England Athletics Coached Sessions

The club has been lucky enough to secure three coached sessions with a leading England Athletics Coach. Tom Craggs is an England National Team coach and coaches a number of Great Britain elite athletes including Tracy Barlow – winner of the recent Richmond Half marathon.

Tom will be leading three sessions with the club over the coming months. These sessions will be designed to assist those looking to increase their speed at or build up to the longer distances and will be particularly useful for those targeting a spring marathon or half marathon – although all are welcome. The sessions will take place on the following dates (at 7pm)

  • 27th November (at the Harrier Centre/ Pool Road Track)
  • 11th December (at the club)
  • 29th January (at the track)

The sessions are free of charge and an excellent perk of our EA membership. You’ll just need to pay your track entry fee as usual for the November and January sessions.

A sign-up is available here:

>>> EA Coached Sessions Sign-up <<<

Please do register your interest so we know how many people to expect. Tom will be circulating an information sheet in advance of the sessions but if you have any questions in the mean time please contact Laura Hooke

SEAA Southern Road Relays 2019 – Results

The weather forecasts had for days been predicting thunderstorms and heavy rain on the day of the SEAA Road Running Relays, but in the end it turned out to be a fine day for three 26.2 RRC teams taking part in this high quality event featuring many of the best runners in the South of England.  A little drizzle but nothing that dampened the spirits, or performances.

A fourteen strong contingent descended on the Crystal Palace National Sports Centre to do the burple shirts proud. The three teams that took part were:

Senior Women: 1. Victoria Whelan; 2. Jacqueline Chang; 3. Megan Lewis; 4. Laura Hooke

Senior Men: 1. Ben Chown; 2. Anthony Whelan;  3. James Scanlon; 4. Dmitry Selemir; 5. Tim Bartholomew; 6. Chris Hutchinson

Vet Men: 1. Steve Nicholls; 2.Joe Chang; 3. David Maher; 4. Harry Kim

The cherry on the cake was finishing on top of our local rivals and mob match adversaries The Stragglers in both the Senior Women and Vet Men categories.  They didn’t field a Senior Men’s team alas.

Full results available from the SEAA website at the following link:

http://www.seaa.org.uk/index.php/events/road-running

 

 

 

 

Track Session 7.15 for 7.30pm Wednesday 25 September 2019

Next Wednesday is our regular track session.  This is the final of four interval sessions focussing on improving our 5k times (see post of 22 August).  We will be running 1,2 and 3 minute intervals followed by 1,2 and 3 minutes recovery respectively, and then repeating this sequence for a total of three times (ie:1,2,3,1,2,3,1,2,3 minutes for a total of 18 minutes in the ‘red zone’).  I plan to be blowing a whistle to indicate when reps start and finish.

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 you to challenge one another.  Come and see whether you enjoy the thrill of running faster than we do at any other time in our training!

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.

AUTUMN GRAND PRIX

GP4 – Northala Fields parkrun (Saturday 21st September)
We travel to Northala Fields parkrun this Saturday for the 4th race in the 2019/20 grand prix series. The course is a single 5km lap with free parking and café. All members are absolutely welcome to participate, a couple of important points to note:

1) Don’t forget you barcode.
2) Please ensure that you have 26.2 RRC listed as your running club under your parkrun profile. You can check this here: www.parkrun.com/signin.
3) Club colours (blue top with red and white stripe) must be worn. If you don’t have a club top you we can still include you in the results so long as you have one on order – please let Michael or Steve know.

The volunteer roster for Saturday is looking a little bleak. For those not running please do consider volunteering at the event. Visit www.parkrun.org.uk/northalafields/futureroster to find out more.

GP5 – Surrey League XC (Saturday 12th October)
Start times now confirmed; ladies 1pm @ Priory Park, men’s 3pm @ Richmond Park.

GP6 – River Thames Half (Sunday 27th October)
Entries remain open, no on the day entries allowed.

New dates…

GP7 – RonHill Surrey Classic – Stage 2 (Sunday 3rd November)
Nonsuch park 10km, a lovely local run for lovely local people.

GP8 – The Hogs Back Road Race (Sunday 8th December)
11.4km road race around the Loseley Estate and over the Hogs Back in Surrey, which has been held for 58 years. A club favourite, free beer (probably).

Full details of the GP events including how to enter, discount codes (you must be logged in to view these) and the updated GP tables can be found on the GP pages.

SURREY CROSS COUNTRY LEAGUE – 2019/20

The start of a new cross country season is fast approaching with the first of four fixtures being on Saturday, 12 October.
The Ladies are at Priory Park, Reigate and the Men at Richmond Park. The first fixture is also Grand Prix Event 5.

The cross country events are a highlight of the club’s running calendar as they are a great opportunity to get out and run with other club members as a team.

All members are encouraged to take part in the Surrey XC league.
We welcome runners of all standards to these events

The events are free for 26.2 members but we do need to register  runners beforehand so please let us know if are interested.

Full fixture list:  https://www.26point2.co.uk/cross-country/

Surrey XC League contacts: 
Men:     Paul Keddie                 Men’s facebook group
Ladies: Maria Cenalmor       Ladies’ facebook group

 

September Handicap Preview

The August handicap may have been lighter on numbers (41) but there were no shortages of showstoppers. In her sixth handicap appearance, Alice Pike set a huge PB to be first over the line with an elapsed time of 36:43 (actual: 23:03). Ben Chown stormed around to set a course record time (new course) of 16:16. Alice Tozer was back in town and capitalised on her recent top form to set a new female course record time on the revised route finishing in 18:26. 

After two races, James Scanlon holds a slim lead (68pts) over Kristen Edwards (67pts). Harry Kim (52pts) is currently in bronze position.

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 Danny 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 🙂 

London Marathon Ballot – August update

For those of you dreaming of a place in the 2020 London Marathon and are unfortunate enough to be rejected in the public ballot due to be drawn in October, one of the perks of being part of a running club is that we are entitled to 2 free places each year. The club ballot is held at Christmas party.

click -> here <- for the updated tables.

To be eligible for the ballot, you must be a continuous paid up member since 1st February 2019 and complete the minimum 8 qualifying races. For a  reminder of the ballot rules, please read the following link -> here <-

Improving your 5k times

Our next club Grand Prix event (5k) will be held at a Parkrun (Northala Fields on 21 September) and is open to any club member registered with Parkrun.  With this in mind, Captain Ali initiated an intervals programme two weeks ago and we will use next week’s track session (see below) to take this to the next stage.  If you get the chance before then, have a go on your own at some one minute hard, one minute recovery running (say 10 of these).  At the track session we will move this on to two minutes hard, two minutes recovery.  There is a third stage that we will aim to fit in before Northala, but view Northala as a staging post towards some great improvements in your 5k times.

The various intervals sessions that the club organises each month (hills, track and intervals) are all designed to improve speeds.  As well as the obvious benefit of getting your body used to moving at a faster pace, there is some science behind this (which is entirely beyond me):  intervals training is generally reckoned to be one of the best ways to increase your VO2 max, which is the amount of Oxygen that your cardiovascular system is capable of delivering to your muscles.  It also likely that intervals training increases your lactate threshold: the maximum amount of ‘waste’ (lactic acid) created by your muscles that your body is capable of dealing with.  You can see why these improvements might be good for your speed. 

The idea of intervals is that shorter amounts of time are spent pushing these limits by running in the ‘red zone’ (ie very challenging effort levels, certainly faster than you can chat at).  You then give your body a chance to recover before repeating the effort.

But forget the science and do join us in the programme.

Track Session 7.15 for 7.30pm Wednesday 28 August 2019

Next Wednesday is our regular track session.  Focussing on improving our 5k times (see post above), we will be running 6x2minute intervals each followed by 2 minutes recovery.  I plan to be blowing a whistle to indicate when reps start and finish.

 If you have never done track before, do not be put off; bring some friends of a similar speed to you to challenge one another.  Come and see whether you enjoy the thrill of running faster than we do at any other time in our training!

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 and water in the likely heat.  The entry fee is £2.80.

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

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