Track session

Track Session 7.15 for 7.30pm – 26th February 2020

Next Wednesday is our regular track session, with the exhilaration of running faster than we do in any other training session.

Track sessions provide a focussed speed session that works wonders for improving speeds over all distances.  If you have never done track before, do not be put off; bring some friends of a similar speed to challenge one another.

The track session on Wednesday will be led by James Walsh. It will be differentiated for those running spring half or full marathons and those working towards improving 5k and 10k times. 

For those working towards marathons, its ideal to cover intervals which are longer in length or distance to build speed endurance. Perfect for mid way through your training block! Therefore, we will be covering 800s at 10k effort. 

For those working towards improving their 5k or 10k times we will be covering shorter distance intervals of 200 and 400 with progressive efforts to build speed and increase V02 max. 

The track session will be at the Poole Road athletics track in Ewell.  Otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A 240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane.

Please arrive at the track around 7.15pm to complete a gentle warm up (eg two or three times jogging around the track) and be ready to start the more formal warm up promptly at 7.30pm.  Bring clothing for the warm-up and warm-down.  The entry fee is £2.80.

Please be considerate of other track users; other local running clubs will also be training there that evening.

MEN’S XC MATCH 4 REPORT

Striders of Croydon were the host as all four divisions gathered at traditional venue Lloyd Park for the last of the four Surrey Cross Country league fixtures.
The day was dry and mild but underfoot was gloopy mud and spikes were definitely preferable.

There were 279 runners, 21 from 26.2. Over the four fixtures we had 66 different runners – the most of any club ( Fulham were second with 55) which is fantastic participation. 
We had one “new” runner doing their first XC this season, the esteemed club stalwart Dave Wilson.

Our top three runners were: Ben Chown (28:27, 2nd), Tim Bartholomew (30:50, 8th) and Paul Donohoe (32:48, 24th)

The A team scorers were (6th out of 9 teams):
Ben Chown, Tim Bartholomew, Paul Donohoe, Max Riley-Gould, Dmitry Selemir, Joe Brewer, Mark Cannings, Michael Street, Tom Sellen, Geoff Tookey

The B team scorers were (3rd out of 7 teams):
Harry Kim, Robert Pyke, David Pimm, Graeme Maisey,Jon Kinsey, Paul Keddie, Matthew Pritchard, Ed Rowland,Paul Wallis,Bob Dean

For full results and as all four divisions ran the same course it is interesting to compare your time with the other races.

Overall for the four fixtures Ben won the individual title which is  a brilliant  achievement for him and the club.
David “Chairmen” Pimm was second overall in the V60 category, another great result.

We had 11 runners who ran all four fixtures:
Ben Chown, Bob Dean, David Pimm, Harry Kim, Joe Brewer, Jon Kinsey, Matthew Pritchard, Max Riley-Gould, Michael Street, Paul Keddie, Robert Pyke

Special thanks to:
Ann Bath for providing her normal great selection of cakes and refreshments
Paul Wallis for being the XC chauffeur for much of the season

So that is it for another XC season. See you all in XC for the 2020-21 season.

Cross Country Captain: Paul Keddie

SURREY XC LEAGUE – MATCH 4

A reminder that this Saturday, 8th Feb, is the the fourth and final fixture of the Surrey Cross Country League.

Ladies: Richmond Park, 11:00   race info
Men:     Lloyd Park,           12:00   race info 

On the team front both teams are safe in their divisions.
However, there is all to play for on the individual front!
Ladies: Aimee Stopford U20 is third
Ladies: Maggie Stacey V50 is fifth
Men:    Ben Chown Overall is first
Men:    David Pimm V60 is second

To run you need to have been allocated a bib number: check
Not there and want to run? please contact your XC captain 

Official club kit please and don’t forget your allocated number bib.

Afterwards, post run drinks will be at the Tennis club from 5pm, and if there is interest we will also go for a curry later

XC Captains:
Ladies: Maria Cenalmor / Ann Bath
Men: Paul Keddie
Full Fixture detail including links to Facebooks groups

 

February Handicap Preview

The January handicap saw 46 members complete the two lap course of Berrylands, including 9 first timers. On his debut appearance, Ryan Murphy flew around the course to be first over the line by almost 8 minutes, with an elapsed time of 28:42 (actual: 22:42). The quickest time on the evening went to Joseph Gonzalez (17:23). Alice Tozer was the quickest female on the night in 19:12.

After 7 races, Chris Dormer holds onto his comfortable lead (172pts), with Graeme Maisey (153pts) and Steve Back (151pts) heading up the chasing pack. Rike Jones (13th) is the leading female (107pts). 

For full details of last months’ times, positions and this months start times, see the full handicap database for this season –> here <-

For those of you attending we kindly ask you to note the following:

  • If you are able to volunteer please let Bev know in advance. We are always grateful for an extra pair of hands.
  • Please arrive in good time to register as we will be leaving the club at 7:15pm prompt in order to start at 7:30pm.
  • Be mindful of the residents on The Byeways and keep noise to a minimum.
  • For your own safety please wear a BRIGHT REFLECTIVE TOP to ensure you are visible to other pavement/road users.
  • Last but not least, have fun and enjoy the evening  

Breaking news re track session

Tom Craggs is sick and will not be able to lead our track session this evening.  David Pimm will lead  a reps session much as our previous session with Tom, but without the same degree of expertise!  Meet 7.00pm at Harrier centre as planned.  I will not run, so that I can give you encouragement from trackside.

Southern Cross Country Championships – Race Review

One of the wettest autumns and early winters on record promised to make the Southern Cross Country Championships a challenging affair – and so it proved. But even before getting to Parliament Hill the journey turned out to be almost as arduous as the race itself!

I had decided to drive so I could take the club flag and gazebo, and agreed to give Peter and Dmitry a lift. What a fateful decision that was. The train line going through Surbiton all the way to Clapham Junction was closed for engineering works, and an accident on the A3 meant gridlock around Berrylands and the whole Surbiton area.  Along with further road works en route (they’re springing up everywhere!) a nightmare car journey followed. Some others in the team had their own travel problems and delays: Ben and Dom’s struggle to get to Wimbledon, Geoff having to run to Kingston – both also traffic induced. Not ideal pre race preparation!

Over two and a half hours later, I dropped off Peter and Dmitry as soon as we arrived and they just about managed to scramble to the start line on time, as fortunately did the rest of the team. I had to find a parking space which meant I started 5 minutes late. I could see the mass of runners sprinting up the iconic hill from the bandstand where I was frantically trying to get my spikes on and pin my bib number to my chest. The gazebo stayed in the car due to lack of time – so much for that idea!

To the race itself. The course was yet again short, as almost always seems to be the case with SEAA events these days: A mere 13.7km versus the official 15km. What it lost in terms of distance it more than made up for in terms of difficulty. The wet weather, the earlier 10 or so races and the 1,172 senior male finishers (over 1,800 had entered!) combined to create the mother of all quagmires. A veritable kaleidoscope of mud textures and thicknesses (ankle deep in many places), pools of water, and array of squelching sounds (I swear I played the tune of “mud mud glorious mud”) meant that anyone wearing trail shoes or anything less than 12mm spikes could forget running and just take up rehearsing for the next series of Skating on Ice. The mud was so bad it took my shoe off three times, adding to the 5 minutes I lost at the start. The surface condition coupled with the 350 metres of elevation gain created one of the stiffest running tests going.

Ben wisely bought a pair of spikes for the occasion, which seemed like a good idea until they proceeded to tear up his feet in huge blisters and forcing him to drop out after the first lap (5k). Ed continued his unlucky run (pardon the pun) on Parliament Hill with another injury. Happily most others held together to finish the race enabling us to complete a scoring team.

We finished in 71st position (same as last year) out of 81 scoring teams, and scored a mere 63 points less than the  Stragglers who finished 69th. We had a stronger team this year than last but just loads of bad luck!

A total of 158 teams took part – 77 of which didn’t have enough finishers to score.

Paul put in a sterling performance turning in a decent time and finishing a very creditable 408th.

The team finishing order was as follows:

408th: Paul Donohoe (1:01:15)
589th: Dominic Woodbridge (1:04:51)
703rd: Dmitry Selemir (1:07:13)
778th: Joseph Gonzalez (1:09:13)
896th: Geoff Tookey (1:12:55)
945th: Joe Chang (1:14:39)

DNF: Ben Chown, Ed Francis and Peter Grecian.

Well done to the entire team for braving a very tough course indeed. We can’t wait for next year’s event, and hope we’ll be able to tempt some of you to join us and take on the challenge.

 

EA Coaching next Wednesday 7.00pm 29 January

The third of our four coaching sessions with England National coach Tom Craggs is 7.00pm next Wednesday 29 January.

As previously, the location is at the Poole Road athletics track in Ewell.  If you have not been to the last two, please still feel free to come along.

The focus of this training is on practical sessions and advice with 3 (now 4!) organised sessions focused towards developing Half/Marathon fitness and each sees us completing a running specific warm up, main session and cool down. The sessions are opportunities to experience different types of training sessions, warm up and cool downs but also give an informal opportunity for Q&As and sharing of training advice and ideas.

The final session with Tom will be 18 March at the Poole Road track.

The Poole Road athletics track in Ewell is otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane.

Please arrive at the track at 7.00 pm ready to start. Tom will lead the warm up so there is no need to warm up in advance of the session. Bring clothing for the warm-up and warm-down and for during the Q & A session at the end of training session. The entry fee is £2.80.

Please be considerate of other track users; other local running clubs will also be training there that evening.

Strength conditioning for injury prevention and running performance

Nathan Bell of ‘Higher Level Performance’ who operates at the Surbiton Rackets & Fitness Club has kindly offered to provide a 20 minute presentation for 26.2 runners on strength and conditioning training to reduce the incidence of injuries and improve running performance.

This will take place in the far end of the bar at the SR&FC at 8.15pm on Monday 27 January and is open to all 26.2 members.

He is also running free taster session Monday 20 January and Friday 24 January 12.30-1.30pm at SR&FC.  To sign up contact nathanbell [ at ] higherlevelperformace.co [ dot ] uk.

Surbiton's friendly running club. Open to runners of all standards, fast or slow. We participate in local races of all distances.