Three Parkruns 20 miler

By popular demand, we will once again be arranging a club long run of up to 20 miles. 

There are a number of central London half marathons taking place in March so we have decided to stay local and as such we will be bringing you the THREE PARKRUNS 20! 

The route has been put together as as a Green Belt Relay style map which has been UPLOADED TO THE FILES SECTION in the MAIN CLUB PAGE and hopefully can be opened here:

https://drive.google.com/file/d/1WdEjxOrdh1ClD3e0O4HFY44yWbevaShi/view?usp=sharing

We will be starting in Gunnersbury Park and taking in a route which visits Osterley Park and Northala Fields before returning to Gunnersbury Park. 

Things to note:
*We have chosen 24th March because it's 2 weeks out from the earliest of the most popular Spring marathons, 3 weeks from another set on 14th/15th and 5 weeks out from London so should be helpful for long runs or taper runs. 
*You DO NOT have to be planning to run a marathon to join in! 
*The full route is 20 miles but you can start and finish anywhere you like on the route if you want to meet us partway round. 
*The route map will include mile markers and notes for the closest Tube or bus stops to each mile marker to make this easier. 
*The run will be managed along the same lines as any Sunday club run; bring your own water and fuel, and it will be self led (although we'll ask for pace group leaders, this is not guaranteed!).
*We have shared a spreadsheet for people to declare their intentions of pace and distance for buddying up purposes.We'll set off at 9am, so it should be fairly easy to work out what time people running at your pace will get to the various mile markers. 

Lastly, remember each park has loos and a cafe, so there's plenty of opportunity to stop for a comfort break, or stop entirely and eat some cake with your mates if you're done. 

**If anyone wants to volunteer to lead a pace group, please PM me (Angela Duff) or add this to the spreadsheet!**
https://docs.google.com/spreadsheets/d/1YvXfYoKGJq1fLFvCUeJ7Rc8Y1GfBoHonvYFOnou9LuU/edit?fbclid=IwAR2wYlfOhpXpyI5L-f0xUw-sckUnbUvrLfg5U2I1KJi-2XRKJrYW5E7DTrw#gid=0

Training with Ealing Eagles Running Club January to April 2019

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

The club aims to cater for all abilities – if you are interested in the run / walk programme (as a volunteer or returning from injury) or in increasing your endurance from 5k to 10k or ten miles, please scroll down this article for information of specific interest to you.

** Mara Q &A **

In place of a race / marathon preparation workshop this term, we are offering Eagles the opportunity on Monday 14 January at 7.30pm in the New Inn (so no official club run that evening) to quiz guest coach Mara Yamauchi. You will be able to hear Mara's thoughts on anything running-related of interest to you, whether it's the meaning of different running terms, how to prepare for a race, what to eat before a run or something about Mara's own running and racing experiences.
Please email questions to coaching@ealingeagles.com by Saturday 12 January so that we can collate the questions into topics.

** Strength & Conditioning **

We invited expressions of interest for a strength & conditioning session with Mara at St Mary’s Polygon (across the road and a bit from the New Inn) on Wednesday 30 January at 7.30pm and were slightly surprised to see over 50 on the facebook event within the first day. Obviously, we will not be able to accommodate all those people in one location and so we will need to decide:

·       ** UPDATE 10 Jan 19 ** The committee has advised that, in view of the level of interest shown in Mara’s session, Eagles are to be invited to reapply for a place at the session in the knowledge that places are limited and:

  1. the session is a general session so may not be suitable for injured runners;

  2. coaches who may want to lead some S&C in their own sessions will be given priority;

  3. otherwise it will be first come first served with people emailing coaching@ealingeagles.com after publication of the email newsletter on or around Friday 18 January (a code word will be included in the newsletter to ensure that people don’t try to jump the gun); and

  4. people who have been allocated a place which they find they cannot use must aim to give at least 24 hours notice so that their place can be reallocated.

·       What other strength & conditioning sessions to offer the club in view of the interest shown

Watch this space.

** Monday and Wednesday 7.30pm club runs **

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

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

If you would like to lead club runs on a regular basis and you are not already on the leaders email group list, please email coaching@ealingeagles.com

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

Training on hills

·        prepare you for the hills in a race;

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

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

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

** Tuesday Track at 7.30pm **

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.

Tuesday sessions at 7.30pm in the darker months are based at Osterley track (120 Wood Lane, Isleworth, TW7 5FF). Each week will be a different session lead by a qualified Eagles run leader. Between January and April, we'll be delivering two eight-week blocks loosely geared towards half marathon and marathon training; depending on the effort you put in, the sessions will also be suitable for those wanting to improve their 5K and 10K times too!

Track fee of £3.00 (discount for Eagles so please bring proof of membership – EA card or confirmation email from club) payable at reception before coming on the Track. Lockers available for a refundable £1. Bring a bottle of water, a snack for afterwards and enough layers to keep warm when you're not running. All standards are welcome – everyone stays in the same place.

** Daytime sessions **

The 10am sessions on Mondays are being arranged to accommodate both new Improvers who are currently at the 5k level and more advanced daytime Eagles. Either there will be a choice of sessions at different places or both groups will meet in the same place with a choice of options. We expect many of the sessions to involve hills (see comments on hill training above) or track (see general comments on track above) but arrangements will need to be reviewed each week in view of the risk of frost affecting 10am sessions.

The 10am slot on Thursdays will be a run / walk programme for nine weeks starting on 10 January. There have been various discussions about what length run might be offered before or after the 10am session (or indeed at the same time as the run / walk programme if there are more than enough volunteers) so please check arrangements each week. Other sessions will be offered after the completion of the run / walk programme.

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

** Weekend long runs **

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

There are also various proposals for long runs at the weekends to accommodate anyone needing a longer run than can be fitted into a midweek evening – from people preparing for their first 10 mile race to people training for marathons and beyond. These will be advertised in the newsletter, on the website and on facebook as arrangements are finalized.

** Run / Walk programme **

The club offers a run / walk programme free to the local community to progress people from not running very much to running 5k or more without walking breaks (so that they can join the evening club runs). The next run / walk programme will be for nine weeks starting Wednesday 9 January at 6.30pm or Thursday 10 January at 10am.

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

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

** Improvers **

Improver sessions are for people who are able to run 5k and want to continue running, in particular for those wanting to increase their distance to 10k  by the end of April 2019 in time for Ealing Eagles 10k on Saturday 11 May or Osterley 10k on Saturday 15 June. For more information, please see the article The next step after 5k (also known as Improvers) January to April 2019

** TT Improvers **

TT Improvers are Improvers who are being encouraged to increase their endurance to run the Thames Towpath 10 (which means 10 miles) on Sunday 14 April. For more information, please see the article TT Improvers January to April 2019

TT Improvers January to April 2019

Have you completed the club Improvers programme or are otherwise able to run 10k?

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

TT Improvers will aim to progress Eagles from running 10k to running ten miles with a target 10 mile race in April and as a stepping stone to the half marathon distance for those who want to progress further.

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

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

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

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

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

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

o   The suggested progression for people who have not yet run ten miles is as follows – the first four weeks are build-up weeks so people who are already at the 10k level are welcome to do a 10k / six miles earlier in the progression:

w/c 7 Jan 3miles

w/c 14 Jan 3 miles

w/c 21 Jan 4 miles

w/c 28 Jan 4 miles

w/c 4 Feb 6 miles

w/c 11 Feb 5 miles (drop-down week)

w/c 18 Feb 6 miles (half-term week so daytime runners may be busy midweek)

w/c 25 Feb 8 miles

w/c 4 Mar 8 miles

w/c 11 Mar 9 miles

w/c 18 Mar 10k (drop-down week)

w/c 25 Mar 10 miles dress rehearsal

w/c 1 Apr - 10k (drop-down / taper week)

w/c 8 Apr - TT10 on 14 Apr 

o   evening runners will note that it will be difficult to accommodate the long run on a midweek evening from the beginning of February onwards; options which you may wish to discuss in this group are to plan weekend runs or (if you would otherwise volunteer with beginners) to plan longer runs starting at 6.30pm

o   TT Improvers who have already run ten miles may consider adding a couple of miles to the above progression (so that they go over the target distance in training) and / or putting more effort into the speed / hills sessions at the beginning of the programme

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

·        The third run could be a shorter run of around 5k to 7k (possibly one of the midweek club runs if your long run is at the weekend) - not as long as your long run but possibly run slightly faster.

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

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

o   choose from the available list

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

There will be workshops after club run on Monday 7 January – 10am run for daytime runners (with the workshop probably at FarmW5 at 11am) and 7.30pm club run for evening runners (with the workshop at the Rose & Crown at 8.30pm for 8.45pm). Although these workshops are aimed primarily at new Improvers progressing to 10k, TT Improvers are welcome to come along for the social and / or to ask their own questions.

The target for both daytime and evening Improvers will Thames Towpath 10 (miles) on Sunday 14 April http://west4harriers.com/ttt/ - please note that this race does sell out.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

o   choose from the available list

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

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

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

If you’ve already done a few short club runs or parkruns and are free on Wednesday evenings or Thursday mornings, then the combination of beginners and a club or daytime run can also help to extend your distance (evening Improvers will be encouraged to start the beginners + club run combination in February so that they can do hill strides for strength in January).

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

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

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

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

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

NEW: Midpack Group

Eagles Midpack Group


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

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

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

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

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

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

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

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

Training Sessions with Ealing Eagles October to December 2018

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

** Preparation for Cross-country XC **

The benefits of XC are set out in this article.

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

There are plenty of XC races in the Eagles calendar

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

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

** Run / Walk programme **

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

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

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

** Improvers **

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

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

** Monday and Wednesday 7.30pm club runs **

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

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

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

Training on hills

·        prepare you for the hills in a race;

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

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

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

** Tuesday Track at 7.30pm **

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

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

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

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

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

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

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

** Daytime sessions **

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

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

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

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

** Sunday 10 miles **

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

o   choose from the available list

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

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

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

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

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

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

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

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

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

Club Training Sessions in September 2018

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

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

** Monday and Wednesday 7.30pm club runs **

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

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

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

Training on hills

·        prepare you for the hills in a race;

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

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

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

** Tuesday options at 7.30pm**

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

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

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

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

** Daytime sessions **

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

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

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

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

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

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

** Sunday 10 miles **

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

** Ealing Half Marathon **

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

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

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

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

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

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

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

** Preparation for Cross-country XC **

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

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

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

In preparation for XC, the following events have been organised

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

•             Why every runner should run xc

•             What the benefits of xc running are.

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

•             What different xc leagues we are in.

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

•             Who brings the best cakes

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

** Improvers **

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

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

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

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

Club Training Sessions over the Summer 2018

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

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

Interval Sessions on Thursdays 7:30pm Lammas Park

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

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

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

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

One mile training

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

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

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

Tuesday options

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

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

  • 10 July – Hanger Hills

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

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

Daytime sessions

The following sessions are in the calendar

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

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

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

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

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

Sunday 10 miles

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

Ealing Half Marathon

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

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

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

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

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

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

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

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

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

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

Workshops

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

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

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

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

    • Wei Hei will lead a discussion for first timers.

    • Other pace groups can be organised.

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

Monday and Wednesday 7.30pm club runs

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

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

Mara Coach to Coach

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

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

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

  • Your qualification

  • Questions you would like to ask Mara

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

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.