Staying Positive (Almost)

I am aware that I have not exactly been putting a positive spin on my training experience so far, despite getting a fair few miles under my belt and avoiding any serious damage to myself.  Maybe it is the time of year or maybe I really did make myself sick of it doing my half marathon challenge in 2016.  These last two weeks I have wavered on a couple of occasions.  The training regime seems incompatible with me going out to socialise and enjoy myself, so if I were taking it super seriously, I would lay off the booze from now.  But instead I find myself wondering if it’s the running that’s getting in the way of my enjoying life.  I need to focus on the goal at the end, getting to run the London Marathon and the amazing experience that I know that it will be.  That really is going to be the light at the end of the tunnel, because right now it still seems like a bit of a hard slog.  I know that this training will not be forever.  The weeks seem to be falling away quite quickly, the coming spring brings with it the prospect of the rest of training being a bit more pleasant, and I get ever closer to the blessed time when I can taper and relax.
 
Week 5 - 66 miles
 
The weeks always seem to start well and then get tougher.  It is always a nice surprise to discover that Monday’s sore legs have a bit more go in them than I expect.  I find that I have a bit too much energy sometimes and it is hard to keep at 8 minute miles when it's more fun to go nearer 7.  This is what happened on Wednesday when I ran what was supposed to be a shortish slow run both longer and faster than I should have done.  I enjoyed it but suffered a little afterwards.  After I ran to work on Thursday, the familiar pains around my hip told me I should abandon the plan for the fast lunchtime session.  I rested in preparation for the challenge to come.

Of all the things you can do during your training, a double race weekend probably isn't one of them.  It started off at Alexandra Palace, where I had some unfinished business with Met League cross-country.  Resolved to not repeat my slippery mistake of last time, I equipped myself with some brand new spike shoes, a bargain at £30 including two more sets of spikes.  I fitted the 15mm ones to make sure I had some grip.  Sharp as hell, they made the shoes into lethal weapons and I wondered if they were allowed on public transport.  Handy to keep around in case of burglars, I guess.  

The snow had stopped by the time I got to Ally Pally but it was still cold and gloomy, although nice to be with my fellow Eagles.  The five miles consisted of three laps, each a flat circuit apart from the big hill going up to the palace.  Half a mile in, I was bitterly regretting going to the pub the night before.  Just a couple of miles with the new spikes made me feel like I was going to sprain an ankle.  The shoes were now way too grippy for what I was expecting.  When I needed a bit of slide in the tight turns, I wasn't getting any at all.  I had to learn how to run in those things while I was racing.  I changed my technique a bit and it felt ok enough after that.  I was determined not to let Santry beat me this time but he passed me right before the finish, so I didn't even have that.  Still, I made a first team place this time and I contributed in a small way to the Eagles men winning Division Three. 

Sunday my plan said run a half marathon.  It didn't say run the cross country the day before though.  I had said to myself that I would not run any half marathons as part of this training: not after what happened last year.  Yet still I'm signed up for Fleet because of the Welsh Castles Relay qualification, and here I was in Vicky Park for the only half marathon that day that wasn't too much of a hassle to get to.  The organisers tried to get people enthusiastic but it's a difficult job in the wintertime.  I set off at marathon pace but it took less than a mile for my shins to make it known that they had other ideas.  All the ankle work of the day before had taken its toll. The four lap route was pleasant enough and I would have enjoyed it more if I had been in better shape.  The pain eased off like I hoped it would, but that wasn't until the halfway point.  After that, the going was easier but I could have sworn I was going faster than my Garmin was telling me.  I finished in just over 1:32: not what I had hoped for at all. As soon as I stopped, I was suddenly aware that my hands were so cold that I couldn't feel them, and my shins and right calf quickly seized up.  I had to hobble as quickly as I could out of there and back towards my bed.

Failing this test gave me a few doubts about how well the training was really going and whether I was going to be able to even attempt to run this marathon as fast as I wanted.  I had been telling myself that I had to try for sub 3, but that wasn't necessary my goal when I started all this.  I just need to do what I can and enjoy it.

Week 6 - 53 miles

There had to be at least one week where I had to be a bit less ambitious with my mileage and, because my ankle-related problems ended up persisting a while, this turned out to be one of them.  I started off trying though, although I was tired to begin with and got more tired from there.  Monday's cross-country was painful but successful and Tuesday I swapped in a long slow run, which I made sure I did slow enough this time.  I attempted the track on Wednesday and it turned out to be a killer session in more ways than one.  Twenty lots of 200m seemed to do wonders for my sprinting but it finished my legs off for the week.  I was just too knackered to do anything on Thursday and two days rest turned into three when parkrun got dropped as well.  Not running made me feel a bit more lively, at least.

I had only Sunday evening to get my long run in and redeem my mileage for the week.  It seemed appropriate to revisit my old favourite night route: passing all Piccadilly Line stations between home and Hammersmith and then going back along the north side Thames Path, which is lit apart from a couple of stretches where you need to be careful.  I added on a loop to circumnavigate Osterley Park and start with Osterley station.  The resting had brought on a bit of soreness but that subsided fairly quickly.  I found it fun to just run a route without knowing how long it would turn out to be; it was just like the old days.  I guessed it would be about 20 miles but I had already clocked seven by the time I passed Boston Manor.  I ended up running 23.  I let go of the pace in the last five miles so I could finish in one piece, and also avoid tripping along the dark canal.  I still managed an 8:01 pace overall, and running for more than three hours was just the training I knew I needed to last the marathon distance.  I don't need to tell you that it hurt after that.

I'm happy that there is only nine weeks to go now, including the taper.  Even though I'm less than halfway, it feels like I'm over the hump.  I look forward to the time when my legs will feel fresh again, and I hope they can do what I ask of them when I put them to the test.  I don't feel too daunted by the prospect of doing the marathon at the end of it because the training has challenged me enough.  I guess that is the whole point of it.
 

Harry's VLM Blog 3 - 65 Days to Go!

Well, first I must apologise – it has been almost a month since my last blog. This is partly because I’m no Caitlin Moran - I struggle to think of anything to write that would be worth reading – and partly because I got out of the habit of taking a picture. I’ve been running 4 or 5 times a week, one of which will be hills or a track session and one a long run at the weekend, in total 40 to 45 miles a week. Overall it has a reasonable semblance to the plan, even if it differs in the details.

I’m still getting the odd twinge, like suddenly feeling a pain in the arch of my sole (plantar fasciitis?!), and then it goes, then I feel it again, but can’t remember if it is the same foot or not, and then it goes again. Sometimes when I wake up various joints are stiff and I shuffle down the stairs, but then that is no different to before I started marathon training. So all in all, fingers crossed, touch wood, the body is holding together.

To be fair there have been a few highlights. I’d given myself a 2 day taper for the Battersea 10k as it was club champs race, and was a just a few seconds off a PB. Chris Lambert mentioned our 17 mile long run, where I managed to navigate a new route by the railway past Chiswick and Barnes stations. A lost Irish lady joined us in the park, claiming she was not as fit as she used to be. Turned out she was 12th woman in the 1984 London marathon. The following week I ran with Kieran to the Burgess Parkrun. I hadn’t run the route through Hammersmith, Kensington and Victoria before. Kieran had highlighted the last part through Kennington in a post with “This is the bit where we might get lost!”, and indeed, an unintentional detour meant we approached the park at five past 9. Fortunately they were not as prompt as the Gunnersbury team, so looking forward to lift back courtesy of Paul, I set off a ridiculous pace on the flat course which my tired legs couldn’t maintain.

The following Tuesday Ben Cale had arranged a timed 5k down at Osterley track, which I decided my flexible plan could accommodate. Just as well, as Melissah had given up looking for the track and was heading home when I bumped into her on the way there. I found setting up the Garmin to beep the pace every kilometre helped keep track of the laps, and using others as pacers dragged me round to sprint finish and a big new PB. Perhaps all this training was doing me good.

Last weekend there was a big shout out for the last MET League cross country of the season at Ally Pally to try to overhaul Highgate C to the league 3 title, which was an excuse to add some mud to the hills in the training plan. I really enjoyed mixing it with Eagles who would have been out of sight ahead in the past, though I didn’t have much left in me for the third time up the muddy hill. A commemorative towel at the finish was an unexpected bonus. Cross country is a great way to get to know other Eagles over a post-race pint – get yourself a pair of spikes and join in.

This week the training plan needed to flex around half term and a couple of days off in Brighton with the family. Both my children picked up a vomiting bug, which has spoilt their holiday a bit, but gave me a free morning, so I took the opportunity to get a good long run in early with a 20 mile run around the canal with a diversion down to Osterley House. The towpath is generally in good nick, but the corner on the other side of Southall is a bit muddy and worth cutting off. Note also a stretch including the aqueduct over the North Circular - a favourite bit of mine on the run into work – is blocked off until March, though the detour isn’t too tricky via an underpass to the South. The picture for this blog is the three bridges North of Osterley, where the canal simultaneously goes over a railway and under a road, built by Isambard Kingdom Brunel in 1859. Genius.

Cross Country Double Header! by John Foxall

Ealing Eagles had much to celebrate as the curtain came down on another cross country season with a challenging double header last weekend.

Saturday

As the temperatures fell in the week, snow followed rain and challenging conditions were assured. All the talk was of 15mm spikes, mud and guts as the men went for promotion in the Met League at Alexandra Palace. There was no let down as a tremendous turn out of twenty-five Eagle men toed the line, eagerly awaiting the starters’ pistol.

After a false start (did he forget to load the gun?) we were off, feet squelching through the mud with every foot step but already going at quite some speed as the frontrunners set a frightening pace. The course took us up the steep hill to the palace three times and hurtling back down the hill past runners and supporters cheering us on. The only thing missing was some good honest booing, which perhaps explains why Tom Easten decided not to renew his love affair with Cross Country. 

As ever, José Manuel Pabon led the Eagles’ charge and was first to finish the five mile course in 98th place. He was shortly followed by John Foxall and Ewan Fryatt, who made sure not to let the club down by finishing in exactly 120th place as promised. Next home was the returning Ricardo Agostinho. The Eagles’ scoring eight was completed as Kieran Santry, Philip Evans, Chris Lambert and Kieran Morrisroe crossed the line in quick succession.

The men won promotion by topping division 3 by a significant margin and the mens’ veterans likewise by finishing in second place in division 3.

After promotion last season, the women finished in a solid 6th position while the veterans also gained promotion. Jennifer Watt finished in an excellent 48th place and the scoring five was completed by Marion Bolster, Sophie Foxall, Sarah MacKenzie and Emily Schmidt.

Sunday

On Sunday, it was an early start and the Eagles were met with bitter cold and snow more akin to a biathlon competition than a XC fixture. Royston is perhaps the most testing XC course of the season and it seems like you are always running up a punishing hill or throwing yourself down a steep descent. Runners adapt tactics to suit their strengths, as evidenced by Frank Doyle and Melissah Gibson, taking it in turns to overtake each other time after time on the hills and descents!

After 9km and 250m of testing hills, Melissah was first home for the women in 4th place overall. Jen Watt was next in 5th place. Hannah Copeland has returned from injury to look as strong a XC runner as ever and finished a minute later in 9th place. Another convincing victory was secured with Ellen Easten (11th), Maria Fitzgerald (13th) and Yvonne Linney (16th).

After finishing 2nd placed senior team last year, the Eagles women went one better this year. With 338 points from the 5 fixtures to Heathside’s 688, they won by a country mile in the end!

Just for good measure, the Vets finished second in the league after last year’s first place. Hearty congratulations to all those women who contributed to a successful season. A more serious Eagle would name them but I’m too lazy to check.

Final Thoughts
1. Well done to all those Eagles who did the double over the weekend – you are hard and you know it.
2. Well done to all those Eagles who took their first steps in XC this season. I know you loved it and if you didn’t … well just keep quiet about it. In all seriousness, dozens of you lot decided you fancied giving XC a try and most people though it was reasonably fun and something a bit different!
3. XC offers you a chance to get to know your city better. Parliament Hill on race-day is quite a sight and you can now say you’ve been to Cockfosters, Claybury, Ally Pally and more. The sun was out when we ran at Wormwood Scrubs … enough said.
4. The standard of competition is ridiculously high, especially in the MET League, which celebrated its 50th season this year. The souvenir towel was a nice bonus. You can toe the line alongside runners who have represented their country, but everyone still has to traipse through the mud and up the hills! It’s great fun and if it’s good enough for Hawkins, Butchart and Farah it’s good enough for us.
5. You can sense a growing camaraderie in the club when you see how many of us turn up to XC fixtures. We can barely all fit in the team photos now. Many thanks to Kieran Santry, Sarah Mackenzie and Thom Martini for rallying the troops and organising us throughout the season. We couldn’t do it without you!
6. Forget the watches, plans and don’t worry about your pace. Just get over the hill(s) and through the mud! XC is gloriously simple. Mud is awesome… obvs.
7. Let them eat cake. The club has some exceedingly good bakers. But you need to do XC to find out just how good…

On a personal note, I’m not ready to give up on mud just yet. I’ve signed up for Orion 15 in March. No doubt I’ll see some of you there.
 

Beginner's Graduation & Next Improver's Course

10k – the next step after 5k! 

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

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

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 22 February from 7.30pm and in FarmW5 on Thursday 23 February from 11am.

In particular, with the January beginners’ programme finishing at the end of February, a second Improvers course will be starting 10am on Thursday 2 March (with a holiday on Maundy Thursday 13 April). This course will aim to progress Eagles from running 5.5k to running a 10k race at the beginning of May 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 Thursday sessions as part of 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. Most sessions will meet in Gunnersbury Park.

Update on Club Championships for 2017 - 2018

Thank you everyone for all your feedback on how to improve Club Championships for the next year!  Whilst we are still finalising the rules we wanted to publicise some of the Club Championship events that are coming up in the next few months so you can start to plan your training and book some races!  Facebook events will be set up for all these races and the Race Calendar on the website will be updated.

Westminster Mile

Date: Sunday 28th May 2017
Race Costs: £8
https://www.vitalitywestminstermile.co.uk/

Second Sunday 5 miles on Wimbledon Common

Date: Sunday 14th May 2017
Race Costs: £3
http://www.secondsunday5.com/
 

Summer League

Two 10km races will be Club Championship races:

Regent's Park on 16th July 2017

Battersea Park on 20th August 2017

Race Costs: Free

Harlow 10 Miles

Date: Sunday 3rd September 2017
Race Costs: £15 approx
http://www.thehrc.org.uk/harlow102017.htm
(this isn't open for entry yet so save the date!)

Burnham Beeches Half Marathon

Date: Sunday 13th August 2017
Race Costs:£24
http://bbhm.burnhamjoggers.org.uk/ 

The rest of the races as well as all the updated rules will be published shortly.

For more information on Club Championships please see the relevant section of the website (http://www.ealingeagles.com/club-championships/) or for further information please contact race@ealingeagles.com

Brighton Marathon Places!

If anyone is looking for a last minute entry to The (sold out) Brighton Marathon this year we have access to some club places which will need to be claimed by 20th February. If you're interested please contact Olivia on membership@ealingeagles.com

Please see message from the organisers:

England Athletics Club Entry:

We are pleased to announce that England Athletics registered athletes can now apply for a guaranteed entry into the 2017 Brighton Marathon. Entries are limited per club according to the number of first claim registered members.

Entry into the Brighton Marathon costs £69.50 and entries must be applied for through your Club Secretary. If you are interested in entering the Brighton Marathon via the England Athletics Club entry, please speak to your Club Secretary. We can only accept requests to enter from Club Secretaries.

Ride London Volunteers

Cycling Eagles we need you!

With the ballot places for Prudential Ride 100 being announced this week we are looking at suppling a volunteer team for the event for those that weren't successful but would still like to be a part it!

If we volunteer as a group, we will all be assigned a role where everyone can be together in the same location which will make for a great day.

Also if we can get 10 or more people we could potentially get a guaranteed entries into the 2018 Prudential RideLondon 100-mile event or other rewards for the club.

It's just a matter of interest at the moment but if you are keen please make yourself known so we can give a rough number to the organisers of people we can supply over the weekend, the dates are 28-30 July 2017.

More info on the event can be found at https://www.prudentialridelondon.co.uk/about/faqs/ (copy and paste into browser!). 

Get Involved - Volunteer for your Club

Ealing Eagles Running Club is entirely run by volunteers. You all know that, but did you know how many volunteers it takes to keep the club running (pun absolutely and unapologetically intended!)?

Well, there are 7 committee members for a start. Then two club runs every week, which each have a leader and two tail runners. That's 13. We then have coached sessions on a Tuesday and Thursday, so that's two more. Plus the Improver's sessions, which are commonly two additional coached sessions a week. That takes us up to 17. We also have 4 club members who manage the Junior section and two cross country captains. Plus the person who collates all the club champs information. Plus Mr. Kit, the fabulous Piers Express.

That's a bare minimum of 25 volunteers needed each week to keep this club of over 700 members going. That's over 1,000 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. 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. 

If you can, please consider getting involved on a voluntary basis with the club. There are loads of things you can do - these include:

• Run leader for club run - check out the schedule under the training section on the Eagles Nest and just 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). More info 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 members 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.   
• Eagles 10k - you can volunteer to help organise this event, or volunteer on the day as a marshal or a water station attendant, or lots of other things! 
• 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. 

Run, Eat, Sleep, Repeat

Why do I do this to myself?  It is a question I have been asked a few times lately.  People wonder why I need to run so much when it leaves me so tired all the time and often not as cheery as I could be.  I feel like I have a responsibility, and it is motivating in a way that I have to write about my training because I need to have some training to write about.  Just don't expect me to be jolly about it all the time.

Week 3 - 70 miles

I started my third training week feeling like I was getting back into the groove.  I started it off Monday with one of my favourite runs for training, though not one that's on any plans that I've seen.  I go from work along the canals to Primrose Hill, run up it three times as fast as I dare and then run back again.  Tuesday I was supposed to do track but I was on a course the other side of London and it seemed like the last thing I wanted to do afterwards.  One thing marathon training does is make me feel guilty for being tired.  Some outside force seemed to want to redress the balance, however.  On Wednesday, I ran to work on the most treacherous winter morning I have experienced, where the pavements were white with ice and I needed to watch my footing the whole way.  I realised near the end that I had left my wallet and home and I needed it for a work social event.  The only thing for it was to run home again lunchtime to get it.  On the homeward leg I was sweating with a hat and gloves on and then I was cold going the other way after I took them off.  It shows what difference covering up the extremities makes.  After that, I had money for the evening but it left me so shattered that I didn't enjoy it at all.  

It left me with a low on Thursday that I could only cure by running again.  I did my tempo route, happy that on the fast section I was getting back towards normality, if not quite good form yet.  Friday I was determined to get back the track session that I had missed.  I was tired before my run to work and even more tired afterwards, so I really had to force myself to do it.  The Linford Christie Stadium is conveniently near to work and I can do my warm up jogging there.  My training plan said to do 1000m reps but with only 200m recoveries.  That was not nice.  With not enough rest in between, each one steadily wore me down until I gave up after six.

Sunday I joined Harry, James L, Santry and Rob for a long run.  After all the races I did last year, I am now reluctant to get up early on a weekend for running.  I'm glad I did though, not least because it was timed well for the weather.  We went over Barnes Bridge and to Richmond Park, doing a loop back through the middle and bits of it I didn't know, then through Mortlake and along the river to Kew.  In Richmond Park there were a ton of runners, and the tracks are nice and soft for training at this time of year.  It was an enjoyable route and a great run.  It was good to have company.  It is a bit different running with others because you can't just fall into your own pace anymore.  Perhaps that is a better way of doing it, to improve your natural pace rather than rely on it.  It was 16.5 miles when we got back to Ealing Green and I could hardly not do the extra two to put my weekly total above 70, which happens to be the distance back home.  It felt good to get my first proper long run done, though I was feeling sore and thought I should take it a bit easier the next week.

Week 4 - 61 miles

The dull tiredness diminished and I started getting a bit antsier.  I preferred it the way it was before.  I upped my food intake with whatever rubbish I felt like eating and it made me a bit more energetic.  Eating a lot compelled me to run and vice versa, turning the whole thing into a real addiction that eclipsed my other vices.  At least I was starting to feel I had regained a bit of strength in my legs so it felt like it was going well.  

I like to start the week with a bit of cross-country on the Scrubs, which is getting muddier all the time.  I have found it enjoyable even on tired legs.  Tuesday is track, this week at the Linford Christie again, and I find the longer, more endurance-based marathon training sessions to be completely exhausting but beneficial.  Wednesday is longer, slower stuff to recover.  Thursday was time to try something quicker again, but I felt soreness around my right hip where I had my problems before.  My body was telling me no, but I still would have gone if it wasn’t for a colleague that wanted to go for a run with me, so I had a short gentle one instead.  The way I see it, doing the training properly isn’t following the plan to the letter, it’s knowing when to ease off.  I had got carried away and forgotten that.

It was time to test my parkrun chops after a long absence.  I was still mostly asleep when I got to Gunnersbury Park and the only thing motivating me to get round was the prospect of going back to bed.  I blew up after a mile or so, my shins screaming at me because I hadn’t warmed them up properly, but my hip felt fine.  I finished in 19:20, nowhere near a good time for me but OK I guess as the first one in a while.  For me, the only way to get fast at parkrun is to do parkruns.  The last run of another tiring week was my first 20 miler of the training.  I did it in a simple and boring way by running up the canal for 10 miles then going straight back again.  The canal is bleak at this time of year and a bit featureless at the best of times, so the miles felt really stretched out.  It was harder to keep the pace in the last quarter but I kept even splits.   I finished up shattered and hurting all over.   I had a sports massage afterwards that was as painful as anything.  All my muscles were stiff and sore, and it proved what I had suspected, that I had become tense physically as well as mentally.  If I’m going to stay injury-free, I need to keep my limbs loose, so I need more of the stretching for which I struggle to find the motivation.

The training so far has been difficult and draining but I get reward in thinking that I’m getting closer to being someone that can finish a marathon, and hopefully in a good time as well.  I'm not on as much of a downer now that I'm getting used to it.  I don’t want to let the club down, but I know I need to be careful.  In hindsight, maybe I shouldn’t have gone from zero miles to 70 in three weeks.  It feels a bit more fun when it’s a learning experience.

So Good I Ran it Twice

It is with no small sense of relief that I announce the accursed hamstring injury as being no more.  The strange knee pain is also gone, thanks to some good advice from physio Michelle Tanner and some tough love with my ITB.  The Achilles Tendinopathy is no longer a problem either.  I can’t afford another injury because I’ll end up spending so much time on preventive exercises there’ll be no bloody time left to run.

But I am running and enjoying it too.  I’m sticking to coach Jesal’s plan because that’s the general idea with plans.  Jesal and I agree a few adjustments every couple of weeks based on the feedback I provide (normally over a hot beverage somewhere in Ealing Broadway).  This has led to things like going for a time at the forthcoming Cambridge Half rather than just running it at training pace.  Last week totalled 24 miles with my long run a particularly exciting one.  More about that in a moment.

I have also taken to colouring in my plan as I complete each training session.  Whilst I say ‘colouring in’ there are no crayons involved, the Fill Color (sic) button in Excel does the trick.   I do this for two reasons: firstly there’s great satisfaction in seeing a visual representation of my progress, and secondly I just like colouring things in.

In my efforts to fit my life in around marathon training (as oppose to the other way round) different days of the week have taken on different meanings. Currently Mondays mean rest, Wednesdays cross-training and so on.  Whilst this will change around to provide some variety as my plan progresses, for most of us ballot winners and others in marathon training Sunday will always mean the long run.

Those of us on Strava need only glance at our Flybys to see just how many people are out there getting the long miles in on a Sunday morning. For me this has meant incorporating the Sunday morning ten mile club run into my training.   Until now my club runs had more or less been limited to the ‘long run’ on Monday and Wednesday evenings.  However, I am now a big fan of this Sunday morning run too and I’m likely to remain in regular attendance after I’ve recovered from the marathon.

As you can see from this picture it attracts a good number of Eagles (some particularly eager Eagles had already set-off (fled the nest?) before Catherine Mulrenan kindly took this picture). The route takes in Walpole, Lammas, Gunnersbury, Syon and Blondin parks, plus a wonderfully scenic stretch along the river – where everyone bemoans the uneven terrain and the fact that ‘it goes on forever’.  It’s true, we do and I’ve said it myself.  But I love it really.

Even if you are adding miles to the beginning or end of the run (and it’s often both) there is still a good ten miles where you can chat to other Eagles.   On the few runs I’ve now attended the conversation has included: injuries, underwear, getting enough sleep, tooth ache, people’s bottoms,  holidays, coaching, alcohol, Donald Trump, weight loss and the new Train Spotting film. Oh, and running.

Recently the conversation came round to ‘things people have said to you whilst you’re running’.  It seems these range from the tedious ‘Ello darlin' to the more offensive that I won’t repeat here. 

I was recently subjected to a rather bizarre outburst whilst running along Northfield Avenue.  I passed a teenage girl who appeared surgically attached to her mobile.  She looked up momentarily as I passed her by, and with a look of utter revulsion shouted: “Uurrrghh!”

I thought this was a bit harsh.  I may not look my best towards of the end of a run (how many of us do?) but surely this was a bit strong?  Perhaps she was just reacting to something on her phone.  I will keep telling myself that.

I couldn’t make last week’s Sunday morning club run.  However, I wasn’t too tearful because the reason for my absence was a trip to New York City.  This meant my Sunday morning run was two and a bit laps of Central Park (13 miles – the first ten at training pace and the final three at marathon pace).  I’d never been to New York before, but was hoping for better encouragement than that afforded by Northfields’ adolescent smartphone addicts.

Central Park is a great place to run.  Rachel joined me for the first few miles to give me both encouragement and helpful directions – though if you’re following ‘the six mile loop’ it’s almost impossible to get lost.  Rachel’s VLM top got a lot of impressed looks and she became convinced that people started to consciously improve their form upon seeing the words ‘London Marathon’. I’m not sure what they made of my Eagles’ top.  I’m hoping they thought it was an American Eagle and so rather liked it.

There were a lot of runners in the park and my Strava Flyby looks like a swarm of bees, with over 120 people on it.  It seems I also ran through a segment called ‘horse shit alley’ which sounds a lot worse than it is.

Despite the high number of runners in the park, there is a large amount of space and no bottlenecks anywhere.  I also noticed that non-runners always give way to runners, which is very nice of them.  There are a couple of hills to challenge you too, and I was half way up one and facing a headwind when my Garmin told me I’d completed 10 miles and it was time to up my pace.  Nonetheless the last three miles felt good, probably helped by the joy of running in such great surroundings.  By far the best bit was getting to mile 13 to find Rachel waiting for me with drinks (note bottom left of picture!).  Now that’s how you finish a 13 mile run in Central Park, and it was also a great finish to another week’s training.

Next week Osterley track and the streets of Ealing may not seem quite the same as Central Park.  Though to be fair, there’s bound to be a bit less horse poo…

Cross Country Double Weekend : 11th & 12th February

The final cross country league fixtures take place this weekend with the Eagles in a position to win promotion or silverware in both leagues so it’s vital we get as many runners out over the two days as possible.  Even if you don’t score in an Eagles team you still make a vital contribution by pushing other clubs’ runners further down the classification.

Saturday 11th - Met League Cross Country - Alexandra Palace

Venue: Alexandra Park, Alexandra Palace Way, London N22 7AY. The start is close to park entrance by junction of Park Road, Muswell Hill and Alexandra Palace Way.
Note: there are no toilets at the course.

Race HQ: The Pavillion, North Middx Cricket Club, Park Road, London N8 8JJ

There are changing facilities and showers at race HQ.

HQ to course walk time: 1.25km, approx 15 mins

Course description: A mainly flat open course but with one long, steep hill (run more than once by the senior men and women) up to the Palace. It normally gets very muddy, especially on the hill, so spikes are essential if you want to make any progress uphill!

Timetable
12.45pm - Under 11s – 1500m
12.55pm - Under 13 boys – 3000m
1.00pm – Under 13 girls – 3000m
1.20pm – U15 boys/17 men – 4000m
1.25pm – U15 girls/U17 women – 4000m
1.55pm – Senior / U20 women – 6000m
2.35pm – Senior / U20 men – 8000m
Transport

Public transport
The best route from Ealing seems to be the tube to Finsbury Park (Piccadilly line / Central line then Victoria line) followed by the W3 bus to Alexandra Palace)

Car Parking:
Paddock car park at the western end of the park is adjacent to the start / finish. Entrance on Alexandra Palace Way. Do not park at the Cricket Club.

If you raced any of the previous Met League races this season, please remember to bring your race number with you to wear. If you have lost your number, or haven't yet raced a Met League fixture this season, you will need to collect your race number. Please make sure you have your EA license with you.

Please arrive at least 30 minutes before the start of your race and look out for the Eagles flag.

You must run in an Eagles top.

Listening devices such as I-Pods are not allowed on safety grounds when competing.

Post race: After the races, trophies will be awarded in all categories at Race HQ. and a few other clubs are going to The Mossy Well, 258 Muswell Hill Broadway, which also serves food.

Sunday 12th - Sunday League - Royston

Venue: The event will be hosted by Royston Runners and will be held on Therfield Heath, Royston.

Race HQ: The Heath Sports Centre, Baldock Road, Royston, SG8 5BG. The sports centre has good changing and showering facilities.

Please note that there will be portaloos onsite for runners to use. Please use these rather than the toilets in the Heath sports club as they struggle to cope when used by large numbers of people.

Race details
Start: 10:30am

Course: Both women and men will run approx 5.5 miles. There will be one small lap and two large laps. The course is mostly across open downland and is very hilly. Watch out for rabbit holes! It is suitable for spikes, studs or trail shoes.

All entries are taken on the day. Also, please wear an Eagles top.

Please note that all muddy footwear must be removed before entering the sports centre, especially spikes.

There will be an end of season presentation in the Heath Sports Bar after the race.

Travel
Parking is available at the Heath, but is limited due to other sporting activities taking place. Please arrive early. Car sharing is recommended.
A car sharing google doc is available via https://docs.google.com/spreadsheets/d/1LU1IJEraZYX-iPnP0L6hiS4_Vfkx3Qs6gq0BqGaps8Q/edit#gid=0

Green Belt Relay 20 - 21st May!

Now recruiting!

An epic weekend of running, covering 220 miles around London, 22 stages, 2 days and 11 runners per team.

This is a great chance to see the countryside and get in some trail running. You'll run a stage each day, from 7 to 13 miles across all types of terrain. It's fantastically friendly, finishes with drinks and a BBQ and the runners have all had a great time over the last couple of years.

When not running the teams tear around between the stages encouraging everyone and trying to get everyone to their start line on time. The event starts at 8.30am on Saturday, and we won't be returning to Ealing until 7/8pm that night, before making an early start on Sunday morning to leave Ealing and continue the race. The event finishes in Kingston at around 6/7pm on the Sunday. 

Runners of all paces are welcome to sign up, the organisers only ask you can average around 10min/mile so that the marshalls can go home at a decent hour.

The club will pay for the race entry, but we are expecting there to be a small cost per runner of around £30 for transport, a bit of food/drink, and incidentals. Any spare will go towards food and beer at the barbecue on the Sunday! 

We're entering three teams, so there are only 33 places, but we've always needed to use the reserves in the past, so please sign up even if there are a few names on the list.

The sign up spreadsheet is here, don't worry about your 10K time, it's just so we can try to make the teams roughly even:
https://docs.google.com/spreadsheets/d/1-k1KByhwfzgd0tLypoA2jKALeJ186HJGGx_-b81neTU/edit#gid=0

A few  pics from last year: https://www.facebook.com/groups/ealingeagles/search/?query=green%20belt%20relay

Facebook page: https://www.facebook.com/greenbeltrelay/?fref=ts

REMEMBER Please copy and paste the links into your browser! 

Marathon Blog 3 - A Quarter of the Way There!

It is hard to believe that a quarter of the training plan has gone. Pleased to report I had another fab fortnight. 

One of the biggest highlights of the last two weeks was the Boxhill Fell race. This was my third time doing it. I love this race so much. It is in the most beautiful part of the country. It's challenging yet stunning and so much fun! I wasn't fast but I enjoyed it all. This is my favourite photo at the finish with Liz and my boss/friend from 'Run Mummy Run. ' 

The rest of my training has been and pretty much gone to plan. My strength is definitely increasing again, which I am delighted with. I even managed my fastest parkrun since at least August on the weekend. 

As for the rest of my news, I love track and although I always approach it nervously I finish feeling awesome! I struggle a lot with running after work and do wonder how I will cope when the midweek runs increase but I am continuing to live by my rule of one run at a time and so far so good. All runs ticked off at the pace and speed I was aiming for....that's a pretty big success in my book! 

Sunday I ran with the club. I can not say how important the support of the club is. It really does help knowing there are people around and rooting for you. Even better is when someone has arranged coffee at the end ( thanks Sophie!) I had actually been really dreading that run. It was my first 12 miler in a long while and although I found the last mile and a half hard I did it and felt good :-)

The next fortnight is a big one for me, the miles continue to increase ( particularly the midweek ones) and I get to go to the meet the experts day ( can't wait for that!) I mentioned in my first blog I had been pretty ill last year. Well in ten days I go back to my consultant and although I think everything will be ok there is always that thought of what if?  So fingers crossed that goes well and then it will be full steam ahead! 

Thanks for all of your support. Still super excited! 

5k Time Trial - 7th Feb

Ever wondered how fast your 5k time is on a track? Well now's your chance!

On 7th Feb at 7:30pm at Osterley Track we will run the first Eagles 5k time trial. 12.5 laps against your fellow eagles. This will be a group start so plenty of people for you to pace yourself against and chase. Set a time on the 7th and then try and beat it again at the next event in March.

Details will be included on a Facebook event for these sessions, and on the weekly training information on the website.

Coached Sessions with Mara Yamauchi

Last summer we were very fortunate to have a special intervals session with Olympic Marathon Runner Mara Yamauchi.

This event was a great success and the Ealing Eagles have invited her back this year, this time for a bit longer! This is another step up for the club to now have such an accomplished athlete within our ranks to help support you in your running goals.

Our first session with her will be on February 14th at Osterley Track.

Interest in this event is expected to be high and we can only have limited numbers so we require people attending this session to sign up in advance. To do so please email coaching@ealingeagles.com with your name and your current rough 5km time.

Please do not turn up to this event on the day if you haven't emailed first.

Eagles Coaches are also invited to spectate to learn from her as well as ask any questions you may have. Please also email to indicate if you would to spectate.

Middlesex Masters Cross Country Championships 19th Feb 2017

Sunday, 29th January, is the deadline for entries to the Middlesex Masters Cross Country Championships on 19th February 2017.

Please note the age requirements:
Ladies - 35 and over
Men - 40 and over

Race HQ will be at Berkeley Fields, Berkeley Avenue, Greenford, Middx, UB6 0NZ – numbers are to be collected here. No changing or shower facilities. Athletes should come to the event ready changed. Toilets in the clubhouse. No spikes to be worn in the clubhouse.

Race details are as follows:
10.30am : Men 40-59 (9km approx)
11.15am : Men over 60 and all women over 35 (6km approx.)

If you would like to run, please e-mail chair@ealingeagles.com with the following information:
Full name
Date of birth
EA number
Mobile number if you would like the time sent to you by text

Whether county qualification is by birth (B) or residency (R). Residency qualification is obtained by having nine months continuous bona fide residence in the County immediately prior to the date of the race.

One of the conditions for entering runners to this event is that the club must provide a marshal. If you are able to marshal on the day, please e-mail chair@ealingeagles.com

Full details can also be found on the event page on Facebook. 

Running & The January Blues

To repeat what I said last time, this has really felt like starting from the beginning again.  I started off ill and unfit and also, unfortunately, still a bit injured.  Just from sitting on a plane I got the tightness down the inside of my leg that, when it really hits, makes it a challenge even getting out of bed.  Then there was the issue of motivation.  I had come from three weeks of mostly sunny tropical days to a cold, dark and dreary British winter.  I know from experience that this can be literally depressing.  I decided I had to run not only because I needed to try my best now I had signed up for this, but also because it seemed like to only thing I could do to escape the downer that I was in.

Week 1 - 25 miles
I was willingly enlisted by Santry to run in the Met League cross-country because I had always had something else on whenever he asked before and I felt like there was no excuse this time.  I happen to work right next to Wormwood Scrubs and beyond that I have the Paddington arm of the Grand Union Canal, so I have plenty of options for lunchtime runs, which at least give me a bit of daylight.  I decided to ease myself back into running by doing some cross-country practice on my own where the soft ground would hopefully be better for my still-sore leg.  On the Monday of the week after should have started my 16 week training plan, I put my trail shoes on and did just one circuit of the Scrubs slowly.  It wasn’t as much of a quagmire as it usually is at this time of year.  On Tuesday I did two circuits, feeling slightly better.  I rested Wednesday because I didn’t want to overdo things.  Thursday I ran the 5.5 miles to work, which I am never speedy at because I take a backpack.  Friday lunchtime tried my 1/3.5/1 mile tempo run, except the fast section wasn’t very fast at all.  That might have had something to do with trying the night before to get back into something else I had missed out on over Christmas: drinking.
  Saturday came and it was cold and terrible.  There were little bits of snow on the ground in Trent Park.  It was at least in the afternoon but it still wasn't very warm.  The icy air sliced into my lungs while I gave the best I could muster for two laps and 8km through constant thick mud that didn't give me any traction at all.  I was only able to watch while countless other runners passed me.  My leg got sore but it wasn't too much of a problem.  I'm not going to blame my failure to invest in spikes; I just wasn't good enough.  I know that if Santry beats me, I've got a lot of work to do with my training.  It wasn't pleasant but it felt like just the shock I needed to show me how hard I needed to push it.

Sunday, the weather was miserable so I rested.  I wasn't that keen yet.

Week 2 - 52 miles
With my leg successfully tested, it was time to start putting some miles in.  The next Monday I did nine miles along the canal and also ran home.  Tuesday I ran to work despite feeling a little unsure about my leg again.  Stretching during my lunch break seemed to do me the world of good.  I still fail to stretch enough even though I know it can go really badly for me if I don't.  After work, I went to Osterley track to see if I felt OK enough to do the session that my training plan suggested.  I managed 4 x 1600m at almost the target pace.  My leg was fine but I was way underdressed and even at 6 or so it was so cold that the frost was already falling.  At the end I was pleased with my run but also frozen.  For Wednesday the training plan said run 8 miles.  I did not follow my training plan.  It says I should run pretty much every day and my body knows I shouldn't do that.  I need rest days and if it means filling in the miles on other days, then so be it.  A little groggy on Thursday, I did cross-country again and then just did the run commute on an icy Friday morning. Running to work seems like a slightly cheating way to get the mileage up.

 On a bright but bloody freezing weekend I was struggling to get out for my first Sunday long run.  It didn't help that it was supposedly still -3 at 9 o' clock.  I was feeling quite comfortable at home but I managed to get myself out at midday and I didn't regret it.  With long sleeves and gloves making it bearable, it was actually really pleasant.  I ran down the canal to the river, going west to Kew Bridge, along the other side to Richmond and then through Syon Park back towards home.  It turned out to be about half marathon distance; perhaps not as far as I should have gone, but it felt like enough.  I was energetic and kept a constant pace throughout.
I think it is definitely going OK so far.  I hope the rest of my training goes well because I am kind of on my own here.  If I had asked for a coach, I'm not sure I would have wanted to do what they told me.  The thing I'm going to do differently this time is always do long runs slowly.  Not getting injured is more important than getting close to the magic three hours.  I would definitely recommend avoiding alcohol but personally I'm enjoying my not-dry January too much.  There are much better months to give up drinking.

Box Hill Fell Race - by Sam Pearce

Saturday 21st January saw the 2017 edition of my most least favourite event of the year (more on this later), the Box Hill Fell Race. Organised by the wonderful South London Orienteers, it is one of only a handful of events in the south of England run under Fell Racing Association rules. The course is categorised by the FRA as 'BM', which means it is between 10km and 20km in length with no less than 25m ascent per kilometre, though according to my Garmin the total climb over the 12.3km course was well over 600m – equivalent to a whopping 37 reps of West Walk!

Like all good 'fell' races, competitors are subjected to a healthy mix of rough terrain, mud, hills, and some more hills. As an added bonus for this year, there was even a fallen tree blocking the path half way down a speedy descent, which I can't help but feel rather captures the essence of fell running: Moving quickly across whatever nature puts in your way. You'll not find aid stations stocked with the latest sports drinks and energy gels here – you'll not even find a bottle of water at the finish unless you brought one with you – this is no-frills running at its finest.

Sliding out of bed on a freezing Saturday morning, I wondered what the day had in store - I know the trails around Box Hill well and run there regularly, but I'd never visited in such cold temperatures and was concerned parts of the frozen course might be seriously sketchy. Arriving at the start after signing in, shedding some layers (one degree? That's vest and shorts weather, lad), and jogging the mile or so from race HQ, it became apparent that we were going to have to tread very carefully in places. The churned up muddy ground was frozen solid, and a layer of ice covered the many steps that would take us the 130m up to the viewpoint within the first kilometre.  But at least the sun was shining, and the few areas of open grassland we were to cross had thawed enough to give those with the most grippy shoes the opportunity to make up some time. 

The course has remained largely the same for the 36 years since the race's first edition, with only the start and finish being moved in 2015 at the behest of the National Trust. After rising to the famous viewpoint from the start at river level, runners plunge straight down the bank and onto a long undulating traverse of the North Downs' southern escarpment. A truly horrid death-march back up to the ridge sets the legs on fire, but there is a little respite as the course heads north into the woods behind the village of Box Hill itself. Another steep but mercifully short ascent follows, before we fall again to cross Headley Road to climb Mickleham Down. 

Then the fun really begins. We turn left to begin our journey back towards Box Hill, and negotiate  the descent of the notorious 'suicide steps': 182 of the muddiest, slipperiest, most uneven, and steepest quad-busting wooden-fronted pain makers that the south east has to offer. The gradient reaches 40% in places, and if the leg muscles had any strength left in them they'll be jelly by the bottom. 

Only two climbs left now. The long drag up to Juniper Top, heart pounding, down the flint track (hurdling the fallen tree), across the Zig Zag Road, and one final tortuous push back to the viewpoint before heading back down the steps to the river, and the beautiful respite of the finish funnel. Two years ago in the mud I could sprint this and jump two steps at a time, but today I am reduced to the most delicate of totters, faced with the very real possibility of a face-full of icy mud and a week off work.  

Sixteen Eagles cross the finish line of the 18 who started. On the way home I am mortified to hear that two of our flock have badly hurt themselves en route and had to go to hospital – get well soon Becky and Jessamy. Special mentions go to John Foxall, our fastest Eagle on the day finishing in 44th place with an excellent time of 67'11”, and to Jennifer Watt who finished first in the F40 category by more than a minute despite missing a turning near the end and running an extra 400m! I finish in 105th place in a time of 75'57” with a PB for the course, and later that day I upload my data to Strava and discover that my heart rate averaged 170 – only 13bpm off my max. HR of 183 and well into the red zone.

So that's why it's my most least favourite event  – I suffer more than on any race in the calendar, and dread it in the lead-up to race day, but I can't stop going back and hope to run it for many years to come. I still can't walk properly despite 55 hours having passed since finishing, but next January can't come round quick enough.

Club Championships 2017 - 2018

We are starting to look at the Club Championships for 2017 - 2018 so if you have any feedback on this year, any suggestions for next year or any races you think would be good ones to include then please email Heidi on race@ealingeagles.com.

We like to support local races, ideally organised by other running clubs where possible, but all suggestions are welcome!

For those not familiar with Club Championships please check it out on our website as all the details including rules and this year's races are on there!

Club Champs Info

The Silence of the Hams

Over the last couple of weeks I’ve read a few Facebook comments and spoken to several people about the Eagle’s London Marathon blogs.  As the Eagles are the best and friendliest UK club (I’m assuming that’s now the UKA’s official line) it will come as no surprise to you to learn that all comments were encouraging and very supportive. 

There is a however a re-occurring theme.  Whilst the good and the inspirational blogs are welcome, people also want to read about when things are not going so well.  Put bluntly, if us ballot winners have a crap week, you want to know about it.

I understand this.  It is not born out of some sadistic, voyeuristic streak, if anything the corollary holds true and it comes from somewhere altogether more humanitarian.  We all have bad weeks, difficulties and setbacks and sometimes it is easy to think we’re the only ones that do.   So sharing these problems serves two purposes: it provides an opportunity for empathy, understanding and support and it reassures others facing similar issues that they’re not alone. 
So with this in mind I selflessly decided to knacker my hamstring.  OK, so I didn’t actually decide to do it.  Whilst I’ll admit finding blog material can be a challenge I draw the line at self-harming.  It happened spontaneously very near the end of an eight mile run.  Odd timing but there you go.

“Oh dear,” I said.  “This is not ideal.”  Actually I swore like a trooper, an act that is ill-advised outside the local primary school, but I digress.

So what to do?  Rest, ice, compress, elevate and try not to panic.  I hoped it was not too bad and would improve with a few days’ rest.  And improve it did, to the point where a gentle ‘test jog’ was thought agreeable.  Alas things were still not quite right (though much improved) and further rest and a trip to the physio was now deemed advisable.

My physio – the wonderful Michelle Tanner – confirmed what I had only hoped; it did not appear to be a muscle tear but just a minor pull.  It should be fine with a little more rest and few gentle exercises at home.  

Fortunately this happened very early on in training which means there’s both time to rest and still train sufficiently.  I actually sustained this annoying little injury at the very end of December, but thought I’d save it for blog number two.  (Blog number three is already in pre-production and by April you’ll have the blog equivalent of a really crap box set.)

As I write this it would appear things are better and I have resumed training.  However, both Michelle and my coach – the equally wonderful Jesal Thakker – have advised laying-off the track and the hills for two more weeks just to be on the safe side. Some alternative, hamstring-friendly sessions are planned instead. So there we have it, my second blog and already an injury to report, but fortunately only a minor one.  

Whilst I’m certainly not qualified to advise anyone on injury prevention, this did remind that many of us spend much of our time on avoiding injuries.  Why else would anyone choose to use a foam roller?  I have come to the conclusion that that foam rollers, along with trigger balls should be classed as instruments of torture under the Geneva Convention.   In my book they’re up there with waterboarding and Justin Bieber as things no one should really have to endure.  However, over the next 13 weeks I shall be utilising them all. (I am of course referring to foam rollers and trigger balls; it’s very doubtful that endless repeats of ‘One Less Lonely Girl’ will lead to any bio-mechanical improvements.)

This week’s training finished with the Eagles’ Sunday morning club run.  An enjoyable ten miles in the winter sunshine, spent in the splendid company of Lucy, Elizabeth and John (pictured).  
Anyway, that’s enough rambling from me. So until blog number three, I wish you all plenty of injury-free running.

Oh, and I had to Google the Justin Bieber song.  Honestly.