So long to 2012.
Lovely to see nearly 20 runners out for the 'semi-official' club run on Sunday [last of the year] especially those returning after some time away. Some of us will be going to Ilford on New Year's Day for a recovery 5K, so hope to see some of you there. Else the first official club run of 2013 will be Thur 3rd [the usual 7 at 7, but with a post-holiday easier 4 miler for those that require it]. Wishing everyone the best in their aims for 2013; personal, professional and sporting. We welcome seeing you again soonest.
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!
Suggestions welcomed for a change to the straplines "Improve your fitness / join a running team"
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.
We'd still like to see more members joining us for 2013 on www.dailymile.com
There is also a fantastic way to stay motivated for those Spring Half/Marathons. Please think about joining us for Jantastic. We hope as many as possible from the club will sign up for the EERR team for this challenge starting Jan 1st! and running [groan] for 3 months. [This challenge could be part of the janathon challenge to run every day in January - can be just 1 mile per day on non club days - if you are considering that?]
Jantastic = January + February + March.
January (Jantastic) = How may runs will you do. Set the number of times per week you are going to run and log them.
February (Febulous) = January + How far will your long runs be? Set the distances of your longest runs.
March (Marchvellous) = January + February + How fast will you run? Set your race targets.
More info here. [When you participate in/complete Jantastic it's possible to win some brilliant prizes.]
For your info [to fill in details] here is the long run distances for club runs Feb / Mar for May Marathoners: 18 16 20 14 / 16 20 16 22
And here is the long run distances for club runs Feb / Mar for Apr (or May) Half Marathoners [ie a 2nd Spring Half]: 12 16 12 14 / 16 12 16 12
In March you obviously replace a long run with your race distance [for most this will be the first week Roding/Silverstone so simply replace the first 16 with 13]
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 :-)
Paul 41 miles. Eliot 34 miles. Looking forward to more company next year.
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.
Please use the club FB page to arrange informal runs.
Beckton parkrun on Dec 29th Medals for all [and nibbles]
There will be paced runs on Dec 30th at 8am [the fast long run of the month]
14 miles at 7.45 pace lead by Paul - ONLY if enough takers
14 miles 8.45 pace lead by PeterG
14 miles 9.45 pace lead by Cheryl
5 miles slower lead by Liz that will then join NLC 9am shorter group for a further slow 6-9 miles [so you can do a slow 5 miles at 8am or a slow 6-9 miles at 9am or both for up to 14 miles].
Valentine's parkrun, Ilford at 10am on Jan 1st.
The next official club runs in the New Year will be 7at7 on jan 3rd and 16 mile Sun run on the 6th.
Allyson on her farthest run to date.
Dear All, I do hope you all enjoyed our meal out on Saturday evening, even though the service was exceptionally slow. Clearly they are not experienced at catering for a large group. Last year the service was very good but at a cost of £32 a head + drinks. Something we might want to think about for next year.
Also, after the meal some of use went for a drink and dance which was lots of fun [photos to follow]. For next year, I'm suggesting we look out for some where we can eat and that has a dance floor. Any suggestions are welcomed.
Moussa: You were greatly missed but no worries as I will be arranging another get together early next year.
Wishing you all a great winter break. Best wishes, Nuvit [Social Secretary]
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.
Wanted 3 pacers for April 14th The Tessa Sanderson 10K and new Half Marathon [50mins 10K. 1:45 Half PeterG, 2 hours Half, 2:15 Half] Else please enter asap to get early bird reduced rate East End Road Runners
Sports Direct East Ham liquidation sale [inc jogging bottoms from £5 / 10 pairs of sports socks from £5 / running shoes from £25]
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
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)
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.
Tues track - Fun session with Andre leading
Thur 20th is the club handicap run at Dockside at 7.20pm [approx 4 miles] members can meet at NLC at 7pm and run down Prince Regent Lane together or meet at Dockside. This is the LAST official club run of the year.
We would love to see as many members as possible coming to Wanstead Flats Parkrun in Santa Hats on the 22nd for the Xmas run. There will be a run on Sun 23 at 9am for 4 or 8 miles only all together as a slow social run
[day after Xmas meal]. Paul and Eliot will also be attempting the Solstice Slog [running dawn till dusk, 8 hours] so company at any other time of the day is welcomed [07940836699 for whereabouts].
Xmas week unofficial runs only [arrange through FB or Dailymile] Some will be going to Barking for the Parkrun on Xmas Day. We would love to see as many members as possible coming to Beckton Parkrun on the 29th for the new year run. Sun 30th Dec 14 miles BOTH groups at 8am paces 9.35 and 10.35. Some will be going to Valentine's Park for the Parkrun on New Year's Day.
Herbie and Keeley who completed their longest runs to date at 16 miles.
I have a pair of tickets for the BBC Sports personality of the year at the Excel this Sunday 16th Dec. They were originally £54 each they are going for £80 the pair, first to shout will get them ... firstname.lastname@example.org
If you take part in a race [other than a parkrun] please let Rod know email@example.com 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 firstname.lastname@example.org
Also PLEASE fill in your race details on the clubhouse noticeboard.
We'd really love to see you in the next 2 weeks if we haven't for some time.
Tues Track session 7pm.
Thurs 7at7 route Britannia Village - Leaders peter and nuvit
Sun 16 miler BOTH groups at 8am paces 9.45 and 10.45 [remember this must be within your comfortable conversation pace] and a short group at 9am 6-8 miles. PLEASE let email@example.com know if you are coming and want the shorter group [we are organising this especially for members benefit so DO turn up if you say you will] else there will be no shorter group going forward.
Thur 20th is the club handicap run at Dockside at 7.20pm [approx 4 miles]. Members can meet at NLC at 7pm and run down Prince Regent Lane together or meet at Dockside - route as per website [suggested drinks in the bar after for those that want] This the LAST official club run of the year.
We would love to see as many members as possible coming to Wanstead Flats Parkrun in Santa Hats on the 22nd for the Xmas run [nibbles]. Sun 23 9am 6-8 miles only all together as a slow social run [day after Xmas meal].
Xmas week unofficial runs only
We would love to see as many members as possible coming to Beckton Parkrun on the 29th for the new year run. Some will also be going to Valentine's Park on New Year's Day for the extra Parkrun.
Sun 30th Dec 14 miles 'paced runs' BOTH groups at 8am paces 9.35 and 10.35. Also a shorter group at 9am.
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].
Tues - 1200M repeats. Timed so don't forget your watches! Coaching Bisi.
Thur - 7 at 7 route will be Footbridges. Leading will be Andre.
PLEASE PLEASE everyone remember your HIGH VIZ. Starts sharp at 7:05pm
Sun - 8am and 9am groups will both be doing 12 miles with hills [please ask if unsure which group to join] route Shooters Hill. Leading will be Paul and PeterG resp. There will also be a shorter [8 mile run] for those wanting it at 9am which will also incorporate an incline.
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.
A reminder that this Friday 7th December is the Pig's Ear Beer Festival in Hackney. Next Sunday 9th is the deadline for paying the balance for the club meal to Social Secretary Nuvit. Next Sunday is also the Greenwich Santa 10K race if you are interested there are probably still places - and you get a free Santa suit as part of your entry fee. Thur 20th December is the club Xmas handicap run [with drinks after if anyone is interested?] and also the last official club run of the year [there will still be runs between/inc Sunday 23rd and Thur 3rd Jan 2013, but 'unofficial'].
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.
Friday [with all going well today and tomorrow] will be my last day of the Movember Challenge http://www.dailymile.com/people/paull14#ref=tophd and the hardest run, of 30 miles. If you are available at any time on Friday between 7am and 5pm [check through the day for distance updates as may finish sooner] for a jog of any distance along the Greenway [am keeping simple, just need to go up and down 5 times] then please let me know by thursday night. I would love to run with as many EERR as possible.
On Friday evening you are invited to Wetherspoons in Stratford for a quick drinkee [first 10 through the door get a 50p off a pint of real ale voucher] 7pm till I fall asleep in my beer ... Paul
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].
Tues - 800M repeats. Timed so don't forget your watches! Coaching David.
Thur - 7 at 7 route will be Redgrave.
PLEASE PLEASE everyone remember your HIGH VIZ. Starts sharp at 7:05pm
Sun - 8am and 9am groups will both be doing 14 miles at an easier pace than last week [please ask if unsure which group to join] there will also be a shorter [6-8 mile run] for those wanting it at 9am with Nuvit leading.
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.
We need your feedback if you attend Sunday runs as to which time you'd like to start? There is a suggestion that the 9am group will also move to an 8am start. We obviously want to benefit all the members that we can, so we really need your feedback. We especially of course want to help those training for Marathons to get their longer runs done without spending the whole day running [they will be around 4 hours long by the Spring on 2 weeks out of every 5] Please email firstname.lastname@example.org
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 email@example.com
Tues - 400M repeats. Timed so don't forget your watches! Coaching Paul.
Thur - 7 at 7 route will be Britannia Village. Leading Andre and Nuvit.
PLEASE PLEASE everyone remember your HIGH VIZ. Starts sharp at 7:05pm
Sun - this Sunday it is important that you attend the correct group for your run [for your comfort / to help Leader / for your training benefit] if in doubt please attend the next slowest group
8am Leader PeterG 12 miles paced run - for those who's Half Marathon time [recent] is 1:50 or below
9am Leader Andre 12 miles paced run - for those who's Half Marathon time [recent] is between 1:50 and 2:05
9am Leader Paul 12 miles paced run - for those who's Half Marathon time [recent] is over 2:05
There will also be a shorter [8 mile run] for those wanting it at 9am
Leaders are under strict instructions to keep to the pace they have been allocated [no faster and no slower] so you WILL be left behind this week if you select the wrong group! Beware! If you are uncertain then please email Coach firstname.lastname@example.org
Invitation [12 visitors will secure free entry - save £4]
please reply asap to email@example.com if you'd like to come ...
Pigs Ear 2012 December: 4-8 (Tue-Sat):
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.
Great to see so many out running this Sunday AM at 8-12-14 miles with club. We look forward to seeing more of you soon. Well done to both Amma and Celine for longest runs to date this week. Particularly well done to Amma this Sunday for her first time into the double figure distances, at 11 miles.
[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!
The draw for club marathon places took place after training on Tues night. Entered into the ballot were 13 members: PeterG, Simon, DavidS, Kenny, Roston, Eliot, Danis, Allison, Neil, Nuno, Natalie, Celine, Lennox.
Congrats to Natalie, Allison and Big Dave on securing club places into the 2013 London Marathon [reserves Rolston, Celine, Danis].
We wish them all the best with their training and hope other members will consider the Halstead & Essex Marathon [voted 5th best in UK] May 12th as an alternative.
FYI the Sunday long run marathon training till the end of 2012 will progress like this:
11/Nov 12-14, 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
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. firstname.lastname@example.org
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.
Tues 7pm track session Coaching Bisi [the club 1.5 mile Time Trial, try not to miss!]
Thur 7pm 7 miles route Windsor Park Bridge. Leading Paul.
Sunday 8am 12-14 miles led by Paul. First hour at 8:30-9:00 pace, returning to help look after the shorter 9am group at 10:00 pace. [Ozzy Loop 6 miles then North Woolwich loop]
Sunday 9am 12 miles [with options for only 6-8 miles] at 10:30-11:00 pace. Route Shooters Hill [a challenging UPs run]. Led by Allison and Liz.
It is REALLY crucial [esp Sundays] you are running at the correct pace. Please ask a coach if you are uncertain.
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.
A 10k for £15 taking place on the 24-25 November at Sandown Park, Car parking is just £5 per vehicle and show entry [FREE seminars, workshops and coaching sessions] is free to pre-registered visitors
This December 10K [also 5K option] might be a fun event for those interested? Greenwich Santa Run
is £20 but is close, Greenwich, AND you get a free Father Christmas suit to keep [if you can raise a little for charity too that is your choice] which you could also then wear for the Beckton Parkrun Santa Run / the Club Xmas Handicap Run / any other runs that take your fancy.
So it doesn't interfere with club marathon training the idea would be to jog the 6 miles back to NLC after this event - for 12 total [for those doing marathon training of course]
Silverstone Half March 3rd
good fast course and perfect warm up for that Spring Marathon if you are doing one. Will fill fast as only £18 and near to London, so don't delay [this is a CLUB OUTING]. This really has PB potential as there will be Runner's World pacers for those aiming to break 1:30 / 1:45 / 2:00 as well as 10/ 11/ 12 mins per mile pace. The race also starts at NOON giving plenty of time to get there.
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.
Tues 7pm track session Coaching Paul
Thur 7pm 7 miles route Brittania Village
Sunday 8am 12 miles led by Paul at 9:30-10:00 pace route Shooters Hill
Sunday 9am 11 miles [with options for only 6-8 miles] at 10:30-11:00 pace. New route to Woolwich Common and back with a little UP. Led by Allison and Liz.
It is REALLY crucial [esp Sundays] you are running at the correct pace. Please ask a coach if you are uncertain.
Please note the start times of sessions [there is strictly 5 minutes grace only and then we are gone - we have to be strict going forward as members are turning up later and later and this benefits no one - potentially harms if runners are waiting around in the cold and rain for latecomers]
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
It would be super helpful for Coaches, club training and yourself if you felt able to fill in this profile document and return by Tues Nov 6th please. Also it would be of great benefit for you to sign up at www.dailymile.com and join the EERR running/training logging social site.
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.
Tues 7pm track session Coaching DavidE
Thur 7pm 7 miles led by Paul route Steve Redgrave Bridge
Sunday 8am 11 miles led by Paul at 9:30 pace route Alps 11
Sunday 9am 12 miles [with options for only 6 or 8 miles] led by Allison at 10:30 pace. North Woolwich 8 route with extension.
Please select the appropriate group based on the distance and pace you are comfortable with [remember Sunday runs ARE NOT races]. Please ask a Coach if you are unsure.
Please note the start times of sessions [there is strictly 5 minutes grace only and then we are gone - we have to be strict going forward as members are turning up later and later and this benefits no one ... potentially harms if runners are waiting around in the cold and rain for latecomers]
All road run routes will be announced at the beginning of the week so that anyone who is late can play catch up if they desire [at a steady pace NOT sprinting to catch up!] Routes will only be changed last minute if there are any Health & Safety issues arising nearer the run day. Any changes will be posted to the News section of the club website if possible. Routes are on the website.
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.
Currently 29 members have expressed an interest in the Christmas social, plus a request by 4 to bring along a family/friend, making that a total of 34. The result of our vote was:
Venue: 23 Siam, 5 Bengal, 1 Real Greek (you know who you are and you are just about forgiven!)
(there were a few "any" so they were put in Siam which was clearly an out right winner anyway)
Date: 18 for the 22nd, 10 for the 15th, 9 for the 14th (some members voted for more than one date)
So clearly the outcome is Siam on the 22nd. As noted in the original message, the restaurant holds 35 guests and they are willing to close off the restaurant for us, provided there are 35 members attending. Those who indicated Siam and that are available for the 22nd have places, subject to providing a deposit. Those that opted for a different venue or date now have until tomorrow evening to join the Siam/22nd choice. Once there is a total the restaurant will be contacted to discuss the deposit required. If we don't make 35, we will still be able to book tables.
PLEASE reply ASAP so the restaurant can get us pencilled in by Friday.
Members with secured places (subject to deposit ):
Monica, Keely, Andre, Cheryl, Bisi, Barbara, Peter Mance, Kay, Wendy, PeterG + 1, Nuno, Belgin, Roger, Vivienne, Tony, Rod+ 1, Tom, Louise, Bobby, Allison (date?), Nuvit
That leaves another 12 places available.
Best wishes, Nuvit [Social Secretary] email@example.com
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,
Good luck to Simon, PeterG, Nuvit and Rishaar, all doing the Amsterdam Marathon this coming Sunday.
At the end of this week all members will receive a profile doc to fill in regarding their training wants and needs going forward. PLEASE do take the time to submit it back to coaches. We can only provide for club and individuals if we know about you. [Sorry this was delayed from last week.] Also there will be a schedule with Sunday long runs penciled in till Xmas. You need to talk to a coach about if you are ready to follow this schedule if you wish to train for Half or Marathon for Spring 2013 or whether you need to have your schedule tinkered with? You also need to ask what paces you should be running at?