News & Events

A message from Eliot

When Paul and I ran the solstice slog, one of the things that came up in conversation was the benefit of keeping a training log. Recent events had just reminded me how valuable a training log can be so it seemed like a good time to share a few thoughts on why they are worth the effort.

I'd never been one for diary keeping so a training log was not something that came naturally to me but soon after I started running regularly, the idea of tracking my progress appealed. For the first few years, I kept a hand written training log but then later after buying a Garmin watch, I started uploading the watch data to the Garmin site and began to use that as my log and then more recently I have also started uploading my runs to the Dailymile site so that I can share sessions with clubmates.

I would urge anyone who doesn't currently keep a training log to consider starting one in the new year. It can be as brief or thorough as you want to make it. Some people like to log everything they feel important, from how well they slept to what they ate that day. Others just stick to the good stuff like distance, pace, route etc. Thanks to my Garmin data, I also have my mile splits, elevation loss and gain, calories burnt and heart rate data. If you are someone who likes analysing your performances this sort of information is great to have.

A training log can however give so much more than just raw data. A perfect example of this was recently when it enabled me to isolate the cause of an injury and hopefully prevent me making the same mistake in future training. One of the things I always try and do in my log is record any niggles or aches that seem noteworthy. Most of the injuries we get as runners are overuse injuries that build up over time and it can take weeks or even months for an injury to fully surface so it can be very useful to look back through your notes and see where problems started and maybe even isolate a possible cause which could be anything from too much speedwork to a new pair of trainers.

It doesn't matter if you run twice a week or every day, 10 miles a week or 50, a training log can be a great tool for everyone. As a final thought, Dailymile is a great way to keep a training log and track the progress of clubmates at the same time, it's great to see when friends have really challenged themselves on a particular session or bagged themselves a new PB. Go on... if you aren't already.... start logging those runs!

Beckton Parkrun

Saturday will be Celine's first stint as Run Director at Beckton. She would welcome as many members as possible to come and support by volunteering or running. FYI on December the 29th you will get a medal and nibbles, so come along and have a fun morning's jog.

Happy Xmas to ALL

Have a great Xmas and New Year [if we don't see you before]

We hope to see lots of you soon, to help you achieve your running aims in 2013. We especially would love to see faces that haven't been around for a while. Don't leave it too late to hit your goals :-)

Coaches say

FYI the next block of Marathon training is 14 fast [Dec 30th], 16 slow, 14 hills, 18 slow, 10 recovery [27 Jan] - so if you are training for a Spring marathon and aren't pushing up your miles you will very quickly start to struggle. Your mileage after Xmas should be around 30 miles a week. You can use these details for the Jantastic challenge.

Congratulations this week to

Allyson on her farthest run to date.

Xmas is nearly here

Well done to those that came for the club Handicap run on Thurs. [Winners will be announced in the New Year]

We hope to see as many of you as possible this Sat at Parkun [esp Wanstead Flats - wear a santa hat]

Sunday will be a 9am only social run of 4 or 8 miles. Please wear your purple for a photo to go with an England Athletics article. FYI Eliot and Paul will be running from dawn till dusk [attempting anyway; 8:05am till 3:55pm] around this loop, so if you can't make 9am, we'd love to see you at some time during the day. We aim to be at NLC roughly every 40-45 mins from 9am [07940836699 for our current whereabouts]

We'd really love to see you join us for this challenge for Jan-Mar, so please sign up THIS WEEK as we don't have a full team currently! If you are training for a Spring Half or Marathon you have much to gain and nothing to lose by joining this challenge, so please do so asap.

Marathon Workshop

I have asked for 6 places for EERR ... Marathoners - who's interested?

19th Jan.13 Marathon workshop
Venue: EPACC, St Mary’s University College, Twickenham, London
Speaker/s:
Mick Woods (International Coach)
Martin McCarthy (2h 11 for the marathon)
Olympian Mara Yamauchi
Dr Charles Pedlar (EPACC physiologist)

Time: Timetable for the day is as follows:
9.45am Meet in Lecture Room G7
10.15am Training session for athletes of all levels at Lensbury Sports Ground (1 mile from St Mary’s) led by International Coach, Mick Woods, and Martin McCarthy (2h 11 for the marathon)
12.00pm Lunch
1.00pm Presentation from Olympian, Mara Yamauchi and Dr Charles Pedlar (EPACC physiologist) on Mara’s career and coaching tips for training and race tactics. This will also include mental preparation, nutrition, rest and recovery.
2.30pm Close

Congratulations this week to

Herbie and Keeley who completed their longest runs to date at 16 miles.

Race Results + runs

A reminder:

If you take part in a race [other than a parkrun] please let Rod know rod@eerr.org.uk and please let a leader know if you complete your longest run to date during club sessions. We really want to share your achievements with everyone. Also if you have any news you would like to see on the club website please let me know asap paul@eerr.org.uk

Also PLEASE fill in your race details on the clubhouse noticeboard.

Two Announcements

If you felt able please vote for AW [this is Eliot's Brother] trying for a sub 3 hour marathon next year.

There is also now to be a Half Marathon attached to Tessa Sanderson's 10K on Apr 14th 2013, so this might prove a good choice for those only doing a Half this Spring or those wanting a warm up for May Marathons. We are seeing if the organisers would like pacers for the event as we provided for the 10K last year, so don't enter straight away [you have till the end of December to enter to get early bird rate].

Congratulations this week to

TJ, Liz, Louise for joining those that have completed a '100 miles in a month' challenge. Paul for completing 'Movember Milo Miles' with 500+ miles for November. Rudi, Herbie/Alistair and Sarjit for running their longest ever runs this Sunday with 16.8, 14 and 8 miles respectively, and Fola for her longest run in years at 14 miles.

Beckton Parkrun

Saturday will be Louise's first stint as Run Director at Beckton. She would welcome as many members as possible to come and support by volunteering or running. FYI December the 22nd will be a Silly Santa themed run, so come along with your Xmas hats and have a fun morning's jog.

Spring Races

If you were wanting to enter Silverstone Half - Bad Luck - you left it too late. It is now full. You could try for a charity place.

Suggested as an alternative is Roding Half Marathon which is the same date, March 3rd - which has some members already entered.

PLEASE fill in your race details on the clubhouse noticeboard.

There is also now to be a Half Marathon attached to Tessa Sanderson's 10K on Apr 14th 2013, so this might prove a good choice for those only doing Half this Spring or those wanting a warm up for May Marathons. We are seeing if the organisers would like pacers for the event as we provided for the 10K last year, so don't enter straight away [you have till the end of December to enter to get early bird rate].

Socials

Dear All,
As of today 25/11/12 I have only received 17/35 orders and the deadline was set for today. I really do need everyone's cooperation if the planning of this event is to go smoothly. There is also one member who has not yet paid his deposit, you know who you are. If I do not hear from you by tomorrow evening, I will assume you do not want to go and I will be opening your place out to the reserved members.

Remember, the deadline for the balance is the 9th Dec, PLEASE do not leave me in the position of having to chase you or worse still being out of pocket as the outstanding balance will be due regardless of your attendance.

Thanking you all in advance for your cooperation. Best wishes Nuvit [Social Secretary]

Note if you are interested in attending the Pigs Ear Beerfest your £4 is needed this week [refundable if 12 or more attenders] the date is Friday the 7th of December.

Movember Challenge

Paul is last man standing in the Movember challenge of running the same miles [or more] each day as the date, and now finding it a little tough. Having had the company of members Herbie, Louise, Natalie, Liz, PeterG this week for parts of various runs he is keen to have even more company next week [if he gets there] for the Marathon and above distances 26 27 28 29 30 Monday to Friday outside of club runs. Particularly morning runs of 5 to 8 miles. If anyone is interested email paul@eerr.org.uk

Club Beer Social Friday evening 7th December

Invitation [12 visitors will secure free entry - save £4]
please reply asap to paul@eerr.org.uk if you'd like to come ...

Pigs Ear 2012 December: 4-8 (Tue-Sat):
http://www.pigsear.org.uk/festivals.htm#Festivals
Beer & Cider Festival, Round Chapel, Powerscroft Road, Hackney E5 0PU.
Magnificent English Heritage-restored venue with seated Gallery area.Easy access by 8 buses and 2 Rail lines. 200-plus beers. Unique Festival Brews. East.London Bar celebrating 9 excitingly new local Micros. Renowned cider, bottled + foreign beer bars. Food Stalls.Open: Tue-Thu Noon-10.30pm; Fri-Sat Noon-11pm.Entrance: CAMRA Members £2, Non-Members £4. Group Visit (12plus) and Entry is free.

Training week starting 12th November 2012

[Half M / Marathon runners this is a RECOVERY week apart from Sat ]

Tues - slightly different session [if you know anyone that would like to come for their first time they will get the session for FREE] There will be 3 stations: Core strength routine example, Running form workshop, Shuttle run/bleep test. Runners attending will be split into 3 groups based on current speed [just to help with admin of evening as lots to fit in] Coaching Bisi/David/Paul

Thur - 7 at 7 route will be a magical mystery tour steady paced slow run 7 miles only. Leading Paul.
PLEASE PLEASE everyone remember your HIGH VIZ as we will be running along more pedestrian'd roads. Starts sharp at 7:05pm

Sat - We would like to see as many members as possible coming and running the Wanstead Flats Parkrun on Sat morning. This is a chance to try out your 5K prowess, is a lot of fun, and helps support EERR representation at the event.

Sun - ONLY 9am start time this week. ALL runners will be together at a slow pace for 10 miles [shorter 6 miles if needed]. It is advised that all those that perhaps run to NLC for the session normally, to come via transport otherwise the benefit of the recovery run becomes meaningless. This is especially important as we go forward.

From Mon 19th we are really into Half and Marathon training proper
FYI Sunday long run training till the end of 2012 will progress like this:
18/Nov 10 [recovery week], 25/Nov 12 ['fast' week], 02/Dec 14 [hills], 09/Dec 12, 16/Dec 16 [long], 23/Dec 8 [recovery week], 30/Dec 14

We will still be supporting shorter runs on Sunday, but for any aiming for longer than 10K races in Spring 2013 you need to get in the zone this coming 5 week block [you will see the first 16 mile run before Xmas [for marathoners] and from the New Year distances swiftly climb 16, 12, 18, etc, [for marathoners] so you MUST be ready!

Kit reminder

For newer members requiring their club T-shirt or those needing a new/extra one or a club vest, DavidE is the man to contact. david@eerr.org.uk

Reminder that you NEED a watch for Tues track speedwork and NEED High Viz for road running on Thurs. [if you would like a cheap as chips Hong Kong stopwatch for £2 let us know and we will order some - many members have already or indeed a £2 High Viz vest]

I have a small number of LED flashing light Ron Hill armbands for £1 [normal retail price £6-£9] ask me Thurs [yellow or pink].

Reminder: all members on showing their EA race license get 10% off purchases at Sweatshop. There are currently offers of £25 and £50 money off vouchers when you spend over £50 or £100 respectively [why not club together and purchase at the same time to get the vouchers?] If you still have a Sweatshop £5 off voucher you can get some Ron Hill thermalite gloves for a £5 ...

You can get 15% off till the end of November at www.sportsshoes.com with the code ACX1510 [and 10% off after until Dec 21st.]

We could get some Santa Suits for £4 each [if 24 members wanted them?] or hats for 50p each [no limit on numbers].

If there is any other piece of kit you are interested in, then please just make your request known and we'll see what we can do - as always cheaper to buy for several then for one [in the past we have clubbed together to buy gel ice packs, high viz bibs, watches, etc - all at cost price to members] Also if you ever learn of any offers, please pass the info on.

Marathon places draw

The Club Marathon places draw will be after training this coming Tues Nov 6th.
Hopefully those not successful will enter the Halstead and Essex Marathon, May 12th instead [CLUB OUTING]

Reminder to those that are successful in the draw but not attending club training OR showing they are doing the equivalent by logging on Dailymile.com you are liable to lose your place come January! You have been warned! The club place is a prize not a random gift ...

Entered into the draw for the VLM 2013 are:
Simon, Rolston, Celine, Kenny, Eliot, Natalie, Nuno, DavidS, Neil, Allison, PeterG, Lennox, Danis.

Nov 1st [Movember] is here

Congratulations to those that successfully completed the October dailymile challenge to 'Run 4 marathons before Halloween' i.e. 105 miles in Oct, particularly Natalie and Yolande. Please DO join us at www.dailymile.com if you haven't already. Remember you can only log miles AFTER joining a challenge, not retrospectively, so don't leave too long if you're going to join this month's challenge/s! There are two challenges for November:

The really, really tough 'Movember Milo Miles'
And the slightly easier 'Run 100 miles in November'

Coaches suggest that anyone wanting Half/Marathon in the Spring needs to be working at around this level going forward. FYI club runs are roughly 4 miles, 7 miles, 12 miles, so are at this level as a minimum i.e. 23 miles a week.

In case you don't know November / Movember is a time to raise £ / awareness of Prostate Cancer. One way of doing this is through the growing / wearing of mo's / tashes. FYI Allison has offered a prize [currently unknown] for the best moustache grown in November [male or female presumably] and Coach Paul with be wearing a different inked on tash design for each club run of the month.

Spring Races / club outings

Please inform me / or sign on sheet in club house on Tues if you are entered/interested in either/both Silverstone Half March 2013 / H&E marathon May 2013 as it would be great if these could be our aim for points for club races early next year. Please do not enter if you have already/are planning other races within 2 weeks of these before or after [much longer for the marathon obviously]

Last chance / reminder!
IF you wish to be entered into the club's London Marathon place draw you MUST show me your rejection letter this coming week! [i.e. before Nov 1st 2012]

Paul - Race Secretary

Sunday News 21st October 2012

Great to know/see so many members running this Sunday morning and Congrats to Rishaar, Simon, Nuvit, PeterG getting around Amsterdam marathon.

FYI it appears that Sundays at 11am the West Ham Park 5K has restarted, so if anyone is after a shorter Sunday run this is an excellent place to meet up with fellow EERR. Likewise the 5K parkruns at Beckton and Wanstead Flats on Sat 9am every week.

Congratulations

To Andre, the latest member to qualify as a club leader [LiRF], joining Bisi, Paul, DavidE, PeterG. Phill, Cheryl, Liz, Allison, Nuvit, Lisa, Sybil, Gbenga.

London Marathon places

This is a reminder that if you wish to be entered into the club draw for a place you MUST produce a rejection slip - so please don't lose them! Also remember we expect that anyone entering the draw is attending regularly on Sunday AMs for club runs or able to prove they are doing the equivalent!

FYI the London Marathon procedure has been changed this year. They have brought things forward by weeks. Everything now has to be processed by Nov 16 [instead of by Jan 2013]. So the club will be holding it's draw for places a month earlier than in the past, on November 6th rather than at the Xmas Social as per usual. We need to see your rejection forms and know you wish to enter the draw by training on Nov 1st at the latest.

So far expressed interest: Kenny, Simon, Louise, Nuno, Celine, Natalie,