Sunday 30th January 2011
========================New details this week - Strength and Conditioning Classes
Forthcoming Fixtures
- 5th February – Schools Inter County Match - Prospect Park, Reading
- 5th February – BUCS Championships – Senneleys Park, Birmingham
- 6th February – Ryde 10 (RRL) – Ryde
- 12th February – Hampshire XC League – Salisbury
- 13th February – CC6 League – Bolderwood, Totton
- 19th February – English National XC Championships – Alton Towers
- 20th February - Bramley 20 (RRL) – Bramley
- 27th February – Wessex League – Kings Park, Bournemouth
For 19 February 2011 - English National XC Championships, Alton Towers
I have entered :
Michaela McCallum
David Vosser
Madeline Vosser
Kathy Bailey
Franklyn Young
Sarah Holliday
Louise Damen
Paul Stoodley
Kat Bonham
Marc Lyne
Phil Killingley
Lorna Russell
Alan Murchison
Lucy Elliott
Lauren Smith
Karen Hazlitt
Sue True
Barbara Hosack
Max Kiralyfi
Jen McLachlan
Louisa Warwick
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Alan Coveney's session :
TUESDAY TRAINING FEBRUARY 1ST.
Meet at track .Drills @ 6.50 pm.
training on track
5 Mins threshold
6 x 800 (90)
strides
( 5 mins threshold for non racers.)
Marathoners :
EXTRA on session
5 mins threshold
5 mins steady
5 mins M.P.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday night grass sessions
As an alternative to Alan’s autumn road-based hill sessions, Lou and Karen will once again run grass sessions on a Tuesday night. These will run every week at the normal time, except for the Tuesday before a Hants Road Race League race, when we’ll do Alan’s track session instead to sharpen up for the weekend’s race.
As usual – meet at the track ready for drills at 6.50. Both Alan’s and the grass group will do drills together then split up.
Last year’s sessions were great. We had a real mix of novices, cross country runners, speed merchants, people coming back from injury and people whose children were doing a session. We’ve designed the sessions to be adaptable for anyone ... so if you want a tough session without pounding the track or pavements, give them a go – they’re definitely not a soft option. We’ve based them round building towards the HRRL and the main cross country events. They’re all based on time rather than distance so everyone starts and finishes together which gives a great feeling of camaraderie... and shared pain!
If you’d like to give the sessions a go, but aren’t sure what’s involved, get in touch with Lou – either catch her at the track most Tuesdays and Thursdays or by email – lou@louwalker.com. Seriously – do these sessions and you’ll fly round your races in the new year!
Tuesday 1st February grass session:
No grass session this week - we'll all be on the track.
Lou Walker
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10pm start.
There will always be somebody available to give support for new runners.
Thursday will still be a training night; thus giving runners the option to do either a session or a training run.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :
Tuesday 1st February
The session will be on the grass It’ll be a ‘down the clock session’ (6min,5min,4min,3min,2min,1min) 3 min rec for first 3, 2min for second 3.
We’ll use the 500m loop
Thursday 3rd February
6 * 90 secs easy (90 secs recovery)
Saturday 5th February
Schools Inter County Match
If possible you should try and attend on both Tuesday and Thursday, Tuesdays are speed base on the track and Thursday's have a more speed endurance base and will always be on grass.
Please note this is a general training schedule and sessions will always be adjusted to suit the group you are in.
If you have any questions feel free to call me or come and have a chat on a Tuesday evening.
best wishes
David Vosser
Seniors looking for a bit of a speed session are always welcome to join in with the Juniors - don't hesitate to talk to David.
~~~~~~~~~~~~~~
A GRASS CIRCUIT will be laid Thursday weekly from 6.40pm on the fields by the track, predominantly used by the juniors but available to anyone wishing to do a grass session. - dk
~~~~~~~~~~~~~~~~~~~
Senior Saturday Sessions organised by John O'Shea
I shall be doing a session at Farley each week at 9.00 through the Winter, although probably not on Hants XC weekends, if anyone wants to join in they are welcome.
NB This weekend is a Hampshire League weekend
John (john_o_shea@hotmail.com)
*****************************************************************
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Eastleigh Park Run
Every Saturday at 9am there is a NEW Park Run venue at Lakeside Country Park, Eastleigh. This is a free event, you just need to register on the Park Run website (once) and print of your individual bar code, which you must take to the run. Great course, 2 laps of undulating mixed terrain, good training at whatever pace you want to run. http://www.parkrun.org.uk/Eastleigh/Home.aspx
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WADAC Social Run
I am sending out this email in the hope that we can encourage our many road runners to return to our social runs. We now have a Wednesday eve. , (in the Gallery at River Park Sport Centre meeting at 7.00pm for a 7.10 pm start) and Thursday eve. (6.45 pm at the track)
At present there are just a handful of regulars at both evenings. It would be so good to get together the many runners that the club has.
A difficulty of having such small numbers is when we have guests joining us it is quite difficult on occasions to pair them with someone of similar ability.
If you want to find out more please email me on coveneyalanjean@waitrose.com
Happy running
Alan Coveney
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
National XC Championships, Alton Towers 19th February – HEAVILY SUBSIDISED Travel Arrangements
The Club will definitely be booking a 33 Seater coach for this event, looking to leave early morning in order to arrive in time for the Junior races. From initial responses there are still seats available and we are looking for as many as possible to use this mode of transport to engender great team spirit between the junior and senior athletes. So if you are interested, please can you email either Stella Bowling (karl.bowling@talktalk.net) or myself (dkontherun@btinternet.com) – Many thanks dk
CC6 Message from Chris Setters (adapted to fit this blog)
I am WADAC’s CC6 manager.
If you have raced a sub 6:30 minute mile pace in a 10k or 5 mile race in the last 12 months then technically you are too fast. However, unless it is obvious you are too fast and other runners complain then the league doesn’t apply the letter of the law. Its very informal, you don’t need to sign up in advance, just wear your WADAC vest on the day.
Remaining fixtures:
13 Feb : Bolderwood, Totton
6 March : Fleming Park, Eastleigh
Thanks, and here’s to a very happy and successful new year!
Chris
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Road Race League Events Coming Up
Ryde 10, 6 Feb: this is a wonderful race and one in which we can consolidate our position - or put it in threat, as happened last year with a very poor turnout! It is a day out that really gets the club together. The club pays for the ferry from Portsmouth. You get a lovely 10-mile race largely along country lanes and can have Sunday lunch afterwards. Please put this in your diaries now.
Bramley 20, 20 Feb: You do not have to be a marathon runner to do this. Like the Ryde 10 it gets a lower turnout from Hampshire clubs than other races and we can make real progress in the league as a result. It has a low entry limit though and is one of the key London Marathon preparation events, so it is important to enter well before race day.
Salisbury 10, 13 Mar: From the outskirts of Salisbury and into the country, coming back to a running track for the last 300 metres.
Eastleigh 10K, 27 Mar: a flat and therefore very popular run. Enter now if you want to guarantee a place. It fills up very quickly.
Simon Stevens
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Exciting News - “Drop-In” Coaching Sessions Coming Up
We are sure that you have fantastic running goals for the Spring, maybe a marathon, a half marathon or a 5k. Whatever your goal, we are here to help.
On the following dates we will be holding informal drop in coaching sessions at the track after the Tuesday session.
1st Feb
1st March
5th April
Please sign in before the session so we and you know how many to expect. We will limit you time to 10 mins max, with an aim to be over by 8.30.
This is a great opportunity to pick the brains of the Club's endurance coaches and to make sure your training is on target.
Any coaches out there who would like to get involved just e mail Karen Hazlitt (Hazlitt@hazlittfamily.co.uk)
Thanks
Alan, Karen, Lou, Michaela and John
WADAC Endurance Coaches
WADAC is starting a Strength and Conditioning class in February. The class is aimed at improving peoples running style and efficiency by improving muscle strength, balance and movement patterns. This is not an aerobic/cardiovascular circuit, nor is it an individually tailored treatment session.
This class is appropriate for all levels as we are able to adjust the exercises to suit a wide variety of abilities within the same class.
All senior members are welcome, but places are limited to 12 due to the size of the location and therefore a charge of £18 (for 6 sessions) is being made to ensure people are committed to attend and to help cover costs.
Anyone interested must email Strengthconditioning@wadac.org.uk to put their name forward to apply to attend. Please include: your name, email address and mobile number.
You will receive an email to confirm that we have received your email and then to confirm your place.
The classes will run initially for 6 weeks:
•1. Monday 7th February
•2. Monday 14th February
•3. Monday 21st February
•4. Monday 28th February
•5. Monday 7th March
•6. Monday 14th March
Location: Winchester University (a map will be sent with your confirmation)
Time: 6pm -7pm
Cost: £18 (due on or before first session)
After this set of 6 session a further 6 sessions will follow on Mon 4th, 11th, 18th April, with a two week break over Easter and continuing on Mon 9th, 16th, 23rd May. Further dates will be announced, so if you don’t get into the first set of session you should be able to take part eventually.
If you would like further information about the class please speak to: or email Strengthconditioning@wadac.org.uk (Please do not email the team directly)
John O’Shea
Lou Walker
Emma Patel
Barbara Yff
Janet Littlewood
Michaela McCallum
Kat Bonham
If you have any medical conditions or injuries that may make these sessions unsuitable for you please consult a health care professional or coach for advice, and inform us before taking part.
Kind Regards
Janet Littlewood
PS: Please do not email or face book any of the above people directly expecting to get on the list. Only emails to Strengthconditioning@wadac.org.uk will be accepted as an application for a place.
Have a great week
dk
==========================================================================================================================================================================
Labels: Tuesday 1st February 2011 Training Week
Sunday 23rd January 2011
========================New details this week - “Drop-In” Coaching Sessions
Forthcoming Fixtures
- 29th January 2011 – SEAA XC Championships, Hampstead Heath
For 29th January 2011 - South Of England XC Championships, Hampstead Heath
I have entered the following names
Andy Greenleaf
Franklyn Young
Julian Mann
Marc Lyne
David Vosser
Ian Berry
Dan Leedham
Will Harding
John O’Shea
Phil Killingley
Will Clarkson
Michaela McCallum
Madeline Vosser
Sue True
Karen Hazlitt
Sarah Holliday
Barbara Hosack
Kathy Bailey
Joy Radford
Louise Damen
Emma Patel
Lucy Elliott
Clare Knapton
Jess Macrory
Lorna Russell
Kat Bonham
Max Kiralyfi
Dom Kiralyfi
James Espie
Jen Mclachlan
Louisa Warwick
19 February 2011 - English National XC Championships, Alton Towers
Entered :
Michaela McCallum
David Vosser
Madeline Vosser
Kathy Bailey
Franklyn Young
Sarah Holliday
Louise Damen
Paul Stoodley
Kat Bonham
Marc Lyne
Phil Killingley
Lorna Russell
Alan Murchison
Lucy Elliott
Lauren Smith
Karen Hazlitt
Sue True
Barbara Hosack
Max Kiralyfi
Jen McLachlan
Louisa Warwick
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Alan Coveney's session :
TUESDAY 25TH. JANUARY TRAINING
Meet at track for drills @ 6.50pm.
Run to St. Cross for reps .
( junction of Kingsgate St. / Norman road.)
7 x 1 k . ( 90 )
marathoners + 2k @ M.P.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday night grass sessions
As an alternative to Alan’s autumn road-based hill sessions, Lou and Karen will once again run grass sessions on a Tuesday night. These will run every week at the normal time, except for the Tuesday before a Hants Road Race League race, when we’ll do Alan’s track session instead to sharpen up for the weekend’s race.
As usual – meet at the track ready for drills at 6.50. Both Alan’s and the grass group will do drills together then split up.
Last year’s sessions were great. We had a real mix of novices, cross country runners, speed merchants, people coming back from injury and people whose children were doing a session. We’ve designed the sessions to be adaptable for anyone ... so if you want a tough session without pounding the track or pavements, give them a go – they’re definitely not a soft option. We’ve based them round building towards the HRRL and the main cross country events. They’re all based on time rather than distance so everyone starts and finishes together which gives a great feeling of camaraderie... and shared pain!
If you’d like to give the sessions a go, but aren’t sure what’s involved, get in touch with Lou – either catch her at the track most Tuesdays and Thursdays or by email – lou@louwalker.com. Seriously – do these sessions and you’ll fly round your races in the new year!
Tuesday 25th January’s grass session:
5 or 6 x (5 mins t’hold, then 1 min @ 10k pace) 60 sec RI.
Lou Walker
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10pm start.
There will always be somebody available to give support for new runners.
Thursday will still be a training night; thus giving runners the option to do either a session or a training run.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :
Tuesday 25th January
Grass : 8 * 90 secs (2 sets of 4) 60 secs recovery
Thursday 27th January
5 * 90 secs easy (90 secs recovery)
Saturday 29th January
SEAA “South Of England Cross Country Championships, Parliament Hill Fields
If possible you should try and attend on both Tuesday and Thursday, Tuesdays are speed base on the track and Thursday's have a more speed endurance base and will always be on grass.
Please note this is a general training schedule and sessions will always be adjusted to suit the group you are in.
If you have any questions feel free to call me or come and have a chat on a Tuesday evening.
best wishes
David Vosser
Seniors looking for a bit of a speed session are always welcome to join in with the Juniors - don't hesitate to talk to David.
~~~~~~~~~~~~~~
A GRASS CIRCUIT will be laid Thursday weekly from 6.40pm on the fields by the track, predominantly used by the juniors but available to anyone wishing to do a grass session. - dk
~~~~~~~~~~~~~~~~~~~
Senior Saturday Sessions organised by John O'Shea
I shall be doing a session at Farley each week at 9.00 through the Winter, although probably not on Hants XC weekends, if anyone wants to join in they are welcome.
NB This weekend is a Hampshire League weekend
John (john_o_shea@hotmail.com)
*****************************************************************
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Eastleigh Park Run
Every Saturday at 9am there is a NEW Park Run venue at Lakeside Country Park, Eastleigh. This is a free event, you just need to register on the Park Run website (once) and print of your individual bar code, which you must take to the run. Great course, 2 laps of undulating mixed terrain, good training at whatever pace you want to run. http://www.parkrun.org.uk/Eastleigh/Home.aspx
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WADAC Social Run
I am sending out this email in the hope that we can encourage our many road runners to return to our social runs. We now have a Wednesday eve. , (in the Gallery at River Park Sport Centre meeting at 7.00pm for a 7.10 pm start) and Thursday eve. (6.45 pm at the track)
At present there are just a handful of regulars at both evenings. It would be so good to get together the many runners that the club has.
A difficulty of having such small numbers is when we have guests joining us it is quite difficult on occasions to pair them with someone of similar ability.
If you want to find out more please email me on coveneyalanjean@waitrose.com
Happy running
Alan Coveney
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
National XC Championships, Alton Towers 19th February - Travel Arrangements
I have sent a separate email to all senior athletes entered for the National XC Championships in February as the Club is looking to hire a coach for the day trip for this, the show case Club XC event of the calendar year. All athletes / spectators / supporters are urged to support this travel mode and therefore if you wish to book a seat for the coach (full details to follow in due course), please can you get in touch with either Stella Bowling or Dave Kennedy ASAP - Many thanks, dk
CC6 Message from Chris Setters (adapted to fit this blog)
I am WADAC’s CC6 manager.
If you have raced a sub 6:30 minute mile pace in a 10k or 5 mile race in the last 12 months then technically you are too fast. However, unless it is obvious you are too fast and other runners complain then the league doesn’t apply the letter of the law. Its very informal, you don’t need to sign up in advance, just wear your WADAC vest on the day.
Remaining fixtures:
13 Feb : Bolderwood, Totton
6 March : Fleming Park, Eastleigh
Thanks, and here’s to a very happy and successful new year!
Chris
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Road Race League Events Coming Up
Ryde 10, 6 Feb: this is a wonderful race and one in which we can consolidate our position - or put it in threat, as happened last year with a very poor turnout! It is a day out that really gets the club together. The club pays for the ferry from Portsmouth. You get a lovely 10-mile race largely along country lanes and can have Sunday lunch afterwards. Please put this in your diaries now.
Bramley 20, 20 Feb: You do not have to be a marathon runner to do this. Like the Ryde 10 it gets a lower turnout from Hampshire clubs than other races and we can make real progress in the league as a result. It has a low entry limit though and is one of the key London Marathon preparation events, so it is important to enter well before race day.
Salisbury 10, 13 Mar: From the outskirts of Salisbury and into the country, coming back to a running track for the last 300 metres.
Eastleigh 10K, 27 Mar: a flat and therefore very popular run. Enter now if you want to guarantee a place. It fills up very quickly.
Simon Stevens
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Exciting News - “Drop-In” Coaching Sessions Coming Up
We are sure that you have fantastic running goals for the Spring, maybe a marathon, a half marathon or a 5k. Whatever your goal, we are here to help.
On the following dates we will be holding informal drop in coaching sessions at the track after the Tuesday session.
25th Jan
1st Feb
1st March
5th April
Please sign in before the session so we and you know how many to expect. We will limit you time to 10 mins max, with an aim to be over by 8.30.
This is a great opportunity to pick the brains of the Club's endurance coaches and to make sure your training is on target.
Any coaches out there who would like to get involved just e mail Karen Hazlitt (Hazlitt@hazlittfamily.co.uk)
Thanks
Alan, Karen, Lou, Michaela and John
WADAC Endurance Coaches
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Have a great week
dk
========================================================================================================================================================================================
Labels: Tuesday 25th January 2011 Training Week
Sunday 16th January 2011
========================New details this week - National XC Championships Coach Travel Arrangements
Forthcoming Fixtures - 22nd January 2011 – Hampshire Schools
- 23rd January 2011 – Wessex League, Yeovil
- 29th January 2011 – SEAA XC Championships, Hampstead Heath
For 29th January 2011 - South Of England XC Championships, Hampstead Heath I have entered the following names
Andy Greenleaf
Franklyn Young
Julian Mann
Marc Lyne
David Vosser
Ian Berry
Dan Leedham
Will Harding
John O’Shea
Phil Killingley
Will Clarkson
Michaela McCallum
Madeline Vosser
Sue True
Karen Hazlitt
Sarah Holliday
Barbara Hosack
Kathy Bailey
Joy Radford
Louise Damen
Emma Patel
Lucy Elliott
Clare Knapton
Jess Macrory
Lorna Russell
Kat Bonham
Max Kiralyfi
Dom Kiralyfi
James Espie
Jen Mclachlan
Louisa Warwick
19 February 2011 - English National XC Championships, Alton Towers Entered :
Michaela McCallum
David Vosser
Madeline Vosser
Kathy Bailey
Franklyn Young
Sarah Holliday
Louise Damen
Paul Stoodley
Kat Bonham
Marc Lyne
Phil Killingley
Lorna Russell
Alan Murchison
Lucy Elliott
Lauren Smith
Karen Hazlitt
Sue True
Barbara Hosack
Max Kiralyfi
Jen McLachlan
Louisa Warwick
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Alan Coveney's session :
TUESDAY JANUARY 18TH.
Meet at track .Drills @ 6.50 pm.
Run to St Cross for reps . around loop.
Start @ Junction of Norman road / Kingsgate St.
8 x 800m.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday night grass sessions As an alternative to Alan’s autumn road-based hill sessions, Lou and Karen will once again run grass sessions on a Tuesday night. These will run every week at the normal time, except for the Tuesday before a Hants Road Race League race, when we’ll do Alan’s track session instead to sharpen up for the weekend’s race.
As usual – meet at the track ready for drills at 6.50. Both Alan’s and the grass group will do drills together then split up.
Last year’s sessions were great. We had a real mix of novices, cross country runners, speed merchants, people coming back from injury and people whose children were doing a session. We’ve designed the sessions to be adaptable for anyone ... so if you want a tough session without pounding the track or pavements, give them a go – they’re definitely not a soft option. We’ve based them round building towards the HRRL and the main cross country events. They’re all based on time rather than distance so everyone starts and finishes together which gives a great feeling of camaraderie... and shared pain!
If you’d like to give the sessions a go, but aren’t sure what’s involved, get in touch with Lou – either catch her at the track most Tuesdays and Thursdays or by email – lou@louwalker.com. Seriously – do these sessions and you’ll fly round your races in the new year!
Tuesday 18th January’s grass session:
Pyramid session: 2 x (5 min, 3 min, 1 min, 3, 5) with 90 sec RI and 3 mins between sets.
Lou Walker
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Wednesday Night Run's These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10pm start.
There will always be somebody available to give support for new runners.
Thursday will still be a training night; thus giving runners the option to do either a session or a training run.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :
Tuesday 18th January
10 * 80 sec, 2 sets of 5 (60 secs rec)
Thursday 20th January
4 or 6 * 2 mins (90 secs rec)
Saturday 22nd January
Hampshire Schools Championships
If possible you should try and attend on both Tuesday and Thursday, Tuesdays are speed base on the track and Thursday's have a more speed endurance base and will always be on grass.
Please note this is a general training schedule and sessions will always be adjusted to suit the group you are in.
If you have any questions feel free to call me or come and have a chat on a Tuesday evening.
best wishes
David Vosser
Seniors looking for a bit of a speed session are always welcome to join in with the Juniors - don't hesitate to talk to David.
~~~~~~~~~~~~~~
A GRASS CIRCUIT will be laid Thursday weekly from 6.40pm on the fields by the track, predominantly used by the juniors but available to anyone wishing to do a grass session. - dk
~~~~~~~~~~~~~~~~~~~
Senior Saturday Sessions organised by John O'Shea I shall be doing a session at Farley each week at 9.00 through the Winter, although probably not on Hants XC weekends, if anyone wants to join in they are welcome.
NB This weekend is a Hampshire League weekend
John (john_o_shea@hotmail.com)
***********************************************************************************
All Road Runners, For those who did not have an entry last year to the Stubbington 10K the entries for this year's race will open on 1 November. See http://www.sgrac.net/html/sgrac-10k.html. This is on 16 Jan. Again this is a very popular race so enter asap.
The women are doing exceptionally well in the league so let's keep that up.
For the men it is in the balance. We need some victories to put us on top of Portsmouth Joggers in both A and B leagues and
FINALLY
Entries are coming in thick and fast for the Stubbington 10k race on Sunday, January 16th. Entries are £12 for affiliated runners and £14 for unaffiliated entries.
We anticipate entries will close in December, so it is advised that runners get in quick.
To enter, log onto the Stubbington Green Runners' website at: www.sgrac.net/ and follow the instructions
All the best
Simon Stevens
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Eastleigh Park Run Every Saturday at 9am there is a NEW Park Run venue at Lakeside Country Park, Eastleigh. This is a free event, you just need to register on the Park Run website (once) and print of your individual bar code, which you must take to the run. Great course, 2 laps of undulating mixed terrain, good training at whatever pace you want to run. http://www.parkrun.org.uk/Eastleigh/Home.aspx
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WADAC Social Run I am sending out this email in the hope that we can encourage our many road runners to return to our social runs. We now have a Wednesday eve. , (in the Gallery at River Park Sport Centre meeting at 7.00pm for a 7.10 pm start) and Thursday eve. (6.45 pm at the track)
At present there are just a handful of regulars at both evenings. It would be so good to get together the many runners that the club has.
A difficulty of having such small numbers is when we have guests joining us it is quite difficult on occasions to pair them with someone of similar ability.
If you want to find out more please email me on coveneyalanjean@waitrose.com
Happy running
Alan Coveney
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
National XC Championships, Alton Towers 19th February - Travel ArrangementsI am sending a separate email to all senior athletes entered for the National XC Championships in February as the Club is looking to hire a coach for the day trip for this, the show case Club XC event of the calendar year. All athletes / spectators / supporters are urged to support this travel mode and therefore if you wish to book a seat for the coach (full details to follow in due course), please can you get in touch with either Stella Bowling or Dave Kennedy - Many thanks, dk
CC6 Message from Chris Setters (adapted to fit this blog)
I am WADAC’s CC6 manager.
If you have raced a sub 6:30 minute mile pace in a 10k or 5 mile race in the last 12 months then technically you are too fast. However, unless it is obvious you are too fast and other runners complain then the league doesn’t apply the letter of the law. Its very informal, you don’t need to sign up in advance, just wear your WADAC vest on the day.
Remaining fixtures: 13 Feb : Bolderwood, Totton
6 March : Fleming Park, Eastleigh
Thanks, and here’s to a very happy and successful new year!
Chris
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Road Race League Events Coming Up Ryde 10, 6 Feb: this is a wonderful race and one in which we can consolidate our position - or put it in threat, as happened last year with a very poor turnout! It is a day out that really gets the club together. The club pays for the ferry from Portsmouth. You get a lovely 10-mile race largely along country lanes and can have Sunday lunch afterwards. Please put this in your diaries now.
Bramley 20, 20 Feb: You do not have to be a marathon runner to do this. Like the Ryde 10 it gets a lower turnout from Hampshire clubs than other races and we can make real progress in the league as a result. It has a low entry limit though and is one of the key London Marathon preparation events, so it is important to enter well before race day.
Salisbury 10, 13 Mar: From the outskirts of Salisbury and into the country, coming back to a running track for the last 300 metres.
Eastleigh 10K, 27 Mar: a flat and therefore very popular run. Enter now if you want to guarantee a place. It fills up very quickly.
Simon Stevens
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Have a great week
dk
Labels: Tuesday 18th January 2011 Training Week
Sunday 9th January 2011
======================= No new details this week.
Forthcoming Fixtures
- 15th January 2011 – Hampshire XC League, Prospect Park, Reading
- 16th January 2011 – Stubbington 10k (RRL)
- 22nd January 2011 – Hampshire Schools
- 23rd January 2011 – Wessex League, Yeovil
- 29th January 2011 – SEAA XC Championships, Hampstead Heath
For 29th January 2011 - South Of England XC Championships, Hampstead Heath
I have entered the following names
Andy Greenleaf
Franklyn Young
Julian Mann
Marc Lyne
David Vosser
Ian Berry
Dan Leedham
Will Harding
John O’Shea
Phil Killingley
Will Clarkson
Michaela McCallum
Madeline Vosser
Sue True
Karen Hazlitt
Sarah Holliday
Barbara Hosack
Kathy Bailey
Joy Radford
Louise Damen
Emma Patel
Lucy Elliott
Clare Knapton
Jess Macrory
Lorna Russell
Kat Bonham
Max Kiralyfi
Dom Kiralyfi
James Espie
Jamie Knapp
Jen Mclachlan
Louisa Warwick
19 February 2011 - English National XC Championships, Alton Towers
Entered :
Michaela McCallum
David Vosser
Madeline Vosser
Kathy Bailey
Franklyn Young
Sarah Holliday
Louise Damen
Paul Stoodley
Kat Bonham
Marc Lyne
Phil Killingley
Lorna Russell
Alan Murchison
Lucy Elliott
Lauren Smith
Karen Hazlitt
Sue True
Barbara Hosack
Andy Greenleaf
Jamie Knapp
Max Kiralyfi
Jen McLachlan
Louisa Warwick
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Alan Coveney's session :
TUESDAY JANUARY 11TH.
Meet at track , drills at 6.50pm
5 Mins threshold (2 mins..)
6 x 800 m ( 90 )
strides
Non racers - extra
10 mins threshold
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday night grass sessions
As an alternative to Alan’s autumn road-based hill sessions, Lou and Karen will once again run grass sessions on a Tuesday night. These will run every week at the normal time, except for the Tuesday before a Hants Road Race League race, when we’ll do Alan’s track session instead to sharpen up for the weekend’s race.
As usual – meet at the track ready for drills at 6.50. Both Alan’s and the grass group will do drills together then split up.
Last year’s sessions were great. We had a real mix of novices, cross country runners, speed merchants, people coming back from injury and people whose children were doing a session. We’ve designed the sessions to be adaptable for anyone ... so if you want a tough session without pounding the track or pavements, give them a go – they’re definitely not a soft option. We’ve based them round building towards the HRRL and the main cross country events. They’re all based on time rather than distance so everyone starts and finishes together which gives a great feeling of camaraderie... and shared pain!
If you’d like to give the sessions a go, but aren’t sure what’s involved, get in touch with Lou – either catch her at the track most Tuesdays and Thursdays or by email – lou@louwalker.com. Seriously – do these sessions and you’ll fly round your races in the new year!
Tuesday 11th January’s grass session:
There’s no grass session this week because we’ll do Alan’s track session.
Lou Walker
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10pm start.
There will always be somebody available to give support for new runners.
Thursday will still be a training night; thus giving runners the option to do either a session or a training run.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :
Tuesday 11th January
Pyramid (60,90, 2min,2m30,2m,90,60) 5mins x 2. Set 2 less 60’s Grass
Rec(60,60,90,90,90,60
Thursday 13th January
6 * 90 secs (60 sec rec, 2 sets of 3 2min after set)
Saturday 15th January
Hampshire XC League @ Reading
If possible you should try and attend on both Tuesday and Thursday, Tuesdays are speed base on the track and Thursday's have a more speed endurance base and will always be on grass.
Please note this is a general training schedule and sessions will always be adjusted to suit the group you are in.
If you have any questions feel free to call me or come and have a chat on a Tuesday evening.
best wishes
David Vosser
Seniors looking for a bit of a speed session are always welcome to join in with the Juniors - don't hesitate to talk to David.
~~~~~~~~~~~~~~
A GRASS CIRCUIT will be laid Thursday weekly from 6.40pm on the fields by the track, predominantly used by the juniors but available to anyone wishing to do a grass session. - dk
~~~~~~~~~~~~~~~~~~~
Senior Saturday Sessions organised by John O'Shea
I shall be doing a session at Farley each week at 9.00 through the Winter, although probably not on Hants XC weekends, if anyone wants to join in they are welcome.
NB This weekend is a Hampshire League weekend
John (john_o_shea@hotmail.com)
***********************************************************************************
All Road Runners,
For those who did not have an entry last year to the Stubbington 10K the entries for this year's race will open on 1 November. See http://www.sgrac.net/html/sgrac-10k.html. This is on 16 Jan. Again this is a very popular race so enter asap.
The women are doing exceptionally well in the league so let's keep that up.
For the men it is in the balance. We need some victories to put us on top of Portsmouth Joggers in both A and B leagues and
FINALLY
Entries are coming in thick and fast for the Stubbington 10k race on Sunday, January 16th. Entries are £12 for affiliated runners and £14 for unaffiliated entries.
We anticipate entries will close in December, so it is advised that runners get in quick.
To enter, log onto the Stubbington Green Runners' website at: www.sgrac.net/ and follow the instructions
All the best
Simon Stevens
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Eastleigh Park Run
Every Saturday at 9am there is a NEW Park Run venue at Lakeside Country Park, Eastleigh. This is a free event, you just need to register on the Park Run website (once) and print of your individual bar code, which you must take to the run. Great course, 2 laps of undulating mixed terrain, good training at whatever pace you want to run. http://www.parkrun.org.uk/Eastleigh/Home.aspx
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WADAC Social Run
I am sending out this email in the hope that we can encourage our many road runners to return to our social runs. We now have a Wednesday eve. , (in the Gallery at River Park Sport Centre meeting at 7.00pm for a 7.10 pm start) and Thursday eve. (6.45 pm at the track)
At present there are just a handful of regulars at both evenings. It would be so good to get together the many runners that the club has.
A difficulty of having such small numbers is when we have guests joining us it is quite difficult on occasions to pair them with someone of similar ability.
If you want to find out more please email me on coveneyalanjean@waitrose.com
Happy running
Alan Coveney
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
CC6 Message from Chris Setters (adapted to fit this blog)
I am WADAC’s CC6 manager.
If you have raced a sub 6:30 minute mile pace in a 10k or 5 mile race in the last 12 months then technically you are too fast. However, unless it is obvious you are too fast and other runners complain then the league doesn’t apply the letter of the law. Its very informal, you don’t need to sign up in advance, just wear your WADAC vest on the day.
I’d also just like to put out a call to all runners (especially ladies) who may be considering running this CC6 on 2nd January. We didn’t get a ladies team out last race and are only just managing to get a men’s team out. If you are available, it would be great to see a few more WADAC runners this time around.
Remaining fixtures:
13 Feb : Bolderwood, Totton
6 March : Fleming Park, Eastleigh
Thanks, and here’s to a very happy and successful new year!
Chris
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Road Race League Events Coming Up
Stubbington 10K, 16 Jan: if you have not entered yet, I am afraid this one is full. IF YOU HAVE AN ENTRY BUT CANNOT RUN, PLEASE SEND OUT A MESSAGE TO SEE IF SOMEONE ELSE WILL TAKE UP THE PLACE. The organisers will probably allow the change with a reasonable amount of notice.
Ryde 10, 6 Feb: this is a wonderful race and one in which we can consolidate our position - or put it in threat, as happened last year with a very poor turnout! It is a day out that really gets the club together. The club pays for the ferry from Portsmouth. You get a lovely 10-mile race largely along country lanes and can have Sunday lunch afterwards. Please put this in your diaries now.
Bramley 20, 20 Feb: You do not have to be a marathon runner to do this. Like the Ryde 10 it gets a lower turnout from Hampshire clubs than other races and we can make real progress in the league as a result. It has a low entry limit though and is one of the key London Marathon preparation events, so it is important to enter well before race day.
Salisbury 10, 13 Mar: From the outskirts of Salisbury and into the country, coming back to a running track for the last 300 metres.
Eastleigh 10K, 27 Mar: a flat and therefore very popular run. Enter now if you want to guarantee a place. It fills up very quickly.
Simon Stevens
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Have a great week
dk
Labels: Tuesday 11th January 2011 Training Week
Monday 3rd January 2011
======================= New details.
- Message from Chris Setters re the CC6 Series
- Message from Simon Stevens re Road Race League Events Coming Up
Forthcoming Fixtures
- 8th January 2011 - Hampshire County XC Championships, Fleming Park, Eastleigh
- 15th January 2011 – Hampshire XC League, Prospect Park, Reading
- 16th January 2011 – Stubbington 10k (RRL)
8th January 2011 - Hampshire County XC Championships, Fleming Park, Eastleigh
For those entered for the County XC Champs who have not so far paid, you must either :
(1) Send me (Dave Kennedy 5 Hazel Grove, Winchester SO22 4PQ) a cheque for £6 or
(2) if you wish to do an online banking transfer to me, please phone me for my bank details, Many thanks, dk (dkontherun@btinternet.com)
(3) Pay me on the day at the event itself
Andy Greenleaf - Paid
Franklyn Young – To pay
Alan Murchison – To pay
Ian Leedham - Paid
Julian Mann - To pay
Becky Gough - To pay
Marc Lyne - To pay
Sarah Holliday – To pay
Karen Hazlitt - To pay
Michaela McCallum – Paid
David Vosser – Paid
Madeline Vosser – Paid
Sue True – To pay
Will Harding – To pay
Barbara Hosack – Paid
Joy Radford – To pay
Lucy Elliott – Paid
Paul Stoodley - To pay
Kat Bonham - Entering Separately
Kath Bailey – Entering Separately
Phil Berntsen - Entering Separately
Lorna Russell - Entering Separately
Louisa Warwick (U20) - Entering Separately
- 29th January 2011 - South Of England XC Championships, Hampstead Heath
I have entered the following names
Andy Greenleaf
Franklyn Young
Julian Mann
Marc Lyne
David Vosser
Ian Berry
Dan Leedham
Will Harding
John O’Shea
Phil Killingley
Will Clarkson
Michaela McCallum
Madeline Vosser
Sue True
Karen Hazlitt
Sarah Holliday
Barbara Hosack
Kathy Bailey
Joy Radford
Louise Damen
Emma Patel
Lucy Elliott
Clare Knapton
Jess Macrory
Lorna Russell
Kat Bonham
Max Kiralyfi
Dom Kiralyfi
James Espie
Jamie Knapp
Jen Mclachlan
Louisa Warwick
19 February 2011 - English National XC Championships, Alton Towers
To be entered :
Michaela McCallum
David Vosser
Madeline Vosser
Kathy Bailey
Franklyn Young
Sarah Holliday
Louise Damen
Paul Stoodley
Kat Bonham
Marc Lyne
Phil Killingley
Lorna Russell
Alan Murchison
Lucy Elliott
Lauren Smith
Karen Hazlitt
Sue True
Barbara Hosack
Jamie Knapp
Max Kiralyfi
Jen McLachlan
Louisa Warwick
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Alan Coveney's sessions :
Happy new year everyone
TUESDAY JANUARY 4TH.
Meet at track. Drills at 6.50 pm
Hillwork at Magdalene hill
2 x 10 mins ( 90 )
Cathedral reps
3 x 1 mile ( dependent on fitness )
THURSDAY JAN. 6TH.
Meet at track for Threshold training
6 x 5mins ( 90 )
ALAN COVENEY
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday night grass sessions
As an alternative to Alan’s autumn road-based hill sessions, Lou and Karen will once again run grass sessions on a Tuesday night. These will run every week at the normal time, except for the Tuesday before a Hants Road Race League race, when we’ll do Alan’s track session instead to sharpen up for the weekend’s race.
As usual – meet at the track ready for drills at 6.50. Both Alan’s and the grass group will do drills together then split up.
Last year’s sessions were great. We had a real mix of novices, cross country runners, speed merchants, people coming back from injury and people whose children were doing a session. We’ve designed the sessions to be adaptable for anyone ... so if you want a tough session without pounding the track or pavements, give them a go – they’re definitely not a soft option. We’ve based them round building towards the HRRL and the main cross country events. They’re all based on time rather than distance so everyone starts and finishes together which gives a great feeling of camaraderie... and shared pain!
If you’d like to give the sessions a go, but aren’t sure what’s involved, get in touch with Lou – either catch her at the track most Tuesdays and Thursdays or by email – lou@louwalker.com. Seriously – do these sessions and you’ll fly round your races in the new year!
Tuesday 4th January’s grass session:
A ‘point to point’ session. Start with 10 mins threshold, 3 mins rest, then 8 x 2 mins with 60 secs RI, 3 mins rest, followed by 10 mins threshold. For the 8 x 2 mins part, everyone starts at the same place then runs for 2 mins on a ‘one way’ loop. You then have a minute’s rest wherever you stop. Then in the next 2 mins you aim to get back to the original starting point.
See you all there.
Lou Walker
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10pm start.
There will always be somebody available to give support for new runners.
Thursday will still be a training night; thus giving runners the option to do either a session or a training run.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :
Tuesday 4th January
Grass
3 * 80 secs
3 * 90 secs
3 * 80 secs same recovery
Thursday 6th January
4 * 2mins easy (90 sec recovery)
Saturday 8th January
Hampshire County Champs @
Eastleigh
If possible you should try and attend on both Tuesday and Thursday, Tuesdays are speed base on the track and Thursday's have a more speed endurance base and will always be on grass.
Please note this is a general training schedule and sessions will always be adjusted to suit the group you are in.
If you have any questions feel free to call me or come and have a chat on a Tuesday evening.
best wishes
David Vosser
Seniors looking for a bit of a speed session are always welcome to join in with the Juniors - don't hesitate to talk to David.
~~~~~~~~~~~~~~
A GRASS CIRCUIT will be laid Thursday weekly from 6.40pm on the fields by the track, predominantly used by the juniors but available to anyone wishing to do a grass session. - dk
~~~~~~~~~~~~~~~~~~~
Senior Saturday Sessions organised by John O'Shea
I shall be doing a session at Farley each week at 9.00 through the Winter, although probably not on Hants XC weekends, if anyone wants to join in they are welcome.
NB This weekend is a Hampshire League weekend
John (john_o_shea@hotmail.com)
***********************************************************************************
All Road Runners,
For those who did not have an entry last year to the Stubbington 10K the entries for this year's race will open on 1 November. See http://www.sgrac.net/html/sgrac-10k.html. This is on 16 Jan. Again this is a very popular race so enter asap.
The women are doing exceptionally well in the league so let's keep that up.
For the men it is in the balance. We need some victories to put us on top of Portsmouth Joggers in both A and B leagues and
FINALLY
Entries are coming in thick and fast for the Stubbington 10k race on Sunday, January 16th. Entries are £12 for affiliated runners and £14 for unaffiliated entries.
We anticipate entries will close in December, so it is advised that runners get in quick.
To enter, log onto the Stubbington Green Runners' website at: www.sgrac.net/ and follow the instructions
All the best
Simon Stevens
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Eastleigh Park Run
Every Saturday at 9am there is a NEW Park Run venue at Lakeside Country Park, Eastleigh. This is a free event, you just need to register on the Park Run website (once) and print of your individual bar code, which you must take to the run. Great course, 2 laps of undulating mixed terrain, good training at whatever pace you want to run. http://www.parkrun.org.uk/Eastleigh/Home.aspx
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WADAC Social Run
I am sending out this email in the hope that we can encourage our many road runners to return to our social runs. We now have a Wednesday eve. , (in the Gallery at River Park Sport Centre meeting at 7.00pm for a 7.10 pm start) and Thursday eve. (6.45 pm at the track)
At present there are just a handful of regulars at both evenings. It would be so good to get together the many runners that the club has.
A difficulty of having such small numbers is when we have guests joining us it is quite difficult on occasions to pair them with someone of similar ability.
If you want to find out more please email me on coveneyalanjean@waitrose.com
Happy running
Alan Coveney
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
CC6 Message from Chris Setters (adapted to fit this blog)
I am WADAC’s CC6 manager.
If you have raced a sub 6:30 minute mile pace in a 10k or 5 mile race in the last 12 months then technically you are too fast. However, unless it is obvious you are too fast and other runners complain then the league doesn’t apply the letter of the law. Its very informal, you don’t need to sign up in advance, just wear your WADAC vest on the day.
I’d also just like to put out a call to all runners (especially ladies) who may be considering running this CC6 on 2nd January. We didn’t get a ladies team out last race and are only just managing to get a men’s team out. If you are available, it would be great to see a few more WADAC runners this time around.
Remaining fixtures:
2nd Jan : Kings Enclosure, Stoney Cross
13 Feb : Bolderwood, Totton
6 March : Fleming Park, Eastleigh
Thanks, and here’s to a very happy and successful new year!
Chris
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Road Race League Events Coming Up
Stubbington 10K, 16 Jan: if you have not entered yet, I am afraid this one is full. IF YOU HAVE AN ENTRY BUT CANNOT RUN, PLEASE SEND OUT A MESSAGE TO SEE IF SOMEONE ELSE WILL TAKE UP THE PLACE. The organisers will probably allow the change with a reasonable amount of notice.
Ryde 10, 6 Feb: this is a wonderful race and one in which we can consolidate our position - or put it in threat, as happened last year with a very poor turnout! It is a day out that really gets the club together. The club pays for the ferry from Portsmouth. You get a lovely 10-mile race largely along country lanes and can have Sunday lunch afterwards. Please put this in your diaries now.
Bramley 20, 20 Feb: You do not have to be a marathon runner to do this. Like the Ryde 10 it gets a lower turnout from Hampshire clubs than other races and we can make real progress in the league as a result. It has a low entry limit though and is one of the key London Marathon preparation events, so it is important to enter well before race day.
Salisbury 10, 13 Mar: From the outskirts of Salisbury and into the country, coming back to a running track for the last 300 metres.
Eastleigh 10K, 27 Mar: a flat and therefore very popular run. Enter now if you want to guarantee a place. It fills up very quickly.
Simon Stevens
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Have a great week
dk
dkontherun@btinternet.com
==========================================================================================================================================================================
Labels: Tuesday 4th January 2011 Training Week
Sunday 26th December 2010
=========================New details.
- FINAL REMINDER for those not included on my entry listing for the National XC Championships, Alton Towers, 19th February, wanting to compete, to let me know, as I will send the entry off towards the end of this week, so please send me a simple yes / no, just to ensure you are included on the entry list. The Club will pay for those keen to run. – thanks - dk
Forthcoming Fixtures
- 8th January 2011 - Hampshire County XC Championships, Fleming Park, Eastleigh
- 15th January 2011 – Hampshire XC League, Prospect Park, Reading
- 16th January 2011 – Stubbington 10k (RRL)
8th January 2011 - Hampshire County XC Championships, Fleming Park, Eastleigh - Anyone other than those listed below wishing to enter must enter themselves using the entry form on the Hampshire Athletics Website; although entries are advised as not guaranteed after 11th December.
For those entered for the County XC Champs who have not so far paid, you must therefore either :
(1) Send me (Dave Kennedy 5 Hazel Grove, Winchester SO22 4PQ) a cheque for £6 or
(2) if you wish to do an online banking transfer to me, please phone me for my bank details, Many thanks, dk (dkontherun@btinternet.com)
Andy Greenleaf - Paid
Franklyn Young – To pay
Alan Murchison – To pay
Ian Leedham - Paid
Julian Mann - To pay
Becky Gough - To pay
Marc Lyne - To pay
Sarah Holliday – To pay
Karen Hazlitt - To pay
Michaela McCallum – Paid
David Vosser – Paid
Madeline Vosser – Paid
Sue True – To pay
Will Harding – To pay
Barbara Hosack – Paid
Joy Radford – To pay
Lucy Elliott – Paid
Paul Stoodley - To pay
Kat Bonham - Entering Separately
Kath Bailey – Entering Separately
Phil Berntsen - Entering Separately
Lorna Russell - Entering Separately
Louisa Warwick (U20) - Entering Separately
- 29th January 2011 - South Of England XC Championships, Hampstead Heath
I have entered the following names
Andy Greenleaf
Franklyn Young
Julian Mann
Marc Lyne
David Vosser
Ian Berry
Dan Leedham
Will Harding
John O’Shea
Phil Killingley
Will Clarkson
Michaela McCallum
Madeline Vosser
Sue True
Karen Hazlitt
Sarah Holliday
Barbara Hosack
Kathy Bailey
Joy Radford
Louise Damen
Emma Patel
Lucy Elliott
Clare Knapton
Jess Macrory
Lorna Russell
Kat Bonham
Max Kiralyfi
Dom Kiralyfi
James Espie
Jamie Knapp
Jen Mclachlan
Louisa Warwick
19 February 2011 - English National XC Championships, Alton Towers
To be entered :
Michaela McCallum
David Vosser
Madeline Vosser
Kathy Bailey
Franklyn Young
Sarah Holliday
Louise Damen
Paul Stoodley
Kat Bonham
Max Kiralyfi
Marc Lyne
Phil Killingley
Lorna Russell
Alan Murchison
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Alan Coveney's sessions :
We hope that we see alot of runners at our WADAC special relay training session .
TUESDAY DEC. 28TH. -MEET RIVER PARK .6.50 PM
Dependent on training conditions :
2 x 10 mins on Magdalene Hill ( 90 )
3 x Cathedral loop ( 75 )
WEDNESDAY 29TH.DEC. - MEET RIVER PARK . 6.50 PM.
Steady run - various groups.
THURDAY 30TH. DEC. - MEET RIVER PARK . 6.50 PM
Threshold work : warm up and warm down 15 mins each .
8 x 3 mins ( 1 min jog. between )
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday night grass sessions
As an alternative to Alan’s autumn road-based hill sessions, Lou and Karen will once again run grass sessions on a Tuesday night. These will run every week at the normal time, except for the Tuesday before a Hants Road Race League race, when we’ll do Alan’s track session instead to sharpen up for the weekend’s race.
As usual – meet at the track ready for drills at 6.50. Both Alan’s and the grass group will do drills together then split up.
Last year’s sessions were great. We had a real mix of novices, cross country runners, speed merchants, people coming back from injury and people whose children were doing a session. We’ve designed the sessions to be adaptable for anyone ... so if you want a tough session without pounding the track or pavements, give them a go – they’re definitely not a soft option. We’ve based them round building towards the HRRL and the main cross country events. They’re all based on time rather than distance so everyone starts and finishes together which gives a great feeling of camaraderie... and shared pain!
If you’d like to give the sessions a go, but aren’t sure what’s involved, get in touch with Lou – either catch her at the track most Tuesdays and Thursdays or by email – lou@louwalker.com. Seriously – do these sessions and you’ll fly round your races in the new year!
Tues 28th December :
For the week between Christmas and New Year, anyone wanting a hilly grass session could do worse than joining David Vosser’s junior group. These are great sessions and it’s great for juniors and seniors alike to put each other through their paces!
David will probably give details of the sessions in this blog, but for now:
Tuesday 28th Dec: 9.30 on the Eastleigh RR10/county xc course near Fleming Park
Thursday 30th Dec: 9.30 at Farleigh Mount
Friday 31st Dec: 9.30 at Farleigh Mount.
Alan is setting sessions based at River Park for the evenings of 28/29/30th Dec.
Lou Walker
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10pm start.
There will always be somebody available to give support for new runners.
Thursday will still be a training night; thus giving runners the option to do either a session or a training run.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :
Tuesday 28th December
Training at Eastleigh
Tbc by DV
Thursday 30th December
09.30 Farley Mount 4 * 1 mile
Friday 31st December
Farley Mount 09.30 – Ups and downs session
If possible you should try and attend on both Tuesday and Thursday, Tuesdays are speed base on the track and Thursday's have a more speed endurance base and will always be on grass.
Please note this is a general training schedule and sessions will always be adjusted to suit the group you are in.
If you have any questions feel free to call me or come and have a chat on a Tuesday evening.
best wishes
David Vosser
Seniors looking for a bit of a speed session are always welcome to join in with the Juniors - don't hesitate to talk to David.
~~~~~~~~~~~~~~
A GRASS CIRCUIT will be laid Thursday weekly from 6.40pm on the fields by the track, predominantly used by the juniors but available to anyone wishing to do a grass session. - dk
~~~~~~~~~~~~~~~~~~~
Senior Saturday Sessions organised by John O'Shea
I shall be doing a session at Farley each week at 9.00 through the Winter, although probably not on Hants XC weekends, if anyone wants to join in they are welcome.
NB This weekend is a Hampshire League weekend
John (john_o_shea@hotmail.com)
***********************************************************************************
All Road Runners,
For those who did not have an entry last year to the Stubbington 10K the entries for this year's race will open on 1 November. See http://www.sgrac.net/html/sgrac-10k.html. This is on 16 Jan. Again this is a very popular race so enter asap.
The women are doing exceptionally well in the league so let's keep that up.
For the men it is in the balance. We need some victories to put us on top of Portsmouth Joggers in both A and B leagues and
FINALLY
Entries are coming in thick and fast for the Stubbington 10k race on Sunday, January 16th. Entries are £12 for affiliated runners and £14 for unaffiliated entries.
We anticipate entries will close in December, so it is advised that runners get in quick.
To enter, log onto the Stubbington Green Runners' website at: www.sgrac.net/ and follow the instructions
All the best
Simon Stevens
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Eastleigh Park Run
Every Saturday at 9am there is a NEW Park Run venue at Lakeside Country Park, Eastleigh. This is a free event, you just need to register on the Park Run website (once) and print of your individual bar code, which you must take to the run. Great course, 2 laps of undulating mixed terrain, good training at whatever pace you want to run. http://www.parkrun.org.uk/Eastleigh/Home.aspx
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WADAC Social Run
I am sending out this email in the hope that we can encourage our many road runners to return to our social runs. We now have a Wednesday eve. , (in the Gallery at River Park Sport Centre meeting at 7.00pm for a 7.10 pm start) and Thursday eve. (6.45 pm at the track)
At present there are just a handful of regulars at both evenings. It would be so good to get together the many runners that the club has.
A difficulty of having such small numbers is when we have guests joining us it is quite difficult on occasions to pair them with someone of similar ability.
If you want to find out more please email me on coveneyalanjean@waitrose.com
Happy running
Alan Coveney
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Have a great week
dk
==========================================================================================================================================================================
Labels: Tuesday 26th December 2010 Training Week
Sunday 19th December 2010
=========================New details.
- Message from Lou Walker viz training over Xmas and New Year
Forthcoming Fixtures
- 8th January 2011 - Hampshire County XC Championships, Fleming Park, Eastleigh
Senior athletes wishing to be entered for the National XC Championships at Alton Towers should email me as soon as possible. The entries will need to be submitted just after Xmas so please send me a simple yes / no, just to ensure you are included on the entry list. The Club will pay for those keen to run.
- For those entered for the County XC Champs who have not so far paid, you must therefore either :
(1) Send me (Dave Kennedy 5 Hazel Grove, Winchester SO22 4PQ) a cheque for £6 or
(2) if you wish to do an online banking transfer to me, please phone me for my bank details, Many thanks, dk (dkontherun@btinternet.com)
- 8th January 2011 - Hampshire County XC Championships, Fleming Park, Eastleigh - Anyone other than those listed below wishing to enter must enter themselves using the attached form; although entries are advised as not guaranteed after 11th December.
Andy Greenleaf - Paid
Franklyn Young – To pay
Alan Murchison – To pay
Ian Leedham - Paid
Julian Mann - To pay
Becky Gough - To pay
Marc Lyne - To pay
Sarah Holliday – To pay
Karen Hazlitt - To pay
Michaela McCallum – Paid
David Vosser – Paid
Madeline Vosser – Paid
Sue True – To pay
Will Harding – To pay
Barbara Hosack – To pay
Joy Radford – To pay
Lucy Elliott – Paid
Paul Stoodley - To pay
Kat Bonham - Entering Separately
Kath Bailey – Entering Separately
Phil Berntsen - Entering Separately
Lorna Russell - Entering Separately
Louisa Warwick (U20) - Entering Separately
- 29th January 2011 - South Of England XC Championships, Hampstead Heath
I have entered the following names
Andy Greenleaf
Franklyn Young
Julian Mann
Marc Lyne
David Vosser
Ian Berry
Dan Leedham
Will Harding
John O’Shea
Phil Killingley
Will Clarkson
Michaela McCallum
Madeline Vosser
Sue True
Karen Hazlitt
Sarah Holliday
Barbara Hosack
Kathy Bailey
Joy Radford
Louise Damen
Emma Patel
Lucy Elliott
Clare Knapton
Jess Macrory
Lorna Russell
Kat Bonham
Max Kiralyfi
Dom Kiralyfi
James Espie
Jamie Knapp
Jen Mclachlan
Louisa Warwick
19 February 2011 - English National XC Championships, Alton Towers
To be entered :
Michaela McCallum
David Vosser
Madeline Vosser
Kathy Bailey
Franklyn Young
Sarah Holliday
Louise Damen
Paul Stoodley
Kat Bonham
Max Kiralyfi
Marc Lyne
Phil Killingley
Lorna Russell
Alan Murchison
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If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
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Alan Coveney's sessions :
We hope that we see alot of runners at our WADAC special relay training session .
TUESDAY DECEMBER 21ST .
TRAINING
SESSION will be dependent upon weather conditions
Meet at track .Drills at 6.50 pm.
Hillwork session on Magdalene hill .
2 x 10 mins on hill.
followed be Threshold work
(location to be determined )
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Tuesday night grass sessions
As an alternative to Alan’s autumn road-based hill sessions, Lou and Karen will once again run grass sessions on a Tuesday night. These will run every week at the normal time, except for the Tuesday before a Hants Road Race League race, when we’ll do Alan’s track session instead to sharpen up for the weekend’s race.
As usual – meet at the track ready for drills at 6.50. Both Alan’s and the grass group will do drills together then split up.
Last year’s sessions were great. We had a real mix of novices, cross country runners, speed merchants, people coming back from injury and people whose children were doing a session. We’ve designed the sessions to be adaptable for anyone ... so if you want a tough session without pounding the track or pavements, give them a go – they’re definitely not a soft option. We’ve based them round building towards the HRRL and the main cross country events. They’re all based on time rather than distance so everyone starts and finishes together which gives a great feeling of camaraderie... and shared pain!
If you’d like to give the sessions a go, but aren’t sure what’s involved, get in touch with Lou – either catch her at the track most Tuesdays and Thursdays or by email – lou@louwalker.com. Seriously – do these sessions and you’ll fly round your races in the new year!
Tues 21st December :
The final official grass session for the year is:
8 mins, 6 mins, 5 mins, 4 mins, 3 mins, 2 mins, 1 min. Increasing pace each time. 90 secs recovery.
For the week between Christmas and New Year, anyone wanting a hilly grass session could do worse than joining David Vosser’s junior group. These are great sessions and it’s great for juniors and seniors alike to put each other through their paces!
David will probably give details of the sessions in this blog, but for now:
Tuesday 28th Dec: 9.30 on the Eastleigh RR10/county xc course near Fleming Park
Thursday 30th Dec: 9.30 at Farleigh Mount
Friday 31st Dec: 9.30 at Farleigh Mount.
Alan is setting sessions based at River Park for the evenings of 28/29/30th Dec.
Lou Walker
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Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10pm start.
There will always be somebody available to give support for new runners.
Thursday will still be a training night; thus giving runners the option to do either a session or a training run.
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The Junior Sessions this week are :
Tuesday 21st December:
Grass
12 x 80 secs (2 sets of 6) 55 secs recovery
Thursday 23rd December:
Track
1500m then Festive Fun Relays; Your choice of distances
Friday 24th December
1.30pm Track : "Out & Back" Grass
2 x 1 min (1min rec), 2 x 2 min (1min 30 sec rec), 2 x 3 min (2 min rec), 2 x 2 min (1 min 30 sec rec), 2 x 1 min (1 min rec)
Sunday 26th December
9.30pm Farley Mount
6 min, 5 min, 4 min, 4 min, 3 min, (3 mins rec)
Tuesday 28th December
Training at Eastleigh
Tbc by DV
Thursday 30th December
09.30 Farley Mount 4 * 1 mile
Friday 31st December
Farley Mount 09.30 – Ups and downs session
If possible you should try and attend on both Tuesday and Thursday, Tuesdays are speed base on the track and Thursday's have a more speed endurance base and will always be on grass.
Please note this is a general training schedule and sessions will always be adjusted to suit the group you are in.
If you have any questions feel free to call me or come and have a chat on a Tuesday evening.
best wishes
David Vosser
Seniors looking for a bit of a speed session are always welcome to join in with the Juniors - don't hesitate to talk to David.
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A GRASS CIRCUIT will be laid Thursday weekly from 6.40pm on the fields by the track, predominantly used by the juniors but available to anyone wishing to do a grass session. - dk
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Senior Saturday Sessions organised by John O'Shea
I shall be doing a session at Farley each week at 9.00 through the Winter, although probably not on Hants XC weekends, if anyone wants to join in they are welcome.
NB This weekend is a Hampshire League weekend
John (john_o_shea@hotmail.com)
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All Road Runners,
For those who did not have an entry last year to the Stubbington 10K the entries for this year's race will open on 1 November. See http://www.sgrac.net/html/sgrac-10k.html. This is on 16 Jan. Again this is a very popular race so enter asap.
The women are doing exceptionally well in the league so let's keep that up.
For the men it is in the balance. We need some victories to put us on top of Portsmouth Joggers in both A and B leagues and
FINALLY
Entries are coming in thick and fast for the Stubbington 10k race on Sunday, January 16th. Entries are £12 for affiliated runners and £14 for unaffiliated entries.
We anticipate entries will close in December, so it is advised that runners get in quick.
To enter, log onto the Stubbington Green Runners' website at: www.sgrac.net/ and follow the instructions
All the best
Simon Stevens
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Eastleigh Park Run
Every Saturday at 9am there is a NEW Park Run venue at Lakeside Country Park, Eastleigh. This is a free event, you just need to register on the Park Run website (once) and print of your individual bar code, which you must take to the run. Great course, 2 laps of undulating mixed terrain, good training at whatever pace you want to run. http://www.parkrun.org.uk/Eastleigh/Home.aspx
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WADAC Social Run
I am sending out this email in the hope that we can encourage our many road runners to return to our social runs. We now have a Wednesday eve. , (in the Gallery at River Park Sport Centre meeting at 7.00pm for a 7.10 pm start) and Thursday eve. (6.45 pm at the track)
At present there are just a handful of regulars at both evenings. It would be so good to get together the many runners that the club has.
A difficulty of having such small numbers is when we have guests joining us it is quite difficult on occasions to pair them with someone of similar ability.
If you want to find out more please email me on coveneyalanjean@waitrose.com
Happy running
Alan Coveney
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Have a great week
dk
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Labels: Tuesday 21st December 2010 Training Week
