Mental Wellbeing during Covid 19 Week5

Introduction

Many of you may know Dan Vandenburg as the club's Mental Health Champion, which is a scheme sponsored by England Athletics. He does various talks and things related to looking after your mental health.

As such, Dan wanted to do something for the club during what is probably a testing time mentally for many of us. Towards this, he will be posting on facebook every weekday around 3pm with a tip on how to look after your mental health during lockdown.

Tips for week 1 are also set out in this article Mental Wellbeing during Covid 19 Week1

Tips for week 2 are also set out in this article Mental Wellbeing during Covid 19 Week2

Tips for week 3 are also set out in this article Mental Wellbeing during Covid 19 Week 3

Tips for week 4 are also set out in this article Mental Wellbeing during Covid 19 Week 4

Welcome to week 5 of Dan’s tips from facebook on how to look after your mental health during lockdown. The text of these posts is repeated below in his words.

These tips are based on a tried and tested 5 point wellbeing model. Each weekday will be linked to one point in the model. The points and days related to each one are (click on the link to go straight to the that tip for this week):

1: Connect with people around you - Monday

2: Be active (hopefully an easier one for Eagles!) - Tuesday

3: Keep learning - Wednesday

4: Give back to the community - Thursday

5: Take notice of your feelings and the world around you - Friday

If you ever want to talk to Dan in private, he is a trained Mental health First Aider and you can reach him on wellbeing@ealingeagles.com.

In the immortal words of Jerry Springer "Look after eachother and yourselves".

Monday - Connect with People

As Monday 25th May was the bank holiday, there was no daily tip.

Hope you were able to connect with people around you!!!

Tuesday - Be active

It's day 21 of my wellbeing at home tips. Today is Tuesday so we are talking about being active.

One for the parents today about keeping you kids active. The link below has strategies to get your kids to stay active during lockdown.

Joe Wicks got a lot of kudos for his morning PE classes but there is much more you can do.

The article also has tips for encouraging teens to stay active. I hope you find it useful

https://patient.info/news-and-features/covid-19-how-to-keep-kids-active-during-coronavirus-lockdown

Wednesday - Keep learning

It's day 22 of my wellbeing at home tips. Today is Wednesday so our tip is about Keeping on Learning.

Do you know about TED Talks? These are short talks by someone who knows what they are talking about on almost anything under the sun. My favourate one is only 8 mins long by Ruby Wax talking about mental health. Here's the link, do watch it its very moving!

https://www.ted.com/talks/ruby_wax_what_s_so_funny_about_mental_illness?language=en

Reason I mention them is that in response to COVID-19 the TED Foundation have created TED Ed, a learning portal for those affected by COVID-19 i.e. everyone.

The structure seems to be focussed around the American schooling system but may be a good resource for a parent looking to (having to) educate their kids at home or someone with a curious mind.

https://ed.ted.com/daily_newsletter

You need to sign up but all content is free.

Thats all for today see you tomorrow

Thursday - Give back to the community

Hello all. It's day 23 of my wellbeing at home tips. It's Thursday today which means we are talking about Giving back to the community.

At a high level this pillar of wellbeing is linked to the fact that feeling part of something bigger is good for our human instincts, pscyhe and wellbeing. Even though from the news it may not seem it, humans are a collaborative bunch and is a big part of why the species was/is dominant.

So what better time for the Eagles taking on the Phillias Fogg challenge of going round the world?

https://www.ealingeagles.com/news/2020/5/26/eagles-around-the-world-in-80-days-challenge

I'd like to encourage those who can run, walk or a mixture of both to take part in this. It starts on the 1st June I believe.

For those who can't do that at the moment for a variety of reasons why not take part in an Around the World Game?

https://icebreakerideas.com/around-the-world-game/

I'll start a thread on this on the 1st and Eagles can join in that. The Mallet's Mallet thread has been going on for 3 or 4 years!

Also since my boardgame related post got a lot of chatter, there are several Round the World boardgames such as this one:

https://boardgamegeek.com/boardgame/244951/round-world

You can buy it cheaply online but it's not super well rated :/

thats all for today. See you tomorrow!

You can email me on any mental health related topics at wellbeing@ealingeagles.com

Friday - Take notice

Hello Eagles

It's day 24 of my welbeing at home tips. Today is Fridaaaaay and that means we are talking about Taking notice of your feelings and the world around you.

I know we have lots of avid readers in the group, so I wanted to share this list by Goodreads their best self help / self motivation books. I had heard of many of these but a few were new to me.

https://www.goodreads.com/shelf/show/self-help

How many of the list ahve you read or heard of? If you have read one what did you think of it?

many thanks, hope you have a good weekend

Daniel

More Virtual training with Covid 19

Some of you may have seen this guidance issued by England Athletics following the change in government guidance.
1. For now the government's message and advice of England Athletics that socially distanced groups of up to 6 can meet DOES NOT mean we can justify meeting up to run in groups. We share paths and roads with other users and it is not possible to run considerately as a group in Ealing yet. We understand that some of you are struggling with solo running but please don't let the club down!
2. The club is offering many virtual options as set out below to motivate members to train at different levels and we hope you are enjoying these. As the club does not offer small group training, the option given by the guidance to do this does not affect us.

Social Distancing and Covid 19 Etiquette

Remember: stay safe when running. Maintain a 2m social distance, be courteous to other people who may be running, cycling or walking in the same area, and avoid places you know will be busy. Try to avoid running in the road and pay attention to road crossings!

Here’s a lighthearted video from Blackheath & Bromley Harriers about how to run when social distancing
- some ideas relate to the personal circumstances of the runner and so you will need to work out how they relate to you
- other ideas relate to how runners interact with the people around them and so count as good running etiquette (guidelines which control the way a responsible individual should behave in society)
Please do be responsible when you are out running, particularly if you are wearing your club vest #dontlettheclubdown

Yoga, Strength and Runlates Sessions on Zoom

Abi Yoga (Club Sponsor)

I hope you’re all doing OK in these strange times. I’ve moved my yoga classes online for the foreseeable future and I’d love you to come along to a session.
Yoga is physically beneficial in terms of giving the body a good stretch and a bit of gentle strengthening. Now perhaps more than ever it can also benefit us mentally too, providing a few moments of stability and calm at a time when so much around us has changed and continues to do so.

I’m running several classes each week, many of which make a great double with Hannah’s S&C sessions.
Monday
08.00-08.30 Morning Movement and Meditation
Tuesday
18.00-19.00 Slow Flow
Wednesday
08.00-08.30 Morning Movement and Meditation
19.00-20.00 Slow Flow
Thursday
18.00-19.00 Vinyasa Flow
Friday
08.00-09.00 Slow Flow
All classes are on a suggested donation basis (max £10). Please don’t hesitate to get in touch if you’d like to join a session, for more information on anything that I’m offering, with feedback on sessions you’ve been to, or with any general queries: abibarber1@gmail.com

Hannah Copeland Abs / Core Zoom Sessions

Strong core- stronger running! Stay strong at home or work with regular bodyweight core/ S&C exercises to reinforce your running/other training, wherever you are! Also great if you’re injured / coming back from injury and can do some basic core/back strengthening exercises.
All you need is space to hold a plank, swing your arms, do a lunge.
I’ve tried to schedule sessions to meet people’s timetable needs as follows, many of which make a great combo with Abi Barber’s lovely yoga sessions.

Monday
07:30-8.00 Core/Abs
18:00 - 18:45 Core /glutes/Abs combo
Tuesday
07.30-8.00 Core/ Abs/Glutes
17.30- 18.00 (2 June only) Intro session for Eagles
Wednesday
07.00-08.00 Runners’ Strength & Conditioning
Thursday
07:30-08:00 Core blimey
17:30-18:00 Core/glutes ( in time for Abi’s yoga at 18:00 )
Friday
07:15-07:45 Early bird Core/abs (great combo followed by Abi’s 8:00 yoga !)
Saturday
10:30 -11.30 Runners’ Strength & Conditioning (combining cardio/upper/lower/core)
It’s easy to find video abs sessions but can be more fun and encouraging to train with your team buddies!
Most sessions are bodyweight only, but if you have a resistance band and light dumbbells / improvised weights (full water bottles/large tins/packets of rice /weighted cloth bags) then have them ready too.
All classes are on a suggested donation basis. At present I am doing weekly 5 minute Kenyan plank variations-nominate 5 for NHS charities
As Abi also says, please do email/DM me for more info/ if you’d like to join a session, with feedback on any sessions you’ve already been or with any general queries: hannahcfenzi@gmail.com

Victoria Gidney RUNLATES - Pilates classes for Runners

Pilates is well known for improving posture/alignment, core strength and flexibility - and in a Runlates class all the exercises are tailored for us runners! We do both standing and matwork sequences to strengthen the muscles both in the core and around key joints (notably the pelvis, which tends to dictate what happens in the legs). Everything is related back to ‘ideal’ running form - so it’s relevant to everyone, whether you’re new/returning to running, or more experienced and looking for something to support with maintaining that strength and technique

Currently offering 3 Runners classes a week, and a Matwork class (more traditional Pilates) focused on core strength and spinal mobility.
Monday
6PM - Pilates for Runners 6 week Course (currently on week 2)
Tuesdays
7PM (2 June only) - Pilates Matwork
8PM - Pilates for Runners drop in
Thursdays
6PM - Pilates for Runners drop in
7PM - Pilates Matwork
Happy to answer any questions you might have, so feel free to get in touch on facebook or email vicgidney@gmail.com All classes are donation-based, and if you’d like to you can sign up following the relevant link on the below. https://linktr.ee/runlates

Not the Summer League 2020 (revised 5 June 2020)

An opportunity to take part in running activities over the two distances used by the Summer League races (5 miles or 10k), but where you design your own route and choose when you run in the specified period ending at 5pm on a Sunday.

Event 1 over the period 5pm Thursday 28 May to 5pm Sunday 31 May was an internal Eagles competition.

Following a video meeting with representatives of the Summer League running clubs, Ealing Eagles is pleased to announce that several of the clubs who normally compete in the Summer League have agreed to organise a virtual competition. Arrangements for the interclub competition (corresponding to Events 2, 4 and 5 of the internal Eagles competition) and also for the internal Ealing Eagles league modified where appropriate are set out on the website. https://www.ealingeagles.com/news/2020/6/5/not-the-summer-league-2020-revised-3-june-2020  
In particular, please note that runs will be accepted for each event over the period 5am Monday to 5pm of the Sunday and that interclub events will include, in addition to the adult race, a one mile run for juniors and 400m relays.
This google spreadsheet https://docs.google.com/spreadsheets/d/1QIkqaVWGeul9SfgU-nqhA1n8uc0xMJYmriE0iztiINM/edit?usp=sharing is being used for sign up (sheet named “registraton”) and allocation of teams for the internal competition (eight internal teams with the first 10 finishers scoring for each team).
The deadline for new sign-ups to join a team for the internal Ealing Eagles league is 9pm on Wednesday of the period during which each event is taking place.

Around the World in 80 Days Challenge

In Jules Verne’s 1872 novel Around the World in 80 Days, rich London gent Phileas Fogg was challenged by his friends at the Reform Club to circumnavigate the globe within 80 days. Phileas and his valet Passepartout set off on a route taking in 4 continents travelling by rail, sea and at one point elephant.

So, we thought what better way to combat lockdown cabin fever than to challenge our own clubmates to a collective adventure to run around the world! Can we beat Phileas Fogg and Passepartout and run the full route distance of 23,024 miles within 80 days?

We set off on 1 June and more information on this link https://www.ealingeagles.com/news/2020/5/26/eagles-around-the-world-in-80-days-challenge

5k Time Trial

Sadly, there won’t be a 5k Gunnersbury handicap on the first Wednesday of the month this summer but there will be this!

Open to everyone who wants to see how their running is faring during lockdown and/or those who want to set themselves a challenge to improve their 5k time over one month.

We’ll have a leaderboard of fastest times for each age category and also biggest improvement in times for each age category between June’s time trial and July’s time trial.

This can be a challenge of you vs you from one month to the next or you can challenge someone else to a 5k virtual race; you can even do the same course (just not at the same time)

More information on this link https://www.ealingeagles.com/news/2020/5/26/ealing-eagles-5k-time-trial

Eagles Reboot

Not run for a while for whatever reason

- because of or even before lockdown?

Wondering how to get back into running again?

Eagles Reboot will be an opportunity for Eagles to encourage one another to get back to running starting from a very basic level and is for people who want to increase their running from 1k to 6k in 11 weeks.

https://www.ealingeagles.com/news/2020/4/30/eagles-reboot

Eagles Reset

Eagles Reset is for people who can't or don't want to run very far at the moment (perhaps the thought of covering more than one mile in reps around the garden feels a bit much) and aims simply to monitor and improve activity.

https://www.ealingeagles.com/news/2020/5/14/eagles-reset

Rainbow Running

The idea is that you raid your kit drawer for 7 tops, one in every colour of the rainbow - red, orange, yellow, green, blue, indigo and violet (and yes, I do say 'Richard of York Gave Battle in Vain' to remember the order but that might just be because I'm from right near Bosworth Battlefield...!). Take a picture of yourself in each colour top to share with your fellow Eagles and by the end of your 7 runs you'll be able to make a lovely cheerful collage showing you resplendent as a beautiful rainbow!

This challenge started in early May and so far 30 Eagles have uploaded their collages of completed rainbows to the club facebook group; some are repeating the challenge while other new people are joining the challenge all the time so it’s not too late to start.

If you are not on facebook, you could still do this challenge yourself. If you want something to be uploaded into facebook to show your fellow Eagles that you are still running, please wait until you have completed the challenge and then email the completed collage of seven colours to coaching@ealingeagles.com

Piers’ Picture Trail Challenge

Piers Keenleyside has put together a picture trail challenge of 27 locations which can be taken as one challenge, two shorter challenges east and west of Ealing Broadway or a picture bingo concept for anyone who wants several outings to visit all the different locations. For more information, please see the article at https://www.ealingeagles.com/news/2020/5/3/piers-picture-trail-challenge

Piers’ Post Box Challenge

Piers Keenleyside has put together a challenge involving various post boxes around Ealing and all within a mile of Ealing Green. There are 38 boxes in total each worth 1 or 2 points. https://www.ealingeagles.com/news/2020/5/14/piers-post-box-challenge

Orienteering Options (South London Orienteers)

Looking to spice up your weekly run in Richmond/Gunnersbury/Wimbledon? South London Orienteers have set out some options and more information is in this article. https://www.ealingeagles.com/news/2020/6/12/orienteering-options

EALING EAGLES 5K TIME TRIAL

Sadly, there won’t be a 5k Gunnersbury handicap on the first Wednesday of the month this summer but there will be this!

Open to everyone who wants to see how their running is faring during lockdown and/or those who want to set themselves a challenge to improve their 5k time over one month.

We’ll have a leaderboard of fastest times for each age category and also biggest improvement in times for each age category between June’s time trial and July’s time trial.

This can be a challenge of you vs you from one month to the next or you can challenge someone else to a 5k virtual race; you can even do the same course (just not at the same time).

The rules:

- Run 5k between Monday 1 June and Sunday 7 June. If you run under 5k, it doesn’t count, if you run over 5k, the whole time is the time you enter for the time trial (no knocking off seconds because you didn’t stop your watch bang on 5k).

- You choose your own route. In order to make a fair comparison, you MUST run the exact same route next month. If you deliberately work out the biggest net downhill route you can find, you are only kidding yourself about your amazing new 5k time.

- Enter your name, age grading and 5k time on the google doc (link below) and submit a screen shot of your garmin/strava to the Ealing Eagles Facebook Virtual Time Trial album. The picture should include the route, the time and the distance. Please do this before midnight on Sunday 7 June (and subsequently Sunday 5 July for the July TT). After the deadline the google doc will be locked.

- No need to sign up in advance, just add the info above before the deadline in the google doc. https://docs.google.com/spreadsheets/d/1GpJiYUAoFQNgcP5rphT8PEliSxmglSXdtEH5zZkqR6c/edit?usp=sharing

- Leaderboards will be published the second week of the month.

- No stopping of watches at traffic lights – this is a time trial.

- No sandbagging - don’t be ‘that’ person who runs deliberately slow in the June TT to ensure a massive improvement in the July TT.

- Represent your club and run in your Eagles vest/top.

- Remember to social distance safely.

5ktimetrial.jpg

Eagles Around the World in 80 Days Challenge

In Jules Verne’s 1872 novel Around the World in 80 Days, rich London gent Phileas Fogg was challenged by his friends at the Reform Club to circumnavigate the globe within 80 days. Phileas and his valet Passepartout set off on a route taking in 4 continents travelling by rail, sea and at one point elephant.

So, we thought what better way to combat lockdown cabin fever than to challenge our own clubmates to a collective adventure to run around the world! Can we beat Phileas Fogg and Passepartout and run the full route distance of 23,024 miles within 80 days?

The original route from the story breaks down into 10 handy stages, shown on this special Eagles map:

80days_map.jpg

Rules of the Game

·        The challenge starts on Monday 1st June and will run for a maximum of 80 days, ending on 19th August. The aim of the game is for the club to use everyone’s combined mileage to get back to London before the 80 days runs out!

·        Eagles can submit distances they have run by using this form: https://forms.gle/nMcEyf4Wa23aiKqF9 - you can submit each run as you do them, or a few at a time. To keep it somewhere easy to find, try emailing the link to yourself!

·        No evidence is required, this will operate as an honour system.

·        The form has options for kms or miles for your convenience, please only fill in one option.

·        Distance added can be for runs, run/walks or walks, but they should be for deliberate ‘sessions’ please – don’t just add your step count for the day!  

·        You can submit ANY session of ANY distance at ANY time and all we want to know is the distance you covered.  

·        The coaching team will keep an eye on the total distance and provide updates, with the club’s current position marked on the map. Where possible we will tell you which Eagle got us over the line for each stage! Each time we reach the end of a stage we will send out a celebratory post. The route includes a lot of places club members may have done runs in the past. We will be encouraging you to post pictures and anecdotes connected to each place when we get there, in the comments of the celebratory post.

·        No hitching rides on elephants.

Happy Running Eagles!

Not the Summer League 2020

Introduction

An opportunity to take part in running activities over the two distances used by the Summer League races (5 miles or 10k), but where you design your own route and choose when you run (in the period from 5pm Thursday to 5pm Sunday of the weekend of the event).

This google spreadsheet https://docs.google.com/spreadsheets/d/1QIkqaVWGeul9SfgU-nqhA1n8uc0xMJYmriE0iztiINM/edit?usp=sharing shows allocations to teams for everyone who signed up before 9pm on 25 May. You will be allocated to a team for the first event if you sign up by 9pm on Wednesday 26 May.

The Summer League dates would have been:

May 31 Dulwich

June 14 Headstone Manor Park, Harrow

June 28 Perivale

July 19 Regents Park

August 9 Battersea Park

Rules

1. After signing up, you will be allocated to one of eight teams. For each event, the first 10 runners of the team will earn points for the team but others can still affect the scoring by finishing ahead of scoring runners from other teams. The first finisher will gain 100 points for their team and there will be a combined scoring of men and women.

2. For each event, runners must sign up by 9pm on the Wednesday immediately before the period of the event to be allocated to a team. Other runners can still sign up after the deadline but will be classed as guest runners for that event and then assigned to a team for the following event(s).

3. Teams must provide a team name and team colour(s) with a design for a team vest corresponding to the style of club vests shown on the Summer League website (not Ealing Eagles). http://www.thesummerleague.uk/

4. Runs for each event must take place in the time periods indicated.

5. Evidence of the run must be posted in the club facebook group or emailed to coaching@ealingeagles.com before the end of the indicated time period. It is essential that you post evidence of time and distance and desirable if you can include the map (by starting at a distance from your home you maintain a level of privacy). Suggestions for the format of the evidence are given below.

Map_examples.jpg

Route guidance

6. Ealing Eagles Running Club is a mixed ability club and we welcome all members who are able to cover the distances for Not the Summer League to take part. We also want to provide events which will challenge those who are more confident as well as be accessible to everyone.

7. Summer League events take place at different locations and so the expectation is that runners will run a different route for each event. Although Summer League is competitive, it also embodies community spirit and so those who simply want to join in for the running and be involved in the social side of the event may prefer not to adhere to the route guidance. An extreme example is that someone who is shielding and not running outside their accommodation is allowed to run the distance on a treadmill.

8. It is likely that the guidance (for events after Event 1) will be to design routes north, south, east and west of your home location but we will confirm guidance nearer the date of each event when we know the latest Government and England Athletics guidance on social distancing and how runs may be organised.

9. To enable all members of the club to participate we are asking you to run in your local area. This means that variation in routes due to terrain and amount of ascent (and deviation from your planned route due to the requirements of social distancing and being courteous to others) will have a small effect on your time and hence your position. Enjoyment of your run is the objective!

10. Routes may involve crossing roads (or stopping because of the requirements of social distancing) and you should not pause your watch. Safety is top priority and you may wish to think in advance as to where to cross a main road if it might be busy.

Event 1

For our first event you run 5 miles (8.05k) between 5pm Thursday May 28 to 5pm Sunday May 31.

For this event we would like you to devise a circuit of 5 miles which surrounds your home. Please try to avoid repeating sections of the same road or path (regardless of which direction you are running). If you get back to your starting point before you have completed 5 miles, you continue (but try to use a different path) until you reach 5 miles. It does not matter if you complete 5 miles before you have returned to the start: you stop your watch at 5 miles. Circuits may be checked for distance in advance using mapometer.com.

Event 2 – includes interclub competition (rules revised 5 June 2020)

Since the original approach from Queens Park Harriers, Ealing Eagles is pleased to announce that several of the clubs who normally compete in the Summer League have agreed to organise a virtual competition. The arrangements are set out below for the interclub competition and also for the internal Ealing Eagles league modified where appropriate. More information (including the arrangements for Event 2 “Harrow”) can be found on this link https://www.ealingeagles.com/news/2020/6/5/not-the-summer-league-2020-revised-3-june-2020

Ealing Eagles Running Club – Annual General Meeting (AGM) Status Repor

Date: 24th May 2020 Time: N/A Venue: N/A 

Committee: Chair: David Carlin Coaching: Wei-Hei Kipling Communications: Sam Royle Membership: Terena De Abaitua-Hind & Phil Cairns Race: Kate Ward Social: Claudia Alviles Treasurer: Greg Fernandes-Lawes 

Chairman’s report 

It has been an extraordinary past three months with the Covid-19 pandemic causing us to cancel all our socials, the Eagles 10k event, face-to-face coaching and club runs. 

Firstly, a big thank you from The Committee to all club members for adhering to the ‘social distancing’ guidance, and your care and thoughtfulness when you have been running around Ealing or wherever you now live, as I am aware some members remain affiliated to the club even when they have left the local area. 

The Committee is aware that at the start of the escalation of the Covid-19, virus guidance as to how we should all change the way in which we live, exercise and keep safe, a few issues were raised by members. Thank you to those members, who for the Heath & Safety of fellow members, raised concerns through the correct channels, i.e. emailing or messaging the committee. The communications to cancel club activities took a little bit of time to permeate through to everyone on their chosen media. However, after a short period, we all pulled together to ensure all members ran safely and now we await further advice of when we can run as a club again. This appears to be some way off, but we won’t rush back into sessions without the recommendations from the both government and EA. 

It has been a challenging time for all of us all. Some of our members will have had family illnesses due to the virus, mental health challenges and some may have lost their businesses/jobs due to the economic knock on effects of the lockdown. Also, in our club we have many key workers and I am sure all members would want me to thank you for being there on the front line for our community. Thank you! 

Our thoughts and prayers go out to all club members who may be dealing with the health side of the Covid-19 virus. 

Onto club business... the Annual General Meeting could not take place on Tuesday 28th April 2020. We had no option but to postpone this event, however, as soon as we are fully back up and running we will convene an AGM! 

However, the committee has two vacancies which I feel we can get on and fill. As last year, this does not preclude any member from applying for any post where the current committee member has agreed to renew their role and stay on for a further year. 

At the end of this report you will be reminded that two roles need to be filled, initially as co-opted on to the committee. As we cannot have our AGM The committee can co-opt committee members onto the committee which can be formally agreed at a later AGM. If we are able to hold an AGM in the Autumn, we will do so and then revert back to the first Tuesday after the VLM. The vacant committee positions are; 

o Communications role

o Race role 

I’d like to thank the current committee for their help and support to myself as Chairman but also for all their hard work and commitment to make sure our great club has run smoothly. 

I would like to raise the profile of the 10k committee. Ben and the 10k committee had this year’s proposed event up and ready, over 50% sold and they were just moving to final sign-off on medals etc. Regretfully, they had to take the decision to cancel the event. The event had been meticulously planned and I have no doubt this would have been another enjoyable race for the external runners and our own, including the army of Eagle volunteers. A big thank you from the club for your time and efforts to support the club and our charities. 

Last year we rolled out a new 10th Year Anniversary kit which was brilliantly managed by our wonderful Piers. We will move forward with additional kit over the summer for next winter, which I did promise to do last year. I apologise this didn’t happen, it will this year! 

Due to the SE Athletics Association proposal to increase their fees being rejected by the affiliated clubs and that we will lose approximately 3-6 months of organised club coaching and events we are reducing the membership fee back to £30 our 2020/2021 membership. We have reviewed the finances and don’t feel the drop in membership of £5 will affect us too much this year. This is mainly because our continual ability to take on new members should provide the financial gap from the reduction in the annual fee. There is a risk that new members may hold off for a while this year but we have funds in the club bank account so it wouldn’t cause us any cash flow issues. 

You may have seen a survey sent out by the Ealing Eagles Charitable Trust (EECT) asking about your feelings about a clubhouse and membership fees. This was purely a survey for the long term project where the EECT are looking for a base for our club and the Juniors of course. There is an update from this committee of their recent work as an Appendix to this letter. 

Terena and Phil will start sending the emails out next week to renew your membership, please action this as soon as possible as this makes it easier for us to collate and saves reminders. The Committee thank you in advance for your swift action and payment. 

Although we have not had a formal club runs the coaching team have been very proactive and arrange virtual events which have all been successful. The Rainbow shirt running, Strava Art, 1-mile event, Virtual Relay, Not The Green Belt Relay and soon we have the Not The Summer League and the XC races recently mentioned by Kieran on FB. Also Dan has raised the profile about Mental Health with some great tips over the past two weeks or so. A big thank you to the Coaching team and Dan for their work especially over the past 2-3 months. There is also Eagles Reboot for those injured or wanting to restart their running. 

Financial Accounts 2019/20 

The financial picture for last year was healthy with an in year profit of £3,934 leading to a £28,905 credit balance in our bank account. It’s wise to leave the accounts to be signed off until we have our AGM however, please be assured that Greg reports to the committee at each Committee meeting. In addition, this year two members with a financial background have reviewed the accounts. 

The independent reviewers are happy with the administration of the accounts and from their review they commented we have a good audit for our financial processes. As an example, a question was raised around payments to England athletics which was suitably answered and the reviewer was happy with the response. The financial report can be viewed here:

Ealing Eagles Financial Report 2020

If you have any questions about the accounts please email chair@ealingeagles.com so we have separation of duties and I’ll get the response(s) from Greg and include the two independent reviewers as well so our actions are transparent. I will then publish the Q&As to the club in my next report. 

To make all of the activities work for us we rely on good and clear communication with you all. We try to communicate with all members via our weekly newsletter, updating information on the website, Facebook and Twitter. Please read the weekly email and/or Facebook as the coaching team are developing innovative ideas to keep us motivated to run or walk depending on your fitness/injury levels. 

So 2020...what does this mean for the club, our community and the committee? 

1) Club: Until we know where we are with Covid-19 not much can be organised for group runs 

and events. However, the coaching team are using Facebook and the weekly email to suggest ways to encourage you all to be social. The next news release from the government is on May 28th so this may affect running clubs, although the club will be cautious before making any changes to the current Social Distancing guide. 

2) Community: Once we can arrange a Social we will do and this to be a great chance to renew 

the bonus of our club... we are sociable! 

3) Committee: The committee remain strong and with a couple of minor adjustments this year 

we will be able to ensure that the club is ready to ‘get back to normal’ immediately we are allowed to. This may be a gradual release of club runs and events with certain conditions but there is no point at the moment of making any fixed plans. 

Election of the committee 

Once again, I have enjoyed another year as Chairman and wish to stand again for another year. The stability in keeping most of the committee together last year made the operational side of the club work well. 

This year two committee members have stepped down, the other committee members have expressed a wish to stay on for another year. Under the current Covid-19 circumstances which stop us fulfilling the AGM voting rights of members, the committee members wishing to stand for election again should continue until we can hold an AGM and we fill the two vacancies if not filled at the AGM. As we can’t hold an AGM the committee want to use this process until such time we can 

hold an AGM. This is an exceptional decision for an exceptional turn of events we are currently having to deal with. 

These roles are: 

Committee: Chair: David Carlin Nominated to stand 2020-21 Coaching: Wei-Hei Kipling Nominated to stand 2020-21 Communications: Vacancy Vacancy 2020-21 Membership: Terena De Abaitua-Hind Nominated to stand 2020-21 Membership: Phil Cairns Nominated to stand 2020-21 Race: Vacancy Vacancy 2020-21 Social: Claudia Alves Nominated to stand 2020-21 Treasurer: Greg Fernandes-Lawes Nominated to stand 2020-21 

The outgoing committee members (Communications and Race) will support you through the role so don’t think you’ll be left to fend for yourself. We meet once a month for up to two hours. 

If you are interested in the two vacant positions or the other roles, please follow the timeline below. 

24 May 2020 Chairman’s update, Financial accounts 2019-20. 31 May 2020 Nominations for the Race and Communication Committee places should be sent membership@ealingeagles.com by 30th May 2020 (Please supply your name and which role you want to be elected for). If more than one member applies you will be requested to send a short personal statement to membership@ealingeagles.com In the near future. 2 June 2020 Nominations announced or if only one person per post applies the new committee role announced. 9 June 2020 Vote completed if required by an online survey. 

If you want to speak to me about the roles and expectations of a committee post and the amount of time you will have to invest, please do contact me at chair@ealingeagles.com Also, if you have any issues with the committee’s decision to roll over the current members until we can hold an AGM again, please contact me. I believe it’s the right decision at the current time. 

I look forward to seeing you via Facebook, Strava or in person while I’m out running/walking and in the longer term at a social or an event. 

David Carlin Chairman, Ealing Eagles Running Club 

Appendix 1 Ealing Eagles Charitable Foundation 

Registered Charity Number 1179283 

Our Vision: Enabling running and other sporting activities for better health and life chances for everyone in Ealing 

Our Mission: To secure the long-term provision of running and other sporting activities for the Ealing Eagles Running Club and the wider community 

Background

The idea of a ‘think tank’ to map out the longer term aims and objectives for Ealing Eagles was first mooted in late 2015 and at the Club’s AGM, in April 2016, it was agreed to appoint a sub- committee. The following year, the Club agreed that we should focus on finding better junior facilities as a priority and look at finding a permanent base for the club longer term. The Club then approved the formation of a Charitable Foundation, which was registered with the Charity Commission in July 2018. 

Trustees

The trustees of the Ealing Eagles Charitable Foundation are all club members: 

Chair & Trustee: Nigel Panton Trustee & Secretary: Heidi Vickery Trustee & Treasurer: Kelvin Walker Trustee: Rachel Job Trustee: Sarah Dhanda 

Committee Members: Lucy Rigg & Paul Thomas 

Progress

EECF meet at least six times a year. Over the last three years we have looked at around 15 potential locations within Ealing and held discussions with both schools and sports clubs about the joint use of their facilities. We have also inspected athletics facilities in Tonbridge, Hillingdon, Slough, Maidenhead, Paddington, Shepherds Bush, Lee Valley, Willesden and Perivale, to see what facilities are available in other boroughs and to give ideas of what is best for Ealing. 

We have also met with Ealing Council on a number of occasions (the Planning and Regeneration department, the Active Ealing team, and Julian Bell – leader of Ealing Council) to share information and discuss ideas and options. 

We had been very close to securing much improved Ealing Eagles Junior facilities at a Primary School in Ealing for September 2020. Unfortunately, Coronavirus has impacted on this and there will now be a delay, so we are reviewing other options to find a more suitable space and facilities for the Junior section going forwards. 

A survey will be distributed to the members of Ealing Eagles Running Club in May 2020 to gather information as to what its members would like from the club in the future. 

Contact

For further information, or to get in touch with the Ealing Eagles Charitable Foundation, please email us at chair@ealingeaglescf.org.uk

Mental Wellbeing during Covid 19 Week4

Introduction

Many of you may know Dan Vandenburg as the club's Mental Health Champion, which is a scheme sponsored by England Athletics. He does various talks and things related to looking after your mental health.

As such, Dan wanted to do something for the club during what is probably a testing time mentally for many of us. Towards this, he will be posting on facebook every weekday around 3pm with a tip on how to look after your mental health during lockdown.

Tips for week 1 are also set out in this article Mental Wellbeing during Covid 19 Week1

Tips for week 2 are also set out in this article Mental Wellbeing during Covid 19 Week2

Tips for week 3 are also set out in this article Mental Wellbeing during Covid 19 Week 3

Welcome to week 3 of Dan’s tips from facebook on how to look after your mental health during lockdown. The text of these posts is repeated below in his words.

These tips are based on a tried and tested 5 point wellbeing model. Each weekday will be linked to one point in the model. The points and days related to each one are (click on the link to go straight to the that tip for this week):

1: Connect with people around you - Monday

2: Be active (hopefully an easier one for Eagles!) - Tuesday

3: Keep learning - Wednesday

4: Give back to the community - Thursday

5: Take notice of your feelings and the world around you - Friday

If you ever want to talk to Dan in private, he is a trained Mental health First Aider and you can reach him on wellbeing@ealingeagles.com.

In the immortal words of Jerry Springer "Look after eachother and yourselves".

Monday - Connect with People

Hi all it's day # 16 of my wellbeing at home tips (time flies).

Today is a Monday which means we are talking about Connecting with the people around you.

success.com have put together this nice list of 9 ways to stay connected to people

https://www.success.com/9-ways-to-stay-connected-during-social-distancing/

It has some things I really like such as writing someone a letter (how many of us still do that these days?) and reaching out to those around you who you know may be struggling more or could be.

Many of us are already doing some of these but hopefully we can all find something new to do here.

As always you can contact me on wellbeing@ealingeagles.com

Tuesday - Be active

it's day 17 of my wellbeing at home tips.

Today is a Tuesday (for anyone who has forgotten due to lockdown vibes) so that means we are talking about Being Active

The Express published a video on Saturday of 8 excercises you can do to develop and maintain strength while at home using things like bean cans as weights (!).

https://www.express.co.uk/life-style/diets/1258922/lockdown-exercise-coronavirus-the-eight-exercises-you-can-do-while-stuck-at-home

The article also mentions some other guided excercise classes you can do using youtube etc or DVDs - bit of a blast from the recent past there!

Hope you are able to keep active in a way suitable to your own situation

Wednesday - Keep learning

Hello all it's day 18 of my wellbeing at home tips. Today is Wednesday so we have a tip about how to Keep Learning.

This week is also Mental Health Awareness week, a week where we are all encouraged to think more about mental health. I didn't organise anything specific as we already have these tips and talks given/planned.

Here's a link to the campaign's official pages.

https://www.mentalhealth.org.uk/campaigns/mental-health-awareness-week

I wanted to bring these both together somehow and so want to change tack and ask YOU a question.

What on the topic of mental health would you like to find out more about, which I could then help the club with?

All suggestions welcome below. Or if you would prefer please email to me on wellbeing@ealingeagles.com

Also just so I am not shortchanging you on a tip here's a snippet to end with:

To help you learn more about the power of kindness here's a variety of testimonials from people about how kindness has changed their lives for the better. They're a subsection of the page linked above.

https://www.mentalhealth.org.uk/campaigns/mental-health-awareness-week/kindness-stories

Thursday - Give back to the community

Today it's day 19 of my wellbeing at home tips. Today is Thursday so my tip is themed to the wellbeing pillar of Giving back to the community.

https://www.dosomethinggood.org.uk/ operates in Ealing and is a website to help people find people to help. It is endorsed by Ealing Council

There's lots of ways to get involved and lots of differing oportunities for different kinds of people

Why not have a look.

I look forwards to hearing your suggestions on what mental health work I can focus on to help you all the most based off of my tip yesterday :)

Stay safe

Daniel

Friday - Take notice

It's day 20 of my wellbeing at home tips.

Today is Friday before the long weekend (yay) so my tip is linked to Taking notice of your feelings and the world around you.

I went to a presentation recently from someone with lived experience of depression in their latter end of their career this week.

In my first post I mentioned the 5 pillars of wellbeing each day of these tips are linked to. In this talk the speaker unpacked them in a different light and I wanted to share with you all.

The pillars I am using are:

  • Connect with the people around you

  • Be Active

  • Keep learning

  • Give back to the community

  • Take notice of your feelings and the world around you

The ones mentioned in the talk were:

  • Connect with nature and people

  • Active. Be active

  • Nice. be nice and kind to yourself and others

  • Discover. Learn new things, be curious

  • Observe yourself and around you

I felt they communicate similar things but the second has the advantage of being the acronym CAN DO so I'll take it that that was their goal - get a good acronym for the topic of convo. What do you think about the two? Which do you prefer?

I hope you all have a great weekend.

Update: I'll finish the template for the conversation I posted last week this weekend and share next Wednesday.

Mental Wellbeing during Covid 19 Week3

Introduction

Many of you may know Dan Vandenburg as the club's Mental Health Champion, which is a scheme sponsored by England Athletics. He does various talks and things related to looking after your mental health.

As such, Dan wanted to do something for the club during what is probably a testing time mentally for many of us. Towards this, he will be posting on facebook every weekday around 3pm with a tip on how to look after your mental health during lockdown.

Tips for week 1 are also set out in this article Mental Wellbeing during Covid 19 Week1

Tips for week 2 are also set out in this article Mental Wellbeing during Covid 19 Week2

Welcome to week 3 of Dan’s tips from facebook on how to look after your mental health during lockdown. The text of these posts is repeated below in his words.

These tips are based on a tried and tested 5 point wellbeing model. Each weekday will be linked to one point in the model. The points and days related to each one are (click on the link to go straight to the that tip for this week):

1: Connect with people around you - Monday

2: Be active (hopefully an easier one for Eagles!) - Tuesday

3: Keep learning - Wednesday

4: Give back to the community - Thursday

5: Take notice of your feelings and the world around you - Friday

If you ever want to talk to Dan in private, he is a trained Mental health First Aider and you can reach him on wellbeing@ealingeagles.com.

In the immortal words of Jerry Springer "Look after eachother and yourselves".

Monday - Connect with People

Hello Eagles

It's day #11 of my wellbeing at home tips and since today is Monday we are in the relams of connecting with the people around you.

You may or may not know that I am a big gamer, I own about 300 boardgames which I hoard in my study. They are a great way to interact with others and provide a way to get to know each other better.

They are going through a somewhat of a golden age at the moment with many newer boardgames making the transition from geeky closet material to well known

alongside more traditional games...Catan anyone?

This link gives a run down of some of the better ones so why not give them a try?

https://www.expertreviews.co.uk/games/1405793/best-board-games-our-pick-of-the-best-board-card-games-for-players-aged-8-to-80

Don't have any players to hand? Fear not there are many boardgame websites where you can play online against friends or strangers in a whole new world.

Some of my favourates are:

Board Game Arena: https://boardgamearena.com/welcome

Yucata: https://www.yucata.de/en

Boite a Jeux: http://www.boiteajeux.net/

and Tabletopia: https://tabletopia.com/

These are all accessible for free but many operate a subscription option for more games, more options or access during peak busy times.

I hope you explore a couple of new games during lockdown

Tuesday - Be active

Hello all

it's day 12 of my wellbeing at home tips. Today is Tuesday and that means we are focussing on Be Active.

The NHS have released tips on how to be active and get fit for free. I don't think they've been updated since the announcement on Sunday from the PM but many still ring true.

Some of the list aren't possible during lockdown but there are still plenty of ideas there you can do.

https://www.nhs.uk/live-well/exercise/free-fitness-ideas/

I also want to mention two new Eagles initiatives Eagles Reboot and Eagles Reset. Reboot is an activity scheme to increase your activity levels over 11 weeks incase they have slipped during lockdown. Reset is an activity tracker suitable for anyone of any activity level.

That it for today, you can get in touch with me on mental health matters on wellbeing@ealingeagles.com

Wednesday - Keep learning

It's day 13 of my wellbeing at home tips.

Today is Wednesday so we are on the theme of Keep Learning.

I'm actually going to use this as a shameless plug of the fact I am doing a virtual talk tonight on wellbeing at home. It will be recorded and have time for questions after. Come and learn how to feel better while spending more time at home.

https://drive.google.com/file/d/1NfVV04VSTnJFK7PRyq4ihm2zjLaLeyTH/view?usp=sharing

Thursday - Give back to the community

its day 14 of my wellbeing at home tips. Today is Thursday so we are talking about Giving back to the community.

Several good things came up in my talk yesterday. One of them was kindness. Random acts of kindness can be very powerful and really make the difference for both the giver and the reciever.

Maybe make a plan to do a random act of kindness every day or every other day. You can organise this how you like but can really help with yours and someone elses wellbeing.

Also remember it is a very important time to be kind to yourself right now. This is one of the hardest things to do in life for many.

that's it for today!

as always you can get in touch with me on wellbeing@ealingeagles.com

Friday - Take notice

It's day 15 of my wellbeing and working from home tips. Today is Friday (yay) and as such today's theme is Taking notice of your feelings and the world around you.

Today I'm using another things we talked about in my Wednesday evening presentation. Attached as a pic is a conversation you can have with yourself or someone else about how you are feeling, how you can know you may be starting to slip in some way and what you can usefully do to get back on track.

This is stolen from my work and so I'm working this weekend to make a template Eagles could use.

I think it is a helpful framing for anyone to asess themselves or someone they are close to (friend, colleague, family, doesn't really matter too much as long as there is trust and honesty).

Let me know what you think of this conversation design and I'll incorporate your views this weekend. You can reach me on wellbeing@ealingeagles.com.

have a great weeknd it's looking nice and sunny at the moment in Isleworth Riverside area.

200515_Feelingtoday.jpg

Piers' Post Box Challenge

Another Street-O event for Eagles to have a go at in the next few weeks. The control points are various post boxes around Ealing and all within a mile of Ealing Green. There are 38 boxes in total each worth 1 or 2 points. You get a bonus of 3 points for returning to Ealing Green within an hour.

Unlike a traditional Street-O event you can have as long as you like to study the map and plan a route to get the most boxes/points.

All post boxes have a unique reference number which consists of a post code (W5 or W13) followed by a one or two digit sequence number. These numbers are at the bottom of the note that shows the collection times etc. When you locate a post box note the sequence number against the map reference number. Click on links for the map, EE-PostBox-Street-O-Map and a tally sheet, EE-PostBox-Street-O-Tally. You may find it easier to just write the reference numbers on the map. (note: on a few boxes the sequence number is followed by the letter 'D' - ignore and just note numbers).

200504_Piers_PostBox.jpg

Eagles Reset

As Mirka has noted for Eagles Reboot, our lives have changed dramatically. We sit more, we move less, we don’t socialise, we are more distracted than ever, anxiety is on the rise

.. and we spend more (or, indeed, all of our) time in our own space of house and garden. And, as some of us found out for the 1milelockdownchallenge for A Mile in Her Shoes, covering one mile (or even one kilometre) involves a lot of laps or reps in a small enclosed area.

Eagles Reset is a quarantine ritual aimed at those Eagles for whom running even 1km is logistically challenging and simply aims to make sure that we are staying active (or increasing our activity if we have reduced our activity because of the challenges of lockdown).

Having something special during this time will help us look forward to each new day.
Please note, this is not a training programme.

This is an 11 - Week Reset Eagles Tracker.

Why 11 because this year we celebrate 11 th Ealing Eagles Anniversary.

In the first week, we will aim simply get into the habit of recording our exercise – this is a good habit for everyone, whatever their level. Let’s not judge ourselves for what we are or are not doing – we should start from where we are, not where we would like to be, and so need to know where we are. The exercise record includes two aspects – steps (for those of us who have a step counter or we could record minutes of specific walking) and other exercise (so perhaps a yoga class or squats)

For subsequent weeks, please identify a goal – perhaps trying a new online class or a suggestion from one of Dan VandenBurg’s Tuesday “Be active” posts on facebook. Or increase step count by adding a 500 steps (5 to 10mins walk depending on cadence) sometime during the day and consolidate that for the week so it becomes a habit.

Each week, I will make a suggestion for us to consider in our exercise – to encourage us to get into some good habits (perhaps good posture, improved balance or better glute activation) that will stand us in good stead when we are in a position to start running more again.

The probability is that Eagles wanting to make use of Eagles Reset may be in this situation for more than 11 weeks so this tracker and the weekly suggestions will continue, possibly repeated, as required. It is also possible that a variation of this may be appropriate for Healing Eagles.

As the possible targets for this are more varied than for Eagles Reboot, I will be offering a zoom social on Saturday 16 May at 11am for anyone who wants to chat about this – please message me (or email me at coaching@ealingeagles.com) if you would like to attend and I will send you the link.

Mental Wellbeing during Covid 19 Week2

Introduction

Many of you may know Dan Vandenburg as the club's Mental Health Champion, which is a scheme sponsored by England Athletics. He does various talks and things related to looking after your mental health.

As such, Dan wanted to do something for the club during what is probably a testing time mentally for many of us. Towards this, he will be posting on facebook every weekday around 3pm with a tip on how to look after your mental health during lockdown.

Tips for week 1 are also set out in this article Mental Wellbeing during Covid 19 Week1

Welcome to week 2 of Dan’s tips from facebook on how to look after your mental health during lockdown. The text of these posts is repeated below in his words.

These tips are based on a tried and tested 5 point wellbeing model. Each weekday will be linked to one point in the model. The points and days related to each one are (click on the link to go straight to the that tip for this week):

1: Connect with people around you - Monday

2: Be active (hopefully an easier one for Eagles!) - Tuesday

3: Keep learning - Wednesday

4: Give back to the community - Thursday

5: Take notice of your feelings and the world around you - Friday

If you ever want to talk to Dan in private, he is a trained Mental health First Aider and you can reach him on wellbeing@ealingeagles.com.

In the immortal words of Jerry Springer "Look after eachother and yourselves".

Monday - Connect with People

It's day #6 of my wellbeing at home tips. It's Monday again, so our tip is about Connecting with people around you.

Last time I shared the best rated video calling apps which are getting very poplar to enable friends and loved ones to interact. Today’s tip is aimed at the parents among us.

Keeping children entertained is hard enough in the summer holiday's let alone during a pandemic alongside homeschooling. The other week the Evening Standard put together these tips on how to keep children entertained.

https://www.standard.co.uk/go/london/attractions/things-to-do-keep-kids-entertained-at-home-a4394766.html

I love children myself but must say I am glad I don't have to entertain or school any during an open ended lockdown. I hope the tips in the article help those who do have to!

Hoping some of these ideas keep kids and therefore parents happier and therefore more mentally healthy during lockdown!

Tuesday - Be active

Hello Eagles!

It's day #7 of my wellbeing at home during lockdown tips.

Today is Tuesday and that means we are talking about being active.

I promised a variety of things in this space and last week we had some discussion about the needs of Eagles who are having to shield for 3 months.

With that in mind, this page from the WHO (the World Health Organisation, not the band!) is quite nice in my mind as it first of all discusses some important concepts then has a second part with various excercises you can do at home in limited space.

http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/novel-coronavirus-2019-ncov-technical-guidance/stay-physically-active-during-self-quarantine

Lastly do check the sticky post on this Facebook page as we have several quailifed Eagles offering services to excercise at home such as Abi Barber, Hannah Copeland and I am sure there are more. There are also fun events to keeping you running if you are able to do that such as the virtual relay I have been seeing pics for today!

Lastly if you do want to get in touch email me wellbeing@ealingeagles.com

Wednesday - Keep learning

Hello Eagles.

It's a lovely day today and it's also day 8 of my wellbeing at home tips.

Since it is Wednesday our tip today is about Keeping on Learning.

Last week I shared a link to a directory of free learning resources. I wanted to do something today for those with less time than normal.

We all have to eat and the BBC has made a good resource of 39 home cupboard basics recipes.

https://www.bbcgoodfood.com/recipes/collection/storecupboard

These are healthy nutritious meals made with simple, easy to get ingredients which many of us may already have at home.

Also the supply chains have returned to some sense of normal but seems flour and yeast still hard to get.

*Disclaimer* I haven't checked these recipes for flour or yeast sorry!

Eating well is an important part of wellbeing. The old adage "you are what you eat" has a lot of truth to it and our mental wellbeing benefits from good, varied diets.

Hope you are keeping well in these trying times

Thursday - Give back to the community

Hello Eagles. It's day #9 of my wellbeing tips at home.

Today is Thursday so we are on the topic of Giving to the wider community

Last time I gave a link to official volunteering matching services. This time round I want to plug ourselves!

Do please give back to Eagles when and if you can. At the moment we do have things you can get involved with and participate in. Did you do a rainbow run yet? Did you take part in virtual relay?

Maybe you have a skill or idea you would love to share with the Eagles either during or after lockdown? if so let the committee know!

This is not meant to be a guilt trip but we have a great community here and please be active in it when you can.

When, not if, normal service for the club resumes, we have lots of useful and essential volunteering options such as tail running, help with beginners, volunteer at your local park run, train to be a LiRF or CiRF etc. For many of these you may even be in the ballot to get a coveted (or reviled, depending on your point of view) London Marathon place!

Groups like ours thrive on volunteers so please do consider what you can offer.

Do please continue to get in touch with me if you want to on mental health matters on wellbeing@ealingeagles.com

Friday - Take notice

It's day #10 of my stay at home tips. Sorry it's late I was sitting in the sun!

It's Friday today so our tip today is about Taking Notice of you Feelings and the World Around You.

Meditation has been used for millennia to help people calm down and feel more connected to the world around them.

Time In (previously Time Out) have put together a lit of the best meditation apps to help guide yourself through a session.

https://www.timeout.com/london/health-and-beauty/8-best-meditation-apps-to-help-you-calm-the-f-k-down

I think some are free and others paid for.

I personally call my running "active meditation" as I find being alone but active gives my head a rest and gives me some time to think.

Hope you are enjoyign the Bank Holiday and happy VE day.

Piers’ Picture Trail Challenge

Piers Keenleyside has created three 'Picture Trails' for Eagles to try over the next few weeks. The 'winner' of each route will be the one to reach all suggested picture points and return to where they started having covered the least distance. Note that three of the picture clues are cryptic and do not show the physical thing/building you are looking for.

The complete challenge

The complete challenge

There is a choice of 3 routes. The complete collage of 27 pictures (above) will cover around 9 miles, the one with 13 around 6 miles (mainly to the west of Ealing Broadway) and the one with 17 around 4 miles (east of EB). Alternatively, each of these collages could simply be used as a picture bingo for people wanting more than one outing to visit all of the locations.

To help with social distancing it would be best to walk when around Ealing Broadway Centre. May also be best to do it earlier in the day or in the evening.

Start with any image you like - perhaps the one nearest where you live. To make things easier the pictures are arranged in the order that you are likely to visit them if going clockwise - left to right row by row.

East of Ealing Broadway

East of Ealing Broadway

West of Ealing Broadway

West of Ealing Broadway

Eagles Reboot

As you all have noticed, our lives have changed dramatically. We sit more, we move less, we don’t socialise, we are more distracted than ever, anxiety is on the rise and therefore our confidence is lacking.

Do you feel like you can no longer run or even struggle to go out for a walk whatever the reason?

This could be right for you, in fact this is for everyone.

Start a new quarantine ritual – Eagles Reboot.

The most important thing we can do right now is whatever it takes to keep moving forward so that when the lockdowns are lifted, we will be ready.

Having something special during this time will help you look forward to each new day.

Please note, this is not a training programme.

This is an 11 - Week Reboot Eagles Tracker. Why 11 because this year we celebrate 11th Ealing Eagles Anniversary.

The idea behind it is very simple. Start with 1km 3x/week and each week to increase of 500m.

Visualisation is the key. Imagine how you would feel during the run and after the run. Then just go and enjoy.

Use the section for comments in the spreadsheet at the end of each run/walk/jog - get it all out of your system, you could also mention whether you walked, jogged…etc., this is only for you track how you feel.

On Sunday I will post a message/reminder and motivation to keep you going.

You can print this out so you can see it – maybe to put it on your vision board, for those who don’t have a printer, that’s ok too, as you can a create a screen shot on your mobile or your laptops.

Once we reach the 11th week, you’ll feel stronger but mostly confident.

Then we can concentrate on speed and hill workout aka training.

Tips/Suggestions

  • Be mindful of your body in terms of pain as well as personal enjoyment. Don’t burn out but don’t get bored either.

  • Practise gratitude, be patient with yourself.

  • Take out your headphones and enjoy nature’s beauty.

  • Run the first few kms naturally and without any expectations. Otherwise, you’re likely to lose your motivation.

  • If you decide not to walk, start running at a moderate pace (where you can easily hold a conversation).

  • Please note, only those who give their body time to gradually get used to the new demands will have long – term success.

  • Running on pavement – this is hard on your joints because the pavement does not cushion your steps.

  • Running on grass – this is soft and provides excellent cushioning, of course even here is the risk of injury – bumps, rocks…my preference.

  • Take time to connect.

  • Never give up, enjoy and remember, nature is open 24/7 😊

Mental Wellbeing during Covid 19 Week1

Introduction

Many of you may know Dan Vandenburg as the club's Mental Health Champion, which is a scheme sponsored by England Athletics. He does various talks and things related to looking after your mental health.

As such, Dan wanted to do something for the club during what is probably a testing time mentally for many of us. Towards this, he will be posting on facebook every weekday around 3pm with a tip on how to look after your mental health during lockdown. The text of these posts is repeated below in his words.

These tips will be based on a tried and tested 5 point wellbeing model. Each weekday will be linked to one point in the model. The points and days related to each one are (click on the link to go straight to the that tip for this week):

1: Connect with people around you - Monday

2: Be active (hopefully an easier one for Eagles!) - Tuesday

3: Keep learning - Wednesday

4: Give back to the community - Thursday

5: Take notice of your feelings and the world around you - Friday

He hopefully has enough content to take us through May but will keep doing this as best he can while lockdown continues.

If you ever want to talk to Dan in private, he is a trained Mental health First Aider and you can reach him on wellbeing@ealingeagles.com.

In the immortal words of Jerry Springer "Look after eachother and yourselves".

Monday - Connect with people

Hello all. It's the first day of my looking after your mental health tips as trailed yesterday. It's Monday today so that means our first tip is in the realms of connecting with people around you.

Here's the tip:

Stay in touch with video conferencing. We are lucky with have the tech we do today. Many of us are doing this anyway with friends and family but incase you are not sure what to use, wired.com did a helpful review of the main players so you can find the right one for you.

https://www.wired.co.uk/article/best-video-conference-apps

I'm a huge extrovert and while video chatting isn't the same as real face to face interactions it's helping me towards that itch.

You don't need the latest PC or anything to do this and for many a smartphone will suffice.

Tuesday - Be active

Hello all. Day 2 of my wellbeing while at home tips.

It's Tuesday today so today's tip is about how to stay active at home.

Joe Wilkes, the body coach, has got lots of attention for PE classes on TV in the morning aimed at schoolkids and our very own Abi Barber is doing online yoga courses. Hannah Copeland is also doing at home fitness classes for runners. You can see the details of these classes here: https://www.ealingeagles.com/news/2020/4/24/virtual-training-with-covid19

Further afield, Time Out have rebranded as Time In (some more Eagle Eyed amongst you may have noticed this). On Saturday they posted their guide to the best online fitness classes you can do at home. https://www.timeout.com/london/sport-and-fitness/the-best-online-fitness-classes

Most of these classes have a monthly fee. While we all have differing amounts of space at home hopefully you can find something that works for you in this list.

Wednesday - Keep learning

It's day 3 of my wellbeing at home tips. Today is a Wednesday so our theme is Keep Learning.

I'm a little hesitant over this one as we all are affected by this pandemic differently, some with more time some with less. Also, I believe we should be kind to ourselves and not put ourselves under extra pressure to perform.

Human beings are artistic, contemplative beings and so keeping our mind active and engaged is useful for general wellbeing. Learning something new can also be relaxing and enjoyable and distract us from our wider problems.

With that in mind todays tip is that LifeHack have put together this list of free educational resources. So if you do have time and the inclination maybe you can find some way to learn something new.

https://www.lifehack.org/articles/money/25-killer-sites-for-free-online-education.html

Thursday - Give back to the community

It's day #4 of my wellbeing at home tips. Today is Thursday so our tip is about Giving back to the wider community.

Being and importantly, feeling, part of something bigger gives us as human beings satisfaction and purpose. The lockdown really impacts on these aspects of our wellbeing.

That sense of community is why we are all Eagles afterall!

Getting involved in your local community is something you can do from your doorstep. Being more active in our little Facebook group doesn't take much and similarly, take the time out to connect with other similar groups I am sure you are members of too.

If you are able to give time and spend some time outside potentially too then this page on Gov.UK describes the various volunteering oportunity organisations in the UK. Think of them as Job Centres for volunteering.

The NHS volunteer drive got lots of support very quickly and so shows that the public can step up if needed. (It was also controversial in some areas of politics but I won't go there)

Again, I want to recognise we all have differing abilities in this space, so will have diversity in these tips but wanted to get this big one done first.

https://www.gov.uk/government/get-involved/take-part/volunteer

Friday - Take notice

Today is Friday so that means we are talking about Taking notice of your feelings and the world around you.

Since It's the start of a new month I wanted to share the idea of a Coping Calendar. This is a monthly process with a small wellbeing task to do each day. I attach an example I like from Action for Happiness, incase you want to give it a go. You can also make your own of course!

Some of them are more tips than tasks but you get the idea. I'm going to give this one a go why not join me?

Several of the entries are about taking stock, noticing how you are in the moment and enjoying the small things we often take for granted. These seem like important things right now.

A reminder you can always email me with questions or issues to do with mental health on wellbeing@ealingeagles.com. I check the email account once a day roughly.

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Confessions of a First-Time Marathoner: Chester Marathon, 6 October 2019

Pre-race

This will be my first, and my last, marathon.

I shouldn’t even be doing this race anyway. I’d always said to myself that I would never be a marathon runner, but something cracked in late summer 2018 - I think I was bored, or maybe scratching an itch I was coming to realise would always be there - and I signed up to run Brighton in spring 2019, which would be about 18 months after my first ever half marathon. I mean, once you’ve done 13.1 miles, you’re halfway there, right?

Proof that I was far too optimistic for my own good came when the inevitable injuries mounted up after ten weeks of a fairly full-on training plan, and I pulled out of Brighton with about six weeks to go, having amassed so much wear and tear that I had to take three whole weeks out to recover. But I’d got the bug by this point, and didn’t want the experience I’d built up to go to waste.

Chester in October popped up as an attractive Plan B. There were a few other Eagles going, there was time to recover from injury and get a whole 16 weeks of training in... It was even the day before my birthday, and I could see an opportunity for a double-whammy celebration on the Monday after the race.

All that was left was to settle on a target time. Judging by my times at other distances, I was sure that something like 3:10 was within my grasp. But this felt like an odd time to aim for, particularly if I was only going to do this once. Where was the point in getting over the line at 3:05 and feeling like I had something left in the tank? This game is all about risk and reward, as Melissah would often tell me over the next few months. So with grim inevitability, sub-3:00 became the target, and if I crashed and burned, as I almost certainly would, at least I would know that I had given it a shot.

Race morning

On Sunday morning, the alarm goes off at 5:45, and I get out of my hotel bed. I have a breakfast schedule to keep. I’ve been stuffing my face with carbohydrates since Thursday morning and haven’t felt this full literally for years. But the plan said 90g of porridge oats three hours before the race, and I didn’t get this far by only doing the easy bits. I don’t even like porridge.

I potter nervously around the hotel room for the next 90 minutes, somehow also stuffing down a banana and a bagel, and the good luck messages start to come in from friends and family. I’m just digesting a long message on the family WhatsApp group from my brother, with philosophical reflections on paper tigers, some poetry, and earnest quotations, when his wife chips in a couple of minutes later, with the rather pithier: “Don’t be shit!”.

I give up hanging around in the hotel room - it’s impossible to relax - and I’m at Chester racecourse one hour before the start. I take a walk up to the long start funnel, and pass the different timing pen markers on the lampposts: 5:30, 5:00, 4:30… It’s only when I’m literally about five yards from the start line that I get to the 3:00 marker. It serves as a rather blunt reminder of how few people will be trying for sub-3:00, and I’m now all too aware of how crazy the target is. It doesn’t help my nerves. I try to focus and stay positive, and a quiet Irish voice enters my head: “The hay is in the barn”. And I grudgingly acknowledge it, because Kieran knows a thing or two about running.

I make my way back down to the race village at the racecourse and pace around for ten minutes and eventually find a few other Eagles. It’s nice to chat for five minutes before my pre-race nerves get the better of me again, and I decide I need to be on my way. I strip down to my kit and drop my bag, leaving me feeling strangely naked and ill-equipped: just three gels in hand, a tiny container of vaseline stuck in the small back pocket of my shorts (emergency use only), plus the obligatory bin bag for disposable pre-race insulation.

I get myself back up to the road and manage two sets of about 400m by way of warm-up. In between, I’m able to run off the road slightly into a quiet park. It’s a final opportunity to stand and clear my head and to try again to stave off the creeping panic. I feel a bit sick.

Back to the start line, one final pee and then it’s the welcome sight of Ken and Magdalene lining up together for the start. After a quick selfie with them I push forward, and get myself tucked in just behind the 3:00 pacers with about ten minutes to go. After what seems like an age, and some truly awful jokes by Chester’s Town Crier, we’re on our way. There’s the usual crush at the line and I reckon it’s about 20 seconds after the gun that I finally step over the mat and start my watch.

The race

The first mile or so twists and turns around the cobbled streets, but I’m not able to take in the view. All I can think of at this stage is the insistent advice from Raf that I start the first few K slower than the required pace. I begin by aiming for about 4:20 per K, against the 4:15 required for a sub-3:00. All I’m doing is looking at my watch every ten seconds but I just can’t keep the pace down, as I’m swept along by the crowd of runners and the adrenaline. The first K ticks over at 4:16, the second at 4:18… The third: 4:09!! Three K in and I’ve already messed up the plan.

We’re out of town now, and on the quiet country roads which will make up the majority of the route. I focus on finding a rhythm, and now I have Harry in mind, reminding me: just keep it loose. The 3:00 pacers and their accompanying pack, who had sped away at the start, are now back in sight - although still well ahead - and my overall average pace has settled down to 4:14, which starts to feel comfortable. Small villages come and go, with friends and family out in force. Every village has a runner to support. I’m regularly glancing at my 3:00 pace pocket, distracting myself by fixing the time for the next mile marker in my head and counting down until I get there. By about mile five or six, after starting a bit behind, I’m now more or less bang on at the markers with the required pace. I pass the 10K mat with a bleep at 42:40, and I can’t help but think of the Eagles who will be back in London, watching the splits come in, and doing the calculations. (They know, but I don’t, that 42:40 at 10K works out at 3:00:03 for the race.)

I finally catch up with the pacers at around the ten mile mark and stick with them. There’s no easy part of a marathon, but there are easier parts, and I know I am in one now. The next five miles fly by, as we ease down scenic country roads in weak sunlight. There’s a constant rhythm of shoe on road, and the 20 or 30 or so runners in the pack swap and change slowly like a peloton, and individual running vests, sounds and gaits become familiar. A middle-aged woman stands alone by the side of the road outside her cottage, and shouts “Every single one of you looks ABSOLUTELY BLOODY BEAUTIFUL”. Another mat, and I’m through 20K at 1:25:05 (so a revised prediction of 2:59:31. Nearly halfway now, and it’s tight...).

It feels good, and without meaning to, at about 15 miles, I edge ahead of the pacers. The watch ticks down towards 4:13 per K and stays there for a bit. The route performs a 180-degree turn, and we’re running the other side of a contraflow with earlier runners coming towards us. I deliberately shift to the left of the pack so I can see the oncoming runners and sure enough I see Ken and Magdalene, still close together, and I given them a huge shout of “Eagles!” and it gives me a boost.

There’s then a short cameo which acts as a very welcome distraction. I see an East London Runners shirt ahead of me, and it’s the first other London club I’ve seen all day, so I decide that this calls for a quick chat. I draw level, and see that the East London Runner is actually the same guy I sat opposite on the train from Euston yesterday, when we managed a brief word after we realised that we were both runners and probably heading for the same race. He sees my Eagles shirt. “So you probably know Mike and Angela Duff? I was Best Man at their wedding…”. Small world indeed. I press on.

I’m now well over half a minute ahead of where I need to be at the mile markers, and through 30K at 2:07:31 (2:59:22 pace). The limbs have felt loose, the weather has been kind. And yet, somewhere over the next couple of K, I’m aware that it’s starting to hurt. Slowly at first, and not in a way to cause too much concern, but it’s no longer as easy as it was.

I tell myself it’s OK - my watch tells me I’m still on 4:14 per K, the pacers are well behind me and I haven’t seen them for miles - but I’m suddenly contemplating another 50 minutes, which feels to me like a long time. And here is the 20 mile marker, and with it the reminder in my head of the old saying: it’s a 20 mile warm-up, followed by a 10K race. Do I feel ready for a 10K race? No. I feel tired, irritable and... am I actually in pain? Yes. 

Around mile 21, just after we reach another contraflow with runners from one of the day’s other races coming towards us, it goes from bad to worse. I haven’t thought about the pacers for miles, but there’s a huge jolt when someone running towards me cheers “Yes pacers!” and I realise they are now literally right behind me. Am I slowing? I must be slowing. I try not to panic; I grit my teeth and push on, aiming to stick with the now much smaller pack still clinging to the pacers.

The last time I smile for the next 30 minutes is when I pass an old man with the biggest placard I’ve seen all day, encouraging me to join the Chester branch of the Flat Earth Society. The smile doesn’t last for long, because right on 22 miles - ironic really, given the sign I’ve just seen - we hit a hill. It’s long, long, long and it completely knocks the stuffing out of me. Any sense now that I was hanging in goes out of the window and the pacers are no longer at my shoulder but at least ten seconds ahead. Don’t panic, don’t panic. Just push on.

Less than half an hour to go but I can’t really focus on anything now, other than the general exhaustion and the pain, which has decided to localise around my left calf, and requires me to haul my left leg forward each time like a deadweight. Amazingly, and almost like something from a dream because I am genuinely a bit disoriented at this point, I pass supportive Eagles - Luke parked up with his bike, Stuart with his camera - but I’m hardly able to muster the energy even for an acknowledgement. It’s raining hard now. The road is straight, suburban, and dull.

Somehow it’s 24 miles down now, and then 24 and a half. 15 minutes to go but then disaster, another hill - a killer, even worse than the last one. It feels like I’m almost at walking pace. I can hear a sound and it’s my breathing, rasping, asthmatic almost and I remember thinking that I have never in all my years of running heard myself breathe like this. The pacers are ruthless and metronomic and any sense I have of keeping them in vague touch is completely out of the window as they press on ahead, now out of sight at the next corner, at least 30 seconds in front, maybe a whole minute. 

I focus on just somehow getting to the top of the hill, with the promise of the slightest respite. But there’s no such luck; the road may be flat but we’re now running against traffic on the adjacent lane, and every time I gasp for breath I can smell and taste petrol and exhaust fumes. I’m suddenly aware that I can’t really see very well and my peripheral vision is shot. On top of that. the sun is now out but the road is still soaking wet and so the glare of the reflected sun makes it impossible to focus on the road ahead.

Having stuck almost exactly until now to the required pace of 6:49 per mile, running it tight, I complete the 25th mile in 7:07. I need to make up time; I have nothing left in the tank, there’s still over a mile to go and I am in agony. It might be all over. Four months of early mornings and brutally hard work and yet… Is this how it ends?

The last mile. We enter Grosvenor Park, a nasty few hundred metres of the course which features a number of 90 degree turns on wet paths strewn with autumn leaves. I’m running on my own, I can’t make out the line of the course, and I don’t know whether I’m turning right or left at each turn until I’m right on top of each marshal and they literally point the way. The shock and sheer effort of each sharp turn courses through my body and I hurt.

I exit the park and I’m on the home straight though I don’t know it. I’m beyond looking out for distance markers; by complete chance I see the “400m to go” sign but I can’t see the finish, the course is now running on a slow bend tight against the high city walls and I CAN’T SEE THE FINISH. I look at my watch and whilst I simply can’t do the sums I know it’s horribly horribly tight. I’m in a panic, throwing myself forward.

The last minute is like something from a slow-motion film. The crowds are close on both sides now on the finishing straight and I realise for the first time that I am completely alone. The pack has long since split. Those who are comfortably sub-3:00 are well ahead of the pacers and me; those who fell away did so at mile 20, 22, 23… As for those clinging on by their fingernails, there is just me, and no-one behind me for at least half a minute.

 All eyes are on me, and on the name on my bib. Every man, woman and child in the crowd is screaming for me. And out of nowhere, the finish line is there.

I’m over the line and after two short steps I stop dead. When I crossed under it, the clock above was on 3:00:11 but I know, I know I’ve stopped my watch, and I know it’s on 2:59:51, and I know, I know that I’ve somehow done it. 

I’m on my haunches. I give an uncontrollable dry heave, and another. Four in total. One hand on my right, another on my left, each with a fluorescent cuff and belonging to a St John’s Ambulance volunteer. A kind voice asking if I want to go to the emergency tent. After maybe 30 seconds I stand up, somehow, leaning heavily on a shoulder to get me away from the finish line.

Post-race

Like some sort of bad joke, it’s a walk of literally over half a mile to get back to the bag drop. I make it there eventually, only now realising that I underestimated the amount of vaseline my inner thighs required. I pick up my bag, I update Strava, I call my wife, I have a small cry. Somehow I make it back to the hotel for my suitcase, and then over to the other side of town to meet a friend in Wetherspoon’s. The ham, egg and chips is possibly one of the best meals of my life.

Postscript

Reading this again, even after six months, I don’t really have anything to offer by way of grand reflections.

I guess there is something here about the fickle nature of perceived achievement. I tell people I made sub-3:00, and those who know running give me a solemn nod of respect, or a “Wow” of approval. What if I’d been say 20 seconds slower? A difference of less than 0.2%? Would that make it a substantially different achievement? It would certainly feel far less of one, but it shouldn’t. Round numbers are strange things.

I also know that injuries happen, and are part of the story. Running 50-odd miles a week when you’re in your mid-40s is no joke, and even an experienced half marathon runner can and will have problems when stepping up to a marathon, as I found out when I entered Brighton. But on reflection, I don’t think I would have run as good a race as I did in Chester had I not had that first aborted ten weeks of training in the bag as a base on which to build. There are no shortcuts and it takes time. And you need a slice of luck just in order to get to the start line. 

But if you feel like giving it a go, then give it a go. Marathons aren’t just for other people. If you can devote enough time to it, if you can stick to a plan even when you’re getting bored of 20-mile runs, and if you surround yourself with good advice, there’s no reason why you can’t achieve your goal. But there’s no way of rehearsing for the day itself, when you will push yourself beyond anything you’ve ever done before, both physically and mentally. You might find that you have more reserves than you realise. You might even surprise yourself. I know I did.

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Virtual Relays

England Athletics have been very helpful in providing Clubs with ideas of what other Clubs have successfully done in executing some Virtual Running Events to make Social Distance Running fun and help Runners to run with a little more of a sense of purpose whilst being virtually connected to other Runners in the Club.

So we would like to introduce a couple of Virtual Relay Events during May that will hopefully bring a bit of Fun to your running whilst also encouraging a little team spirit and providing a bit of purpose for your run.

Look out for a further Post on Facebook about each Relay soon where you will be invited to enter.

Eagles Virtual Baton Relay

(coordinated by Michael Limpert)

Runs to be completed between 4th May – 14th May

There will be at least two Teams:

Depending on the response level there may be more than two teams. Team allocation will be random. Initially, Runners will be divided into two teams – “Odds” and “Evens” by the numeric Day of the Month you were born (E.g. I was born on the 9th  so I’m “Odd”, as People just keep on telling me). I reserve the right to reallocate some “Odds” to “Evens” or vice versa in order to get two equal number teams. I may also decide on another random way of allocating people to teams if more than two are required.

This is intended as a Fun Event. The idea is that everyone who feels they want to participate can do so. So allocation is random, number of teams to be determined by demand and the result will be whatever the result will be. It’s the taking part that counts!

 The Rules

1 The Captain nominates one Runner per day via Facebook/E-mail (I will invite Teams to nominate their Captain or I can pull a name out of the team Hat)

2 Each Runner runs for 20 Minutes and records the distance covered

3 Each Runner must carry a Baton. The sillier, the better! (Examples; a Baguette, or a live Eagle on your forearm)

4 After your run, Post a Photo of you with your Baton plus the distance covered on Facebook

5 Each Team can “play their Joker”. The nominated Joker has the option of either being awarded double the distance or electing to run for double the time of 40 minutes

6 The winning team will be the one with the most total distance covered.

Simples! Fun!

Note: Apparently Ealing Eagles has about 900 Members! So, this being a Virtual Event, if you live in another part of the World (E.g. Australia, Acton, Atlantis) you can still take part. There may be a special Certificate for having completed your 20 Minute run the furthest (or deepest) away from Ealing Green, wherever that may be!

To register please enter your details in the attached Google Doc. The deadline for entering is Thursday 30th April. I intend to Post details of the Teams by Sunday 3rd May.

Eagles Virtual Baton Relay (Link)

If you cannot access/edit the Doc in the above link, message me via Facebook or e-mail coaching@ealingeagles.com

For anyone who is not on Facebook we can communicate with you via e-mail – again please e-mail coaching@ealingeagles.com and by doing so you agree that your e-mail can be passed on to your Team captain and also me as Coordinator.

This is the warm-up Act for the Big Event planned for the same weekend on which the Green Belt Relay would have taken place:

NGBR_logo.jpg

Not-the-Green-Belt-Relay (NGBR)

(coordinated by Rhiannon Williams)

Over the weekend of 16-17 May

Aims to partially replicate the Green Belt Relay so will involve three teams of people running on both Saturday and Sunday.

Event Details

  1. The relay will run from 08:00 - 20:00 on both Saturday 16th and Sunday 17th May

  2. Runners will be assigned a time slot on each day (e.g 20 mins at 08:00 or 30 mins at 13:40) - they must start and finish on time

  3. Runners must carry a baton of their choice

  4. Runners will run for the duration of their designated time slot anywhere they like (practicing appropriate social distancing). They will not pass their baton on at the end of their session - the idea is that the next person starts their slot, with their own baton, somewhere else entirely.

  5. Slot durations vary from 20 to 45 minutes. Preferences can be requested but NOT guaranteed!

  6. Teams will consist of c25 runners (depending on interest)

  7. Each team to have a captain to provide encouragement and help move around slots if necessary. Please enquire if interested!

  8. Proof of baton and distance covered (miles) to be submitted to Facebook (event or photo album to be setup) or email coaching@ealingeagles.com

  9. Winning team will be the one that covers the most distance after the two days

Get Involved

Runners must express their interest by end of 9 May by completing this short form:  https://forms.gle/jjsxpaRmfjHcpc1NA

Slots will be announced by 13 May at the latest.

Virtual Training with Covid19

England Athletics and Virtual Training

In view of government guidance, England Athletics has suspended all athletics activity in England to the 31 May. [Initially this had been agreed to the end of April]. This suspension includes all organised athletics activity in the UK, including all competitions, formal club activities, running groups, and all Education activity (coach, official, teacher).

However, we are being encouraged to exercise and so the coaches at Ealing Eagles are putting some thought into ways to keep people motivated.

Social Distancing and Covid 19 Etiquette

Remember: stay safe when running. Maintain a 2m social distance, be courteous to other people who may be running, cycling or walking in the same area, and avoid places you know will be busy. Try to avoid running in the road and pay attention to road crossings!

Here’s a lighthearted video from Blackheath & Bromley Harriers about how to run when social distancing
- some ideas relate to the personal circumstances of the runner and so you will need to work out how they relate to you
- other ideas relate to how runners interact with the people around them and so count as good running etiquette (guidelines which control the way a responsible individual should behave in society)
Please do be responsible when you are out running, particularly if you are wearing your club vest #dontlettheclubdown

Yoga and Strength Sessions on Zoom

Abi Yoga (Club Sponsor)

I hope you’re all doing OK in these strange times. I’ve moved my yoga classes online for the foreseeable future and I’d love you to come along to a session.
Yoga is physically beneficial in terms of giving the body a good stretch and a bit of gentle strengthening. Now perhaps more than ever it can also benefit us mentally too, providing a few moments of stability and calm at a time when so much around us has changed and continues to do so.

I’m running several classes each week, many of which make a great double with Hannah’s S&C sessions.
Monday
08.00-08.30 Morning Movement and Meditation
Tuesday
18.00-19.00 Slow Flow
Wednesday
08.00-08.30 Morning Movement and Meditation
19.00-20.00 (new time) Vinyasa Flow
Thursday
18.00.19.00 Slow Flow
Friday
08.00-09.00 Slow Flow
All classes are on a suggested donation basis (max £10). Please don’t hesitate to get in touch if you’d like to join a session, for more information on anything that I’m offering, with feedback on sessions you’ve been to, or with any general queries: abibarber1@gmail.com

Hannah Copeland Abs / Core Zoom Sessions

Strong core- stronger running! Stay strong at home or work with regular bodyweight core/ S&C exercises to reinforce your running/other training, wherever you are! Also great if you’re injured / coming back from injury and can do some basic core/back strengthening exercises.
All you need is space to hold a plank, swing your arms, do a lunge.
I’ve tried to schedule sessions to meet people’s timetable needs as follows, many of which make a great combo with Abi Barber’s lovely yoga sessions.

Monday
07:30-8.00 Core/Abs
Tuesday
07.30-8.00 Core/ Abs/Glutes
Wednesday
07.00-08.00 Runners’ Strength & Conditioning
17.30-18.00 Abs
Thursday
07:30-08:00 Core blimey
17:30-18:00 Glutes/Abs
Friday
07:15-07:45 Early bird Core/abs
Saturday
10:30 -11.30 Runners’ Strength & Conditioning (combining upper/lower/core)
It’s easy to find video abs sessions but can be more fun and encouraging to train with your team buddies!
Most sessions are bodyweight only, but if you have a resistance band and light dumbbells / improvised weights (full water bottles/large tins/packets of rice /weighted cloth bags) then have them ready too.
All classes are on a suggested donation basis. At present I am doing weekly 5 minute Kenyan plank variations-nominate 5 for NHS charities
As Abi also says, please do email/DM me for more info/ if you’d like to join a session, with feedback on any sessions you’ve already been or with any general queries: hannahcfenzi@gmail.com

Facebook Challenges

Eagles coaches are co-ordinating a number of challenges which work best if Eagles can upload photos directly onto facebook.

Rainbow Running

The idea is that you raid your kit drawer for 7 tops, one in every colour of the rainbow - red, orange, yellow, green, blue, indigo and violet (and yes, I do say 'Richard of York Gave Battle in Vain' to remember the order but that might just be because I'm from right near Bosworth Battlefield...!). Take a picture of yourself in each colour top to share with your fellow Eagles and by the end of your 7 runs you'll be able to make a lovely cheerful collage showing you resplendent as a beautiful rainbow!

If you are not on facebook, you could still do this challenge yourself. If you want something to be uploaded into facebook to show your fellow Eagles that you are still running, please wait until you have completed the challenge and then email the completed collage of seven colours to coaching@ealingeagles.com

Strava art (also works on other platforms)

Strava Art is simply the route that your run 'draws' on Strava or other run logging platforms such as garmin or mapmyrun. We hope to set a new challenge each week and this section will be updated with each new challenge.

Top tips:

  • Go big, it matters less if you go slightly off track.

  • Either plan beforehand on a street map OR attempt it in a big open field.

  • Don't run under trees; you may lose your signal.

Challenges set so far

  • #RunForTheNHS. You've voted, you've clapped, now spell out your support for the NHS during these dark times!

  • Week one (w/c 19 Apr 20 - Draw any letter from the words EALING EAGLES

  • Week two (w/c 26 Apr 20) - Draw a mountain range

  • Week three (w/c 3 May 20) - Draw a cake (any cake of your choosing)

If you’re not on facebook but are making use of Strava or other run logging platforms, please do join in by drawing the routes as well.

1 Mile Lockdown Challenge for A Mile in Her Shoes – 2-9 May

Next Saturday 2 May would have been the 10th Ealing Eagles 10k race. But while you’re stuck indoors, lamenting the loss of yet another race in the calendar, spare a thought for people with nowhere safe or permanent to stay during the Coronavirus lockdown.

As well as runners missing out on the race itself, its cancellation means that women’s homelessness charity A Mile in Her Shoes – the club’s chosen charity for the year – will miss out on vital income that would have been donated from the race’s proceeds.

So, the club is challenging its members to get behind a very special event to support A Mile in Her Shoes: the 1 Mile Lockdown Challenge!

For more information, please go to the 10k page https://www.ealingeagles.com/10k or directly to the justgiving page https://www.justgiving.com/campaign/1milelockdownchallenge

Virtual Relays

England Athletics have been very helpful in providing Clubs with ideas of what other Clubs have successfully done in executing some Virtual Running Events to make Social Distance Running fun and help Runners to run with a little more of a sense of purpose whilst being virtually connected to other Runners in the Club.

So we would like to introduce a couple of Virtual Relay Events during May that will hopefully bring a bit of Fun to your running whilst also encouraging a little team spirit and providing a bit of purpose for your run. These events are set up so that Eagles not on facebook can take part if you are happy to supply your email address for the coaching co-ordinator, the event co-ordinator and the team captain.

For more information, please see the Virtual Relays article at https://www.ealingeagles.com/news/2020/4/24/virtual-relays

The Virtual Baton Relay co-ordinated by Michael Limpert will take place between 4th May – 14th May. The deadline for entering is Thursday 30th April (using the link in the Virtual Relays article) and we aim to post details of the Teams by Sunday 3rd May.

Not the Green Belt Relay co-ordinated by Rhiannon Williams will take place over the weekend of 16th and 17th May. Runners must express their interest by end of 9 May by completing a short form (see link in Virtual Relays article). Slots will be announced by 13 May at the latest.



Eagles Reboot

Not run for a while for whatever reason

- because of or even before lockdown?

Wondering how to get back into running again?

Eagles Reboot will be an opportunity for Eagles to encourage one another to get back to running starting from a very basic level and is for people who want to increase their running from 1k to 6k in 11 weeks.

https://www.ealingeagles.com/news/2020/4/30/eagles-reboot

Eagles Reset

Eagles Reset is for people who can't or don't want to run very far at the moment (perhaps the thought of covering more than one mile in reps around the garden feels a bit much) and aims simply to monitor and improve activity.

https://www.ealingeagles.com/news/2020/5/14/eagles-reset

Piers’ Picture Trail Challenge

Piers Keenleyside has put together a picture trail challenge of 27 locations which can be taken as one challenge, two shorter challenges east and west of Ealing Broadway or a picture bingo concept for anyone who wants several outings to visit all the different locations. For more information, please see the article at https://www.ealingeagles.com/news/2020/5/3/piers-picture-trail-challenge

Piers’ Post Box Challenge

Piers Keenleyside has put together a challenge involving various post boxes around Ealing and all within a mile of Ealing Green. There are 38 boxes in total each worth 1 or 2 points. https://www.ealingeagles.com/news/2020/5/14/piers-post-box-challenge

The next step after 5k March to June 2020

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?

NextStep 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 22 April and 13 May 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 15 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.

·        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, NextStep 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)

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.

The target for both daytime and evening NextStep Improvers will be to achieve 10k by for Osterley 10k on 6th June https://osterleypark10k.co.uk/  Ealing Eagles 10k on Saturday 2 May http://www.ealingeagles.com/10k/  is only seven weeks away so may be a bit tight though you may be able to make use of the eight week plan set out below if you feel you are at the stage to start week 2 on w/c 16 March.

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 NextStep Improvers group.

If you are interested in a more detailed eight week plan (so those aiming for Eagles 10k can start at week 2 for w/c 16 March if you are at an appropriate level) or indeed would like some more suggestions about interval training or guidance on different paces at which you can train, please have a look at this 5k to 10k running programme.