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