Club Training Sessions over the Summer 2018

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

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

Interval Sessions on Thursdays 7:30pm Lammas Park

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

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

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

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

One mile training

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

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

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

Tuesday options

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

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

  • 10 July – Hanger Hills

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

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

Daytime sessions

The following sessions are in the calendar

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

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

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

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

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

Sunday 10 miles

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

Ealing Half Marathon

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

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

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

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

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

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

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

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

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

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

Workshops

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

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

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

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

    • Wei Hei will lead a discussion for first timers.

    • Other pace groups can be organised.

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

Monday and Wednesday 7.30pm club runs

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

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

Mara Coach to Coach

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

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

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

  • Your qualification

  • Questions you would like to ask Mara

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

Notice of 2018 AGM & Committee Roles

The Ealing Eagles AGM will be taking place on Tuesday 24th April at 7:30pm at The New Inn, 62 St Mary's Road, Ealing W5 5EX. There will be a review of the 2017-18 year by the committee and the election of the committee for 2018-19 will take place. There will also be an opportunity for questions and answers with the committee.

The AGM is an opportunity for members to stand for committee positions if they would like to. Most of the current committee will be standing down this year.

If you are interested in joining the committee, details of each role and the current responsibilities they include are:

Chair
The main role of the Chair is to provide leadership and support to the committee and the club in general.  Over the past two years, the various members of the committee have been excellent in carrying out their respective roles so I feel that one of the key tasks has been to play devil’s advocate in ensuring we, as a committee, are looking at all potential angles when making decisions.

Another key role is, at times, to act as a figurehead speaking at club events or representing the club at external functions.

For more information contact Thom Martini at chair@ealingeagles.com,.

Treasurer

Treasurer duties include:

·         Pay various invoices each month from the club account (usually via internet banking)

·         Tot up the monthly accounts so that everyone knows what the money has been used to pay for (race fees/training/parties etc)

Contact Colin Overton for more information at treasurer@ealingeagles.com.

Social

The social secretary organises, promotes and coordinates all of the social functions for the club including:

·         Monthly social – the monthly social takes place on the first Wednesday of each month at the New Inn. We have a standing arrangement with the New Inn to use the back room. The social secretary raises the Facebook event and organises speakers, raffles, etc for the social, makes sure it’s in the newsletter and that the club run leaders are reminded to let people know it’s on.

·         Summer Party – the social secretary books the venue (by January, and having found a date that doesn’t clash with anything not easy!), books the food, the music, the decorations, any welcome drinks etc and arranges and manages the ticket sales via the website. They are also responsible for promoting the event on Facebook and in the weekly news.

·         End of Summer League BBQ – usually in late August on a Sunday afternoon, at the New Inn or the Forester. Confirm all food options in advance with the venue, arrange ticket sales and promote the event.

·         Christmas party – same drill as the summer party but with the added fun of securing a Saturday evening in December with a venue! Again the food, music, welcome drinks and decorations need to be organised as well as the club London ballot draw.

·         Pub crawls – these happen a couple of times a year usually in the summer and on or around Santa Run day and are often delegated to some plucky and very appreciated Eagles! However the social secretary is still very involved in promoting them and making sure they happen.  

Racing

The race officer role includes:

·         Publishing the results and maintaining the club records on the website

·         Organising Club Championships - choosing races, writing and updating the rules, promoting the races and coordinating the results with Lisa Emerson

·         Summer League - promoting the races and organising the entry details, completing all the results and adding them to the Summer League Dropbox, assisting with any issues with the results , assisting with the organising of the Eagles fixture of Summer League and attending the AGM

·         Met League XC - organising all the registration of runners before the first fixture, promoting the races and publishing the details of each fixture, working with the XC captains regarding any issues e.g. with results

·         Sunday XC league - promoting and publishing the details of all the fixtures, finding Eagles to act as marshals for the Watford fixture, assisting with any issues regarding results and attending the AGM

·         All other XC events – finding a volunteer to help with coordinating the entries for these and promoting the events.

·         London Marathon ballot - writing the rules and reminders about the deadline, checking all the requirements are met for the entries, organising the draw at the Christmas party.

Contact Heidi Vickery for more information at race@ealingeagles.com.

Communications

The duties of the communication role include:

·         Answering the emails received to the main club email account, including sending details of the club run meeting point to new members coming for the first time.

·         Updating the spreadsheet for club run leaders with the details of new people and other announcements.

·         Managing the Twitter account and making club Facebook announcements.

·         Compiling the club newsletter every week via Mailchimp, and sending out other ad hoc communications.

·         Adding new members to the mailing list and sending out a welcome pack to new members via Mailchimp.

·         Sending out press releases to the local news outlets.

·         Managing the club website, including adding news stories, keeping the website up to date, adding the London Marathon ballot winners blogs, updating the weekly training page.

·         Updating club discounts and offers, adding these to the website and sending them out on Facebook.

For further details contact Angela Duff at info@ealingeagles.com.

Coaching

The Coaching role covers:

·         Planning and organising Tuesday and Thursday running sessions as well as any other ad-hoc sessions.

·         Encourage others to develop their coaching skills.

·         Coordinate coaching reimbursement scheme.

·         Help runners find coaches.

·         Organise and lead the Ealing Half Marathon recce runs and other open club sessions in the lead up to EHM, and compile sample training plans.

For more information on this role please contact Ben Cale at coaching@ealingeagles.com.

Membership
The role of membership secretary is to oversee the whole Ealing Eagles EA membership database though the EA portal. This includes:

·         Processing new membership requests and dealing with new member enquiries

·         Helping members who which to switch claim or become second claim.

·         Checking DBS information for members wishing to take coaching qualifications and also managing Facebook requests for members.

·         Every year the biggest task is to process renewals for all the clubs members in April.

·         The role also requires you to liaise with England Athletics about any membership issues as well as other tasks such as organising the VLM ballot entry and also other events such as Brighton marathon club entires and the Ride 100 volunteer team.

As the club is growing at such as fast rate I would recommend two people take the role on together to split the workload as with such a large number of members it’s a quite a lot for one person to take on.

For more information get in touch with Olivia at membership@ealingeagles.com.

Deputies

We are also looking to have ‘deputies’ to take some of the weight off the main committee members and get more people involved. If you would prefer not to have a full committee role but want to volunteer to do something like write the newsletter or send out press releases, help with results collation, be a captain for Summer League, manage the website or Twitter feed, chase people up to be the tail runner or leader at club run or any of the other duties mentioned in the role descriptions please also drop us a line. 

Finally can we ask that we do not have a public debate on Facebook prior to the AGM on any matters you may wish to raise, and if you do have any queries, please to e-mail chair@ealingeagles.com.

Thanks and see you at the meeting,

EERC Committee

The Next Step After 5k

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

Want to run faster and further?

Improvers will be restarting on Monday 9 April meeting at 10am. This course will aim to progress Eagles from running 5.5k to running Osterley Park 10k on Saturday 16 June and to provide an introduction to speed work. There is no requirement to attend all the sessions but you will make most progress if you do and you will also be expected to do “homework” outside the Monday sessions if you wish to take part in a training plan for 10k. The timing of the bank holidays this term means that many of the sessions will be dedicated to speedwork with Improvers expected to do their long runs at other times. The length of the sessions will necessarily depend on the distance being run that day but you should allow about an hour. The sessions will move around depending on the focus of the session but the first session will meet at Ealing Green. (Daytime runners not intending to follow a training programme or already able to run 10k are welcome to join us for any of the sessions; details of individual sessions will be advertised each week.)

Most weeks so far in 2018, there has been a continuous run of varying distance at 11am on Thursdays after beginners and this could provide a second run in a 10k daytime training plan with options to increase the distance in easy incremental steps.

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

Wed 11 April Starter short club run (meeting at Ealing Green for anyone who isn’t feeling confident after the holiday break)

Wed 18 April Starter speedplay (meeting at Ealing Green and using the short club run with little bits of running at faster pace so that you learn to run at more than one pace)

Wed 25 April Starter hill strides (meeting at Ealing Green but then going to the area near the Town Hall and using either the bridge to do some short sharp hill strides after appropriate warm-up and drills to prepare to do hills)

Wed 9 May Starter long club run (meeting at Ealing Green and reassuring you that you can have a go at doing the long club run)

Wed 16 May Starter intervals in Lammas (meeting point tbc)

There will be informal workshops for those people who would like to work out how to put all these sessions together to make a training plan for Osterley Park 10k https://osterleypark10k.co.uk/on Saturday 16 June 2018. These informal workshops will be offered at the following times:

12noon Thursday 22 March (after the daytime run) – particularly for those affected by school holidays

11am Monday 9 April (after the Improvers’ session)

8.30pm Wednesday 11 April (after the Starter session / club run)

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.

Cross Country AGMs

The AGMs for both Cross Country leagues are coming up in April.  If anyone is able to attend either one as a representative of the Eagles please email race@ealingeagles.com.  Travel expenses will be reimbursed.  It is important for someone to attend from the club to offer any feedback as well as help develop the league for the future.

 

Met League AGM - Monday 16th April 19:00 or 19:30 start (TBC)

Address: Woodford Green, Chigwell Road, Woodford Bridge, Essex, IG8 8AA

Sunday League AGM - Monday 23rd April 19:45 for a 20:00 start

Address: Stuart Storey Track, Wodson Park, Wadesmill Road, Ware, SG12 0UQ

Thanks!

Heidi

#RunandTalk

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

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

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

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

The two designated sessions are:

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

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

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

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

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

 

The Next Step After 5k

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

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

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

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

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

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

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

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

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

Tue 20 February Starter track – meeting at Osterley track

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

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

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

12noon Thursday 11 January (after first daytime run)

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

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

Daytime Runs!

Introduction

The majority of club training sessions are during the evenings.

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

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

Proposal for 2018

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

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

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

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

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

London Cross Country Championships - Saturday 18th November 2017

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

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

Race Details

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

Race entry criteria - please read before entering

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

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

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

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

Birthday Quiz 2017!

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

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

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

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

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

 

CRY Heart Screening Session Sunday 5th November

 

The next free screenings for those aged 14-35 will take place at The Florence Road Health Centre, 26 Florence Road, Ealing, W5 3TX, on Sunday, November 5.

Because demand is usually extremely high, we are once again operating a password-protected priority booking system for one week only. After that, booking is open to all. If you would like to give the password to family, friends, your organisation or business, please feel free to do so but we would be grateful if you did not share it on social media. 

The instructions from CRY are:

Please go to www.testmyheart.org.uk

  1. At the top of the page is the header “PRIVATE SCREENINGS”, click on this link and you will see Florence Road Surgery listed for the 5thNovember 2017.
  2. Click on the name and you will be asked for a password, this is Ealing17 . Please ensure the first letter of the password is capitalised. Click on the “Places Available” link and choose a time slot. Please do not give out this password as this screening is currently PRIVATE.
  3. Fill in the required details and then click book.
  4. You will receive a pending email which means the appointment is booked (please check your junk email folder if you do not receive this in your inbox). Nearer the time of the screening you will be sent a confirmation email; this will include a medical questionnaire and consent form. Please download the documents, read carefully, complete the required information and take them with you on the day.

If you have questions re the event, please contact CRY, not us or the surgery. CRY's contact details are Contact Us - c-r-y.org.uk

How Can I Get Back Into Running?

An experienced runner who hasn’t been running for a while, perhaps because of injury, and now wanting to get back into running?

A graduate from the beginners’ programme who’s been busy over the summer and you’re not quite sure if you’ll be able to run the whole of the short club run, even at conversational pace, without taking a walking break?

Somewhere in the middle – life’s been busy and you don’t know what to do?

What can Ealing Eagles offer to help you?

First of all, if you need to go right back to basics, our beginners’ programme starting at the end of September is a run / walk programme which means that it may be compatible with your return from injury run / walk programme. The first session will be run 2mins, walk a minute and repeat for about 30mins; the amount of running is increased gradually over 6 to 8 weeks until beginners can run for the whole session, covering about 5.5k (the short club run) in about 45 to 50mins. All sessions encourage beginners to run at a pace at which they can talk as it will be their long run; this may be gentler than your normal pace so you can use the time to concentrate on your running form while chatting to the beginners. You may also find that you do not need to go through the whole beginners’ programme. If you want to take up this option, please email beginners@ealingeagles.com for more information.

If you are able to run about 5k but not sure what else to do, then why not try our Improver or Starter sessions (see separate article) starting end of September / beginning of October? Aimed at graduates from the beginners’ programme, the sessions are designed to introduce you to speedwork and also to increase the distance for which you can run. One advantage of being able to run further than 5k and to do speedwork is that it will help you to fit in a “shorter” session if you don’t have time to go for that 10k run you were intending to do. Consistency is an important feature of being able to keep running and to enjoy running.

If you’re a bit more experienced and/or a bit faster (we won’t put a pace range here in case it worries anyone), then you may simply need to identify some training buddies or a race to train for. Come along to a club social (first Wednesday of the month) at the New Inn and meet some of the other Eagles. Or, have a look at the list of club championship races and choose one to train for and to go along to – there’ll be other Eagles there. The local parkruns are another place where you are likely to see plenty of Eagles on a Saturday morning – favourites are Gunnersbury, Osterley and Northala or there may be a few Eagles doing a bit of parkrun tourism.

And what if you’re not at any of these levels? Perhaps you’ve done beginners and you don’t need to go right back to the beginning but 5k still feels like a long distance? If anyone, particularly beginners who graduated in June 2017, hasn’t been doing much running over the summer and is not confident about being able to do even the short club run at a conversational pace, please get in touch with Wei Hei at whkipling@talktalk.net and we will see what extra sessions, if any, need to be organised.

 

The Next Step After 5k - Autumn Improvers!

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

Currently running at or willing to run at a pace of 8min/k (parkrun 5k in 40mins)?

Want to run faster and further?

Improvers will be restarting on Monday 2 October meeting at 10am. This course will aim to progress Eagles from running 5.5k to running Osterley 10k on Saturday 9 December (so get your entry in before it sells out http://osterleypark10k.co.uk/) and to provide an introduction to speed work. There is no requirement to attend all the sessions but you will make most progress if you do and you will also be expected to do “homework” outside the Monday sessions if you wish to take part in a training plan for 10k. The length of the sessions will necessarily depend on the distance being run that day but you should allow from about an hour to 1 ½ hours. The sessions will move around depending on the focus of the session but the first session will meet at the gazebo in Walpole Park by the café / play area with an informal workshop afterwards. (Daytime runners who can already run 10k are welcome to join us for any of the sessions; details of individual sessions will be advertised each week.)

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

Wed 27 Sept Starter short club run (meeting at Ealing Green for anyone who isn’t feeling confident after the summer)

Wed 11 Oct Starter speedplay (meeting at Ealing Green and using the short club run with little bits of running at faster pace so that you learn to run at more than one pace)

Wed 18 Oct Starter hill strides (meeting at Ealing Green but then going to the area near the Town Hall and using either the bridge or the pedestrian ramps to do some short sharp hill strides after appropriate warm-up and drills to prepare to do hills)

Wed 25 Oct Starter long club run (meeting at Ealing Green and reassuring you that you can have a go at doing the long club run)

Thu 2 Nov Starter hills – meeting at Haven Green to go to West Walk

Tue 21 Nov Starter track – meeting at Osterley track

There will be an informal workshop after club run on Wednesday 27 September for those people who would like to work out how to put all these sessions together to make a training plan for Osterley 10k on Saturday 9 December (so get your entry in before it sells out http://osterleypark10k.co.uk/).

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

If anyone, particularly beginners who graduated in June 2017, hasn’t been doing much running over the summer and is not confident about being able to do even the short club run at a conversational pace, please get in touch with Wei Hei at whkipling@talktalk.net and we will see what extra sessions, if any, need to be organised.

Beginner's Programme Autumn 2017 - Volunteers!

Are you interested in volunteering with beginners or even learning to lead runs or to coach for the club but don’t have any experience of what this might involve?

The Ealing Eagles Beginners Programme has proved very popular (invitations to the autumn 2017 programme have been sent out to over 148 people). The programme starts with run / walking with all the running at a comfortable pace at which people can talk and gradually builds up to the short club run. Beginners don’t need to have any special equipment to start or to have any particular level of fitness or to be able to run a certain distance to qualify – they just need to turn up on the day with enthusiasm and a commitment to follow the programme! Our experience is that most people will take six to eight weeks, going out twice a week, to progress from not running at all to running 5k.

Fixed length beginners’ courses will be starting at the end of September as follows:

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There is no clubhouse so please arrive dressed ready to run. If you have any bags with you, you can leave them in Crispin's Wine bar on Wednesday evenings or in FarmW5 on Thursday mornings. Both of these businesses are located opposite Ealing Green.

In addition to the run / walking element of the programme present in all Eagles beginners’ programmes, some of the sessions in the next programme will include units focusing on running technique.

The sessions are led by our experienced coaches who are qualified UKA Leaders in Running Fitness. Some beginners’ leaders specialise in working with beginners; others started with beginners and have moved on to leading sessions for the club as whole; while others work with both groups. The qualified leaders are supported by a team of volunteers – some simply enjoy encouraging new people to start running while others are inspired to take on other volunteering opportunities. It is not essential for volunteers to be available for the whole programme though obviously volunteers who attend more sessions will find it easier to get to know the beginners. Eagles interested in volunteering with either beginners or the club as whole can gain experience with beginners in a variety of training roles including: run leading; leading warm-ups or cool-downs; or working with a small group of beginners.

If you are on facebook, there is a dedicated facebook group for beginners’ volunteers.

Please email beginners@ealingeagles.com if you would like more information.


 

Opportunity to Volunteer with A Mile in Her Shoes

A Mile In Her Shoes is a small charity that helps women affected by homelessness to find their feet through running fitness. It was founded four years ago by Ealing Eagle Nicola Miller and remains entirely volunteer led, with involvement over the years from several other Eagles including Celia Roberts, who is a trustee. 

The charity is currently expanding and adding several new running fitness groups from September 2017, thanks to funding from the Greater London Authority and support from England Athletics to celebrate the London 2017 World Athletics Championships and the IPC World Para Athletics Championships.

These groups will encourage women who may have been affected by issues related to homelessness to experience running as a way of exercising, socialising, boosting confidence and raising self-esteem.

The charity is really excited to be offering new opportunities for volunteers at locations in London, including one local to us in Acton. 

They are offering a couple of practical 'taster' experience days so volunteers can learn how we work and explore opportunities that would suit them. The next one is on Saturday 9th September at London South Bank University. 

All the run leaders need to be female, but there are ways for men to volunteer with the charity too. There is no requirement to have LiRF or other coaching qualifications and there is no minimum speed or ability needed - just time and a commitment to the charity's values to help women feel good about themselves. 

Interested? Please visit http://www.amileinhershoes.org.uk/volunteer-with-us for more details.  If you’d like to join a taster experience, please complete the contact form on the website choosing ‘Volunteering with a Run Group’.

Upcoming Tuesday Track Sessions!

We’ve got a bumper track programme for July at Osterley, including the return of the amazing Mara. The next few weeks of sessions will be as follows:

Tuesday 4th July
5-7 x 1k intervals, 400m recovery jogs

Tuesday 11th July
Back by popular demand, Mara Yamamauchi, 2nd fastest British female Olympian over 26.2 miles is returning to coach all you lovely people. See separate event page: https://www.facebook.com/events/1525380630869359/?acontext=%7B%22source%22%3A4%2C%22action_history%22%3A%22null%22%7D&source=4&action_history=null

Tuesday 18th July
1 x 1600m, 1 x 1200m, 1 x 800m, 2 x 400m, 2 x 200m. At 5k pace. 90 seconds recovery.
OR 1 x 1200m, 1 x 800m, 1 x 400m, 1 x 200m. At 5k pace. 90 seconds recovery.

Tuesday 25th July
Yasso 800s: 6-10 x 800m, 400m recovery jogs

In the run up to the Ealing Half Marathon, these sessions will have an emphasis on endurance. If done properly, these are hard sessions that will be tough to complete, but will really lead to improvement.

There will be variations for runners of different abilities so don’t afraid if you’re new to track, you won’t be left behind. The best bit about track is that you’re constantly seeing other Eagles so there is plenty of support. Everyone has their own goals but we encourage each other. Ideally you need a running watch, a simple stop watch will do. If you don’t have one we’ll try and buddy you up with someone of a similar pace.

Osterley track is located at 120 Wood Lane, Isleworth, TW7 5FF.

All sessions start at 7.30pm.

Please ensure you pay on your way in, Eagles get a reduced rate of £2.80, and there are lockers available for a refundable £1. You can also leave your bags at the trackside, but do so at your own risk.

Bring a bottle of water, especially if it’s a warm day.

10k - The Next Step After 5k

Have you completed the club beginners’ programme or are otherwise able to run 5.5k?

Want to run faster and further?

Come along to beginners’ graduation and find out more about increasing your distance, talk about training plans and discuss opportunities for training.

You will find us in the Rose & Crown on Wednesday 21 June from 7.30pm and in FarmW5 on Thursday 22 June from 11am.

In particular, with the current beginners’ programme finishing next week, another Improvers course will be starting. This time, there will be speedwork sessions at 10am on Mondays starting Monday 3 July and sessions to increase your distance / endurance at 10am on Thursdays starting Thursday 6 July. This course will aim to progress Eagles from running 5.5k to running a 10k race in the middle of August (Battersea Summer League) and to provide an introduction to speed work. There is no requirement to attend all the sessions but you will make most progress if you do and you will also be expected to do “homework” outside the sessions as part of a training plan for 10k. The length of the distance sessions will necessarily depend on the distance being run that day but you should allow from about an hour to 1 ½ hours.

The speedwork sessions will last no longer than an hour and, because we will stay in the same place for each session, will be suitable for all abilities.

For those beginner graduates not available during the day over the school holidays, there is likely to be an Improvers course in the autumn probably on Mondays at 10am starting in October and targeting the Osterley winter 10k in December.

2016 - 2017 Club Championships & Club Awards

At the Summer Party on Saturday night we finally found out who had taken home the silverware in the 2016 - 2017 Club Championships!

The ladies results are as follows:

Female Club Champion - Sarah Bailey
Senior Female Winner - Rebecca Jackson
Female V30 Winner - Melissah Gibson
Female V35 Winner - Maria Fitzgerald
Female V40 Winner - Yvonne Linney
Female V45 Winner - Jennifer Watt
Female V50 Winner - Elizabeth Adams

And the men's results were:


Male Club Champion - Tom Easten
Senior Male Winner - John Foxall
Male V30 Winner - Jose Manuel Pabon
Male V35 Winner - Tom Corbett
Male V40 Winner - Harry Claxton
Male V45 Winner - Ralph Dadswell
Male V50 Winner - Rob Willin

We were also delighted to hand out more trophies for the different club awards categories, which this year were:

Club Personality -Frank Doyle
Clubman - Jennifer Watt
Most Improved Runner - Yvette Burton
Most Improved Beginner – Darren Loftus
 

Well done to all the winners and to everyone who has raced, volunteered, taken part and run for the club over the last year for helping to make it a fantastically successful season. 

Eagles Clubhouse Update

At the 2016 AGM, it was agreed that a sub committee would investigate various sites where the Eagles could establish a base.

This sub-committee has been working hard over the past year and at the 2017 AGM, Nigel Panton and Kelvin Walker gave an update on the progress.

Kelvin has also put together this summary on the progress. 

https://drive.google.com/file/d/0B-AC0rbRvI1HQ2NMSkVLbm9rdDA/view?usp=sharing

If you have any queries, please do not hesitate to contact me at chair@ealingeagles.com

Facebook Events & Mr. Eagle Profile

Hello everyone - quite an important public service announcement....Facebook has suspended Mr. Eagle's account because they suspect he is not real. This means that we're not able to post as Mr. Eagle, and also that some of you might notice that events have disappeared from what you can see.

This is very much a live situation for the committee, we're just working out how much this has affected things and also how to fix it so we really need you to bear with us please.

If you have had an event SET UP by Mr. Eagle and you now can't see it please email us at info@ealingeagles.com and we will try to work out a way to make it live again or transfer the host from Mr. Eagle to someone else.

Please DO NOT email us just to say you can't see an event you are attending because that will get extremely confusing.

#justiceformreagle #realmreagle #ifsantaisrealsoismreagle

Volunteering - We Need You!

Ealing Eagles Running Club is entirely run by volunteers.

We say this all the time, so most of you are probably well aware of this. But did you know how many volunteers it takes to keep the club going?

Well, there are currently 8 committee members for a start. Then two club runs every week, which each have a leader and two tail runners. That's 14. We then have coached sessions on a Tuesday and Thursday, so that's two more. Plus Beginners twice, sometimes three times a week and the Improver's sessions, which are commonly two additional coached sessions a week. That takes us up to 21. We also have 4 club members who manage the Junior section. Plus the person who collates all the club champs information. Plus Mr. Kit, the fabulous Piers Express.

That's a bare minimum of 26 volunteers needed each week to keep this club of around 800 members going. That's over 1,250 opportunities to volunteer every year, most of which are filled by the same small group of amazing regular volunteers. 

And that doesn't even count the additional volunteers we need for the Juniors and Beginner's sessions. It doesn't include the 10k committee, or the team who arrange the Gunnersbury summer league. It doesn't include captains for events like the Welsh Castles or the Green Belt, Summer League and Cross Country. It doesn't include marshals, pacers, timekeepers. It doesn't include the people who bring the tea urn and cakes to events. And it doesn't include all the club coaches who work behind the scenes putting together training plans and meeting with their coachees in their spare time. 

We ask all club members to volunteer for something twice each year. This isn;t a nice to have, it's vital for the club to run effectively.

There are loads of things you can do - at the moment these include:

  • Run leader for club run - check out the schedule under the training section on the Eagles Nest and add your name! You just need to turn up on time, welcome new people, make the weekly announcements, and lead some stretches at the end (or ask a pal to do that). The full information is under 'volunteer roles' on the Eagles Nest. Please note if you would like to be a run leader, send us a quick email to info@ealingeagles.com so we can add you to the email list and the Google sheet we use for new member information and announcements.
  • Tail running - even easier - you just need to add your name to the same schedule as above, turn up on time, and run at the pace of the slowest runner for the short or long club run. You get a nice chat and an enormous sense of well-being from helping people along. 
  • Volunteer with the beginners - Wei Hei runs the beginner's like a well oiled machine, but she can't do it on her own! Volunteers are always needed so that different groups can run at the same session. If you're not sure what it's all about email us or offer to run with the beginners at parkrun first to get an idea of how it works. Again you get that chat and the pleasure of helping someone on their way.   
  • Gunnersbury Summer League - you can volunteer to help organise this event, or volunteer on the day as a marshal or a water station attendant. We also need Summer League captains for both the men's and ladies teams this year. 
  • Coaching - the club offers support for members who would like to support the club by achieving the recognised LiRF and CiRF qualifications. Volunteers are also always welcome to assist the coaches at specific sessions. Contact coaching@ealingeagles.com if you would like to help or are interested in gaining a coaching qualification. 
  • Juniors - the juniors section meets on Monday evenings and still needs volunteers. Is Monday your rest day? There you go then! 

To volunteer for any of the above roles, register your interest by emailing us at info@ealingeagles.com. Other opportunities for specific events come up all the time, so keep an eye out on the newsletter and Facebook.