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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
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.
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'
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.
First of my Monthly Coaching Articles is posted in the Coaching Articles Section
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!?
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.
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.
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
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.
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.
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.
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
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............
NOT TRAINING ON THURSDAY 26TH MARCH (NEXT WEEK) - WW AWAY IN HOMELAND ............. ANOTHER GRASSLAND SESSION ON TUESDAY PLEASE - KEEP UP THE STEADIES.
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??
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?
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.
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.
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.
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
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!
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!
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!
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!
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.
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.
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.
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
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.
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.
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!
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.
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.
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
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.
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).