All posts by Alastair McGeoch-Williams

Amendment – Virtual Training Plan Week 3/4

To avoid a bottleneck of activities next week, we are issuing a revision to the week 3 and week 4 training plan this month. 

Revised plan:

Week 3 intervals – 3 to 5 reps of 5 mins / 3 mins jog recovery. Looking to increase pace consistently throughout the efforts. 

Week 3 tempo  – 3k effort (preparation for Imber Court next week)

Week 4 intervals – Hill session – find a reasonable gradient and length hill and run as many reps as you can in 30 minutes. Hard effort uphill, slow jog recovery down. Focus on form; driving those arms forwards and lifting the knees high. 

Week 4 tempo VIRTUAL IMBER COURT RELAYS! 3k effort.

**NOTE: Imber Court Relays 3k MUST be run between Tuesday 23rd June and Thursday 25th June in order to score. NO EXCEPTIONS**

Virtual Parkland Relays – Results

Congratulations to all 31 members who took part in the Virtual Parkland Relays last week.  Our club represented over 10% of the overall field.

Official results have now been published here

In the ladies open event, the A team finished 5th and B team came home 7th.

In vets category, our A team finished a very strong 3rd and B team 7th. 

For the men, we had 5 teams in the open category coming home 4th, 13th, 18th, 21st, and 24th.

For the vets, our men finished 3rd, 8th, 9th, and 13th.

Well done to all those who ran and hopefully next year we will return to Richmond Park. 

Virtual League – new format

Welcome to the new 26.2 RRC virtual league schedule. This has been designed to alleviate the pressure and workload on the league organiser and will give us a simple weekly structure, rather like how the club nights were run pre-lockdown. In the same way as before, the sessions have been designed for members to run alone and share their progress with other club runners. There will again be a ladder league format competition to keep you motivated and striving to improve each week. We aim to be inclusive for all, so feel free to take the league as seriously as you wish.

Similarly to the current format, members will be required to submit their sessions each week via an online form, with the results being discussed during the 8:30pm  Wednesday night 26.2 RRC Virtual Club Zoom call.

There will be two scheduled sessions each week; an intervals session and a tempo run. This will provide runners a mix of speed sessions, hill work, and threshold based efforts. There will also be a fun activity planned each month, with more details to follow. 

It goes without saying but for every session I encourage you to build in a gentle 10-15 minute warmup, drills and strides, and end with a warmdown, as well as looking after your muscles and ligaments with a post-run stretch, at the very least focussing on the calves, quads, hamstrings, and ITB. 

The training week will run from Tuesday to Monday.

Week 1 intervals – 8 to 12 reps of 1 minute on / 1 minute off – looking for consistency in distance covered for each effort.

Week 1 tempo – Run for 26.2 minutes (26:12) – based on distance covered.

Week 2 intervals – 4 to 6 reps of 1k/ 50% jog recovery time – looking for consistency in time recorded across each effort.

Week 2 tempo – 5k effort – this will be based on % improvement versus seasons best.

Week 3 intervals – 3 to 5 reps of 5 mins / 3 mins jog recovery. Looking to increase pace consistently throughout the efforts. 

Week 3 tempo  – Adhoc (June = Imber Court Relay, July = Handicap, August = Scavenger hunt).

Week 4 intervals – Hill session – find a reasonable gradient and length hill and run as many reps as you can in 30 minutes. Hard effort uphill, slow jog recovery down. Focus on form; driving those arms forwards and lifting the knees high. 

Week 4 tempo – 10k effort OR another 5k – based on age-grading.

Points are also available for the number of days run on each week (up to a maximum of 5). 

Good luck to everyone taking part and if you have any questions please email website [ at ] 26point2.co [ dot ] uk

Virtual Parkland Relays 10th-14th June 2020

Thames Hare and Hounds have invited our club to take part in the Virtual Parkland Relays. Run 5km on your own, between Wednesday 10th June and Sunday 14th June and submit your Strava/Garmin Connect activity by 19:00 on Sunday 14th June. This event is open to all, and I encourage you to sign-up and take part.

There will be the following competitions

Men’s Open: four per team

Ladies’ Open: three per team

Men’s Veterans: over 40, four per team

Ladies’ Veterans: over 35, three per team

There is no need to pre-determine teams. The organisers will arrange teams based on age-category and results.

Individuals are to register online (free entry) following the link.

Rules:

– Entry must be a single Strava/Garmin Connect activity

– Your route must start and finish at approximately the same location

Activity must taken place between 10th June (00:01) and 14th June (19:00).

Awards Night Winners 2020

 

Club Championship

Championship Men’s Champion Ladies Champion
One Mile Ben Chown Victoria Whelan
One Mile Age-Graded Joseph Gonzalez Andrea Bennett
5km Ben Chown Victoria Whelan
5km Age-Graded Steve Ramek Victoria Whelan
10km Ben Chown Victoria Whelan
10km Age-Graded Steve Ramek Victoria Whelan
10 Mile Ben Chown Victoria Whelan
10 Mile Age-Graded Ben Chown Victoria Whelan
Half Marathon Seniors Ben Chown Victoria Whelan
Half Marathon Vets Paul Donohoe Daisy Street
Half Marathon Super Vet Steve Ramek Steph Harvey
Marathon Seniors Dom Woodbridge Alice Tozer
Marathon Vets Paul Donohoe Carla Cotton
Marathon Super Vet Steve Ramek Maria Higgins

Grand Prix

  Men’s Ladies
  Past the Post Age-Graded Past the Post Age-Graded
1st Ben Chown Steve Ramek Victoria Whelan Victoria Whelan
2nd Paul Donohoe Ben Chown Daisy Street Daisy Street
3rd Steve Ramek Joseph Gonzalez Rike Jones Rike Jones

Discretionary

Award Men’s Ladies
Best Newcomer Ben Chown Claudia Burrough
Most Improved
Dom Woodbridge Steph Harvey

Discretionary Improvement

Paul Donohoe

Laurie Johnston

James Walsh

Reyadh Mallam-Hassam

Alice Pike

Rike Jones

Carla Cotton

Aimee Stopford

Merit Award Paul Keddie
Achievement Award Joseph Gonzalez
President’s Award Peter Tozer
Handicap Competition Chris Dormer

Surrey Cross Country Ever Presents

Men Ladies
Ben Chown – 1st Div 3 Aimee Stopford – 2nd U20 Div 2
Bob Dean – 2nd V65 Div 3 Daisy Street
David Pimm – 2nd V60 Div Jacqueline Chang
Harry Kim Jacqui McDermid
Joe Brewer Jenny Melbourne
Jon Kinsey Maggie Stacey
Matthew Pritchard Vicki Kirk
Max Riley-Gould  
Michael Street  
Paul Keddie(c)  
Robert Pyke  

26.2 RRC Virtual Awards Night

The club committee would like to invite you to the 2020 Virtual Awards Night on Saturday 9th May.

Taking a new format for this year, we will be hosting the awards evening online to enable our club to come together and celebrate the fantastic achievements over the last 12 months. 

Further details on timings and how to join the celebrations online will be released in the coming days. 

We hope to see as many of you as possible at what is set to be a fun night ‘out’ with your running club friends. 

March Handicap Preview

The February handicap saw 33 members complete the two lap course of Berrylands. Laura Humphrey was first across the line (actual 29:25 / recorded 37:55), followed by Ross Lane and Kirsty Lombard. Former Chairman Joe Chang recorded the fastest time on the night (18:15), closely followed by our leading lady, Erica Golland, once again improving on her previous best to finish in a very speedy 18:37.

As the season enters its final stages, Chris Dormer still holds onto his lead (198pts). Graeme Maisey reduced the deficit to 15pts, sitting on (183pts), and Aron Sibley completes the podium positions with another strong run (175pts). Rike Jones (9th) is the leading female (132pts). 

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 or myself 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 the handicap 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 road/pavement users.
  • Last but not least, have fun and enjoy the evening.

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  

January Handicap Preview

The December handicap saw 38 members complete the two lap course of Berrylands. On his fifth handicap appearance, David Coleman set a new PB to be first over the line with an elapsed time of 38:07 (actual: 22:57). Fastest time on the evening went to Ben Chown (16:19), narrowly missing the course record by three seconds. Daisy Street was the quickest female on the night in 21:54.

After six races, Chris Dormer has a comfortable lead at the top of the table, despite missing the August race (143pts), with Graeme Maisey (125pts) and Steve Back (123pts) heading up the chasing pack.

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.
  • With the nights now closing in, 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 🙂