the hardest kilometre I have ever run. I crossed the finish line and couldn’t quite believe it was over.  My time was 04:20:33. That’s 35 minutes behind my target time.

Am I disappointed? No, not in the least.  Whilst it would have been nice to run in more favourable conditions and see if I could make 03:45, I think we all did the best we could in brutal conditions. And besides I only had one good eye.

Later in the Wellington pub there was much talk of the harsh conditions.  It wasn’t all doom and gloom though.  I had an interesting conversation with Kieran Santry, Emily Schmidt and few others about pre-race toilet strategy.  The main focus was around when and how many times one goes for a poo before a race.  The average seemed to be two number twos per person, which I suppose is easy to remember.

I must say Mr Santry was well informed on the subject and if you’re ever in need of pre-race toilet training (so-to-speak) than you’re strongly advised to consult with him.  When it comes to talking shite, Santry’s your man.

Finally, I got home for a much-needed early night.  As I was crawling into bed I noticed a blister on my left foot.  Like the missing lens earlier, I had completely failed to notice it before. I didn’t even notice it when showering in the gym. Still, it was my first ever running-related blister so I suppose I wasn’t expecting it.  Nonetheless, I had a quick check to see there was nothing else I’d missed.  I’m pleased to report there wasn’t. All toes and other vital appendages were thankfully still attached.

And talking of reporting, that brings us to the end of my race day report, and this year’s blogs.  It was hard, at times it was hell, but thanks to the Eagles it was always amazing.

And if I ever do it again I promise to run for the RNIB…

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Boston Marathon - Piers Keenleyside

I love running, and enjoy trying to get half-decent times but have been hampered by injury for the last 6 months which has been very frustrating. Last April I ran my 4th sub 3:30 marathon of the year at the London Marathon with a time of 3:23 which meant as a 60 year old I would easily have a BQ (Boston Qualifier) time.

When I ran Marrakech in just over 4 hours at the end of January and then 3:55 at Seville a month later I began to think my groin strain was on the mend but two ultras in March (Eco Trail de Paris and Two Oceans, Cape Town) did not seem to have helped the healing process! I knew that even a time of 4 hours would be difficult to achieve in Boston given the undulating nature of the course.

We left London on Friday morning and arrived mid-afternoon after a pleasant flight with BA thanks to an upgrade to business class (37 years working at BA still gets me some benefits if spare seats are available!). The weather was quite cold but sunny. Went to the expo to register and collect my number, and also sat in on a talk by previous ‘winners’. One of the speakers was Bobbi Gibb who was actually the first woman to run the Boston Marathon in 1966 – a year before Kathrine Switzer did so in 1967. Bobbi also ran in 1967 and beat Kathrine’s time by more than an hour – she was also the fastest lady in 1968. Kathrine’s run is more well known because she had officially entered (but as an assumed male) so was running with a bib number, and I think because of the famous picture of a race marshal trying to grab the bib number and get her off the course.

The next morning we got up early and set off on the ‘T’ (Boston’s ‘Underground’) to Stony Brook where we had a short walk to Jamaica Pond to join the third running of Boston’s first parkrun venue. A very nice course which was two laps around the perimeter of the pond made even nicer by a lovely spring morning with blue skies and a touch of warmth when in the sun – the calm before the storm! We even had coffee and doughnuts given to us the end of the run - provided by a local politician trying to get re-elected in September!

Sunday was grey and bitterly cold – with a bit of sleet in the air.  The forecast for Monday , race day, was worse – cold, wind and lots of rain with even the possibility of snow!. I also discovered that the bag drop was at the finish in Boston from where we would board the buses to the start. This meant I would need more warm throw away clothing to wear for the 2 hours or so we would have before the start of the race. After a shopping trip to Primark I was equipped with a pullover for bought $3 and jogging bottoms for $6.50. 

As promised, the rain and wind arrived early on Monday morning and woke us up at 3am as it crashed against the window of our apartment! I got up at about 6am and after a breakfast of porridge and cereal bars made my way to Boston Common via the ‘T’ to board a yellow school bus which would take us to the start at Hopkinton 26 miles to the west of Boston.
After an hour on the bus we arrived at the Athletes’ Village where 30,000 pairs of feet had made the place look like scenes from Woodstock with shoe sucking mud and piles of discarded clothing and blankets. There were also small piles of snow ringing each of the marquees where it had slid off the tops. Although they looked to offer some shelter from the wind and rain, getting over to them would have meant having my running shoes filled with water, icy slush and mud!

Luckily I spotted another option – some small red tents being used to distribute free Clif bars and gels to runners had also been given over to be used as shelters. I squeezed inside and found it surprisingly warm – they were equipped with small portable gas fires! When the first wave of runners were called to the start, quite a few people left the tent and I was able to bag a seat right in front of one of them!

I was in wave 2 but delayed leaving my cosy spot until I heard the first call for wave 3. The starting area was about 500m away and as I arrived, my corral of runners was already on the move and I tagged along at the back crossing the line about 5 minutes after the official start time for the wave.

Just prior to the start I had thrown off my jogging bottoms, (heavy fleece bought in a UK charity shop) and replaced my heavier ‘Paris Marathon’ poncho with a thin single use type plastic poncho. As it was so cold I decided to keep the Primark pullover on until I had warmed up a bit!

At the start the temperature was only 3 or 4 degrees but a 30mph headwind and the constant rain meant that it felt a lot colder. The rain never stopped – sometimes it would ease off and I’d think it was going to stop – but no! Within minutes it would be back heavier than before and with hail and snow mixed in for good measure! In places the water rushed down and across the road like a small river.

There were an amazing amount of spectators in spite of the weather and they made as much noise as any other major city race I have ever been in. Because of the driving rain I kept my head down and due to peak of my cap saw only my feet and the road for much of the race! On occasions when I did look up I could see that the small towns we passed through had wooded suburbs and roads lined with fine New England clapperboard detached houses.

The first 2 or 3 miles were quite easy being mainly downhill. It then changed to a more undulating type of course with many ups and downs. Just before the halfway point I reached the famous Wellesley College “Scream Tunnel” which could be heard well before I got there! Apart from the final few metres this was the only time I actually enjoyed running that day! It is not often a man of my age gets 100’s of girls screaming to be kissed by you with some holding risque signs such as ‘Kiss Me I’m Wet!”

I was very wet! Feet soaked from the many puddles and water running down the road. The sleeves of my long sleeved Ealing Eagles top, not covered by the poncho, were also dripping wet and every few minutes I would clench my fists in an attempt to ‘dry’ my sodden gloves!
At about mile 16 my groin strain really started to become quite painful and my pace dropped to 12 and 13 minute miles – I knew I would not even get a sub 4:30 finish. There was quite a steep hill around mile 19 and I thought I was at the famous Heartbreak Hill – but no, it was about a mile further on and a bit longer than the previous one. The race was mostly downhill from there but with a few more small climbs to negotiate. The final two miles were very flat coming into central Boston via Kenmore Square and along Commonwealth Avenue before turning right on Hereford Street and the left to the finishing straight on Boylston Street. When I made the right, there were hundreds of raincoats and garbage bags on the road, discarded by runners (I assume for “photo finish” reasons). Finally the finish line, and I was thinking when I got the medal, “this is one that I really earned!”. My official time was 4:57:08 – my slowest road marathon time ever. I hope to do better on Sunday in London where the weather is forecast to be a little bit warmer!

I exited the finish chute and collected my bag of dry warm clothes, left there earlier that morning, but could find nowhere dry to change. The Arlington ‘T’ station was very close so I wobbled down the steps and made my way back to our apartment. Kathryn had just got back from spectating and was soaked to the skin through 4 layers of clothing and a thick ‘waterproof’ coat! She had been on the course just after the turn into Boylston but we missed seeing each other. 

The Boston Globe had a story the morning after that said 2,500 runners received medical treatment for hypothermia. Among the elite men, 10 of the top 13 seeds all DNFd. I think I would have also been a DNF if I hadn’t kept the plastic poncho on for the whole race. I have now finished 148 marathons/ultras, and of them, the 2018 Boston Marathon was the hardest road marathon race I have ever done.

And well done to fellow Ealing Eagles, Gosia and James, who were also running Boston and  both did brilliant times in spite of the horrendous conditions!

 

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Stephen's Blog #7 - Wales Great Marathon

I signed up to the Wales Great Marathon last year. I hadn't got into London, seemed to miss the boat for entering Berlin and I hadn't got into Brighton either and I wanted a spring (as it stands, winter) marathon to effectively not feel left out. So when I was successful with the club ballot I thought that this run might be a nice organised ‘long run’ with gels, a t shirt and stuff.  As it turns out this became my ‘tester’ to see if London was practical. 

Oh BTW I had already changed this to the half option rather than the full marathon. So long story short, biblical weather today, rain and windy, but ran around at a kind of a marathon pace and was happy with the ‘London next week’ excuse for a slower time. Hamstring still in one piece and the ache didn't get worse so really pleased. I know this isn't classic tapering, but I feel much more confidant for next week and looking forward to the day.

The weather forecast is interesting; provisionally says it might be sunny and warm? Im used to winter running so not sure about this bit?!?

No five guys.

Ps. Dave P. Just checking to see if you are still ok to do that switcheroo at half way?

Stephen's Blog #6 - To Defer or Not to Defer

I wrote this blog last week and decided not to share my update until I had ran the Thames Towpath Ten. As you may have guessed from the title, my training has stalled and deferral is an option.  So I didn’t want to share a blog full of bravado and then quickly have to revise.  On the same day I received my London marathon number, I had my first physio appointment. It turns out that that 'Mini Hip' was actually a tear in my hamstring that I have tried to train through since January. Whilst the recovery was timed as months and not weeks recovery it felt like a strange situation and still does now. The nagging doubt is whether the injury will get dramatically worse during the marathon, or if its just a matter of pacing well and handling an increasing ache. 

I can handle the fact that running the marathon isn’t ideal to help the injury heal, but with some physio and a few runs in the past couple of weeks, I think everything feels ok, and I will deal with the consequences with a medal around my neck (hopefully).  I'm planning a decent run this weekend to try and build confidence and then hopefully with a further week of rest and physio, will be ready to go.  And the idea of watching on tv is too much,... Fingers crossed. And no five guys,...

Nearly There...

I have now officially been tapering for over a week, though you’d need to keep a very keen eye on Strava to notice. Whilst last week’s overall mileage was about seven miles less than the previous week, I still finished with a 20-mile run on Sunday. I find it hard to consider any week that includes a 20 mile run to be a tapering week.  But taper it was as I’d ran 22 miles the previous Sunday.  

This 22-miler was the longest run of my training plan and I’m pleased to say it went very well.  The idea was to run the first 14 miles slower than marathon pace and the final eight at marathon pace or quicker.  Somehow I managed the final miles much quicker and finished strongly.  I’m not quite sure how I managed this. Perhaps it’s down to a good training plan and a good coach. Yes that’ll be it.  My coach is of course my girlfriend, Rachel, which some might say is a risky strategy.  But to be fair it’s all worked very well.  Phew…

I incorporated this 22 mile run into the Kingston Half in order to take full advantage of the water stations and marshals. Whilst taking advantage of marshals is frowned upon in some quarters, I was happy to make do with their words of encouragement.  In fact when one enthusiastically told me I was almost at mile 10, I felt no need to mention I was actually on mile 19. He would have assumed I was a show-off, or possibly just lost.

Next week’s training will finish with a not-so-long run of a mere 13 miles. That’s one of the great things about marathon training – it makes the half marathon distance seem like an absolute breeze.

However, I’m pleased to be finally tapering as the last few weeks have been the toughest.  They were not helped by the weather, where I welcomed the return of the Beast from the East with about as much enthusiasm as a Russian in Salisbury.  There were times earlier in my plan when the weather was so bad and icy that I had to resort to the dreaded treadmill. As anyone who has been bored shitless on one of these infernal contraptions will know, it’s not a decision to be taken lightly.  Spring marathons will obviously require winter training, but I think the weather has been particularly unkind this year. 

My plan has included six runs of 20 miles or more.  Some have told me this sounds tough, but I do not say that, and refer you back to the paragraph about my coach as to the reasons why.  Whilst I was starting to feel a bit battered by all the mileage I now feel fine, with very few aches.  In fact I could not have asked for the last 13 weeks of training to have gone any better.  I am as well prepared as I could hope to be. I know what it’s like when marathon training goes horribly wrong, so I’m pleased I somehow held it together and got though the hard miles this year.

It now seems like a very long time since my name was drawn from the hat in the December 2016 club ballot. But one deferral and 16 months later I’m now impatient for race day to arrive.

So with less than two weeks to ago I have a simple final strategy: eat well, taper well and don’t do anything stupid.

Hopefully I’ll see you at mile 23. Oh and of course, good luck to all the ballot winners and other Eagles running London this year.    

Kingston Half.jpg

Ten Feet of Pain by Gary Hobbs

It is long run time. Normally this would be twenty miles but today the plan is to do between sixteen and twenty miles.

OK. I will come clean. Actually there is no plan. I have decided, pretty much at random, that today I will run sixteen to twenty miles and I will do this no slower than one minute a mile over my marathon pace. There is no reason for this pace or distance apart from that it just popped into my brain. I think maybe someone once told me that a long training run should be about a minute slower than marathon pace and it stuck in my head. I have decided to do the first six to ten miles on my own and then finish off with the ten mile Eagles run to Richmond and back. Then I will celebrate with a hot chocolate. At this point, this is pretty straightforward in my head.

Then I wake up and it starts ever so slowly to unravel.

The first thing that happens is my bed turns out to be really really warm and cosy this morning and almost impossible to leave. I finally drag myself out, only to discover that for some reason I can now only move in slow motion.

I do finally make it out of the house clutching two bottles of water, each containing a purple tablet, to replace the fluid and electrolytes my body is about to lose. As it has been snowing, and may snow some more, I have thrown on trail shoes and extra layers.

I run to Ealing Green and leave one of my bottle there, a little proud of my cleverness (remember this later), so I can pick it up at nine, when the Eagles run starts and only have to carry one of my bottles at a time. At this point I realise I no longer have time to do six to ten miles before the Eagles run starts so I decide to start with just the long weekday club run, though I later readjust this and do the short club run instead.

This part of the run is eerily and thrillingly atmospheric. I and a couple of other joggers seem to have the streets pretty much to ourselves. At one point I am even able to run down South Ealing Road in the middle of the road, which lets me avoid the snowy pavements. In a strange way I feel like we joggers are somehow connected to each other by our inexplicable decision to run in near dark down cold, empty, snowy streets. Maybe they feel it too because every time I see a runner we exchange nods of… of what? Smugness? Satisfaction? Pity and desperation?

By nine o’clock I have only managed four miles. More unravelling. I do make it back in time for the start though and we set off.

By the end of the first mile, I have settled in alongside John Kenny and Godfrey who in my experience stand out consistently, even among Eagles, as two of the friendliest and most talkative people to run with.

Then, almost without really realising it, I have settled in on their shoulders. Then, again almost without really realising it, I have settled in about ten feet behind them. Only ten feet but it is a very long ten feet as I find when I try to close the gap. It is like I am running in their slipstream. The ten feet does not drift into eleven feet, but equally it rarely gets shorter. By working very hard I can sometimes reduce that distance to nine feet but that is about it.

The run starts to be about this ten foot gap. Once or twice I manage to put in a prolonged extra effort long enough to catch them up but as soon as I do I lose concentration and slip back to being ten feet behind them. Ten feet. Not nine. Not eleven.

At this point it is pretty much only the promise of sitting in a café with a friend and a hot chocolate afterwards that is keeping me going. The snow is pretty and for the most part the conditions underfoot are good but I would struggle to say I am enjoying this. My legs feel dead apart from my right foot which is starting to hurt. My head is telling me I cannot be bothered with this.

However, we grind out the miles. In some strange way the other two Eagles are pulling me through this. Even if I cannot turn ten feet into nine I refuse to let it turn into eleven. I know how easily eleven feet could become half a mile.

Then, somehow, we are back in Ealing. I get to the finish and even manage to drag myself forwards for another two miles before I get to the café, which turns out to be everything I dreamed of and more. I can say that without a doubt I have earned my hot chocolate.

As we have been running, I have been turning over the reasons why this run has been so difficult, the small decisions I made and how they may have contributed. They include:

·         I am running in trail shoes, which I hate doing on hard surfaces as they do not have enough support.

·         My legs are still tired from the marathon last week.

·         I have been rubbish at hydrating. My clever plan which let me only carry one bottle at a time turned out to have a little flaw in it – namely that I forgot to actually pick it up. As far as I know, there is still a bottle of water and electrolytes on Ealing Green to this day. This means I ran sixteen miles with only one bottle of water.

·         My foot is hurting.

·         It is harder to run in the snowy conditions.

·         I did not get much sleep last night.

·         For the first time in years I am running in long trousers and they are weighing my legs down.

·         I am overheating because I am wearing too many layers.

·         I am just rubbish at running and London is going to be a disaster.

All of these may be true but, equally, maybe they are not. Maybe today is just one of those days.

What I have described here is one small part of the strange process of training for a marathon. If I do cross the finish line in April, in some small way this run will have contributed. What I do not know is if it will have made me faster or slower. I did keep going when I was struggling, doing my minimum distance of sixteen miles and coming in about forty seconds a mile slower than my marathon pace, and that could help my mental strength on the day. On the other hand, I have also created doubt in my mind because if sixteen miles is so difficult how on earth can I do twenty six? Maybe it was too soon after my last marathon and I have failed to give my legs the chance to recover properly and grow stronger and this might affect my training in future. What is more, my foot pain could develop into an injury (though fortunately it goes away in a day or two.)

Marathon training continues to be a mystery to me. As these blogs probably show, I stumble through it doing what feels right to me. On the twenty second of April I will find out if it worked.

26.2 Reasons by Gary Hobbs

I am aware there will be people among you who have never run a marathon. Wise, clever, rational people.

I am not one of you.

In the month and a half since my last blog I have run a couple more, the Olympic Challenge in Gravesend and the Thames Meander. These were two very different marathons. The first one was two weeks after Marrakesh so I still had a bit of tiredness in my legs. It was hilly as well and I knew after five miles that I was a long way off the pace I wanted to do. From five miles it was downhill all the way, though unfortunately not literally. I got slower and slower and only a small recovery in the last few miles stopped me from tipping over into the next hour. The second one was better. This time I had had a month to recover from my last marathon. I splattered my way fairly enthusiastically along the Thames through a thick layer of mud. After the first ten miles I was slightly off the pace I needed for a PB but not much. It could go either way. Unfortunately it went the wrong way and I lost another six minutes before the end of the race but felt reasonably happy. I am left feeling ok with how my training is going at the moment. At lot of marathon running seems to be about pacing myself properly and not fading too much at the end.

So, for whatever reason, I have made a decision that running marathons is going to be part of my life. In case anyone out there is considering doing their first, this blog is going to be about that decision. I will try to answer, with 26.2 reasons, the question, ‘why on earth do I run marathons?’, bearing in my mind that this is just my personal take on it as different people run in different ways and for different reasons.

Reason 1: Running marathons helps me not to set limits for myself. For example, after the Olympic Challenge marathon, I decided to push myself further and ran Harrow Hill 10k the following day. This was one of the stranger experiences of my life because I was lining up at the start with genuinely no idea if I was physically capable of running. I ended up having to run a short distance to start on time and was barely able to raise myself beyond walking pace. As we began, whatever it is that lets me run faster during a race – Adrenaline? Common purpose? Fear of failure? Competitiveness?  - kicked in and I was running. It was pretty much the hilliest road 10k I have done, including a brutal hill at the very start, but I found my rhythm and was only about four or five minutes slower than normal.

Reason 2: I like learning. After every marathon I have learnt something about running marathons. What I am learning at the moment is mostly about the need to recover properly afterwards. Apart from the obvious tiredness and stiffness afterwards, I am noticing a kind of residual tiredness. As I run more marathons I am starting to lose the edge off my speed over shorter distances. I think the answer to this is to start doing intervals and hills but I have not tested this yet.

Reason 3: I do not know when to stop.

Reason 4: It fits into my life. Most of doing a marathon is about all the hours spent doing long training runs. It is a big commitment and only possible if, like me, you have time to fit it in. I am particularly lucky because my partner, who quite frankly inspires me, not only also runs marathons but runs at almost exactly the same speed. She understands the madness that is marathon running.

Reason 5: My body seems to be able to take the strain. I am lucky that I recover pretty quickly after marathons and (so far) they have not caused me to get injured.

Reason 6: I am not alone when I run them. Marathons seems more sociable that other races and I can see a few reasons for this: some of them have a much smaller field than other races; I am now getting to the point where I recognise a few people from other small marathons we have both done so we say hi to each other; some are laps so you are constantly seeing the same few people coming the other way and you can encourage each other, even if you are running at very different speeds; at times I have run 15 miles or more beside another runner, helping each other through the pain, much more time that would be possible during a 10k unless something has gone seriously wrong.

In the Thames Meander, for example, another runner latched on behind me at mile fourteen and we ran together for a while. His presence helped me a lot as it gave me a reason not to slow down. We gave each other a few words of encouragement too, without knowing each other’s names or even having seen each other’s faces, there was some kind of bond between us. Around the twenty mile mark he hared off and left me for dead but I was the steady tortoise and three or four miles later I overtook him. He had gone too fast and was in a bad way. After the race was finished we chatted like comrades in arms and then went our separate ways.

Reason 7: I am alone when I run them. Running a marathon is all about what I have done. What I mean by this is that I can run a shorter race just on general fitness but I can only run a marathon if I have put in the effort and done the training. If I finish a marathon, it is because I have earned it.

Reason 8: Anything can happen. Perhaps because it is a longer mileage, there is more scope for unexpected things to happen. I am pretty consistent with most distances but when it comes to the marathon I have never been able to predict how a race will go.

Reason 9: I hate marathon running. Forcing my body to keep running for that length of time can be horrible. Ok. I know, I know. Some of you might be thinking this does not really count as a reason to run marathons but for me it does. Perhaps I should rephrase it slightly: I hate marathon running but I show myself that I can do it anyway and this gives me a massive sense of achievement.

Reason 10: Because one day I would like to do Ultras.

Reason 11: Because I may just be a bit weird.

Reason 12: I can never take running a marathon for granted. When I start a marathon, part of my feeling of excitement comes because I never know for sure if I will be able to finish. I feel this at every race but more so for a marathon. Marathons always feels special to me in a way that no other race does.

Reason 13: Come on! It’s a marathon! That is so cool. At some level, part of me feels like I am Pheidippides (google it- I did).

Reason 14: I do not mind spending a bit more cash on a race which is good because some marathons can be expensive.

Reason 15: They do marathons abroad too. While admittedly I am no Piers, I have visited Paris, Amsterdam and Marrakesh for the first time by doing marathons. Marathon running is a very good excuse to see new bits of the world.

Reason 16: Because I can. It suits my physical and psychological running style. I like the shorter, faster races too, but I do like digging in for a long races: that process of drifting into a meditative rhythm. I never get bored, even in long training runs, and when I set my mind to something I tend to maintain my focus for a long period of time. If this is true for you, maybe you are a marathon runner too.

Reason 17: Because I couldn’t. For a large part of my life I have been a very very long distance away from being able to run a marathon. I wanted to, and in my mind selected Berlin as my first. Then as the years went by I never got past a half marathon. My running cycle would be this: would train during the summer; run a half marathon or two around September or October; not be able to run anything long when it got cold because of my asthma; lose all my fitness; start again in late spring and repeat. Eventually I resigned myself and accepted I would never run a marathon. Then I broke the cycle and have now managed to transform 13.1 miles of hurt into 26.2 miles of hurt. It is hard to describe what it felt like when I ran my first marathon and when, this year, I got a place in the Berlin Marathon.

Reason 18: The medals.

Reason 19: Running a marathon burns up thousands of calories. I can eat whatever the hell I like afterwards.

Reason 20: The mental challenge is intense. In part this is about digging deeply into mental resources when they are the only thing stopping me from doing the sensible thing and falling down where I stand. It is also about judging how to pace the race: finding the delicate balance of running the first bit at a pace that is neither too slow to ruin my time or too fast to fade badly in the last section and ruin my time that way.

Reason 21: Because of the 100 Marathon Club, which part of me thinks I could join one day. For those of you that have not come across this, it is a running club for people in the UK who have run at least a hundred marathons or ultras. You get a t-shirt.

Reason 22: ‘Shut up Gary and just keep running.’ This is the reason I give myself during a race when my mind is shouting ‘Why are you doing this, why are you doing this’. I have finished every marathon so far so I suppose it kind of works.

Reason 23: The crowds. More than in any race you are beautiful and lifesavers. Thank you in advance mile 23.

Reason 24: The buzz.

Reason 25: The finish line. Reaching it is beautiful.

Reason 26: What happens in marathon running flows over into other areas of my life. When I finish a marathon I am inspired elsewhere because I carry inside me the knowledge what I can do more than I think.

Reason 26.2: In conclusion, above and beyond everything else, the single best reason to run a marathon is…

OK. I have set myself the task of giving 26.2 reasons for running marathons so unfortunately in the middle of that sentence is where I am going to have to stop. Finish it yourself. And, if you do manage to, maybe I will see you somewhere around the 26 mile mark. And we will share the hurting and the massive, massive sense of achievement.