Thanks to Shaftesbury and the many friends we leave behind.
Just wanted to say thanks to the many well wishers and host of welcoming cards at this end - we were overwhelmed by the number of kind thoughts.
I was so pleased with the presentation at Stevenage which now takes pride of place in our new lounge!
We arrived in Barnstaple to glorious weather and a smooth move courtesy of Pickfords removals (well recommended).
We have captivating views from our house and an ever changing water landscape with fluctuating tides and beautifull reflections off the water.
Congratulations to Phil Crout on his first Met league win just holding off the much Bavesh Soneji. Sophia (4th 13.10) and Molly (5th 13.16) had solid runs in the Knole Run at Sevenoaks.
Good news from Rich Goodman in Iten, Kenya. UK physios looking after him well so he is back training properly again. Nothing special yet but we all know the plan works and how hard he works!
I was so pleased with the presentation at Stevenage which now takes pride of place in our new lounge!
We arrived in Barnstaple to glorious weather and a smooth move courtesy of Pickfords removals (well recommended).
We have captivating views from our house and an ever changing water landscape with fluctuating tides and beautifull reflections off the water.
Congratulations to Phil Crout on his first Met league win just holding off the much Bavesh Soneji. Sophia (4th 13.10) and Molly (5th 13.16) had solid runs in the Knole Run at Sevenoaks.
Good news from Rich Goodman in Iten, Kenya. UK physios looking after him well so he is back training properly again. Nothing special yet but we all know the plan works and how hard he works!
A HAPPY NEW YEAR
TO THE WWA SQUAD & ALL OUR WEBSITE READERS
Holiday update and reflections on 2011
Congratulations to all the squad for fantastic turnouts at every session over the festive period - completely different weather from last year when we really struggled in the snow but the quality of work made possible by the mild and quite dry conditions is already showing positively in athlete form. The New Year's Eve session in Sunny Hill Park was really impressive. It was good to see representatives from England, Ireland, Wales, Morrocco and Spain toe the long figure of eight reps and chase down the 'Stanmore Rocket' who was seriously hampered by a 'friendly' Belgian sheepdog completely out of the control of his 'very unfriendly owner'. Good to see Rich managing his recent injury and the frustrations of being less active but he looks even sharper than last month alrready. Phil Crout is spending the New Year at 'altitude' in the Lakes and should come back refreshed by the cumbrian air to contend what must be the hottest U17 county champs in the country next weekend.
Sophie, Georgia, Freya and Natalie look clear favourites for county titles in their age groups following lots of hard work and plenty of steady running. Good to have the Uni students back home and running well too - they add quality to training sessions!
A year of quiet reflection - a very one difficult for WW - but there continues to be much to admire. Highlights were clearly led by Rich (& Niall's) European Cross medals but few will have believed Rich Charles would be just a metre off victory in the best finish of a SB 1500m at the ESAA Champs for many years.
There were some special squad days which saw almost a clean sweep of middle distance events for both girls and boys at the National Junior League finals (and throughout the season). RG's defeat of the 2011 European 5000m/10000m Champion Gabriel Navarro was a victory of sublime patience and pefect final execution as well as the inspiration for some special Humbug performances in the Castellon evening sun. National U20 XC team medals (without three of our top runners) was just reward for digging deep in the mud of Alton Towers. Natalie Connor in the ESAA 1500m and Zoe Levin UKWL 2k chase ( and victory to boot!) made huge improvements competitively and Claire McMahon and Dan Davies achieved their challenging targets for 2011. I was pleased for Molly Patch as she went under 10mins over 3k after a season affected by injury and examination demands. Georgia Bell looks set to make a breakthrough at senior level in 2012 with a much stronger base of fitness and therefore the promise of training more intensely on the track.
Phil Crout was 'breakthrough athlete' of 2011 reducing his 1500m time from 4m20 to 4m02 and his 3000m time from 10mins to sub 8m45. He, above all in the squad, realises the long term nature of our training and the need to build a secure base of fitness.
Very special for WW was Sophie Connor's second National Schools 1500m title which brought up 50 ESAA victories for him over 35 years of coaching at school and club level in what will probably prove to be his farewell season before retiring to golf and 'low key' athletics in Devon ....... but who knows...... those Cornish & Devonian athletes don't all have to move to Bristol & (all parts) West??
Sophie, Georgia, Freya and Natalie look clear favourites for county titles in their age groups following lots of hard work and plenty of steady running. Good to have the Uni students back home and running well too - they add quality to training sessions!
A year of quiet reflection - a very one difficult for WW - but there continues to be much to admire. Highlights were clearly led by Rich (& Niall's) European Cross medals but few will have believed Rich Charles would be just a metre off victory in the best finish of a SB 1500m at the ESAA Champs for many years.
There were some special squad days which saw almost a clean sweep of middle distance events for both girls and boys at the National Junior League finals (and throughout the season). RG's defeat of the 2011 European 5000m/10000m Champion Gabriel Navarro was a victory of sublime patience and pefect final execution as well as the inspiration for some special Humbug performances in the Castellon evening sun. National U20 XC team medals (without three of our top runners) was just reward for digging deep in the mud of Alton Towers. Natalie Connor in the ESAA 1500m and Zoe Levin UKWL 2k chase ( and victory to boot!) made huge improvements competitively and Claire McMahon and Dan Davies achieved their challenging targets for 2011. I was pleased for Molly Patch as she went under 10mins over 3k after a season affected by injury and examination demands. Georgia Bell looks set to make a breakthrough at senior level in 2012 with a much stronger base of fitness and therefore the promise of training more intensely on the track.
Phil Crout was 'breakthrough athlete' of 2011 reducing his 1500m time from 4m20 to 4m02 and his 3000m time from 10mins to sub 8m45. He, above all in the squad, realises the long term nature of our training and the need to build a secure base of fitness.
Very special for WW was Sophie Connor's second National Schools 1500m title which brought up 50 ESAA victories for him over 35 years of coaching at school and club level in what will probably prove to be his farewell season before retiring to golf and 'low key' athletics in Devon ....... but who knows...... those Cornish & Devonian athletes don't all have to move to Bristol & (all parts) West??
London City Runner Metropolitan Cross Country League: 17.12.11
Rather a disappointing turn-out from the WWA squad but there were three very pleasing performances ......... Phil Crout experimented with a 'blow out' early pace but hung on for 3rd in the Under 17 race; Tadhg Grant (2nd U20) had his best run ever at this level and is beginning to make the transition to Seniors at this strong local league level with 27th in the Mens race while Georgia Bell (first U20) followed a week of exams by finishing a very creditable 17th in the Womens' race over a very tricky course which included stoney ground, a lot of blind running and some demanding hills and turns. A big improvement over the last Met League back in October, despite a slightly lower placing.
The squad will now look forward to three weeks of concerted 'holiday' training - see password protected training log for sessions please guys.
The squad will now look forward to three weeks of concerted 'holiday' training - see password protected training log for sessions please guys.
Title Text.
A GREAT WEEKEND ALL ROUND EUROPE!
South of England Inter Counties - Lloyd Park, Croydon
Natalie CONNOR revealed her rich potential in the U15 Girls race finishing 4th. Increased volume of training has been very beneficial over the past month and the consequent confidence to 'go with the pace' means that I expect yet more improvement at the big races in the New Year. Great job Natalie!
1 Bobby Clay Kent 14:30
2 Georgia Tuckfield Essex 14:49
3 Gemma Holloway Essex 14:57
4 Natalie Connor Hertfordshire 15:07
5 Becca Croft Buckinghamshire 15:16
6 Connie Lewis Buckinghamshire 15:20
7 Grace Cook Sussex 15:22
8 Rebecca Elphick Sussex 15:22
9 Hannah Knapton Hampshire 15:24
10 Kelly Rodd Bedfordshire 15:26
11 Anna Weston Kent 15:26
12 Megan Soames Suffolk 15:34
13 Emily Stoodley Hampshire 15:40
14 Lydia Hallam Essex 15:43
15 Katie Solis Essex 15:44
16 Eloise Davison Buckinghamshire 15:45
17 Amelia Barrett Essex 15:45
18 Lousie Nash Sussex 15:48
19 Millie Smith Essex 15:48
20 Alice Chandler Surrey 15:48
21 Amalia Edwards Bedfordshire 15:49
22 Josie Saville Surrey 15:50
23 Ellie Baker Hertfordshire 15:57
24 Maisie Jones Essex 15:58
25 Tilly Ellis-Jarman Kent 16:00
Phil CROUT continues to move up the X-country rankings in the south of England and his 11th in the U17 Mens' race included some real scalps. Being within
TOP '25'
1 Tom Hook Norfolk 16:39
2 James McMurray Hertfordshire 16:41
3 Allen Charlie Joslin Kent 16:42
4 Laurie Probert Kent 16:50
5 Michael Callegari Hertfordshire 16:56
6 Matthew Axe Buckinghamshire 16:59
7 Harrison Curling Hampshire 17:00
8 Peter Chambers Surrey 17:01
9 Toby Smith Hampshire 17:02
10 Maximilian Nicholls Kent 17:07
11 Phillip Crout Hertfordshire 17:08
12 Liam Dee Hertfordshire 17:10
13 Will Durkin Sussex 17:11
14 Stephen Woodford Essex 17:11
15 Ben Bradley Surrey 17:17
16 Cory D’eath Kent 17:19
17 Ben Rochford Hertfordshire 17:22
18 Jack Rowe Surrey 17:23
19 Luke Dawson Kent 17:24
20 Sam Eglen Surrey 17:25
21 Dom Nolan Surrey 17:25
22 Kieran Wye Buckinghamshire 17:30
23 Toby Starling Hampshire 17:32
24 Dominic Brown Kent 17:34
25 Dan Wallis Surrey 17:38
Georgia BELL had a solid run at U20 level finishing 14th in a race won by Grace Nichols of Tonbridge. This was a 25 mins plus course - not Georgia's favourite distance!
Claire McMahon finished 26th in the Senior Womens' race.
Natalie CONNOR revealed her rich potential in the U15 Girls race finishing 4th. Increased volume of training has been very beneficial over the past month and the consequent confidence to 'go with the pace' means that I expect yet more improvement at the big races in the New Year. Great job Natalie!
1 Bobby Clay Kent 14:30
2 Georgia Tuckfield Essex 14:49
3 Gemma Holloway Essex 14:57
4 Natalie Connor Hertfordshire 15:07
5 Becca Croft Buckinghamshire 15:16
6 Connie Lewis Buckinghamshire 15:20
7 Grace Cook Sussex 15:22
8 Rebecca Elphick Sussex 15:22
9 Hannah Knapton Hampshire 15:24
10 Kelly Rodd Bedfordshire 15:26
11 Anna Weston Kent 15:26
12 Megan Soames Suffolk 15:34
13 Emily Stoodley Hampshire 15:40
14 Lydia Hallam Essex 15:43
15 Katie Solis Essex 15:44
16 Eloise Davison Buckinghamshire 15:45
17 Amelia Barrett Essex 15:45
18 Lousie Nash Sussex 15:48
19 Millie Smith Essex 15:48
20 Alice Chandler Surrey 15:48
21 Amalia Edwards Bedfordshire 15:49
22 Josie Saville Surrey 15:50
23 Ellie Baker Hertfordshire 15:57
24 Maisie Jones Essex 15:58
25 Tilly Ellis-Jarman Kent 16:00
Phil CROUT continues to move up the X-country rankings in the south of England and his 11th in the U17 Mens' race included some real scalps. Being within
TOP '25'
1 Tom Hook Norfolk 16:39
2 James McMurray Hertfordshire 16:41
3 Allen Charlie Joslin Kent 16:42
4 Laurie Probert Kent 16:50
5 Michael Callegari Hertfordshire 16:56
6 Matthew Axe Buckinghamshire 16:59
7 Harrison Curling Hampshire 17:00
8 Peter Chambers Surrey 17:01
9 Toby Smith Hampshire 17:02
10 Maximilian Nicholls Kent 17:07
11 Phillip Crout Hertfordshire 17:08
12 Liam Dee Hertfordshire 17:10
13 Will Durkin Sussex 17:11
14 Stephen Woodford Essex 17:11
15 Ben Bradley Surrey 17:17
16 Cory D’eath Kent 17:19
17 Ben Rochford Hertfordshire 17:22
18 Jack Rowe Surrey 17:23
19 Luke Dawson Kent 17:24
20 Sam Eglen Surrey 17:25
21 Dom Nolan Surrey 17:25
22 Kieran Wye Buckinghamshire 17:30
23 Toby Starling Hampshire 17:32
24 Dominic Brown Kent 17:34
25 Dan Wallis Surrey 17:38
Georgia BELL had a solid run at U20 level finishing 14th in a race won by Grace Nichols of Tonbridge. This was a 25 mins plus course - not Georgia's favourite distance!
Claire McMahon finished 26th in the Senior Womens' race.
EUROPEAN CROSS COUNTRY CHAMPIONSHIPS
VELENJE, SLOVENIA - Sun 11th Dec
Good luck to Richard and Niall at this weekend's European Championships. 'The Stanmore Rocket' is in the form of his life and has benefitted greatly from his 5 weeks at altitude in Iten, Kenya. Having fallen to an iron deficiency (often a problem for low landers at altitude) he had to come back a little early and then endure a difficult time adjusting to the side affects of his iron tablets but he is clearly benefitting from being back on his home patch with his usual training partners though the pace of some of his longer reps. have been a 'tall order' for his colleagues and we are having to split up the reps for him to have the necessary support. If he gets his tactics right he will be in the mix for a podium finish - the speed is back with a vengence too! Gabriel Navarro (Spain's European 5k/10k Champion) does not appear on the entry list but there are several greatly improved Spaniards and French runners who will provide a stiff challenge.
Niall makes his debut at International level and is clearly delighted to be on the plane to Slovenia. Mick will have got him the very best of order since Liverpool where nerves made him feel a little flat during the trial but he is a very consistence performer who could so easily come back with a team medal - my money has to be on Golds for these two young 'humbugs'
Niall makes his debut at International level and is clearly delighted to be on the plane to Slovenia. Mick will have got him the very best of order since Liverpool where nerves made him feel a little flat during the trial but he is a very consistence performer who could so easily come back with a team medal - my money has to be on Golds for these two young 'humbugs'
Claire McMahon improves yet again in Chiltern League XC while Freya Lenton enjoys another win in the NW London YAL XC League.
Congratulations to Claire McMahon on her highest ever finish at the Chiltern League (in St Albans) over a tough hilly course. Really consistent form at the moment!
Sophie Connor had a pleasing run in her Midland Womens' XC League debut - 13th as a first year U20. Met League on 17th Dec next please! Well done to Beth P. on her win - back to form after a slightly disappointing Liverpool Trial for her. Freya Lenton ran away from the field in the NW London YAL XC League for a 40+ second margin over a modest field and she will look forward to tackling the more demanding Southern Inter Counties and Met League over the next two weeks.
GOOD TO SEE CHARLIE RICHARDS AT TRAINING LAST WEEK
Well done to everyone on a great week's training all round and good luck this coming weekend in the various competitions both here and abroad.
WW will be away in Slovenia Friday 9th - Tuesday 15th (back for training at 7pm)
Supporting both Rich and Niall.
Sophie Connor had a pleasing run in her Midland Womens' XC League debut - 13th as a first year U20. Met League on 17th Dec next please! Well done to Beth P. on her win - back to form after a slightly disappointing Liverpool Trial for her. Freya Lenton ran away from the field in the NW London YAL XC League for a 40+ second margin over a modest field and she will look forward to tackling the more demanding Southern Inter Counties and Met League over the next two weeks.
GOOD TO SEE CHARLIE RICHARDS AT TRAINING LAST WEEK
Well done to everyone on a great week's training all round and good luck this coming weekend in the various competitions both here and abroad.
WW will be away in Slovenia Friday 9th - Tuesday 15th (back for training at 7pm)
Supporting both Rich and Niall.
First part of Euro job done well by WWA athletes at Liverpool Trials:
Congratulations to Richard and Niall on being selected for the GB U20 team at the European XC Champs being held in Velenje, Slovenia on Sunday 11th December.
A promising run from Tadhg saw him finish 3rd Humbug home in 52nd - good execution of the run plan to ensure a mid field finish.
Phil had another good run in the U17 race finishing 19th with a strong last kilometre.
A very enjoyable weekend - good hotel and excellent grub.
Well done lads! Onward and upward etc.
Freya met very little opposition in the North West London U17 league with just 6 finishers and a comfortable 50 second victory at hilly Ally Pally.
A promising run from Tadhg saw him finish 3rd Humbug home in 52nd - good execution of the run plan to ensure a mid field finish.
Phil had another good run in the U17 race finishing 19th with a strong last kilometre.
A very enjoyable weekend - good hotel and excellent grub.
Well done lads! Onward and upward etc.
Freya met very little opposition in the North West London U17 league with just 6 finishers and a comfortable 50 second victory at hilly Ally Pally.
Sunday 20.11.11 - Weekly round up sees some encouraging performances and awesome training sessions ............
Mid Herts Schools Champs: Senior Boys - Phil Crout had a comfortable 'tempo style' run to win by a comfortable margin from the fast improving Cameron Lelyle (Under 17 Champ) with Rory Mudd (all Owens) close behind with Dan Abrey (Mount Grace) continuing his good form finishing 4th. Natalie Connor (Owens) faced relatively weak opposition in her U17 race and won by a convincing margin.
London Champs/London Youth Games: Georgia Bell enjoyed a comfortable winning margin in the Womens' U20 race with Zoe Levin 5th. Molly Patch continued her recent improved fitness with 6th in the U17 Womens' race with Beth Carter in 43rd.
Bushey Park Run: Tadgh Grant posted a pb 16m20secs over the 5k course but suffered from the frenetic early pace as Irish International Paul Pollock blasted through the first 1k in under 2mins 45secs before posting a 5th fastest ever 14m33secs
THIS LAST WEEK'S TRAINING was impressively good:
Tuesday was a really difficult session where pace judgement had to be spot from the outset. Most got it right but it really proved how good everyones' concentrtation is at the moment and ultimately why so many of the squad are running at the moment. Thursday demonstrated how competitive RG will be come Liverpool as he has never executed my 'down the clock' session so effortlessly. 34 minutes of top quality running. Well done to the younger female athletes who were probably doing this for the first time. CMc & GB looked as though they could have finished the whole session i.e. right down to 10 secs rest.
Sunday morning figure of eights in the fog was executed really well - well done on the arithmetic too!
Those running at Liverpool next weekend will be tapering down - nothing for you guys on thursday evening which makes Tuesday night very important.
GOOD NEWS: Mike Callegari appears to be OK now - what a scare for him and his coach! Good luck for the future and take care coming back.
London Champs/London Youth Games: Georgia Bell enjoyed a comfortable winning margin in the Womens' U20 race with Zoe Levin 5th. Molly Patch continued her recent improved fitness with 6th in the U17 Womens' race with Beth Carter in 43rd.
Bushey Park Run: Tadgh Grant posted a pb 16m20secs over the 5k course but suffered from the frenetic early pace as Irish International Paul Pollock blasted through the first 1k in under 2mins 45secs before posting a 5th fastest ever 14m33secs
THIS LAST WEEK'S TRAINING was impressively good:
Tuesday was a really difficult session where pace judgement had to be spot from the outset. Most got it right but it really proved how good everyones' concentrtation is at the moment and ultimately why so many of the squad are running at the moment. Thursday demonstrated how competitive RG will be come Liverpool as he has never executed my 'down the clock' session so effortlessly. 34 minutes of top quality running. Well done to the younger female athletes who were probably doing this for the first time. CMc & GB looked as though they could have finished the whole session i.e. right down to 10 secs rest.
Sunday morning figure of eights in the fog was executed really well - well done on the arithmetic too!
Those running at Liverpool next weekend will be tapering down - nothing for you guys on thursday evening which makes Tuesday night very important.
GOOD NEWS: Mike Callegari appears to be OK now - what a scare for him and his coach! Good luck for the future and take care coming back.
Harry Sagel has a promising run in Burgos
Well done Harry as he finished 13th in the International Junior Mens race held in Burgos, Spain last Sunday. The race was won by Mark Shaw with Jack Goodwin 2nd and Zac Seddon 7th.
Harry will be delighted to be less than 20 seconds behind Zac Seddon.
Harry will be delighted to be less than 20 seconds behind Zac Seddon.
A good week at the office ....... and some pleasing Met/Chiltern League performances
Dan Davies Met League 12.11.11
Excellent week's training - so congratulations to everyone.
The group size is about right at the moment and we can now push on a bit more over the next two weeks. Yet again I have been very impressed with the way the girls have been training and it was good to have Sophie C. back for a few sessions too! If only TG could race half as well as he is training - those long loops on the grass were done really well last Tuesday evening and the top group looks to be flying just at the correct time. Perhaps the return of his old training mate will help him regain his race confidence. Dan D., Claire and Mary had a great week with each of them performing well in the leagues at the weekend. Claire Mc's repeat 9th in the Chiltern against much stronger top end opposition just shows how we are moving in the right direction - she certainly thrives on the longer distances and I can see an early summer sub 3 hour marathon looming ........ Conservatively paced first laps by Dan Davies (60's) and Mary Wu (51st) in the Met League were followed by strong finishing 6/8 minutes (very sensible pacing) so both will AIM TO BE MUCH HIGHER NEXT MONTH at sunny Ruislip(?). Phil Crout looked a little below his best in a head-to-head with James Stockings who had blown up at Claybury in an effort to go with Mike Callegari and had a point to prove. These two will be aiming to narrow the gap to the 'big guns' at Liverpool next week. Freya Lenton had her best run ever only losing to the talented Barrett of WGExL by a few yards and she is now beginning to show herself to have the potential to run really well come the Schools Champs in March when she will be top of the age group - we will have our private targets.
Her training partner Natalie Connor ran in the regional Final of the Schools Cup in the morning finishing 2nd to a much improved Woodley from Basildon while both will have been pleased to have enjoyed such a huge gap over quite a number of top girls neither had beeaten before. Congratulations go to Niall Fleming on his superb 3rd in the SM Met League as he was very close to Ben Noad and Rory Chesser and if he can get things right over the next two weeks he will be a strong candidate for the flight to the European XC Champs in Slovakia on 11th December. WW Junior was pleased with his 81st place - a far cry from some heady wins in the noughties but pleasing off 5-a-side football Football while less sessions and more soccer seems to be working for Dan Abrey as he had a great run to achieve his first scoring place in the Humbug seniors.
The Met League appears to be gaining quite a reputation for calamity - Claybury has the most dangerous start I've ever seen and a truly blind finish while last Saturday's finish at Stevenage was really unacceptable. The relatively steep down hill run out of the trees to the finish including an almost right angled turn into the last 30 metres caught everyone out. Stevenage has got the ideal start location with at least 700 metres run out so it would so easy to locate the finish much further down the start field and move the start higher up the slope so that both start and finish may operate side by side. This was an accident waiting to happen and the inevitable results 'cock up' was no surprise. The consequent problems in the funnels (a recent EA Endurance Event officiating course advised against the use of plastic ropes which can cut into athletes by the way) was compounded by what appeared to be insufficient stewards to guide athletes into the correct funnel. This in turn caused big problems for the recorders who manfully tried to differentiate between the ends of athlete groups in the two funnels - they had no chance! The Lord only knows how the disc issuers knew which funnel of athletes to give to next with no stoppers and a whistle happy funnel changer.
Heh guys ............ you needed more officials!? PLEASE ....... I hope a lesson learned here.
UKA .... head in the sand or just don't care?
Not sure why UKA chose to hold their opening Cross Challenge in Bristol on the same weekend as the major leagues were holding their second match of the season. Surely they realise that the desire to run for your club is still far too strong to chase the money at what proved, yet again, to be a very poorly supported meeting a long way away. Despite having a great course in Ashton Court Park and efficient local organisation UKA need to rethink dates and react to what athletes appear to want to be involved in. Record fields in the Chiltern, Metropolitan and Gwent leagues speaks volumes about what both individuals and clubs really want to happen. However, well done to the winners Frank Tickner, Gemma Steel, Kieran Clements, Jonny Davies, Elizabeth Hood and Paulos Asgodom who would have given anyone a good fight on the day.
There are simply too many fixtures and rather than attempting to sort this out we appear to fill free weekends with even more matches. Unless you treat a race as a 'tempo run' once in a while athletes are going to be worn out before the important big races kick in after christmas. 7 to 11 races in a whole season is quite enough. If you want to reach the top you simply cannot race evey weekend.
The group size is about right at the moment and we can now push on a bit more over the next two weeks. Yet again I have been very impressed with the way the girls have been training and it was good to have Sophie C. back for a few sessions too! If only TG could race half as well as he is training - those long loops on the grass were done really well last Tuesday evening and the top group looks to be flying just at the correct time. Perhaps the return of his old training mate will help him regain his race confidence. Dan D., Claire and Mary had a great week with each of them performing well in the leagues at the weekend. Claire Mc's repeat 9th in the Chiltern against much stronger top end opposition just shows how we are moving in the right direction - she certainly thrives on the longer distances and I can see an early summer sub 3 hour marathon looming ........ Conservatively paced first laps by Dan Davies (60's) and Mary Wu (51st) in the Met League were followed by strong finishing 6/8 minutes (very sensible pacing) so both will AIM TO BE MUCH HIGHER NEXT MONTH at sunny Ruislip(?). Phil Crout looked a little below his best in a head-to-head with James Stockings who had blown up at Claybury in an effort to go with Mike Callegari and had a point to prove. These two will be aiming to narrow the gap to the 'big guns' at Liverpool next week. Freya Lenton had her best run ever only losing to the talented Barrett of WGExL by a few yards and she is now beginning to show herself to have the potential to run really well come the Schools Champs in March when she will be top of the age group - we will have our private targets.
Her training partner Natalie Connor ran in the regional Final of the Schools Cup in the morning finishing 2nd to a much improved Woodley from Basildon while both will have been pleased to have enjoyed such a huge gap over quite a number of top girls neither had beeaten before. Congratulations go to Niall Fleming on his superb 3rd in the SM Met League as he was very close to Ben Noad and Rory Chesser and if he can get things right over the next two weeks he will be a strong candidate for the flight to the European XC Champs in Slovakia on 11th December. WW Junior was pleased with his 81st place - a far cry from some heady wins in the noughties but pleasing off 5-a-side football Football while less sessions and more soccer seems to be working for Dan Abrey as he had a great run to achieve his first scoring place in the Humbug seniors.
The Met League appears to be gaining quite a reputation for calamity - Claybury has the most dangerous start I've ever seen and a truly blind finish while last Saturday's finish at Stevenage was really unacceptable. The relatively steep down hill run out of the trees to the finish including an almost right angled turn into the last 30 metres caught everyone out. Stevenage has got the ideal start location with at least 700 metres run out so it would so easy to locate the finish much further down the start field and move the start higher up the slope so that both start and finish may operate side by side. This was an accident waiting to happen and the inevitable results 'cock up' was no surprise. The consequent problems in the funnels (a recent EA Endurance Event officiating course advised against the use of plastic ropes which can cut into athletes by the way) was compounded by what appeared to be insufficient stewards to guide athletes into the correct funnel. This in turn caused big problems for the recorders who manfully tried to differentiate between the ends of athlete groups in the two funnels - they had no chance! The Lord only knows how the disc issuers knew which funnel of athletes to give to next with no stoppers and a whistle happy funnel changer.
Heh guys ............ you needed more officials!? PLEASE ....... I hope a lesson learned here.
UKA .... head in the sand or just don't care?
Not sure why UKA chose to hold their opening Cross Challenge in Bristol on the same weekend as the major leagues were holding their second match of the season. Surely they realise that the desire to run for your club is still far too strong to chase the money at what proved, yet again, to be a very poorly supported meeting a long way away. Despite having a great course in Ashton Court Park and efficient local organisation UKA need to rethink dates and react to what athletes appear to want to be involved in. Record fields in the Chiltern, Metropolitan and Gwent leagues speaks volumes about what both individuals and clubs really want to happen. However, well done to the winners Frank Tickner, Gemma Steel, Kieran Clements, Jonny Davies, Elizabeth Hood and Paulos Asgodom who would have given anyone a good fight on the day.
There are simply too many fixtures and rather than attempting to sort this out we appear to fill free weekends with even more matches. Unless you treat a race as a 'tempo run' once in a while athletes are going to be worn out before the important big races kick in after christmas. 7 to 11 races in a whole season is quite enough. If you want to reach the top you simply cannot race evey weekend.
National Cross Country Relays - Mansfield
A day of highlights and extraordinary downs .............
The Under 20 Women set the tone as Sophie, Beth and Vicky got the better of a strong Aldershot outfit to secure Gold Medals. This was a big improvement on last year's pleasing Bronze medals as Sophie Connor (incidentally chased home by a resurgent Milly Courtney) set SBH on the way before a fastest time of the day from Beth Potter put us right in the groove. Victoria Walker relentlessly worn down Jess Andrews, catching her at the top of the hill before powering away to a clear victory. The Under 20 Mens race should have been one of our bankers for medals but Tadhg Grant never got going as he suffered badly from stomach cramps and faded alarmingly leaving Niall Fleming (inset) with the very difficult task of getting through the whole field of slower runners. A 39 position improvement for 10th fastest time was impressive but I firmly believe that had be been in the front group he may have run fastest time of the day since his first kilometre was far too fast (very understandable in the circumstances). Euan McKenzie improved a further 10 places to leave the Humbugs a very respectable, if thoroughly frustrating 10th. Phil Crout was a little below par in the U17 Mens race - not quite the impressive force he has been on his favoured road surface recently but the same could be said for a number of talented U17s.
Molly Patch had a solid run just back from injury - thosse 30secs will soon return with a few more sessions. Freya Lenton showed none of her nervous demons as she ran very positively, passing 7 to anchor the U17 Womens team to 12th position. She will have been pleased to have been 2nd fastest Humbug just 8 secs behind Eleanor Hunt who had run magnificently to elevate SBH by 16 places following Harriet Clifford's opening effort.
Natalie Connor has been relishing the longer intervals recently and ran superbly to coach instructions as she held back from the initial surge before cutting through the field in the second half of the opening leg. She will look forward confidently to the Regional Finals of the ESAA Cup next weekend over double the distance.
The Under 20 Women set the tone as Sophie, Beth and Vicky got the better of a strong Aldershot outfit to secure Gold Medals. This was a big improvement on last year's pleasing Bronze medals as Sophie Connor (incidentally chased home by a resurgent Milly Courtney) set SBH on the way before a fastest time of the day from Beth Potter put us right in the groove. Victoria Walker relentlessly worn down Jess Andrews, catching her at the top of the hill before powering away to a clear victory. The Under 20 Mens race should have been one of our bankers for medals but Tadhg Grant never got going as he suffered badly from stomach cramps and faded alarmingly leaving Niall Fleming (inset) with the very difficult task of getting through the whole field of slower runners. A 39 position improvement for 10th fastest time was impressive but I firmly believe that had be been in the front group he may have run fastest time of the day since his first kilometre was far too fast (very understandable in the circumstances). Euan McKenzie improved a further 10 places to leave the Humbugs a very respectable, if thoroughly frustrating 10th. Phil Crout was a little below par in the U17 Mens race - not quite the impressive force he has been on his favoured road surface recently but the same could be said for a number of talented U17s.
Molly Patch had a solid run just back from injury - thosse 30secs will soon return with a few more sessions. Freya Lenton showed none of her nervous demons as she ran very positively, passing 7 to anchor the U17 Womens team to 12th position. She will have been pleased to have been 2nd fastest Humbug just 8 secs behind Eleanor Hunt who had run magnificently to elevate SBH by 16 places following Harriet Clifford's opening effort.
Natalie Connor has been relishing the longer intervals recently and ran superbly to coach instructions as she held back from the initial surge before cutting through the field in the second half of the opening leg. She will look forward confidently to the Regional Finals of the ESAA Cup next weekend over double the distance.
Title Text.
Update 30.10.11.
Congratulations on a good week's training during half-term. Particularly impressive were Freya and Natalie who are really into the slower but longer repetitions while Tadhg looked head and shoulders above everyone on both the long intervals on Tuesday and the Hills session on Thursday. Well done Phil and Joe too ......... I like the way you have bought into the 'correct pace' requirements I expect from everyone at the top level. Good to see Molly back and quietly getting on with things too.
Saturday 5th November sees the National XC Relays at Mansfield so we are concentrating on this event and we will therefore have a reasonably easy second half to the week. FULL DETAILS of this event are on the link in the left hand margin - PLEASE READ CAREFULLY.
For those not taking part in the Relays ......... please check the training sessions for you - note Saturday is switched to Sunday - hope you can all make it? COMMUNICATE availability please.
GOOD luck to each of you who is taking USA SATs on Saturday - take care with the seemingly obvious questions!!
Saturday 12th November: FULL TURNOUT PLEASE for the Met League in Stevenage ....... last race before Liverpool Trials.
Saturday 5th November sees the National XC Relays at Mansfield so we are concentrating on this event and we will therefore have a reasonably easy second half to the week. FULL DETAILS of this event are on the link in the left hand margin - PLEASE READ CAREFULLY.
For those not taking part in the Relays ......... please check the training sessions for you - note Saturday is switched to Sunday - hope you can all make it? COMMUNICATE availability please.
GOOD luck to each of you who is taking USA SATs on Saturday - take care with the seemingly obvious questions!!
Saturday 12th November: FULL TURNOUT PLEASE for the Met League in Stevenage ....... last race before Liverpool Trials.
Kenyan update
Best wishes are sent from the Stanmore Rocket who is enjoying living and training in Iten at 6000'+ mixing steadies and intervals with the locals as well as some top Dutch, New Zealand and French athletes. The UKA elite party arrived last Wednesday so he can join some of their sessions when they have acclimatised. Progress is very positive though the hilly terrain does affect steady running where the hills really put on the pressure but he's happy with the volume of work he can get done and the level of training after 5 weeks at altitude is now pretty much back to what he had been expecting to do back at home.
Impressive victory for Freya Lenton:
24.10.11 Congratulations to Freya Lenton who won the U17 Womens NW London XC League at Harrow last Saturday. On a very hard and fast course she mixed it with the U15 Boys winning her race and leading home Shaftesbury by a convincing 15 second margin. She will now go into the National XC Relays with the required confidence to run sub 9mins 25secs.
Tadhg Grant finished a very creditable 3rd in the Liddiard Trophy at Fryent Park - a solid run reflecting his impressive training performances over the past month. He will now expect to gain an 'A' team berth in the relays and greatly improve his best time of 9m23secs over the Berry Hill Park course in Mansfield.
Tadhg Grant finished a very creditable 3rd in the Liddiard Trophy at Fryent Park - a solid run reflecting his impressive training performances over the past month. He will now expect to gain an 'A' team berth in the relays and greatly improve his best time of 9m23secs over the Berry Hill Park course in Mansfield.
Senior National Road Relays:
Sophie Connor ran for the SBH Women's team - not perhaps quite at her best yet - must keep up the mileage!
Contrasting fortunes for our other athletes - Niall Fleming ran a superb 17m27secs and was fastest for the Humbugs (2nd fastest U20 Overall) while Tadhg Grant (expected to be in 18mins 15secs shape) was held up for hours by an accident on the M40 and failed to go under 20 mins having only just made it in time for Leg 6. Tonight's excellent session suggests he will be fine come Met League Stevenage. Nice to see Frankie Bailey get 6th in the Hampshire League last week too! Another one vying for a place in the A team in Mansfield. Looks like an Irish/African/Spanish A team at the moment unless Goodman flies home for this one! Ah .... but which Irish athlete!?
Contrasting fortunes for our other athletes - Niall Fleming ran a superb 17m27secs and was fastest for the Humbugs (2nd fastest U20 Overall) while Tadhg Grant (expected to be in 18mins 15secs shape) was held up for hours by an accident on the M40 and failed to go under 20 mins having only just made it in time for Leg 6. Tonight's excellent session suggests he will be fine come Met League Stevenage. Nice to see Frankie Bailey get 6th in the Hampshire League last week too! Another one vying for a place in the A team in Mansfield. Looks like an Irish/African/Spanish A team at the moment unless Goodman flies home for this one! Ah .... but which Irish athlete!?
PC PC wins leg 1 and posts 3rd fastest time of the day at National Road Relays as Humbug U17s claim silver team medals.
Sam Wilson, Mike Callegari & Phil Crout
The National Road Relays are a great early season test for athletes from as far apart as Cumbria and Cornwall. Interestingly London & Home Counties clubs were conspiculous by their absence - what a great pity notb to see some of the UK's leading U15s and U17s not getting a run. The course at Sutton Park is a real test for the Under 13s - some would say 3.8k is too far for 11 year old girls and I would agree wholeheartedly with this belief. As ever, I'm astounded by the pace of some of the younger runners - the fastest U13 Boy Ben
Dijkstra of Leicester broke 13 mins and would have been a welcome addition to almost 50% of U17 mens' teams! The accustomed domination of the Girls races by Aldershot and the boys races by Tonbridge was not to be this year as Leicester enjoyed an 80 secs advantage at the end of the U13 Boys relay; Jack Crabtree anchored Trafford to an U15 Boys win by 52secs with an individual time which which would have put him 8th fastest in the U17s! Bristol looked the business at U17 Mens level. In the Girls age groups the talented Bracknell girls led by the Goddard twins enjoyed a huge win by over a minute, Katie Shiel-Rankin anchored Aldershot in the U15 (would have been interesting to see what time 'in form' Natalie Connor would have run); while the U17 Women's race saw a comfortable 20 secs victory for Chelmsford, inevitably benefitting from the prodigously talented Jessica Judd's 12m 38secs leg which would have placed her 3rd fastest in the U15 Boys event!
In all, from the 18 sets of team medals on offer 14 clubs went home with a little bit of glory. This can only be healthy for the sport in the long run but the usual 'top dogs' will not just sit back - I'm sure they'll raise the bar yet again. Very pleased for Chiltern Harriers - lot of good work going on there - they just need to find a way for keeping it going and the right coloured medals will find their way to that lovely part of the country.
Well done to the Shaftesbury lads - 2 sets of medals when under strength and a great performance at U13 level with young Will Stibbs, Felix Bordet-Smith and Nathan Davies grabbing 10th and having enjoyed 7th early on. With several lads in the pipeline and ready to get onto the conveyor bent we can only move forward. The Under 17 Humbugs placed 2nd behind Bristol and all parts 'WEST' (!!?). Nice to have three teams out at this level too!
A great first leg from Phil Crout saw us into the lead as he dictated the pace for the first half of the opening lap before easing away from Alex Carter (Bath) and Zac Tobias (Bristol & West) in the last 400 metres and posting the very respectable time of 11m49secs for 3rd fastest of the day. The well tested medicine is beginning to pay off and there may be quite a lot to come for this dedicated and greatly under rated athlete. Only four athletes broke 12 minutes in what was quite a fearsome opening pace with WW have a mild panic attack as Phil seemed determined to take the initiative. A great run and a big boost to confidence.
Leg 2 saw first year U17 Sam Wilson (12m29secs 8th fastest on second leg) consolidate 2nd despite a great run from Laurie Probert (Tonbridge) (+ 11 places) while only he and Bristol's Luke Jacobs broke 12m15secs. Last leg saw Bristol protecting a relatively large 18 seconds lead and anchored by Hobie Martin who had made the long journey up from Newquay in Cornwell. Michael Callegari put his foot right to the floor from the off and soon Tonbridge were left behind and it appeared to be a two horse race. Closing to 40 metres by the turn he bravely held on before Martin found that extra push to maintain his lead and secure victory. Michael had the consolation of running the fastest time of the day at 11m45secs as these two were the only runners to break 12m15secs.
TOP 15 TEAMS:
1 Bristol and West 35:47
2 Shaftesbury Barnet Harriers A 36:03
3 Tonbridge A 36:42
4 Aldershot & Farnham, A 36:51
5 Sale Harriers Manchester A 37:13
6 Aldershot & Farnhams B 37:17
7 Coventry Godiva A 37:20
8 Tonbridge B 37:22
9 Swansea Harriers A 37:38
10 Team Bath 37:42
11 City Of Norwich A 37:43
12 Leicester A 37:52
13 City Of Stoke 37:57
14 Bedford and County A 38:06
15 Wakefield A 38:34
FASTEST 10 TIMES:
1 Michael Callegari Shaftesbur A 11:45
2 Hobie Martin Bristol An A 11:47
3 Phillip Crout Shaftesbur A 11:49
4 Alex Carter Team Bath 11:50
5 Zak Tobias Bristol An A 11:56
6 Laurie Probert Tonbridge A 11:58
= Adam Hulin Aldershot, B 11:58
8 Luke Jacobs Bristol An A 12:04
9 Michael McKeown Coventry G A 12:09
10 Ryan Moore Sale Harri A 12:10
Dijkstra of Leicester broke 13 mins and would have been a welcome addition to almost 50% of U17 mens' teams! The accustomed domination of the Girls races by Aldershot and the boys races by Tonbridge was not to be this year as Leicester enjoyed an 80 secs advantage at the end of the U13 Boys relay; Jack Crabtree anchored Trafford to an U15 Boys win by 52secs with an individual time which which would have put him 8th fastest in the U17s! Bristol looked the business at U17 Mens level. In the Girls age groups the talented Bracknell girls led by the Goddard twins enjoyed a huge win by over a minute, Katie Shiel-Rankin anchored Aldershot in the U15 (would have been interesting to see what time 'in form' Natalie Connor would have run); while the U17 Women's race saw a comfortable 20 secs victory for Chelmsford, inevitably benefitting from the prodigously talented Jessica Judd's 12m 38secs leg which would have placed her 3rd fastest in the U15 Boys event!
In all, from the 18 sets of team medals on offer 14 clubs went home with a little bit of glory. This can only be healthy for the sport in the long run but the usual 'top dogs' will not just sit back - I'm sure they'll raise the bar yet again. Very pleased for Chiltern Harriers - lot of good work going on there - they just need to find a way for keeping it going and the right coloured medals will find their way to that lovely part of the country.
Well done to the Shaftesbury lads - 2 sets of medals when under strength and a great performance at U13 level with young Will Stibbs, Felix Bordet-Smith and Nathan Davies grabbing 10th and having enjoyed 7th early on. With several lads in the pipeline and ready to get onto the conveyor bent we can only move forward. The Under 17 Humbugs placed 2nd behind Bristol and all parts 'WEST' (!!?). Nice to have three teams out at this level too!
A great first leg from Phil Crout saw us into the lead as he dictated the pace for the first half of the opening lap before easing away from Alex Carter (Bath) and Zac Tobias (Bristol & West) in the last 400 metres and posting the very respectable time of 11m49secs for 3rd fastest of the day. The well tested medicine is beginning to pay off and there may be quite a lot to come for this dedicated and greatly under rated athlete. Only four athletes broke 12 minutes in what was quite a fearsome opening pace with WW have a mild panic attack as Phil seemed determined to take the initiative. A great run and a big boost to confidence.
Leg 2 saw first year U17 Sam Wilson (12m29secs 8th fastest on second leg) consolidate 2nd despite a great run from Laurie Probert (Tonbridge) (+ 11 places) while only he and Bristol's Luke Jacobs broke 12m15secs. Last leg saw Bristol protecting a relatively large 18 seconds lead and anchored by Hobie Martin who had made the long journey up from Newquay in Cornwell. Michael Callegari put his foot right to the floor from the off and soon Tonbridge were left behind and it appeared to be a two horse race. Closing to 40 metres by the turn he bravely held on before Martin found that extra push to maintain his lead and secure victory. Michael had the consolation of running the fastest time of the day at 11m45secs as these two were the only runners to break 12m15secs.
TOP 15 TEAMS:
1 Bristol and West 35:47
2 Shaftesbury Barnet Harriers A 36:03
3 Tonbridge A 36:42
4 Aldershot & Farnham, A 36:51
5 Sale Harriers Manchester A 37:13
6 Aldershot & Farnhams B 37:17
7 Coventry Godiva A 37:20
8 Tonbridge B 37:22
9 Swansea Harriers A 37:38
10 Team Bath 37:42
11 City Of Norwich A 37:43
12 Leicester A 37:52
13 City Of Stoke 37:57
14 Bedford and County A 38:06
15 Wakefield A 38:34
FASTEST 10 TIMES:
1 Michael Callegari Shaftesbur A 11:45
2 Hobie Martin Bristol An A 11:47
3 Phillip Crout Shaftesbur A 11:49
4 Alex Carter Team Bath 11:50
5 Zak Tobias Bristol An A 11:56
6 Laurie Probert Tonbridge A 11:58
= Adam Hulin Aldershot, B 11:58
8 Luke Jacobs Bristol An A 12:04
9 Michael McKeown Coventry G A 12:09
10 Ryan Moore Sale Harri A 12:10
BUSY WEEK FOR THOSE WHO WERE FIT!?
APEX SPORTS CHILTERN LEAGUE:
Wigmore Pk. Luton Claire McMahon - Athlete of the month for September confirmed my confidence in her by finishing a very pleasing 9th in the SW race at the Chiltern League at Wigmore Park, Luton. She will have been delighted to get the better of several girls who have regularly beaten her in the past couple of years - great job Claire.
LONDON CITY RUNNER METROPOLITAN LEAGUE:
Claybury, Woodford The rest of the girls were not to be outdone as 17 year old Georgia Bell, making her debut in the Met League Seniors, recovered from a slightly over ambitious first lap to finish 16th and first U20 Women home on the day. I was pleased with her last kilometre in which she was finishing strongly - already an altogether different athlete from last year's winter season. U15 Girl Natalie Connor, fresh from her straightforward victory in the ESAA Schools Cup race at Haileybury only 48 hours earlier, and giving two years to the rest of the field, dominated a rather disappointing turnout in the U15/U17 Womens race, with a comfortable 8 second victory as the top two finishers were almost a minute in front of 3rd place. Beth Carter simply does not have sufficient miles in her legs at the moment and was a shadow of her normal self but regular steadies will see her improve quickly.
A much more mature Niall Fleming showed he is beginning to return to the form of 2009/10 in the Senior Mens' race - 2nd place and first U20 home was a just reward for a 'within himself' solid run - victory went to the much improved Mohammed Aadan of TVH by a few seconds. Jake Shelley finished 18th despite a painful fall on the downhill section towards the finish. Joe Sherry forgot who he was racing against and found that transition to the Senior ranks requires a conservative first lap but he should be pleased with 53rd and considering he has only just finished his track season ought not to be concerned too much about which U20s are in front of him at this stage of the season. It was encouraging to see so many talented U20s from several clubs step up to race at this level with no little success. We've a few to come ourselves and a separate section for this age group would draw out even more.
Phil Crout continued his early season good form. He led the sprint for position down the treacherous opening downhill section and as Mike Callegari scuttled away at the front he was suicidally chased by James Stockings of WGEL while Phil and the group of talented Enfield U15s tracked them at a very respectful distance before closing the gap in the second half of the race as Phil's experience saw him claim 2nd place with a nice 10 second cushion over the 2011 ESAA XC Silver medalist/SIAB U15 winner.
It was a great disappointment to see so few young athletes turn out in some of the age group races with the U13 Girls having just 14 finishers and an 8 minute finishing spread.
It's also very interesting to see that the participation and development of younger athletes does not reflect the team positions held in both the Senior races - in fact it's almost the reverse!
Wigmore Pk. Luton Claire McMahon - Athlete of the month for September confirmed my confidence in her by finishing a very pleasing 9th in the SW race at the Chiltern League at Wigmore Park, Luton. She will have been delighted to get the better of several girls who have regularly beaten her in the past couple of years - great job Claire.
LONDON CITY RUNNER METROPOLITAN LEAGUE:
Claybury, Woodford The rest of the girls were not to be outdone as 17 year old Georgia Bell, making her debut in the Met League Seniors, recovered from a slightly over ambitious first lap to finish 16th and first U20 Women home on the day. I was pleased with her last kilometre in which she was finishing strongly - already an altogether different athlete from last year's winter season. U15 Girl Natalie Connor, fresh from her straightforward victory in the ESAA Schools Cup race at Haileybury only 48 hours earlier, and giving two years to the rest of the field, dominated a rather disappointing turnout in the U15/U17 Womens race, with a comfortable 8 second victory as the top two finishers were almost a minute in front of 3rd place. Beth Carter simply does not have sufficient miles in her legs at the moment and was a shadow of her normal self but regular steadies will see her improve quickly.
A much more mature Niall Fleming showed he is beginning to return to the form of 2009/10 in the Senior Mens' race - 2nd place and first U20 home was a just reward for a 'within himself' solid run - victory went to the much improved Mohammed Aadan of TVH by a few seconds. Jake Shelley finished 18th despite a painful fall on the downhill section towards the finish. Joe Sherry forgot who he was racing against and found that transition to the Senior ranks requires a conservative first lap but he should be pleased with 53rd and considering he has only just finished his track season ought not to be concerned too much about which U20s are in front of him at this stage of the season. It was encouraging to see so many talented U20s from several clubs step up to race at this level with no little success. We've a few to come ourselves and a separate section for this age group would draw out even more.
Phil Crout continued his early season good form. He led the sprint for position down the treacherous opening downhill section and as Mike Callegari scuttled away at the front he was suicidally chased by James Stockings of WGEL while Phil and the group of talented Enfield U15s tracked them at a very respectful distance before closing the gap in the second half of the race as Phil's experience saw him claim 2nd place with a nice 10 second cushion over the 2011 ESAA XC Silver medalist/SIAB U15 winner.
It was a great disappointment to see so few young athletes turn out in some of the age group races with the U13 Girls having just 14 finishers and an 8 minute finishing spread.
It's also very interesting to see that the participation and development of younger athletes does not reflect the team positions held in both the Senior races - in fact it's almost the reverse!
CONGRATULATIONS TO HARRY SAGEL on being awarded a full athletic scholarship at Rice University wef September 20112. (Head Coach is John Warren)
Rice University, where Head Coach is John Warren, will be the USA destination elected by Harry Sagel (next to Benny Hill and on extreme right in photo) for the next 3 years. Harry has a pb of 1m52.52secs over 800m and was 2nd in the 2011 Spanish Junior Championships.
He has been a solid member of the SBH 4x400m team this season with a fastest 400m split of 50.2secs. He aims to be back in Liverpool for the GB & NI Cross Country trials in late November.
1.10.11 October's arrived so it's London City Runner Metropolitan League next Saturday so it's time to start racing over the country
This is a difficult time of year - having experienced some wonderful 'Indian summer' weather over the past few days and raced on the track in Spanish 90 degrees plus only a fortnight ago many humbugs lads could be forgiven for believing that the mud of cross country courses must be weeks away BUT the first Met League is next Saturday (8th October) at Claybury hosted by WGExL.
OH YES! ....... remember the start is a fairly (not fair really) steep downhill run before a bottleneck between trees - thankfully the rest of the course, though tight in places is just what you need to tackle at this time of year - quite fast and likely to be dry whatever the weather this week. BEWARE the steep hill about halfway round! (3 times for the men!!!???)
I expect the whole squad to run in this race - excuses (other than injury) on Tuesday at training please.
You've got to start transition sometime and Claybury is a very fair test for all of you U20s moving into the Senior ranks. Rich Goodman won this race at a canter last year while Niall Fleming, Achraf and Jake Shelley have finished in the top ten on their debuts. Judging the pace is the most difficult aspect and that opening half mile can be a veritable sprint and while the wily older athletes hold back at the rear of the leading pack youngsters do tend to get away far too quickly - so remember it's 8k!. I will be looking to Tadhg Grant to use his experience at this level to work his way through the field as the race progresses. 4 U20s in the top 25 is possible, given the way you are runningat the moment. It's even more difficult in the Womens' race - the range of ability and experience (not to mention age) is huge and you will need to come to terms with having to run your own race for much of the second lap. Course is 6000m.
If all the U17s/U15s show we should be dominant in this race but the U15s need to realise that they could be giving away 2 years to some of their opponents - key thing here is have a race plan - it's a great chance to test yourself and gain experience when nothing is expected of you.
OH YES! ....... remember the start is a fairly (not fair really) steep downhill run before a bottleneck between trees - thankfully the rest of the course, though tight in places is just what you need to tackle at this time of year - quite fast and likely to be dry whatever the weather this week. BEWARE the steep hill about halfway round! (3 times for the men!!!???)
I expect the whole squad to run in this race - excuses (other than injury) on Tuesday at training please.
You've got to start transition sometime and Claybury is a very fair test for all of you U20s moving into the Senior ranks. Rich Goodman won this race at a canter last year while Niall Fleming, Achraf and Jake Shelley have finished in the top ten on their debuts. Judging the pace is the most difficult aspect and that opening half mile can be a veritable sprint and while the wily older athletes hold back at the rear of the leading pack youngsters do tend to get away far too quickly - so remember it's 8k!. I will be looking to Tadhg Grant to use his experience at this level to work his way through the field as the race progresses. 4 U20s in the top 25 is possible, given the way you are runningat the moment. It's even more difficult in the Womens' race - the range of ability and experience (not to mention age) is huge and you will need to come to terms with having to run your own race for much of the second lap. Course is 6000m.
If all the U17s/U15s show we should be dominant in this race but the U15s need to realise that they could be giving away 2 years to some of their opponents - key thing here is have a race plan - it's a great chance to test yourself and gain experience when nothing is expected of you.
28.9.11 - This and that so far this week
Most interestingly the blogs have me already retired from coaching, moved to the Gower Peninsula in Wales or is it Barstable (I thought that was in Essex so that's a wind up surely), a lost cause and never to be seen again east of Swindon.
WELL ............ let's keep it light then.
Clarification - Yes, Rugby was my first love and Basketball (a game designed for clumsy tall guys dominated by quick thinking little guys) comes a close second but Athletics is my PASSION.
Nice to get over 1000 hits on the website - pity some folks cannot digest what they read!
RG says 'jambo' he's loving it at 2350m and that Lornah's Centre is worth every penny. No training yet - getting used to the altitude and 'Chai'.
Training went brilliantly last night: 3 sets of 2 x 3mins @ 3m04 per km pace off 90secs (2 minutes) + 4 x 90secs with accelerating pace. Charles Richards and Sherbet Joe were showing off again! Some pace judgement adjustments required but everyone looked good and the Mansfield and Liverpool targets look doable already but who will be in the A relay team from:-
Goodman; Charles; Fleming; McKenzie; Sherry; Grant; Sagel; Bailey; O'Donnell; + 2 secret Moroccans with unpronounceable names.
The girls executed extraordinarily well - metronomically perfect pace judgement by the top pair and sensible running by the other youngsters.
Thursday's session is in Sunny Hill Park - meet at the stadium by 7pm - warm up by taking the long way to Sunny Hill 90 (meet at the cross roads at the top of the hill). Grass or path - you choose and come appropriately shoed.
NEXT FOCUS RACE:
London City Metropolitan XC League - Claybury - Saturday 8th October - ALL TO RUN PLEASE
WELL ............ let's keep it light then.
Clarification - Yes, Rugby was my first love and Basketball (a game designed for clumsy tall guys dominated by quick thinking little guys) comes a close second but Athletics is my PASSION.
Nice to get over 1000 hits on the website - pity some folks cannot digest what they read!
RG says 'jambo' he's loving it at 2350m and that Lornah's Centre is worth every penny. No training yet - getting used to the altitude and 'Chai'.
Training went brilliantly last night: 3 sets of 2 x 3mins @ 3m04 per km pace off 90secs (2 minutes) + 4 x 90secs with accelerating pace. Charles Richards and Sherbet Joe were showing off again! Some pace judgement adjustments required but everyone looked good and the Mansfield and Liverpool targets look doable already but who will be in the A relay team from:-
Goodman; Charles; Fleming; McKenzie; Sherry; Grant; Sagel; Bailey; O'Donnell; + 2 secret Moroccans with unpronounceable names.
The girls executed extraordinarily well - metronomically perfect pace judgement by the top pair and sensible running by the other youngsters.
Thursday's session is in Sunny Hill Park - meet at the stadium by 7pm - warm up by taking the long way to Sunny Hill 90 (meet at the cross roads at the top of the hill). Grass or path - you choose and come appropriately shoed.
NEXT FOCUS RACE:
London City Metropolitan XC League - Claybury - Saturday 8th October - ALL TO RUN PLEASE
BERLIN MARATHON 25.9.11
CONGRATULATIONS to Dan Davies (pictured left in the 2010 Edinburgh Half) on finishing 114th in the Berlin Marathon in 2hrs34mins09secs (a 14 minute improvement on his debut last year).
This was a great run by Dan on the fastest course in the World as demonstrated by Patrick Makau with his new WORLD BEST of 2hrs03mins38secs to slice a huge 20 secs off the old record.
Dan shows what diligent preparation and determination can do for you. He came late into athletics and I firmly believe that he should now go sub 2hrs30mins in the London next spring. The experience of running at this level is an invaluable asset towards developing knowledge of pace judgement, patience and race rehydration - Dan will have no doubt digested much important information from this event. TOP JOB DAN - the WWA squad send their best wishes for the future.
By the way - I lost a £10 bet on Mr Mussabini ......... who said he could break 3 hours on a few bike rides and nothing longer than 16 miles ..... well done mate ..... any chance of a sub for a poor old pensioner to get through till the end of the month when the DES hopefully fork out (!?)
Great Berlin run by Scott Overall to qualify for 2012 with 2hrs 10mins - now relax and prepare for London.
This was a great run by Dan on the fastest course in the World as demonstrated by Patrick Makau with his new WORLD BEST of 2hrs03mins38secs to slice a huge 20 secs off the old record.
Dan shows what diligent preparation and determination can do for you. He came late into athletics and I firmly believe that he should now go sub 2hrs30mins in the London next spring. The experience of running at this level is an invaluable asset towards developing knowledge of pace judgement, patience and race rehydration - Dan will have no doubt digested much important information from this event. TOP JOB DAN - the WWA squad send their best wishes for the future.
By the way - I lost a £10 bet on Mr Mussabini ......... who said he could break 3 hours on a few bike rides and nothing longer than 16 miles ..... well done mate ..... any chance of a sub for a poor old pensioner to get through till the end of the month when the DES hopefully fork out (!?)
Great Berlin run by Scott Overall to qualify for 2012 with 2hrs 10mins - now relax and prepare for London.
SOUTHERN ROAD RELAYS: Aldershot - Rushmoor Arena 24/25 Sept.
Pride of place goes to the GOLD MEDAL Humbug U15 Boys team including Joe Brennan on the anchor leg
The U17s were 3rd with Phil Crout (pictured left) 10th fastest - see what a good rest does for you!? ........ WELL DONE!
Our U20 girls were making their debuts at Senior Women's level. Both ran really well - Sophie Connor was second fastest of the SBH team which placed 4th after a scrap with Portsmouth, Southampton and Epsom & Ewell - her time was 13m45secs. Georgia Bell continues her good form and her run of 13m58secs would have made the A team on the day! Good job once again ladies.
Natalie Connor was 20th fastest in the U15 Girls race with 11m11secs while Sophia Parvisi-Wayne ran a pleasing 11m51secs when anchoring the SBH B team
The U17s were 3rd with Phil Crout (pictured left) 10th fastest - see what a good rest does for you!? ........ WELL DONE!
Our U20 girls were making their debuts at Senior Women's level. Both ran really well - Sophie Connor was second fastest of the SBH team which placed 4th after a scrap with Portsmouth, Southampton and Epsom & Ewell - her time was 13m45secs. Georgia Bell continues her good form and her run of 13m58secs would have made the A team on the day! Good job once again ladies.
Natalie Connor was 20th fastest in the U15 Girls race with 11m11secs while Sophia Parvisi-Wayne ran a pleasing 11m51secs when anchoring the SBH B team
Jo Brennan chases Jessica Judd to huge pb over 3000m
Congratulations to Joe Brennan who ran 9m21.59secs (2011 UK U15 Boys Ranked 13th) at Watford Open
Great job Joe!
Great job Joe!
NJL FINALS IN DERBY & EUROPEAN JUNIOR CLUBS IN CASTELLON + other snippetts
My goodness ........ an interesting couple of weeks of late season racing.
WWA Squad dropped just 6pts in the NJL Finals at Derby with everyone performing well across the board. Impressive wins for Rich Charles (800m), Tadhg Grant (1500m) and Rich Goodman (1500m) who had all been 'flying on the park grass' for the past two weeks. Niall Fleming was an easy winner of the 3k as was Sophie Connor in the girls race in which a 70 second lap midrace was all that was needed to break up the field.
Big pbs for Zoe Levin over both 400H and Steeplechase while Georgia Bell scored valuable SBH points in both the 800m (2nd) and 1500m (1st)
Joe Sherry suffered from a fast start in the 2k 'chase but still won his race - more temperance required(?).
Spanish sun and sand in Castellon ( go to: http://www.youtube.com/watch?v=mCKVl9p8AT8&feature=BFa&list=SPD3480BF884BD6E54&lf=list_related for a video of the champs) was a welcome end of season but serious bash with some great performances as SBH finished a very creditable 3rd overall in the European Champion U20 Clubs Championships. The final 200m kick in the 1500m by Rich Charles' was simply measured in terms of a 40m final margin as he tore round the last 200m in 26.5secs (see post race video interview at http://www.youtube.com/watch?v=8tfA0KPUvNw&feature=relmfu). Rich Goodman drew the short straw in the shape of European Junior 5k/10k double Gold medallist Gabriel Navarro. The local hero went out at sub 8mins pace (2m08secs at 800!) only to be reeled in by the 'Stanmore Rocket' who then unleashed a well honed sprint finish to breeze past in the final 100 metres (see post race video interview at http://www.youtube.com/watch?v=kzVAATUx2Fo&list=PLD3480BF884BD6E54&index=19). Simply a 'great scalp' !? Proves we are never far away from a good run/race whatever the time of year and our programme is probably no different to other top groups world wide. Delighted with Joe Sherry's debut over 3k Steeplchase - a slow first 1500m in 5m20secs did help but the negative splits were impressive - well done Joe! Harry Segal (50.4secs) ran a great second leg in the 4x400m while the 'Hurley Road Hustler' recorded 48.9 on his leg.
GOOD LUCK to all those going up to Uni over the next two weeks:-
JP-W to Westminster to read Business and Property Management
Ryan S. to Keele (Geology with Geography)
Niall Fleming back to Birmingham (Sports Science & Maths)
Sophie C to Warwick (History) (where she will be coached by Norma Pugh)
Zoe L to Oxford Brookes (Sports Science)
David O'D to Leicester (Aeronautical Engineering)
Richard G. flies out to Kenya tonight for 9 weeks altitude training in preparation for the European XC Champs in December.
CONGRATULATIONS to Dan Davies who prepared for the Berlin Marathon next Sunday morning (along with Mr Mussibini) with an easy win in the Stockbridge 10k in 35m03secs - perfect pace eh!?
CASTELLON PHOTO GALLERY SHOWN BELOW
WWA Squad dropped just 6pts in the NJL Finals at Derby with everyone performing well across the board. Impressive wins for Rich Charles (800m), Tadhg Grant (1500m) and Rich Goodman (1500m) who had all been 'flying on the park grass' for the past two weeks. Niall Fleming was an easy winner of the 3k as was Sophie Connor in the girls race in which a 70 second lap midrace was all that was needed to break up the field.
Big pbs for Zoe Levin over both 400H and Steeplechase while Georgia Bell scored valuable SBH points in both the 800m (2nd) and 1500m (1st)
Joe Sherry suffered from a fast start in the 2k 'chase but still won his race - more temperance required(?).
Spanish sun and sand in Castellon ( go to: http://www.youtube.com/watch?v=mCKVl9p8AT8&feature=BFa&list=SPD3480BF884BD6E54&lf=list_related for a video of the champs) was a welcome end of season but serious bash with some great performances as SBH finished a very creditable 3rd overall in the European Champion U20 Clubs Championships. The final 200m kick in the 1500m by Rich Charles' was simply measured in terms of a 40m final margin as he tore round the last 200m in 26.5secs (see post race video interview at http://www.youtube.com/watch?v=8tfA0KPUvNw&feature=relmfu). Rich Goodman drew the short straw in the shape of European Junior 5k/10k double Gold medallist Gabriel Navarro. The local hero went out at sub 8mins pace (2m08secs at 800!) only to be reeled in by the 'Stanmore Rocket' who then unleashed a well honed sprint finish to breeze past in the final 100 metres (see post race video interview at http://www.youtube.com/watch?v=kzVAATUx2Fo&list=PLD3480BF884BD6E54&index=19). Simply a 'great scalp' !? Proves we are never far away from a good run/race whatever the time of year and our programme is probably no different to other top groups world wide. Delighted with Joe Sherry's debut over 3k Steeplchase - a slow first 1500m in 5m20secs did help but the negative splits were impressive - well done Joe! Harry Segal (50.4secs) ran a great second leg in the 4x400m while the 'Hurley Road Hustler' recorded 48.9 on his leg.
GOOD LUCK to all those going up to Uni over the next two weeks:-
JP-W to Westminster to read Business and Property Management
Ryan S. to Keele (Geology with Geography)
Niall Fleming back to Birmingham (Sports Science & Maths)
Sophie C to Warwick (History) (where she will be coached by Norma Pugh)
Zoe L to Oxford Brookes (Sports Science)
David O'D to Leicester (Aeronautical Engineering)
Richard G. flies out to Kenya tonight for 9 weeks altitude training in preparation for the European XC Champs in December.
CONGRATULATIONS to Dan Davies who prepared for the Berlin Marathon next Sunday morning (along with Mr Mussibini) with an easy win in the Stockbridge 10k in 35m03secs - perfect pace eh!?
CASTELLON PHOTO GALLERY SHOWN BELOW
Some very pleasing efforts in the Watford Open on 7.9
Joe Brennan got stitched up and put in the slowest 3k race so didn't get going until after half way when he proceeded to up the pace and go 34th on the UK U15 Rankings (7th in the London Region) with 9m43.97secs - he says ' I'll give it another go in two weeks time as I felt there was more there' ........... his fellow Celtic mentor agrees and has set an appropriate target as an extra 'end of season bit of fun!'
Natalie Connor completed a very impressive track season by going 16th fastest in the UK this year (3rd in the LOndon Region) clocking 10m37.51secs with a nice even paced run and a strong finish.
Personal bests too for Zoe Levin (U20) with an 800m in 2m23.98secs - augurs well for her NJL Final 'chase next weekend in Derby. Freya Lenton also set a big pb with 2m24.41secs with lots more in the tank now that she realises what could be possible. David O'Connell's debut saw a season's best 2m06.36 as he battled down the home straight with Alex Horton following a very slow paced 66.8secs first lap!? There's sub 2mins there if those shin splints clear up. Joe Sherry was just outside 2mins but he handled a fast first lap well and we will be expecting him to go close to ESAA EQS at Derby this weekend (subject to a foul weather forecast).
Sagie Benaim and Georgia Bell found the pace too hot on their second lap but the former is short on training and will now start to focus on a XC 'Blue' for Oxford next December while GB is working back to fitness after a holiday break. Niall Fleming ran a season's best 3m54 in the BMC 1500m and he will be looking use his pace and experience to secure a Gold medal in the NJL final while Richard Charles continues to improve though a 1m53.65secs looked a bit too easy and he will relish the test of an 800/400 pair of races this weekend followed by a Championship 1500m in Castellon, Spain in the U20 European Champion Clubs meeting.
Tough weekend coming up with the real challenge of 'racing rather than chasing' as SBH U20 Men attempt to retain their No. 1 position in UK and our ladies will no doubt put up their usual spirited fight to support 'the lads'. With Fleming, Goodman, Grant, Charles and Sherry training really well - really enjoyed the 'twilight session' on grass last night - and McLaughin and Callagari stretching their seasons really well there should be a few sparks flying around Moorways on Sunday.
REMEMBER INSTRUCTIONS FOR THE NEXT 10 DAYS!
THIS IS A PERIOD OF REST SO SWIMMING ONLY FOR THOSE NOT STILL COMPETING ON THE TRACK
Natalie Connor completed a very impressive track season by going 16th fastest in the UK this year (3rd in the LOndon Region) clocking 10m37.51secs with a nice even paced run and a strong finish.
Personal bests too for Zoe Levin (U20) with an 800m in 2m23.98secs - augurs well for her NJL Final 'chase next weekend in Derby. Freya Lenton also set a big pb with 2m24.41secs with lots more in the tank now that she realises what could be possible. David O'Connell's debut saw a season's best 2m06.36 as he battled down the home straight with Alex Horton following a very slow paced 66.8secs first lap!? There's sub 2mins there if those shin splints clear up. Joe Sherry was just outside 2mins but he handled a fast first lap well and we will be expecting him to go close to ESAA EQS at Derby this weekend (subject to a foul weather forecast).
Sagie Benaim and Georgia Bell found the pace too hot on their second lap but the former is short on training and will now start to focus on a XC 'Blue' for Oxford next December while GB is working back to fitness after a holiday break. Niall Fleming ran a season's best 3m54 in the BMC 1500m and he will be looking use his pace and experience to secure a Gold medal in the NJL final while Richard Charles continues to improve though a 1m53.65secs looked a bit too easy and he will relish the test of an 800/400 pair of races this weekend followed by a Championship 1500m in Castellon, Spain in the U20 European Champion Clubs meeting.
Tough weekend coming up with the real challenge of 'racing rather than chasing' as SBH U20 Men attempt to retain their No. 1 position in UK and our ladies will no doubt put up their usual spirited fight to support 'the lads'. With Fleming, Goodman, Grant, Charles and Sherry training really well - really enjoyed the 'twilight session' on grass last night - and McLaughin and Callagari stretching their seasons really well there should be a few sparks flying around Moorways on Sunday.
REMEMBER INSTRUCTIONS FOR THE NEXT 10 DAYS!
THIS IS A PERIOD OF REST SO SWIMMING ONLY FOR THOSE NOT STILL COMPETING ON THE TRACK
4.9.11 - Natalie's 100th of a second? .........
Mixed performances at the National Young Athletes finals for the younger WWA squaddies.
Natalie Connor (see left) front ran a very brave effort over 1500m only to lose by 100th of a second! - I'm sure she didn't realise the Swansea girl was finishing strongly but a time of 4m49.01 was very respectable at this stage of a long and very successful season. AAA's Bronze medallist Phil Crout suffered by far his poorest 3k as he was never on the pace - credit is due to the way he tackled the 1500m an hour later as he carved up the field. Joe Brennan faced something of a 'monster opponent' - the Stoke lad must have been at least 1.90m tall and saw off the opposition with a strong front run. Despite enjoying a valuable weeks training in Wales with his new school Joe was below his best with 2m16secs but will now finish his season by tryin a 3k on Weds at Watford (with Natalie?).
NO DOUBT MANY OF YOU UNDER 20s WILL BE CONTESTING A SHARPENING 800m OR 3k AT WOODSIDE ARENA TOO!?
UP COMING FIXTURES
We are entering winter mode now but the U20s have the NJL finals at Derby next weekend (details on a separate page so please \read very carefully) speak to me if you need transport and let the other geoff know what's happening.
The following Saturday sees our U20 Men represent GB & NI in the U20 European Clubs Premier Champs in Castellon, Spain - AGAIN FULL DETAILS ARE AVAILABLE on a separate page. We travel via Gatwick to Valencia at 2:15pm on Friday 16th returning on Sunday 18th. I have space in my car if need by on a first claim basis (max. of 4 seats available)
ALSO: Sunday 11th September - Middlesex Young Athletes' Relays at Heyes
Natalie Connor (see left) front ran a very brave effort over 1500m only to lose by 100th of a second! - I'm sure she didn't realise the Swansea girl was finishing strongly but a time of 4m49.01 was very respectable at this stage of a long and very successful season. AAA's Bronze medallist Phil Crout suffered by far his poorest 3k as he was never on the pace - credit is due to the way he tackled the 1500m an hour later as he carved up the field. Joe Brennan faced something of a 'monster opponent' - the Stoke lad must have been at least 1.90m tall and saw off the opposition with a strong front run. Despite enjoying a valuable weeks training in Wales with his new school Joe was below his best with 2m16secs but will now finish his season by tryin a 3k on Weds at Watford (with Natalie?).
NO DOUBT MANY OF YOU UNDER 20s WILL BE CONTESTING A SHARPENING 800m OR 3k AT WOODSIDE ARENA TOO!?
UP COMING FIXTURES
We are entering winter mode now but the U20s have the NJL finals at Derby next weekend (details on a separate page so please \read very carefully) speak to me if you need transport and let the other geoff know what's happening.
The following Saturday sees our U20 Men represent GB & NI in the U20 European Clubs Premier Champs in Castellon, Spain - AGAIN FULL DETAILS ARE AVAILABLE on a separate page. We travel via Gatwick to Valencia at 2:15pm on Friday 16th returning on Sunday 18th. I have space in my car if need by on a first claim basis (max. of 4 seats available)
ALSO: Sunday 11th September - Middlesex Young Athletes' Relays at Heyes
31.8.11 - Inspired by Rich Charles running an intelligent 1m52.18 800m in the BAL last Saturday training last night was right back up there with real intensity and enthusiasm. These are the standards our programme needs in order to work well so well done everyone!
Great to see RG doing such a fantastic 'big' session and to see RC floating along in the 25s. SC was back to her best, no doubt happier to have her training partner back at the coalface. TG is slowly coming back while JS looked a little more 'controlled'.
The youngsters did well too and I'm expecting some good performances over the next 10 days at the various competitions coming up. Best session ever from DD and very nice to see RS back in the long sessions and a bonus to see Dan Lewis handling such a huge session so well (shades of 1997 - 2000?)
25.8.11 - Watford last night
Big 3k pb by 30 secs for Molly Patch with more to come methinks. Good pacemaking by Sagie Benaim pulled her through to 10m54secs, just behind Claire McMahon's 10m46secs. Claire had already run just outside 5mins over 1500m earlier in the evening so a very good session!
Pleasing 4m05secs over 1500m for Sagie Benaim off just half a dozen sessions though the early pace was much faster than this (3.56) so his usual last lap speed was missing!
Pleasing 4m05secs over 1500m for Sagie Benaim off just half a dozen sessions though the early pace was much faster than this (3.56) so his usual last lap speed was missing!
NATIONAL CHAMPIONSHIPS BRONZE
for PHIL CROUT
Congratulations to Phil Crout who finished 3rd in the Under 17 Mens UK National Champs 3000m at Bedford. Windy and hot conditions affected times but Phil's performance is a great result in what is his first track season.
CONTINUE TO MAKE SURE YOU ALL MAINTAIN YOUR STEADY RUNNING OVER THE NEXT 7 DAYS - REMEMBER CORRECT PACE IS VITAL AT THE MOMENT - SO NOTHING TOO FAST.
Up coming Races:
Weds 24th August: Watford Open 1500m/3000m
Saturday 27th August - BAL in Newham
Sunday 28th August - Southern Inter Counties U15/20 at Abingdon
Wednesday 7th September - Watford BMC 800/1500/3000 + Open 800/3000
Good 800m times at Watford Open - Weds 10.8.11
Richard Charles 1m52.88secs UK U20 Rank 25 for 2011
Natalie Connor 2m21.1
Georgia Bell 2m12.13 UK U20 22nd for 2011
Joe Brennan 2m07.34
Beth Carter 2m31.8
Natalie Connor 2m21.1
Georgia Bell 2m12.13 UK U20 22nd for 2011
Joe Brennan 2m07.34
Beth Carter 2m31.8
Mr & Mrs Richard Williams
Lavenham Church 23.7.11
Aviva U20 3000 metres
Aviva U20 3k at Crystal Palce Grand Prix 5.8.11
Another huge 37 runner field of the best UK middle distance runners produced the highest quality U20 race of the season as Jonathan Hay 8m13 and Zac Seddon 8m15 got the better of Richard Goodman 8m16 in the home straight with each running a season's best in a race dominated in the early stages by Tom Curr who went through 1500m in a conservative 4m05secs with RG forced to take up the running from 800m out but not quite having the finishing speed to hold off JH in the home straight.
Earlier Sophie Connor had found the female 3k a difficult proposition and it was a 'big ask' having suffered sunstroke in Portugal the week before. 10 mins would have normally been something of a stroll but dehydration causes real fatigue so it was not to be though it must have frustrating to see that the winner rarelt beats her over this distance of her favoured 1500m.
Earlier Sophie Connor had found the female 3k a difficult proposition and it was a 'big ask' having suffered sunstroke in Portugal the week before. 10 mins would have normally been something of a stroll but dehydration causes real fatigue so it was not to be though it must have frustrating to see that the winner rarelt beats her over this distance of her favoured 1500m.
UK Trials for World Championships
Goodman misses out on place in the Mens 1500m final by a hundredth of a second!
Great confidence boosting run from Rich Goodman over 1500m at the World Trials in Birmingham last night.
Unfortunately, despite being 10th fastest overall, he was pipped on the line for the final fastest loser place as the experienced James Brewer surged over the last 5 metres to steal his place in the final. He will be encouraged to have run a SBH Club Record and pb 3m45.66secs after such a slow first lap of 64.3secs but as the pace hotted up over the last 300m he was up for the charge down the home straight while a 1m57.9secs last 800m which augurs well for the up coming races. The speed is back there as he ran 42.2secs for the last 300m.
We now move on for the next target race - Crystal Palace Grand Prix U20 3000m on Friday 5th August where he will be joined by Sophie Connor who will contest the U20 Womens 3k.
Unfortunately, despite being 10th fastest overall, he was pipped on the line for the final fastest loser place as the experienced James Brewer surged over the last 5 metres to steal his place in the final. He will be encouraged to have run a SBH Club Record and pb 3m45.66secs after such a slow first lap of 64.3secs but as the pace hotted up over the last 300m he was up for the charge down the home straight while a 1m57.9secs last 800m which augurs well for the up coming races. The speed is back there as he ran 42.2secs for the last 300m.
We now move on for the next target race - Crystal Palace Grand Prix U20 3000m on Friday 5th August where he will be joined by Sophie Connor who will contest the U20 Womens 3k.
IMPRESSIVE RUNS AT WATFORD OPEN - Weds 27.7.11
Some big 1500 metres personal bests last night:
Phil Crout 4m02.53secs
Joe Sherry 4m02.99secs (missed you in that bergondy vest)
Harry Sagel 4m04.23secs
Season's best from:
Georgia Bell 4m36.2 (loads more there + 2m12ish next week?)
Niall Fleming 8m28.22secs (slowly but surely getting back there)
RC was impressive up to 1350m then the wheels came off again. No need to go from 400m methinks but very entertaining!?
Freya Lenton just outside 5mins - short of steadies but getting there - well done.
Claire Mcmahon 5m03.7secs but there is much more there at the moment.
IMPRESSIVE TRAINING SESSIONS ON TUESDAY NIGHT!
2 x 10 x 300m in 46secs off 60secs ....... hmmm - major of what!?
Dan Davies also had his best session yet and looks on target for sub 2hrs 40mins in Berlin. Mussabini get your skates on mate!
Phil Crout 4m02.53secs
Joe Sherry 4m02.99secs (missed you in that bergondy vest)
Harry Sagel 4m04.23secs
Season's best from:
Georgia Bell 4m36.2 (loads more there + 2m12ish next week?)
Niall Fleming 8m28.22secs (slowly but surely getting back there)
RC was impressive up to 1350m then the wheels came off again. No need to go from 400m methinks but very entertaining!?
Freya Lenton just outside 5mins - short of steadies but getting there - well done.
Claire Mcmahon 5m03.7secs but there is much more there at the moment.
IMPRESSIVE TRAINING SESSIONS ON TUESDAY NIGHT!
2 x 10 x 300m in 46secs off 60secs ....... hmmm - major of what!?
Dan Davies also had his best session yet and looks on target for sub 2hrs 40mins in Berlin. Mussabini get your skates on mate!
WWA SQUAD BIRTHDAYS:
Just gone or coming up!
Molly 12th July
Niall 27th July
Kate 2nd August
Zoe 7th August
Tadhg 17th August
Ryan 18th August
Molly 12th July
Niall 27th July
Kate 2nd August
Zoe 7th August
Tadhg 17th August
Ryan 18th August
National Junior Athletics League: Bromley - Sunday 24th July
Richard Charles was the star performer with a 48.8secs 4x400m leg after winning the 1500m in a modest sub 4mins from Richard Goodman who had won a conservative B800 in 1m57 earlier in the day. Some awesome training sessions from RG suggest he has a fast 1500m/3k in hin at the moment. Georgia Bell ran 2m18 and is moving in the right direction again and will look to get in to the low teens over 2 laps in the next 10 days her 59.1 4x400m leg has the fastest for SBH. Freya Lenton ran a pb over 3k and will have gained much confidence from this run.
Harry Sagel had a solid run against Zac Curran (WSEH/ESAA SB 800m Champion), perhaps just mistiming his run down the home straight - doubt this will happen again! We await a big pb over 1500m at Watford next Wednesday night ............
Dan Abrey is still suffering with a sore calf but it was his determination to finish the 'chase that won SBH the Southern Premier NJ League title by just 1.5pts!
Harry Sagel had a solid run against Zac Curran (WSEH/ESAA SB 800m Champion), perhaps just mistiming his run down the home straight - doubt this will happen again! We await a big pb over 1500m at Watford next Wednesday night ............
Dan Abrey is still suffering with a sore calf but it was his determination to finish the 'chase that won SBH the Southern Premier NJ League title by just 1.5pts!
3 big pbs at Watford Open:
Congratulations to the following on significant personal best performances at last Wednesdays Watford Open
Sophie Connor 2m09.64secs UK Ranked 8th 2011 - paste the link shown below onto your browser to watch this race (thanks to Mark Hookaway via Athleticos)
www.athleticos.org/coverage/238975-2011-BMC-Watford-Gold-Standard-Meet/video/500235-800m-Women-A-race-BMC-Watford-13072011
Natalie Connor 2m20.3secs UK Ranked 44th 2011
Tadhg Grant 1m57.66secs
Sophie Connor 2m09.64secs UK Ranked 8th 2011 - paste the link shown below onto your browser to watch this race (thanks to Mark Hookaway via Athleticos)
www.athleticos.org/coverage/238975-2011-BMC-Watford-Gold-Standard-Meet/video/500235-800m-Women-A-race-BMC-Watford-13072011
Natalie Connor 2m20.3secs UK Ranked 44th 2011
Tadhg Grant 1m57.66secs
NJL at Basildon - N.B. Believe all NJL postcodes in the future at your peril!
Sophie and Georgia double 2nds over 800m - nice 4x400 leg GB
Sophie held off U17 ESAA 800m Champions Kaylee Dodd over 1500m
HS impressive win in 800A followed up by 51.1 in 4x400 with RG executing well in the B race before running a smooth tempo 3k in sub 8m40.
Millsie looked fast in winning the 1500 while PC was close to his best in 2nd B with lots more to come.
Claire Mc had a good win the Southern League 3k in 10m56
NO chasers - cannot produce them at the moment!?
RC was on the beach in WSM listening to T4 or whatever
JS is in Nicaragua
RS is in Ireland
KB is in South America
MP we are missing you(?)
ZL get better soon!
JB wasn't sure where he was going but he's back for the YAL finals.
Freya ....... you would have been close to winning the 3k - what a pity!
Sophie held off U17 ESAA 800m Champions Kaylee Dodd over 1500m
HS impressive win in 800A followed up by 51.1 in 4x400 with RG executing well in the B race before running a smooth tempo 3k in sub 8m40.
Millsie looked fast in winning the 1500 while PC was close to his best in 2nd B with lots more to come.
Claire Mc had a good win the Southern League 3k in 10m56
NO chasers - cannot produce them at the moment!?
RC was on the beach in WSM listening to T4 or whatever
JS is in Nicaragua
RS is in Ireland
KB is in South America
MP we are missing you(?)
ZL get better soon!
JB wasn't sure where he was going but he's back for the YAL finals.
Freya ....... you would have been close to winning the 3k - what a pity!
SOME NEW SQUAD FACES THIS WEEK:
Firstly, good luck to Jani who has returned to his old training group at Bannister, Harrow. Unfortunately we have not seen too much of him over the past 8/10 months but we hope he can regain his enthusiasm for the sport and make a big breakthrough at his chosen distances.
We welcome Harry Sagel who is over in London on work experience. He will be testing himself in a 'humbug vest' at the A string 800m at the NJL at Basildon on Sunday. Harry has plenty of experiemce and finished 2nd in Spain's European Junior trials this season and has a best time of 1m52.8secs.
We will also see David O'Connell making his SBH debut as a guest in the 1500m. He trained well on thursday last week and will develop well with consistent training. GOD LUCK TO THEM BOTH!
Richard Charley (M35), the other new Squad member appears to have vanished into thin air since his impressive sub 4 minute run at Eltham two weeks ago? (AW simply never miss any perfromance, however obscure though this must be a real breakthrough for him since his previous best was as an 88min half marathoner!). Still a 3rd best V35 time of 3m59.03secs is impressive. More regular training should see him go a lot faster but at the moment he remains conspicuous by his absence.
We welcome Harry Sagel who is over in London on work experience. He will be testing himself in a 'humbug vest' at the A string 800m at the NJL at Basildon on Sunday. Harry has plenty of experiemce and finished 2nd in Spain's European Junior trials this season and has a best time of 1m52.8secs.
We will also see David O'Connell making his SBH debut as a guest in the 1500m. He trained well on thursday last week and will develop well with consistent training. GOD LUCK TO THEM BOTH!
Richard Charley (M35), the other new Squad member appears to have vanished into thin air since his impressive sub 4 minute run at Eltham two weeks ago? (AW simply never miss any perfromance, however obscure though this must be a real breakthrough for him since his previous best was as an 88min half marathoner!). Still a 3rd best V35 time of 3m59.03secs is impressive. More regular training should see him go a lot faster but at the moment he remains conspicuous by his absence.
Class tells as RICHARD CHARLES delivers the goods at ESAA Champs!
Final pos no name team time std
1 79 Charlie Grice Sussex 3:53.70 ns 2 25 Cameron Ross Boyek Durham 3:54.32 ns 3 54A Richard Charles Midd 3:54.53 ns 4 29 Tom Curr Glouc 3:56.46 es 5 86 Max Kaye WYork 3:57.09 es 6 41 Kieran Reilly Kent 3:58.28 7 33 Harvey Dixon Hamp 3:59.02 8 17 Matthew Grieve Cumb 3:59.55 9 52 Toby Loveridge Mersey 4:00.12 10 53 Matthew Fayers Midd 4:02.40 11 42 Philip Sesemann Kent 4:04.12 12 49 Liam White London 4:10.07
Far too many folk had written off the 'Hurley Road Hustler' ...... oh yes, training has been relatively light on volume but big on quality. We had recognised that to perform well the main target of the first half of this season must be a tilt at the schools title so the Euro trials were given a miss and the focus was always on getting to the ESAA 1500m final and then hoping that the pace would not be too fast early on. As luck would have it we were never forced into the high 3m40s so Rich was always going to be competitive, even against Euro high fliers Grice, Curr, Dixon and Boyek. Relaxation is the key to championship racing, plus the ability to know what is happening around you. The June WWA programme has proved its worth over 30 years and clearly RC had faith in what we do - that Eltham BMC race was the key - knowing you can run sub 2 mins over the last 800m of a 1500m race gives you the edge over those who just follow the pace and hope! Never far from the shoulder of favourite Charlie Grice and with only him and Cameron Boyek showing pace in the final straight Rich left it slightly too late in the desparate lunge to the finish line but 3rd place, a pb and Bronze medal was probably what we had hoped for and the scalps of Curr, Dixon and Fayers was a great boost to confidence. A few 800s over the next three weeks and then an attempt to run under 3m48 in August will be the plan from now on.
AND WHAT WHAT ABOUT EVERYONE ELSE AT ESAA CHAMPS?
Natalie CONNOR continued her impressive improvement over the past month with yet another pb in the Junior Girls 1500m - 4m43.2secs was yet another big breakthough - the heat was always going to be her 'FINAL' but she was 7th fastest in the heats and thoroughly deserved her place in the final by completely defying her previous UK 24th ranking to move 10 places upwards - great job Natalie!
Joe BRENNAN had suffered a whole week of schools exams and several school races which was certainly not the correct preparation for the ESAA Champs. Despite digging deep to record 4m26 he looked a tired athlete on the day but the experience will stand him in good stead for the future.
Phil CROUT finished a disappointing 10th in the Inter Boys 3k in 9mins but his uncharacteristically fast opening 1000m was to be a hard learned error. He's intelligent and hard working so will bounce back from this setback an d will be aiming for a sub 4mins 1500m before the end of July.
Tadhg GRANT was simply never on the pace in the SB 1500m heats despite my prediction of a place in the final - there's 3m52 in the tank at the moment irrespective of the race pace so we will be chasing that next week(!?)
ELSHWHERE AGAIN!?
Georgia BELL made a very promising track comeback at Watford recording an encouraging 4m48secs over 1500m while Freya LENTON broke 5mins for the first time and will looking to make a similar breakthrough to training partner Natalie over the next few weeks.
Richard GOODMAN was back on the track in the BAL 1500m - though caught napping with the change of pace in the middle of the race he will be encouraged by a 6th place finish in 3m54 but there's a lot more than that in the tank methinks.
In the UK Women's League Zoe LEVIN enjoyed her first Steeplechase win over 2000m with a technically superb display in which she shamed all the other runners with her slick barrier work and determination at the water jump - great effort Zoe that's up to 17th in the UK U20 Womens' rankings - now let's lower that 1500m S/chase time next weekend please.
1 79 Charlie Grice Sussex 3:53.70 ns 2 25 Cameron Ross Boyek Durham 3:54.32 ns 3 54A Richard Charles Midd 3:54.53 ns 4 29 Tom Curr Glouc 3:56.46 es 5 86 Max Kaye WYork 3:57.09 es 6 41 Kieran Reilly Kent 3:58.28 7 33 Harvey Dixon Hamp 3:59.02 8 17 Matthew Grieve Cumb 3:59.55 9 52 Toby Loveridge Mersey 4:00.12 10 53 Matthew Fayers Midd 4:02.40 11 42 Philip Sesemann Kent 4:04.12 12 49 Liam White London 4:10.07
Far too many folk had written off the 'Hurley Road Hustler' ...... oh yes, training has been relatively light on volume but big on quality. We had recognised that to perform well the main target of the first half of this season must be a tilt at the schools title so the Euro trials were given a miss and the focus was always on getting to the ESAA 1500m final and then hoping that the pace would not be too fast early on. As luck would have it we were never forced into the high 3m40s so Rich was always going to be competitive, even against Euro high fliers Grice, Curr, Dixon and Boyek. Relaxation is the key to championship racing, plus the ability to know what is happening around you. The June WWA programme has proved its worth over 30 years and clearly RC had faith in what we do - that Eltham BMC race was the key - knowing you can run sub 2 mins over the last 800m of a 1500m race gives you the edge over those who just follow the pace and hope! Never far from the shoulder of favourite Charlie Grice and with only him and Cameron Boyek showing pace in the final straight Rich left it slightly too late in the desparate lunge to the finish line but 3rd place, a pb and Bronze medal was probably what we had hoped for and the scalps of Curr, Dixon and Fayers was a great boost to confidence. A few 800s over the next three weeks and then an attempt to run under 3m48 in August will be the plan from now on.
AND WHAT WHAT ABOUT EVERYONE ELSE AT ESAA CHAMPS?
Natalie CONNOR continued her impressive improvement over the past month with yet another pb in the Junior Girls 1500m - 4m43.2secs was yet another big breakthough - the heat was always going to be her 'FINAL' but she was 7th fastest in the heats and thoroughly deserved her place in the final by completely defying her previous UK 24th ranking to move 10 places upwards - great job Natalie!
Joe BRENNAN had suffered a whole week of schools exams and several school races which was certainly not the correct preparation for the ESAA Champs. Despite digging deep to record 4m26 he looked a tired athlete on the day but the experience will stand him in good stead for the future.
Phil CROUT finished a disappointing 10th in the Inter Boys 3k in 9mins but his uncharacteristically fast opening 1000m was to be a hard learned error. He's intelligent and hard working so will bounce back from this setback an d will be aiming for a sub 4mins 1500m before the end of July.
Tadhg GRANT was simply never on the pace in the SB 1500m heats despite my prediction of a place in the final - there's 3m52 in the tank at the moment irrespective of the race pace so we will be chasing that next week(!?)
ELSHWHERE AGAIN!?
Georgia BELL made a very promising track comeback at Watford recording an encouraging 4m48secs over 1500m while Freya LENTON broke 5mins for the first time and will looking to make a similar breakthrough to training partner Natalie over the next few weeks.
Richard GOODMAN was back on the track in the BAL 1500m - though caught napping with the change of pace in the middle of the race he will be encouraged by a 6th place finish in 3m54 but there's a lot more than that in the tank methinks.
In the UK Women's League Zoe LEVIN enjoyed her first Steeplechase win over 2000m with a technically superb display in which she shamed all the other runners with her slick barrier work and determination at the water jump - great effort Zoe that's up to 17th in the UK U20 Womens' rankings - now let's lower that 1500m S/chase time next weekend please.
THANKS SOPHIE ......... MAGIC 50!!
Congratulations to Sophie Connor on her emphatic victory in the Senior Girls 1500m at the English Schools last Saturday.
A very tired Sophie had endured a disappointing previous weekend at the U20 Trials at Bedford - but while last weekend followed a heavy examination schedule this week had been focussed on quality training and sensible rest. Victory was a repeat of her Inter Girls win in 2008 (again at Gateshead) when she surprised the fancied runners by sucessfully breaking for home with 300m to go. Here she controlled the race from the front with the maturity and confidence bourne of an 8secs pb advantage over the rest of the field. The mantle of race favourite was carried without difficulty as the other girls dropped off the back of the pack one by one until it became a two horse race with Hannah Tarver of Merseyside; but a last 200 in 30.2 secs was all that was required for a second Schools title. Sophie is a great role model for everyone in our training group - always at training, brave and clinical in her approach to racing but, above all, someone who has a steely belief in herself and the way we train. Last year was a really difficult track season following injury but she simply gets on with things in a determined and logical fashion. Her injury free winter in which she was a regular 'top 8' finisher in the Met League, 11th in the schools and of course 'that' immensely impressive run in the Mansfield Relays provided a solid base for her favoured track suface.
There's surely a very big 3k in her legs at the moment while I know she'll want to attack her relatively modest 800m pb after a little rest in Spain.
WELL DONE SOPHIE and sincere thanks go to the secretary/chaufeurse for her immensely supportivive contribution to a well deserved championships victory.
A very tired Sophie had endured a disappointing previous weekend at the U20 Trials at Bedford - but while last weekend followed a heavy examination schedule this week had been focussed on quality training and sensible rest. Victory was a repeat of her Inter Girls win in 2008 (again at Gateshead) when she surprised the fancied runners by sucessfully breaking for home with 300m to go. Here she controlled the race from the front with the maturity and confidence bourne of an 8secs pb advantage over the rest of the field. The mantle of race favourite was carried without difficulty as the other girls dropped off the back of the pack one by one until it became a two horse race with Hannah Tarver of Merseyside; but a last 200 in 30.2 secs was all that was required for a second Schools title. Sophie is a great role model for everyone in our training group - always at training, brave and clinical in her approach to racing but, above all, someone who has a steely belief in herself and the way we train. Last year was a really difficult track season following injury but she simply gets on with things in a determined and logical fashion. Her injury free winter in which she was a regular 'top 8' finisher in the Met League, 11th in the schools and of course 'that' immensely impressive run in the Mansfield Relays provided a solid base for her favoured track suface.
There's surely a very big 3k in her legs at the moment while I know she'll want to attack her relatively modest 800m pb after a little rest in Spain.
WELL DONE SOPHIE and sincere thanks go to the secretary/chaufeurse for her immensely supportivive contribution to a well deserved championships victory.
WANT SOME EXPLOSIVE SPEED?
CURRY NIGHTS ARE BACK!
You've heard of Watford Opens finishing at 11pm ...... well watch this Home Page for our own late night Copthall Chapati Feasts being arranged by our new social secretary and open to all comers for the price of a coach's biriany.
ENGLISH SCHOOLS QUALIFICATION 2011
CONGRATULATIONS TO THE FOLLOWING ON BEING SELECTED FOR THEIR COUNTIES AT THE ESAA CHAMPIONSHIPS IN GATESHEAD ON 1/2 JULY 2011
Hertfordshire:
Senior Girls:
Sophie CONNOR (Dame Alice Owen's School) 1500m pb 4m22.13secs
Inter Boys:
Phillip CROUT (Dame Alice Owen's School) 3000m pb 8m44.47secs
Matt MORRISON who has EQS 400m time of 51.1secs awaits confirmation and has until Sunday to achieve a faster time.
Junior Girls:
Natalie CONNOR (Dame Alice Owen's School) 1500m pb 4m46.1secs
Junior Boys:
Joe BRENNAN (St Columba's College) 1500m pb 4m21.3secs
Chris SCALES (Haileybury College) 400m pb 53.1secs (Coach: Junior Welsh Wizard)
Middlesex:
Senior Boys:
Tadhg GRANT (Stanmore College) 1500m pb 3m54.3secs
Richard CHARLES (Cardinal Wiseman CHS) 1500m pb 3m54.5secs
Hertfordshire:
Senior Girls:
Sophie CONNOR (Dame Alice Owen's School) 1500m pb 4m22.13secs
Inter Boys:
Phillip CROUT (Dame Alice Owen's School) 3000m pb 8m44.47secs
Matt MORRISON who has EQS 400m time of 51.1secs awaits confirmation and has until Sunday to achieve a faster time.
Junior Girls:
Natalie CONNOR (Dame Alice Owen's School) 1500m pb 4m46.1secs
Junior Boys:
Joe BRENNAN (St Columba's College) 1500m pb 4m21.3secs
Chris SCALES (Haileybury College) 400m pb 53.1secs (Coach: Junior Welsh Wizard)
Middlesex:
Senior Boys:
Tadhg GRANT (Stanmore College) 1500m pb 3m54.3secs
Richard CHARLES (Cardinal Wiseman CHS) 1500m pb 3m54.5secs
Watford Grand Prix: 11.6.11 Lots of pbs to admire
The 'Stanmore Rocket' ran 3m46.84secs to dip under European Juniors Qualifying time - augars well for U20/U23 Trials in 2 weeks. First race back and up to UK 6th rank is very pleasing - Good job AH!. See www.athleticos.org/coverage/238861-2011-BMC-Grand-Prix-Watford/video/495967-Mens-1500m-B for video of race.
Coolsofa Sophie Connor just missed out on European U20 1500m qualifying time despite slicing 3 secs off her pb with a superbly controlled run in 4m22.13secs to advance to UK 2nd ranked for 2011 ALSO A NEW SBH U20 WOMENS 1500m RECORD
See www.athleticos.org/coverage/238861-2011-BMC-Grand-Prix-Watford/video/495961-Womens-1500m-B for video of race.
Millsie Grant pleased Mussobini with ESAA NS of 3m54.33 to knock over 2 secs off his best time ..... so far!? This was an intelligent performance but you MUST just listen to one voice now and concentrate on the upcoming races.
Up to 22nd UK ranked (but more importantly, 'lucky 13th' of the Yr 13s - dizzy heights for a 3k runner but remember what the cheeky Irishman did last year(!?) You'll be training with him next week too!
www.athleticos.org/coverage/238861-2011-BMC-Grand-Prix-Watford/video/495895-Mens-1500m-E
Jake ran 3m48.88 - some good preparation and sensible advice reaping reward here methinks!?
Video: www.athleticos.org/coverage/238861-2011-BMC-Grand-Prix-Watford/video/495905-Mens-1500m-D
Good stuff guys and girls but a real volume week coming up!?
Coolsofa Sophie Connor just missed out on European U20 1500m qualifying time despite slicing 3 secs off her pb with a superbly controlled run in 4m22.13secs to advance to UK 2nd ranked for 2011 ALSO A NEW SBH U20 WOMENS 1500m RECORD
See www.athleticos.org/coverage/238861-2011-BMC-Grand-Prix-Watford/video/495961-Womens-1500m-B for video of race.
Millsie Grant pleased Mussobini with ESAA NS of 3m54.33 to knock over 2 secs off his best time ..... so far!? This was an intelligent performance but you MUST just listen to one voice now and concentrate on the upcoming races.
Up to 22nd UK ranked (but more importantly, 'lucky 13th' of the Yr 13s - dizzy heights for a 3k runner but remember what the cheeky Irishman did last year(!?) You'll be training with him next week too!
www.athleticos.org/coverage/238861-2011-BMC-Grand-Prix-Watford/video/495895-Mens-1500m-E
Jake ran 3m48.88 - some good preparation and sensible advice reaping reward here methinks!?
Video: www.athleticos.org/coverage/238861-2011-BMC-Grand-Prix-Watford/video/495905-Mens-1500m-D
Good stuff guys and girls but a real volume week coming up!?
Hertfordshire Schools: Hemel 11.6.11
Pride of place goes to Natalie Connor for a simply fantastic 'solo run' of 4m46.3 in the JG 1500m. Nice little jump up to 14th on the UK rankings - well done!
She knew the time was there but a more relaxed and determined performance, full of rich promise, will have really built up confidence for the task up north in 'geordieland' in two weeks time. For once, I was happy that she kept an eye on her wrist stopwatch!
Poor old Joe Brennan ....... big lesson learned today as he was told the incorrect start time for the JB 1500m and missed his race - got to check the websites in the future and don't trust others - check everything. Sympathetic officials let him run in the IB 1500m and Phil Crout and Rory Mudd took him around to an ESAA EQS time of 4m21.3secs and an 8 secs pb. to push up into the UK top 25 times for 2011. I was very pleased for you as training has been going well recently while you handled the mistaken time in a mature fashion and just got on with things.
Phil found 4m15secs very straightforward to win the IB 1500m title and he continues his intelligent quest for a podium place in three weeks time. Lovely even paced running at 8m30secs pace is impressive and I am grateful for his willingness to set the correct race speed for an initially disappointed Joe. Let's hope the selectors give him the nod as there is more in the tank with U15 athletes around him throughout the race.
With WWA Junior doing the gubbings 'Canary' Christian Scales also sliced a bit more off his U15 400m time with 53.1secs and a straightforward victory to go to No.1 in the East and UK 11th ........ by the way, welcome to Old Trafford the home of the real REDS - wonder how you will cope - also, bet family footballing loyalties will be tested when they visit WHL eh? !
Well done WWA JUNIOR on at least three of your students gaining ESAA selection - looks like one of them may be a winner too - definitely favourite in my book!
She knew the time was there but a more relaxed and determined performance, full of rich promise, will have really built up confidence for the task up north in 'geordieland' in two weeks time. For once, I was happy that she kept an eye on her wrist stopwatch!
Poor old Joe Brennan ....... big lesson learned today as he was told the incorrect start time for the JB 1500m and missed his race - got to check the websites in the future and don't trust others - check everything. Sympathetic officials let him run in the IB 1500m and Phil Crout and Rory Mudd took him around to an ESAA EQS time of 4m21.3secs and an 8 secs pb. to push up into the UK top 25 times for 2011. I was very pleased for you as training has been going well recently while you handled the mistaken time in a mature fashion and just got on with things.
Phil found 4m15secs very straightforward to win the IB 1500m title and he continues his intelligent quest for a podium place in three weeks time. Lovely even paced running at 8m30secs pace is impressive and I am grateful for his willingness to set the correct race speed for an initially disappointed Joe. Let's hope the selectors give him the nod as there is more in the tank with U15 athletes around him throughout the race.
With WWA Junior doing the gubbings 'Canary' Christian Scales also sliced a bit more off his U15 400m time with 53.1secs and a straightforward victory to go to No.1 in the East and UK 11th ........ by the way, welcome to Old Trafford the home of the real REDS - wonder how you will cope - also, bet family footballing loyalties will be tested when they visit WHL eh? !
Well done WWA JUNIOR on at least three of your students gaining ESAA selection - looks like one of them may be a winner too - definitely favourite in my book!
Middlesex Schools Champs: Copthall 7.6.11
A very pleasing run from Freya Lenton resulted in a relatively easy win over 1500m in 5m08secs - good job - while Bethany Carter didn't quite have the edge in the IG 800m losing out by tenths. She recently won the ISA 800m Champs at Bedford on a very windy day - this really showed the difference between club and school trained athletes in the middle distance events - another good job Beth - well done!.
National Junior League: Chelmsford 29.5.11
GOOD FORM CONTINUES ON AN UPWARD CURVE ...........AT LAST SOME OF THOSE EXAMS ARE OVER!
Some nice 'training' sessions today: Sophie 800/3k double augurs well for the 1500m challenges to come. Rich C. was impressive in the 800 with 1m55 but the wheels came off in the 1500 as the race ended up as a 500m sprint. Tadhg will be encouraged to have found 4m07 so easy but the first 1k in very windy conditions was so slow that he was never going to get under the 4min mark - so on to Watford on Wednesday night for a blast!? Cannot fault Dan Abs for his ambitious pace over the first 2k (something around 8m55 pace!?) but while pace judgement issues caught him out a big pb followed even if that last kilometre was a real 'ask'. Impressed with the last 100m and welcome back to racing after such a long time out.
Joe Sherry was tackling his first 2k chase and took a while to blow away the cobwebs after 20 days away from the track but 6m14 suggests that EQS is there with a little more volume. Technique was somewhat embarrassingly good compared to everyone else as was Zoe's where her 5m46 was a big pb despite her dodgy ankle and knee. Molly's 3k was solid if slightly reserved over the first 1500m but her last 800m was very encouraging indeed. Matt Morrison posted 52.23 over 400m but had to spend time with Kyle after his painful hip muscle played up during the race.
Update on JP-W .........a second MRI scan revealed a minor crack damage to a vertibrae while a second opinion on Ryan's knee revealed a tear and arthroscopy style repair work (lovely to watch and not even feel it!) - so glad your Secretary persevered.
This week is going to be full of volume as well as speed so come prepared please. Training on the usual page - may even see the naughty little Irishman back on the track again!?.
FULL RESULTS FROM NJL ON 29.5.11 CAN BE DOWNLOADED BY CLICKING ON THE FILE BELOW:
Some nice 'training' sessions today: Sophie 800/3k double augurs well for the 1500m challenges to come. Rich C. was impressive in the 800 with 1m55 but the wheels came off in the 1500 as the race ended up as a 500m sprint. Tadhg will be encouraged to have found 4m07 so easy but the first 1k in very windy conditions was so slow that he was never going to get under the 4min mark - so on to Watford on Wednesday night for a blast!? Cannot fault Dan Abs for his ambitious pace over the first 2k (something around 8m55 pace!?) but while pace judgement issues caught him out a big pb followed even if that last kilometre was a real 'ask'. Impressed with the last 100m and welcome back to racing after such a long time out.
Joe Sherry was tackling his first 2k chase and took a while to blow away the cobwebs after 20 days away from the track but 6m14 suggests that EQS is there with a little more volume. Technique was somewhat embarrassingly good compared to everyone else as was Zoe's where her 5m46 was a big pb despite her dodgy ankle and knee. Molly's 3k was solid if slightly reserved over the first 1500m but her last 800m was very encouraging indeed. Matt Morrison posted 52.23 over 400m but had to spend time with Kyle after his painful hip muscle played up during the race.
Update on JP-W .........a second MRI scan revealed a minor crack damage to a vertibrae while a second opinion on Ryan's knee revealed a tear and arthroscopy style repair work (lovely to watch and not even feel it!) - so glad your Secretary persevered.
This week is going to be full of volume as well as speed so come prepared please. Training on the usual page - may even see the naughty little Irishman back on the track again!?.
FULL RESULTS FROM NJL ON 29.5.11 CAN BE DOWNLOADED BY CLICKING ON THE FILE BELOW:
| njl_southern_premier_29.5.11.txt |
WATFORD OPEN: Weds 18th May
Highlights were:
Phil Crout 3000m/8m44.79 ESAA NAT STD U17 UK Rank 2nd 2011
Sophie Connor 1500m/4m25.13 ESAA NAT STD U20 UK Rank 3rd 2011
Joe Brennan 800m/2m09.13
WELL DONE TO EACH OF YOU!
Phil Crout 3000m/8m44.79 ESAA NAT STD U17 UK Rank 2nd 2011
Sophie Connor 1500m/4m25.13 ESAA NAT STD U20 UK Rank 3rd 2011
Joe Brennan 800m/2m09.13
WELL DONE TO EACH OF YOU!
Good squad performances in the UKA Young Athletes League at Reading:
Joe Brennan had a storoming 800m run; recognising the pace was very slow after 300m he ripped up the field to record a victory in 2m14.5secs after a first lap of 72secs. He returned with a 57.4 split in the 4x400!
Phil Crout is beginning to show his true running ability as he set a huge pb to win the 3k in 9m09.1secs - that ESAA qualifying time of 9m01secs looks to be within his grasp in the right race as does 4m08secs over 1500. His last 200m was 30.2!
Freya Lenton finished 2nd in her 1500m in a pb 5m05secs when not feeling her best - good job and there's plenty more to come!? Natalie Connor ran a brave race in the U15 Girls 1500m to finish 3rd in 4m55secs for a sb - they will all both go to Watford on 18th May to try for the ESAA EQS.
Phil Crout is beginning to show his true running ability as he set a huge pb to win the 3k in 9m09.1secs - that ESAA qualifying time of 9m01secs looks to be within his grasp in the right race as does 4m08secs over 1500. His last 200m was 30.2!
Freya Lenton finished 2nd in her 1500m in a pb 5m05secs when not feeling her best - good job and there's plenty more to come!? Natalie Connor ran a brave race in the U15 Girls 1500m to finish 3rd in 4m55secs for a sb - they will all both go to Watford on 18th May to try for the ESAA EQS.
YES......... everyone does the chase drills .... SOME ARE BETTER THAN OTHERS!
Lot's to admire last weekend in the NJL at windy Eton:
Tadhg Grant
The early season NJL performances are always a good indication of 'where we are at the moment'
Looks like we've got transition training about right this year and the desire to post early days fast times has been sacrificed in the interest of introducing speed in a controlled way. Last week's training reflected this and while the times at Eton were adversely affected by the very windy conditions (- 6mps against the sprinters in the home straight was not balanced out by the reverse in the back straight as the trees appeared to have somewhat negated the following wind advantage expected in the back straight!) there was much to admire in the tactical appreciation demonstrated by everyone.
Sophie had a good day; the 800 was a very slow affair and she was pipped by a very strong Iona Lake in the home straight but her 4m42secs (following a first 800 metres outside 2m36secs!!) revealed her current current strength (4x400 split 61secs). You like you have a very big pb in you for next Saturday's race - so good luck! Kate had a very solid day with an 800 to shake out the cobwebs followed by a very good 400 relay split of 62.8 - very encouraging last 100m holding off an experienced and talented sprinter - you looked the part once again - well done! (still very upset about not having some Blackpool rock though!) Zoe ran pb over the low hurdles and placed high in the B Pole Vault but that injury will require rest and plenty of icing this week.
As for Molly ...... a big step down in distance (and reduced training due to other commitments over the past 4 weeks) was a tall order but she probably surprised herslf with a gutsy run (5m12secs) and a high B placing when the wind was at its strongest.
Richard C. posted an effortless 1m56 800m and is on his way towards those testing targets (51.4 was below par in the 4x400 though!!?? he he!). Joe was, as ever, prepared to dig deep and a pb in the 1500; especially given the conditions and standard of opposition, promises much to come in his chosen Steeplechase event - he looked strong if not pacy today. Phil was on the pace for 4m10secs but faded in the last 400m - his time will come and he needs a little rest followed by another concerted period of training. Tadhg, as promised, did what was expected and dispatched the mediocre opposition with a 68 secs/400m on lap six. Much more in the tank methinks. He has been a model of consistency throughout the last few weeks without training partner, the 'Stanmore Rocket'.
Claire Mc ran a very pleasing 3k in 11m03.5 in the Southern League at Peterborough
Natalie Connor braved the Stevenage winds to win yet another Herts County 1500m title in what was a modest 4m59.6 though A VERY CLEAR VICTORY
Looks like we've got transition training about right this year and the desire to post early days fast times has been sacrificed in the interest of introducing speed in a controlled way. Last week's training reflected this and while the times at Eton were adversely affected by the very windy conditions (- 6mps against the sprinters in the home straight was not balanced out by the reverse in the back straight as the trees appeared to have somewhat negated the following wind advantage expected in the back straight!) there was much to admire in the tactical appreciation demonstrated by everyone.
Sophie had a good day; the 800 was a very slow affair and she was pipped by a very strong Iona Lake in the home straight but her 4m42secs (following a first 800 metres outside 2m36secs!!) revealed her current current strength (4x400 split 61secs). You like you have a very big pb in you for next Saturday's race - so good luck! Kate had a very solid day with an 800 to shake out the cobwebs followed by a very good 400 relay split of 62.8 - very encouraging last 100m holding off an experienced and talented sprinter - you looked the part once again - well done! (still very upset about not having some Blackpool rock though!) Zoe ran pb over the low hurdles and placed high in the B Pole Vault but that injury will require rest and plenty of icing this week.
As for Molly ...... a big step down in distance (and reduced training due to other commitments over the past 4 weeks) was a tall order but she probably surprised herslf with a gutsy run (5m12secs) and a high B placing when the wind was at its strongest.
Richard C. posted an effortless 1m56 800m and is on his way towards those testing targets (51.4 was below par in the 4x400 though!!?? he he!). Joe was, as ever, prepared to dig deep and a pb in the 1500; especially given the conditions and standard of opposition, promises much to come in his chosen Steeplechase event - he looked strong if not pacy today. Phil was on the pace for 4m10secs but faded in the last 400m - his time will come and he needs a little rest followed by another concerted period of training. Tadhg, as promised, did what was expected and dispatched the mediocre opposition with a 68 secs/400m on lap six. Much more in the tank methinks. He has been a model of consistency throughout the last few weeks without training partner, the 'Stanmore Rocket'.
Claire Mc ran a very pleasing 3k in 11m03.5 in the Southern League at Peterborough
Natalie Connor braved the Stevenage winds to win yet another Herts County 1500m title in what was a modest 4m59.6 though A VERY CLEAR VICTORY
Sophie Connor NJL Eton 1.5.11
GOOD WEEK AT THE OFFICE !?
Very pleased with this week's training and racing ......
Dan Davies placed 2nd in the Edinburgh Half Marathon in 74m30secs for a big pb only to find the course was long(!?) by over 300 metres so he was probably in the lowish 73's.
Achraf Mohammed Charouti Essouin turned up at the Highgate Harriers Open hoping for a nice season's opener over 800m going through 400m in 54secs all on his own and totally relaxing on the second lap to run 2mins flat. Let's hope there's a better turn at next Saturday's LICC Meeting on the same track.
The Virgin London Mini Marathon threw up some interesting results ....... Joe Sherry was a very pleasing 2nd in the London Boroughs U17 race in 15m02secs just behind winner Mike Callegari. Good to see Rich Charles placing 12th following a hard week's training on the track. Jani Rak had his best run ever in this race with 19th. Joe Brennan had a solid run in the U15 Boys race finishing 34th.
The Girls all ran well with Kate Barber revealing how much a good spell of consistent quality training is working well for her with 12th in the U17 Girls Race. U15 Beth Carter was below her best on the day in 45th but was still a high scorer for Barnet. Natalie Connor is a year young in her age group so 33rd and 2nd for the East of England bodes well for next year. Her track training is beginning to show signs of dramatic improvement now that we have started some speedwork. Molly is in Venice for the week - lucky her!
I thought Tuesday (Copthall) and Thursday (Mill Hill Old Cricket ground) sessions last week were superbly executed - thursday's huge group of 30+ athletes on the old cricket ground really work hard plenty of pacey stuff and big volume from the top runners in the group - the younger girls in particular seem to understand that they now need to pick up their level of personal expectation and will have been surprised (and pleased) with how they ran - well done Chloe, Freya and Kate B in particular. Tadhg is beginning to develop more consistency - Saturday's session on the steep 25secs hill with Archraf M-C-Essounin was very impressive while Claire and Sophie ('no L plates') Connor got stronger and stronger as the session developed.
Great to see Ryan S ('no L plates') back training - take it easy for the next few weeks please.
Hope to see long term injured Georgia and Jack P-W back next week too!
LICC at Parly Hill next Saturday if you wish to do an easy 3k or test your speed with an 800m.
NO SESSION ON SATURDAY MORNING THIS WEEK
RG sends his 'meilleurs amities' from 6000' up the Pyrennes - enjoying the experience but not able to train very hard yet - is restricted to steadies with madamoiselle Purdue at the moment.
Dan Davies placed 2nd in the Edinburgh Half Marathon in 74m30secs for a big pb only to find the course was long(!?) by over 300 metres so he was probably in the lowish 73's.
Achraf Mohammed Charouti Essouin turned up at the Highgate Harriers Open hoping for a nice season's opener over 800m going through 400m in 54secs all on his own and totally relaxing on the second lap to run 2mins flat. Let's hope there's a better turn at next Saturday's LICC Meeting on the same track.
The Virgin London Mini Marathon threw up some interesting results ....... Joe Sherry was a very pleasing 2nd in the London Boroughs U17 race in 15m02secs just behind winner Mike Callegari. Good to see Rich Charles placing 12th following a hard week's training on the track. Jani Rak had his best run ever in this race with 19th. Joe Brennan had a solid run in the U15 Boys race finishing 34th.
The Girls all ran well with Kate Barber revealing how much a good spell of consistent quality training is working well for her with 12th in the U17 Girls Race. U15 Beth Carter was below her best on the day in 45th but was still a high scorer for Barnet. Natalie Connor is a year young in her age group so 33rd and 2nd for the East of England bodes well for next year. Her track training is beginning to show signs of dramatic improvement now that we have started some speedwork. Molly is in Venice for the week - lucky her!
I thought Tuesday (Copthall) and Thursday (Mill Hill Old Cricket ground) sessions last week were superbly executed - thursday's huge group of 30+ athletes on the old cricket ground really work hard plenty of pacey stuff and big volume from the top runners in the group - the younger girls in particular seem to understand that they now need to pick up their level of personal expectation and will have been surprised (and pleased) with how they ran - well done Chloe, Freya and Kate B in particular. Tadhg is beginning to develop more consistency - Saturday's session on the steep 25secs hill with Archraf M-C-Essounin was very impressive while Claire and Sophie ('no L plates') Connor got stronger and stronger as the session developed.
Great to see Ryan S ('no L plates') back training - take it easy for the next few weeks please.
Hope to see long term injured Georgia and Jack P-W back next week too!
LICC at Parly Hill next Saturday if you wish to do an easy 3k or test your speed with an 800m.
NO SESSION ON SATURDAY MORNING THIS WEEK
RG sends his 'meilleurs amities' from 6000' up the Pyrennes - enjoying the experience but not able to train very hard yet - is restricted to steadies with madamoiselle Purdue at the moment.
National Road Relays: Sutton Park
Good runs by both Tadhg Grant (15m27) and Jake Shelley (15m00) on short legs
'ON CAMP WITH KELLY' - Loughborough Sat 2nd April.
Georgia, Sophie, Richard C.,Tadhg and WW enjoyed a great day at Loughborough on the Kelly Holmes programme 'Future Stars with Kelly' which is an initiative led by Kelly Holmes aiming to support the progress of UK athletes who are attempting to make the transition to a higher level of performance.
It was a long day starting at 9:30am and finishing at 6:30pm but the time flew by as knowledgeable physiologists, physiotherapists, biomechanics experts, well respected athletes and the inspirational Kelly took athletes through a series of workshops. Parents were also invited and benefitted from presentations and discussion groups aimed at supporting the whole family of aspiring athletes. Coaches were not forgotten as there were excellent, thought provoking and very interesting presentations for them too!
Topics very much centred on the athletes included:
Nutrition - Tadhg (who is avegetarian) got some good tips about iron intake in the mornings (avoid tea!)
Characteristics of quality preparation: Specific - Measurable - Agreed - Realistic - Timed - Exciting - Recorded
Effective and Protective communication with the media
Aqua Jogging - a practical - probably the most valuable for Georgia and hopefully a way forward for her.
Specifically for coaches and their female athletes:-
The Female Traid: Further details can be found at http://femaleathletetriad.org
Low Energy Availability/Disordered Eating
Menstral Disturbances/Amenorrhoea
Bone Loss/Osteoporosis
It was a long day starting at 9:30am and finishing at 6:30pm but the time flew by as knowledgeable physiologists, physiotherapists, biomechanics experts, well respected athletes and the inspirational Kelly took athletes through a series of workshops. Parents were also invited and benefitted from presentations and discussion groups aimed at supporting the whole family of aspiring athletes. Coaches were not forgotten as there were excellent, thought provoking and very interesting presentations for them too!
Topics very much centred on the athletes included:
Nutrition - Tadhg (who is avegetarian) got some good tips about iron intake in the mornings (avoid tea!)
Characteristics of quality preparation: Specific - Measurable - Agreed - Realistic - Timed - Exciting - Recorded
Effective and Protective communication with the media
Aqua Jogging - a practical - probably the most valuable for Georgia and hopefully a way forward for her.
Specifically for coaches and their female athletes:-
The Female Traid: Further details can be found at http://femaleathletetriad.org
Low Energy Availability/Disordered Eating
Menstral Disturbances/Amenorrhoea
Bone Loss/Osteoporosis
On Camp with Kelly Holmes - Loughborough 2.4.11
Geoff Harrold (Enfield & Haringey AC): IN MEMORIAM
It is with great sadness that I have to report the death of Geoff Harrold - one of the true gentlemen of athletics, a stalwart club servant of Enfield & Haringey AC for over 55 years - a man who made a real impact on all he met. His invaluable service to E&H was initially as a very successful athlete, then as a dedicated and gifted coach as well as an unstinting administrator for his club in a range of responsibilities from club webmaster, team manager to mentor of young and old.
Geoff was a man of great integrity, a thoughtful and sensitive confidant, but above all. a true friend to all who knew him well.
God bless - the world is a poorer place for his loss - REST IN PEACE
Geoff Harrold's funeral is at 3:30pm on Thursday 14th April at Enfield Crematorium, Gt Cambridge Rd, Enfield.
Geoff was a man of great integrity, a thoughtful and sensitive confidant, but above all. a true friend to all who knew him well.
God bless - the world is a poorer place for his loss - REST IN PEACE
Geoff Harrold's funeral is at 3:30pm on Thursday 14th April at Enfield Crematorium, Gt Cambridge Rd, Enfield.
SOUTHERN ROAD RELAYS 27.3.11
Some good running to orders today as both Matt Sullivan (17.17) and Tadhg Grant (17.40) ran good short legs as SBH battled for team medals until leg 11 while Richard Goodman coasted around a long leg in 25.25
WORLDS XC CHAMPS - PUNTA UMBRIA PHOTOS Sunday 20th March 2011
Richard Goodman finished 71st in the highest quality U20 Mens race I've ever seen! The initial pace over the first two laps was well up with that of the Senior Mans race with the whole field strung out widely after 2k. With the temperature at 26 degrees Farenheit, even under the trees of this bowling green of a surface, this was always going to be a real ordeal for the athletes from the temperate latitudes and the cases of severe dehydration were many. A real experience for RG and while his performance was well below what his recent training had suggested he can be very pleased just to have finished as a GB scorer, such were the conditions. Check out the course on the following videos!
2011 AVIVA ENGLISH SCHOOLS XC RESULTS:
Natalie Connor
Senior Boys: Joe Sherry will have been pleased with his run in 38th position and 2nd home for Middlesex - not quite his course and probably a bit short for his liking but I think he would have settled for this position early in the autumn of 2010! Despite suffering a debilitating stomach bug before the race Tadhg Grant managed to finish 53rd after a last 100m battle with Frankie Bailey who finished a place in front of him. We really had expected a top 10 finish but in all honesty if WW had been there he would not have been allowed to run.
Senior Girls: I had hoped for top 10 for Sophie Connor and this was on the cards with 400 metres to go and those few weeks of missed training followingher recurrent ankle injury meant she had to settle for a very pleasing 11th. Well done Sophie!
Inter Girls: Molly Patch led home Middlesex but she would have hoped for a placing at least 20 places higher but a slowish start and a very fast short course caught her out a little - plenty to admire this season though and a real improvement since joining the group.
Inter Boys: Phil Crout was another expected to run well but a bout of fever and conjunctivitis laid him low on the day and he had to be satisfied with 68th and a very long drink followed by a couple of weeks off resting up before we tackle the track season.
Junior Boys: Joe Brennan probably had his best run of the season in 78th position - well done!
Junior Girls: Natalie Connor had a solid run in 47th though the starting pace will have been very demanding - she's had a good season of steady improvement and will be looking for ESAA 1500m EQS early in the season.
Senior Girls: I had hoped for top 10 for Sophie Connor and this was on the cards with 400 metres to go and those few weeks of missed training followingher recurrent ankle injury meant she had to settle for a very pleasing 11th. Well done Sophie!
Inter Girls: Molly Patch led home Middlesex but she would have hoped for a placing at least 20 places higher but a slowish start and a very fast short course caught her out a little - plenty to admire this season though and a real improvement since joining the group.
Inter Boys: Phil Crout was another expected to run well but a bout of fever and conjunctivitis laid him low on the day and he had to be satisfied with 68th and a very long drink followed by a couple of weeks off resting up before we tackle the track season.
Junior Boys: Joe Brennan probably had his best run of the season in 78th position - well done!
Junior Girls: Natalie Connor had a solid run in 47th though the starting pace will have been very demanding - she's had a good season of steady improvement and will be looking for ESAA 1500m EQS early in the season.
INTER COUNTIES & WORLD TRIALS PHOTOS
CONGRATULATIONS TO EVERYONE WHO BRAVED THE ATROCIOUS CONDITIONS AT ALTON TOWERS!
Well done to Rich Goodman on his U20 Silver medal at the National Champs and to Jake Shelley 10th, Tadhg Grant 42nd, Euan MacKenzie (44th) and Jack Perry-Williams (81st) who brought home the U20 Team National U20 title for Shaftesbury - the very first time for the club to win this title - and all were home grown talent to boot! It would have been interesting to see what we could have scored if we had had a fit Niall Fleming, Frankie Bailey and Achraf Essouin available as they are all capable finishing in the top 15 at this level?
ENGLISH SCHOOLS COUNTY SELECTIONS:
Congratulations to the following who have been selected by their counties to run in the English Schools Championships at Wollaton Park, Nottingham on Saturday 19th March:
Hertfordshire:
Junior Girls - Natalie Connor.
Junior Boys - Joseph Brennan.
Inter Boys - Phil Crout
Senior Girls: Sophie Connor
London:
Senior Girls - Georgia Bell
Senior Boys - Ryan Stephenson (subject to fitness)
Middlesex:
Inter Girls - Molly Patch
Inter Boys - Luke Ames-Blackaby; Joshua Ames Blackaby
Senior Boys - Richard Goodman; Jack Perry-Williams; Joe Sherry; Res: Tadhg Grant
Dorset:
Senior Boys - Frankie Bailey
MIDDLESEX SCHOOLS CROSS COUNTRY RESULTS ARE SHOWN BELOW:-
Hertfordshire:
Junior Girls - Natalie Connor.
Junior Boys - Joseph Brennan.
Inter Boys - Phil Crout
Senior Girls: Sophie Connor
London:
Senior Girls - Georgia Bell
Senior Boys - Ryan Stephenson (subject to fitness)
Middlesex:
Inter Girls - Molly Patch
Inter Boys - Luke Ames-Blackaby; Joshua Ames Blackaby
Senior Boys - Richard Goodman; Jack Perry-Williams; Joe Sherry; Res: Tadhg Grant
Dorset:
Senior Boys - Frankie Bailey
MIDDLESEX SCHOOLS CROSS COUNTRY RESULTS ARE SHOWN BELOW:-
| saam_xc_2011_results.doc |
TRAINING: W/C Monday 14th February 2011:
For all session content please go to Training Pages which are password protected.
Monday 14th February: Tempo or steady run as instructed
Tuesday 15th February: 2pm Middlesex Schools XC Champs at Harrow School (no training tonight for those who ran in the afternoon)
FOR THOSE NOT RUNNING IN MIDDLESEX SCHOOLS TODAY TRAINING AS USUAL
7pm Warmup 7:30pm Session on back field or track (bring both flats and spikes).
Wednesday 16th February: Recovery run from home.
Thursday 17th February: Arrive by 6:45pm for warmup run Back to mezzanine for stretching 7:30pm: Easy shake down and strides ready for the weekend
Friday 18th Feb: REST
Saturday 19th Feb: 7am Meet at the stadium: Transport to Alton Towers
National Championships Race times as follows:
Under 17 Women Championship (5K) at 11.00 am.
Under 15 Boys Championship (4.5K) at 11.25 am.
Junior Women Championship (6K) at 11.45 am.
Under 13 Girls Championship (3K) at 12.15 pm.
Under 17 Men Championship (6K) at 12.35 pm.
Under 15 Girls Championship (4K) at 1.00 pm.
Junior Men Championship (10K) at 1.20 pm.
Under 13 Boys Championship (3K) at 2.05 pm.
Senior Women Championship (8K) at 2.20 pm.
Senior Men Championship (12K) at 3.00 pm.
Sunday 20th Feb: Usual recovery/steady from home
Monday 14th February: Tempo or steady run as instructed
Tuesday 15th February: 2pm Middlesex Schools XC Champs at Harrow School (no training tonight for those who ran in the afternoon)
FOR THOSE NOT RUNNING IN MIDDLESEX SCHOOLS TODAY TRAINING AS USUAL
7pm Warmup 7:30pm Session on back field or track (bring both flats and spikes).
Wednesday 16th February: Recovery run from home.
Thursday 17th February: Arrive by 6:45pm for warmup run Back to mezzanine for stretching 7:30pm: Easy shake down and strides ready for the weekend
Friday 18th Feb: REST
Saturday 19th Feb: 7am Meet at the stadium: Transport to Alton Towers
National Championships Race times as follows:
Under 17 Women Championship (5K) at 11.00 am.
Under 15 Boys Championship (4.5K) at 11.25 am.
Junior Women Championship (6K) at 11.45 am.
Under 13 Girls Championship (3K) at 12.15 pm.
Under 17 Men Championship (6K) at 12.35 pm.
Under 15 Girls Championship (4K) at 1.00 pm.
Junior Men Championship (10K) at 1.20 pm.
Under 13 Boys Championship (3K) at 2.05 pm.
Senior Women Championship (8K) at 2.20 pm.
Senior Men Championship (12K) at 3.00 pm.
Sunday 20th Feb: Usual recovery/steady from home
Metropolitan/Chiltern Leagues - Horsenden Hill/Wing - Sat 12th February
Phil Crout had his best run of the season in the Met League U17 Mens race finishing a very pleasing 3rd overall - 2nd U17 behind a dominant Mike Callegari who scampered impressively to a 28 secs clear victory while Phil will have been delighted to finish in front of Ed Shepherd who had beaten him by over 45secs at the Herts CAA Champs last month and by a minute in the Southern Champs.
A resurgent Georgia Bell showed she is back to form following a niggling knee injury to run away from the Met league U17 Womens' field over the last 300 metres for victory and the second impressive run of the week following the London Schools Champs when she qualified for the ESAA Champs next month. This was a real confidence boost run leaving Elizabeth Bird (who won the Oct and Nov League Races) almost 30 secs in her wake. Meanwhile, over at Wing Claire McMahon had another good run in the SW race in the Chiltern League finishing a very pleasing 11th.
A resurgent Georgia Bell showed she is back to form following a niggling knee injury to run away from the Met league U17 Womens' field over the last 300 metres for victory and the second impressive run of the week following the London Schools Champs when she qualified for the ESAA Champs next month. This was a real confidence boost run leaving Elizabeth Bird (who won the Oct and Nov League Races) almost 30 secs in her wake. Meanwhile, over at Wing Claire McMahon had another good run in the SW race in the Chiltern League finishing a very pleasing 11th.
MIDDLESEX SCHOOLS CROSS COUNTRY CHAMPS - PROGRAMME
Please download the attached file to check times and starting lists:
| 2011_middx_schools_xc_programme.doc |
LONDON SCHOOL CHAMPS
Georgia Bell finished 2nd in the Senior Girls race at Parly Hill to qualify for the ESAA Champs in Nottingham on Sat 19th March.
HERTFORDSHIRE SCHOOLS CHAMPS:
Results: on line from 9.2.11
Years 8/9 Girls: 1st Natalie Connor
Years 10/11 Boys: 3rd Phil Crout
Years 8/9 Boys: 4th Joe Brennan
All selected for Herts Schools at the ESAA Champs at Nottingham on Sat 19th March
Years 8/9 Girls: 1st Natalie Connor
Years 10/11 Boys: 3rd Phil Crout
Years 8/9 Boys: 4th Joe Brennan
All selected for Herts Schools at the ESAA Champs at Nottingham on Sat 19th March
| herts_schools_2011_x_country_results.xls |
McCains Inter City Challenge: Sheffield
Representing London North over 1500m - Matt Sullivan hit form with 3m51.74secs to finish 2nd to Jonny Taylor
Go to http://www.athleticos.org/coverage/238370-McCain-City-Challenge/video/450808-Mens-1500m to view the race
Go to http://www.athleticos.org/coverage/238370-McCain-City-Challenge/video/450808-Mens-1500m to view the race
Southern Predictions Review ..... here goes ...... some spot on but a few real mistakes - sorry!?
Sunday 30.1.11 8pm ON THE DAY A VERY MIXED BAG OF RESULTS BUT SOME VERY ENCOURAGING PERFORMANCES - report to follow
Full results of Southern XC Champs can be found here:
mcs.open.ac.uk/mkac/11seaaxc.htm
Sophie Connor Predicted 6 Actual 5th A very pleasing run in very cold conditions
Richard Goodman Predicted 1 Actual 1st Described as a 'consumate performance' (thanks!) by the media - a very easy win in the absence of several leading runners
Natalie Connor Predicted 15 Actual 13th Great confidence boosting performance in a high quality race - well done! Next year ......... watch this space
Richard Charles Predicted 8 Actual 54th One of those days?
Jack Perry-Williams Predicted 18 Actual 26th Great performance considering you were 51st in last year's U17s - hard work and group ethic!?
Joe Sherry Predicted 25 Actual 22nd Big move forwards - great effort - keep up the good work.
Zoe Levin Predicted 39 Actual 53rd just 3 weeks back into training - really good
Phil Crout Predicted 80 Actual 70th Hell of a baptism on the hardest course in the UK but nonetheless a good job a year young
Georgia Bell Predicted 24 Actual DNF Difficult decision to run?
Molly Patch Predicted 38 Actual 34th Another big breakthrough run from a first year U17
Joe Brennan Predicted 56 Actual 138th Not what was expected but with another year in this age group it was encouraging to see you in the top half of the field
Tadhg Grant Predicted 19 Actual 30th A very pleasing performance - steady all the way and a really deserved confidence boost - well done - plenty more to come from this young man.
Beth Carter Predicted 161 Actual 155th Got around as a SBH scorer - well done!
Claire McMahon Predicted 84 Actual 70th Smiles all round - brilliant!
Luke Ames-Blackaby Predicted 29 Actual DNF Get that back seen to pronto - make appt with Kyle am Monday
Jake Shelley Predicted 10 Actual 11th Mixing it in the top 10 right to the end - great result.
Some pictures below:-
mcs.open.ac.uk/mkac/11seaaxc.htm
Sophie Connor Predicted 6 Actual 5th A very pleasing run in very cold conditions
Richard Goodman Predicted 1 Actual 1st Described as a 'consumate performance' (thanks!) by the media - a very easy win in the absence of several leading runners
Natalie Connor Predicted 15 Actual 13th Great confidence boosting performance in a high quality race - well done! Next year ......... watch this space
Richard Charles Predicted 8 Actual 54th One of those days?
Jack Perry-Williams Predicted 18 Actual 26th Great performance considering you were 51st in last year's U17s - hard work and group ethic!?
Joe Sherry Predicted 25 Actual 22nd Big move forwards - great effort - keep up the good work.
Zoe Levin Predicted 39 Actual 53rd just 3 weeks back into training - really good
Phil Crout Predicted 80 Actual 70th Hell of a baptism on the hardest course in the UK but nonetheless a good job a year young
Georgia Bell Predicted 24 Actual DNF Difficult decision to run?
Molly Patch Predicted 38 Actual 34th Another big breakthrough run from a first year U17
Joe Brennan Predicted 56 Actual 138th Not what was expected but with another year in this age group it was encouraging to see you in the top half of the field
Tadhg Grant Predicted 19 Actual 30th A very pleasing performance - steady all the way and a really deserved confidence boost - well done - plenty more to come from this young man.
Beth Carter Predicted 161 Actual 155th Got around as a SBH scorer - well done!
Claire McMahon Predicted 84 Actual 70th Smiles all round - brilliant!
Luke Ames-Blackaby Predicted 29 Actual DNF Get that back seen to pronto - make appt with Kyle am Monday
Jake Shelley Predicted 10 Actual 11th Mixing it in the top 10 right to the end - great result.
Some pictures below:-
| southern_counties_cross_country_championships_2011_pictures.doc |
Sat 22.1.11 Training w/c Monday 24th January
BOTH quality sessions at Copthall this last week were done superbly - Tuesday's boggy long reps on a surface similar to what will be the norm at P.Hill next weekend and Thursday's track session were executed with real professionalism - very proud of you all. Liked the way the girls got right down to 25 secs on the 'down the clock' reps - well done! Right down to 5secs at 64/65secs was a bit special even for RG. Good runs at Aldenham on Wednesday by JP-W (3rd fastest just behind Tom Curr) and Joe S just a couple of seconds behind while LA-B had a very solid run too!
Hope you all enjoyed the drills and core sessions this last week - you MUST incorporate them into your bi-daily routines - a strong core helps the development of a stronger running position, especially when you are tired.
You all need to concentrate on a taper for next weekend's Southerns at Parliament Hill Fields - the first 'major' of the winter.
Monday 24.1.11: All do tempo run please - no core this week please
Tuesday 25.1.11: Meet Stadium From 6:20pm DRILLS 7pm Run to Park for HILLS tonight. Some will do the middle tough hill 50secs while others will tackle the long run from cafe up to the top cross roads 70secs. Some DOWNHILL running as well tonight (NOT GB please)
Wednesday 26.1.11: Easy recovery run NO DOUBLING please
Thursday 27.1.11: Max 40 minutes easy from home or drills and strides at the stadium - you choose
Friday 28.1.11: REST
Saturday 29.1.11: Southerns: We will be based at the Bandstand near the cafe to the east of the start hill.
RACE TIMES:
Under 15 Boys 4500 metres 11:00 am
Under 13 Girls 3000 metres 11:20 am
Under 13 Boys 3000 metres 11:35 am
Under 15 Girls 4000 metres 11:50 am
Under 17 Men 6000 metres 12:10 pm
Under 20 Women 6000 metres 12:40 pm
Under 17 Women 5000 metres 1:05 pm
Under 20 Men 8000 metres 1:30 pm
Senior Women 8000 metres 2:05 pm
Senior Men 15000 metres 2:50 pm
Hope you all enjoyed the drills and core sessions this last week - you MUST incorporate them into your bi-daily routines - a strong core helps the development of a stronger running position, especially when you are tired.
You all need to concentrate on a taper for next weekend's Southerns at Parliament Hill Fields - the first 'major' of the winter.
Monday 24.1.11: All do tempo run please - no core this week please
Tuesday 25.1.11: Meet Stadium From 6:20pm DRILLS 7pm Run to Park for HILLS tonight. Some will do the middle tough hill 50secs while others will tackle the long run from cafe up to the top cross roads 70secs. Some DOWNHILL running as well tonight (NOT GB please)
Wednesday 26.1.11: Easy recovery run NO DOUBLING please
Thursday 27.1.11: Max 40 minutes easy from home or drills and strides at the stadium - you choose
Friday 28.1.11: REST
Saturday 29.1.11: Southerns: We will be based at the Bandstand near the cafe to the east of the start hill.
RACE TIMES:
Under 15 Boys 4500 metres 11:00 am
Under 13 Girls 3000 metres 11:20 am
Under 13 Boys 3000 metres 11:35 am
Under 15 Girls 4000 metres 11:50 am
Under 17 Men 6000 metres 12:10 pm
Under 20 Women 6000 metres 12:40 pm
Under 17 Women 5000 metres 1:05 pm
Under 20 Men 8000 metres 1:30 pm
Senior Women 8000 metres 2:05 pm
Senior Men 15000 metres 2:50 pm
16.1.11 22.00hrs LOTS GOING ON LAST WEEKEND .......... some very impressive racing and superb training sessions.
Saturday 15th January:
1. Sunny Hill Park Training: The Stanmore Rocket and the P-Bar belle produced an impressive serious of kilometre efforts in windy conditions.
2. Met League:
U20: Good effort by Tadhg for 2 laps then the wheels came off.
U15/17: Phil Crout 2nd was a great result on anknown course for him while U15 Joe Brennan finished 12th to place 5th in his age group. SBH look to have secured the team title and will be fielding a very strong team in the Feb match.
3. Knole Run (5.9 miles to be exact): Many of you will not understand the significance of this race (a secret kept under the head scarves and old boy network!) JP-W was the pre-race favourite but was never right on the day - nose bleed and a good 'bath' out on the course when with the eventual winner and an unfortunate evening in the medical centre cannot have been fun. Joe Sherry excelled over a distance quite alien to him to finish a chocolate striped 5th and surprise us all. He will be difficult to beat next year(?) Luke A-B, despite a bad back finished in 20th - a solid effort methinks.
Molly gave it her all for 4th with a very promising run to lead her School to 2nd team including a Year 6 runner!
4. Chiltern League: Claire McMahon continues her great form with 12th Sen Women - good job yet again.
Sunday 16th January:
Cardiff Cross Challenge: Richard Charles looked good (perhaps found the early pace a bit too slow) had a good one for U17 2nd - the flat course and pouring rain did not do him any favours but he will have learned so much from this standard of race and will be very pleased to have seen off the quality aspiring U17s guys from South & West Middlesex but they should be inspired by all their performances too!. Might be more difficult to get into the Mx Sch Senior Boys team than to win a team Gold at the ESAA Champs!? Tuesday 15th Feb could be a really good one, especially if RG decides to run.
Resting/injured: RS; NC; BC; KB; DD; GB; DA.
1. Sunny Hill Park Training: The Stanmore Rocket and the P-Bar belle produced an impressive serious of kilometre efforts in windy conditions.
2. Met League:
U20: Good effort by Tadhg for 2 laps then the wheels came off.
U15/17: Phil Crout 2nd was a great result on anknown course for him while U15 Joe Brennan finished 12th to place 5th in his age group. SBH look to have secured the team title and will be fielding a very strong team in the Feb match.
3. Knole Run (5.9 miles to be exact): Many of you will not understand the significance of this race (a secret kept under the head scarves and old boy network!) JP-W was the pre-race favourite but was never right on the day - nose bleed and a good 'bath' out on the course when with the eventual winner and an unfortunate evening in the medical centre cannot have been fun. Joe Sherry excelled over a distance quite alien to him to finish a chocolate striped 5th and surprise us all. He will be difficult to beat next year(?) Luke A-B, despite a bad back finished in 20th - a solid effort methinks.
Molly gave it her all for 4th with a very promising run to lead her School to 2nd team including a Year 6 runner!
4. Chiltern League: Claire McMahon continues her great form with 12th Sen Women - good job yet again.
Sunday 16th January:
Cardiff Cross Challenge: Richard Charles looked good (perhaps found the early pace a bit too slow) had a good one for U17 2nd - the flat course and pouring rain did not do him any favours but he will have learned so much from this standard of race and will be very pleased to have seen off the quality aspiring U17s guys from South & West Middlesex but they should be inspired by all their performances too!. Might be more difficult to get into the Mx Sch Senior Boys team than to win a team Gold at the ESAA Champs!? Tuesday 15th Feb could be a really good one, especially if RG decides to run.
Resting/injured: RS; NC; BC; KB; DD; GB; DA.
TRAINING W/C Mon 17th January 2011:
Monday: Recovery run if you ran on Sunday or tempo if you ran Sat.
Tuesday: Meet Stadium at 6:45pm for Core work. Bring long spikes, trainers + flats Long Reps
Wednesday: Recovery run or double as requested. Do not forget this stretching exercises at home today.
Thursday: Meet stadium at 7pm Bring long spikes, trainers + flats ON THE TRACK TONIGHT
Friday REST
Saturday: 10am Meet Sunny Hill Park Cafe. Last really tough session before the Southerns.
Sunday: Long and slow please 50 - 100 minutes
FOLLOWING WEEK FOCUSES ON THE SOUTHERNS AT PARLY HILL.
Tuesday: Meet Stadium at 6:45pm for Core work. Bring long spikes, trainers + flats Long Reps
Wednesday: Recovery run or double as requested. Do not forget this stretching exercises at home today.
Thursday: Meet stadium at 7pm Bring long spikes, trainers + flats ON THE TRACK TONIGHT
Friday REST
Saturday: 10am Meet Sunny Hill Park Cafe. Last really tough session before the Southerns.
Sunday: Long and slow please 50 - 100 minutes
FOLLOWING WEEK FOCUSES ON THE SOUTHERNS AT PARLY HILL.
Sat 8.1.11 9pm Weekend performances ......... OK?
RG at SP in LC
Having been drafted into the u20/23 GB team just a couple of days beforehand Richard Goodman tackled a demanding and snowy BUPA Edinburgh XC (USA v. Euro Select v. GB Seniors v. GB Combined U20/23) where he finished an impressive 27th overall and 1st UK U20 by a 45 secs margin, laying down the guantlet to his peers and elders with his first race since October - a real marker on fitness but, hopefully, plenty more in the tank with appropriate work to come. GOOD JOB Richard!
WW maintained his varied and UNremarkable consistency in yet again not getting to an important race as overnight snow closed Edinburgh airport at 4am!
Despite a 90 minute wait he was lucky enough to rescue his car from the depths of Luton Airparks car park at Slip End (note the name for future reference) parking system (i.e. 'you cannot have your car back until tomorrow morning 'cause you are not booked to retrieve it today!?'). A REAL 'JOBSWORTH APPROACH' HERE
Even worse......... on returning home tonight in high anticipation of seeing the Stanmore Stallion's run on the telly he was truly amased at the unbelieveably naive and unknowledgeable BBC commentary of the race itself - as soon as the field broke up the cameras stayed only on the leaders - really not good enough as Andy Vernon had a fantastic run and got so little coverage, to name but one. I'd loved to have heard Bud Buldaro in full flow on the microphone - you need runner and XC specific knowledge, appropriate linguistic ability and a bit of passion.
MIDDLESEX COUNTY XC CHAMPS:
The WWA squaddies contesting the well organised Middlesex Champs were very impressive - a solid three weeks training over Christmas obviously paid big dividends so well done everyone!
Richard Charles breezed the U17 Mens' race from Bradley Goater as they enjoyed a comfortable 40 secs margin over some talented rivals. Joe Sherry had one of those nightmare days and suffered a DNF as did the much improved Luke Ames-Blackaby who was up with the leaders until his back problem reared it's ugly head. Job for Kyle methinks?.
The fast improving Jack Perry-Williams had a good battle with Jake Shelley as they opened a 30secs cushion over the rest of the field by 4k but the experience of Jake won the day as he broke away with a kilometre to go and won by 13 secs with a silky run in trecherous conditions - good to see this talented young man in good running order again - roll on Parly Hill. Tadhg Grant was a solid 5th (in borrowed spikes!) and looks to be fit enough to be top 20 at the Southerns. Good news as SBH will be able to call on Goodman, Fleming, Essouin and Bailey as well for the Southern Champs - the first of the big testing te races.
Georgia Bell did what was asked of her by finishing 3rd in the U17 Women's race and not aggravating her troublesome knee injury so well done!
OUR SPECIAL THOUGHTS ARE WITH THE FAMILY AND FRIENDS OF SHANNON THE YOUNG ESM RUNNER WHO COLLAPSED DURING THE MIDDLESEX GIRLS U15 RACE AND TRAGICALLY LOST HER LIFE.
PLEASE JUST FIND A FEW MOMENTS TO REFLECT ON THE LOSS A YOUNG AND VIBRANT LIFE. UNFORTUNATELY, I NEVER HAD THE PRIVILEGE OF MEETING HER PERSONALLY BUT HER FAMILY ARE CONSTANTLY IN MY PRAYERS AT THE MOMENT.
REST IN PEACE.
SUN 9.1.11 11pm
HERTS COUNTY XC CHAMPS:
The Connor sisters both enjoyed good victories with Sophie mixing it with the U17 Men and gaining a 75secs margin over her U17/20 Women rivals - probably would have been better off in the Senior Womens' race in the absence of Hannah W (in Scotland) and Vicky Walker (hit by this horrible flu).
Natalie showed how much the greater volume of training and quality of reps is paying dividends as she won relatively comfortably - some more work on the hills before the Southerns please.
Phil Crout had another solid run in the U17 Men's race finishing 8th but running much of the race on his own - good concentration Phil.
Meanwhile in the Bedfordshire XC Champs Claire McMahon was having her best run of the season in placing second in the Senior Womens' race - great job Claire!
WW maintained his varied and UNremarkable consistency in yet again not getting to an important race as overnight snow closed Edinburgh airport at 4am!
Despite a 90 minute wait he was lucky enough to rescue his car from the depths of Luton Airparks car park at Slip End (note the name for future reference) parking system (i.e. 'you cannot have your car back until tomorrow morning 'cause you are not booked to retrieve it today!?'). A REAL 'JOBSWORTH APPROACH' HERE
Even worse......... on returning home tonight in high anticipation of seeing the Stanmore Stallion's run on the telly he was truly amased at the unbelieveably naive and unknowledgeable BBC commentary of the race itself - as soon as the field broke up the cameras stayed only on the leaders - really not good enough as Andy Vernon had a fantastic run and got so little coverage, to name but one. I'd loved to have heard Bud Buldaro in full flow on the microphone - you need runner and XC specific knowledge, appropriate linguistic ability and a bit of passion.
MIDDLESEX COUNTY XC CHAMPS:
The WWA squaddies contesting the well organised Middlesex Champs were very impressive - a solid three weeks training over Christmas obviously paid big dividends so well done everyone!
Richard Charles breezed the U17 Mens' race from Bradley Goater as they enjoyed a comfortable 40 secs margin over some talented rivals. Joe Sherry had one of those nightmare days and suffered a DNF as did the much improved Luke Ames-Blackaby who was up with the leaders until his back problem reared it's ugly head. Job for Kyle methinks?.
The fast improving Jack Perry-Williams had a good battle with Jake Shelley as they opened a 30secs cushion over the rest of the field by 4k but the experience of Jake won the day as he broke away with a kilometre to go and won by 13 secs with a silky run in trecherous conditions - good to see this talented young man in good running order again - roll on Parly Hill. Tadhg Grant was a solid 5th (in borrowed spikes!) and looks to be fit enough to be top 20 at the Southerns. Good news as SBH will be able to call on Goodman, Fleming, Essouin and Bailey as well for the Southern Champs - the first of the big testing te races.
Georgia Bell did what was asked of her by finishing 3rd in the U17 Women's race and not aggravating her troublesome knee injury so well done!
OUR SPECIAL THOUGHTS ARE WITH THE FAMILY AND FRIENDS OF SHANNON THE YOUNG ESM RUNNER WHO COLLAPSED DURING THE MIDDLESEX GIRLS U15 RACE AND TRAGICALLY LOST HER LIFE.
PLEASE JUST FIND A FEW MOMENTS TO REFLECT ON THE LOSS A YOUNG AND VIBRANT LIFE. UNFORTUNATELY, I NEVER HAD THE PRIVILEGE OF MEETING HER PERSONALLY BUT HER FAMILY ARE CONSTANTLY IN MY PRAYERS AT THE MOMENT.
REST IN PEACE.
SUN 9.1.11 11pm
HERTS COUNTY XC CHAMPS:
The Connor sisters both enjoyed good victories with Sophie mixing it with the U17 Men and gaining a 75secs margin over her U17/20 Women rivals - probably would have been better off in the Senior Womens' race in the absence of Hannah W (in Scotland) and Vicky Walker (hit by this horrible flu).
Natalie showed how much the greater volume of training and quality of reps is paying dividends as she won relatively comfortably - some more work on the hills before the Southerns please.
Phil Crout had another solid run in the U17 Men's race finishing 8th but running much of the race on his own - good concentration Phil.
Meanwhile in the Bedfordshire XC Champs Claire McMahon was having her best run of the season in placing second in the Senior Womens' race - great job Claire!
Sunday 2nd January:
Tuesday + Thursday this coming week 7pm meet at Stadium!
See below for upcoming races .......... zzzzzzzz
28 + 30.12.10: Yet another THREE awesome SESSIONS again this last week - well done everyone.
4 weeks to the Southerns!
TRAINING FOR NEXT WEEK IS AS FOLLOWS:
Sunday 2nd January: Recovery run for those who trained yesterday - Long run of 50 - 80 mins for everyone else.
Monday 3rd January: Tempo Run
Tuesday 4th January: 7pm at Stadium: Circuits followed by 2 x 10(8) x 2 minutes off diminishing rest on the track @ faster than 3k pace (3 mins active between sets).
Wednesday 5th January: Double if asked otherwise recovery run in the morning (after school if you are back)
Thursday 6th January: Session on stretching/pre-race warmup then: Middx/Beds/Bucks/Essex + Edinburgh Race athletes easy run fron stadium Herts will do easy run followed by short faster track session.
Friday 7th January: Rest if running on Saturday or travelling. If racing Sunday do 30 mins steady
Saturday 8th January: Middlesex AA Champs: Trent Park REST if racing tomorrow.
Sunday 9th January: Herts AA Champs: St Albans (Westminster Lodge Car Park)
(see details of Middx + Herts on SBH website at /index.html)
Recovery run if you ran yesterday.
BRING LONG SPIKES, FLATS AND TRAINERS TO ALL SESSIONS PLEASE
I WILL BE PASSING FINCHLEY CENTRAL AT 6:30pm ON TUES + THURS
SPEAK TO ME OR TONY SMITH EARLY IN THE WEEK ABOUT LIFTS ON SAT + SUN
Sunday 2nd January: Recovery run for those who trained yesterday - Long run of 50 - 80 mins for everyone else.
Monday 3rd January: Tempo Run
Tuesday 4th January: 7pm at Stadium: Circuits followed by 2 x 10(8) x 2 minutes off diminishing rest on the track @ faster than 3k pace (3 mins active between sets).
Wednesday 5th January: Double if asked otherwise recovery run in the morning (after school if you are back)
Thursday 6th January: Session on stretching/pre-race warmup then: Middx/Beds/Bucks/Essex + Edinburgh Race athletes easy run fron stadium Herts will do easy run followed by short faster track session.
Friday 7th January: Rest if running on Saturday or travelling. If racing Sunday do 30 mins steady
Saturday 8th January: Middlesex AA Champs: Trent Park REST if racing tomorrow.
Sunday 9th January: Herts AA Champs: St Albans (Westminster Lodge Car Park)
(see details of Middx + Herts on SBH website at /index.html)
Recovery run if you ran yesterday.
BRING LONG SPIKES, FLATS AND TRAINERS TO ALL SESSIONS PLEASE
I WILL BE PASSING FINCHLEY CENTRAL AT 6:30pm ON TUES + THURS
SPEAK TO ME OR TONY SMITH EARLY IN THE WEEK ABOUT LIFTS ON SAT + SUN
UPCOMING RACES IN JANUARY (to be discussed!?)
Saturday 8th January:
Trent Park: Middlesex AA Champs (qualifier for Inter Counties teams)
Holyrood Park Edinburgh: BUPA Edinburgh Great Run (XC)
Sunday 9th January:
Westminster Lodge St Albans: Hertfordshire AA Champs (qualifier for Inter Counties)
Saturday 15th January:
Alexandra Palace: Metropolitan League 4
Sevenoaks: Knole Run
Sunday 16th January:
Cardiff: UKA Cross Challenge
Saturday 29th January:
Parliament Hill Fields: Southern AA Counties Area Champs
Trent Park: Middlesex AA Champs (qualifier for Inter Counties teams)
Holyrood Park Edinburgh: BUPA Edinburgh Great Run (XC)
Sunday 9th January:
Westminster Lodge St Albans: Hertfordshire AA Champs (qualifier for Inter Counties)
Saturday 15th January:
Alexandra Palace: Metropolitan League 4
Sevenoaks: Knole Run
Sunday 16th January:
Cardiff: UKA Cross Challenge
Saturday 29th January:
Parliament Hill Fields: Southern AA Counties Area Champs
Southern Inter Counties XC: Sophie wins U20 title with a strong finish.
Congratulations to Sophie Connor on her splendid win in the Southern Inter Counties U20 race at Shuttleworth College, Biggleswade on Sunday. Tracking early leader Leigh Lattimore for much of the race Sophie played a patient game and won convincingly with a strong finish.
Further results when they are published on the SEAA website.
Well done to Jack Perry-Williams on his victory in the Barnet Schools Champs with Joe Sherry in 3rd
BARNET SCHOOL RESULTS can be downloaded here on Tuesday morning:
Further results when they are published on the SEAA website.
Well done to Jack Perry-Williams on his victory in the Barnet Schools Champs with Joe Sherry in 3rd
BARNET SCHOOL RESULTS can be downloaded here on Tuesday morning:
Reflections on LAST WEEK'S TRAINING and TRAINING W/C Monday 6th December 2010
Training Sunny Hill Park 4.12.10
Reflections: Tuesdays session was superbly executed with a record turnout of 21 squaddies. All of the girls looked stronger and tackled the longer reps with determination and no little confidence. Georgia and Kate looked much stronger while the pick of the boys was Luke A-B who will be a strong contender for honours in the Spring races. Thursday's speed on a tricky snow covered surface was performed really well by everyone.
Saturday was serious fun - well done to everyone who was tackling the western hilly loop for the first time; especially strong were Sophie and Ryan while the sight of RG and RC back doing some serious stuff was a great lift for everyone. The upcoming holiday training is going to be a crucial contribution to racing form in the New Year and as holiday time permits a 'full-time' athlete approach we should all be looking to step up the volume and density of sessions.
Well done to Claire McM on her great run in the Chiltern League.
NEXT WEEK: XC SPIKES; TRACK SPIKES & TRAINERS FOR ALL SESSIONS THIS WEEK PLEASE.
Monday 6th December: GOOD LUCK with your Cambridge interview Sophie! EVERYONE should do at least 40 mins steady running today
Tuesday 7th December: Barnet Schools Champs at Copthall - first race at 2pm
7pm Meet at the stadium for core work: Then Back field - More long reps:
Girls: 4 x 3mins @ 5k pace + 3 x 2m @ 3k pace + 3 x 1min @ 1500m pace
Boys: 4 x 4 mins @ 5k pace + 3 x 3 mins @ 3k pace + 3 x 90secs @ 1500m pace
Wednesday 8th December: 45 - 75 mins recovery run (double if asked to)
Thursday 9th December: WW away at European XC Champs in Portugal - returns in time for Tuesday 14th Dec session in evening. Schedules and coach i/c sessions will be decided on Tuesday: ALL TO DO LONG STEADY RUN TONIGHT BUT WORK HARD ON ANY HILLS
Those running in the Southern Inter Counties need only do a 25 - 45 mins run today.
Friday 10th December: REST unless told otherwise.
Saturday 11th December: Meet Stadium at 10:45am unless racing today - Katie will take the session. Hilly loops in Sunny Hill Park as per 3 weeks ago but all loops starting below football pitches i.e. longer loops but still three return points at the top of each hill. GOOD LUCK TO THOSE RACING TODAY
Sunday 12th December: Long run from home (50 mins - 90 mins AS AGREED)
SEE YOU ALL NEXT TUESDAY EVENING
UPCOMING RACES:
Sat. December 11th: Southern Inter Counties at Shuttleworth College
Sat. December 18th: Met League at Stevenage
Boxing Day: Fun Run from Stadium (SBH members ONLY)
Sat. January 8th: Middlesex AA Champs at Trent Park
Sun. 9th January: Hertfordshire AA Champs at Stevenage
Sat. 15th January: Met League at Alexandra Palace
Sun. 16th January: Cardiff Cross Challenge
Sat. 29th January: Southern Artea Champs at Parliament Hill Fields
Saturday was serious fun - well done to everyone who was tackling the western hilly loop for the first time; especially strong were Sophie and Ryan while the sight of RG and RC back doing some serious stuff was a great lift for everyone. The upcoming holiday training is going to be a crucial contribution to racing form in the New Year and as holiday time permits a 'full-time' athlete approach we should all be looking to step up the volume and density of sessions.
Well done to Claire McM on her great run in the Chiltern League.
NEXT WEEK: XC SPIKES; TRACK SPIKES & TRAINERS FOR ALL SESSIONS THIS WEEK PLEASE.
Monday 6th December: GOOD LUCK with your Cambridge interview Sophie! EVERYONE should do at least 40 mins steady running today
Tuesday 7th December: Barnet Schools Champs at Copthall - first race at 2pm
7pm Meet at the stadium for core work: Then Back field - More long reps:
Girls: 4 x 3mins @ 5k pace + 3 x 2m @ 3k pace + 3 x 1min @ 1500m pace
Boys: 4 x 4 mins @ 5k pace + 3 x 3 mins @ 3k pace + 3 x 90secs @ 1500m pace
Wednesday 8th December: 45 - 75 mins recovery run (double if asked to)
Thursday 9th December: WW away at European XC Champs in Portugal - returns in time for Tuesday 14th Dec session in evening. Schedules and coach i/c sessions will be decided on Tuesday: ALL TO DO LONG STEADY RUN TONIGHT BUT WORK HARD ON ANY HILLS
Those running in the Southern Inter Counties need only do a 25 - 45 mins run today.
Friday 10th December: REST unless told otherwise.
Saturday 11th December: Meet Stadium at 10:45am unless racing today - Katie will take the session. Hilly loops in Sunny Hill Park as per 3 weeks ago but all loops starting below football pitches i.e. longer loops but still three return points at the top of each hill. GOOD LUCK TO THOSE RACING TODAY
Sunday 12th December: Long run from home (50 mins - 90 mins AS AGREED)
SEE YOU ALL NEXT TUESDAY EVENING
UPCOMING RACES:
Sat. December 11th: Southern Inter Counties at Shuttleworth College
Sat. December 18th: Met League at Stevenage
Boxing Day: Fun Run from Stadium (SBH members ONLY)
Sat. January 8th: Middlesex AA Champs at Trent Park
Sun. 9th January: Hertfordshire AA Champs at Stevenage
Sat. 15th January: Met League at Alexandra Palace
Sun. 16th January: Cardiff Cross Challenge
Sat. 29th January: Southern Artea Champs at Parliament Hill Fields
Training: W/C Monday 29th November:
Monday 29th November: 25 - 35 minutes tempo from home or on treadmill - get your pace right please.
Tuesday 30th November: SESSION CHANGED FROM SCHEDULE
Meet Stadium 7pm Bring spikes 12+15mm and flats (session venue depends on ground conditions but it will be long reps).
Wednesday 1st December: From home 40 - 60 recovery
Thursday 2nd December: Meet 7pm at the stadium: ON THE TRACK TONIGHT. Down the clock from 75 secs x 5 secs (400s or 300s @ 72-82 secs or 50-62 secs). Returnees from illness will do different session tonight. BRING GRASS SPIKES IN CASE TRACK IS FROZEN
Friday 3rd December: REST or 35 minutes easy if asked.
Saturday 4th December: (1) 10am from Stadium: Bring Flats and spikes 12+15mm.
(2) 11:15am Meet by Cafe in Sunny Hill Park: Bring Flats and spikes 12+15mm.
Both are Fartlek sessions in Sunny Hill Park. BIG TURNOUT PLEASE
If you fancy running in the North West London Young Athletes League let me know on Thursday.
Sunday 5th December: 40 -90 minutes steady from home.
Use the treadmill if unable to get out on grass as a result of the weather
PLEASE LET ME KNOW IF YOU HAVE BEEN SELECTED FOR YOUR COUNTY AT THE SOUTHERN INTER-COUNTIES at Shuttleworth College on Sat 11th December as this will afect your training next week.
Congratulations to Joe Sherry on his 90secs win in the school meeting at Harrow.
Tuesday 30th November: SESSION CHANGED FROM SCHEDULE
Meet Stadium 7pm Bring spikes 12+15mm and flats (session venue depends on ground conditions but it will be long reps).
Wednesday 1st December: From home 40 - 60 recovery
Thursday 2nd December: Meet 7pm at the stadium: ON THE TRACK TONIGHT. Down the clock from 75 secs x 5 secs (400s or 300s @ 72-82 secs or 50-62 secs). Returnees from illness will do different session tonight. BRING GRASS SPIKES IN CASE TRACK IS FROZEN
Friday 3rd December: REST or 35 minutes easy if asked.
Saturday 4th December: (1) 10am from Stadium: Bring Flats and spikes 12+15mm.
(2) 11:15am Meet by Cafe in Sunny Hill Park: Bring Flats and spikes 12+15mm.
Both are Fartlek sessions in Sunny Hill Park. BIG TURNOUT PLEASE
If you fancy running in the North West London Young Athletes League let me know on Thursday.
Sunday 5th December: 40 -90 minutes steady from home.
Use the treadmill if unable to get out on grass as a result of the weather
PLEASE LET ME KNOW IF YOU HAVE BEEN SELECTED FOR YOUR COUNTY AT THE SOUTHERN INTER-COUNTIES at Shuttleworth College on Sat 11th December as this will afect your training next week.
Congratulations to Joe Sherry on his 90secs win in the school meeting at Harrow.
TRAINING THURSDAY 25th NOVEMBER
REMEMBER .......... training on Thursday this week starts promptly at 6pm followed by SBH presentation and AGM at 7:30pm. TRACK SESSION TONIGHT.
London Youth Games Results:
Under 17 Women:
3rd Georgia Bell; 7th Molly Patch; 11th Kate Barber
Under 17 Men:
12th Dan Abrey
Under 15 Girls:
40th Beth Carter
Under 15 Boys:
13th Joe Brennan
3rd Georgia Bell; 7th Molly Patch; 11th Kate Barber
Under 17 Men:
12th Dan Abrey
Under 15 Girls:
40th Beth Carter
Under 15 Boys:
13th Joe Brennan
Training reflections from Tuesday
Some good, some not so good. Timekeeping on arrival is very important - treat every session like you would a job interview - there's no other way. ALSO use the mobile please. You cannot afford not to concentrate on the big Tuesday sessions. The pace judgement was much better all round but the attention to the detail was lacking for some - let's get this right now please! Active recovery means jogging not talking - we need to remember we only get out what we put into sessions!
Great to see a very strong looking Richard Goodman back running, if only warm-up and a few easy strides followed by some slow reps.
All of you U20 lads need to get medically fit asap - we are now aiming to race on 18th December.
Very sensible first session from both Molly and Natalie.
Great efforts from Georgia and Sophie who handled the longer reps very well indeed.
Hope Darren T. enjoyed his first session(?).
Great to see a very strong looking Richard Goodman back running, if only warm-up and a few easy strides followed by some slow reps.
All of you U20 lads need to get medically fit asap - we are now aiming to race on 18th December.
Very sensible first session from both Molly and Natalie.
Great efforts from Georgia and Sophie who handled the longer reps very well indeed.
Hope Darren T. enjoyed his first session(?).
Some impressive running on both the road (Lord Mayor's Mile) and over a very muddy Trent Park and Cassiobury Park
Georgia B and Molly Patch impress the Lord Mayor - Georgia just losing out on a victory in the Girls 15-17 age group by inches from (2m05/800m girl Katie Snowdon) in an exciting finish with the talented Eleanor Bounds not far behind.
New squad member Molly Patch starred in the 13-14 Girls race by running superbly to victory while Dan Abrey ran a pb mile for 12th in the Boys 15-17 age group.
In the ESAA Regional finals Natalie Connor, another new squaddie finishes 2nd for her school Dame Alice Owen's.
Back in the mud of Trent Park Sophie Connor enjoyed another good second place behind Becky Penty (with a couple of guests also between them. Thinking of introducing a fine system for 'dodgy footwear' and my spike changing/cleaning service!? This was another good run on Sophie's least popular surface too! Also a really good run from talented Vicky Walker not far behind on the day we found there are just 3 to score in the U20 Womens' race at the National in Alton Towers. Might be more difficult to get into the SBH scoring three than win a National medal!? The combined U15/17 Girls served up some pleasing improvements as Kate Barber placed 8th on her least favourite surface which shows how much stronger she is getting while Beth Carter had her best race this season to finish 14th.
In the Senior Mens' race in the Met League Achraf set off too quickly and paid the price for his ambitious start in the latter stages of what was a very difficult hilly and energy sapping muddy course. He finished 24th just behind a resurgent Jake Shelley with 'new boy' Dan Davies making a very pleasing debut at this level in 110th. Ryan Stepho was the revelation of the day with a big improvement to 51st in a much stronger lineup than Claybury - loaded at the sharp end and many more 'club men' turning out with the potential to hit the top 50. Good Humbug result without the benefit of RG; JP-W, MS, TG or NF - wish you all fit and well soonest.
The Under 17/15 Boys race saw Richard Charles have his first outing of the season on the country - consummate and straightforward win over MC who just held off a very determined Joe Sherry who had his highest ever Met League finish in 3rd. Phil Crout is beginning to demonstrate his undoubted talent with 6th, impressively holding off runners on 'that' steep hill up to the finish. He, above all, showed the value of the long reps on which we base so much of our pre-christmas training (remember last Tuesday's session was 48 mins of running). Looked like a convincing team win for the 'Humbugs' too!
Meanwhile on a longish Cassiobury course in the Chiltern League Claire McMahon improved to 23rd for her home club Luton.
Metropolitan League results can be downloaded below:
New squad member Molly Patch starred in the 13-14 Girls race by running superbly to victory while Dan Abrey ran a pb mile for 12th in the Boys 15-17 age group.
In the ESAA Regional finals Natalie Connor, another new squaddie finishes 2nd for her school Dame Alice Owen's.
Back in the mud of Trent Park Sophie Connor enjoyed another good second place behind Becky Penty (with a couple of guests also between them. Thinking of introducing a fine system for 'dodgy footwear' and my spike changing/cleaning service!? This was another good run on Sophie's least popular surface too! Also a really good run from talented Vicky Walker not far behind on the day we found there are just 3 to score in the U20 Womens' race at the National in Alton Towers. Might be more difficult to get into the SBH scoring three than win a National medal!? The combined U15/17 Girls served up some pleasing improvements as Kate Barber placed 8th on her least favourite surface which shows how much stronger she is getting while Beth Carter had her best race this season to finish 14th.
In the Senior Mens' race in the Met League Achraf set off too quickly and paid the price for his ambitious start in the latter stages of what was a very difficult hilly and energy sapping muddy course. He finished 24th just behind a resurgent Jake Shelley with 'new boy' Dan Davies making a very pleasing debut at this level in 110th. Ryan Stepho was the revelation of the day with a big improvement to 51st in a much stronger lineup than Claybury - loaded at the sharp end and many more 'club men' turning out with the potential to hit the top 50. Good Humbug result without the benefit of RG; JP-W, MS, TG or NF - wish you all fit and well soonest.
The Under 17/15 Boys race saw Richard Charles have his first outing of the season on the country - consummate and straightforward win over MC who just held off a very determined Joe Sherry who had his highest ever Met League finish in 3rd. Phil Crout is beginning to demonstrate his undoubted talent with 6th, impressively holding off runners on 'that' steep hill up to the finish. He, above all, showed the value of the long reps on which we base so much of our pre-christmas training (remember last Tuesday's session was 48 mins of running). Looked like a convincing team win for the 'Humbugs' too!
Meanwhile on a longish Cassiobury course in the Chiltern League Claire McMahon improved to 23rd for her home club Luton.
Metropolitan League results can be downloaded below:
| copy_of_41788_647_14112010094245_race_2_trent_13-11-10_published.xls |
| 2010-final-results-boroughs_lord_mayors_mile.pdf |
LONDON CITY RUNNERS (how's that for pc?) METROPOLITAN CROSS COUNTRY LEAGUE: Sat 13th November - Trent Park - (nearest tube is Cockfosters (Piccadilly Line)
We could be a bit short for the challenge of Trent Park as several guys and girls will be at the Lord Mayor's Mile (hope they have moved the finish!? but anyway GOOD LUCK!!) while the dreaded virus continues to ravage our group and lay low more of the lads. REST IS THE ONLY CURE.
I'll be organising a meet in St Albans for ESAA so will arrive late at Trent Park - numbers from Tony Smith (Young Athletes U13 - U17) and Simon Keene (U20s/Seniors)
MUST check the course beforehand as it is deceptively tough with lots of hills and could be very wet.
I'll be organising a meet in St Albans for ESAA so will arrive late at Trent Park - numbers from Tony Smith (Young Athletes U13 - U17) and Simon Keene (U20s/Seniors)
MUST check the course beforehand as it is deceptively tough with lots of hills and could be very wet.
NATIONAL CROSS COUNTRY RELAYS - MANSFIELD - SAT 6th NOVEM
My goodness did Sophie C impress at Berry Hill Park!
Great run from SC - really tore through the U20 womens' field for a pleasing 2nd fastest of the day, just 3 secs down on Charly Purdue so very pleasing but do check the times of the fastest U17s too!
Georgia had a top 25 time in the U17s which is a real move in the right direction and could have made our Bronze medal winning U20 team on time.
Oh dear - what happened at the start of the third leg in the U20 Mens race? Sad case of inflexible official and a slight linguistic hiccup on the part of Achraf!? This was a sub 9min time as backup to Niall's opener and Jack's great effort on second leg. Great last 1k from JP-W as he lost nothing from the Nursing Home gate to John McDonnell who had stormed through the field - plenty more in the tank and a sub 9min time in the offing for 2011. Ryan coped quite well with the short distance but there's plenty more there for next year and you will be back to a wet Trent Park for Met Mud next Saturday.
The U17s did OK but I was disappointed to see the first leg runners start at the back of the grid - this lost both of you at least 20secs - Berry Hill Park is certainly not the sort of course to find easy overtaking - yu paid for that bigtime(?).
Joe Brennan had a great race (don't forget he is a first year U15) - the course and distance suited his style and he made the most of it. In fact both Joes ran well with Monsieur Sherry opening up for Enfield with a 9m28secs lap!
LIVERPOOL LOOMS - HAVE YOU ENTERED ON-LINE YET.
Great run from SC - really tore through the U20 womens' field for a pleasing 2nd fastest of the day, just 3 secs down on Charly Purdue so very pleasing but do check the times of the fastest U17s too!
Georgia had a top 25 time in the U17s which is a real move in the right direction and could have made our Bronze medal winning U20 team on time.
Oh dear - what happened at the start of the third leg in the U20 Mens race? Sad case of inflexible official and a slight linguistic hiccup on the part of Achraf!? This was a sub 9min time as backup to Niall's opener and Jack's great effort on second leg. Great last 1k from JP-W as he lost nothing from the Nursing Home gate to John McDonnell who had stormed through the field - plenty more in the tank and a sub 9min time in the offing for 2011. Ryan coped quite well with the short distance but there's plenty more there for next year and you will be back to a wet Trent Park for Met Mud next Saturday.
The U17s did OK but I was disappointed to see the first leg runners start at the back of the grid - this lost both of you at least 20secs - Berry Hill Park is certainly not the sort of course to find easy overtaking - yu paid for that bigtime(?).
Joe Brennan had a great race (don't forget he is a first year U15) - the course and distance suited his style and he made the most of it. In fact both Joes ran well with Monsieur Sherry opening up for Enfield with a 9m28secs lap!
LIVERPOOL LOOMS - HAVE YOU ENTERED ON-LINE YET.
NEXT WEEK - ADD CORE & DRILLS 7pm Tuesday.
Saturday 6 RACE National Cross Country Relays at Mansfield (ALL TO RUN PLEASE) National XC Relays
Sunday 7 from home 50 (Girls)-90(Boys) mins recovery run
Monday 8 from home Tempo run @ max 5m40 miling or 35 mins easy or swimming
Tuesday 9 7pm CORE + DRILLS Copthall Girls: 4 x 2mins @ 3k pace + 3 x 2m 30secs @ 5k pace + 4 x 1min @ 1500m pace Girls go with boys On grass in spikes (course marked out) Boys: 4 x 4 mins @3k pace + 3 x 3 mins @ 5k pace + 6 x 1 min @ 1500m pace Boys 90sec active on reps + 1xlap jog on sets On grass in spikes (course marked out)
Wednesday 10 from home 30 mins (Girls) - 50 mins (Boys) Steady/recovery Double if asked Steady/recovery
Thursday 11 7pm Track in flats Copthall Girls: 8x500m Boys: 10 x 600m + Boys 4x300m in 48-60secs Girls 4 x 200m in 33-40secs 90 secs active/5 mins B4 400s ALL PACE TBC On track + some walk through drills beforehand
Friday 12 REST Easy 25 mins or swim or flush out REST
Saturday 13 RACE Met League at Trent Park - all to run please - nearest tube is Cockfosters on the PIccadilly Line Met League/Lord Mayor's Mile/ESAA Cup
Sunday 7 from home 50 (Girls)-90(Boys) mins recovery run
Monday 8 from home Tempo run @ max 5m40 miling or 35 mins easy or swimming
Tuesday 9 7pm CORE + DRILLS Copthall Girls: 4 x 2mins @ 3k pace + 3 x 2m 30secs @ 5k pace + 4 x 1min @ 1500m pace Girls go with boys On grass in spikes (course marked out) Boys: 4 x 4 mins @3k pace + 3 x 3 mins @ 5k pace + 6 x 1 min @ 1500m pace Boys 90sec active on reps + 1xlap jog on sets On grass in spikes (course marked out)
Wednesday 10 from home 30 mins (Girls) - 50 mins (Boys) Steady/recovery Double if asked Steady/recovery
Thursday 11 7pm Track in flats Copthall Girls: 8x500m Boys: 10 x 600m + Boys 4x300m in 48-60secs Girls 4 x 200m in 33-40secs 90 secs active/5 mins B4 400s ALL PACE TBC On track + some walk through drills beforehand
Friday 12 REST Easy 25 mins or swim or flush out REST
Saturday 13 RACE Met League at Trent Park - all to run please - nearest tube is Cockfosters on the PIccadilly Line Met League/Lord Mayor's Mile/ESAA Cup
Pace judgement - oh dear that was a tall order eh!?
Thursday evening was a real trial for one or two of you wasn't it?
Firstly, well done to Richard Charles for getting right down to 10 secs rest (a total of 16 runs) but that final effort proved far too much of 'an ask' simply because the pace of the previous 12 reps was far too fast. It was a 3k pace session so 68s produces 8m30 pace - a really tall order over the country!?
The girls all ran sensibly as did many of the younger lads but there remains a need for much thoughtful reflection on how to judge pace - remember training is where it all happens and the key thing is concentration and smoothness of action rather than speed.
Good to see Joe Sherry will get a run at Mansfield - 9.30 will please me!
Transport for Mansfield:
7:30am FROM Copthall 7:50am FROM Radlett (outside the Post Office in the High Street)
Race order:
11:00am Junior Women (3 x 2.5K) Ages 17-18-19 years as at 31st Aug/1st Sep 2010 11:09am Under 17 Women (3 x 2.5K) Ages 15 & 16 years as at 31st Aug/1st Sep 2010
11:40am Junior Men (3 x 3K) Ages 17-18-19 years as at 31st Aug/1st Sep 2010
12:10pm Under 17 Men (3 x 3K) Ages 15 &16 years as at 31st Aug/1st Sep 2010
12:35pm Under 13 Girls (3 x 2K) Ages 11 & 12 as at 31st Aug/1st Sep 2010 & 11 years of age on the
day of competition
1:00pm Under 13 Boys (3 x 2K) Ages 11 & 12 as at 31st Aug/1st Sep 2010 & 11 years of age on the
day of competition
1:25pm Under 15 Girls (3 x 2K) Ages 13 & 14 as at 31st Aug/1st Sep 2010
1:50pm Under 15 Boys (3 x 2K) Ages 13 & 14 as at 31st Aug/1st Sep 2010
2:10pm Senior Women (3 x 3K) Age must exceed 20 years as at 31st Aug/1st Sep 2010
2:40pm Senior Men (4 x 5K) Age must exceed 20 years as at 31st Aug/1st Sep 2010
Firstly, well done to Richard Charles for getting right down to 10 secs rest (a total of 16 runs) but that final effort proved far too much of 'an ask' simply because the pace of the previous 12 reps was far too fast. It was a 3k pace session so 68s produces 8m30 pace - a really tall order over the country!?
The girls all ran sensibly as did many of the younger lads but there remains a need for much thoughtful reflection on how to judge pace - remember training is where it all happens and the key thing is concentration and smoothness of action rather than speed.
Good to see Joe Sherry will get a run at Mansfield - 9.30 will please me!
Transport for Mansfield:
7:30am FROM Copthall 7:50am FROM Radlett (outside the Post Office in the High Street)
Race order:
11:00am Junior Women (3 x 2.5K) Ages 17-18-19 years as at 31st Aug/1st Sep 2010 11:09am Under 17 Women (3 x 2.5K) Ages 15 & 16 years as at 31st Aug/1st Sep 2010
11:40am Junior Men (3 x 3K) Ages 17-18-19 years as at 31st Aug/1st Sep 2010
12:10pm Under 17 Men (3 x 3K) Ages 15 &16 years as at 31st Aug/1st Sep 2010
12:35pm Under 13 Girls (3 x 2K) Ages 11 & 12 as at 31st Aug/1st Sep 2010 & 11 years of age on the
day of competition
1:00pm Under 13 Boys (3 x 2K) Ages 11 & 12 as at 31st Aug/1st Sep 2010 & 11 years of age on the
day of competition
1:25pm Under 15 Girls (3 x 2K) Ages 13 & 14 as at 31st Aug/1st Sep 2010
1:50pm Under 15 Boys (3 x 2K) Ages 13 & 14 as at 31st Aug/1st Sep 2010
2:10pm Senior Women (3 x 3K) Age must exceed 20 years as at 31st Aug/1st Sep 2010
2:40pm Senior Men (4 x 5K) Age must exceed 20 years as at 31st Aug/1st Sep 2010
Niall Fleming makes impressive debut for Brum Uni in Birmingham League
30.10.10 After a sickly October Niall really put things into perspective with a great debut as a Senior finishing 12th in the Birmingham Uni team which proved 'top dogs' in the first round of the Birmingham and District League Meeting at Leamington Spa today.
Division 1 Results:
Division 1 Results:
| birmingham_xc_league_30.10.10.doc |
REFLECTIONS ON THIS WEEK's TRAINING SESSIONS
Saturday 30th November
Good turnout again this weekend and the challenging hilly loops were ran very sensibly by everyone.
Both CR and BG looked strong while SR could have churned a few more out as he 'hit the groove'. WP-J may just have run himself into the 'A' team at Mansfield. Good to see the 'Joes' finish the session while Matt S was doing some solos upthe concave hill alongside us. The tone and integrity of effort was once again very impressive. Remember to get the pace right tomorrow please.
Thursday 28th November:Excellent day's training - relieved that the 4:30 lot came through unscathed with 45 mins of quality conditioning/drills while 15 x 400 off 60 looked easy enough, especially from the guy in lane 3! Anyone seen Achraf? Supposed to be with us tonight. RG injured (like the crutches); JB, LA-B and DA on holiday is the latest from the camp.
Clare had a good night at the office buzzing around the minute mark and could have gone on for ever. The much improved Phil C and RS (2000) looked much better and handled the 60 rest session really well. Kate made a big breakthrough in today's 7pm session - rangy and good turn over - well done!. GB took outside lane in her stride while RC looked sooooooooo much better than Tuesday night but had to concede to JP-W on that final rep. but we must all be patient and trust the schedule will work for us none of us will be tampering for Mansfield so be ready for a tired and possibly flat sprint around Berry Park.
PLEASE DO NOT MISS SATURDAY MORNING IN SUNNY HILL PARK! Meet 10am at the stadium with spikes as well as flats and wet weather gear just in case. KEY SESSION OF THE WEEK - some of hilly loops some on 15' slopes.
Glad you all enjoyed Birmingham - well done to those who are currently doing the rounds to confirm or otherwise the recruitment information. Brum is one you cannot go wrong with ...... academically or athletically - serious work ethic, inviting environment, friendly student colleagues, caring coaches and great on team ethic as well as catering for individual needs. i.e. it gets the balance right. You will chose that Uni for the same reasons as you joined WWA.
IF IN SUM DOUBT ........ ASK THE 'CHEEKY IRISHMAN'
Good turnout again this weekend and the challenging hilly loops were ran very sensibly by everyone.
Both CR and BG looked strong while SR could have churned a few more out as he 'hit the groove'. WP-J may just have run himself into the 'A' team at Mansfield. Good to see the 'Joes' finish the session while Matt S was doing some solos upthe concave hill alongside us. The tone and integrity of effort was once again very impressive. Remember to get the pace right tomorrow please.
Thursday 28th November:Excellent day's training - relieved that the 4:30 lot came through unscathed with 45 mins of quality conditioning/drills while 15 x 400 off 60 looked easy enough, especially from the guy in lane 3! Anyone seen Achraf? Supposed to be with us tonight. RG injured (like the crutches); JB, LA-B and DA on holiday is the latest from the camp.
Clare had a good night at the office buzzing around the minute mark and could have gone on for ever. The much improved Phil C and RS (2000) looked much better and handled the 60 rest session really well. Kate made a big breakthrough in today's 7pm session - rangy and good turn over - well done!. GB took outside lane in her stride while RC looked sooooooooo much better than Tuesday night but had to concede to JP-W on that final rep. but we must all be patient and trust the schedule will work for us none of us will be tampering for Mansfield so be ready for a tired and possibly flat sprint around Berry Park.
PLEASE DO NOT MISS SATURDAY MORNING IN SUNNY HILL PARK! Meet 10am at the stadium with spikes as well as flats and wet weather gear just in case. KEY SESSION OF THE WEEK - some of hilly loops some on 15' slopes.
Glad you all enjoyed Birmingham - well done to those who are currently doing the rounds to confirm or otherwise the recruitment information. Brum is one you cannot go wrong with ...... academically or athletically - serious work ethic, inviting environment, friendly student colleagues, caring coaches and great on team ethic as well as catering for individual needs. i.e. it gets the balance right. You will chose that Uni for the same reasons as you joined WWA.
IF IN SUM DOUBT ........ ASK THE 'CHEEKY IRISHMAN'
RACES IN NOVEMBER:
Check the fixture list in the left hand column but the key races are as follows:-
Saturday 6th November: ECCU National Cross Country Relays at Berry Hill Park, Mansfield Full details at www.englishcrosscountry.co.uk Coach leaves Copthall at 7:30am
Saturday 13th November: Metropolitan League at Trent Park. Full details at www.metleague.co.uk
Saturday 20th November: London Champs & London Youth Games (Under 13 - 17 ONLY)
Saturday 27th November: Liverpool UK Challenge XC and UK Trials for selection for GB team at European Championships in December. Travelling up on the day before. ENTER ONLINE at UKA website
Saturday 18th December: Metropolitan League at Stevenage.
Saturday 6th November: ECCU National Cross Country Relays at Berry Hill Park, Mansfield Full details at www.englishcrosscountry.co.uk Coach leaves Copthall at 7:30am
Saturday 13th November: Metropolitan League at Trent Park. Full details at www.metleague.co.uk
Saturday 20th November: London Champs & London Youth Games (Under 13 - 17 ONLY)
Saturday 27th November: Liverpool UK Challenge XC and UK Trials for selection for GB team at European Championships in December. Travelling up on the day before. ENTER ONLINE at UKA website
Saturday 18th December: Metropolitan League at Stevenage.
TRAINING W/C Monday 25th October 2010
Monday 25th October: 35 mins either tempo or 7x5 mins alternating 5:15 - 6:00 miling speed or tempo run as requested.
Have fun in Birmingham!
Tuesday 26th October: NO AM SESSION TODAY
4:30pm RG + TG session in Sunnyfields - meet Copthall first
Physio at 6:45pm tonight
7:00pm THIS SESSION MAY BE AT STADIUM BACK FIELD (watch this space). Rest of group not in Birmingham at Copthall Stadium (Run to park 4 x 6 mins on hilly terrain + 6 long hills (convex) @ 3k pace max.
Wednesday 27th October: 45 - 75 mins or double as requested.
Thursday 28th October: 9 - 15 400s (300s) at 3k pace off short rest Start from where you finished last repetition.
Friday 29th October: ALL REST or flush ou
Saturday 30th October: Meet stadium at 10am then Drills followed by 10 or 12 x 2 mins hilly loops off increasing rest at 5k pace + N.B. IF YOU NORMALLY TRAIN AT TRENT PARK ..... can you get to Copthall please?
Sunday 31st October: Recovery run am 40 - 60 mins 35 mins faster in evening if requested (if so only do 35 am)
Have fun in Birmingham!
Tuesday 26th October: NO AM SESSION TODAY
4:30pm RG + TG session in Sunnyfields - meet Copthall first
Physio at 6:45pm tonight
7:00pm THIS SESSION MAY BE AT STADIUM BACK FIELD (watch this space). Rest of group not in Birmingham at Copthall Stadium (Run to park 4 x 6 mins on hilly terrain + 6 long hills (convex) @ 3k pace max.
Wednesday 27th October: 45 - 75 mins or double as requested.
Thursday 28th October: 9 - 15 400s (300s) at 3k pace off short rest Start from where you finished last repetition.
Friday 29th October: ALL REST or flush ou
Saturday 30th October: Meet stadium at 10am then Drills followed by 10 or 12 x 2 mins hilly loops off increasing rest at 5k pace + N.B. IF YOU NORMALLY TRAIN AT TRENT PARK ..... can you get to Copthall please?
Sunday 31st October: Recovery run am 40 - 60 mins 35 mins faster in evening if requested (if so only do 35 am)
Metropolitan Cross Country League at Woodford:
National Junior League Final - Derby: WWA points machine operate on all cylinders!
A great day all round - Shaftesbury Men retained their National title relatively easily and the the whole squad dominated the middle distance events without having to run unduly fast.
Two things really stood out which made me very happy .......
1. You tend to chose your race tactics well e.g. Niall rippng up the field with a nifty windup on the last kilometre, Sophie C. realising that controlling 'gun to tape' in both her races would produce effective results albeit in relatively slow times while the 2 Richards gave the quick 800 runners who dared to take them on over 1500 a right roasting over the last 600m, leaving nothng to chance - but what's this hugging at the end - eh?.
2. Jack P-W at last made the breakthrough he really deserves to go 6th on the 2010 UK U20 'chase rankings wth 6m06.2secs. Only one poorish barrier but this will give hm lots of confidence for Poland over 3k but remember its a totally different type of race over 3k and you must be cautious over the first km and try to finsh strong.
Georgia picked valuable team points, pleasngly in her least favourite events. Tadgh looked quite strong but lacks speed and must 'dig' when the going gets tough. Archraf gave it a real go with a 54.8 first lap (must be all that running in the dark!?) but found the haome straight a 'toughie'. Frank needs to concentrate so that the surge by JP-W could immediately be covered. Matt looked very tired but battled through a very difficult 400H - very respectable time too! You'll need to do simple drills at the correct height this week in case you get the last minute nod in Poland.
Joe doesn't wear stripes but he did his club proud with a decent 800 on the threshold and followed this with doctors orders 1500 but needs a rest followed by more steady building of that aerobic base.
Dan Abrey ran the fastest overall leg back in Cranford at the U17 Middlesex/Herts Relays - watch out the rest of you!
Joe bagged a medal at the same meeting - well done.
Two things really stood out which made me very happy .......
1. You tend to chose your race tactics well e.g. Niall rippng up the field with a nifty windup on the last kilometre, Sophie C. realising that controlling 'gun to tape' in both her races would produce effective results albeit in relatively slow times while the 2 Richards gave the quick 800 runners who dared to take them on over 1500 a right roasting over the last 600m, leaving nothng to chance - but what's this hugging at the end - eh?.
2. Jack P-W at last made the breakthrough he really deserves to go 6th on the 2010 UK U20 'chase rankings wth 6m06.2secs. Only one poorish barrier but this will give hm lots of confidence for Poland over 3k but remember its a totally different type of race over 3k and you must be cautious over the first km and try to finsh strong.
Georgia picked valuable team points, pleasngly in her least favourite events. Tadgh looked quite strong but lacks speed and must 'dig' when the going gets tough. Archraf gave it a real go with a 54.8 first lap (must be all that running in the dark!?) but found the haome straight a 'toughie'. Frank needs to concentrate so that the surge by JP-W could immediately be covered. Matt looked very tired but battled through a very difficult 400H - very respectable time too! You'll need to do simple drills at the correct height this week in case you get the last minute nod in Poland.
Joe doesn't wear stripes but he did his club proud with a decent 800 on the threshold and followed this with doctors orders 1500 but needs a rest followed by more steady building of that aerobic base.
Dan Abrey ran the fastest overall leg back in Cranford at the U17 Middlesex/Herts Relays - watch out the rest of you!
Joe bagged a medal at the same meeting - well done.
Impressive performances over the weekend around the country
Good victory from Richard Goodman in the BAL Jo Smith Cup Final on his home track - a first lap of just under 59secs left a last lap 'burnup' saw him enter the home straight on the shoulder of Tim Egerton of Trafford (see http://www.athleticos.org/coverage/237440-Training-with-2010/video/352003-Training-with-Tim-Egerton ) for his recent training session on www.athleticos.com before easing away on the home straight for a big negative split and a conservative !m53.47secs (a pb too boot!).
Nice to see Dan Russell run a couple of good efforts over 1500m and a leg of the 4x4 as SBH won the final for the first time!
Matt McLaughlin bagged a SILVER MEDAL in the UK School Games held in Gateshead Stadium last Friday evening with his second fastest time over the barriers.
Joe Sherry set a new pb over 1500s/c with 4m27.59 as his club Enfield & Haringey romped away with the UKA Nat Young Athletes Finals in Manchester today.
Tom Gillespie's time trial over 400m was 51 and bits!
TRAINING THIS WEEK: ------ you've got your schedules but please note the following changes:
Monday: as advertised
Tuesday: Copthall Stadium is closed so meet at 7pm outside the Main Entrance - session will now be on the grass in the park.
Wednesday: as advertised but if you are running at Watford tonight (good idea if you wish to sharpen up for next weekend) make sure you sort out your transport early on.
Thursday onwards : as advertised - stadium has reopened
Nice to see Dan Russell run a couple of good efforts over 1500m and a leg of the 4x4 as SBH won the final for the first time!
Matt McLaughlin bagged a SILVER MEDAL in the UK School Games held in Gateshead Stadium last Friday evening with his second fastest time over the barriers.
Joe Sherry set a new pb over 1500s/c with 4m27.59 as his club Enfield & Haringey romped away with the UKA Nat Young Athletes Finals in Manchester today.
Tom Gillespie's time trial over 400m was 51 and bits!
TRAINING THIS WEEK: ------ you've got your schedules but please note the following changes:
Monday: as advertised
Tuesday: Copthall Stadium is closed so meet at 7pm outside the Main Entrance - session will now be on the grass in the park.
Wednesday: as advertised but if you are running at Watford tonight (good idea if you wish to sharpen up for next weekend) make sure you sort out your transport early on.
Thursday onwards : as advertised - stadium has reopened
OK ....... are you all up for a challenge and a change to our usual training
HOW ABOUT AN ATTEMPT ON THE WORLD MARATHON RECORD!?
KEEP TUESDAY 19th OCTOBER FREE FOR THIS CHARITY EVENT.
According to IAAF statistics, the following men and women are among the top ten fastest at the marathon distance.
2h03:59 Haile Gebrselassie Ethiopia 28 September 2008 Berlin 2h04:27 Duncan Kibet Kenya 5 April 2009 Rotterdam 2h04:27 James Kwambai Kenya 5 April 2009 Rotterdam 2h04:48 Patrick Makau Kenya 11 April 2010 Rotterdam 2h04:55 Paul Tergat Kenya 28 September 2003 Berlin 2h04:55 Geoffrey Mutai Kenya 11 April 2010 Rotterdam 2h04:56 Sammy Korir Kenya 28 September 2003 Berlin 2h05:04 Abel Kirui Kenya 5 April 2009 Rotterdam 2h05:10 Samuel Wanjiru Kenya 26 April 2009 London 2h05:13 Vincent Kipruto Kenya 11 April 2010 Rotterdam
Paula Radcliffe holds the women's world record for the marathon Women Time Athlete Country Date Place 2h15:25 Paula Radcliffe Great Britain 13 April 2003 London 2h18:47 Catherine Ndereba Kenya 7 October 2001 Chicago 2h19:12 Mizuki Noguchi Japan 25 September 2005 Berlin 2h19:19 Irina Mikitenko Germany 28 September 2008 Berlin 2h19:36 Deena Kastor United States 23 April 2006 London 2h19:39 Sun Yingjie China 19 October 2003 Beijing 2h19:41 Yoko Shibui Japan 26 September 2004 Berlin 2h19:46 Naoko Takahashi Japan 30 September 2001 Berlin 2h19:51 Zhou Chunxiu China 12 March 2006 Seoul 2h20:42 Berhane Adere Ethiopia 22 October 2006 Chicago
The 42.195 km and 26 miles 385 yards distances are identical to within half an inch (1.2 cm). The difference between the standard distance and the rounded figure frequently employed of 26.22 miles, is slightly over two metres or 6.6 feet. For a marathon course to be certified by the IAAF, the length must not be less than 42.195 km and the uncertainty in the measurement shall not exceed 42 m (i.e., 0.1%). It is common for IAAF-certified courses to be intentionally lengthened by one metre per km to ensure that they are not short. In the case of a marathon, this extra distance amounts to about 46 yards.
THE CHALLENGE IS FOR TEAMS OF 5 RUNNERS TO RUN A MARATHON DISTANCE RELAY WHICH REPRESENTS 105 LAPS OF THE TRACK + 195 METRES!
Each member of the team must run at least 21 laps of the track and the first runner must run 595 metres.
To break the record the average time per lap must be 70 secs - not a particularly difficult session (21 x 400m off around 4 mins rest) but it will take quite an effort to keep warm etc..
Each of the entrants will be put into one of 5 categories by ability A runner from each category will be drawn randomly out of a hat to form each team ......... yes ...... um...... each team is likely to have both genders in it!
COST TO ENTER IS £1 WHICH WILL BE DONATED TO THE BRITISH HEART FOUNDATION - there will also be an opportunity for spectators to donate to this charity on the night.
THIS EVENT IS OPEN TO ALL COMERS AND NOT RESTRICTED TO WWA SQUADDIES OR MEMBERS OF SBH - SO INVITE YOUR ATHLETIC FRIENDS TO ENTER ON THE NIGHT.
2h03:59 Haile Gebrselassie Ethiopia 28 September 2008 Berlin 2h04:27 Duncan Kibet Kenya 5 April 2009 Rotterdam 2h04:27 James Kwambai Kenya 5 April 2009 Rotterdam 2h04:48 Patrick Makau Kenya 11 April 2010 Rotterdam 2h04:55 Paul Tergat Kenya 28 September 2003 Berlin 2h04:55 Geoffrey Mutai Kenya 11 April 2010 Rotterdam 2h04:56 Sammy Korir Kenya 28 September 2003 Berlin 2h05:04 Abel Kirui Kenya 5 April 2009 Rotterdam 2h05:10 Samuel Wanjiru Kenya 26 April 2009 London 2h05:13 Vincent Kipruto Kenya 11 April 2010 Rotterdam
Paula Radcliffe holds the women's world record for the marathon Women Time Athlete Country Date Place 2h15:25 Paula Radcliffe Great Britain 13 April 2003 London 2h18:47 Catherine Ndereba Kenya 7 October 2001 Chicago 2h19:12 Mizuki Noguchi Japan 25 September 2005 Berlin 2h19:19 Irina Mikitenko Germany 28 September 2008 Berlin 2h19:36 Deena Kastor United States 23 April 2006 London 2h19:39 Sun Yingjie China 19 October 2003 Beijing 2h19:41 Yoko Shibui Japan 26 September 2004 Berlin 2h19:46 Naoko Takahashi Japan 30 September 2001 Berlin 2h19:51 Zhou Chunxiu China 12 March 2006 Seoul 2h20:42 Berhane Adere Ethiopia 22 October 2006 Chicago
The 42.195 km and 26 miles 385 yards distances are identical to within half an inch (1.2 cm). The difference between the standard distance and the rounded figure frequently employed of 26.22 miles, is slightly over two metres or 6.6 feet. For a marathon course to be certified by the IAAF, the length must not be less than 42.195 km and the uncertainty in the measurement shall not exceed 42 m (i.e., 0.1%). It is common for IAAF-certified courses to be intentionally lengthened by one metre per km to ensure that they are not short. In the case of a marathon, this extra distance amounts to about 46 yards.
THE CHALLENGE IS FOR TEAMS OF 5 RUNNERS TO RUN A MARATHON DISTANCE RELAY WHICH REPRESENTS 105 LAPS OF THE TRACK + 195 METRES!
Each member of the team must run at least 21 laps of the track and the first runner must run 595 metres.
To break the record the average time per lap must be 70 secs - not a particularly difficult session (21 x 400m off around 4 mins rest) but it will take quite an effort to keep warm etc..
Each of the entrants will be put into one of 5 categories by ability A runner from each category will be drawn randomly out of a hat to form each team ......... yes ...... um...... each team is likely to have both genders in it!
COST TO ENTER IS £1 WHICH WILL BE DONATED TO THE BRITISH HEART FOUNDATION - there will also be an opportunity for spectators to donate to this charity on the night.
THIS EVENT IS OPEN TO ALL COMERS AND NOT RESTRICTED TO WWA SQUADDIES OR MEMBERS OF SBH - SO INVITE YOUR ATHLETIC FRIENDS TO ENTER ON THE NIGHT.
New UK 5000m Record of 12mins57.94secs by Mo Farah in Zurich
New World 800m Record of 1m41.01secs by David Lekuta Rudisha
Richard Charles bags Silver at AAA's while Matt McLaughlin runs another pb and SBH record over 400m Hurdles.
RC (736)U17 1500 metres AAAs 2010
Virgin London Marathon Endurance Camp Programme
Good luck to SC; RG; MM; TG (and MC) who are over at St Mary's Uni for the week.
Check out the programme:
Check out the programme:
| virgin_london_marathon_young_athlete_endurance_camp_2010.doc |
Congratulations to Richard Charles on his SILVER Medal at the England Championships held in Bedford last weekend. Go to www.athleticos.com to see the race or click on http://www.athleticos.org/coverage/237496-England-U17U15-Championships/video/352797-U17-Men-1500m-Final
In a very slow early paced race (300s in 52.6/53.8/49.6/46.2/44.4) Richard made his effort with just over 400m to go - in hindsight slightly too late and though he led into the home straight the superior flat speed of winner Luke Carroll was to win the day.
Meanwhile in the 400m Hurdles Matt McLaughlin finished 5th with a well judged run including a very strong finish to yet again lower his SBH record to 54.70secs and go up to 5th on the UK Rankings - good job Matt! Go to www.athleticos.com to view the race or click on:-
http://www.athleticos.org/coverage/237496-EnglandU17U15-Championships/video/352935-U17M-400m-Hurdles-Final
Thought the England Athletics Champs were brilliantly organised - coaches lunch tent was a very welcome addition and a nice touch - officials were, as ever, fantastic. As always, Bedford suffers from windy weather though the rain held off. We all take too much for granted - just turn up, collect our paperwork and have fun - don't forget to thank officials and organisers who put in such a lot of time on the day and for many days beforehand, thus ensuring a really slick meeting and a very positive experience for athletes.
At the British League Premier Niall Fleming had a run out over 1500m and aquitted himself well - though just outside 4mins. The race itself was a last lap burnup (not the best for Niall) and was won by Niall Brooks in 3m56secs with a tasty last lap. Time now for some real depth in training in preparation for Derby and Poland during September and then the real tests of the upcoming winter programme. Jani Rajk made his BAL Div 2 debut at 800m and though finding the first lap pace a 'big ask' he will have gained much from this experience. A whole winter of increased mileage and longer/slower reps will be hard work but we will be looking for 1m56secs next year and a decent record over 1500m too!
TRAINING THIS WEEK:
Monday: Easy 35/45 from home (unless I have asked for 35 mins tempo)
Tuesday: Noon session at Parly Hill (only for those I have asked to be there)
Main session: 7pm at Copthall - Drills + first session on plyometrics followed by long slowish pyramid on grass
Wednesday: Watford Open starting 6:30pm or 45 - 60 mins easy.
Thursday: 7pm at Copthall - Little bit of intro. 'core' then a speed session on track.
Friday: 25 - 40 mins or Swim or Rest as instructed.
Saturday: Southern U20 Inter Counties at Copthall or Fartlek from home (2 x 20 minutes mixed terrain)
Sunday: Long run with someone 50 - 75 mins as requested
PLEASE NOTE MRS WW TAKING ME AWAY FOR A FEW DAYS FROM FRIDAY TO TUESDAY (back for training on Tuesday night)
AAA's Under 20 Mens' 3000 metres - Crystal Palace - Saturday 14th August
1 GOODMAN, Richard GBR 8:12.94 PB
2 HAY, Jonny GBR 8:15.96
3 MCDONNELL, John GBR 8:16.02 PB
4 BITCHELL, Adam GBR 8:16.93 PB
5 CURR, Tom GBR 8:21.32 PB
6 GORECKI, Joshua GBR 8:23.41 PB
7 REED, Mickey GBR 8:23.80 PB
8 CONNOR, Ben GBR 8:23.97 PB
9 BERGIN, Matt GBR 8:24.09 PB
10 BENSON, Gordon GBR 8:24.42 PB
11 BAILEY, Ian GBR 8:25.27 PB
12 GRAY, Jack GBR 8:25.84 PB
13 MACLEAN, Charlie GBR 8:28.59
14 RIDLEY, Andrew GBR 8:28.66 PB
15 ROBINSON, Alex GBR 8:29.67 PB
16 BUTCHART, Andrew GBR 8:31.02 PB
17 WHITE, Liam GBR 8:31.57 PB
18 ABDI, Harun GBR 8:31.95 PB
19 CALDWELL, Luke GBR 8:33.13
20 WORTON, Dale GBR 8:34.63
21 ATKIN, Sam GBR 8:34.76
22 CORNWELL, Alex GBR 8:35.20
23 THOMPSON, Paul GBR 8:35.60
24 GRACE, Joshua GBR 8:35.88
25 PALMER, Elliot GBR 8:38.03
26 HENDRY, Alexander GBR 8:39.89 PB
27 CLARKE, Adam GBR 8:39.99
28 FARNHAM ROSE, Robbie GBR 8:42.74
29 MONAGHAN, Andrew GBR 8:44.25
30 MCCARTHY, James GBR 8:53.46
WWA report: Careful appraisal of the opposition, concentration and decisiveness were in strong evidence here. Maybe there was a little complacency on the part of the opposition as clearly the pre-race vibes were not very favorable towards RG winning but come the hour a 3rd lap in 64secs including an initial 28secs 200m burst caught out the favorites and there was far too much to do from there on and the measure of the pace dragged out 15 personal bests. I was impressed with the smoothness of the last 600 metres and there was undoubtedly more in the tank for the last 200m 'burn up' which did not materialise. Once again the evidence proves that titles are rarely won by the times form book but rather by the execution of race tactics - this certainly gave me the most pleasure!. Enjoy the sand running in Spain.
Meanwhile Sagie Benaim ran 3m59secs at LICC BMC 1500m on Parly Hill Track will Archraf just behind on 4.03.4secs but both got beaten by the fast finish from 'Humbug' Vet Kojo Kyereme
Under 20 Womens' AAA's 3000 metres: Friday 13th August
1 GORECKA, Emelia GBR 9:27.02
2 POTTER, Beth GBR 9:27.50
3 PARTIDGE, Lily GBR 9:34.17 PB
4 STEWART, Emily GBR 9:39.15
5 ALDERSON, Hannah GBR 9:41.22 PB 6
NICHOLLS, Grace GBR 9:45.53
7 COURTNEY, Melissa GBR 9:52.74
8 COCKRAM, Natasha GBR 9:52.99 PB
9 CONNOR, Sophie GBR 9:56.29
10 HAYNES, Ruth GBR 10:00.36
11 ABE, Aiya GBR 10:42.16 PB
Loads of pbs at Watford
With holidays having the effect of a mid season rest and some preparing for CP Grand Prix at the weekend everyone else trekked up to Watford for a long night chasing 800m times - none regretted the outing as everyone came home with a big pb.
Leading the way was Richard Charles who scraped a tenth off RG's SBH U17 800m record with a very fine 1m54.64secs in perfect conditions.
Matt McLaughlin chased him hard and will have been very pleased with 1m57.01 off hurdles sessions over the past couple of weeks.
Joe Sherry front ran a breakthrough 1m58.97 while Jack P-W chased him hard with 2m01.11.
Dan Abrey ran a very even paced 2m02.7 as he pulled some of the younger runners to a series of pbs.
Sagie Benaim got caught up in the fast early pace of his 800 going through the bell in a far too nippy 56secs to record a slightly disappointing 2mins dead.
Beth Carter flew the flags for the girls with 2m29.64secs - must say it looked like 2m26secs is there at the moment!? Have a great holiday at altitude.
Leading the way was Richard Charles who scraped a tenth off RG's SBH U17 800m record with a very fine 1m54.64secs in perfect conditions.
Matt McLaughlin chased him hard and will have been very pleased with 1m57.01 off hurdles sessions over the past couple of weeks.
Joe Sherry front ran a breakthrough 1m58.97 while Jack P-W chased him hard with 2m01.11.
Dan Abrey ran a very even paced 2m02.7 as he pulled some of the younger runners to a series of pbs.
Sagie Benaim got caught up in the fast early pace of his 800 going through the bell in a far too nippy 56secs to record a slightly disappointing 2mins dead.
Beth Carter flew the flags for the girls with 2m29.64secs - must say it looked like 2m26secs is there at the moment!? Have a great holiday at altitude.
ELLA's BLOG UPDATED TODAY - click on her Page in the left hand margin.
UNDERSTANDING 'EXECUTION' IS ONE THING ....... BUT ACTUALLY ACHIEVING IT IN TRAINING A COMPLETELY DIFFERENT TASK (?)
WELL DONE TO EVERYONE on a huge effort at tonight's training and there was plenty of evidence that you all gave it your best!!!
The sessions were very demanding but they needed careful thought BEFORE starting out on the first repetition - ask yourselves if you knew exactlt what was required before you started.
If a series of reps are at '1500 metres pace' this means 'your individual 1500m pace' so those who charged off got caught out and performance suffered as the evening progressed. It's nice to run a couple of reps at 3m45secs pace but it's better to be honest and contain yourself to the correct pace for you - no shame in only being a 4 minute 1500m athlete because if you train at a pace appropriate to your ability you are bound to get stronger. You will also handle the considerable demands of the increasing pace through the sets. Those who hit their 400s at 800 race pace both times should be very pleased with themselves, particularly if they returned to maintain correct pace on the last set of 300s which were a very big ask.
All of this comes with practice and a slightly more focussed approach. REMEMBER THE OLD ADDAGE ......... training should not be straining.
6 x 300m @1500m pace off 90secs
8 minutes active
3 x 400m @ 800m pace off 2 minutes
5 minutes active
4 x 300m @ 110% off 60secs
Saturday's session starts at 10am and will be on grass in the park as the stadium is hosting the UKA Jumps & Throws Festival (well worth a look after training) and will be unavailable. MM we will do hurdles after the session.
The sessions were very demanding but they needed careful thought BEFORE starting out on the first repetition - ask yourselves if you knew exactlt what was required before you started.
If a series of reps are at '1500 metres pace' this means 'your individual 1500m pace' so those who charged off got caught out and performance suffered as the evening progressed. It's nice to run a couple of reps at 3m45secs pace but it's better to be honest and contain yourself to the correct pace for you - no shame in only being a 4 minute 1500m athlete because if you train at a pace appropriate to your ability you are bound to get stronger. You will also handle the considerable demands of the increasing pace through the sets. Those who hit their 400s at 800 race pace both times should be very pleased with themselves, particularly if they returned to maintain correct pace on the last set of 300s which were a very big ask.
All of this comes with practice and a slightly more focussed approach. REMEMBER THE OLD ADDAGE ......... training should not be straining.
6 x 300m @1500m pace off 90secs
8 minutes active
3 x 400m @ 800m pace off 2 minutes
5 minutes active
4 x 300m @ 110% off 60secs
Saturday's session starts at 10am and will be on grass in the park as the stadium is hosting the UKA Jumps & Throws Festival (well worth a look after training) and will be unavailable. MM we will do hurdles after the session.
British Athletics League Premier Division + UK Women's Premier Division: Eton 31.7.10
YOUNGSTERS PERFORM WELL IN BAL + UKWAL AT ETON and SOUTHERN FINAL OF McCAIN'S YAL LEAGUE
WWA squad members stepped up to the Senior ranks with good effect at Eton.
Richard Goodman (1500m) showed a pleasing return to fitness and form as he just out dipped Paskar Owor and Samater Farah with a finely judged home straight surge to record 3m48.84secs. Along the way he claimed some experienced scalps and looks to be back on the way to regaining his competitive edge. In the same race Sagie Benaim recorded 4m02.2secs for a season's best with plenty more to come with a little more speed training.
Matt Sullivan never quite got in the right position to deliver his finishing speed and the pack were away before he could extricate himself - still a little rest from racing before the next BAL match will serve him well.
Sophie Connor was tackling her first UKWAL 800m - no one went with her 64secs opening lap and she had to dig in towards the end before gaining 4th and a pb 2m12.62secs (her 4th race in 6 days so proves just how strong she is at the moment). Sophie P. was going well in the 3k before having to DNF but with more specific track work she looks to have 10m15secs in her at the moment.
Last but not least, Matt McLaughlin at just 15 years of age, made his BAL debut on merit and was close to his best from lane 7 with 56.49secs and returned for the long relay with 50.7secs after a long await. Nothing more until the AAAs when he will return to the U17 height and a stab at breaking into the 54s. Good job Matt!
Joe Sherry showed real club loyalty with a couple of good runs for run away winners E&H in the Southern finals of the McCain's UKA YAL. He was near his best in gaining 2nd over 800m A string early in the day before coming back in late afternoon to claim an impressive victory in the 1500m Steeplechase when he carefully wound up the race before returning 4m32.22secs (his second best time of the season). Technique was far superior to any of the opposition (embarrassingly so at the water jump) - but particularly pleasing was the drive into the barriers and the pick up afterwards.
REMEMBER ........ steeplechasing can only reap good competitive times if the technique is not only practised regularly but also understood. It's then all about economy of effort combined with maintained speed. There's a lot more in the tank Joe, and we will be looking for continued improvement at the AAAs in two weeks time.
Richard Goodman (1500m) showed a pleasing return to fitness and form as he just out dipped Paskar Owor and Samater Farah with a finely judged home straight surge to record 3m48.84secs. Along the way he claimed some experienced scalps and looks to be back on the way to regaining his competitive edge. In the same race Sagie Benaim recorded 4m02.2secs for a season's best with plenty more to come with a little more speed training.
Matt Sullivan never quite got in the right position to deliver his finishing speed and the pack were away before he could extricate himself - still a little rest from racing before the next BAL match will serve him well.
Sophie Connor was tackling her first UKWAL 800m - no one went with her 64secs opening lap and she had to dig in towards the end before gaining 4th and a pb 2m12.62secs (her 4th race in 6 days so proves just how strong she is at the moment). Sophie P. was going well in the 3k before having to DNF but with more specific track work she looks to have 10m15secs in her at the moment.
Last but not least, Matt McLaughlin at just 15 years of age, made his BAL debut on merit and was close to his best from lane 7 with 56.49secs and returned for the long relay with 50.7secs after a long await. Nothing more until the AAAs when he will return to the U17 height and a stab at breaking into the 54s. Good job Matt!
Joe Sherry showed real club loyalty with a couple of good runs for run away winners E&H in the Southern finals of the McCain's UKA YAL. He was near his best in gaining 2nd over 800m A string early in the day before coming back in late afternoon to claim an impressive victory in the 1500m Steeplechase when he carefully wound up the race before returning 4m32.22secs (his second best time of the season). Technique was far superior to any of the opposition (embarrassingly so at the water jump) - but particularly pleasing was the drive into the barriers and the pick up afterwards.
REMEMBER ........ steeplechasing can only reap good competitive times if the technique is not only practised regularly but also understood. It's then all about economy of effort combined with maintained speed. There's a lot more in the tank Joe, and we will be looking for continued improvement at the AAAs in two weeks time.
Girls rule ..... OK!?
Sophie Connor's 1500m at Watford Open in 4m25.96secs (U20 Women UK Ranked 4th for 2010) for a huge 5 second improvement was the highlight of the evening but Bethany Carter was not far behind with another new pb of 5m05.78secs while Georgia Bell held on to SC for 900m but had to be content with 4m48 on the night but the seeds of a faster time are beginning to sprout!?.
WWA NJL points machine at Norwich!
Not sure where to start really but it was certainly 'another good day at the office' ............ it's a long trek to Norwich but the WWA squad made it all worthwhile with some confidence boosting sterling performances and the meeting was superbly organised by a very friendly home club.
Sophie C.was a very convincing winner of both the 800m B race 2m16.4 (by 9 secs) and 3k in 10m12.2 (by 24secs) - a decisive (yes very decisive) surge after 3 laps decimated the field and it was a canetr thereafter.
Georgia B.had a busy day starting with 60.5secs in the 400m (very strong to 200m then again at the end which is a good sign) but the 1500m was even better considering she must have still had a tough one lap in her laps before coming back to anchor the 4x400 in 60.2secs. A really good days training in a competitive situation.
Some of the lads were injured or having a restful holiday or just celebrating with a legal drink but this gave a real chance to other squaddies.
Jack P-W will have been very pleased with 2m01.8secs over 800m and a 55secs relay leg as he is ponly just back to training following a treatment of antobiotics - good job! Jani keeps getting dropped into the A strings by his club - he needs a B race for confidence and it would have been very interesting to see him having a go with JP-W!?
The 'Spainiard' Mahammed Essouni (or Ach) doubled on his debut for the 'Humbugs' with a very workmanlike 1m58 (2nd) and 4m06.6 (1st B) before coming back to anchor the 4x400m with a sound 51.6secs. Looks like a class athlete - welcome to the fold!
Matt McLaughlin stepped up to race the 'big boys' giving almost 4 years to some in the 400m Hurdles field before recording a 56.2secs big pb and good points as he had stepped up to the A string at the last minute as Jordan A pulled his hamstring in warm-up. By now with Richard C. still under the grasp of physio Kyle following a turned ankle in the Uni fields was not relishing a fast 1500m so Matt popped up again to fight it out with Joe Sherry bravely taking it out, as only he can do, at a spritely pace. With 300m to go Matt put his foot down, Ach hung on, as did Joe looking for a pb but the talented ESSA finalist 800m speed of Nick Lingley just edged him on the line as both clocked 4m02 with Matts last 400m timed at 59.3secs! Joe was rewarded with 4m09.8 (a shade off his pb of 4m09.04).
The Chase saw Frankie B. mixing it with James Senior and showing much improved technique but having to be satisfied with 2nd in 6m17 while Luke Ames-Blackerby lowered his time to 6m38.8secs with a jutsy run including a major splash on lap 4! This is your event LA-B so lets get some winter sessions in and who knows maybe you can surprise a few in the Schools next season over 1500m S/C. Ryan Stepho had a good first 4 laps over 3k but the proverbial wheels surprisingly came off thereon - on target with 4m38secs at halfway so there's plenty more there!
Last but not least, RC simply couldn't travel all that way only to completely miss out on a run so he returned fully repaired (thanks Kyle and Emma) to return a staggering 50.3secs for the 3rd of the 4x400m legs and play his part in another Shaftesbury victory.
TRAINING/RACING THIS COMING WEEK ..........
Monday: Group ran from home or Tunbridge Wells or wherever. EASY DOES IT
Tuesday: 7pm COPTHALL
Wednesday: This MUST be a recovery run am - Watford in the evening TRANSPORT ISSUES TO BE SORTED TUES?
Thursday: 7pm COPTHALL
Friday: REST/SWIM/EASY dependent on weekend race
Saturday: UKWAL / BAL at Eton - otherwise long, sensible, slowish (no doublimng this week)
Sunday: 5mins on 5mins off 35 - 55 min in total on grass ONLY
Coming up:
Sunday 8th August: U17 Inter Counties at Stevenage
Sophie C.was a very convincing winner of both the 800m B race 2m16.4 (by 9 secs) and 3k in 10m12.2 (by 24secs) - a decisive (yes very decisive) surge after 3 laps decimated the field and it was a canetr thereafter.
Georgia B.had a busy day starting with 60.5secs in the 400m (very strong to 200m then again at the end which is a good sign) but the 1500m was even better considering she must have still had a tough one lap in her laps before coming back to anchor the 4x400 in 60.2secs. A really good days training in a competitive situation.
Some of the lads were injured or having a restful holiday or just celebrating with a legal drink but this gave a real chance to other squaddies.
Jack P-W will have been very pleased with 2m01.8secs over 800m and a 55secs relay leg as he is ponly just back to training following a treatment of antobiotics - good job! Jani keeps getting dropped into the A strings by his club - he needs a B race for confidence and it would have been very interesting to see him having a go with JP-W!?
The 'Spainiard' Mahammed Essouni (or Ach) doubled on his debut for the 'Humbugs' with a very workmanlike 1m58 (2nd) and 4m06.6 (1st B) before coming back to anchor the 4x400m with a sound 51.6secs. Looks like a class athlete - welcome to the fold!
Matt McLaughlin stepped up to race the 'big boys' giving almost 4 years to some in the 400m Hurdles field before recording a 56.2secs big pb and good points as he had stepped up to the A string at the last minute as Jordan A pulled his hamstring in warm-up. By now with Richard C. still under the grasp of physio Kyle following a turned ankle in the Uni fields was not relishing a fast 1500m so Matt popped up again to fight it out with Joe Sherry bravely taking it out, as only he can do, at a spritely pace. With 300m to go Matt put his foot down, Ach hung on, as did Joe looking for a pb but the talented ESSA finalist 800m speed of Nick Lingley just edged him on the line as both clocked 4m02 with Matts last 400m timed at 59.3secs! Joe was rewarded with 4m09.8 (a shade off his pb of 4m09.04).
The Chase saw Frankie B. mixing it with James Senior and showing much improved technique but having to be satisfied with 2nd in 6m17 while Luke Ames-Blackerby lowered his time to 6m38.8secs with a jutsy run including a major splash on lap 4! This is your event LA-B so lets get some winter sessions in and who knows maybe you can surprise a few in the Schools next season over 1500m S/C. Ryan Stepho had a good first 4 laps over 3k but the proverbial wheels surprisingly came off thereon - on target with 4m38secs at halfway so there's plenty more there!
Last but not least, RC simply couldn't travel all that way only to completely miss out on a run so he returned fully repaired (thanks Kyle and Emma) to return a staggering 50.3secs for the 3rd of the 4x400m legs and play his part in another Shaftesbury victory.
TRAINING/RACING THIS COMING WEEK ..........
Monday: Group ran from home or Tunbridge Wells or wherever. EASY DOES IT
Tuesday: 7pm COPTHALL
Wednesday: This MUST be a recovery run am - Watford in the evening TRANSPORT ISSUES TO BE SORTED TUES?
Thursday: 7pm COPTHALL
Friday: REST/SWIM/EASY dependent on weekend race
Saturday: UKWAL / BAL at Eton - otherwise long, sensible, slowish (no doublimng this week)
Sunday: 5mins on 5mins off 35 - 55 min in total on grass ONLY
Coming up:
Sunday 8th August: U17 Inter Counties at Stevenage
Training & Racing over the next 10 days
U15s and U17s - have you sent in your entry form for England/AAA Champs? (closes next week so act quickly)
Usual steady runs to continue throughout the week.
Sessions:
Tuesday on grass so bring spikes as well as flats
Thursday on grass again - faster work again this week
Saturday am NO SESSION
Sunday National Junior League in Norwich - make sure you have full details of transport and haconfirm availability and travel details with your team managers. Make sure you have full details of track location etc.
YOU ALL NEED TO GO THROUGH YOUR RACE PROGRAMME FOR THE REST OF THE SEASON WITH ME - REMEMBER THAT THERE ARE LIKELY TO BE SOME ADDITIONAL BIG RACE OPERTUNITIES.
Sessions:
Tuesday on grass so bring spikes as well as flats
Thursday on grass again - faster work again this week
Saturday am NO SESSION
Sunday National Junior League in Norwich - make sure you have full details of transport and haconfirm availability and travel details with your team managers. Make sure you have full details of track location etc.
YOU ALL NEED TO GO THROUGH YOUR RACE PROGRAMME FOR THE REST OF THE SEASON WITH ME - REMEMBER THAT THERE ARE LIKELY TO BE SOME ADDITIONAL BIG RACE OPERTUNITIES.
Busy week on the track and some more pbs
Richard Charles ESAA Schools International
19.7.10 Congratulations to Niall Fleming on a new pb over 800m of 1m58.93secs at Watford Open.
The SCHOOLS INTERNATIONAL in Glasgow saw an incredibly slow 3k with the first 800 in 2m42 and a last 800 in sub 2m05 for the first four across the line - not the best type of split for Richard Charles but he will be pleased with 3rd and 2m04.9 for his last 800 in what became a 900m burst. Robbie Farnham-Rose was always going to win while Andrew Monaghan from Ireland just pipped RC on the line for 2nd. Thanks to Richard for travelling back to London on Sunday morning in the SBH YAL cause and being rewarded with a solo 4m04 over 1500m - and the scalp of the very talented Matt Fayers - before returning 51.9secs on the second leg of the 4x400m. A very big contribution to a team win for Shaftesbury in a tough home match against Southampton and Tonbridge - The legs need a rest now(!?). Georgia Bell conserved energy with a 2m20 800m victory and then returned to record a pb of 42.4 over 300m and a rough split of 40.7 for the 4x300 leg - a good afternoon's work and a great boost to confidence.
Matt MacLaughlin had perfect opposition in the 400m Hurdles and pulled out all of the stops to record UK 8th ranked time of 55.63secs in a dip finish with ESAA 5th placer Craig Morten from Tonbridge. He then returned to front run a very controlled 'chase in 4m27 and bits. Joe Brennan probably started a little too slowly in the 1500m but his last lap was strong and a finishing time of 4m49 resulted in good point for his team.
Meanwhile over in Watford Joe Sherry was also contesting the YAL for E&H with a couple of strong performances over 800m/2.01 and an easy winning 'Chase/4m40
WELL DONE EVERYONE!
The SCHOOLS INTERNATIONAL in Glasgow saw an incredibly slow 3k with the first 800 in 2m42 and a last 800 in sub 2m05 for the first four across the line - not the best type of split for Richard Charles but he will be pleased with 3rd and 2m04.9 for his last 800 in what became a 900m burst. Robbie Farnham-Rose was always going to win while Andrew Monaghan from Ireland just pipped RC on the line for 2nd. Thanks to Richard for travelling back to London on Sunday morning in the SBH YAL cause and being rewarded with a solo 4m04 over 1500m - and the scalp of the very talented Matt Fayers - before returning 51.9secs on the second leg of the 4x400m. A very big contribution to a team win for Shaftesbury in a tough home match against Southampton and Tonbridge - The legs need a rest now(!?). Georgia Bell conserved energy with a 2m20 800m victory and then returned to record a pb of 42.4 over 300m and a rough split of 40.7 for the 4x300 leg - a good afternoon's work and a great boost to confidence.
Matt MacLaughlin had perfect opposition in the 400m Hurdles and pulled out all of the stops to record UK 8th ranked time of 55.63secs in a dip finish with ESAA 5th placer Craig Morten from Tonbridge. He then returned to front run a very controlled 'chase in 4m27 and bits. Joe Brennan probably started a little too slowly in the 1500m but his last lap was strong and a finishing time of 4m49 resulted in good point for his team.
Meanwhile over in Watford Joe Sherry was also contesting the YAL for E&H with a couple of strong performances over 800m/2.01 and an easy winning 'Chase/4m40
WELL DONE EVERYONE!
ENGLISH SCHOOLS CHAMPS ......... more medals for WWA squad!
Niall (37) and Richard (53) hob knobbing with Mike Dooling (ESAA Chairman) and Olympian Donna Fraser. The impish Jack Gray is behind
Sunday 11th July: Feet up and a BBQ methinks.
Blimey ...:... over 200 website visits before I even got home today - do I have a life outside athletics?
One GOLD two SILVERS and a BRONZE medal plus every athlete racing in a final was a great return on the huge investment of time by all the athletes in the group. The group philosophy is a key factor in the way we work and from what I hear from my reliable sources this was evident throughout the championships both on and off the track - well done everyone.
The girls will have learned much from the winning mentality that the lads already have and I saw many positives in the everyone of you (yes ....... even those who didn't get the results their current form suggests was possible).
Thanks to Niall Fleming and Richard Goodman for producing the 'mussobini dream result' for me in the SB 3k. While RG won, this was the 'Fleming show' as he fearlessly took on 'the stanmore rocket' and in turn swept aside many of the leading U20 runners in the country. You have to run with intelligence, belief and be brave as well - Niall's 2m11.5secs middle 800m saw off the rest and gave him the space to forge ahead in the last lap in an effort to combat Rich's superior speed. Niall's last 400m was 62.9secs but this just wasn't enough to hold off a 27secs last 200m from RG.
Richard looked as though he had really benefitted from the change of training regime over the past four weeks while Niall moves into the second half of the season reflecting not on what could have happened but on the fact that since last year he has improved his 3k time by almost 25secs and his 1500m time by 12 secs. After Watford and Richard's 3m45.77secs I had quietly thought that a 1500m/3000m double was possible but that was not to be this year! I always get a bit worried when super fast times over the shorter distances are achieved during transition. Experience suggests that if you get the times early you may have to start all over again and develop your event over an ensuing 10 week period - slowly raising the intensity during the quality track/grass sessions and setting short term racing goals at under distance events. Got to keep the base work going as well - too big a risk to forget the steady running volume in favour of speed only - it just doesn't work - I fear we nearly made that mistake this year before I came to my senses! I also enjoyed the athlete input this year too!
This is a development year for Matt McLaughlin - dabbling with 800/1500/3000 was definitely out this year and acquisition of good technique in his running and hurdling style became the key ingredient. A heavy winter programme (and no little success on the country) must take its toll and a rest and different focus was the order of the day for much of May. Yesterday's run was a minor triumph considering Matt's health problems for much of the early part of the season.
It's a pity we(I) didn't work harder on race tactics ............... that first lap looked to be a 67.5secs mistake and while it possibly robbed him of a an international vest and a sub 4m18secs time I was delighted with the way he hung on comfortably for Bronze and a huge pb of 4m21secs. He will have gained much from knowing that his technique was the most economical of all the runners (he was gaining a 2 metrs advantage over every barrier) ....... now for a real stab at the 400m Hurdles as well but do remember that the rest of the summer must involve pbs over 800m and 1500 + that one September time trial at 3k!!? . Joe Sherry gave his all and while I was hoping for 4th, one place lower was still really satisfying - don't worry about the time - this was a Championship event, not a time trial and we know that there were at least 5 secs left in those walking boots during the week. You have found your best event - now focus on the YAL Regional and National finals and improving flat speed.
I hope no one would begrudge Richard Charles his 'little lie down' at the end of the 3k. - real hydration issues to contend with here. His Silver medal was the result of a lot of appropriate hard work with some of the best U20s in the country and, above all, appropriate REST. He also executed his race plan to perfection - never letting the race pace become too slow yet not really having to put his foot on the accelerator until the last three laps when a subtle and well practised increase in tempo saw some of the favourites fall by the wayside. While at the moment we have to accept the blistering last 300 of the very talented Robbie Farnham-Rose will win the day another whole winter and some 'success on the country' will hopefully result in an even stronger and confident runner. You now know exactly what you are doing Richard - it's been a steep learning curve over the past 14 weeks but you have handled the transition with integrity and great industry.
Frankie Bailey got caught up in one of the most exciting races of the champs. Survival is always the order of the day in 2k steeplechase and this race was right up there with the best. Harun Abdi set off at 5m30 pace - and seemed to have been rewarded for his boldness and bravery going into the last lap only to be caught in the home straight by the long strides of Charlie MacLean with both hitting the mid-5m40s. Meanwhile Frank required great concentration for his 6m15secs and 6th place is a good result considering the opening pace!
The girls will think they had a poor championships and the results suggest this but in Georgia Bell's case, after two very sensible and relatively economical heats the wheels came off in the final. The ability is still there - you just have to learn to execute. Sophie Connor had a retched time - struggling to put herself in the right position to cover the inevitable charge and lacking the confidence to dictate things herself. That 9m45secs 3k at Watford speaks volumes for ycurrent form so onward to the next NJL in Norwich and a chance to get the racing back on song and banish those nerves - it's also a fast track.
Training this week:
Monday: If you did a good run yesterday: 25 - 35 mins tempo otherwise 40 easy
Tuesday: Meet Copthall at 7pm - we are definitely on grass tonight unless the weather is very wet. Too many slow runners got in the way last week and we need to concentrate on our running not others(?)
Wednesday: Long steady as informed. Double up only of told to do so.
Thursday: Track session - probably in flats today (but please bring spikes in case it rains).
Friday: REST if racing on Saturday - swim or easy 25 minutes if racing Sunday.
Saturday: SIAB in Glasgow or REST - 10am at stadium for U20s - loops on grass
Sunday: YAL for all U15's + U17's v. Bournemouth & Poole v. Southampton
WW
Blimey ...:... over 200 website visits before I even got home today - do I have a life outside athletics?
One GOLD two SILVERS and a BRONZE medal plus every athlete racing in a final was a great return on the huge investment of time by all the athletes in the group. The group philosophy is a key factor in the way we work and from what I hear from my reliable sources this was evident throughout the championships both on and off the track - well done everyone.
The girls will have learned much from the winning mentality that the lads already have and I saw many positives in the everyone of you (yes ....... even those who didn't get the results their current form suggests was possible).
Thanks to Niall Fleming and Richard Goodman for producing the 'mussobini dream result' for me in the SB 3k. While RG won, this was the 'Fleming show' as he fearlessly took on 'the stanmore rocket' and in turn swept aside many of the leading U20 runners in the country. You have to run with intelligence, belief and be brave as well - Niall's 2m11.5secs middle 800m saw off the rest and gave him the space to forge ahead in the last lap in an effort to combat Rich's superior speed. Niall's last 400m was 62.9secs but this just wasn't enough to hold off a 27secs last 200m from RG.
Richard looked as though he had really benefitted from the change of training regime over the past four weeks while Niall moves into the second half of the season reflecting not on what could have happened but on the fact that since last year he has improved his 3k time by almost 25secs and his 1500m time by 12 secs. After Watford and Richard's 3m45.77secs I had quietly thought that a 1500m/3000m double was possible but that was not to be this year! I always get a bit worried when super fast times over the shorter distances are achieved during transition. Experience suggests that if you get the times early you may have to start all over again and develop your event over an ensuing 10 week period - slowly raising the intensity during the quality track/grass sessions and setting short term racing goals at under distance events. Got to keep the base work going as well - too big a risk to forget the steady running volume in favour of speed only - it just doesn't work - I fear we nearly made that mistake this year before I came to my senses! I also enjoyed the athlete input this year too!
This is a development year for Matt McLaughlin - dabbling with 800/1500/3000 was definitely out this year and acquisition of good technique in his running and hurdling style became the key ingredient. A heavy winter programme (and no little success on the country) must take its toll and a rest and different focus was the order of the day for much of May. Yesterday's run was a minor triumph considering Matt's health problems for much of the early part of the season.
It's a pity we(I) didn't work harder on race tactics ............... that first lap looked to be a 67.5secs mistake and while it possibly robbed him of a an international vest and a sub 4m18secs time I was delighted with the way he hung on comfortably for Bronze and a huge pb of 4m21secs. He will have gained much from knowing that his technique was the most economical of all the runners (he was gaining a 2 metrs advantage over every barrier) ....... now for a real stab at the 400m Hurdles as well but do remember that the rest of the summer must involve pbs over 800m and 1500 + that one September time trial at 3k!!? . Joe Sherry gave his all and while I was hoping for 4th, one place lower was still really satisfying - don't worry about the time - this was a Championship event, not a time trial and we know that there were at least 5 secs left in those walking boots during the week. You have found your best event - now focus on the YAL Regional and National finals and improving flat speed.
I hope no one would begrudge Richard Charles his 'little lie down' at the end of the 3k. - real hydration issues to contend with here. His Silver medal was the result of a lot of appropriate hard work with some of the best U20s in the country and, above all, appropriate REST. He also executed his race plan to perfection - never letting the race pace become too slow yet not really having to put his foot on the accelerator until the last three laps when a subtle and well practised increase in tempo saw some of the favourites fall by the wayside. While at the moment we have to accept the blistering last 300 of the very talented Robbie Farnham-Rose will win the day another whole winter and some 'success on the country' will hopefully result in an even stronger and confident runner. You now know exactly what you are doing Richard - it's been a steep learning curve over the past 14 weeks but you have handled the transition with integrity and great industry.
Frankie Bailey got caught up in one of the most exciting races of the champs. Survival is always the order of the day in 2k steeplechase and this race was right up there with the best. Harun Abdi set off at 5m30 pace - and seemed to have been rewarded for his boldness and bravery going into the last lap only to be caught in the home straight by the long strides of Charlie MacLean with both hitting the mid-5m40s. Meanwhile Frank required great concentration for his 6m15secs and 6th place is a good result considering the opening pace!
The girls will think they had a poor championships and the results suggest this but in Georgia Bell's case, after two very sensible and relatively economical heats the wheels came off in the final. The ability is still there - you just have to learn to execute. Sophie Connor had a retched time - struggling to put herself in the right position to cover the inevitable charge and lacking the confidence to dictate things herself. That 9m45secs 3k at Watford speaks volumes for ycurrent form so onward to the next NJL in Norwich and a chance to get the racing back on song and banish those nerves - it's also a fast track.
Training this week:
Monday: If you did a good run yesterday: 25 - 35 mins tempo otherwise 40 easy
Tuesday: Meet Copthall at 7pm - we are definitely on grass tonight unless the weather is very wet. Too many slow runners got in the way last week and we need to concentrate on our running not others(?)
Wednesday: Long steady as informed. Double up only of told to do so.
Thursday: Track session - probably in flats today (but please bring spikes in case it rains).
Friday: REST if racing on Saturday - swim or easy 25 minutes if racing Sunday.
Saturday: SIAB in Glasgow or REST - 10am at stadium for U20s - loops on grass
Sunday: YAL for all U15's + U17's v. Bournemouth & Poole v. Southampton
WW
W/C: Mon 5.7.10
Monday 5th July: Tempo or as instructed
Tuesday 6th July: Last session before ESAA Champs
Meet Copthall 6:45pm (NOTE THE EARLIER TIME PLEASE).
MUST HAVE 100% ATTENDANCE TONIGHT
We are on the cricket field again tonight to save the legs. Last speed session - details in the 'pot'. Bring all types of footwear.
BAL in Brum': Good effort by Tommy Bryant for 1st B in teh 'chase while Matt Sullivan followed up his new pb of 1m52.17secs at Stretford last Wednesday with a tactical 800 in the Premier Division.
Good win too for Ben Nagy in the BAL chase.
Tuesday 6th July: Last session before ESAA Champs
Meet Copthall 6:45pm (NOTE THE EARLIER TIME PLEASE).
MUST HAVE 100% ATTENDANCE TONIGHT
We are on the cricket field again tonight to save the legs. Last speed session - details in the 'pot'. Bring all types of footwear.
BAL in Brum': Good effort by Tommy Bryant for 1st B in teh 'chase while Matt Sullivan followed up his new pb of 1m52.17secs at Stretford last Wednesday with a tactical 800 in the Premier Division.
Good win too for Ben Nagy in the BAL chase.
Celts and Guyanans run into the night at Watford Open
The trawl around the North Circular (in both directions) was really worthwhile as the Greenford Guyanan produced the goods with an impeccably managed 1500m; executed exactly as requested at even pace 48-47-48-47-46. Just what was required before the big challenge in Brum next week. Well done Richard Charles! Now ranked UK 6th
The Irish 'never say die attitude' and 'cheerful chappy' that is NF included a pleasing 29.1 secs last 200m as he reduced his 1500m pb yet again to 3m53.21. Good order here and a great pointer for 3k at Alexander Stadium. Up the rankings to 18th too!
The single race over 3k started at 10:15pm - reasonably early for Watford - and an important one for Sophie Connor as she tested her strength in a no-pressure race. First 2 laps of 80secs and 78secs were a bit dicy but only a foretaste to a completely 'solo effort' of majestically performed even paced laps to record 9m45.24 and up to 8th on the UK U20 3k rankings. And there was more in the tank!?
A real boost to confidence, especially the ability of run so quickly with no-one around you. Well done!
The Irish 'never say die attitude' and 'cheerful chappy' that is NF included a pleasing 29.1 secs last 200m as he reduced his 1500m pb yet again to 3m53.21. Good order here and a great pointer for 3k at Alexander Stadium. Up the rankings to 18th too!
The single race over 3k started at 10:15pm - reasonably early for Watford - and an important one for Sophie Connor as she tested her strength in a no-pressure race. First 2 laps of 80secs and 78secs were a bit dicy but only a foretaste to a completely 'solo effort' of majestically performed even paced laps to record 9m45.24 and up to 8th on the UK U20 3k rankings. And there was more in the tank!?
A real boost to confidence, especially the ability of run so quickly with no-one around you. Well done!
Tuesday 29.6.10 Nights are drawing in ...... soon be X-country time!! ??
Cannot let last night's training session on the 'old Mill Hill' cricket ground go without comment ........
What a grrrrrrrreat session by you all but in particular by Rich Goodman, Jani, Dan Abrey and Matt McLaughlin. Perfect pace for 42mins inc. rest on what is becoming a favourite venue for me - nice grass, nice slope, easy place to get to etc. etc.
Hope you noticed Tadhg Grant was back to form while Richard Charles may have gone a little more gently if he had know what was in store at Watford 24 hours later.
Very proud of Georgia Bell, especially the final loop - proved the speed remains good even when full up with lactic. In fact all the girls are running well so where are you SP?. Great spirit and industry - hope Beth managed her 8 events on sports day!! Blimey what an ask!?
What a grrrrrrrreat session by you all but in particular by Rich Goodman, Jani, Dan Abrey and Matt McLaughlin. Perfect pace for 42mins inc. rest on what is becoming a favourite venue for me - nice grass, nice slope, easy place to get to etc. etc.
Hope you noticed Tadhg Grant was back to form while Richard Charles may have gone a little more gently if he had know what was in store at Watford 24 hours later.
Very proud of Georgia Bell, especially the final loop - proved the speed remains good even when full up with lactic. In fact all the girls are running well so where are you SP?. Great spirit and industry - hope Beth managed her 8 events on sports day!! Blimey what an ask!?
Training and Racing this coming week
We really need to work very hard this week to maximise individual chances in the ESSA Champs in Brum the following weekend.
Monday 28th June: Various runs as requested: Tempos must be done at the correct pace while recovery runs will need to be in the morning preferably.
Tuesday 29th June: Meet Stadium 7pm - Longer reps on grass tonight - probably on Mill Hill Park cricket outfields so bring both spikes and flats please
Wednesday 30th June: Double as requested or 50 nice and easy + strides preferably on grass. Watford Open in the evening with emphasis on 'speed' events - discuss with me please.
Thursday 1st July: 8:45am Barnet Schools Champs at Copthall.
Training at 7pm: all 18 mins easy then one of:-
2 sets 9/10 x 300m @3k pace off 60secs - 2 sets 3 x 400m @ 800 pace off 3m30secs - 8 x 200m off jogged 400m @ 1500m pace BRING A WATCH PLEASE
Friday 2nd July: REST OR SWIM - TAPER FROM HERE IN..........
Saturday 3rd July: See me for important individual sessions to be done on grass (WW will be in Manchester)
Sunday 4th July: 45 - 75 mins + 4-8 x 60secs off 2 mins @1500m pace.
Monday 28th June: Various runs as requested: Tempos must be done at the correct pace while recovery runs will need to be in the morning preferably.
Tuesday 29th June: Meet Stadium 7pm - Longer reps on grass tonight - probably on Mill Hill Park cricket outfields so bring both spikes and flats please
Wednesday 30th June: Double as requested or 50 nice and easy + strides preferably on grass. Watford Open in the evening with emphasis on 'speed' events - discuss with me please.
Thursday 1st July: 8:45am Barnet Schools Champs at Copthall.
Training at 7pm: all 18 mins easy then one of:-
2 sets 9/10 x 300m @3k pace off 60secs - 2 sets 3 x 400m @ 800 pace off 3m30secs - 8 x 200m off jogged 400m @ 1500m pace BRING A WATCH PLEASE
Friday 2nd July: REST OR SWIM - TAPER FROM HERE IN..........
Saturday 3rd July: See me for important individual sessions to be done on grass (WW will be in Manchester)
Sunday 4th July: 45 - 75 mins + 4-8 x 60secs off 2 mins @1500m pace.
A bit of everything at Woodford in NJL
A good day for the Humbugs though conditions were very hot so there were hydration issues to tackle - some got it right while others suffered badly and will hopefully have listened to advice and learned from their mistakes.
How many of you had seen a real (if only mini) tornedo before - quite some experience, especially for the track judges and TJ officials after a long day in the sun.
The 800s went to plan - Sophie showed that the speed is coming along nicely with a time of 2.12.91 - close to her pb and another improvement on her season's best. Thanks to Mellissa for towing round Georgia - no other opposition and a 67/68 first lap kept the times down but both have another 2 secs off a decent pace and it was good to see a solid, confidence boosting couple of performances.
Richard Goodman coasted around his 800m not worrying about the suicidal pace of the leader who went through the bell in 56 - an impressive and confident 56secs last lap reeling in for 1m57 shows there's more to come - pity the 1500m was not quite so good. Jani made a pleasing breakthrough with 2m01 for Harrow. Rich Charles got caught by a slowish pace so had to work hard from a long way out only to caught by the 1m52 800m speed of the WSEH lad - still there is much more to come and we are on course for a very quick 3k if needed in two weeks. Joe Sherry was solid in the 1500m but just didn't have the last lap pace on the flat to handle the somewhat frenetic last lap burn up.
Frankie Bailey led the steeplechase from the gun and was never headed though SBH partner Jack P-W found the conditions very difficult even if he scored good points for his team.
Dan Abrey and Ryan Stevenson had reasonable 3k runs behind gutsy performances from Michael Callegari and Euan - what a tough day for endurance running.
The day had started with Matt MacLaughlin running a huge 400H pb in 57.37secs before tackling the 110m H and alternating legs to a pleasing 17 secs. His first leg on the 4x400m was around 51secs so we should see a great 800m time in August but there is the small issue of a chase in Birmingham in two weeks time.
Niall was missed - good luck with the Physics tomorrow - and Tadhg ......... hope you got your run in this morning.
How many of you had seen a real (if only mini) tornedo before - quite some experience, especially for the track judges and TJ officials after a long day in the sun.
The 800s went to plan - Sophie showed that the speed is coming along nicely with a time of 2.12.91 - close to her pb and another improvement on her season's best. Thanks to Mellissa for towing round Georgia - no other opposition and a 67/68 first lap kept the times down but both have another 2 secs off a decent pace and it was good to see a solid, confidence boosting couple of performances.
Richard Goodman coasted around his 800m not worrying about the suicidal pace of the leader who went through the bell in 56 - an impressive and confident 56secs last lap reeling in for 1m57 shows there's more to come - pity the 1500m was not quite so good. Jani made a pleasing breakthrough with 2m01 for Harrow. Rich Charles got caught by a slowish pace so had to work hard from a long way out only to caught by the 1m52 800m speed of the WSEH lad - still there is much more to come and we are on course for a very quick 3k if needed in two weeks. Joe Sherry was solid in the 1500m but just didn't have the last lap pace on the flat to handle the somewhat frenetic last lap burn up.
Frankie Bailey led the steeplechase from the gun and was never headed though SBH partner Jack P-W found the conditions very difficult even if he scored good points for his team.
Dan Abrey and Ryan Stevenson had reasonable 3k runs behind gutsy performances from Michael Callegari and Euan - what a tough day for endurance running.
The day had started with Matt MacLaughlin running a huge 400H pb in 57.37secs before tackling the 110m H and alternating legs to a pleasing 17 secs. His first leg on the 4x400m was around 51secs so we should see a great 800m time in August but there is the small issue of a chase in Birmingham in two weeks time.
Niall was missed - good luck with the Physics tomorrow - and Tadhg ......... hope you got your run in this morning.
English Schools selections pubished - have you sent back your acceptance yet!?
Frankie leads the way .....
Hertfordshire:
Sophie Connor SG 1500m
Niall Fleming SB 3000m
Middlesex
Richard Charles IB 3000m
Matt McLaughlin IB 1500m Steeplechase
Richard Goodman SB 3000m
Joe Sherry IB 1500m Steeplchase
Dorset:
Frank Bailey SB 2000m Steeplechase
London:
Georgia Bell IG 800m
CONGRATULATIONS EVERYONE!
Sophie Connor SG 1500m
Niall Fleming SB 3000m
Middlesex
Richard Charles IB 3000m
Matt McLaughlin IB 1500m Steeplechase
Richard Goodman SB 3000m
Joe Sherry IB 1500m Steeplchase
Dorset:
Frank Bailey SB 2000m Steeplechase
London:
Georgia Bell IG 800m
CONGRATULATIONS EVERYONE!
We have "website melt down"
Sorry readers but the website is undergoing vital maintenance i.e. 'full up'. No pictures until sorted and only brief information available!
Indifferent and mixed results at the weekend but lots of issues at the moment - I am in deeply relective mode!
Nice, fluent 475m from Matt Mclaughlin before the fall that robbed him of a possible sub 57secs 400H and sharp technique over the barriers in the 'chase while Rich Charles literally coasted to a pb 1m58 over 800m. (lots more to come?). Nice to see Dan getting amongst the points too!
Bedford posed unusual windy problems but you all know exactly what happened as individuals so we can work on sorting things out before the schools. Well done to Niall for giving it a go - you did exactly the right thing even if it didn't work this time.
Beth really gave it everything at Portsmouth - very pleased with and for you!
Thanks to Amanda for her sterling work at Portsmouth.
VERY IMPRESSIVE SESSION FROM EVERYONE TONIGHT
Change of emphasis in tonight's training gave for a much more positive response from everyone - Ben's a great help in the long stuff - he brings experience and shares the load so everyone moves on - good stuff!. The top girls are beginning to look stronger - great effort from Georgia and Sophie on the multi 2 minute efforts while the speedwork at the end was brilliantly done and very fast - fingers crossed. Great to see Kate back and looking fit.
Good news:
Tom Gillespie - now diagnosed accurately and on the mend though in pain - got to get him fit for the July NJL.
Frankie Bailey has got into the Dorset team for ESAA over the barriers - well down me lad!
Other training this week:
Wednesday: Recovery run 42(!) - 60 mins
Thursday: Track at 7pm
Friday: If competing at Woodford on Sunday - easy 25 mins
Saturday: Track at 10am for session or Trent Park.
Sunday: If not racing - Steady 60+ mins
Monday: Tempo
Tuesday: On grass tonight 7pm (similar session to tonight)
Indifferent and mixed results at the weekend but lots of issues at the moment - I am in deeply relective mode!
Nice, fluent 475m from Matt Mclaughlin before the fall that robbed him of a possible sub 57secs 400H and sharp technique over the barriers in the 'chase while Rich Charles literally coasted to a pb 1m58 over 800m. (lots more to come?). Nice to see Dan getting amongst the points too!
Bedford posed unusual windy problems but you all know exactly what happened as individuals so we can work on sorting things out before the schools. Well done to Niall for giving it a go - you did exactly the right thing even if it didn't work this time.
Beth really gave it everything at Portsmouth - very pleased with and for you!
Thanks to Amanda for her sterling work at Portsmouth.
VERY IMPRESSIVE SESSION FROM EVERYONE TONIGHT
Change of emphasis in tonight's training gave for a much more positive response from everyone - Ben's a great help in the long stuff - he brings experience and shares the load so everyone moves on - good stuff!. The top girls are beginning to look stronger - great effort from Georgia and Sophie on the multi 2 minute efforts while the speedwork at the end was brilliantly done and very fast - fingers crossed. Great to see Kate back and looking fit.
Good news:
Tom Gillespie - now diagnosed accurately and on the mend though in pain - got to get him fit for the July NJL.
Frankie Bailey has got into the Dorset team for ESAA over the barriers - well down me lad!
Other training this week:
Wednesday: Recovery run 42(!) - 60 mins
Thursday: Track at 7pm
Friday: If competing at Woodford on Sunday - easy 25 mins
Saturday: Track at 10am for session or Trent Park.
Sunday: If not racing - Steady 60+ mins
Monday: Tempo
Tuesday: On grass tonight 7pm (similar session to tonight)
Big breakthrough by Niall Fleming over 5k
NS at BAL 3k
Blimey, even I didn't expect 14m30.50! A great run from the little Irishman 71-69-68-68-69-70-70-69-70-73-72-68+sub32 last 200m! Perfect race for his first 5000m on the track and the result of excellent pace judgement and taking the shortest line. Brilliant effort Niall!
Sophie Connor had a solid run over 800m in 2m14.14secs but the wheels were a bit wonky for everyone else on the night so it's back to the drawing board for me as the buck lies with only one person despite the good quality of training over the last two sessions. RG took a precautionary day off after feeling a twinge in warm-up.
Elsewhere Georgia Bell ran 42.7secs over 300m in the London Schools while Joe Brennan 4m43secs (1500m) and Dan Abrey 4m49.3 (1500m S/c) Jani Rak 2m02.9 (800m) ran well at the Herts Schools though Dan got his tactics completely wrong on the day.
A little blast from the past came from Gavin Lock as he ran 2m01.7 in the U17 800m - what a talent!?
Jack P-W had a fall in the Southerns S/C but still ran a season's best 6m27.7secs over 2k
TRAINING W/C MONDAY 14th JUNE
Monday 14th June:
Easy 40 - 60 mins from home or strong tempo run as instructed
Tuesday 15th June:
If doing Watford Open tomorrow night just do 20 mniutes easy and 8 sets of strides
7:00pm - Normal training for everyone at Copthall I AM NOT ABLE TO BE AT TRACK TONIGHT
20 minutes easy for everyone
Group 1: 2 sets 4 x 400m at 1500m race pace off 4 mins active with 10 minutes between sets
Group 2: 2 sets 150+200+300 at 800m race pace as above
Wednesday 16th June:
Watford Open GB + RG + MM all 800s
Otherwise from home 45 - 60 mins really easy please - double as appropriate
Thursday 17th June:
6:30pm Drills specifically for Steeplechasers
7:00pm Meet at Stadium A little more controlled speed tonight
Friday 18th June:
ALL REST or SWIM
Saturday 19th June:
UKA U20/23 Trails in Bedford
AM session possible when I know race times at Bedford!
Sunday 20th June:
UKA U20/23 Trials at Bedford
UKA YAL at Havant - travel details to follow.
or 45 - 60 minutes Good to steady pace.
Easy 40 - 60 mins from home or strong tempo run as instructed
Tuesday 15th June:
If doing Watford Open tomorrow night just do 20 mniutes easy and 8 sets of strides
7:00pm - Normal training for everyone at Copthall I AM NOT ABLE TO BE AT TRACK TONIGHT
20 minutes easy for everyone
Group 1: 2 sets 4 x 400m at 1500m race pace off 4 mins active with 10 minutes between sets
Group 2: 2 sets 150+200+300 at 800m race pace as above
Wednesday 16th June:
Watford Open GB + RG + MM all 800s
Otherwise from home 45 - 60 mins really easy please - double as appropriate
Thursday 17th June:
6:30pm Drills specifically for Steeplechasers
7:00pm Meet at Stadium A little more controlled speed tonight
Friday 18th June:
ALL REST or SWIM
Saturday 19th June:
UKA U20/23 Trails in Bedford
AM session possible when I know race times at Bedford!
Sunday 20th June:
UKA U20/23 Trials at Bedford
UKA YAL at Havant - travel details to follow.
or 45 - 60 minutes Good to steady pace.
Richard and Sarah announce their engagement!
Congratulations to Sarah Partridge and Richard Williams on their engagement last week - looks like a July 2011 Wedding in Lavenham, Suffolk
Middlesex Schools Champs
Great job by both Matt McLaughlin (4m25) and Joe Sherry (4m28) as they both hit Nat Std times over 1500m Steeplechase at the Middlesex Schools Champs yesterday.
Beth Carter (above right with Sophie Connor) ran a pb 800m in 2m29.87 as she finished 2nd in the Junior Girls race.
So ......... with the Herts and London Champs to come this weekend many of the squad already have EQS or NS:-
Senior Girls: Sophie Connor: 1500m 4m32.77 NS
Inter Girls: Gerogia Bell: 800m 2m12.01 NS
Senior Boys: Richard Goodman: 1500m 3m45.77 NS Niall Fleming: 3000m 8m20.66
Inter Boys: Richard Charles 3000m 8m45.03 NS Joe Sherry: 1500m Steeplchase 4m28.83 NS 3000m 8m58 EQS Matt McLaughlin: 1500m 4m02.07 NS 1500m Steeplechase 4m25.88 3000m 8m58 EQS
CONGRATULATIONS TO ALICE KEANE who won her age groups title at the GB Triathlon Trials and awaits the selectors decision on the GB team at the World Champs
STOP PRESS: ALICE HAS BEEN SELECTED FOR THE WORLD TRIATHLON CHAMPS NEXT SEPTEMBER - BRILLIANT!!!!!
Beth Carter (above right with Sophie Connor) ran a pb 800m in 2m29.87 as she finished 2nd in the Junior Girls race.
So ......... with the Herts and London Champs to come this weekend many of the squad already have EQS or NS:-
Senior Girls: Sophie Connor: 1500m 4m32.77 NS
Inter Girls: Gerogia Bell: 800m 2m12.01 NS
Senior Boys: Richard Goodman: 1500m 3m45.77 NS Niall Fleming: 3000m 8m20.66
Inter Boys: Richard Charles 3000m 8m45.03 NS Joe Sherry: 1500m Steeplchase 4m28.83 NS 3000m 8m58 EQS Matt McLaughlin: 1500m 4m02.07 NS 1500m Steeplechase 4m25.88 3000m 8m58 EQS
CONGRATULATIONS TO ALICE KEANE who won her age groups title at the GB Triathlon Trials and awaits the selectors decision on the GB team at the World Champs
STOP PRESS: ALICE HAS BEEN SELECTED FOR THE WORLD TRIATHLON CHAMPS NEXT SEPTEMBER - BRILLIANT!!!!!
GOOD EFFORTS BY U20s IN BRITISH LEAGUE DEBUTS
Stay relaxed ...... ?
British League results can be downloaded from link below.
British League results can be downloaded from link below.
| bal_2010_p_m11_copthall_5th_june_2010.pdf |
Several squad members cope well in British League debuts yesterday - thanks for giving it a go - you will all have gained a great deal from taking up the challenge:
TG - thanks for accepting the last minute short straw choice of event but I am very annoyed you had to move into the A string 800m - not on really.
RG - looked a bit flat but there some good lads behind you and you are learning to cope with the different style of racing at this level
NS - brilliant effort in really hot conditions - almost a solo effort throughout so well done!
TB - Good effort - maximised pts on the day and did a good support job for JP-W on his debut over 3k chase.
9 x U20s in the SBH team on the track - well done everyone - home grown talent gives us Humbug spirit(!?)
THOUGHT TRAINING WENT REALLY WELL LAST WEEK - thanks for accomodating my disperate and non-standard training times, especially Sat night at 6pm!
Demanding number of exams for many of you this coming week - rehydration is very important - try to make as many sessions as you feel you can pleeeeeease.
TRAINING NEXT WEEK:
Monday 7th June:
Easy 40 - 60 mins from home
REST if running in Mx Schs
Tuesday 8th June:
10:30am - Middlesex Schools at Barnet Copthall Stadium
7:00pm - Normal training for everyone else - longer reps tonight please
Wednesday 9th June:
Daytime GB + RG (will text time etc.)
Otherwise from home 45 - 60 mins really easy please - double as appropriate
Thursday 10th June:
4:30pm Barnet Schools Year 7 Meet 2 at Copthall.
6:30pm Meet at Stadium (NOTE EARLIER TIME JUST FOR TONIGHT)
A little more controlled speed tonight
Friday 11th June:
ALL REST or SWIM
Saturday 12th June:
9:30am London Schools at Battersea Park
9:30am Herts Schools at Jarman Park (Hemel Hempstead)
6:00pm NIKE BMC Classic at Watford (if entered)
No training formal session today unless informed by GLW
Sunday 13th June:
Recovery run from home if you raced last night.
FINAL DECISIONS RE: ENGLISH SCHOOLS EVENTS MUST BE WITH ME TODAY AT THE LATEST! - Selection meeting is tomorrow evening!
PLEASE NOTE NEXT WEEK EVENTS:
WEDS 16th JUNE - Watford Open - GB 800/SP 1500/MM 800/RC 1500 ...... ANY OTHERS?
SUN 20th - National YAL at Havant - All U15s + U17s to run please.
TG - thanks for accepting the last minute short straw choice of event but I am very annoyed you had to move into the A string 800m - not on really.
RG - looked a bit flat but there some good lads behind you and you are learning to cope with the different style of racing at this level
NS - brilliant effort in really hot conditions - almost a solo effort throughout so well done!
TB - Good effort - maximised pts on the day and did a good support job for JP-W on his debut over 3k chase.
9 x U20s in the SBH team on the track - well done everyone - home grown talent gives us Humbug spirit(!?)
THOUGHT TRAINING WENT REALLY WELL LAST WEEK - thanks for accomodating my disperate and non-standard training times, especially Sat night at 6pm!
Demanding number of exams for many of you this coming week - rehydration is very important - try to make as many sessions as you feel you can pleeeeeease.
TRAINING NEXT WEEK:
Monday 7th June:
Easy 40 - 60 mins from home
REST if running in Mx Schs
Tuesday 8th June:
10:30am - Middlesex Schools at Barnet Copthall Stadium
7:00pm - Normal training for everyone else - longer reps tonight please
Wednesday 9th June:
Daytime GB + RG (will text time etc.)
Otherwise from home 45 - 60 mins really easy please - double as appropriate
Thursday 10th June:
4:30pm Barnet Schools Year 7 Meet 2 at Copthall.
6:30pm Meet at Stadium (NOTE EARLIER TIME JUST FOR TONIGHT)
A little more controlled speed tonight
Friday 11th June:
ALL REST or SWIM
Saturday 12th June:
9:30am London Schools at Battersea Park
9:30am Herts Schools at Jarman Park (Hemel Hempstead)
6:00pm NIKE BMC Classic at Watford (if entered)
No training formal session today unless informed by GLW
Sunday 13th June:
Recovery run from home if you raced last night.
FINAL DECISIONS RE: ENGLISH SCHOOLS EVENTS MUST BE WITH ME TODAY AT THE LATEST! - Selection meeting is tomorrow evening!
PLEASE NOTE NEXT WEEK EVENTS:
WEDS 16th JUNE - Watford Open - GB 800/SP 1500/MM 800/RC 1500 ...... ANY OTHERS?
SUN 20th - National YAL at Havant - All U15s + U17s to run please.
Matt Sullivan makes deserved and long awaited breakthrough
All in the same week - 3m51 at Loughborough and 1m52.32 in Manchester ...... well done Matt!
Niall Fleming breaks 4mins for 1500m in NJL.
Having knocked over 20secs from his 3k time last week NF front ran a solo 3m59.55secs to cut 10 secs off his previous best.
Jack Perry-Williams ran a season's best 6m27.67secs 2k chase in hot conditions with Dan Abrey a gallant 6m53.64secs. Matt McLaughlin ran 58.9secs over the 91cms U20 400H - yet another pb!
Results:
Jack Perry-Williams ran a season's best 6m27.67secs 2k chase in hot conditions with Dan Abrey a gallant 6m53.64secs. Matt McLaughlin ran 58.9secs over the 91cms U20 400H - yet another pb!
Results:
| njal_s_prem_rnd2_23_may_2010_provisional_results1.pdf |
Lastest installment of Ella's Blog from the Dominican Republic has been posted - click on page in the left hand margin!
Ella looks to be having a great time but it's hard work!
Training over the next week:
Thursday's training and a few home truths ......... oh yes!
Thought training went well on Thursday evening considering almost everyone had had a hard race only 20 hours previously! This session was an alternative to the recovery sessions we normally do and shows that if 300s are done at the correct pace and with appropriate rest there is a lot to be gained from the session - several of you sensibly stopped when you felt it became too much and everyone chose exactly the correct moment (small drop in pace/time and a feeling of tiredness before starting the next rep.) easy really but it does help to have the level of background fitness most of you have acquired over the winter. Remember, winning races is about judgement and energy conservation and those ultra fast times in paced races simply DO NOT mean anything when you toe the line and have to come up with the goods in heat and final.
Watford BMC/Open sees some awesome early season form from the squad
Niall Fleming
Expectations were high for several athletes opening their season at Watford .......
Richard Goodman's impressive 3m45 and bits over 1500m (UK 3rd ranked 2010) was by far the most outstanding individual performance of the evening and to be just short of the World Junior qualifying mark so early in the season bodes well for the months to come - well done Richard!
We had to wait until 9:45pm to see the 'WWA 3k Championships' race and we were not disappointed as Richard Charles, who been looking impressive in training, easing away from the field to clock a very impressive 8m45secs (UK 2010 3rd ranked) and show that he is well on the way towards the sort of fitness required to challenge for ESAA honours this coming July. Behind him the whole squad set pbs as Jack P-W ran 8m54; Matt McLaughlin 8m58 (yet another ESAA EQS time) as did Joe Sherry just tenths behind him.
At 10:15pm on a really superb and typically 'late Watford evening' weather Niall Fleming looked very impressive running just outside 8m20secs (UK 2010 Ranked 4th outdoors) in a superbly paced performance (knocking over 20secs off his pb!!) - very even splits all the way - through half way in 4m14 and a good surge over the last 800m ensured his ESAA Champs qualification as a host of top U20s went under the EQS standard of 8m35.
The girls had an off day but your time will come - basic fitness needs to be improved and then we can up the intensity of sessons accordingly.
Thursday saw Beth Carter knock our a 'solo' 2m37 800m while MM got close to 12 dead over 80H and ran an impressive 23.9secs over 200! Hey..... but remember what I told you ........ Steve Ovett ran 22.9secs as a Year 11.
Richard Goodman's impressive 3m45 and bits over 1500m (UK 3rd ranked 2010) was by far the most outstanding individual performance of the evening and to be just short of the World Junior qualifying mark so early in the season bodes well for the months to come - well done Richard!
We had to wait until 9:45pm to see the 'WWA 3k Championships' race and we were not disappointed as Richard Charles, who been looking impressive in training, easing away from the field to clock a very impressive 8m45secs (UK 2010 3rd ranked) and show that he is well on the way towards the sort of fitness required to challenge for ESAA honours this coming July. Behind him the whole squad set pbs as Jack P-W ran 8m54; Matt McLaughlin 8m58 (yet another ESAA EQS time) as did Joe Sherry just tenths behind him.
At 10:15pm on a really superb and typically 'late Watford evening' weather Niall Fleming looked very impressive running just outside 8m20secs (UK 2010 Ranked 4th outdoors) in a superbly paced performance (knocking over 20secs off his pb!!) - very even splits all the way - through half way in 4m14 and a good surge over the last 800m ensured his ESAA Champs qualification as a host of top U20s went under the EQS standard of 8m35.
The girls had an off day but your time will come - basic fitness needs to be improved and then we can up the intensity of sessons accordingly.
Thursday saw Beth Carter knock our a 'solo' 2m37 800m while MM got close to 12 dead over 80H and ran an impressive 23.9secs over 200! Hey..... but remember what I told you ........ Steve Ovett ran 22.9secs as a Year 11.
Reports on County Champs to follow ...... some interesting results including DSQs
Week commencing Monday 10th May 2010
PLEASE NOTE THAT TRAINING WILL START AT 7:20pm ON THURSDAY THIS WEEK - USUAL TIMES FOR THE REST OF THE WEEK PLEASE
TRAINING THIS WEEK:
Sunday 9th May: Usual steady runs please - try some mixed terrain this week.
Monday 10th May: Usual Monday easy 35 - 55
Tuesday11th May: 4pm Barnet Schools League for Year 8
7pm Training at Copthall Stadium: Flats and spikes please: Group 1: 400m 3k reps off 60secs Rest: Longer reps 600m + 200m or 10 x 200m @ 3k pace.
Wednesday 12th May: Recovery run or steady as requested
Thursday 13th May: N.B. Training at 7:20pm tonight. Start your warm-up at 7:10pm
Friday: REST
Saturday: For those not on 'On Camp with Kelly' at Loughborough - 10 x 2 mins steady pace
Sunday: UKA YAL at Copthall Stadium but struggling in races.
Sunday 9th May: Usual steady runs please - try some mixed terrain this week.
Monday 10th May: Usual Monday easy 35 - 55
Tuesday11th May: 4pm Barnet Schools League for Year 8
7pm Training at Copthall Stadium: Flats and spikes please: Group 1: 400m 3k reps off 60secs Rest: Longer reps 600m + 200m or 10 x 200m @ 3k pace.
Wednesday 12th May: Recovery run or steady as requested
Thursday 13th May: N.B. Training at 7:20pm tonight. Start your warm-up at 7:10pm
Friday: REST
Saturday: For those not on 'On Camp with Kelly' at Loughborough - 10 x 2 mins steady pace
Sunday: UKA YAL at Copthall Stadium but struggling in races.
Wish you were there?
Training this coming week ......
Monday, Wednesday (DOUBLE UP FOR GROUP 1 IF YOU CAN PLEASE) and Friday rest as usual - please keep those steadies at the correct HR pace keeping off threshold stuff.
Tuesday: Longer, slower and with short rest
Thursday: Faster, quicker and with long rest
Saturday: Sunnyfields session - 6 x 2 mins on Fartlek loop then 10 minutes easy followed by 5 x 45 secs hill - miss this session if doing Nat YAL on sunday. Group 1 to do a FURTHER 45 MINS IN THE EVENING
Sunday: 40 mins am and 45 mins stronger pm
Monday: GB at Millfield Classic - anyone else??
Monday, Wednesday (DOUBLE UP FOR GROUP 1 IF YOU CAN PLEASE) and Friday rest as usual - please keep those steadies at the correct HR pace keeping off threshold stuff.
Tuesday: Longer, slower and with short rest
Thursday: Faster, quicker and with long rest
Saturday: Sunnyfields session - 6 x 2 mins on Fartlek loop then 10 minutes easy followed by 5 x 45 secs hill - miss this session if doing Nat YAL on sunday. Group 1 to do a FURTHER 45 MINS IN THE EVENING
Sunday: 40 mins am and 45 mins stronger pm
Monday: GB at Millfield Classic - anyone else??
Sun 25th April London Marathon - Mini Marathon Results
WOW WWA Squad - good job everyone!
Heard good things about todays Mini Marathon - well done everyone - looks like the WWA squad led the way!
Congratulations to:
Niall Fleming
and
Georgia Bell
for winning their respective age groups in the London Boroughs competition.
Impressive runs from Tadhg, Sophie and Matt
Joe, Jack, Dan and Jani should be very pleased with their efforts too!
Beth will be encouraged by her 20th place.
Times including Regional races were as follows:
Congratulations to:
Niall Fleming
and
Georgia Bell
for winning their respective age groups in the London Boroughs competition.
Impressive runs from Tadhg, Sophie and Matt
Joe, Jack, Dan and Jani should be very pleased with their efforts too!
Beth will be encouraged by her 20th place.
Times including Regional races were as follows:
| borough_challenge_mini_marathon_2010.docx |
Goodman wins World Schools title in Slovakia!
Despite an enforced 32 hour coach journey across Europe due to airspace being filled with Icelandic volcanic dust, the England Schools team, led by Richard Goodman won the World Schools Cross Country Championships in Liptovsky Mikulas, Slovakia after a battle with Spain, New Zealand and Australia.
The venue was superb - a holiday aquapark at 2400' on a highland plateau with the Tatras mountains as a backdrop. The organisation of this prestigeous meeting was excellent and the local people both friendly and knowledgeable. The measure of RG's individual supremacy was a 28 second victory over a testing 3 lap course which included a steep hill and some treacherous gravel and sand sections. The initial leader from NZ set off at a very quick pace (which proved to be suicidal as he regressed to 30th by the line) and Richard sat in for the first lap before pressing on in the second to initiate a clear lead before relaxing on the last lap to cruise to a well deserved and emphatic win in front of an appreciative audience. England won by a clear margin with 4th Josh Grace; 6th Jack Goodwin; 7th Kieran Clements and Ian Bailey 10th.
The venue was superb - a holiday aquapark at 2400' on a highland plateau with the Tatras mountains as a backdrop. The organisation of this prestigeous meeting was excellent and the local people both friendly and knowledgeable. The measure of RG's individual supremacy was a 28 second victory over a testing 3 lap course which included a steep hill and some treacherous gravel and sand sections. The initial leader from NZ set off at a very quick pace (which proved to be suicidal as he regressed to 30th by the line) and Richard sat in for the first lap before pressing on in the second to initiate a clear lead before relaxing on the last lap to cruise to a well deserved and emphatic win in front of an appreciative audience. England won by a clear margin with 4th Josh Grace; 6th Jack Goodwin; 7th Kieran Clements and Ian Bailey 10th.
National Junior League
Good day at the office for everyone - highlights were a double victory from SC and a couple of 65secs laps in the 3k by Niall as he decimated the field. Lots to admire from everyone - keep up the good work guys and girls. Jani needs to get his lap splits right, Tadhg should be happy with his time, if not his tactics(!?); Jack and Dan had solid runs, Frank looked strong while Joe cut yet more off his 1500m pb again! I am very pleased with you all. TOP JOBS GUYS & GIRLS.
Training next week -- remember I am away so Katie will supervise sessions - please concentrate and no messing about please! Check sessions in the 'training sessions' section in the right hand margin.
COUNTY ENTRIES CLOSE THIS WEEK - (24th April)
Next week is slow and sensible on Tuesday then quick on Thursday. KEEP UP THE STEADIES - see most of you at the Mini Marathon on Sunday at Billingsgate.
Good luck Mr Mussobini - I'll be pleased with 2hrs 42mins 34secs ........... special prize awaiting at 25 Mile post ........ rub downs extra (?) Orientation lessons from then on free..............
Tuesday 27th April - Kosmin Test explained and tried out!
Next week is slow and sensible on Tuesday then quick on Thursday. KEEP UP THE STEADIES - see most of you at the Mini Marathon on Sunday at Billingsgate.
Good luck Mr Mussobini - I'll be pleased with 2hrs 42mins 34secs ........... special prize awaiting at 25 Mile post ........ rub downs extra (?) Orientation lessons from then on free..............
Tuesday 27th April - Kosmin Test explained and tried out!
WE WELCOME another new athlete who has just joined our training group.
Year 11 Richard Charles 31.5.94 comes with U15 Schools International honours in 2008 with pbs of 2m05.74/4m13.34/9m01.23 - all achieved in 2008.
http://www.thepowerof10.info/athletes/profile.aspx?athleteid=31574
Transition from winter work to track is a very difficult time for athletes and coaches - coaches preach conservatism with warnings about too much speed too early and athletes have to be forgiven (sometimes) for being overenthusiastic about the upcoming competition season and fly around the track in a wild flurry of springtime energy - no mud, training in the light again and, above all, warmer weather at last!
It's time to think about the overall scheme of training for the track season - which races are going to be progression based, which are target races and ultimately what are individual realistic aims - ESAA, U20s, Area Champs, County Champs, European Champs etc. etc.
April and May will be mostly hard work with a competition focus on acquiring qualification times.
EVERYONE needs to be checking out the races - some will need to let me know when they will be running Herts Schools League, NJL, YAL, EYL for their club and so forth.
FIRST DRAFT FIXTURE LIST HAS BEEN POSTED ON THE 'SUMMER FIXTURES 2010 section - click on the icon to access the fixtures and links to information and entry form etc. - it's not your individual race plan but an overview of many fixtures, not all of which you may know about at the moment.
You also need to make your Club team managers aware of what events you preferably wish to run.
A WORD OF WARNING FOR YOU ALL .......
No breakages or major tissue injuries for either RG or MM following their differing but notheless equally worrying skirmishes with cars/roads and 'knuckle heads' last week. Take utmost care when cycling - there's always someone who doesn't spot you or decides not to give way while the modern world contains far too many youngsters who think 'having a go' is fun and do not have the self discipline to leave innocent people alone.
Well done to Matt McLaughlin for achieving ESAA Entry Standard with 4m34.99secs in the U17 Steeplechase at Lee Valley with an early season run over the barriers - a straight forward win having sat in as he learns the event. Dan Abrey had his first run over the barriers finishing in 4m58secs - a good debut and he will be looking to knock at least 10secs off this time next time out.(?)
Year 11 Richard Charles 31.5.94 comes with U15 Schools International honours in 2008 with pbs of 2m05.74/4m13.34/9m01.23 - all achieved in 2008.
http://www.thepowerof10.info/athletes/profile.aspx?athleteid=31574
Transition from winter work to track is a very difficult time for athletes and coaches - coaches preach conservatism with warnings about too much speed too early and athletes have to be forgiven (sometimes) for being overenthusiastic about the upcoming competition season and fly around the track in a wild flurry of springtime energy - no mud, training in the light again and, above all, warmer weather at last!
It's time to think about the overall scheme of training for the track season - which races are going to be progression based, which are target races and ultimately what are individual realistic aims - ESAA, U20s, Area Champs, County Champs, European Champs etc. etc.
April and May will be mostly hard work with a competition focus on acquiring qualification times.
EVERYONE needs to be checking out the races - some will need to let me know when they will be running Herts Schools League, NJL, YAL, EYL for their club and so forth.
FIRST DRAFT FIXTURE LIST HAS BEEN POSTED ON THE 'SUMMER FIXTURES 2010 section - click on the icon to access the fixtures and links to information and entry form etc. - it's not your individual race plan but an overview of many fixtures, not all of which you may know about at the moment.
You also need to make your Club team managers aware of what events you preferably wish to run.
A WORD OF WARNING FOR YOU ALL .......
No breakages or major tissue injuries for either RG or MM following their differing but notheless equally worrying skirmishes with cars/roads and 'knuckle heads' last week. Take utmost care when cycling - there's always someone who doesn't spot you or decides not to give way while the modern world contains far too many youngsters who think 'having a go' is fun and do not have the self discipline to leave innocent people alone.
Well done to Matt McLaughlin for achieving ESAA Entry Standard with 4m34.99secs in the U17 Steeplechase at Lee Valley with an early season run over the barriers - a straight forward win having sat in as he learns the event. Dan Abrey had his first run over the barriers finishing in 4m58secs - a good debut and he will be looking to knock at least 10secs off this time next time out.(?)
Time to start thinking about steeplechase?? .....
Have a look at these clips:-
http://noolmusic.com/youtube_live/women_steeplechase_contestant_faceplants_in_water.php
http://www.youtube.com/watch?v=R4BbdRr2CIo&feature=related
http://www.youtube.com/watch?v=hpLd01my8nQ&feature=related
http://www.youtube.com/watch?v=hpLd01my8nQ&feature=related
This is collegiate athletics at it's best!?
http://noolmusic.com/youtube_live/women_steeplechase_contestant_faceplants_in_water.php
http://www.youtube.com/watch?v=R4BbdRr2CIo&feature=related
http://www.youtube.com/watch?v=hpLd01my8nQ&feature=related
http://www.youtube.com/watch?v=hpLd01my8nQ&feature=related
This is collegiate athletics at it's best!?
Wednesday 7th April
Good session last night - everyone appears to be totally focussed on the job in hand. Care with pace judgement is now more evident - this is an important learning skill - not easily mastered but very much akin to learning to ride a bike - once mastered you never forget! NF looked sharp - probably needs a 1500m outing at the moment and perhaps there's sub 8m30 first time out.
Drills were done without conviction .....? Come on now, you know how important they are in the long term.
Well done Tadgh - very sensibly tucking in and not getting too carried away.
Jack; Jani; Matt, Dan et al - first km done too quickly 3m00 and bits is fine but you must rationalise the need to do 4 off 90secs active rest. Speed was done well but do need you have the energy left to do them at correct pace and at this stage of the season they should feel relatively easy and certainly not be done anaerobically throughtout as this defeats the whole object of the exercise.
SC responded very well to the 700m runs - looks very strong again - while GB is quicker than I realised on the short stuff. Their pbs are going to be shattered if we chose the right races.
Those who still are not quite over their colds ........ be patient - take things slowly and steadily.
Mars Bar to Claire for a 'spot on' session culminating with 4 pbs over 200 in the last set! Nice to Katie digging deep too!.
COMPETITION: Need to start focussing on your first race of the season - for most this is the NJL at Copthall on 18.4.10 Make sure Geoff M knows which events you wish to do before the end of this week - he will be at training on Thursday.
Drills were done without conviction .....? Come on now, you know how important they are in the long term.
Well done Tadgh - very sensibly tucking in and not getting too carried away.
Jack; Jani; Matt, Dan et al - first km done too quickly 3m00 and bits is fine but you must rationalise the need to do 4 off 90secs active rest. Speed was done well but do need you have the energy left to do them at correct pace and at this stage of the season they should feel relatively easy and certainly not be done anaerobically throughtout as this defeats the whole object of the exercise.
SC responded very well to the 700m runs - looks very strong again - while GB is quicker than I realised on the short stuff. Their pbs are going to be shattered if we chose the right races.
Those who still are not quite over their colds ........ be patient - take things slowly and steadily.
Mars Bar to Claire for a 'spot on' session culminating with 4 pbs over 200 in the last set! Nice to Katie digging deep too!.
COMPETITION: Need to start focussing on your first race of the season - for most this is the NJL at Copthall on 18.4.10 Make sure Geoff M knows which events you wish to do before the end of this week - he will be at training on Thursday.
Monday 5th April: New athletes join the WWA Group
We give both new group members a very warm welcome and hope they can make the improvement they are aiming for in their new training group - both are Anglo Celts!!
Joe Sherry 2.11.93 http://www.thepowerof10.info/athletes/profile.aspx?athleteid=37897
Best known performances 400 55.09/54.6 800 2:00.65i 2:01.89 1500 4:14.35i 4:14.72 3000 9:38.6 1500SC 4:42.56 2000SC 6:39.1
Georgia Bell 17.10.93 http://www.thepowerof10.info/athletes/profile.aspx?athleteid=17035
Best known performances 200 26.5 300 41.70 400 59.64i 800 2:08.81 2:12.20i 1500 4:33.25 Mile 4:57.14 3000 10:22.07
Training tomorrow - NB note slight changes to earlier posting:
6:30pm - Kate B 1 to 1 work
7pm at Stadium - 15 mins steady run in the park (keep on the grass if dry enough) followed by 20 minutes of drills (FOCUS PLEASE) then session as follows:-
Boys: 4 x 1000m @ 3k pace (2m55 - 3m10secs) off 90 secs 4 x 300m @ 1500m pace (4m 00 - 4m16) off jog back recovery (60 - 70secs max.)
Girls: 4 x 700m @ 3k pace (Kate + Claire + Beth + JB 600s) 4 x 200m @ 1500m pace. Start all reps at the same time as the boys (ie you get longer)
Look for adherence to pace judgement and stay relaxed.
Wednesday:
From Home: Recovery run 50 - 70 mins (Tommy + Richard + Tadgh+ Niall do 30 mins am + 40 mins pm strong)
Thursday:
6:30pm Sophie x2, Georgia and Joe 1 to 1 work
Stadium at 7pm - careful work on strides followed by sessions
Group 1: 4 x 500m at 1500m pace off 2m30secs + 8 x 200m in 30secs off 60secs active (NF + RG to lead)
Group 2: 4 x 400m at 1500m pace off Group 1 rest + 5 x 200m in 32-34secs off 60secs active (SC to lead)
Group 3: 4 x 400m at 76secs pace off 90secs + 5 x 200m in 35 - 40secs off 80secs (KB to lead)
Friday: Rest or Swim
Saturday: Race at Lee Valley if asked to by WW or do very easy 60 mins from home on the HRM if possible
Sunday: 10am Stadium. Individual sessions to be advised during the week.
Joe Sherry 2.11.93 http://www.thepowerof10.info/athletes/profile.aspx?athleteid=37897
Best known performances 400 55.09/54.6 800 2:00.65i 2:01.89 1500 4:14.35i 4:14.72 3000 9:38.6 1500SC 4:42.56 2000SC 6:39.1
Georgia Bell 17.10.93 http://www.thepowerof10.info/athletes/profile.aspx?athleteid=17035
Best known performances 200 26.5 300 41.70 400 59.64i 800 2:08.81 2:12.20i 1500 4:33.25 Mile 4:57.14 3000 10:22.07
Training tomorrow - NB note slight changes to earlier posting:
6:30pm - Kate B 1 to 1 work
7pm at Stadium - 15 mins steady run in the park (keep on the grass if dry enough) followed by 20 minutes of drills (FOCUS PLEASE) then session as follows:-
Boys: 4 x 1000m @ 3k pace (2m55 - 3m10secs) off 90 secs 4 x 300m @ 1500m pace (4m 00 - 4m16) off jog back recovery (60 - 70secs max.)
Girls: 4 x 700m @ 3k pace (Kate + Claire + Beth + JB 600s) 4 x 200m @ 1500m pace. Start all reps at the same time as the boys (ie you get longer)
Look for adherence to pace judgement and stay relaxed.
Wednesday:
From Home: Recovery run 50 - 70 mins (Tommy + Richard + Tadgh+ Niall do 30 mins am + 40 mins pm strong)
Thursday:
6:30pm Sophie x2, Georgia and Joe 1 to 1 work
Stadium at 7pm - careful work on strides followed by sessions
Group 1: 4 x 500m at 1500m pace off 2m30secs + 8 x 200m in 30secs off 60secs active (NF + RG to lead)
Group 2: 4 x 400m at 1500m pace off Group 1 rest + 5 x 200m in 32-34secs off 60secs active (SC to lead)
Group 3: 4 x 400m at 76secs pace off 90secs + 5 x 200m in 35 - 40secs off 80secs (KB to lead)
Friday: Rest or Swim
Saturday: Race at Lee Valley if asked to by WW or do very easy 60 mins from home on the HRM if possible
Sunday: 10am Stadium. Individual sessions to be advised during the week.
Sunday 4.4.10
Happy Birthday RG!
Hope you have all been keeping up that steady running - remember the aerobic base fitness is ignored at your peril!?
Tuesday evening sees a continuation of the transition sessions - Saturday sees a chance of early season steeplechasing at Lee Valley: Full details and entry form can be downloaded here.
http://www.leevalleypark.org.uk/en/content/cms/leisure/activities_and_sport/athletics_centre/athletics_centre.aspx
Hope you have all been keeping up that steady running - remember the aerobic base fitness is ignored at your peril!?
Tuesday evening sees a continuation of the transition sessions - Saturday sees a chance of early season steeplechasing at Lee Valley: Full details and entry form can be downloaded here.
http://www.leevalleypark.org.uk/en/content/cms/leisure/activities_and_sport/athletics_centre/athletics_centre.aspx
Tuesday 30th March - Happy Easter!
Richard Goodman 74th in World XC Champs.
Despite dominating everything he entered on the domestic front Richard found the mud of Poland a little bit too much for him but despite his slightly lower final position of 74th than was expected he gave it a real go and was up with the top Brits after 4k. I suppose an indifferent run was bound to come after such an outstanding season - just a pity it came on the day we had planned so carefully for and he and the rest of his training group had worked so hard to achieve. You have to be right on the edge for a World Championships event but this event probably proved just one race to many for him - he will have learned a great deal from the experience and with 2 more years at this level I am confident he will bounce back from this slight set back.
We won't see him for another ten days as he goes off to Spain for a week's rest and some sunny mileage.
Well done Richard - the whole squad is proud of your efforts! Up the stripes!
We won't see him for another ten days as he goes off to Spain for a week's rest and some sunny mileage.
Well done Richard - the whole squad is proud of your efforts! Up the stripes!
Tuesday 23rd March - 7pm:
WWA Squad Meeting in SBH Meeting Room at back of the cafe before training.
Thanks for match tickets and it was great to be back in the homeland (and chaufeurse driven to boot!)
It's been a very long and demanding Cross Country season and many of you are tired out
BUT ....... There was lot's to admire from the 2010 ESAA Champs - many squaddies ran while under the weather (or under the whether in some cases) and I've got lots of positives for you all to hear.
We will all need a rest now and then back to some real hard work!
Please note:
1. I will NOT be holding training on Thursday 25th March - REST FOR THE WHOLE SQUAD
2. Next weekend: Do the Herts Champs if you really want to but remember that this would be 5 races in six weeks at the very highest level for some of you. OTHERWISE: Steady running (nothing above 145bpm) on both days. Total of 90 - 120 minutes for the whole weekend.
Check for RG on the telly??? Might be on Eurosport??
3. Next Monday: REST for everyone
4. Tuesday 30th March - Fast for the Uni boys and Girls - easy for the rest.
5. Easter weekend - enjoy yourselves - update on sessions etc. next week.
It's been a very long and demanding Cross Country season and many of you are tired out
BUT ....... There was lot's to admire from the 2010 ESAA Champs - many squaddies ran while under the weather (or under the whether in some cases) and I've got lots of positives for you all to hear.
We will all need a rest now and then back to some real hard work!
Please note:
1. I will NOT be holding training on Thursday 25th March - REST FOR THE WHOLE SQUAD
2. Next weekend: Do the Herts Champs if you really want to but remember that this would be 5 races in six weeks at the very highest level for some of you. OTHERWISE: Steady running (nothing above 145bpm) on both days. Total of 90 - 120 minutes for the whole weekend.
Check for RG on the telly??? Might be on Eurosport??
3. Next Monday: REST for everyone
4. Tuesday 30th March - Fast for the Uni boys and Girls - easy for the rest.
5. Easter weekend - enjoy yourselves - update on sessions etc. next week.
English Schools Championships - Heaton Park, Manchester - Sat. 20th March
Cannot put this one off any longer - for many the ESAA Champs are traditionally the highlight of every athlete's season, whether over the country or on the track!. Completely different age groups from the club scene and therefore altogether very difficult to predict results but you can be guaranteed that with the exception of those running in the World Champs next week the very best runners will toe the line at Heaton Park.
Of our squaddies Herts and London teams travel on the day while Middlesex travel up to Manchester on the day before and will hopefully be able to get a more leisurely start to saturday and no problems with viewing the courses.
After the predictions I made last week I'm not even going give a minute's thought to the results beforehand - you are all as fit as possible (or injured/unwell!!??) so you must set your own targets - some will be aiming for a top 10 finish, others trying to avoid a three figure placing or just to improve on their county champs position.
On the day preparation is vital - view the course carefully and warm up thoroughly and everyone will be fine.
GOOD LUCK - don't forget to phone ..........
Of our squaddies Herts and London teams travel on the day while Middlesex travel up to Manchester on the day before and will hopefully be able to get a more leisurely start to saturday and no problems with viewing the courses.
After the predictions I made last week I'm not even going give a minute's thought to the results beforehand - you are all as fit as possible (or injured/unwell!!??) so you must set your own targets - some will be aiming for a top 10 finish, others trying to avoid a three figure placing or just to improve on their county champs position.
On the day preparation is vital - view the course carefully and warm up thoroughly and everyone will be fine.
GOOD LUCK - don't forget to phone ..........
Inter Counties XC - mixed fortunes - tiredness - illness - BUT lots to admire as Richard Goodman and Niall Fleming ask questions of the UKA selectors.
Niall Fleming 10th Inter Counties
Sometimes it's easy but Friday the 13th was a bad day for predictions eh!? A lesson learned here methinks i.e. keep them private to avoid the inevitable 'egg on the face'
Great course, challenging inclines, plenty of adverse camber and those long shallow hills which sorted out the true fitness levels of runners.
11:06am saw Messers Goodman and Fleming toe the line in the quest for GB honours and a trip to Poland for the World XC Champs in two weeks time. The opening lap saw several of the top runners in the frame with my personal favourites Dewi Griffiths; Ben Norris, Calum Hawkins, Ronnie Spark, Richard Goodman, Niall Fleming and Jonny Hay playing second fiddle to a charge from Paul Thompson who was looking to repeat his U17 victory from 2009. Nice to see Niall Brooks toeing the line - class on the track but DNF on this occasion. Sam Stabler and John McDonnell were both in the mix when the opening surge up a long 400m drag settled down to a quickish pace. No testing hill out by the old British Leyland factory on the first lap but a surge from Goodman spread the field early on in the second lap and it quickly became a three horse race with Goodman, Hawkins and Norris finally breaking up the leading group of about ten to isolate Sparke, Coombs, Hay and Bishop for somewhat solo runs from there on and a determined effort to protect the 4 - 7 positions. Fleming, Billington, McDonnell, Bishop and Stabler were having thier own private battle and this certainly helped them close on the top six over the decisive last lap. Goodman kept testing Norris who hung on despite these little surges and they entered the long hill side by side as they gathered at the turn for what was to be a titanic race down the final slope to the finish. Norris had shown his form with a very strong run at the U20 (Euro age groups) National in Leeds as he had chased European medallists Goolab and Wilkinson to secure a well deserved Bronze while Goodman had enjoyed a very straightforward 30+ second win at U17 level. It was Norris who made the first attack but Goodman with his 1m54secs 800m pace who glided away for a two second win and a repeat of his outstanding win before Christmas in the European Trial at Liverpool in all together different racing conditions on a flat and sodden Sefton Park course. Meanwhile Niall Fleming had gradually moved up to 8th and appeared to be holding off the challenge from behind. The long upslope took it's toll and the superior speed of Billington and McDonnell demoted him to 10th in what can only be described as his best ever run and credit to his faith in our meticulous preparation. We now await UKA's decision next wednesday - Goodman will look towards Poland and Fleming tests himself at Heaton Park in the ESAA Senior Boys Champs.
Top 15 Results:
1. Richard Goodman 25.04
2. Ben Norris 25.06
3. Calum Hawkins 25.26
4. Jonny Hay 25.29
5. Ronnie Sparke 25.29
6. Andrew Combs 25.53
7. Thomas Bishop 26.03
8. Karl Billington 26.08
9. John McDonnell 26.10
10. Niall Fleming 26.12
11. Sam Stabler 26.15
12. Alex Hendry 26.19
13. Luke Caldwell 26.22
14. Paul Thompson 26.22
15. Chris Wright 26.30
Other highlights included a great run from Kate Barber in 96th - a pleasing effort considering the relative early stage of her training in our group.
Tadgh Grant had one of his off days but the other U17s were just about where I expected them to be.
See everyone on Tuesday evening.
Blank of training next week .......................................
Monday evening - tempo run of 30 minutes
Tuesday: Faster intervals
Wednesday: 40 - 90 minutes easy
Thursday: Speed for those not going to the ESAA champs and 400s for the rest
Friday rest
Saturday ESAA Champs at Heaton Park, Manchester
Sunday: Recovery run of 45 - 90 mins
Great course, challenging inclines, plenty of adverse camber and those long shallow hills which sorted out the true fitness levels of runners.
11:06am saw Messers Goodman and Fleming toe the line in the quest for GB honours and a trip to Poland for the World XC Champs in two weeks time. The opening lap saw several of the top runners in the frame with my personal favourites Dewi Griffiths; Ben Norris, Calum Hawkins, Ronnie Spark, Richard Goodman, Niall Fleming and Jonny Hay playing second fiddle to a charge from Paul Thompson who was looking to repeat his U17 victory from 2009. Nice to see Niall Brooks toeing the line - class on the track but DNF on this occasion. Sam Stabler and John McDonnell were both in the mix when the opening surge up a long 400m drag settled down to a quickish pace. No testing hill out by the old British Leyland factory on the first lap but a surge from Goodman spread the field early on in the second lap and it quickly became a three horse race with Goodman, Hawkins and Norris finally breaking up the leading group of about ten to isolate Sparke, Coombs, Hay and Bishop for somewhat solo runs from there on and a determined effort to protect the 4 - 7 positions. Fleming, Billington, McDonnell, Bishop and Stabler were having thier own private battle and this certainly helped them close on the top six over the decisive last lap. Goodman kept testing Norris who hung on despite these little surges and they entered the long hill side by side as they gathered at the turn for what was to be a titanic race down the final slope to the finish. Norris had shown his form with a very strong run at the U20 (Euro age groups) National in Leeds as he had chased European medallists Goolab and Wilkinson to secure a well deserved Bronze while Goodman had enjoyed a very straightforward 30+ second win at U17 level. It was Norris who made the first attack but Goodman with his 1m54secs 800m pace who glided away for a two second win and a repeat of his outstanding win before Christmas in the European Trial at Liverpool in all together different racing conditions on a flat and sodden Sefton Park course. Meanwhile Niall Fleming had gradually moved up to 8th and appeared to be holding off the challenge from behind. The long upslope took it's toll and the superior speed of Billington and McDonnell demoted him to 10th in what can only be described as his best ever run and credit to his faith in our meticulous preparation. We now await UKA's decision next wednesday - Goodman will look towards Poland and Fleming tests himself at Heaton Park in the ESAA Senior Boys Champs.
Top 15 Results:
1. Richard Goodman 25.04
2. Ben Norris 25.06
3. Calum Hawkins 25.26
4. Jonny Hay 25.29
5. Ronnie Sparke 25.29
6. Andrew Combs 25.53
7. Thomas Bishop 26.03
8. Karl Billington 26.08
9. John McDonnell 26.10
10. Niall Fleming 26.12
11. Sam Stabler 26.15
12. Alex Hendry 26.19
13. Luke Caldwell 26.22
14. Paul Thompson 26.22
15. Chris Wright 26.30
Other highlights included a great run from Kate Barber in 96th - a pleasing effort considering the relative early stage of her training in our group.
Tadgh Grant had one of his off days but the other U17s were just about where I expected them to be.
See everyone on Tuesday evening.
Blank of training next week .......................................
Monday evening - tempo run of 30 minutes
Tuesday: Faster intervals
Wednesday: 40 - 90 minutes easy
Thursday: Speed for those not going to the ESAA champs and 400s for the rest
Friday rest
Saturday ESAA Champs at Heaton Park, Manchester
Sunday: Recovery run of 45 - 90 mins
Inter-Counties looms - why not make some predictions!?
I've been asked to post some positions so here goes.
Friday the 13th .........
The course will suit the stallions as the big hill used in the 2005 National does not appear to be included and the ground promises to be firmish with very little mud like Roundhay and Parly Hill.
Under 20 Men off at 11:05am - can 'the beast' that is Richard Goodman live up to his AW pre-race favourite prediction by that canny Bels reporter ..... He's certainly flying but the aim is qualification first - that's top 3 - but UKA even then are not really spilling the beans. Haven't a clue myself but I know both Richard is ready for whatever pace that's set and 'the cheeky Irishman' that isNiall Fleming is in good order and who knows what will happen when they place their foot on that starting line! Heck! no way I'll going to write down numbers for this one! Watch out for a Welshman with short legs..??
Senior Women follow and Sarah Partridge has really been putting in the miles so she will be looking for an ambitious top 50 or maybe a more realistic 75th following last years 108th at Nottingham?
Under 15 Boys race will see something special methinks - a Herts 1-2-3 would be pretty good but God knows the finishing order while only He knows whom he blessed with most speed - I'm quietly confident on this one but then there's probably some african with a scottish accent I haven't accounted for ....... know what I mean?
Under 17 Men - Here goes: Tag it Grant just in single figures to keep the Stanford Endurance Initiative in the limelight - depends how fast Lasswademan makes it but he won't have it all his own way for sure. Royal F-R will surprise a few no doubt and I predict Frankie the Christchurch 'bullet' to go 10th (if he can keep his spikes on!?). The rest are fingers crossed merchants - Dabrey is quick enough, Stepho may find the recent Welsh air and 14 hour days a bit of a 'demand' while JP-W will surely fully fight fatigue to get into the top 60 .... please.
U17 Women ..... well don't be surprised if we have someone in the top 10 as SC has produced the goods everytime out when fit this season. Kate is looking for double figures but I'm sure not quite where - 60 would make me exstatic while realistically 80th would be fab too!
The course will suit the stallions as the big hill used in the 2005 National does not appear to be included and the ground promises to be firmish with very little mud like Roundhay and Parly Hill.
Under 20 Men off at 11:05am - can 'the beast' that is Richard Goodman live up to his AW pre-race favourite prediction by that canny Bels reporter ..... He's certainly flying but the aim is qualification first - that's top 3 - but UKA even then are not really spilling the beans. Haven't a clue myself but I know both Richard is ready for whatever pace that's set and 'the cheeky Irishman' that isNiall Fleming is in good order and who knows what will happen when they place their foot on that starting line! Heck! no way I'll going to write down numbers for this one! Watch out for a Welshman with short legs..??
Senior Women follow and Sarah Partridge has really been putting in the miles so she will be looking for an ambitious top 50 or maybe a more realistic 75th following last years 108th at Nottingham?
Under 15 Boys race will see something special methinks - a Herts 1-2-3 would be pretty good but God knows the finishing order while only He knows whom he blessed with most speed - I'm quietly confident on this one but then there's probably some african with a scottish accent I haven't accounted for ....... know what I mean?
Under 17 Men - Here goes: Tag it Grant just in single figures to keep the Stanford Endurance Initiative in the limelight - depends how fast Lasswademan makes it but he won't have it all his own way for sure. Royal F-R will surprise a few no doubt and I predict Frankie the Christchurch 'bullet' to go 10th (if he can keep his spikes on!?). The rest are fingers crossed merchants - Dabrey is quick enough, Stepho may find the recent Welsh air and 14 hour days a bit of a 'demand' while JP-W will surely fully fight fatigue to get into the top 60 .... please.
U17 Women ..... well don't be surprised if we have someone in the top 10 as SC has produced the goods everytime out when fit this season. Kate is looking for double figures but I'm sure not quite where - 60 would make me exstatic while realistically 80th would be fab too!
BIG THANK YOU TO EVERYONE IN THE WWA SQUADS!
5.3.10 Thanks to everyone for the tickets - Mrs WW and I are really looking forward to the match!
Guess which team we will be supporting?
Guess which team we will be supporting?
Training w/c Monday 1st March - heh it's St David's Day today!
LOST PROPERTY FROM THE NATIONAL:
1. Someone left their 'in the ear' ipod(?) headphones in the minibus
2. Black headgear found at finish area - must be SBH's
Posted: 23:30pm 28.2.10
Monday 1st March: Easy 25 mins from home
Tuesday 2nd March: Copthall at 7pm. Bring long spikes and trainers
Wednesday 3rd March: Recovery run as informed on tuesday night
Thursday 4th March: Copthall at 7pm. ON THE TRACK TONIGHT (long rest speed session tonight so bring flats and short spikes please)
2 Groups on the track:
A: 3 sets 5 x 400 metres in 67 - 73 secs off 70 secs with 3 mins active between sets.
B: 3 sets 3 x 400 metres in 75 - 81 secs starting on Group A's 1st/3rd/5th reps
Strides to finish off x 10
Friday 5th March: WW will tell you what on thursday evening
Saturday 6th March: 10am Stadium then Sunnyfields for last sesson of 3 minute threshold loops and hills before Inter Counties.
Sunday 7th March: Barnet Mini-Marathon: Register at 10am First Race at 10:30am followed by group steady 50-90 minutes.
1. Someone left their 'in the ear' ipod(?) headphones in the minibus
2. Black headgear found at finish area - must be SBH's
Posted: 23:30pm 28.2.10
Monday 1st March: Easy 25 mins from home
Tuesday 2nd March: Copthall at 7pm. Bring long spikes and trainers
Wednesday 3rd March: Recovery run as informed on tuesday night
Thursday 4th March: Copthall at 7pm. ON THE TRACK TONIGHT (long rest speed session tonight so bring flats and short spikes please)
2 Groups on the track:
A: 3 sets 5 x 400 metres in 67 - 73 secs off 70 secs with 3 mins active between sets.
B: 3 sets 3 x 400 metres in 75 - 81 secs starting on Group A's 1st/3rd/5th reps
Strides to finish off x 10
Friday 5th March: WW will tell you what on thursday evening
Saturday 6th March: 10am Stadium then Sunnyfields for last sesson of 3 minute threshold loops and hills before Inter Counties.
Sunday 7th March: Barnet Mini-Marathon: Register at 10am First Race at 10:30am followed by group steady 50-90 minutes.
Rich form at the Nationals!
Under 17 Gold for RG and Team Bronze for 'WWA Humbugs'
Posted 17.55 on 28.2.10
The mantle of favourite was carried superbly and effortlessly by Richard Goodman as he tracked early leader Tom Curr who had made an ambitious claim for glory by taking on the 'Stanmore Rocket' in the U17 National XC Champs over the first of two demanding laps over the challenging Roundhay Park course in Leeds. As they forged a 50 metre lead RG put his foot on the accelerator up the long decisive grind alongside the Soldiers Field road to repeat his solitary front run at the Southerns and ease to a well deserved first National win by over 30 secs. The rush for the finish saw Curr just maintain second from the fast improving Robbie Farnham-Rose and Jack Gray. Our own Tadgh Grant ran his best cross country race - at last getting the pace spot on and after a sensibly conservative first lap he came through to 13th and will be looking for a much higher finish in the Inter-Counties at Birmingham in two weeks time. With Frankie Bailey suffering a lost shoe he will be very pleased with his 18th position and will lead the Dorset team at Crofton Park.
The battle for our 4th scorer seemed to be following current form and going the way of Jack Perry-Williams as he lay a nifty 40th at the end of the first shorter lap and running smoothly but he inexplicably lost a huge number of places in a midrace lull before finishing strongly in 107th while a 'in form' Dan Abrey claimed our 4th scoring spot in 88th (team total 120pts) and with it a team Bronze medal behind Tonbridge (61pts) and AFD (85pts). Ryan Stephenson ran steadily for 115th in a much stronger field than last year as there were well over 300 finishers.
Full results can be found at: www.thepowerof10.info/results/resultslookup.aspx
The mantle of favourite was carried superbly and effortlessly by Richard Goodman as he tracked early leader Tom Curr who had made an ambitious claim for glory by taking on the 'Stanmore Rocket' in the U17 National XC Champs over the first of two demanding laps over the challenging Roundhay Park course in Leeds. As they forged a 50 metre lead RG put his foot on the accelerator up the long decisive grind alongside the Soldiers Field road to repeat his solitary front run at the Southerns and ease to a well deserved first National win by over 30 secs. The rush for the finish saw Curr just maintain second from the fast improving Robbie Farnham-Rose and Jack Gray. Our own Tadgh Grant ran his best cross country race - at last getting the pace spot on and after a sensibly conservative first lap he came through to 13th and will be looking for a much higher finish in the Inter-Counties at Birmingham in two weeks time. With Frankie Bailey suffering a lost shoe he will be very pleased with his 18th position and will lead the Dorset team at Crofton Park.
The battle for our 4th scorer seemed to be following current form and going the way of Jack Perry-Williams as he lay a nifty 40th at the end of the first shorter lap and running smoothly but he inexplicably lost a huge number of places in a midrace lull before finishing strongly in 107th while a 'in form' Dan Abrey claimed our 4th scoring spot in 88th (team total 120pts) and with it a team Bronze medal behind Tonbridge (61pts) and AFD (85pts). Ryan Stephenson ran steadily for 115th in a much stronger field than last year as there were well over 300 finishers.
Full results can be found at: www.thepowerof10.info/results/resultslookup.aspx
Matt McLaughlin gets closer to coveted individual gold and leads SBH to team GOLD at the Nationals
Matt McLaughlin (and clubmate Mike Callegari) were in determined mood as they toed the line to contest the Under 15 title race along with over 400 other lads. Last year's ESAA Junior Champion Michael McKeown made his expected early charge closely followed by Southern Champion James McMurray, Matt, Adam Howard and Fergus Roberts so all of the pre-race favourites were up there and it was very much a case of whether the Southern lads could withstand the countrywide challenge represented by the pre-race form book. After things settled down the pace slacken off before the confident McMurray began to wind up the pace again and a small group of just six runners broke away just before the notorious 'Hill 60' some 800 metres from the finish. Matt lost a little ground as the others tore up the hill but as soon as he entered the long finishing straight he firstly passed Harvey Brown and then Howard in his relentless chase to avenge his southern defeat but while the gap was just 2 secs at the line Matt had to be satisfied with the Silver medal with Mike Callegari a very impressive 4th about 10 secs back. Crofton Park and the Inter Counties will see Matt., James and Mike leading a very strong Hertfordshire team who not only will be aiming to win the county title but also contest the individual title too - two weeks further work could see a big change here!? Luke Ames-Blackaby had a solid run in 28th and he will be looking for at least 10 places higher at Crofton Park as he was not 100% today. With Chandi Uduwawala in 59th the young Humbugs just held off Tonbridge to achieve a clean sweep of titles in the 2009/10 season. Winners of Southern and National Road Relay titles, National XC Relays, Southern and National Championships. Considering several of the SBH U15s were under the weather this was a great effort. Well done lads!
Results can be found at: www.thepowerof10.info/results/resultslookup.aspx
Results can be found at: www.thepowerof10.info/results/resultslookup.aspx
Both Under 20 teams run well for Shaftesbury
Sophie Proffitt won Under 20 Womens' Team Bronze with a gutsy 35th in her race supported by Becky Gardiner, Zoe Levin and Claire Simm.
Niall Fleming had his best run of the season thus far despite the tummy bug which appeared to have srike down several of our squad on the day - yes ... including me! While Nick Goolab enjoyed a huge margin of victory Niall plugged away, giving at least 2 years to the leading bunch of runners who were enjoying their last U20 race, to record a very pleasing 22nd. He will be looking for a high placing in both Crofton Park and the ESAA SB Champs in Manchester on 21.3.10. Following a good run for Oxford Uni in the Hyde Park Relays Jake Shelley was back to his least favourite race surface and battled his way to 31st and with Euan MacKenzie and Billy Collins-Pallet just missed out on team Bronze medals. Sagie Benaim bravely took the line though not feeling well and he struggled round in 125th as over 200 runners finished this race.
Niall Fleming had his best run of the season thus far despite the tummy bug which appeared to have srike down several of our squad on the day - yes ... including me! While Nick Goolab enjoyed a huge margin of victory Niall plugged away, giving at least 2 years to the leading bunch of runners who were enjoying their last U20 race, to record a very pleasing 22nd. He will be looking for a high placing in both Crofton Park and the ESAA SB Champs in Manchester on 21.3.10. Following a good run for Oxford Uni in the Hyde Park Relays Jake Shelley was back to his least favourite race surface and battled his way to 31st and with Euan MacKenzie and Billy Collins-Pallet just missed out on team Bronze medals. Sagie Benaim bravely took the line though not feeling well and he struggled round in 125th as over 200 runners finished this race.
Matt Sullivan goes 'indoors'
Posted: 22.30 on 27.2.10
My alma mata student Matt Sullivan made a good start in his build up for the BUCS Indoor Champs with 3m57.36secs for 3rd place in the 1500m at the Loughborough/Birmingham/Bath/UWIC/Brunel/Glasgow Unis meeting in Birmingham last week - he'll be looking for low 3m50s by the middle of March - go for it Matt!
My alma mata student Matt Sullivan made a good start in his build up for the BUCS Indoor Champs with 3m57.36secs for 3rd place in the 1500m at the Loughborough/Birmingham/Bath/UWIC/Brunel/Glasgow Unis meeting in Birmingham last week - he'll be looking for low 3m50s by the middle of March - go for it Matt!
Training on Thursday evening is at 7pm - Saturday morning is at 9am from Copthall
On Thursday we will be doing 400s down the clock from 75secs (no lower than 20secs rest on this occasion) so we will be on the track.
On Saturday morning you all need to get to the track for a 9am start as I have to be at Lee Valley by 11am so the session must finish at 10:25am at the latest
By the way I hope you have all dried out from Tuesday's session - once again focus and precision perfect, despite the heavy rain so well done everyone!
On Saturday morning you all need to get to the track for a 9am start as I have to be at Lee Valley by 11am so the session must finish at 10:25am at the latest
By the way I hope you have all dried out from Tuesday's session - once again focus and precision perfect, despite the heavy rain so well done everyone!
Metropolitan Cross Country League: Horsenden Hill, Sat. 13th February
Just two lady WWA squaddies tackled Horsenden Hill. Senior Woman Sarah Partridge had a splendid run in 6th while Kate Barber placed 2nd behind the talented Georgia Bell in the U17 Womens race - yet another significantly improved performance - well done!
Middlesex Schools Championships ........ well, you all just made it into the team!
Senior Boys: Chad Lambert leading Mussobini Jnr.
Difficult day for me ........ don't like team managing at the best of times but a teacherless bus caused a few 'calling in of favours' and being restricted to the finish area for the first few races was not an enjoyable experience. But onwards and upwards as our small squad of runners all gained places in the Middlesex Schools teams which means that absolutely everyone can now focus on the ESAA races in March and the WWA Squad championships are at stake!
Middlesex Schools Results can be downloaded at the end of this post.
Senior Boys:
Tadgh Grant ran sensibly for 2nd - unlikely to beat Chad Lambert on his home course but come Heaton Park, your experience will count for another 20 seconds so you must deliver - your run was certainly better than the Southerns, eh? Jack Perry-Williams continued his slow but sure improvement for 4th - you can be pleased with getting the better of Michael Alan-Dan even though he was struggling with the after effects of a cold - he will finish top 50 at the Schools I reckon - just needs to get down to more sessions at Copthall.
Inter Boys:
While Richard Charles stormed to an emphatic victory, Matt McLaughlin ran very sensibly for 3rd behind the fast improving Rhys Spence. Nice event to check progress against the lads a year older and plenty more to come in appropriate circumstances (especially if you can keep warm before the race!? - more clothes please). Luke Ames-Blackaby probably had the last two weeks tough races still in his legs but 7th was OK and he will be looking to score 3rd/4th for Middx in the ESAA Champs.
Junior Girls:
Bethany Carter was well below her impressive run at Copthall last Saturday - just an 'off day' - something to prove now but what more incentive than to aim to score as high as 3rd/4th Middx at the Schools. You heard it here first!!.
2010 Middlesex & Herts Schools Results download by clicking on the files below:
| middlesex_cross_country_results_20101_final.doc |
| copy_of_2010seniorxcountryresults.xls |
Training tonight was very professionally executed - well done everyone!
I felt very positive at the end of tonight's session. At last everyone is thinking about correct pace judgement and getting it pretty much right from rep number one - this is a key accomplishment for the future. Top job as they say!
Remember thursday's Middlesex Schools races are about qualifying to get into the County Schools teams - first six guaranteed a place on the team - so you need to be as economical as you can and listen to the counters in the U17/19 races so that you know your positon accurately.
You will be resting on friday but there's a testing session awaiting you on Saturday morning as well and don't forget our vital intent to keep the steady running mileage at it's present high level - come March you will reap the benefit.
Warm welcome to Joseph Brennan - you did very well tonight.
Bon voyage and au revoir to Sophie C who is spending a week in Paris - don't forget to run while you are out there!?
Good luck to Clare in her first Chiltern League of the season.
Remember thursday's Middlesex Schools races are about qualifying to get into the County Schools teams - first six guaranteed a place on the team - so you need to be as economical as you can and listen to the counters in the U17/19 races so that you know your positon accurately.
You will be resting on friday but there's a testing session awaiting you on Saturday morning as well and don't forget our vital intent to keep the steady running mileage at it's present high level - come March you will reap the benefit.
Warm welcome to Joseph Brennan - you did very well tonight.
Bon voyage and au revoir to Sophie C who is spending a week in Paris - don't forget to run while you are out there!?
Good luck to Clare in her first Chiltern League of the season.
What's on this week ........... hard work + Middlesex Schools +/- Met League
Training this week:
Normal Monday from home if I have not spoken to you about this.
Tuesday 9th February: 7pm at Stadium - jog to new venue in Mill Hill Park (nice grassy flat area with 600 metres loop)
Group 1: 16 x 2 minutes @ max. 160bpm off 60 secs (Must be aerobic) (32 mins effort)
Group 2: 3 x 2 minutes off 60 secs by 3 sets with (18 mins effort)
Wednesday 10th February: Recovery run 40 - 60 mins
Thursday 11th February: 2pm Middlesex Schools Championships at Harrow School: Barnet coach from stadium car park at 11:45am
Timetable as follows:-
2.00pm Under 13 (Year 6/7) Minor Boys race
2.10pm Under 13 (Year 6/7) Minor girls race
2.20pm Under 15 (Year 8/9) Junior Boys race
2.30pm Under 15 (Year 8/9) Junior girls race
2.45pm Under 17 (Year 10/11) Inter girls race and Under 19 (Year 12/13) Senior girls race. Races are runat the same time but score separately.
3.00pm Under 17 (Year 10/11) Inter boys race and Under 19 (Year 12/13) Senior boys. Races are runat the same time but score separately.
Notes for competitors
All runners must wear the number allocated to them in the programme.
Numbers must be securely attached to the front of the runner’s vests with four pins, one at each corner of the number.
All Under 19 runners must wear the number 19 on the back of their vest – this indicates that they are competing in the Under 19 age group.
At the end of the races each finisher will be given a finishing ticket to indicate their final position. This ticket must be immediately handed to their team manager to be processed on the results envelope. Athletes finishing in the first 16 places in the U15 ; U17 and U19 age groups will be give a form concerning the English Schools Championships to be held at Heaton Park in Manchester on Saturday 20th March 2010. This form requests important information regarding athlete availability for these championships and the completed form must be handed to Mr. Adam Jones by 4pm on the day of the Middlesex Schools Championships.
Failure to complete this form may affect the athletes selection for the English schools Cross Country Championships.
Thursday 11th February at 7pm at Copthall: Normal training for those not in Middx Schools
Friday 12th February: REST or recovery run of 25 mins very easy if you ran yesterday.
Saturday 13th February: (feedback during the week on this one)
3 options: 10am Session at stadium on grass or Met League at Horsenden Hill, Ealing or 60 mins steady
Sunday 14th February: 50 - 100 minutes on the HRM - you know it is important to get this run right EVERY week.
Normal Monday from home if I have not spoken to you about this.
Tuesday 9th February: 7pm at Stadium - jog to new venue in Mill Hill Park (nice grassy flat area with 600 metres loop)
Group 1: 16 x 2 minutes @ max. 160bpm off 60 secs (Must be aerobic) (32 mins effort)
Group 2: 3 x 2 minutes off 60 secs by 3 sets with (18 mins effort)
Wednesday 10th February: Recovery run 40 - 60 mins
Thursday 11th February: 2pm Middlesex Schools Championships at Harrow School: Barnet coach from stadium car park at 11:45am
Timetable as follows:-
2.00pm Under 13 (Year 6/7) Minor Boys race
2.10pm Under 13 (Year 6/7) Minor girls race
2.20pm Under 15 (Year 8/9) Junior Boys race
2.30pm Under 15 (Year 8/9) Junior girls race
2.45pm Under 17 (Year 10/11) Inter girls race and Under 19 (Year 12/13) Senior girls race. Races are runat the same time but score separately.
3.00pm Under 17 (Year 10/11) Inter boys race and Under 19 (Year 12/13) Senior boys. Races are runat the same time but score separately.
Notes for competitors
All runners must wear the number allocated to them in the programme.
Numbers must be securely attached to the front of the runner’s vests with four pins, one at each corner of the number.
All Under 19 runners must wear the number 19 on the back of their vest – this indicates that they are competing in the Under 19 age group.
At the end of the races each finisher will be given a finishing ticket to indicate their final position. This ticket must be immediately handed to their team manager to be processed on the results envelope. Athletes finishing in the first 16 places in the U15 ; U17 and U19 age groups will be give a form concerning the English Schools Championships to be held at Heaton Park in Manchester on Saturday 20th March 2010. This form requests important information regarding athlete availability for these championships and the completed form must be handed to Mr. Adam Jones by 4pm on the day of the Middlesex Schools Championships.
Failure to complete this form may affect the athletes selection for the English schools Cross Country Championships.
Thursday 11th February at 7pm at Copthall: Normal training for those not in Middx Schools
Friday 12th February: REST or recovery run of 25 mins very easy if you ran yesterday.
Saturday 13th February: (feedback during the week on this one)
3 options: 10am Session at stadium on grass or Met League at Horsenden Hill, Ealing or 60 mins steady
Sunday 14th February: 50 - 100 minutes on the HRM - you know it is important to get this run right EVERY week.
Herts Schools - WWA squad perform well!
Another 4 qualify for the Schools Champs so we are up to 5 already!
Pride of place this weekend goes to long term squaddies Sophie Connor and Niall Fleming as they struck double GOLD for WWA in the Senior races at the Herts Champs.
Niall started the day with a 10:30am race and enjoyed a battle with old sparring partner and talented Matt Salt for the Herts Senior Boys title. A new course included 4 times up the notoriously famous Verulamium Park hill! Tom Carson (ESAA 2nd placer as an U17 two years ago) blasted off dragging Salt, Fleming and SBH clubmate Euan McKenzie away from the pack. A push on the second lap dropped McKenzie and Carson before Niall got away at the top of the hill on the final lap to take a well deserved title. Sophie's race was entirely different - despite not feeling 100 per cent she ran away from the field with a very strong run and was able to relax in the second half of the race for a comfortable win from SBH clubmate Vicky Walker who had been over a minute faster than anyone else at the Coventry Relays last Wednesday.
Still perhaps feeling the effects of a really demanding Southerns last weekend Kate Barber found the going tough in the Inter Girls race but nonetheless finished a pleasing 6th to qualify for Herts Schools - she will be aiming to score at least 2 places higher in the Herts team at the ESAA Champs next month. Dan Abrey had been targeting this race with the aim of going to his first English Schools Champs and he duly obliged with 5th in the Inter Boys race - well done Dan, and now for some hard training!?
Meanwhile in the North West London League Bethany Carter easily won the U15 Girls race with a determined effort on a very wet course at Copthall.
Meanwhile, Sophie Proffitt tackled her first BUCS Cross Country Champs in Stirling , Scotland and was rewared with a very pleasing 58th place from over 250 finishers in the Womens' race. Matt Sullivan placed 38th in the B Race for Loughborough.
Last Wednesday Michael Alan-Dan ran 9th fastest time in the King Henry 8th School Relays while Luke Ames-Blackaby gave his school a great start with 16th fastest time of the day.
Niall started the day with a 10:30am race and enjoyed a battle with old sparring partner and talented Matt Salt for the Herts Senior Boys title. A new course included 4 times up the notoriously famous Verulamium Park hill! Tom Carson (ESAA 2nd placer as an U17 two years ago) blasted off dragging Salt, Fleming and SBH clubmate Euan McKenzie away from the pack. A push on the second lap dropped McKenzie and Carson before Niall got away at the top of the hill on the final lap to take a well deserved title. Sophie's race was entirely different - despite not feeling 100 per cent she ran away from the field with a very strong run and was able to relax in the second half of the race for a comfortable win from SBH clubmate Vicky Walker who had been over a minute faster than anyone else at the Coventry Relays last Wednesday.
Still perhaps feeling the effects of a really demanding Southerns last weekend Kate Barber found the going tough in the Inter Girls race but nonetheless finished a pleasing 6th to qualify for Herts Schools - she will be aiming to score at least 2 places higher in the Herts team at the ESAA Champs next month. Dan Abrey had been targeting this race with the aim of going to his first English Schools Champs and he duly obliged with 5th in the Inter Boys race - well done Dan, and now for some hard training!?
Meanwhile in the North West London League Bethany Carter easily won the U15 Girls race with a determined effort on a very wet course at Copthall.
Meanwhile, Sophie Proffitt tackled her first BUCS Cross Country Champs in Stirling , Scotland and was rewared with a very pleasing 58th place from over 250 finishers in the Womens' race. Matt Sullivan placed 38th in the B Race for Loughborough.
Last Wednesday Michael Alan-Dan ran 9th fastest time in the King Henry 8th School Relays while Luke Ames-Blackaby gave his school a great start with 16th fastest time of the day.
Ryan takes the London Schools by storm with Senior Boys Bronze medal!
Congratulations to Ryan Stephenson who is the first Humbug to qualify for the ESAA Championships as he finished in Bronze medal position in the Senior Boys race at the London Schools Championships held at Parly Hill today. While Liam White (Card Vaughan/Hercules Wimbledon) forged ahead to win by 50secs Ryan concentrated on gaining a top 6 qualifying position - lying second after the second of 3 laps he ran within himself to finish 3rd with a confident display of controlled running.
Alice ----- you are also in the London team -----
Alice ----- you are also in the London team -----
TRAINING THIS WEEK: w/c MONDAY 1.2.10 .... building a bit more again.
Training this week: DON'T FORGET WE ARE GOING WEEK TO WEEK NOW........
Monday 1st Feb: 25 mins steady/recovery all groups
Tuesday 2nd Feb at 7pm on grass (long spikes please): All groups warm-up 18 minutes easy + Strides + Drills in flats.
Group 1: 3 x 3mins @ 10k pace of 31 mins + 1 x 6 mins @ 5k pace of 15m15secs + 4 x 2 mins @ 10k pace 30 mins
Group 2: 3 x 2mins @ 10k pace of 38 mins + 1 x 4 mins @5k pace of 18 mins + 3 x 2 mins @ 10k pace 36 mins
All warm down with 12 strides and 10 mins easy again.
Wednesday 3rd Feb: For those not doing London Schools Champs 45 - 80 mins below 155 bpm
Thursday 4th Feb at 7pm: 12 - 18 x 400m in 68 - 82 secs (I'll sort this one out!) off 65 secs active - heh! Take your time please and stay on the clock
Friday 5th Feb: REST
Saturday 6th Feb at 10am except those doing North West London League at Copthall in pm: Sunnyfields - 6 x figure of 8 off 90secs jog + 4 - 6 x 60 secs hill sensible (all on grass) followed by strides and 15 mins easy recover ie to Mx Uni down Greyhound Hill to A41 - up A1 towards Quik Fit and over the bridge into complex.
Sunday 6th Feb: Sensible long run please 50 - 80 mins either from home or with group from Copthall - need to use this as a recovery run.
Monday 1st Feb: 25 mins steady/recovery all groups
Tuesday 2nd Feb at 7pm on grass (long spikes please): All groups warm-up 18 minutes easy + Strides + Drills in flats.
Group 1: 3 x 3mins @ 10k pace of 31 mins + 1 x 6 mins @ 5k pace of 15m15secs + 4 x 2 mins @ 10k pace 30 mins
Group 2: 3 x 2mins @ 10k pace of 38 mins + 1 x 4 mins @5k pace of 18 mins + 3 x 2 mins @ 10k pace 36 mins
All warm down with 12 strides and 10 mins easy again.
Wednesday 3rd Feb: For those not doing London Schools Champs 45 - 80 mins below 155 bpm
Thursday 4th Feb at 7pm: 12 - 18 x 400m in 68 - 82 secs (I'll sort this one out!) off 65 secs active - heh! Take your time please and stay on the clock
Friday 5th Feb: REST
Saturday 6th Feb at 10am except those doing North West London League at Copthall in pm: Sunnyfields - 6 x figure of 8 off 90secs jog + 4 - 6 x 60 secs hill sensible (all on grass) followed by strides and 15 mins easy recover ie to Mx Uni down Greyhound Hill to A41 - up A1 towards Quik Fit and over the bridge into complex.
Sunday 6th Feb: Sensible long run please 50 - 80 mins either from home or with group from Copthall - need to use this as a recovery run.
Lots to admire in the Southerns as
Goodman 1st, McLaughlin 2nd and Connor 4th produce the goods!
U15 Boys grab GOLDS - U20 Women grab SILVERS - U17 Girls and Boys both grab BRONZES
Where is everybody?
Richard Goodman moved back down to his own age group and won Southern U17 Cross Country by over 40 seconds in majestic fashion to inspire the other young Humbugs. It's not always easy to carry the mantle of outstanding favourite but a quietly confident Richard was out on his own within 4 minutes as an early push decimated the field and he was on his own steady run for the tape while a talented group chased in vain as he relentlessly widen the gap to be the only athlete in the last field as he crossed the line. Tadgh Grant paid the penalty of going out very fast as he faded to 37th in uncharacteristic but undrestandable disappointment. After running so well in both Cardiff and holding Joshua Grace to 10 secs it must have been a real shock to give away 2 minutes this time out!? Leeds will be different - he will expect to catch our own 10th placer 'no chip' Frankie Bailey when we go up north for the next big one! well done Frank - get organised next time please. Jack Perry-Williams had yet another solid race, finishing 51st with a very strong finish as he passed some of his old Met League rivals in spirited fashion - by the time we visit Roundhay Park he will be at least 20 secs faster. Ryan Stephenson was his usual dependable self and his higher mileage regime is beginning to pay off as he passed four or five Met League faithfulls in the last 1k to cross the line in a very pleasing 70th to close our BRONZE MEDAL TEAM. Dan Abrey had an absolute nightmare run - having easily held onto NS, RG and TG in our last series of 1k's last Tuesday it was a shocked to see him struggle in 127th. The experience will make him stronger and more determined to get into the Herts Inters team at their champs next weekend.
The day had started with the expected close battle for the U15 title - Matt McLaughlin, James McMurray of St Albans AC (who Matt convincingly beat James in the last Chiltern League race) and Ben West-Henry from Weymouth battled it out for much of the race before Matt made his effort with about 1k to go but while he enjoyed a 5 metres lead for some time McMurray gained a well deserved victory. Still this run must be out into perspective ....... 101st in last years ESAA U15s and 71st in the Nationals represents a huge improvement and a well deserved SILVER MEDAL. Luke Ames-Blackaby was a gutsy 15th, never quite on the leading pace but can be very pleased as 10 secs faster would have put him 6th! With Mike Callegari (35th) and Chandi Udewawala (28th) the Humbugs won GOLD MEDAL TEAM honours and continue their inexerable quest to win every UK title this season just the Nationals to go lads but we will need and expect an improvement in your training over the next month. More slow mileage for the latter two and learn to taper down in the 5 days before a big race.
Tommy Bryant is still out following operations and Niall Fleming was badly missed as he fell ill on Friday morning with what seems to have been a very debillitating bout of food poisoning - he lost 3lbs in weight overnight and sensibly opted out but, demonstrating the huge spirit in our squad, still came to support the rest of the squad. I reckon these two were worth at least 40 team points which would have brought us up to bronze or even silver team. Sagie Benaim battled hard to 39th as he chased Jake Shelley (26th) while Matt Sullivan (47th), despite his promising track sessions up in Loughborough found his least favourite surface a very tall order. All three of these lads are looking to run fast times on the track this summer as well as studying hard on demanding courses at top Unis. Be patient, it will come - cannot wait until we can all train together for 4/5 weeks around Easter - there's some awesome times in the offing(!?).
Beth Carter was 95th in the U15 Girls race - big step up for her as she is a bottom year runner and a top half finish was what I was looking for so well done!.
I insisted last week that Sophie Connor was ready for a big breakthrough and did she prove me correct!!! Wow! 4th place was incredible and with only a couple of top ranking Southern girls not showing this was a fantastic performance. While Emelia Gorecka was emulating RG with another 40sec victory Sophie mixed it with the likes of Peel, Hawtin and Haynes leaving the talented Courtney, Wallbank and Swords in her wake with a super performance on her least liked surface. Only the strong survive at Parly Hill? With Vicky Walker, Ciara Stewart and Yat Wig Smart they bagged BRONZE MEDAL TEAM while our new squadie Kate Barber placed 39th with a minor breakthrough and a gutzy effort - I predict a good track season from this young lady as she gets to grip with our style of training.
Our U20 Ladies grabbed SILVER MEDAL TEAM - simply goes to show that as our squad grows and, above all, keeps running while other clubs suffer drop-outs at this age group team medals are there for the taking! Sophie Proffitt was 16th - a good run considering her difficulties with training consistency at the moment so I was pleased for her.
After 3 weeks of 'swish-swish' in the Alps I had no idea how Sarah Partridge would run but she showed her strength in the Senior Womens' race by finishing 43rd having over cooked it over the first third of the race and mixing it with the top twenty before fading away at the beginning of the second lap and then enjoying a resurgence over the final 1k. You will be flying come the National as this was simply a case of lost leg speed following all that skiing.
BUT THERE WAS A BIG BONUS IN THE FINAL RECKONING AS THE SHAFTESBURY FEMALES WERE AWARDED THE TROPHY FOR THE BEST CUMULATIVE TOTAL AS FEW CLUBS MANAGED TO FIELD TEAMS IN EVERY AGE GROUP - WELL DONE LADIES!!
Good to see triathletes Dan Lewis and Kev Walden out in the Mens race - results are still not online so will report back tomorrow. Mike Potticary has his first indifferent run of the year - 534th was a bummer for you but reflect and we will sort things out.
Meanwhile Alice Keane is enjoying a week away with the National Triathlon Squads - oops .... missed a medal there Alice but I know you will have been working very hard with the triathlete's scary training schedules!? Hope the ankle is standing up to things?
Richard Goodman moved back down to his own age group and won Southern U17 Cross Country by over 40 seconds in majestic fashion to inspire the other young Humbugs. It's not always easy to carry the mantle of outstanding favourite but a quietly confident Richard was out on his own within 4 minutes as an early push decimated the field and he was on his own steady run for the tape while a talented group chased in vain as he relentlessly widen the gap to be the only athlete in the last field as he crossed the line. Tadgh Grant paid the penalty of going out very fast as he faded to 37th in uncharacteristic but undrestandable disappointment. After running so well in both Cardiff and holding Joshua Grace to 10 secs it must have been a real shock to give away 2 minutes this time out!? Leeds will be different - he will expect to catch our own 10th placer 'no chip' Frankie Bailey when we go up north for the next big one! well done Frank - get organised next time please. Jack Perry-Williams had yet another solid race, finishing 51st with a very strong finish as he passed some of his old Met League rivals in spirited fashion - by the time we visit Roundhay Park he will be at least 20 secs faster. Ryan Stephenson was his usual dependable self and his higher mileage regime is beginning to pay off as he passed four or five Met League faithfulls in the last 1k to cross the line in a very pleasing 70th to close our BRONZE MEDAL TEAM. Dan Abrey had an absolute nightmare run - having easily held onto NS, RG and TG in our last series of 1k's last Tuesday it was a shocked to see him struggle in 127th. The experience will make him stronger and more determined to get into the Herts Inters team at their champs next weekend.
The day had started with the expected close battle for the U15 title - Matt McLaughlin, James McMurray of St Albans AC (who Matt convincingly beat James in the last Chiltern League race) and Ben West-Henry from Weymouth battled it out for much of the race before Matt made his effort with about 1k to go but while he enjoyed a 5 metres lead for some time McMurray gained a well deserved victory. Still this run must be out into perspective ....... 101st in last years ESAA U15s and 71st in the Nationals represents a huge improvement and a well deserved SILVER MEDAL. Luke Ames-Blackaby was a gutsy 15th, never quite on the leading pace but can be very pleased as 10 secs faster would have put him 6th! With Mike Callegari (35th) and Chandi Udewawala (28th) the Humbugs won GOLD MEDAL TEAM honours and continue their inexerable quest to win every UK title this season just the Nationals to go lads but we will need and expect an improvement in your training over the next month. More slow mileage for the latter two and learn to taper down in the 5 days before a big race.
Tommy Bryant is still out following operations and Niall Fleming was badly missed as he fell ill on Friday morning with what seems to have been a very debillitating bout of food poisoning - he lost 3lbs in weight overnight and sensibly opted out but, demonstrating the huge spirit in our squad, still came to support the rest of the squad. I reckon these two were worth at least 40 team points which would have brought us up to bronze or even silver team. Sagie Benaim battled hard to 39th as he chased Jake Shelley (26th) while Matt Sullivan (47th), despite his promising track sessions up in Loughborough found his least favourite surface a very tall order. All three of these lads are looking to run fast times on the track this summer as well as studying hard on demanding courses at top Unis. Be patient, it will come - cannot wait until we can all train together for 4/5 weeks around Easter - there's some awesome times in the offing(!?).
Beth Carter was 95th in the U15 Girls race - big step up for her as she is a bottom year runner and a top half finish was what I was looking for so well done!.
I insisted last week that Sophie Connor was ready for a big breakthrough and did she prove me correct!!! Wow! 4th place was incredible and with only a couple of top ranking Southern girls not showing this was a fantastic performance. While Emelia Gorecka was emulating RG with another 40sec victory Sophie mixed it with the likes of Peel, Hawtin and Haynes leaving the talented Courtney, Wallbank and Swords in her wake with a super performance on her least liked surface. Only the strong survive at Parly Hill? With Vicky Walker, Ciara Stewart and Yat Wig Smart they bagged BRONZE MEDAL TEAM while our new squadie Kate Barber placed 39th with a minor breakthrough and a gutzy effort - I predict a good track season from this young lady as she gets to grip with our style of training.
Our U20 Ladies grabbed SILVER MEDAL TEAM - simply goes to show that as our squad grows and, above all, keeps running while other clubs suffer drop-outs at this age group team medals are there for the taking! Sophie Proffitt was 16th - a good run considering her difficulties with training consistency at the moment so I was pleased for her.
After 3 weeks of 'swish-swish' in the Alps I had no idea how Sarah Partridge would run but she showed her strength in the Senior Womens' race by finishing 43rd having over cooked it over the first third of the race and mixing it with the top twenty before fading away at the beginning of the second lap and then enjoying a resurgence over the final 1k. You will be flying come the National as this was simply a case of lost leg speed following all that skiing.
BUT THERE WAS A BIG BONUS IN THE FINAL RECKONING AS THE SHAFTESBURY FEMALES WERE AWARDED THE TROPHY FOR THE BEST CUMULATIVE TOTAL AS FEW CLUBS MANAGED TO FIELD TEAMS IN EVERY AGE GROUP - WELL DONE LADIES!!
Good to see triathletes Dan Lewis and Kev Walden out in the Mens race - results are still not online so will report back tomorrow. Mike Potticary has his first indifferent run of the year - 534th was a bummer for you but reflect and we will sort things out.
Meanwhile Alice Keane is enjoying a week away with the National Triathlon Squads - oops .... missed a medal there Alice but I know you will have been working very hard with the triathlete's scary training schedules!? Hope the ankle is standing up to things?
Southern Champs: Saturday 30th January - Parly Hill
First of the important ones!!??
Failure to return your Chip will entail a penalty charge of £7.00 per Chip which the club will expect athletes to pay for.
YOUR TEAM MANAGERS WILL BE BASED AT THE BANDSTAND BETWEEN THE CAFE & THE ATHLETICS TRACK
11.00am - Under 15 Boys race of 4,500m. The team race is four-to-score (5/9/10/23/34/45/67/145/200) for 67
11.25am - Under 13 Girls race of 3,000m. The team race is four-to-score.
11.40am - Under 13 Boys race of 3,000m. The team race is four-to-score
11.55am - Under 15 Girls race of 4,000m. The team race is four-to-score.
12.25pm - Under 17 Men’s race of 6,000m. The team race is four-to-score (1/8/11/45/47/49) for 65
12.40pm - Under 17 (8/14/56/79) & Under 20 Women’s race of 5,000m. The team race are both four-to-score and each age-group scores separately.
1.15pm - Under 20 Men’s race of 8,000m. The team race is four-to-score. (16/23/26/32/45) for 97
1.50pm - Women’s race of 8,000m. The team race is four-to-score 2.50pm - Men’s race of 15,000m. The team race is six-to-score, with a trophy for the first Middlesex team to finish twelve runners. Only those entered may run.
Travel directions: Parking is very restricted in the roads near the venue, with many residents parking schemes.
Aim to arrive as early as possible and no later than 1 hour before your event start time.
WW will be at the Bandstand by 9:30am at latest - U15s to meet at 10:45am to walk the course
BRING PLENTY OF WARM CLOTHING - 15mm or 18mm spikes are recommended
YOUR TEAM MANAGERS WILL BE BASED AT THE BANDSTAND BETWEEN THE CAFE & THE ATHLETICS TRACK
11.00am - Under 15 Boys race of 4,500m. The team race is four-to-score (5/9/10/23/34/45/67/145/200) for 67
11.25am - Under 13 Girls race of 3,000m. The team race is four-to-score.
11.40am - Under 13 Boys race of 3,000m. The team race is four-to-score
11.55am - Under 15 Girls race of 4,000m. The team race is four-to-score.
12.25pm - Under 17 Men’s race of 6,000m. The team race is four-to-score (1/8/11/45/47/49) for 65
12.40pm - Under 17 (8/14/56/79) & Under 20 Women’s race of 5,000m. The team race are both four-to-score and each age-group scores separately.
1.15pm - Under 20 Men’s race of 8,000m. The team race is four-to-score. (16/23/26/32/45) for 97
1.50pm - Women’s race of 8,000m. The team race is four-to-score 2.50pm - Men’s race of 15,000m. The team race is six-to-score, with a trophy for the first Middlesex team to finish twelve runners. Only those entered may run.
Travel directions: Parking is very restricted in the roads near the venue, with many residents parking schemes.
Aim to arrive as early as possible and no later than 1 hour before your event start time.
WW will be at the Bandstand by 9:30am at latest - U15s to meet at 10:45am to walk the course
BRING PLENTY OF WARM CLOTHING - 15mm or 18mm spikes are recommended
Plenty of action last weekend - and some pleasing results
One thing to remember ....... we have lost some races to the snowy weather so we must be patient and not expect to taper down for races at the moment - I'm not surprised that a couple of you felt heavy. I know one or two folk were slightly disappointed with your runs last weekend but we do not start the taper for the Southerns until wednesday this coming week. SEE EVERYBODY ON TUESDAY PLEASE
And what of results: Tadgh and Luke took their expected Middlesex titles at U17 and U15 age groups respectively - both with a controlled run and a big kick at the end so plenty left for Parliament Hill next week. Nice to see Chandi U giving Luke a good test. Alice was 3rd in the U20 Womens race - she will look forward to her National Triathlon Training this coming week. Jack P-W and Ryan S had their best results of the season finishing 4th and 7th respectively in the Mx U17s - well done lads, coming good at just the right time to support RG, TG and FB at the Southerns.
Interestingly Jonny Hay got the better of Richard G in a sprint finish while representing England U20s in Spain. A once in a lifetime mutli-terrain course including mud, gravel, lots of hills and a lap of a synthetic track on each cicuit!? Well done Richard - hopefully it will be a slightly different pace on what I expect to be a very heavy Hampstead Heath next Saturday. No complacency now; those U17s will be gunning for you and you only have two races to look forward to in February so time to get back to proper preparation for the National and Inter Counties.
It's the Barnet Schools Champs on Tuesday 26th January pm - first race at 2pm with full details on the SBH website under 'Barnet schools'.
And what of results: Tadgh and Luke took their expected Middlesex titles at U17 and U15 age groups respectively - both with a controlled run and a big kick at the end so plenty left for Parliament Hill next week. Nice to see Chandi U giving Luke a good test. Alice was 3rd in the U20 Womens race - she will look forward to her National Triathlon Training this coming week. Jack P-W and Ryan S had their best results of the season finishing 4th and 7th respectively in the Mx U17s - well done lads, coming good at just the right time to support RG, TG and FB at the Southerns.
Interestingly Jonny Hay got the better of Richard G in a sprint finish while representing England U20s in Spain. A once in a lifetime mutli-terrain course including mud, gravel, lots of hills and a lap of a synthetic track on each cicuit!? Well done Richard - hopefully it will be a slightly different pace on what I expect to be a very heavy Hampstead Heath next Saturday. No complacency now; those U17s will be gunning for you and you only have two races to look forward to in February so time to get back to proper preparation for the National and Inter Counties.
It's the Barnet Schools Champs on Tuesday 26th January pm - first race at 2pm with full details on the SBH website under 'Barnet schools'.
Update on training this week:
greater appreciation & understanding evident - well done!
Tuesday 19.1.10 Great turnout again this week and what a great effort by everyone. 3 x 6 minutes for the top lads was done at perfect pace - I was very impressed with the distances covered by everyone in the first group. 3 x 4 minutes for group 2 revealed how much some of you have progressed since Christmas. Jack, Ryan and Dan improved impressively and got faster through the reps while Sophie was right up there and has a brilliant race in her at the moment.
Katie B. showed that she is potentially an exciting athlete and now she is gaining the confidence to tackle the bigger and faster workloads I believe we may have unearthed another ESAA finalist for next summer!
Absolutely nobody failed to deliever during the ascending length/time speed reps at the end - very encouraging.
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Wednesday: Recovery run of up to 50 minutes no more - use a heart monitor if you like and don't go over 142 bpm please
Thursday: Group 1: 3 sets of 3 x 400m at 66 - 72 pace off 2 minutes active with 3 minutes jogging between sets. Group 2: 4 sets of 600m + 300m Group 3: 4 sets of 500m + 200m
Friday: REST for everyone
Saturday: Middlesex AAA Champs at Ruislip or Trent Park or 50 minutes quite strong (up to 160bpm) from home.
Sunday: Meet stadium at 11am for hills in Sunnyfields or Arrendean (will confirm on Thursday evening). GOOD LUCK in Spain!!
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Katie B. showed that she is potentially an exciting athlete and now she is gaining the confidence to tackle the bigger and faster workloads I believe we may have unearthed another ESAA finalist for next summer!
Absolutely nobody failed to deliever during the ascending length/time speed reps at the end - very encouraging.
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Wednesday: Recovery run of up to 50 minutes no more - use a heart monitor if you like and don't go over 142 bpm please
Thursday: Group 1: 3 sets of 3 x 400m at 66 - 72 pace off 2 minutes active with 3 minutes jogging between sets. Group 2: 4 sets of 600m + 300m Group 3: 4 sets of 500m + 200m
Friday: REST for everyone
Saturday: Middlesex AAA Champs at Ruislip or Trent Park or 50 minutes quite strong (up to 160bpm) from home.
Sunday: Meet stadium at 11am for hills in Sunnyfields or Arrendean (will confirm on Thursday evening). GOOD LUCK in Spain!!
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Ella Waldman reports back from the Dominican Republic: 16.1.10
¡Hola! Greetings from the Dominican Republic!
Lots of people have asked if I'm going to send out updates on what I'm doing out here, so I've decided that I'll send out a mass e-mail every few weeks/month-ish) to let you know how I'm getting on out here in the land of rum n coca cola...
Luckily the earthquake in Haiti hasn´t really affected us at all, apart from in an emotional way I suppose; the situation next door looks horrific and it´s strange being so near something so tragic without being able to do much to help. We´re putting together a food and water package to send over next week. The Dom Rep is pretty developed in many ways and has much more control over building rights so the structures are generally much stronger - we´re also pretty far from the epicentre so it just felt like a small one here and I didn´t realise the magnitude of the whole thing until I saw the news the following day.
We arrived at the project last Thursday after a snow induced stress filled journey and a night in the capital. On arrival in Santiago we had our first experience of 'Carribean time'; waiting in the boiling sun for an hour and a half in the city´s loud and dusty bus station, I felt a million miles from the icy roads of the home counties, and even further away when I realised that we didn't have a name, address or contact number to call. Bentodina, who´s adopted the role our Dominican mama, picked us up and to took us to 'Accion Callejera-Fundacion Educativa Inc.', the programme that she runs on which we're volunteering, which provides an informal learning environment for children who work as shoe-shiners on the streets of the city. The centre is pretty well resourced with really friendly staff and volunteers who run different activities such as arts and crafts, reading/writing/maths lessons, games and even capoeira! I've enjoyed helping with the art, making mobiles out of painted pieces of plastic bottle, and decorating the boxes in which they keep their shoe shining things with bright paint. It's completely non-compulsory and so the number of children fluctuates, but the kids who come here are usually those who have had contact with Accion Callejera's outreach ('prevencion') projects and are deemed 'structured' enough to come and learn and play together in the centre. The children come from the outer barrios where some live with parents; many of the Haitians children have been sent over here by their families to work and live with other Haitian kids in flats. A lot of the focus here is on behaving well without being told what to do, and some of them are well behaved but many are really engergetic with pretty short attention spans and are very, very cheeky. One of them painted over the face of my watch the other day when I wasn't looking.
For the last week we've just been helping with the activities and becoming more confident with speaking Spanish and working with the kids, but on Monday Charli and I are going to start teaching English classes to some of the older boys in the afternoons and then coordinate an adult class as many of the employees have expressed an interest in learning English.
I´ve been running, of course, and met a guy in the university running track (a dirt and grass track that nevertheless serves its purpose) who told me I´d be able to train with the club there. So I went down and spoke to the coach and am now officially the little white girl on the team of the big strong Dominican boys! Apparently there are some girls who come but I´ve yet too see any... The coach is really nice, but none of them speak any English so it´s very good for my Spanish. And also for my heat resistence - it´s winter here so everone´s complaining of the cold, and it has rained a lot, but I´m sweating like a P.I.G most of the time so I´m a little apprehensive about summer here...!
Well, there´s loads more to say of course, being in a new place seems to stretch time in strange ways, but I´ll stop my waffling here. I´m excited about being more confident in my Spanish speaking so that I can be of more use to the centre, as language is the main barrier at the moment, especially given that the Spanish here isn´t exactly spanish; feeling a little more comfortable with the culture; and of course learning to dance merengue and salsa... I´v also decided that I´m going to learn the cheesy Dominican pop-Christian songs that they sing at Sunday service (which takes place in Bento´s Kitchen with a CD player) so that I can sing along with as much gusto as they do!!!
Lots of love to everyone, let me know how you are.
Besitos y un abrazo,
Ella xxxxxx
Phone: 8299360778
Adress:
Accion Callejera-Fundacion Educativa Inc
Calle Del Sol No. 131
Santiago de los Caballeros
Republica Dominicana
Lots of people have asked if I'm going to send out updates on what I'm doing out here, so I've decided that I'll send out a mass e-mail every few weeks/month-ish) to let you know how I'm getting on out here in the land of rum n coca cola...
Luckily the earthquake in Haiti hasn´t really affected us at all, apart from in an emotional way I suppose; the situation next door looks horrific and it´s strange being so near something so tragic without being able to do much to help. We´re putting together a food and water package to send over next week. The Dom Rep is pretty developed in many ways and has much more control over building rights so the structures are generally much stronger - we´re also pretty far from the epicentre so it just felt like a small one here and I didn´t realise the magnitude of the whole thing until I saw the news the following day.
We arrived at the project last Thursday after a snow induced stress filled journey and a night in the capital. On arrival in Santiago we had our first experience of 'Carribean time'; waiting in the boiling sun for an hour and a half in the city´s loud and dusty bus station, I felt a million miles from the icy roads of the home counties, and even further away when I realised that we didn't have a name, address or contact number to call. Bentodina, who´s adopted the role our Dominican mama, picked us up and to took us to 'Accion Callejera-Fundacion Educativa Inc.', the programme that she runs on which we're volunteering, which provides an informal learning environment for children who work as shoe-shiners on the streets of the city. The centre is pretty well resourced with really friendly staff and volunteers who run different activities such as arts and crafts, reading/writing/maths lessons, games and even capoeira! I've enjoyed helping with the art, making mobiles out of painted pieces of plastic bottle, and decorating the boxes in which they keep their shoe shining things with bright paint. It's completely non-compulsory and so the number of children fluctuates, but the kids who come here are usually those who have had contact with Accion Callejera's outreach ('prevencion') projects and are deemed 'structured' enough to come and learn and play together in the centre. The children come from the outer barrios where some live with parents; many of the Haitians children have been sent over here by their families to work and live with other Haitian kids in flats. A lot of the focus here is on behaving well without being told what to do, and some of them are well behaved but many are really engergetic with pretty short attention spans and are very, very cheeky. One of them painted over the face of my watch the other day when I wasn't looking.
For the last week we've just been helping with the activities and becoming more confident with speaking Spanish and working with the kids, but on Monday Charli and I are going to start teaching English classes to some of the older boys in the afternoons and then coordinate an adult class as many of the employees have expressed an interest in learning English.
I´ve been running, of course, and met a guy in the university running track (a dirt and grass track that nevertheless serves its purpose) who told me I´d be able to train with the club there. So I went down and spoke to the coach and am now officially the little white girl on the team of the big strong Dominican boys! Apparently there are some girls who come but I´ve yet too see any... The coach is really nice, but none of them speak any English so it´s very good for my Spanish. And also for my heat resistence - it´s winter here so everone´s complaining of the cold, and it has rained a lot, but I´m sweating like a P.I.G most of the time so I´m a little apprehensive about summer here...!
Well, there´s loads more to say of course, being in a new place seems to stretch time in strange ways, but I´ll stop my waffling here. I´m excited about being more confident in my Spanish speaking so that I can be of more use to the centre, as language is the main barrier at the moment, especially given that the Spanish here isn´t exactly spanish; feeling a little more comfortable with the culture; and of course learning to dance merengue and salsa... I´v also decided that I´m going to learn the cheesy Dominican pop-Christian songs that they sing at Sunday service (which takes place in Bento´s Kitchen with a CD player) so that I can sing along with as much gusto as they do!!!
Lots of love to everyone, let me know how you are.
Besitos y un abrazo,
Ella xxxxxx
Phone: 8299360778
Adress:
Accion Callejera-Fundacion Educativa Inc
Calle Del Sol No. 131
Santiago de los Caballeros
Republica Dominicana
Results last weekend - promising performances
Matt McLaughlin started the new decade with an impressive run in the Chiltern League at the brilliant Shuttleworth College course which was a fair test for all runners - a nice fast opening kilometre, a testing long hill and some undulating parkland in the second half of each lap. It's unusual for the boys to tackle the Chiltern League but the standard was surprisingly high and Matt will have been deservedly pleased to have beaten the Southern Inter Counties champion by also 30secs - BUT we must not be complacent as many of the U15 boys did not look as though they were as fit as before Christmas.
Dan Abrey was our only other runner finishing 20th in the U17 race - a pleasing result considering his training has been somewhat curtailed over the past month.
Click here for full results: http://www.chilternccl.co.uk/cl2009M4.htm
Dan Abrey was our only other runner finishing 20th in the U17 race - a pleasing result considering his training has been somewhat curtailed over the past month.
Click here for full results: http://www.chilternccl.co.uk/cl2009M4.htm
McCain UK Cross Challenge - Cardiff
Given that almost no races have been held in the South for almost 3 weeks the turnout for the Welsh Leg of the McCain UK Cross Challenge was very poor indeed and numbers would have looked very thin indeed but for the host of school based runners who were representing the counties inthe Junior races. However, the sharp end of every race had some real quality.
Inevitably, European U20 5th placer Richard Goodman was our best bet for honours and how he went about it. Needing to race to provide his coach with a marker for the challenge of representing England in Elgoibar in northern Spain next weekend he proceeded to wear down a field containing 4th placed European Junior 5k Dewi Griffiths who doggedly hung on to the 'stanmore stallion' until well into the final lap, GB international Jonathan Hay and Tom Curr who had run him so close in 2009 ESAA Champs and beaten him in the SIAB in WW's homeland. RG look to be running well within himself as he eased away for a well deserved 11 second victory. Training partner Niall Fleming will have been pleased with his 11th place and a particularly good last 800 metres.
Tadgh Grant has been training well and had a great scrap with Charlie Grice before just losing out and having to be satisfied with the bronze medal behind Grice and runaway leader Ross Matheson who made the long journey south from Scotland. This was a significant breakthrough for Tadgh and he will relish the challenge of the Southerns in two weeks time. Full results here:- http://www.uka.org.uk/media/news/january-2010/17-01-10-cardiff-xc/
Inevitably, European U20 5th placer Richard Goodman was our best bet for honours and how he went about it. Needing to race to provide his coach with a marker for the challenge of representing England in Elgoibar in northern Spain next weekend he proceeded to wear down a field containing 4th placed European Junior 5k Dewi Griffiths who doggedly hung on to the 'stanmore stallion' until well into the final lap, GB international Jonathan Hay and Tom Curr who had run him so close in 2009 ESAA Champs and beaten him in the SIAB in WW's homeland. RG look to be running well within himself as he eased away for a well deserved 11 second victory. Training partner Niall Fleming will have been pleased with his 11th place and a particularly good last 800 metres.
Tadgh Grant has been training well and had a great scrap with Charlie Grice before just losing out and having to be satisfied with the bronze medal behind Grice and runaway leader Ross Matheson who made the long journey south from Scotland. This was a significant breakthrough for Tadgh and he will relish the challenge of the Southerns in two weeks time. Full results here:- http://www.uka.org.uk/media/news/january-2010/17-01-10-cardiff-xc/
Stop Press: Thursday evening 14.1.10
Met League OFF
Chiltern League ON AT THE MOMENT ........ final decision on Friday late morning - check here and Bedford and County AC website.
Cardiff McCain Cross Challenge ON - Transport as follows: New Barnet 6:45am Stanmore 7am
UPDATE ON TOMMY B. ......... Tommy Bryant had another operation on his jaw this morning following multi fractures due to assault on New Years eve. He will also need extensive dental work. SO ..... not a nice situation to experience and all as the result of two mindless idiots attacking without reason!
Chiltern League ON AT THE MOMENT ........ final decision on Friday late morning - check here and Bedford and County AC website.
Cardiff McCain Cross Challenge ON - Transport as follows: New Barnet 6:45am Stanmore 7am
UPDATE ON TOMMY B. ......... Tommy Bryant had another operation on his jaw this morning following multi fractures due to assault on New Years eve. He will also need extensive dental work. SO ..... not a nice situation to experience and all as the result of two mindless idiots attacking without reason!
Racing this coming weekend ..... something has got to be on surely?
Met League OFF
Chiltern League ON AT THE MOMENT ........ final decision on Friday late morning - check here and Bedford and County AC website.
Cardiff McCain Cross Challenge ON - Transport as follows: New Barnet 6:45am Stanmore 7am
UPDATE ON TOMMY B. ......... Tommy Bryant had another operation on his jaw this morning following multi fractures due to assault on New Years eve. He will also need extensive dental work. SO ..... not a nice situation to experience and all as the result of two mindless idiots attacking without reason!
Chiltern League ON AT THE MOMENT ........ final decision on Friday late morning - check here and Bedford and County AC website.
Cardiff McCain Cross Challenge ON - Transport as follows: New Barnet 6:45am Stanmore 7am
UPDATE ON TOMMY B. ......... Tommy Bryant had another operation on his jaw this morning following multi fractures due to assault on New Years eve. He will also need extensive dental work. SO ..... not a nice situation to experience and all as the result of two mindless idiots attacking without reason!
Great training on Saturday morning AND yet again last night on the snowy 90secs hills - most impressed with everyone! The deep snow certainly made the sessions a real challenge (?).
NEXT SESSION: Tuesday 12th January
- meet at Copthall at 6:50pm ...... This will be a hills sesson in Sunnyfields on the grass hill next to our usual path hill - it's about a 90 secs effort each time!
Just to let everyone know ....... Tommy Bryant is making slow but sure progress though some time away from getting back to training. He's now back home - I'll have further news by Tuesday - I'm sure he would appreciate a text.
Races coming up to focus on:
Saturday 16th January - Met League at Stevenage + Chiltern League at Shuttleworth - (see SBH website for details)
Sunday 17th January - McCain Cross Challenge in Cardiff
Saturday 23rd January - Re-organised Middlesex AAA Champs (still at Ruislip at the moment); arrangements are exactly the same as previously advertised.
Tuesday 26th January - Barnet Schools Champs at Copthall Stadium
Saturday 30th January - Southern Champs at Parliament Hill Fields
Wednesday 3rd February - London Schools Champs at Parliament Hill Fields
Saturday 6th February - North West London XC League at Copthall Stadium
Thursday 11th February - Middlesex Schools Champs at Harrow School
ELLA WALDMAN JOINS THE 'DARK BLUES'
Congratulations to Ella Waldman on gaining a place from October 2010 at Oxford University. She will be aiming to emulate Jake Shelley and win a 'Blue' in the Varsity match next December.
TAKE MY ADVICE - Eat and drink like a champion!
What could be better ....... ? A UKA endorsed Nutritian booklet which reads well and is very helpful - read it before Christmas
http://coaching.uka.org.uk/assets/uploads/files/UKA_Eat_and_Drink_Like_A_Champion.pdf
http://coaching.uka.org.uk/assets/uploads/files/UKA_Eat_and_Drink_Like_A_Champion.pdf
Rich Goodman hits Team GOLD in European Cross Country Champs.
Brilliant effort by Richard Goodman in Dublin! Never out of the top 6 runners in the European U20 XC Champs he finished a well deserved 5th and was third GB scorer behind Nick Goolab (Belgrave) 2nd and James Wilkinson (Leeds City) 3rd. The youngest in the field and only 9 seconds off a medal position this was a great experience for RG and will serve him well in the future.
GB romped to Team Gold with 2/3/5/14th
He will now have a short rest followed by two weeks training in Spain over Christmas before returning to the Challenge of U17 domestic titles and selection for the U20 GB team contesting the World XC Champs next March.
GB romped to Team Gold with 2/3/5/14th
He will now have a short rest followed by two weeks training in Spain over Christmas before returning to the Challenge of U17 domestic titles and selection for the U20 GB team contesting the World XC Champs next March.
Lots of well deserved Medals for WWA Squad at the North of Thames Champs!
While training partner Richartd Goodman was picking up a European medal the rest of the squad showed their strength in depth with some impressive performances in the North of Thames Champs held at Fryent Park, Kingsbury.
Sarah Partridge won the Senior Ladies race - her first at Senior level - well done Sarah!
Tadgh Grant (seen left) won at U17 level holding off both the U17 and U20 fields with a disciplined effort - he will be looking for some fresh scalps after Christmas. Reliable reports suggest that Luke Ames-Blackaby (and team mate Mike Callagari) were way in front in the U15 Boys race before being caught on the line by a Hillingdon athlete as they performed an inexplicably tactical 'gaff'. A lesson learned here I HOPE!? There was some consolation in an impressive winning margin for the team who held off Hillingdon.
At Under 20 Womens level Ella Waldman won with Alice Keane 2nd - well done ladies. Ella followed this up with a sub 90 minute half marathon at Bedford the next day (she's packing in the races before leaving for the Dominican Republic in early January).
There were good runs by Dan Abrey and Ryan Stephenson while Jack Perry-Williams is still struggling from the after effects of a serious cold infection but still helped his team to Silver team medals.
Meanwhile at Lee Valley Matt McLaughlin tried out an indoor 800m and will be pleased with 2m02 off no speed work.
Sarah Partridge won the Senior Ladies race - her first at Senior level - well done Sarah!
Tadgh Grant (seen left) won at U17 level holding off both the U17 and U20 fields with a disciplined effort - he will be looking for some fresh scalps after Christmas. Reliable reports suggest that Luke Ames-Blackaby (and team mate Mike Callagari) were way in front in the U15 Boys race before being caught on the line by a Hillingdon athlete as they performed an inexplicably tactical 'gaff'. A lesson learned here I HOPE!? There was some consolation in an impressive winning margin for the team who held off Hillingdon.
At Under 20 Womens level Ella Waldman won with Alice Keane 2nd - well done ladies. Ella followed this up with a sub 90 minute half marathon at Bedford the next day (she's packing in the races before leaving for the Dominican Republic in early January).
There were good runs by Dan Abrey and Ryan Stephenson while Jack Perry-Williams is still struggling from the after effects of a serious cold infection but still helped his team to Silver team medals.
Meanwhile at Lee Valley Matt McLaughlin tried out an indoor 800m and will be pleased with 2m02 off no speed work.
News from the injured members of the squad ...........
Tom Gillespie is managing his shin splints with the support of a well respected physio and hopes to be back in light training after Christmas so its 'time on the bike' that's needed now.
Harry Boyd has experienced a difficult time but intends to be back for the track season.
Get fit soon lads!
Harry Boyd has experienced a difficult time but intends to be back for the track season.
Get fit soon lads!
Niall Fleming and Dan Abrey perform well at Trent Park
A terrific run by Niall Fleming saw him tackle the tough Trent Park course and the Senior Mens Fraternity Cup hosted by Barnet & District AC. While U23 Shaun Collins romped away with victory NS had a great battle win Bath Uni star Ben Nagy who had chosen the Fraternity Cup over the Gwent League meeting at Taunton where training partner Tommy Bryant ran well yet again. Considering he was giving two years to the two runners in front of him this was a quiet breakthrough after his solid performance in the GB Trials at Liverpool. He will have been very pleased to beat some experienced Seniors.
Dan Abrey just lost out on another North West London YAL victory at Under 17 level but continues to lead the individual overall standings.
Sunday saw the second successful Steeplechase Squad Day at Lee Valley - Dan Abrey and Matt McLaughlin made superb progress throughout the day, as did Zoe Levin. Yet more Humbug Chasers in the making.
I hope the rest of you got some good solid running in over the weekend - well done Bethany - a great hills session in Trent Park.
After a rest you should ALL BE FOCUSING on the North of the Thames Championships being held at Fryent Park, Kingsbury next Saturday - there are U15/U17/U20 Senior Mens races plus U17/20/Senior Womens races and some handsome cups are on offer!
Dan Abrey just lost out on another North West London YAL victory at Under 17 level but continues to lead the individual overall standings.
Sunday saw the second successful Steeplechase Squad Day at Lee Valley - Dan Abrey and Matt McLaughlin made superb progress throughout the day, as did Zoe Levin. Yet more Humbug Chasers in the making.
I hope the rest of you got some good solid running in over the weekend - well done Bethany - a great hills session in Trent Park.
After a rest you should ALL BE FOCUSING on the North of the Thames Championships being held at Fryent Park, Kingsbury next Saturday - there are U15/U17/U20 Senior Mens races plus U17/20/Senior Womens races and some handsome cups are on offer!
Mudlark Goodman skips to victory
Rich Goodman U20 Euro XC Trials Winner 2009
That was the week that was: 30.11.09
Two years is a long time in running terms but Richard Goodman's previous competition at Sefton Park, Liverpool in 2008 had been in the Inter Boys ESSA XC when he finished a creditable 32nd in his first ever season of running. 2009 sees a completely different athlete, improved endurance, adapted speed and a hunger to make a name for himself at the highest levels. This year the U20 GB Trials should have been a chance to gain experience, test out the pace of those up to 3 years older and perhaps squeese into the top 10! But RG's training had been progressing really well - indeed WW had been emphasising the need for pace judgement as there was no need to leave your best running in the obscurity of the back field at BCS. It was a very quiet and focussed RG who toed the line - so much had he concentrated on the running that he forgot to put on his number! The opening lap was a real test as the usual breaks for fame was attempted by one or two 'fly by nights' but RG was sitting in just behind the leaders and covering any move up front. Ground conditions were aweful, standing water, slippery parkland and some clingy Parly Hill like long grass hiding as much as 20cms of standing water. As the pace hotted up with pre-race favourites Birmingham Uni based James Wilkinson and Nick Goolab beginning to put their foot on the pedal RG seemed content just to follow, seemingly skipping over the boggy sections. The only dry section just into the last 800 metres saw Wilko chasing RG who had made a bold attempt to get away and nullify the usual charge from Jonny Hay who was sitting back ominously, perhaps playing a waiting game with Callum Hawkins and Matt Gillespie while GB U20 International Ross Murray faded back into the chasing pack some 40 metres back. At the final corner before the 200 metre finishing straight Wilko made his final effort, Goolab slipped while Richard simply unleashed his 1500m pace to storm home with a decisive 5secs lead while Jonny Hay came through strongly for 3rd followed by Hawkins, Goolab and Gillespie. So, it's off to the European Champs in Dublin on Sunday 13th December - this will be a great baptism of fire but yet another opportunity for him move up a level and experience international competition.
Niall Fleming also had a good run in 29th - the early pace may have caught him out a bit but there were plenty of very good runners behind him and with two more years at this level he will be in the frame next time round.
Congratulations to Ella Walman for completing her fund raising challenge of running the whole length of the Northern Line from Barnet to Morden - some effort - completed in 3 hours including a photograph at every station to validate her fanstastic effort. You still have time to support her Charity Work in the Dominican Republic so visit www.justgiving.com/ellawaldman NOW and give generously - see below for what she has done and for the cause she is supporting by dedicating 8 months of her life to under priveliged children.
Met League at Wormwood Scrubs saw several good performances by squad members as Sarah Partridge 6th; Sophie Proffitt 21st and Alice Keane 22nd were to the fore in the Womens' race while Beth Carter had another solid run in the U17 Women.
Of the Men, Tommy Bryant in 16th had his best ever Met League finish at Senior level and Mike Potticary scored 8th man in 88th. Ben Johnston moved up to 165th - well done BJ!
Tadgh Grant and Matt McLaughlin posted a 1-2 in the Under 17 Race with JP-W 17th, Dan Abrey 18th, and Ryan 21st - all pleasing runs considering Jack is recovering fitness and Ryan some early season form.
Two years is a long time in running terms but Richard Goodman's previous competition at Sefton Park, Liverpool in 2008 had been in the Inter Boys ESSA XC when he finished a creditable 32nd in his first ever season of running. 2009 sees a completely different athlete, improved endurance, adapted speed and a hunger to make a name for himself at the highest levels. This year the U20 GB Trials should have been a chance to gain experience, test out the pace of those up to 3 years older and perhaps squeese into the top 10! But RG's training had been progressing really well - indeed WW had been emphasising the need for pace judgement as there was no need to leave your best running in the obscurity of the back field at BCS. It was a very quiet and focussed RG who toed the line - so much had he concentrated on the running that he forgot to put on his number! The opening lap was a real test as the usual breaks for fame was attempted by one or two 'fly by nights' but RG was sitting in just behind the leaders and covering any move up front. Ground conditions were aweful, standing water, slippery parkland and some clingy Parly Hill like long grass hiding as much as 20cms of standing water. As the pace hotted up with pre-race favourites Birmingham Uni based James Wilkinson and Nick Goolab beginning to put their foot on the pedal RG seemed content just to follow, seemingly skipping over the boggy sections. The only dry section just into the last 800 metres saw Wilko chasing RG who had made a bold attempt to get away and nullify the usual charge from Jonny Hay who was sitting back ominously, perhaps playing a waiting game with Callum Hawkins and Matt Gillespie while GB U20 International Ross Murray faded back into the chasing pack some 40 metres back. At the final corner before the 200 metre finishing straight Wilko made his final effort, Goolab slipped while Richard simply unleashed his 1500m pace to storm home with a decisive 5secs lead while Jonny Hay came through strongly for 3rd followed by Hawkins, Goolab and Gillespie. So, it's off to the European Champs in Dublin on Sunday 13th December - this will be a great baptism of fire but yet another opportunity for him move up a level and experience international competition.
Niall Fleming also had a good run in 29th - the early pace may have caught him out a bit but there were plenty of very good runners behind him and with two more years at this level he will be in the frame next time round.
Congratulations to Ella Walman for completing her fund raising challenge of running the whole length of the Northern Line from Barnet to Morden - some effort - completed in 3 hours including a photograph at every station to validate her fanstastic effort. You still have time to support her Charity Work in the Dominican Republic so visit www.justgiving.com/ellawaldman NOW and give generously - see below for what she has done and for the cause she is supporting by dedicating 8 months of her life to under priveliged children.
Met League at Wormwood Scrubs saw several good performances by squad members as Sarah Partridge 6th; Sophie Proffitt 21st and Alice Keane 22nd were to the fore in the Womens' race while Beth Carter had another solid run in the U17 Women.
Of the Men, Tommy Bryant in 16th had his best ever Met League finish at Senior level and Mike Potticary scored 8th man in 88th. Ben Johnston moved up to 165th - well done BJ!
Tadgh Grant and Matt McLaughlin posted a 1-2 in the Under 17 Race with JP-W 17th, Dan Abrey 18th, and Ryan 21st - all pleasing runs considering Jack is recovering fitness and Ryan some early season form.
Weds 18th November: The next few days ...... training and competing
TRAINING LAST NIGHT & TOMORROW: Was very impressed with training last night - good appreciation of what we were trying to do. The session was long (whole thing lasted 54 minutes) with 37 mins of good quality AEROBIC work for the leading group off a very short rest. The 5 and 6 minute efforts were done in exemplary fashion - well done! Remember - at this time of the year our endurance reps work should total about twice race time while the speed endurance should total at least your anticipated race time and be faster than race pace with appropriate recovery - think about this tomorrow night when we do our 600/300s (Boys) and 500/200s (Girls). Please do at least 8 strides of 60m + on the soccer pitch after every quality session from now on until Christmas. Then go out into the park or stadium surrounds for your warm down.
Thursday: I will be at the stadium for voluntary drills from 6:15pm
Boys: Reps: 600s in 1m44secs - 1m50secs 300s in 48secs - 54secs
Girls: Reps: 500s in 90 - 96secs 200s in 32 - 40secs
RACING THIS WEEKEND: London Champs and Southern Inter Counties at Parliament Hill Fields.
Good luck to everyone taking part.
NEXT WEEK: Hills on Tuesday and Awards Night + AGM on Thursday evening
REMEMBER TRAINING STARTS AT 6pm on Thursday
Thursday: I will be at the stadium for voluntary drills from 6:15pm
Boys: Reps: 600s in 1m44secs - 1m50secs 300s in 48secs - 54secs
Girls: Reps: 500s in 90 - 96secs 200s in 32 - 40secs
RACING THIS WEEKEND: London Champs and Southern Inter Counties at Parliament Hill Fields.
Good luck to everyone taking part.
NEXT WEEK: Hills on Tuesday and Awards Night + AGM on Thursday evening
REMEMBER TRAINING STARTS AT 6pm on Thursday
North London Champs last weekend
Apologies for not reporting two great efforts by Ella Waldman 4th Overall and 1st U20 and Sophie Proffitt 10th overall and 2nd U20 in the North London Champs held at Ally Pally last Saturday. Well done Ladies!
Please support Ella Waldman in her Great Northern Line Run!
Ella Waldman: Met League 30.10.09
Please support Ella in her quest to raise sponsorship for her Charity Project in the Dominican Republic.
She needs £4000 to fund her really worthwhile and challenging work as a teacher/carer to street children in this developing country. Do please be as generous as possible to one of your fellow squad members.
Of course, if you fancy accompanying Ella on part of her run she would be most grateful - don't forget she will be running at conversational pace!! Full details of her project and route etc. can be found in the files below: WW
Full details of her online donation can be found at www.justgiving.com/ellawaldman
She needs £4000 to fund her really worthwhile and challenging work as a teacher/carer to street children in this developing country. Do please be as generous as possible to one of your fellow squad members.
Of course, if you fancy accompanying Ella on part of her run she would be most grateful - don't forget she will be running at conversational pace!! Full details of her project and route etc. can be found in the files below: WW
Full details of her online donation can be found at www.justgiving.com/ellawaldman
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A reminder about training this weekend - especially on Sunday
No training on Saturday - WW at ESAA Regional Cup Finals.
Special session on Sunday including visiting Coaches and their athletes:
10:15am - Meet at Copthall Stadium
10:30am - Introductions
10:45am - Run in trainers to Sunnyfields Park for hills and loops - SPIKES NEEDED (bring wet weather tops and tights)
12:30pm - Shower and change + packed lunch
1:15pm - Presentation (Optional for WWA groups)
HOPE AS MANY AS POSSIBLE CAN MAKE IT - GROUP LEADERS WILL PROBABLY BE RG + MM + NF (IF AVAILABLE)
Special session on Sunday including visiting Coaches and their athletes:
10:15am - Meet at Copthall Stadium
10:30am - Introductions
10:45am - Run in trainers to Sunnyfields Park for hills and loops - SPIKES NEEDED (bring wet weather tops and tights)
12:30pm - Shower and change + packed lunch
1:15pm - Presentation (Optional for WWA groups)
HOPE AS MANY AS POSSIBLE CAN MAKE IT - GROUP LEADERS WILL PROBABLY BE RG + MM + NF (IF AVAILABLE)
Tuesday 10.11.09 - Training is on the track tonight not as shown on the schedule!
Please bring all types of footwear - we are running on the track tonight. Anyone who wants to do drills meet WW at the track about 6:15pm.
Postscript - excellent session tonight and a big turnout - well done everyone!
Good luck with the upcoming races!
Postscript - excellent session tonight and a big turnout - well done everyone!
Good luck with the upcoming races!
Tadgh skips away to big Met League win by 20 secs
Big day for Tadgh Grant as he decimated the U17 field with a 'gun to tape' victory over a really testing course at Claybury. Not his first Met League victory but by far his best performance as he looked to be coasting.
He 'looked the business today' and drew some intestesting comments from the die hard Met league grandads - 'Goodman is good!' 'He's better than that other Shaftesbury guy' 'Aren't the rest doing well, they are closer today!?????'
This was big confidence booster for a talented young man and he will go into the London Champs/Inter Counties full of confidence for a top 5 finish. Great effort Tadgh!
Dan Abrey 13th and JH had far too conservatative a start and thnkfully came through the field strongly but they cannot afford to do this in the next Met League at Wormwood Scrubs as the flat course will demand a strong start. SBH just missed the team prize by a couple of points; and this without 6 of our top scorers on the day!
The Men's race saw a big breakthrough for Matt Sullivan as he placed SBH third scorer (15th) and the scalp of the talented NS 18th (who was suffering a head cold). Mike Potticary had a better run this time out though the strength of the field (at least 20 extra top 50 runners) meant he was outside 100 as was Kev Walden just 1 sec in front.
Of the ladies Ella W had a stormer for 6th while Sophie P. made a welcome return to competition in 34th - much more to come from her with a few more quality sessions. Bethany found the long course demanding but she is already showing signs of improved fitness and battled away - she was in mid field in the U15/17 Girls race and 12th U5. Another 20 secs would have put her much further up the order - it's just a case of digging deep. Keep up the steadies.
Great session on Saturday morning - well done to Matt and Rich - excellent quality and good technique.
He 'looked the business today' and drew some intestesting comments from the die hard Met league grandads - 'Goodman is good!' 'He's better than that other Shaftesbury guy' 'Aren't the rest doing well, they are closer today!?????'
This was big confidence booster for a talented young man and he will go into the London Champs/Inter Counties full of confidence for a top 5 finish. Great effort Tadgh!
Dan Abrey 13th and JH had far too conservatative a start and thnkfully came through the field strongly but they cannot afford to do this in the next Met League at Wormwood Scrubs as the flat course will demand a strong start. SBH just missed the team prize by a couple of points; and this without 6 of our top scorers on the day!
The Men's race saw a big breakthrough for Matt Sullivan as he placed SBH third scorer (15th) and the scalp of the talented NS 18th (who was suffering a head cold). Mike Potticary had a better run this time out though the strength of the field (at least 20 extra top 50 runners) meant he was outside 100 as was Kev Walden just 1 sec in front.
Of the ladies Ella W had a stormer for 6th while Sophie P. made a welcome return to competition in 34th - much more to come from her with a few more quality sessions. Bethany found the long course demanding but she is already showing signs of improved fitness and battled away - she was in mid field in the U15/17 Girls race and 12th U5. Another 20 secs would have put her much further up the order - it's just a case of digging deep. Keep up the steadies.
Great session on Saturday morning - well done to Matt and Rich - excellent quality and good technique.
The first squad targets achieved in grand style at Berry Hill Park
What a day for the U15s and U17s! Two National Cross Country relay titles is some achievement!
Having left far too much to do in both the Southern and National Road Relays the Under 17s benefitted from a change of running order while the return of Frankie Bailey reaped big dividends as the talented Ipswich U17s cracked under pressure?
Still not quite at his best Tadgh Grant brought SBH home in 11th after the first leg - a solid effort giving Richard Goodman a great chance of working up a big lead - as ever he produced the (scary) goods of fastest time of the day by 15secs and a very healthy lead for FB to protect. Luckily for us the Ipswich lad gave it his all in the first kilometer and caught Frank far too quickly and made another effort on the long hill out of the woods to the top of the park. There was only going to be one winner from there on in as Frank covered every energy sapping surge before sailing past in the last 500m to a well deserved win. The measure of RG's run is that his time would have been 3rd fastest in the U20s! Well done!
The Under 15 squad have taken all before them this autumn and they continued to dominate the UK U15s with Luke Ames-Blackerby finishing 7th (at close order with the leaders) on leg 1 for a top 10 time before Mike Callegari set off on his inevitable surge to the front which was maintained by Matt McLaughlin despite suffering from a chest cold and not having trained hard during the week.
Sophie Connor, following a confidence sapping last minute turned ankle, nonetheless produced yet another storming first leg for the Humbug U17s. The distance probably suited Georgia Peel who led for AFD but Sophie took some impressive scalps as she secured 2nd and ran the 5th fastest time of the day. You are 'on the way back' - must choose the right races before Christmas and it will be all set for a crackingly competitive New Year.
While the U15 Boys showed their mettle with 7th team (well done to JH for mixing it with the A team boys!), Dan Abrey will be slightly disappointing with his U17 time but you've now made the breakthrough so we are looking for a high Met league placing next week.
The Under 20s were solid - 8th team is good stuff since many of the teams above us had as much as a two year advantage so we will be looking to make a big impression next year when we lose just one runner to the Senior ranks!. Tommy Bryant was a little below his best on the day and Matt Sullivan led him home confidently on first leg. Niall Fleming stormed through the field chased by the fast improving Tom Gillespie - the former will be quite a formidable competitor over 8k +. Jake Shelley looked as though he will be ready for Liverpool too!
Meanwhile up in Sparkhill Alice Keane was an impressive trainer at the BMC Camp and she will be looking to place top 20 at next weeks Met League.
Nice to see Sophie P back in the fold - just doing steadies at the moment but well again and probably benefitting from a rest following a long track season.
Having left far too much to do in both the Southern and National Road Relays the Under 17s benefitted from a change of running order while the return of Frankie Bailey reaped big dividends as the talented Ipswich U17s cracked under pressure?
Still not quite at his best Tadgh Grant brought SBH home in 11th after the first leg - a solid effort giving Richard Goodman a great chance of working up a big lead - as ever he produced the (scary) goods of fastest time of the day by 15secs and a very healthy lead for FB to protect. Luckily for us the Ipswich lad gave it his all in the first kilometer and caught Frank far too quickly and made another effort on the long hill out of the woods to the top of the park. There was only going to be one winner from there on in as Frank covered every energy sapping surge before sailing past in the last 500m to a well deserved win. The measure of RG's run is that his time would have been 3rd fastest in the U20s! Well done!
The Under 15 squad have taken all before them this autumn and they continued to dominate the UK U15s with Luke Ames-Blackerby finishing 7th (at close order with the leaders) on leg 1 for a top 10 time before Mike Callegari set off on his inevitable surge to the front which was maintained by Matt McLaughlin despite suffering from a chest cold and not having trained hard during the week.
Sophie Connor, following a confidence sapping last minute turned ankle, nonetheless produced yet another storming first leg for the Humbug U17s. The distance probably suited Georgia Peel who led for AFD but Sophie took some impressive scalps as she secured 2nd and ran the 5th fastest time of the day. You are 'on the way back' - must choose the right races before Christmas and it will be all set for a crackingly competitive New Year.
While the U15 Boys showed their mettle with 7th team (well done to JH for mixing it with the A team boys!), Dan Abrey will be slightly disappointing with his U17 time but you've now made the breakthrough so we are looking for a high Met league placing next week.
The Under 20s were solid - 8th team is good stuff since many of the teams above us had as much as a two year advantage so we will be looking to make a big impression next year when we lose just one runner to the Senior ranks!. Tommy Bryant was a little below his best on the day and Matt Sullivan led him home confidently on first leg. Niall Fleming stormed through the field chased by the fast improving Tom Gillespie - the former will be quite a formidable competitor over 8k +. Jake Shelley looked as though he will be ready for Liverpool too!
Meanwhile up in Sparkhill Alice Keane was an impressive trainer at the BMC Camp and she will be looking to place top 20 at next weeks Met League.
Nice to see Sophie P back in the fold - just doing steadies at the moment but well again and probably benefitting from a rest following a long track season.
Monday 26th October: Welcome to new squad members!
We welcome two new female runners to the squad. Under 20 Alice Keane (left) is a familiar face at Copthall as she is a Shaftesbury member with a really good XC record who will benefit from the higher intensity of the training we offer. She is also an accomplished Triathlete with a strong swimming background.
Under 15 Bethany Carter(pictured below) is a member of Barnet & District and the work we do will be a big step for her but I am sure that with a few adjustments and patience she will be a much improved runner by Christmas. We all wish them both well.
Not much happening on the competitive front last week but Dan Abrey took some impressive scalps at the North West London League race at Loughton. His promised big breakthrough came over a very long 5400m course at Loughton where he also beat all of the Chingford League runners as well.
Under 15 Bethany Carter(pictured below) is a member of Barnet & District and the work we do will be a big step for her but I am sure that with a few adjustments and patience she will be a much improved runner by Christmas. We all wish them both well.
Not much happening on the competitive front last week but Dan Abrey took some impressive scalps at the North West London League race at Loughton. His promised big breakthrough came over a very long 5400m course at Loughton where he also beat all of the Chingford League runners as well.
Beth Carter
Dan Abrey
Monday 19th October
SC looking aggressive?
Must look at the positives today after a mixed bag of results over the weekend.
National Road Relays:
Solid stuff from Niall for the Senior Men - you were the youngest runner in the whole competition - some sort of record, eh?
Well done to Luke A-B and Matt Mclaughlin on their thoroughly deserved Gold Medals at the U15 National Relays - great first leg Luke and a saunter home for Matt (see the time!!??). Credit to Mike for doing such a good job on the middle leg. So ...... bring on the National Relays at Mansfield - this will not be a formality so you must focus on this as the next big one.
The Under 17 blew hot and cold for two laps - not enough thought and concentration but at least we now know that we can be up there with the best if we change things around - not least the running order after that incredible first leg 'race' between so many clubs' 1st string runners - that proved our undoing as the pace was just too much for JP-W. No need to panic Tadgh - stay positive and pick off runners carefully next time as 3.82k is a long way.
Richard G ........ well fastest time of the day and a NEW COURSE RECORD says it all!
Dan Abrey showed a bit of class too - well done on a real break through run for the 'B' team. We could probably have placed top 15 with FB. Ryan was off the pace - must learn to pick off runners not sit in with them please.
Sophie C. will have gained a great deal of confidence from this one - I just wonder what would have happened if you had got through that gap to the three leaders ...... ? 5th fastest of the day proves how well you are running - brilliant effort!
Ella W ran a splendid 64mins 25secs in the Cabbage Patch 10 Miles in Twickenham was 11th Lafy overall and 1st U20 by some minutes - the further the better I say!?
National Road Relays:
Solid stuff from Niall for the Senior Men - you were the youngest runner in the whole competition - some sort of record, eh?
Well done to Luke A-B and Matt Mclaughlin on their thoroughly deserved Gold Medals at the U15 National Relays - great first leg Luke and a saunter home for Matt (see the time!!??). Credit to Mike for doing such a good job on the middle leg. So ...... bring on the National Relays at Mansfield - this will not be a formality so you must focus on this as the next big one.
The Under 17 blew hot and cold for two laps - not enough thought and concentration but at least we now know that we can be up there with the best if we change things around - not least the running order after that incredible first leg 'race' between so many clubs' 1st string runners - that proved our undoing as the pace was just too much for JP-W. No need to panic Tadgh - stay positive and pick off runners carefully next time as 3.82k is a long way.
Richard G ........ well fastest time of the day and a NEW COURSE RECORD says it all!
Dan Abrey showed a bit of class too - well done on a real break through run for the 'B' team. We could probably have placed top 15 with FB. Ryan was off the pace - must learn to pick off runners not sit in with them please.
Sophie C. will have gained a great deal of confidence from this one - I just wonder what would have happened if you had got through that gap to the three leaders ...... ? 5th fastest of the day proves how well you are running - brilliant effort!
Ella W ran a splendid 64mins 25secs in the Cabbage Patch 10 Miles in Twickenham was 11th Lafy overall and 1st U20 by some minutes - the further the better I say!?
W/C Monday 12th October: A pleasing competitive and training week for the WWA squad ......
Metropolitan League - Ruislip: Not quite sure where to begin this week .......... Lots to report and mostly really impressive in various locations. The course was not at all speactator friendly (I had to work hard to even get 5 secs glimpses of runners) while the horrendously narrow start, long grass and dangerous exit from the first field make the first mile a bit of a lottery. Nonetheless organisation and course marshalling were exemplary and friendly.
Pride of place must go to globe trotting Ella Waldman who prepared for the Met League by travelling to the Hebrides via bus, train and ferry last weekend then reversing the journey to repeat the two day trip arriving back in London at 6:45am on saturday morning just in time to have a late breakfast and then place an impressive 3rd in the Womens Met League. Just 6 secs behind was Sarah Partridge as Sophie P. gave the race a miss following illness and inactivity during the whole week. I was impressed by the way Ella fought back after her somewhat over ambitious start - well done! There's more to come from Sarah P in terms of pace judgement.
The top performance of the weekend was Niall Fleming's debut 7th in the Mens' Met League - only sqeezing into the SM team by a month he led a large group of fast improving U20s as Sagie Benaim (28th), Tom Gillespie (41st) and Harry Boyd (49th) flexed their muscles on the twisty and stoney Ruislip course (where the h..l were you Tommy?). Rich Williams (26th) was well placed until a stitch slowed him to a halt but he did well to climb back up into the twenties over the last mile - I will expect top 10 in Claybury. Matt Sullivan in 23rd showed that he is beginning to find his old form and he will be a high scorer this season for the Humbugs. Mike Potiicary went well but needs to start faster - this course caught him out at the start and it was a chase all the way, hampered by several 'log jams' - 77th was good. Kev Walden closed us in 111th and a very good effort considering he is recovering from injury.
Richard G continued his dominant form - just wondered if he he may have been better off doing some hilly loops in Sunnyfields as the margin of victory over fast improving Tadgh Grant was comprehensive though I suspect the latter has plenty more as he held off a talented group of ESM & Hillingdon runners with ease. Jack Perry-Williams had won the Barnet league in the week and continued his good form into this race with 8th but I will expect a more aggressive start next time out. Matt McLaughlin had run within himself to win the ESAA Rd1 race race at Copthall last Thursday with Luke Ames-Blackerby showing some form to close on both MM and Mike C in the last 600m, but the Met League is against U17s so his conservative lap 1 and strong finish for 12th augers well for the races coming up in the next two weeks. Ryan Stephenson always runs well at Ruislip and despite some missed training sessions he showed good rhythm and cadence in fishing 15th. Dan Abrey had a bit of a 'down run' in 28th - its all about time on your legs and correct quality session speed so I am confident that this represents a 'blip'.
Meanwhile in Oxford Sophie Connor showed how much she has improved over the last 6 weeks as she took some top scalps in finishing 3rd behind two of the best UK XC runners in the Chiltern League.
The Steeplchase Day at Lee Valley went well - date for your diary - next one is on Sunday 6th December. Nice to see Zoe Levin there (and with probably the best technique too boot!). We must support this new initiative and either learn new skills or hone those we already have.
Training this week ......... 'time on your legs, time on your legs' please
Tuesday is another big one - I want those half miles and 1ks done strongly.
Thursday is down the clock - you'll love that!? I want everyone down 20secs or less so initial pace is amsolutely vital.
Pride of place must go to globe trotting Ella Waldman who prepared for the Met League by travelling to the Hebrides via bus, train and ferry last weekend then reversing the journey to repeat the two day trip arriving back in London at 6:45am on saturday morning just in time to have a late breakfast and then place an impressive 3rd in the Womens Met League. Just 6 secs behind was Sarah Partridge as Sophie P. gave the race a miss following illness and inactivity during the whole week. I was impressed by the way Ella fought back after her somewhat over ambitious start - well done! There's more to come from Sarah P in terms of pace judgement.
The top performance of the weekend was Niall Fleming's debut 7th in the Mens' Met League - only sqeezing into the SM team by a month he led a large group of fast improving U20s as Sagie Benaim (28th), Tom Gillespie (41st) and Harry Boyd (49th) flexed their muscles on the twisty and stoney Ruislip course (where the h..l were you Tommy?). Rich Williams (26th) was well placed until a stitch slowed him to a halt but he did well to climb back up into the twenties over the last mile - I will expect top 10 in Claybury. Matt Sullivan in 23rd showed that he is beginning to find his old form and he will be a high scorer this season for the Humbugs. Mike Potiicary went well but needs to start faster - this course caught him out at the start and it was a chase all the way, hampered by several 'log jams' - 77th was good. Kev Walden closed us in 111th and a very good effort considering he is recovering from injury.
Richard G continued his dominant form - just wondered if he he may have been better off doing some hilly loops in Sunnyfields as the margin of victory over fast improving Tadgh Grant was comprehensive though I suspect the latter has plenty more as he held off a talented group of ESM & Hillingdon runners with ease. Jack Perry-Williams had won the Barnet league in the week and continued his good form into this race with 8th but I will expect a more aggressive start next time out. Matt McLaughlin had run within himself to win the ESAA Rd1 race race at Copthall last Thursday with Luke Ames-Blackerby showing some form to close on both MM and Mike C in the last 600m, but the Met League is against U17s so his conservative lap 1 and strong finish for 12th augers well for the races coming up in the next two weeks. Ryan Stephenson always runs well at Ruislip and despite some missed training sessions he showed good rhythm and cadence in fishing 15th. Dan Abrey had a bit of a 'down run' in 28th - its all about time on your legs and correct quality session speed so I am confident that this represents a 'blip'.
Meanwhile in Oxford Sophie Connor showed how much she has improved over the last 6 weeks as she took some top scalps in finishing 3rd behind two of the best UK XC runners in the Chiltern League.
The Steeplchase Day at Lee Valley went well - date for your diary - next one is on Sunday 6th December. Nice to see Zoe Levin there (and with probably the best technique too boot!). We must support this new initiative and either learn new skills or hone those we already have.
Training this week ......... 'time on your legs, time on your legs' please
Tuesday is another big one - I want those half miles and 1ks done strongly.
Thursday is down the clock - you'll love that!? I want everyone down 20secs or less so initial pace is amsolutely vital.
Week commencing Monday 5th October
October Training Schedule is posted - sorry if the format did not suit all computers - now updated - read carefully noting the races WW wants you to do ............
Brilliant session on Saturday morning - first introduction to the 'real' hilly loops in Sunnyfields Park.
First stab at the 2 minute loop was a great effort but it did sort out those who are short of leg time. Those steadies are VITAL at this time of year so follow your schedule.
This coming month will see an emphasis on hills and the longer hilly loops in the Park and we will train right through both the Natuional Road and XC Relays.
The 'Warm Weather Training bug' has hit already as lucky RG is in Spain for the week while the rest of us will have to endure the cold autumnal weather which appears on the horizon.
This week also sees the first round of the schools Cup with matches at Copthall on both Weds and Turs afternoons and the usual Barnet League matches at 4:15pm on Tuesday (girls) and Wednesday (Boys).
Thinking forward ....... who's for the Lotto Cup Cross Country fixture in Brussels just before Christmas ........ continental home for Niall (who won thousands of euros in the Emile Puttemans road race!!!
Dates are as follows:
Saturday 19th December: Meet South Mimms Service Station for coach to Dover etc. Arrive in hotel early evening
Sunday 20th December: Breakfast in hotel and coach to Park Linden for the Lotto Cup Races starting late morning.
There are races for all ages for U10 upwards plus a 5k or 10k Road race which usually attracts a very big field.
Visit to the 'Christmas Fair' well worth a couple of hours as there's nothing like it in UK!
Early evening Restaurant meal followed by a free evening
Monday 21st December: Breakfast followed by coach home via either chocolate outlet or a hypermarket. Arrive back South Mimms early evening.
Likely costs on a two night Bed and Breakfast basis is £145 to include transport to Brussels and the race venue near the Autonium (the hotel is usually 4* and within walking distance of the Grand Place where the Christmas Markets and Laser Light show are held). Initial expressions of interest to Geoff before half term. Spectators and supporters are welcome too! You just need to pay for two evening meals.
Who read last week's Athletics Weekly????? ......... good pictures of Sophie C and Matt McLaughlin but what a pathetic report on the Young Athletes races!?
Just one paragraph on the U17 Mens race and while, too their credit, they did mention Richard Goodman ran the fastest lap time BUT....... just for the record let's record the enormity of his performace .......
i) he ran a time just 3 seconds slower than Mo Farah's meeting record
ii) AW did a big write up last year for Jonny Hay's similar, but slower time last year
iii) the time was 20 seconds faster than any other runner on the day
iv) RG took 20 secs out of Shaun Webb on the last leg!
C'est la vie - can't wait until Sophie P becomes a journalist!
Brilliant session on Saturday morning - first introduction to the 'real' hilly loops in Sunnyfields Park.
First stab at the 2 minute loop was a great effort but it did sort out those who are short of leg time. Those steadies are VITAL at this time of year so follow your schedule.
This coming month will see an emphasis on hills and the longer hilly loops in the Park and we will train right through both the Natuional Road and XC Relays.
The 'Warm Weather Training bug' has hit already as lucky RG is in Spain for the week while the rest of us will have to endure the cold autumnal weather which appears on the horizon.
This week also sees the first round of the schools Cup with matches at Copthall on both Weds and Turs afternoons and the usual Barnet League matches at 4:15pm on Tuesday (girls) and Wednesday (Boys).
Thinking forward ....... who's for the Lotto Cup Cross Country fixture in Brussels just before Christmas ........ continental home for Niall (who won thousands of euros in the Emile Puttemans road race!!!
Dates are as follows:
Saturday 19th December: Meet South Mimms Service Station for coach to Dover etc. Arrive in hotel early evening
Sunday 20th December: Breakfast in hotel and coach to Park Linden for the Lotto Cup Races starting late morning.
There are races for all ages for U10 upwards plus a 5k or 10k Road race which usually attracts a very big field.
Visit to the 'Christmas Fair' well worth a couple of hours as there's nothing like it in UK!
Early evening Restaurant meal followed by a free evening
Monday 21st December: Breakfast followed by coach home via either chocolate outlet or a hypermarket. Arrive back South Mimms early evening.
Likely costs on a two night Bed and Breakfast basis is £145 to include transport to Brussels and the race venue near the Autonium (the hotel is usually 4* and within walking distance of the Grand Place where the Christmas Markets and Laser Light show are held). Initial expressions of interest to Geoff before half term. Spectators and supporters are welcome too! You just need to pay for two evening meals.
Who read last week's Athletics Weekly????? ......... good pictures of Sophie C and Matt McLaughlin but what a pathetic report on the Young Athletes races!?
Just one paragraph on the U17 Mens race and while, too their credit, they did mention Richard Goodman ran the fastest lap time BUT....... just for the record let's record the enormity of his performace .......
i) he ran a time just 3 seconds slower than Mo Farah's meeting record
ii) AW did a big write up last year for Jonny Hay's similar, but slower time last year
iii) the time was 20 seconds faster than any other runner on the day
iv) RG took 20 secs out of Shaun Webb on the last leg!
C'est la vie - can't wait until Sophie P becomes a journalist!
Welcome to new runners in our group
JP-W outkicks MC in first Barnet Schools League 2009
A big welcome to Harry Boyd who has just joined our group. Harry, who is a 'fresher' at Middlesex University is an experienced U20 from Liverpool Pembroke & Sefton AC with a good pedigree as a Youth U17 having finished 19th in the English Schools XC Champs in Leeds and 71st in the U19 Sen Boys race at Stanford Hall this year. Hope he will be running Met leagues as he looks to have plenty of stamina to tackle the hilly woods of Ruislip and Claybury. He will be a great addition to an already strong squad as WW begins to fill the spaces left by the athletes going off to Uni over the past 2 weeks. Tuesdays will see Sarah Partridge and Richard Williams join our group - both serious runners, Sarah having finished top 100 at Inter Counties while Richard is a GB U20 International and Senior Welsh international. Good to see Tom O'Brien back and looking quite fit as he handled last night's session really well - hope he can keep up the training on a regular basis - he may surprise a few of you yet.
Was very pleased with training last night; Dan Abrey looked good (again), as did Luke A-B, JP-W and Sophie P while Ryan S. is building a nice base - well done.
Barnet Leagues: First Boys races yesterday were very poorly supported with just a total of 80 runners over all age groups. While MC tried to outgun everyone in the Yr+ race JP-W just sat in and picked him very easily over the last 400m while MMc ran sensibly for third without over doing it following soccer during the day.
Was very pleased with training last night; Dan Abrey looked good (again), as did Luke A-B, JP-W and Sophie P while Ryan S. is building a nice base - well done.
Barnet Leagues: First Boys races yesterday were very poorly supported with just a total of 80 runners over all age groups. While MC tried to outgun everyone in the Yr+ race JP-W just sat in and picked him very easily over the last 400m while MMc ran sensibly for third without over doing it following soccer during the day.
I wasn't there but I know someone who was ..... Southern Relays .... a blind report!
A Senior Men's A team with 3 U20s and another U20 beating them all on time in the B team - interestingly Niall could probably have gone much faster but read below for intellectual advice please - nonetheless a brilliant run and a good battle with JS.
Mike Potticary also performed well - Niall was so quick I wonder if he was warmed up in time!!!?
Sophie C did herself justice with a good time and a pleasing 5th on first leg.
The Boys were great - Tadgh will be gutted with his run (probably about 25secs slower than expected) but I think I have spotted a solution to this indifferent performance - preparation is important (will discuss this tomorrow night). Neverthless he would have been welcome in almost every other team on show. JP-W has been promising a special run and did not disappoint while RG revealed his pedigree with a time only 3 secs slower than Mo Farah's record! Team Silver medals well deserved and I'm expecting revenge in both the National Road and XC Relay Champs - Ipswich were good and confident - were we? I reckon we can do it if we prepare correctly over the next three weeks. NB There is a Saturday 10am session at Copthall this weekend - HILLS IN SUNNYFIELDS
Gold for the Under 15s by an amazing margin of 46 secs really puts down a marker for the big ones in October! Luke A-B has improved already and held on to 1st on the second leg with a very sensible run after MC had blitzed away from the field for fastest time of the day. I'm told by a very reliable and unbiased source that MMc had quite a lot in reserve on the final leg so while this was good tactics at the Southerns you will need to engage the 'super charger' in October.
Pleasing runs from DanAb and Stepho show that they are beginning to realise the importance of pace judgement and the need to have control of the gas pedal.
Mike Potticary also performed well - Niall was so quick I wonder if he was warmed up in time!!!?
Sophie C did herself justice with a good time and a pleasing 5th on first leg.
The Boys were great - Tadgh will be gutted with his run (probably about 25secs slower than expected) but I think I have spotted a solution to this indifferent performance - preparation is important (will discuss this tomorrow night). Neverthless he would have been welcome in almost every other team on show. JP-W has been promising a special run and did not disappoint while RG revealed his pedigree with a time only 3 secs slower than Mo Farah's record! Team Silver medals well deserved and I'm expecting revenge in both the National Road and XC Relay Champs - Ipswich were good and confident - were we? I reckon we can do it if we prepare correctly over the next three weeks. NB There is a Saturday 10am session at Copthall this weekend - HILLS IN SUNNYFIELDS
Gold for the Under 15s by an amazing margin of 46 secs really puts down a marker for the big ones in October! Luke A-B has improved already and held on to 1st on the second leg with a very sensible run after MC had blitzed away from the field for fastest time of the day. I'm told by a very reliable and unbiased source that MMc had quite a lot in reserve on the final leg so while this was good tactics at the Southerns you will need to engage the 'super charger' in October.
Pleasing runs from DanAb and Stepho show that they are beginning to realise the importance of pace judgement and the need to have control of the gas pedal.
Some brain washing advice .....
If you think you are beaten, you are
If you think you dare not, you don't
If you'd like to win, but you think you can't
It's almost certain you won't
If you think you'll lose, you've lost
For out of the world we find
Success begins with a fellow's will
It's all in the state of the mind.
If you think you're outclassed, you are
You've got to be sure of yourself before
You can ever win a prize
Life's battles don't always go
To the stronger or faster man
But sooner or later the man you wins
Is the one who THINKS he can
If you think you dare not, you don't
If you'd like to win, but you think you can't
It's almost certain you won't
If you think you'll lose, you've lost
For out of the world we find
Success begins with a fellow's will
It's all in the state of the mind.
If you think you're outclassed, you are
You've got to be sure of yourself before
You can ever win a prize
Life's battles don't always go
To the stronger or faster man
But sooner or later the man you wins
Is the one who THINKS he can
Understanding where you are in the training cycle ...............
We are now entering a period in which we are all working hard to improve our aerobic base and the sessions become longer and slower with relatively short rest. Steady running, in particular Sunday long runs, should be done sensibly as they are not just another 'eye balls out' quality session but a controlled run with others; the Wednesday recovery run is just what it says - recovering from the Tuesday 'gut buster' while the Monday run is shorter for a reason so can you work this out?
Hills are going to be a big part of October and November training and this is the time when we do drills to educate our bodies in perfect technique and economy of effort.
Of our Under 17 and Under 15s (Years 10-12) everyone should be thinking about what happens after Christmas - County Champs - Southerns - Nationals - Inter Counties - English Schools. For some it will be just the schools, for others at the top of the age group it will be the regional and national events while others will find it more within them to focus on just the Schools. Whatever, you need to discuss, evaluate, prepare diligently and share thoughts.
Tonight went really well - big turnout as ever - and an intelligent appreciation of the fundamentals required at this time of the year.
We must train through the various road races and now focus on doing well at Aldershot, Sutton Park and Mansfield. Remember that you cannot do ever race on offer and still have plenty in the tank for the 'big ones'. Some races will be training runs - listen carefully to advice.
Hills are going to be a big part of October and November training and this is the time when we do drills to educate our bodies in perfect technique and economy of effort.
Of our Under 17 and Under 15s (Years 10-12) everyone should be thinking about what happens after Christmas - County Champs - Southerns - Nationals - Inter Counties - English Schools. For some it will be just the schools, for others at the top of the age group it will be the regional and national events while others will find it more within them to focus on just the Schools. Whatever, you need to discuss, evaluate, prepare diligently and share thoughts.
Tonight went really well - big turnout as ever - and an intelligent appreciation of the fundamentals required at this time of the year.
We must train through the various road races and now focus on doing well at Aldershot, Sutton Park and Mansfield. Remember that you cannot do ever race on offer and still have plenty in the tank for the 'big ones'. Some races will be training runs - listen carefully to advice.
Top job guys ............
At last someone 'gagged' Tommy; don't breathe just yet Sophie, nice one everyone - not sure if Geoff M is pleased or overcome.
End of Track Season Report - healthy progress, some good strong foundations to work on ...........
Firstly we say 'au revoir' to Sophie P. who will have 'tubed' it down to New Cross and started Uni by the time you read this. No doubt she will be around at the Met League and back training again in the holidays - look out for her results in the London Colleges League this winter. 'Little miss determined' took a while to get used to the intensity of training but this season has seen her produce big pbs over both 1500m and 3k. A nightmare run at the Schools was her only really 'bad one' but many runners would have been delighted to even get there. Last weekend's NJAL win over 1500m was a perfect way to end her time in the U20 ranks and she will now not just represent the Seniors over the country but also be aiming to win a place in the UK Womens team on the track. Good luck Sophie!
WWA make great contribution to Shaftesbury National Junior League victory
A double first for Tommy and JP-W was a great end to the season for them both - Tommy dipping under 6mins again and holding off the talented Matt Jackson with ease while behind him Jack decided to have the race of his season as he sliced 20 sdecs off his 2k chase time with 6m21secs!
Earlier on the Irish contingent of Connor, Fleming and Grant did the business with impressive wins over 3k by Sophie and Niall and 1500m by Taghg. Sophie looked majestic as she took the race by the scruff of the neck and ground the rest into the track with a frontrun from the second lap. Niall's only opposition came from fellow 'humbug' Jake Shelley who was the only athlete capable of going with Niall's impatient charge with 3 laps to go - good tactics in such a slow race and this range of opportunities and preparedness to challenge the opposition works well. Its the old Watford tale again - you may be able to run a fast time off a pace maker but are you capable of winning a race run at whatever pace. Taghg did what was asked - 4m05secs was good after a relatively slow first two laps - anyway who's going the catch Niall Brooks? EH?
As always, Richard G put club loyalty top of the list with three runs an 1m59 served as an easy 800m win while he did the right thing over 1500m by securing second while his 400 relay split will have been OK. You now need a rest - not much quality but lots of 'leg time'.
Sophie P just missed her pb by hundredths in the 1500m but easily secured B 1st just losing out in the final surge for the line. Victoria and Florence looked a but short of training but you both know my thoughts on that one. But seriously VB did really well over the barriers - well done you! Pity you girls will miss next year's European run.
Earlier on the Irish contingent of Connor, Fleming and Grant did the business with impressive wins over 3k by Sophie and Niall and 1500m by Taghg. Sophie looked majestic as she took the race by the scruff of the neck and ground the rest into the track with a frontrun from the second lap. Niall's only opposition came from fellow 'humbug' Jake Shelley who was the only athlete capable of going with Niall's impatient charge with 3 laps to go - good tactics in such a slow race and this range of opportunities and preparedness to challenge the opposition works well. Its the old Watford tale again - you may be able to run a fast time off a pace maker but are you capable of winning a race run at whatever pace. Taghg did what was asked - 4m05secs was good after a relatively slow first two laps - anyway who's going the catch Niall Brooks? EH?
As always, Richard G put club loyalty top of the list with three runs an 1m59 served as an easy 800m win while he did the right thing over 1500m by securing second while his 400 relay split will have been OK. You now need a rest - not much quality but lots of 'leg time'.
Sophie P just missed her pb by hundredths in the 1500m but easily secured B 1st just losing out in the final surge for the line. Victoria and Florence looked a but short of training but you both know my thoughts on that one. But seriously VB did really well over the barriers - well done you! Pity you girls will miss next year's European run.
Matt & Richard
If you were not at Watford last night you missed some brilliant WWA WWA efforts
Richard Goodman ran 1m54.74secs over 800m (2009 U17 Rank 5th) to lower Joe Collins 13 year old SBH U17 Record! The pacemaker didn't really help as he went a little too fast (54.9 at the bell) but everyone slowed as Richard began his charge from 300m out having hid quietly in the back of the pack for 500m. Looked good considering he has hardly done any speedwork recently and yet another Club record is just reward for dedication and hard work. Matt Sullivan at last looked like the really promising athlete he is with a front running 1500m in a pb of 3m55.98secs pulling some good runners like Jake Shelley 3m57.98secs and Zak Seddon (top U17 schaser) to 4m01secs. There is much more there in the right race - cadance and general action look good but at last believe and confidence have returned.
Jack Perry-Williams had a good one - 4m11.04secs and in a 4m05 pace race would probably have gone well under 4m10!
Sophie P. got put (or put herself!??) in the wrong race and had to do all the work but a front run of 4m47secs augurs well for a fast time in the NJL final on Sunday.
Performance of the evening came in the last race of the day at the unheard of early time of 9:35pm for a 3k at Watford and what an effort as Matt McLaughlin not only lowered Steve Murphy's club record of 1996 but also saw his time of 8m57.38secs take him well clear at the top of the 2009 UK U15 rankings and to 15th UK all-time. Time for a little rest now young man.
Tomorrow night some will be resting, others reflecting but there is a speed session awaiting all of you NJL Finalists.
Jack Perry-Williams had a good one - 4m11.04secs and in a 4m05 pace race would probably have gone well under 4m10!
Sophie P. got put (or put herself!??) in the wrong race and had to do all the work but a front run of 4m47secs augurs well for a fast time in the NJL final on Sunday.
Performance of the evening came in the last race of the day at the unheard of early time of 9:35pm for a 3k at Watford and what an effort as Matt McLaughlin not only lowered Steve Murphy's club record of 1996 but also saw his time of 8m57.38secs take him well clear at the top of the 2009 UK U15 rankings and to 15th UK all-time. Time for a little rest now young man.
Tomorrow night some will be resting, others reflecting but there is a speed session awaiting all of you NJL Finalists.
RG romps home to emphatic victory in UK School Games 3k
Richard Goodman ran 1m54.74secs over 800m (2009 U17 Rank 5th) to lower Joe Collins 13 year old SBH U17 Record! The pacemaker didn't really help as he went a little too fast (54.9 at the bell) but everyone slowed as Richard began his charge from 300m out having hid quietly in the back of the pack for 500m. Looked good considering he has hardly done any speedwork recently and yet another Club record is just reward for dedication and hard work. Matt Sullivan at last looked like the really promising athlete he is with a front running 1500m in a pb of 3m55.98secs pulling some good runners like Jake Shelley 3m57.98secs and Zak Seddon (top U17 schaser) to 4m01secs. There is much more there in the right race - cadance and general action look good but at last believe and confidence have returned.
Jack Perry-Williams had a good one - 4m11.04secs and in a 4m05 pace race would probably have gone well under 4m10!
Sophie P. got put (or put herself!??) in the wrong race and had to do all the work but a front run of 4m47secs augurs well for a fast time in the NJL final on Sunday.
Performance of the evening came in the last race of the day at the unheard of early time of 9:35pm for a 3k at Watford and what an effort as Matt McLaughlin not only lowered Steve Murphy's club record of 1996 but also saw his time of 8m57.38secs take him well clear at the top of the 2009 UK U15 rankings and to 15th UK all-time. Time for a little rest now young man.
Tomorrow night some will be resting, others reflecting but there is a speed session awaiting all of you NJL Finalists.
Jack Perry-Williams had a good one - 4m11.04secs and in a 4m05 pace race would probably have gone well under 4m10!
Sophie P. got put (or put herself!??) in the wrong race and had to do all the work but a front run of 4m47secs augurs well for a fast time in the NJL final on Sunday.
Performance of the evening came in the last race of the day at the unheard of early time of 9:35pm for a 3k at Watford and what an effort as Matt McLaughlin not only lowered Steve Murphy's club record of 1996 but also saw his time of 8m57.38secs take him well clear at the top of the 2009 UK U15 rankings and to 15th UK all-time. Time for a little rest now young man.
Tomorrow night some will be resting, others reflecting but there is a speed session awaiting all of you NJL Finalists.
Great results for WWA examinees in their examinations!
Congratulations to the whole squad on some fantastic exam results - the girls led the way with Ella Waldman gaining 4 x As at A Level and Sophie Connor gaining 10 A* and 1 A in her GCSEs!!
Well done to everyone on gaining their place at University, got good AS grades and to all the Year 11s who have gained Sixth Form places.
Just goes to show that a good work ethic allows you do well across the board in a range of activities.
WW was awarded an Honorary degree by Loughborough University in July so even the 'oldies' can still aspire to further improve their knowledge and qualifications(?).
Well done to everyone on gaining their place at University, got good AS grades and to all the Year 11s who have gained Sixth Form places.
Just goes to show that a good work ethic allows you do well across the board in a range of activities.
WW was awarded an Honorary degree by Loughborough University in July so even the 'oldies' can still aspire to further improve their knowledge and qualifications(?).
Watford works again this week!
1.9.09:
While WW takes a week off the squad go chasing times!
Sophie Connor dips under 10 minutes for 3k to go 8th in the UK for 2009. Having missed almost the whole of the last 2 months through injury this was a great effort and credit to her dilligent body management.
Matt Sullivan looks more confident and though 1m54+ was a season's best there is probably a lot more there in all fairness - looks like a winter of subbuteo coaching will have to be the order of the next 6 months!?
Richard Goodman went under 4 minutes yet again after a period of flatness and he will look forward to a cracking 3k race at the UK SChool Games in Cardiff next weekend.
Matt McLaughlin ran 4m09 over 1500m but you can only ask those legs to remain sharp for so long so its one 3k on the track (perhaps on the 9th Sept.) before he tackles to roads and then the country.
National Junior League Final is the next challenge - Derby Moorways Stadium on Sunday 13th September (travel up on Saturday).
While WW takes a week off the squad go chasing times!
Sophie Connor dips under 10 minutes for 3k to go 8th in the UK for 2009. Having missed almost the whole of the last 2 months through injury this was a great effort and credit to her dilligent body management.
Matt Sullivan looks more confident and though 1m54+ was a season's best there is probably a lot more there in all fairness - looks like a winter of subbuteo coaching will have to be the order of the next 6 months!?
Richard Goodman went under 4 minutes yet again after a period of flatness and he will look forward to a cracking 3k race at the UK SChool Games in Cardiff next weekend.
Matt McLaughlin ran 4m09 over 1500m but you can only ask those legs to remain sharp for so long so its one 3k on the track (perhaps on the 9th Sept.) before he tackles to roads and then the country.
National Junior League Final is the next challenge - Derby Moorways Stadium on Sunday 13th September (travel up on Saturday).
At last - a bit more spare time to devote to WWA squad reports
Matt McLaughlin SILVER at AAAs
A relatively quiet period over the last ten days, but Matt McLaughlin bagged Silver in the U15 BoysAAA England Athletics Champs at Bedford just being edged out by James McMurray of St Albans by 3 hundredths of a second in a time of 2m01.37secs.
Richard Goodman made his 1500m BAL debut in the Jo Smith Cup Final at BCS - quite a baptism of fire as he caught out by a very slow 2m14secs opening 800m and couldn't quite manage the change in pace though 4m01secs was his second best 1500 time of the season (thus far).
Richard Goodman made his 1500m BAL debut in the Jo Smith Cup Final at BCS - quite a baptism of fire as he caught out by a very slow 2m14secs opening 800m and couldn't quite manage the change in pace though 4m01secs was his second best 1500 time of the season (thus far).
Nifty early season times from WWA Squad
Millfield BMC Classic: Monday 4th May
Despite my well published mixed feelings about chasing times rather than getting in some good training in preparation to RACE Niall Fleming and Richard Goodman's trip down to Somerset reaped great rewards with two excellent performances over 3k. and showed they are both 'on song' for some awesome performances as the season begins to unfold!
Niall posted 8m47.89secs (2009 UK U20 20th) claiming a few notable scalps along the way while Richard's anticipated breakthrough was by 42secs to 8m37.87 (2009 UK U17 2nd) in a race in which he was by far the youngest in a class field of recognised U20 runners.
Cholmeley Shield Meeting - Harrow SchoolMeanwhile back 'in town' Luke Ames-Blackerby posted a promising pair of results 2m09.9 and 4m35.7 at Harrow.
National Young Athletes - Bannister Track, Harrow: Sophie Connor led the way with an easy win over 800m with 2m16.5 while Matt McLauglin was a class apart as he posted a conservative 2m07.4 over 800m. He is still ranked No. 1 in the UK for 2009. Ryan Stephenson shaked out the cobwebs with a B string win over 3000m in 9m53 (plenty more there Ryan!? Dan Abrey found the 400 metres a bit short for him but he was making sure that every slot was filled for SBH - well done Dan. Jack Perry-Williams had a really good first effort over the barriers and with a little more confidence and smoothness over the barriers should be aiming for sub 4m45 next time out. Tom O'Brien impressed as well, not just over the 400H (thanks for that Tom) but also with a storming leg in the 4x400m (56secs should relate to 2m04 over 800m!)
Meanwhile down in the 1st division at Hillingdon Thagh Grant ran a fantastic solo 4m12 for 1500m in a nice breakthrough for him.
Herts Champs 1500m: Sophie was out again at Stevenage for a straightforward U17W win in 4m40secs
Training etc. w/c Monday 4th May
Hopefully most of you will have had a successful long weekend racing at Harrow, NATYAL or Herts County Champs 1500m or even far flung Millfield.
Monday 4th May: Easy recovery 45 mins if not running today
Tuesday 5th May: Stadium at 5:45pm - Steeplechase barrier work (open session for anyone)
Stadium 7pm: 15 minutes steady warm up followed stretching and strides.
It soon comes around - YES it's 400's down the clock from 70secs rest as follows:
68secs Group: RG + TG + TB + NF + SB
74 secs Group: JP-W + BJ + SC + DA + MM + TG + MP + RS + LA-B
76secs Group: EW + SP
Wednesday 6th May: 5 mins @ 3k pace + 15 minutes at conversational pace + 5 mins @ 3k pace
Thursday 7th May: For those not doing Barnet Years 9/10 League - Warm up 15 mins jogging on back field followed by 2 x 300m in 39-48secs off 60 secs. 5 minutes active recovery followed by 4 sets of 2 x 200 metres in 27 - 33secs off 45secs rest with 5 minutes jogging between sets.
Friday 8th May: REST or SWIM
Saturday 9th May: Middlesex Champs at Copthall as entered (programme to follow)
Sunday 10th May: Herts Champs as entered or 90 mins easy.
Training w/c Monday 27th April
Monday: From home - 35 mins steady
Tuesday: Stadium 5:30pm Steeplechase - Drills + Introduction to Water Jump clearance
Tuesday: Stadium 7:00pm - 2 sets 4 (Girls) 5 (Boys) x 400m off 90secs active with 3 minutes jogging between sets. Three groups: 1 @ 66secs 1 @ 68secs Girls @ 72-75secs
Wednesday: Very important 45 mins recovery run from home. (Conversational pace only)
Thursday: Stadium 7:00pm on grass (Spikes) 6 x 2 mins off 90secs at easy pace). Followed by track reps.
Boys: 2 sets 3 x 300m off 2 mins between reps and jog 2 laps between sets: all done at 1500m pace.
Girls: 2 sets 2 x 300m off 2m30secs between reps and jog 2 laps between sets: all done at 1500m pace
Friday: Tempo run of 35mins
Saturday: REST or Hills if not doing UKA Young Athletes Meeting
Sunday: Race at YAL at Bannister Track, Harrow Weald or 50 mins steady
Next week: TUESDAY = 'down the clock'
News from last week ..........
Matt Mclaughlin made a big breakthrough with 2m04.30 over 800 metres at the first of the 2009 LICC series of meetings.
Sophie Proffitt went under 11 mins for 3k at the same meeting - another breakthrough for her.
Richard Goodman won the London Boroughs Mini Marathon age 15-17 title having yet another battle with Tom Curr who was presenting the South West in the England Athletics Inter Area section of this competition.
Ella Waldman ran brilliantly for 4th in the 15 - 17 Girls section of the inter Boroughs competition.
Niall Fleming placed 3rd in the 15-17 Inter Boroughs
The rest of the squad ran well too!
Jack Perry-Williams 31st; Dan Abrey 36th; Ben Johnston 41st and Ryan Stephenson 78th.
Training week commencing Monday 20th April
First of my Monthly Coaching Articles is posted in the Coaching Articles Section
Tommy braves long stage of Mens National Road Relays
Well done done to Tommy Bryant who stepped into the breach and ran a long leg of the National 12 stage relays - a real baptism of fire which he tackled well with a solo run over an almost 6 mile leg. The bloke on the bike just couldn'keep up!?
Competition snippits from last week........
Matt Mclaughlin (800m/2m11.4) and Dan Abrey (1500m/4m46.6) were both winners at the Stevenage Open held at Gosling Stadium last last Friday - both conservative times against moderate opposition. Well done lads.
Training W/C Monday 13th April - a bit more of a challenge?
The value of life lies not in the length of the days but in the use we make of them ............
Monday: from home - All do usual 30-40 minutes very easy please
Tuesday: Stadium at 7pm - 3 sessions tonight - Will inform each of you which one you are doing on arrival
Session 1: WW Standard 1500m/300m Session: 1 x 1400m @ 16mins 5km pace + 1 x 1200m @ 9mins 3km pace + 1 x 1000m @ 4m15secs 1500m pace + 2 x 400m @ 2m10secs 800m pace + 2 x 150m flat out
Increasing rest by one minute starting with 2 mins rest after first rep.
Session 2: WW Variable 800/1500m Session: 2 x 800m in 2m30secs off 3 mins rest + 2 x 600m in 1m50secs off 2 mins rest + 6 x 200m in 32secs off 1 min rest
Session 3: Harry Wilson Variable 1 x 600m in 1m48secs (18secs per 100m pace) + 1 x 500m in 1min25secs (17secs per 100m) + 1 x 400m in 64secs (16secs pace) + 1 x 300m in 45secs (15secs pace) all off 3 mins rest.
Wednesday from home in the morning: 35 - 45 mins recovery run
Thursday: Stadium at 7pm - 2 sessions tonight
Session 1: 600m + 300m x 4 sets at 1500m pace 2 mins between reps/4 mins between sets
Session 2: 600m (4m18secs/1500m pace) + 400m (2m12secs/800m pace) + 300m (48-50secs pace) x 3 sets
2 mins between reps and 4 mins between sets.
Friday REST or SWIM - For those going to London Regional Training at Lee Valley please see Geoff for transport arrangements etc.
Saturday from home: Easy 50 mins pm
Sunday from Copthall at 10am Group run of 60 - 90mins steady
Hydration and Dehydration - Facts about hydration and dehydration. Did you know….. An average person loses around 90 ounces of water a day. If you feel thirsty, you are already dehydrated. It takes a loss of only 1% - 2% of your body's ideal water content to cause dehydration. On a warm day a runner can lose one cup of water for every mile. Water has a profound effect on brain function and energy levels. Even a slight dehydration can produce a small shrinkage of the brain, impairing coordination, concentration and thinking. You can supplement your fluids by eating raw fruits and vegetables such as tomatoes, lettuce, carrots, watermelon, and apples. Water helps maintain muscle tone and prevent your skin from sagging. Water helps rid the body of toxic waste and toxins.
Why is hydration important? Sweating is the body's major way of getting rid of excess body heat. We sweat to help regulate our body temperature. If we can't sweat (for lack of water), our body temperature spirals up and we quickly find ourselves at risk of heat injuries like heat cramps, heat stroke, and exhaustion.
As well as causing potentially fatal consequences, just being slightly dehydrated will result in your body's performance being lessened by 10%. It is important not to wait until you are thirsty to drink - by the time you are thirsty you are already dehydrating!
Signs of dehydration… Feeling chilly A throbbing head Nausea Fatigue Dry, itchy skin Dry mouth Feeling shaky Disorientation Unclear thinking
Drinking and running -
It is important to practice drinking water and sports drinks on your longer runs and get to know what suits your body. Suddenly gulping down an energy drink when you are not used to it may lead to an upset stomach. It is worth investing in a runner's drinks carrier that you can take with you for training sessions and races.
What you drink the night before a run can affect your body and its performance. Alcohol dehydrates you, and coffee and tea act as diuretics. The best drink for the evening before and day of a race is water.
Monday 6th April - a week of consolidation?
RG asleep on the job!?
Congratulations to Matthew McLaughlin who ran a pb of 2m08.6 at the Highgate Harriers Open Meeting last week - good time Matt but remember that you want to be running your best times in June and July this year so be patient and there is much more to come!
With several of the WWA Squad feeling heavy legged following the BMC weekend we shall continue in 'winter mode' and mix and match the sessions this week. It's important to maximise holiday time for training purposes - lot's of you will be revising 4-5 hours daily for your Public exams - but there's plenty of time to fit in everything if you maximise your mornings and use your daily steady as a break from work and the evening sessions will become easier as the transition from winter sessions to pre-competition and speedwork materialises.
You all need to be thinking about getting your Herts and Middx AAA County Champs entries in - I've put the entry forms in the 'Races' section and copies can be picked up at reception at Barnet Copthall Stadium - speak to WW before deciding what to enter please.
Monday: Easy 40 minutes please
Tuesday: Pyramid on time on grass: 2-3-3-2 mins times 2 sets at 5k pace off 3 mins jogging followed by up to 10 times 70secs off 90secs at 3k pace and no faster. Time running = 31m40secs
Wednesday: Recovery run of up to 45 mins on grass
Thursday: Track session: 4 x 400m off 2 mins at 1500m pace x 2 sets followed by 5 x 300m at 800 pace off 60secs Time running = only 13 minutes but improved quality
Friday: REST
Saturday: 10am Meet Copthall for hills
Sunday: Long run as usual.
Weekly distance = 78k
Tuesday 31st March - Training at BCS
Bring spikes and trainers today:
7pm DRILLS - working on balance, direction and cadence
Back field session: LONG and SLOW this week
N.B. BOTH GROUPS START AT THE SAME TIME FOR EACH REP. SO 2nd GROUP HAVE SLIGHTLY LONGER RERST EACH TIME
7:30pm Main Sessions = 27 mins - working on pace judgement
GROUP 1: Tommy/Tom/Niall/Richard/Ryan/Jack P-W/Sagie/Matthew 6 x 2 mins 30 secs off 1 lap jog @ 3k pace followed by 6 x 90secs off 30secs @ 1500m pace 15 mins warm down
GROUP 2: Sophie P/Sophie C/Ella/Michael/Dan/Ben/Reda/Luke 6 x 2 mins off 1 lap jog @ 3k pace followed by 6 x 60secs @ 1500m pace Start each rep at same time as Group 1 15 mins warm down
3 minutes jogging between the two sets.
Medals on his International debut for Richard Goodman
Fresh from his victory in the English Schools Champs lastr week Richard Goodman travelled up to North Wales for the Schools International Athletic Board meeting and his England debut! Over a fast course in parkland the 6k race started cagily with no one making much effort for the first 3k lap before a surge from Tom Curr (England) and RG established another 'two horse' race as they moved away from the field with consumate ease. No hill this week ........ Tom put in another drive for home inside the last 800m to reverse the ESAA order and hold off RG for a good win. Richard was well pleased with his run - obviously peaking well for Stanford Hall he had followed this with a relaxed week before the international and Silver Individual medal plus a convincing Gold team medal for the English team was just reward for a fantastic cross country season.
Sat 28.3.09 North West London League - plenty of honours for the WWA squad
Dan Abrey (pictured) placed 2nd in the U15 Race with a final surge which saw him past Chandi but not able to catch Michael C. Well done Dan and the team who were first - a super run by you all!
Niall Fleming was several classes above everyone else on show in the U17 Mens race, winning by almost 50secs. Ryan ran well to get the better of JP-W while new squad member Ben J. placed 7th for yet another team victory. This league is of a relatively low standard but while we must realise that what for some runners and clubs may be appropriate for their aspirations we must always view this league as a feeder league and use it as training runs for our squad. WW expects you to 'dominate' this level of competition as NF showed and does not see this league as one to 'aim' for - always aim as high as possible - better to have aimed high and failed than win easily and become complacent.
Weds 25.3.09 - TRAINING FOR THE REST OF THIS WEEK .........
Wednesday: 45 mins - 60 mins steady
Thursday: 15 mins warm up - 10 - 14 x 300m off 90secs quicker than recently i.e. 45secs - 56secs
Friday: REST
Saturday: North West London league for ALL Under 15 + 17 Boys and Girls. Meet Tony Smith/Garry Elmore at Copthall by 12 noon
If not racing ..... 35 mins 5mins strong + 5 mins easy etc
Sunday: Recovery/Steady 60 mins - 90 mins on grass if possible.
Monday: REST or 35 mins for U17 Boys
Tuesday: BACK TO NORMAL - 7pm at the stadium - long and slow tonight
One line feedback .......... 2009 ESAA Championships
Stanford Hall, Kegworth, Leics - going back there in 2011 mehears.......
Here goes - I'm very proud of everyone who took part in this year's ESAA National Champs - well done everyone!
Course: Demanding yet fair. Mixed terrain but faster than you realised
Venue: Impressive - maybe I'll retire there!!??
New Middlesex Kit: Very smart eh!?
Starting at the top:
1st ESAA Inter Boys Champion: Richard G did the expected business - perhaps lack of media pressure helped - top job - onward to Bangor mate!
11th Junior Boys: Luke Ames-B surprised himself - now what if he had listened to advice the previous weekend - you only needed 16secs for an International vest - a lesson learned I hope?
29th Senior Boys: Tomskihammer - best race ever Tommy - and now for the track title?
32nd Senior Boys: There's only one Niall Fleming - next year .......... why not it has been done before!. Great battle with Matt Salt, JS and TB - what happened to the rest of the Herts team.
34th Inter Girls: Sophie C ...... Who's kidding who here - first home for Herts says it all - now slowly but surely does it in the build up for the track season
59th Senior Girls: Ella W. ........ not quite what had been expected but caught on a day when the tank appeared half full - good first lap - was the course a bit too fast as it caught out a lot of people?
101st Junior Boys: Matt Mc those hills were specially there to slow you down - you can now aim for the flat track
112th Senior Girls: Sophie P. and she admitted she enjoyed it - well done, cannot ask for more.
132nd Inter Boys: Ryan St Stepho done great - another 20 secs would have put you in the 90's
DNF Inter Boys: Thagh G - Recurring foot fault caused a stop and dnf - you gave it your best - rest up and medical support asap.
Watch this space on Monday evening after 9pm to read WW's debrief............
Check WW's predictions with names against the positions - comments please?
Watch this space on Monday evening after 9pm to read WW's debrief............
Friday 20th March - Good luck tomorrow! + Training next week
NOT TRAINING ON THURSDAY 26TH MARCH (NEXT WEEK) - WW AWAY IN HOMELAND ............. ANOTHER GRASSLAND SESSION ON TUESDAY PLEASE - KEEP UP THE STEADIES.
Thursday 19th March - Training sessions
Forewarning of next week's race - North West London League on Sat 28th March at Copthall. First race 12 noon - all U15 + U17 WWA squad to run please - end the XC season in style.
Tempo at stadium or from home for all those in the ESAA Champs on Saturday. Otherwise full turnout for a FAST session on the TRACK at the stadium so bring spikes again tonight.
'New facility' specially made for JP-W??
Saturday's encripted predictions - can you work them out?
24=TB; 29= NF; 71=TG; 1=RG; 121=RS; 42=SC; 56=JP-W(IF HE HAD GOT A RUN); 61=MM; 48=EW; 91=SP; 24=LA-B
Biggest surprise will come in the U15 Boys race - the rest is a doddle. WAS I CORRECT OR NOT?
Tuesday 17th March
Two new members welcomed into WWA WWA Squad
We welcome Dan Aubrey and Ben Johnston into the WWA WWA squad. Dan, who impressed in training tonight looks to have real potential over 800m/1500m while Ben, who has represented Herts AAA over the country will hopefully benefit from the increased tempo of the group and continue to develop as a longer distance athlete. They must both be patient, listen carefully and improvement will come over the next rew weeks.
There has been quite a few adjustments to squads over the last two weeks - the seemless transition of athletes throughout the Humbug endurance development programme appears to be working well. Thanks to Tony S and Nadeem for doing such a good job with the youngsters - good habits and a sensible approach to training will reap rewards in the long term.
With George Harrison's impressive group based at St Albans and Watford together with the outstanding runners based at Copthall we appear to be the envy of the London region with nearly 40 top runners spread amongst the various training groups.
Monday 17th March
English Schools Championships looms up this week!
Nearly everyone in the squad will be focussing on the English Schools Championships being held next Saturday at Stanford Hall, near Kegworth, Loughborough.
The race order and start times are different from previous years. Race distances are approximate and subject to change depending on ground conditions.
9.30 am - Course open for inspection
10.00 am - Declarations open
11.30 am - Officials meeting
12.00 am - Declarations Close and Championship Course should be cleared
12.30 pm - Intermediate Girls Championship (4.1 Km) (Sophie C) Followed by the Individual Presentation
1.00 pm - Junior Boys Championship (4.1 Km) (Luke A-B; Matt M) Followed by the Individual Presentation
1.30 pm - Junior Girls Championship (3.25 Km) Followed by the Individual Presentation
2.00 pm - Intermediate Boys Championship (5.4 Km) (RG; Thagh, Ryan (+ JP-W) Followed by the Individual Presentation
2.35 pm - Senior Girls Championship (4.5 Km) (Sophie P; Ella W) Followed by the Individual Presentation
3.05 pm - Senior Boys Championship (6.8 Km) (Tommy B; Niall) Followed by the Individual Presentation
Looks like the course is in parkland with a straightforward loop or two depending on the race lengths with a drop of 30 metres in the first third of the main race lap followed by a reasonably long haul back up the finish.
Looks like there may be some traffic problems getting to the venue so check www.esaa.net for last minute details.
The English Schools Cross Country is completely different to the Club scene in so far as the ages are different - Juniors are Years 8/9; Inters 10/11 and Senior 12/13. It presents a new slant on form and results of recent club races nationally are not always a good way of predicting placings.
U15 Boys: Matt MacLaughlin and Luke Ames-Blackerby will be well matched with MM coming into form recently and hoping for a top 60 finish while Luke is capable of a top 30 finish but may find the step up to this level after relatively easy wins in school races quite a tall order. Much will depend on how he approaches the first half of the race - please remember 'pride before a fall' syndrome on that first kilometre. If you think you can win a race 'sit in for a while and see what happens - no need to show your cards early on?' If you know you are not going to win a race why lead at any stage?
U17 Boys: Now our Inter squaddies have altogether different objectives. While Richard G will be mostly concerned with winning an international vest - why not a medal - why not GOLD? - Ryan and Thagh will be looking to place as high as possible. Top 100 for Ryan (perhaps even 87th!!) while goodness knows what could happen to TG as he is actually very fit; it's just a case of his foot holding up - if yes then 40th.......watch this space as they say.
U19 Boys: Tommy and Niall will have a real battle ......... Niall always produces the goods in these big races and they could so easily both get into the twenties but with inspiration and the spirit of St Patrick we could witness something really special.
U17 Girls: Sophie C will get round .......... no public predictions but WW is confident even if she isn't!? Treat it as a day out at a stately home .....
U20 Girls: Ella will do well - there's a good result in the offing. Sophie P is looking to hit double figures and lead home Middx after her confidence boosting 2m23 indoors last weekend.
While the key members of the squad were having their last hills session Luke Ames-Blackerby was maintaining his impressive win rate in schools matches with a resounding win over his home course in the Pat Bagnall Cup while Florence Bryant also won the Senior girls race with a pleasing performance.
Saturday 7th March - Inter Counties XC at Nottingham
Another good day for WWA squad but quite a number of lessons to be learned before the schools?.
1. The mantle of favourite can be a heavy burden but once experienced will be relished in the future.
2. Pride before a fall if you lead a race you know you cannot win!
3. Every race serves up someone 'new' to challenge you.
Mudlark that was Richard Goodman at the Southerns found Wollaton Park a virtual grass race track as the relentless pace and the pressure of probable favourite with Jonny Hay successfully moving up to the U20s in a quest for a GB place in the World Cross in Jordan being a new experience. 5th on the day was once again superb and with the necessary speed work being done over the next two weeks we must remain quietly confident that simply achieving an England vest may be a little short of what he is really capable of! WW cannot see more than 5 in the quest for the title .... watch this space as they say.
What a remarkable performance by Niall Fleming - absolutely no real quality training for months proves what a talent he really is with 24th off just steady running. Another 10 seconds improvement in the ESAA Champs and a slightly longer distance should bear fruit.
Ella Waldman .... oh dear! ........ it was great to see a WWA girl squaddie leading the way on the telly but much will have been learnt from that galling second lap. Great credit to her as she fought hard when the wheels should have come off bigtime. It's a case of getting the racing balance right on the day as 44th was probably 20 paces short of where we would expect her to be but you do pay for audacious first laps big time!?
Thagh Grant was a DNF but his foot keeps flaring up bigtime but he had a very pleasing first half to the race, always in the top 60 up to then. Injury cannot always be managed and rest is sometimes the only remedy. We pray for the Anglo Irishman over the next two weeks while JP-W will have mixed emotions should he be pulled into the team at the last minute as a replacement.
Good to see Matt Sullivan - thanks from everyone for your support and have a good month in South Africa.
Snippitts from SE Independent Schools XC at Harrow
Luke Ames-Blackerby scored a good Junior Boys win for WW's ex school while Jack Perry-Williams showed good form for Mill Hill with 8th in the Inter Boys race
Friday 27th February
Ryan Stephenson hits Bronze
Congratulations to Ryan Stephenson who placed 3rd in the Senior Boys Race at the Independent Schools Assiociation Championships held at Princethorpe College, Rugby on Friday 27th February. This was a greta performance considering he is eligible for this race for another two years!
National Cross Country - Individual Silver for Richard Goodman and team Silver for Niall Fleming - brilliant effort lads
Firstly, well done to everyone who took part whatever the individual results - good to have Sophie C. there too as she chatted along with everyone and kept those butterflies at bay.
A much different racing from the Southerns - it will be similar at the Inter Counties but entirely different again at the English Schools - we must be ready - this is the real test for anyone in Year 9, 11 or 13 as you are at the top of the age groups.
U Tube videos of U17 Mens Race at:
http://www.youtube.com/watch?v=iLuvq1fHhz8&feature=related Interesting 'who's he?' from the silly filly commentating!?
http://www.youtube.com/watch?v=oI5XxQuXje8&feature=related
http://www.youtube.com/watch?v=3tV50n4zrWo&feature=related
http://www.youtube.com/watch?v=iLuvq1fHhz8&feature=related
Well ........ a real mixed set of results for the WWA squad....?
Let's have a good look at what's going on .......... you are not expected to like what I say but I was there watching don't forget!
1. Those that listen and train hard, never miss a session and focus really well have done brilliantly! Those Sat morning sessions, done quietly out of the limelight in Sunnyfields or the Copthall back field are the icing on the cake that bring the medals. WW Coach role is to make you be responsible for your own training and race kit - that's the style he knows works.
2. Those that didn't do their best need to REFLECT ON WHY (?) Is it lack of desire, complacency or even a touch of laziness, a lack of faith ....? Just revisit the time you have actually been running over the last 6 weeks - not the distance or the speed. If you haven't been doing quality three times per week at least equivalent to your race distance your positon will inevitably drop. A lot to be learned from Niall in this area of individual training management - do you understand what I mean?
If you have chosen to do your own session, was it what was on your schedule or was it something you just fancied doing.
If you have been doing other things (even profitable things like academic work or another activity) this will have counted against your running BUT the overall personal affect may be valuable to you. The decision is yours.
3. Have you set realistic goals and do you share those with WW - The National finds you out EVERY TIME - the start pace is fast and demanding, the early tempo is a surprise to even the most experienced, and the mid race sudden change of pace can be past before you realise it is even happening.
There was an alarming number of WWA plodders out there last weekend ..... oh yes!
4. Yes ... intellectual ability is a very important criteria for being in the WWA WWA squad if you don't appreciate what is required of you - ASK first before you really do become confused!
5. Are you enjoying yourself - are you getting something out of your running? ASK YOURSELF NOW!
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Saturday 21st February: English National XC at Parly Hill
Watch this space on Friday this week for more information and advice
Have a look at www.eightlane.com for some predictions on the National.
Interesting short thread on the Persil Trophy - Combined totals for U17, U20 and Senior Men. SBH won in 1991 at Durham - nice trophy too!
Met League - Perivale - Sat 14th February
While Youth Ryan Stephenson notched up his best ever Met League finish of 9th Niall Fleming confirmed his return to race fitness with a very straightforward victory at a very wet Horsenden Hill. I reckon there's a bit more there says WW but Mrs WW thinks there's lots more with a week of work on leg speed - wise words from she 'who must be obeyed'. Our U17 team for next week looks stronger every day so why not a repeat of the Southerns ans at least a Bronze team medal!!?? Fingers crossed.
Tuesdays session may change so bring all sorts of footwear please.
Saturday 14th February - While Niall Fleming has his first outing of 2009 at the Met League in Perivale we expect the rest to get in a hills session at Copthall - Meet at the stadium by 10am.
Thursday 12th February - Tommy Bryant had his first barriers session + plyometric training drills indoors at Lee Valley bt the lactic prevented his 3 x 800m on the fearsomely hard indoor track. In the evening the session went quite well despite the foul weather 16 x 400m in 70-76secs off 70secs until 11 then deminishing rest by 5secs for the remaining 5 reps. Niall and Sophie P. continued their sprinting duels with NF just having the edge to make it one all for the season so far.
Wednesday 11th February - Ryan Stephenson grabs 2nd in the Independent School Senior Boys race at Bedford - obviously gave it his all as he looked enhausted in training the next day!
Middlesex Schools XC Champs - Tuesday 10th February - Harrow School
Got most predictions correct ..... eh?
Luke Ames-Blackerby looked to have plenty more in the tank in winning the Junior Boys race so I predict 18th at the Schools (might even be better if he comes training often enough!), Matt McLughlin handled the wet going much better than I expected and ran very sensibly, JP-W got the bridesmaids 9th spot but beat 3 of the Hillingdon boys as he had his best race of the season.
Rich G lost his way, jogged his way back to the finish area and still managed to finish 1st though I'm a bit worried about all that holding hands stuff with JS - the officials used questionable descriptive words that are not permitted these days (but we all know it was in good spirit!) while I've a good mind to start a new thread on www.eightlane.com on innocent young humbug being led astray by experienced U20 internationals. Well done anyway to you both! Please walk the course next time ......
No shoes Thagh Grant only just held off Jack to enter the lottery for the last place in the Middx team. A lesson learned here - cannot believe Fayers and Charles beat you but good luck to them on the day!
Sophie P was under the weather but can be pleased with 3rd SG and her target must be to be first Mx girl home in the ESAA Champs.
Middlesex Schools XC Champs - Tuesday 10th February - Harrow School
Lots of WWA squaddies contest the Middlesex Schools tomorrow - some tough races with qualification for the Middlesex Schools team at stake! Conditions will be horrible - wet, windy, deep surface water in places, tricky in the woods and not for the faint hearted. Bring plenty of warm/waterproof clothing.
RG looked awesome in training last Saturday so must carry the mantle of Inter Boys favourite despite hospitalisation on Sunday, TG will have to run sensibly to make absolutely sure of his place in the team (frankly he should not be worried!?) while JP-W can get one of those places if he gives it his best. Luke A-B won't be troubled (you read it here first!?); Jake by as much as he and RG wish - be nice to have a SBH clean sweep ..... no!
Finishing order .......
Junior Boys: 1. Luke Ames-Blackerby 4. Chandi Udewawala 6. Mike Callegari the rest is a lottery
Inter Boys: 1. RG 2. Rich Charles (if he runs) 3. TG 4. Matt Fayers 5. Joe Sherry 6. Carl Yates 7. James Laing 8. JP-W 9. Gavin Barclay 10. Chris Charles 11. Cameron 12. Archie Patch who knows but I bet I've missed out someone.......
Senior Boys: 1. Jake Shelley (by 2 minutes) 2. Luke Nicholas 3. Chad Lambert (perhaps 2nd with home course advantage) 4. Mark Bitmead 5. James Taylor-Caldwell 6. Alex Veitch 7. Andrew Wallace
Junior Girls: 1. Yat Wing Smart (cc Gerry Elmore!) (Sky Draper injured?)
Inter Girls: 1. is Sache Antoine fit? This one is wide open
Senior Girls: Battle between Sophie Proffitt, Emma Davies and Hillary Arrendondo with Florence Bryant and Kate Brown in the mix for a place.
Weekend coming - racing or looping
Saturday Racing: North West London YA League for youths this Saturday at Wormwood Scrubs - meet Tony Smith at Linford Christie Stadium off Du Cane Road (approached via Artillery Rd between Hospital and Prison). Course is flat and can be windswept.
Saturday Training: Hilly Loops at Copthall. Meet at 10am
Sunday Training: Meet at Copthall am or run from home - easy does it on your long run/recovery run.
Thursday 5th February: Update
MIDDLESEX SCHOOLS HAS BEEN POSTPONED - re-arranged for Tuesday 10th February at Harrow School - Check Middlesex Schools website daily at www.middlesexschoolsaa.weebly.com
The Barnet Copthall Track is open today 10am - 9pm
Squad training starts at 7pm as usual - bring long spikes please
Tuesday 3rd February - BARNET COPTHALL TRACK CLOSED FOR TRAINING TONIGHT - THERE WILL BE A SESSION ON THURSDAY EVENING IRRESPECTIVE OF WEATHER - BACK FIELD SO BRING SPIKES PLEASE.
KEEP FOCUSSED ON YOUR GOALS
Confidence comes from knowing you are ready to take up the challenge while the value of life lies not in the length of days, but in the use we make of them.
Saturday 31st January
Not much going on this weekend other than training - very good session by Thagh and Tommy - a very purposeful 10 x 2mins. Ryan found the early morning start a real trial - should have been inside with SC doing some cycling and stretching but he did complete 9 runs so I'm happy. Expect Niall was up at Trent Park doing his steady on grass while JP-W was enjoying Saturday morning lessons before his loops at school.
Matt phoned through his Indoor 1500m time from Birmingham Games - 4m06 was not expected but a good starting point - he will be in South Africa warm weather training at Easter - some get all the perks!
Luke Ames-Blackerby slaughtered the field at the Wellington College Relays with a very fast leg to clinch victory for Highgate while Florence Bryant gave her team a solid lead for their Senior Girls victory. Results at Jand Results Service if you are interested.
Stop Press: Wednesday 29th January:
London Schools and Mid Herts Schools Championships
Tommy Bryant had a 'run away' victory in the Senior Boys London Champs held at Parly Hill this afternoon.
After blasting the first lap he settled in to consolidate a very comfortable 90secs victory - not such a bad effort considering he had done a very hard session last night.
Ryan Stephenson booked his place in the London Schools team for the ESAA Champs in Kegworth on Sat 21st March with 6th place in the Intermediate Boys race.
Meanwhile Ella Waldman had a nice recovery run as she decimated the field in the Mid Herts Senior Girls Championships held at Queenswood School, Brookmans Park this morning by over 2 minutes!
Saturday 21st January - Southern Champs
Well ........ Bronze Team Medals for Youths and Junior Men was an expected result, even without Niall Fleming.
Richard Goodman made the inevitable breakthrough to take individual Bronze after a good tussle with the more experienced Hay and Webb. It will be a fairer result on better ground and if RG does far less of the work over the first 10 minutes! But it was an awesome effort and with almost a month to prepare for the National we are 'on target' for the season - but we must restrict the racing from now on - perhaps even just doing National - Inter Counties - Schools after next week's Middx Schools.
Jack P-W was a little further back than I had expected but his style was hindered by the awefully wet conditions. Ryan Stephenson was about where I expected him to finish; only he will know who was around him but the Hillingdon lads would be a good start for comparisons. Not sure what happened to Thagh Grant but he looked to be going along sensibly with Euan and Charles before dropping out.
Tommy Bryant and Sagie Benaim had quite a battle with TB coming through to 34th by the end of the race - not sure what he was doing at the beginning but it was ultra cautious!? Good to see these two going well again. Sgaie was 36th. Well done lads!
Ella Waldman never quite got going in the heavy mud but 10th was a very pleasing result while Sophie Proffitt continues to improve, this time to 28th so things are beginning to take shape.
What a baptism of fire for Michael Potticary! 15k was a big ask in for such an inexperienced runner but in those conditions it must have felt never ending. The silver lining was to score in the SBH six - well done Mike.
Saturday 17th January: Mixed fortunes for WWA Squad at Herts & Barnet Schools and Met League
A reasonably sunny morning welcomed early starters at the Herts Champs - squad injuries restricted representation to a single squad member as Ella Waldman finished 2nd in the U19 Girls Race. Perhaps having something of an 'off day' Ella found the early pace too quick for her and struggled to close the initial gap over a relatively short but testing course at Westminster Lodge. Her position secured her place in the Herts School team with a front of starting pen position so it is all systems go for the ESAA Championships at Stanford Hall on 21st March.
With limited recent training Thagh Grant started the Met League Under 17 Men's race cautiously but in the absence of training partner RG's usual fronting running tactics TG was soon off and away to record his second Met League victory and set himself up well for the challenge of the Southerns on home territory next week. He will lead Hillingdon's challenge for U17 Team medals and with Shaftesbury unlikely to be able to call on all of their stars it should be an interesting tussle for the title of 'top dog in Middlesex'.
Mike Potticary has been taking the medicine of 2 minute reps to heart - his 64th position in the SM Met League was a superb effort - well done DJ Mickey! I wonder if he will score in the Shaftesbury 12 at the Southerns - that would be a real move forward in his first competitive season?
Meanwhile Sophie Proffitt was a revelation - no finish in the Herts U20 Champs last week but here finishing 30th against far superior opposition at adult level - a great boost to her and her coach's confidence. We must look for more consistency in races but this was a BIG STEP FORWARD for her and she will aim for a top 50 finish next week at Hillingdon.
Matt McLaughlin was a very pleasing 2nd in the U15 Barnet Schools Champs - sensible tactics for once reaped the rewards as he was just 15 secs down on the talented Chandi Udewawala from Nadeen's group.
Jack Perry-Williams, fresh from his easy U17 Boys win in the Barnet Schools tackled the awesome Knole Run at Sevenoaks yesterday - 52nd so he'll have found the 5.9mile course a real tester - almost always containing some mud holes, slippery hills and a very long haul up a deceptively difficult hill alongside a minor road! Bet he's tired today(?) Results are on www.jand.co.uk.
Injury update: Sophie Connor badly needs to race - Niall Fleming is self nursing his OS sensibly - Tom Gillespie is needing regular icing on his shin splits (does he need to see a Poddie?) - Tom Gough was 3rd U17 in the Herts but we don't see him enough at Copthall.
Saturday 10th January: Middlesex AAA County Cross Country Championships:
The Wizards Squad secured their first two important titles at a very cold and frozen Trent Park Course.
Richard Goodman, running for Shaftesbury Barnet Harriers won the Under 17 Mens' Race by over a minute to outclass the opposition.
Ella Waldman, representing London Heathside had a convincing 40 secs win in the Under 20 Womens' Race
Full results of Middlesex Champs can be found at: www.middlesexaa.org.uk
Thursday 8th January: Niall Fleming is back training!
Good to see Niall Fleming back training regularly following a scary period managing osgood's in both knees. He's grown approximately 6" in the last year so the going has been tough - class will tell but his season is way behind schedule and both the Herts AAA and Herts Schools may just be a bit too early for him to shine.
Saturday 3rd January: Sophie Connor bounces back
Goods news for Sophie Connor as she successfully took her first tentative steps back into competitive running following a worrying knee injury back in October. Placing 4th in the U17/20 Apex Chiltern League race at Wing (3rd U17) on Saturday 3rd January was a great result considering she has had so little quality training for the past two months. Class always rises to the occasion and after a sensibly cautious start the English Schools 1500m Champion made excellent progress and will be pleased to have been within a minute of the lead given that that was quite a scrap between Melissa Hawtin (Oxford City) and Hannah Walker (Dacorum & Tring).
