Training with Ealing Eagles Running Club May to July 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. After the winter training for longer distances, then Welsh Castle Relays and Green Belt Relay, there will be more of a focus on training for shorter distance racing over the summer. Some Eagles may also want to start training for Ealing Half Marathon in September as 12 week training plans will start 8 July. 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, please scroll down this article for information of specific interest to you.

GUEST COACH SESSIONS

Ealing Eagles is very fortunate that we can access coaching input from guest coaches. For the summer season, in addition to our regular guest coach Olympian Mara Yamauchi, we will be welcoming Simon Mennell to provide some input on mile training.

** Mara’s Long Run for sub 1:30 HM runners ** on Sunday 5 May

Save the Date and Express your Interest
Mara has agreed to lead a long run of possibly ten miles or more on Sunday 5 May for Eagles currently able to run sub 1:30 HM comfortably. The session has been timed to be suitable for Eagles preparing for Welsh Castles which is why it is unfortunately the week after London marathon - those who will be running London should take this into account when deciding whether or not to take part in this training session!
James Linney will be your co-ordinator on the day.
Please email coaching@ealingeagles.com by Wednesday 1 May if you would like to attend.

** Mara’s Hanger Hills ** on Wednesday 8 May at 7.30pm

Meet Hanger Hill Park W5 2JL (at the entrance on Hillcrest Road near the children’s play area)

Hills session with guest coach Mara Yamauchi for all abilities - timed to be useful for those taking part in Green Belt Relay or Welsh Castles Relay. If you would like to come, please join the fb event page or email coaching@ealingeagles.com by 5 May to give us some idea of numbers.

** Mile training ** with guest coach Simon Mennell on Tuesday 18 June at 7.30pm

In time for anyone preparing for the mile races in July (summer mile series and Sri Chinmoy mile relays), experienced coach Simon Mennell  (see his website and power of 10 including his coaching ) will be coming along to give us some practical insight into training for the mile including warm-up for the distance.

Meet Osterley track (120 Wood Lane, Isleworth, TW7 5FF). Track fee of £3.05 (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.

If you would like to come, please join the fb event page or email coaching@ealingeagles.com by 2 June to give us some idea of numbers.

** Mara's EHM Hill - Park View Rd ** on Tuesday 30 July at 7.30pm

Meet Hanger Hill Park W5 2JL (at the entrance on Hillcrest Road near the children’s play area)

An opportunity to try out Park View Road on the EHM course in the company of our guest coach Mara Yamauchi. If you would like to come, please join the fb event page or email coaching@ealingeagles.com by 28 July to give us some idea of numbers.

** CPD for coaches / run leaders and beginners’ volunteers **

Mara will also be offering CPD sessions for coaches / run leaders on Tuesday 30 July at 7.30pm and for beginners volunteers on Wednesday 18 September at 6.30pm. If you would like more information about these sessions, please check the relevant facebook group or email coaching@ealingeagles.com

NEW TRAINING SESSIONS

** Summer Stretch and Strengthen **

Session with Jesal Thakker packed with strengthening and stretching routines that you can do without any equipment. Special focus on stretching and strengthening legs, hip openers, abdominal strength, shoulder flexibility and posture.

Dates: Mon 15th July, Mon 12th August, Wed 28th August

Location: Ealing Common by the Grange pub

Time: 7.30pm 

Duration: 45 to 60 minutes

Please bring along a mat if you prefer using one and a yoga strap / belt / towel if possible.

CLUB TRAINING SESSIONS

** Monday and Wednesday 7.30pm club runs **

Over the summer period, we will be using the summer club run routes meeting at Ealing Green with a choice of two distances (3.8miles / 6.1k or 4.9miles / 7.8k) taking in Walpole, Lammas, the park across the road from South Ealing tube and Gunnersbury Parks. The short club run route will be the same as 2018. I have decided that, this year, we can risk going around the bottom of Gunnersbury Park for the long club run route (which is more or less the same as the route we used before the works started in Gunnersbury). 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

For the first Wednesday of the month in the summer, the plans are currently:

·        May and August (no official club run)– parkrun handicap

·        June and September (no official club run) - club champs 5k time trial

·        July (internal paths in Gunnersbury may be blocked because of set up for festivals) – we are investigating the possibility of offering a bleep test perhaps alongside club run depending on how many people can be accommodated in the bleep test

** 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!

** Tuesday Track at 7.30pm **

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.

Tuesday sessions at 7.30pm in May and June will be based at Osterley track (120 Wood Lane, Isleworth, TW7 5FF). Each week will be a different session lead by a qualified Eagles run leader. July is a little more varied as follows:

·       2nd, 16th July – Osterley track

·       9th July – no official club session – Blondin Relays

·       23rd July – no official club session – coaching development with Mara

·       30th July – EHM Hills on Park View Road with Mara

Track fee of £3.05 (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. The sessions are likely to revolve around Introduction to the Mile (in Lammas Park), intervals (various locations) and hills (in Hanger Hill Park).

The 10am slot on Thursdays will be a run / walk programme for nine weeks starting on 2 May. 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.

** Ealing Half Marathon **

12 week training plans for Ealing Half Marathon on Sunday 29 September will start on Monday 8 July. More details of Eagles training for this award-winning race will be published before July. For the moment, first-timers may want to put the following dates in their diary:

·       Wednesday 26 June around 8.30pm Coaches Corner – EHM first timers’ workshop

·       Thursday 4 July 11am  Workshop for daytime runners training over the summer

** Improvers **

Improvers is for people who are able to run 5k and want to continue running, in particular for those wanting to increase their distance above 5k and possibly to 10k. Possible targets for Improvers, depending on your current level of endurance are:

·       Ealing Eagles 10k on Saturday 11 May http://www.ealingeagles.com/10k/

·       Dulwich summer league (5miles) on Sunday 2 June

·       Osterley 10k on Saturday 15 June https://osterleypark10k.co.uk/ 

·       Harrow summer league (5miles or 10k tbc) on Sunday 23 June

·       Perivale summer league (5miles) on Sunday 30 June

·       Regents Park summer league (10k) on Sunday 21 July

·       Wedding Day 7k on Friday 26 July (evening race)

·       Battersea summer league (10k) on Sunday 4 August

For more information, please see the article Improvers or the next step after 5k

** 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 1 May at 6.30pm or Thursday 2 May 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 or the next step after 5k

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 aims 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 have been doing some strength work at their 6.30pm Lammas intervals.

·        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, perhaps 5miles and then 10k at the weekend

o   daytime progression using runs around the beginners session on Thursdays at 10am 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 morning (exact arrangements depending on whether or not you want to be involved with beginners) and parkrun.

·        Thursday beginner graduates can also do Mon or Tue 7.30pm, Thu 10am (or thereabouts) and parkrun

·        Evening runners can do Mon 7.30pm, parkrun and ONE of Wed evening (exact arrangements depending on whether or not you want to be involved with beginners) OR Thursday 7.30pm Lammas intervals (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)

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

Possible targets for both daytime and evening Improvers, depending on your current level of endurance are:

·       Ealing Eagles 10k on Saturday 11 May http://www.ealingeagles.com/10k/

·       Dulwich summer league (5miles) on Sunday 2 June

·       Osterley 10k on Saturday 15 June https://osterleypark10k.co.uk/  

·       Harrow summer league (5miles or 10k tbc) on Sunday 23 June

·       Perivale summer league (5miles) on Sunday 30 June

·       Regents Park summer league (10k) on Sunday 21 July

·       Wedding Day 7k on Friday 26 July (evening race)

·       Battersea summer league (10k) on Sunday 4 August

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

Met League 2019 AGM Minutes (by Charlotte Levin)

The XC season is over (*sobs*) and it’s been quite a year for the Eagles. We had the highest ever participation for Met League and I think and hope that many found their love for the sport or overcame hesitations they had before entering. Our Sunday League participation saw a drop compared to previous year but still had a core of dedicated attendees (often also keen on the Dirty Double, with both the leagues on the same weekend).

On Monday, 15th April, Met League held its AGM. The Main Administrator, Jan Bowman, pointed out that it’s the biggest turnout she’s ever seen, most likely much down to the proposals regarding equalising distances that had been put forward. Before we get to the summary of those, some other things to keep in mind for the next season.

League Summary

Not only for the Eagles was this the biggest Met League year ever, the league itself had record participation at Wormwood Scrubs with 293 female runners and 547 male runners. The new declaration system, where captains and team managers add and update the race numbers on a web system had made the overall administration much easier and allowed the results to come out quicker. There were some grumblings about having to get the final details in before 19.30 the same evening or otherwise have the runner’s points disqualified. Some clubs with incredibly high participation numbers feel this pain more than others, however in order to get the results to Athletics Weekly in time, the deadline has to be kept. If you are a runner and want to make your captain happy - please be organised with your race numbers and avoid their Saturday evening panic.

The website will be updated to a new one, exact details or timeline were not given but we can look forward to a new look.

Next season, 2019/2020, the scanning of the juniors’ race numbers will no longer be manual. For the seniors this will still be the case but with the hope of automating even theirs for a near future season. There was a special request to have more females help out with the funnel management. This is specifically for the juniors (but welcomed for the seniors race too) in case there needs special intervention for the girls, eg as they collapse at the end of the finish, or feel ill. In general, more stewards for managing the ropes at the funnel are needed as those helping out now often need to aid with officiating and/or have age catching up with them. More on the volunteering contributions further down.

Race numbers

In previous year, athletes have had the same number throughout the season, even if they have forgotten to bring theirs to the race. However careful captains are, this means that every race there’s an issue with duplicate numbers, as old ones are given out to new runners. To avoid this for next season, a runner who forgets to bring their old number will get a brand new one, and the captain updates their number in the entry. If you (and most of you are) are organised, you can hold on to the same number throughout the season. For the captains, this is also the strongly preferred option as there’s then both more numbers for new runners, but also less time spent on their phones in the pub afterwards.

Proposals

There were several proposals put forward for equalising the distances between men and women. Most clubs, including us, had done some polling internally to gauge what the members though. Several of the clubs had seen a low participation in the polls (we had approx 30 responses, from both genders) and the results had rarely been landslide victories.

The first proposal to be voted on was the one put forward by the League Administration, proposing that senior men and women both run 8km next season, with the intention of reviewing the effects of if at the next AGM. The Administration highlighted that the other proposals, with varying effect on different events, would make the time-tabling highly inconsistent and frequently risk participants missing the start of their race due to continuous change. They are not very keen on making the men’s race shorter for two main reasons: the funnel would need to be expanded to deal with an even higher load than they currently experience (which additionally would require more volunteers as well as complexity) and for the races with a flat finish they were concerned about the speed the runners come in at. To some extent these are already challenges, which would be enhanced if races were shorter and the men were running faster as a result.

This proposal was voted through with 14 votes for and 4 against. The proposal will affect the timetable which will become as follows:

U11 girls 12.25, boys 12.30

U13 girls 12.40, boys 12.45

U15 girls 13.00, boys 13.05

Senior women not before 13.30. men not before 14.35.

With this proposal having gone through, several others were not voted on.

London City put forward the proposal to equalise the veteran ages, which this season have been V35 for women and V40 for men. The IAAF standard is V35 based on medical reasons that the body at that age starts breaking down at, however England Athletics leaves it at the discretion of races to decide what they classify as veteran. With the veteran categories not being given any prices and the league being an amateur one (although competitive), the proposal was voted through.

Divisions One and Two will be expanded to hold 12 teams each, compared to the current 10. This is, to the Administration, much preferred over introducing another another division as that would introduce an administrational challenge much greater than expanding the current ones. As a result, no relegations will happen this season and an additional 2 teams (ie total of 4) will be promoted from Division Three to Division Two. For us, this means that Ealing Eagles B men’s senior will be promoted to Division Two, as well as women’s senior veteran’s B team. The women’s senior B team will definitely be in contention for promotion if our turn out and performance continues like this year. There will be a proposal next season to add some rules that stops C teams from entering Division One.

Harrow Athletics Club’s application to join the league was granted and the fee for guest runners was increased from £4 to £5 (mostly to make it easier to give change). U11 courses are now allowed to be up to 2km instead of the previous 1.5km.

Volunteers

This year, there was a continuous request for the clubs to provide volunteers for the fixtures and this will now be formalised. More volunteers are needed for the various officiating roles (no special qualification required) as well as funnel management. For the coming seasons, club will be expected to provide volunteers and suggestions were made to not only make it more clear what the volunteering roles were but also the time slots for them (in case people wanted to race as well). It’s worth highlighting again the need for more female help around the finishing funnel for the junior races as well as the running the rope back and forth for the men’s races specifically. There will hopefully be a parkrun style “future roster” scheme to allow clubs to sign their people up, which will also help identifying which clubs might not be bringing their straw to the stack.

Final notes

For many of you, the outcome of the votes might not have been what you wanted. If you at the end of the season feel very strongly about it, then please make sure that the captains are aware and raise a motion to change it. We very much hope that our participation levels in the league will not be impacted drastically as we hope that the races bring more to the participants other than just the distance. Especially for those ladies who were very pro the equal distances, we’d like to emphasise that the change will be reverted unless you turn up! We look forward to seeing you all back for Type 1 and Type 2 fun out there, both running and volunteering.


End of Year Reports

Ealing Eagles Running Club – Annual General Meeting (AGM)

(Circulated via weekly newsletter, Facebook and Eagles website)


Date: 30th April 2019

Time: 7:00 p.m.

Venue: To be confirmed.

Committee:

Chair: David Carlin

Coaching: Wei-Hei Kipling

Communications: Sam Royle

Membership: Terena De Abaitua-Hind

Race: Kate Ward

Social: Sonja Knoll

Treasurer: Greg Fernandes-Lawes

Agenda:

Time Item by

7:00 p.m. Welcome Chair
7:05 p.m. Chairman’s report Chair

7:15 p.m. Annual accounts Treasurer

7:25 p.m. Election of committee Chair

7:40 p.m. *Agreement to a second Membership secretary Chair

*Election of 2nd Membership secretary

7:45 p.m. Changing of wording in the Ealing Eagles RC Constitution Chair

*Child Welfare Officer to Designated Safeguarding Officer

7:50 p.m. *Agreement to Ealing Eagles Charitable Trust being the Chair

first charity we support in 2019-2020

*Second charity agreed via members votes and

Committee consideration.

7:55 p.m. Close



 

Chairman's report

It has been an exciting and fast moving 12 months in my role as chair!


At the end of this report there are three items the committee are proposing to the club, on which the club needs a vote of approval. These are;

  • An additional Membership secretary post on the Committee.

  • That we adopt Ealing Eagles Charitable Trust as one of our two charities this year.

  • A change of wording in our club’s Constitution – Child Welfare Officer to Designated Safeguarding Lead.

I’d like to once again thank the outgoing committee from 2017/18 for their help and support to the committee in the changeover of roles and passing on their knowledge and expertise.

Then a big thank you to the current committee for taking up the reins and in Sonja’s case for continuing in post.  Their hard work over the past 12 months has enabled the Ealing Eagles Running Club to run smoothly (no pun it ended!). Please remember all of the committee are ‘volunteers’ and they give their time over the year so we all can run and run and run!


This also leads to a huge thank you for a large number of people who put lots of their own time into the club to ensure our events take place. The following teams, committees and individuals all work extremely hard and have made the following events happen. There are too many individuals to mention and thank, however, as Chair I know their support has been invaluable to both the committee and the club members.


Some examples where club members other than the committee have supported you all to run are;  VLM Mile 23 cheer squad, Green Belt Relay, Welsh Castles Relay, Ealing Eagles 10k, Beginners programmes, Norfolk relay, Richmond Park relay, River relays, Club Championships, Summer League, Cross Country, Socials inc. pub crawls, parties, Birthday quiz, Santa run, Handicap Wednesdays, Club run leaders and tail runners, Grumpy old men runs, track and hill sessions, organising volunteers for external events, Mental Ill Health support, Charity fund raising and not to forget our ‘Kit express’ delivery service. A big thank you to all the club members involved in these activities. My apologies if I have missed any events out!


In order for us all to attend and run in these events there is a growing team of coaches now working (unpaid) to give us all mainly free training sessions and coaching. Yes, we could all go out and run but how easy is it just to turn up and follow a coached planned session. It makes running much easier for us all. Knowing there is a planned session coaxes us out into the sun, rain and wind when we may stay in at home or worse at work. The committee are looking at how we can add further value to the club membership. I believe all members get value for money for their annual subscription.


England Athletics put their costs up a year or so ago which wasn’t passed onto members and there is potentially a new cost to the club from South East Area Athletics (SEAA) who make track events and some other races available to us. There is likely to be a £2 surcharge per member in the near future. So after careful consideration we will be increasing the Annual Subscription from £30 to £35 from 1st April.  The committee have benchmarked the membership fee with other clubs, and this will still make us the cheapest subscription by £10 or more. You will be invoiced by the end of April for 2019-2020 running year. We believe we will be able to hold the annual subscription at this level for the forseeable future.

The committee want to encourage more of our members to take up a coaching badge or two, particularly to support our Junior section, so the committee has decided that from April 1st 2019 we will reimburse 100% of Coaching course fee, once you have completed the course and led or supported the agreed number of coaching sessions. For more information or direction as to what courses you could enrol on, please speak to Wei Hei and we will collate any names for a short meeting or simply direct you to the right course. It would be brilliant if some of our faster runners would consider undertaking these qualifications. Ideally, we would like an additional 10 more coaches, so as the club numbers increase, we can have more coaches available to lead and/or support sessions.

Last year the membership renewals with England Athletics was traumatic as their IT system crashed!  Olivia and then Terena worked exhaustively to get members signed up and registered to run under the EA banner. The club membership continues to grow year by year. We receive regular enquires, most of which transfer into membership, with higher membership requests post Ealing Half Marathon and January ‘three months free’ intake concession.  In January 2019 we met with England Athletics and they have assured us that the membership renewal system will work this year! They are also commissioning a new membership web portal and I’ve asked that Ealing Eagles are involved in the initial consultations, user acceptance testing and their pilot site before it goes live. More on membership at the end of this report.

As we all know, the club has a fast-growing membership base. Feedback from new members is that “EE is a friendly welcoming club”. The welcome at club runs, club socials and our Summer league and cross-country events really do demonstrate the social side of the club. Hills and track are now being seen as great training sessions for all paces and runners and encouragement at these sessions is second to none from both the coaching team and fellow Eagle runners.

To make all of the activities work for us we rely on good and clear communication with you all.  We try to communicate with all members via our weekly newsletter, updating information on the website, Facebook and Twitter. In February we decided to cull all of these mediums to the paid membership of the club only. I make no apologies for any ex-member who hasn’t paid the subscription, however, if you feel you have paid please contact membership@ealingeagles.com and we will research why EA has not confirmed your payment.  The Intranet password on our website will change soon too as many ex-members will have access and should no longer have that right and a recent non running issue has caused us to think about who can access our internal site. The new password will change from ‘EalingFeeling’ to another password which will be communicated in the newsletter and Facebook page soon.

So 2019…what does this mean for the club, our community and the committee?

  1. Club: Most of you know, from kit sales, Ealing Eagles Running Club is 10 years old in October!! We plan a big celebration in the summer - see our events page or weekly newsletter. There are also going to be monthly Social events from May 2019 in addition to the Wednesday socials in the New Inn.

  2. Community: As a club we will no doubt continue to grow in numbers. It is hard but really important we mix at socials and attend Cross Country, Club Champs and Summer League. These can be good opportunities to meet other members and continue our welcoming nature within the club. You don’t need to run every event, unless you’re gunning for a Club Champ medal, but it would be great for as many members could attend as many as they can, accepting family and other commitments are more important, to continue our strong club presence in these events. They are inclusive of all running paces, there are only a few events where a minimum time will be required, so please join in as much as possible…you will enjoy them!

  3. Committee: I have had a good year as chair, in that I have enjoyed attending a great many running events, either running or purely supporting you as club members running in them. We also need to look longer term as we are still a growing membership and we need to ensure all members feel they are part of the club and we are looking after their running needs. Hence ‘Healing Eagles’ was born this year. I hope members who were/are injured have welcomed this Facebook group, but I am aware not all of us use Facebook.

I have enjoyed my year as Chair and wish to stand again for another year. I also asked the committee to all stand again as I’d like a year of stability across the committee.  I am pleased to say all the committee members have expressed a wish to stay on for another year. In saying this, members have a right to nominate themselves for any position on the committee and as a committee we know this.

Committee members only have a one-year term, so each role has to be elected at the AGM.

These roles are:

Committee:

Chair: David Carlin Nominated to stand 2019-20

Coaching: Wei-Hei Kipling Nominated to stand 2019-20

Communications: Sam Royle Nominated to stand 2019-20

Membership: Terena De Abaitua-Hind Nominated to stand 2019-20

Race: Kate Ward Nominated to stand 2019-20

Social: Sonja Knoll Nominated to stand 2019-20

Treasurer: Greg Fernandes-Lawes Nominated to stand 2019-20
 

Although the current committee members have expressed a wish to stay on for another 12 months, I reiterate that this doesn’t exclude any members from nominating themselves for any of the committee roles.  So, if you are interested in any of the positions, please follow the timeline below.

1st April 2019 AGM agenda, together with Chairperson’s report and Financial accounts to date. Followed by a reminder via the newsletter and Facebook up until 5th April 2019.

9th April 2019 Nominations for the Committee places to be sent to membership@ealingeagles.com  By 9th April 2019

(Please supply your name and which role you want to be elected for). If more than one member applies you will be requested to send a short personal statement to  membership@ealingeagles.com on the 12th April 2019.

12th April 2019 Nominations announced. If there are two or more nominations for a role, a personal statement from each nominee will be circulated to inform your vote at the AGM. Only votes at the AGM are accepted. You cannot vote by proxy unless you are 17 years of age!

30th April 2019 AGM – See agenda election.

Members are able to nominate themselves at the AGM, but I would personally prefer the membership to see a transparent election. I feel that it is hard for members at the AGM to make an instant or uninformed decision, so some notice of who wants to be on the Committee and a paragraph about themselves would be welcome.

If you want to speak to me about the roles and expectations and the amount of time you will have to invest in committee activity, please do contact me at chair@ealingeagles.com

After the election of members, the Committee have three proposals for consideration;

  1. We now have c800 members and this will only increase over time. Phil Cairns stepped in last year to support the membership function, initially to process new members as Terena sorted out the EA issues.  As the amount of new membership enquiries has grown it became clear that the Membership secretary role is no longer a one-person job. We would like to propose an additional Membership post on the Committee. I.e. a second Membership secretary. Over the last couple of weeks, we have had 30 applications!

  • Phil Cairns has agreed to be nominated. Again, any club member can nominate themselves for this role. Please adhere to the above guidelines if you want to be nominated for this additional post.

  1. The Committee would like to amend the wording in the Constitution to be in line with most Childcare institutions from Child Welfare Officer to Designated Safeguarding Lead. (Constitution attached)

  2. We currently have two Charities CALM and Shooting Star.  The committee propose we adopt Ealing Eagles Charitable Trust as one of our two charities this year.

Kelvin or Nigel will explain where the Charity is as far as progress and this year’s plan.

(5 minutes). On Facebook and in the weekly email we will be asking for suggestions for our second charity. So please email chair@ealingeagles.com with your suggestions and why you are nominating that particular charity. The committee will review the suggestions and announce the chosen charity at the AGM.

I look forward to seeing as many of you as possible at the AGM on 30th April!!

David Carlin

Chairman, Ealing Eagles Running Club

 

End of year accounts
 Ealing Eagles end of year accounts can be viewed at the following location:
https://drive.google.com/file/d/0B-KIrHcUuOzFOXhzb0xuQ0U1UGFJZWREVkJjNktqc1hEVWJz/view?usp=sharing

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.