September 5th 2010
==================New details : John O'Shea's Strength and Conditioning Workshop
Forthcoming Fixtures - Please contact if interested -
Test Way Relay - 11th September - testwayrelay@wadac.org.uk (Janet Littlewood)
Aldershot Road Relays - 25th / 26th September - dkontherun@btinternet .com (Dave Kennedy)
Hampshire XC League - Farley Mount, Winchester - 9th October - dkontherun@btinternet .com (Dave Kennedy)
Junior interest in the Aldershot Road Relays & the Hampshire League should be directed to Stella Bowling (karl.bowling@talktalk.net)
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 session this Tuesday is :
TUESDAY SEPTEMBER 7th
5 K /10K TRAINING
10 MINS THRESHOLD
4 X 800 (75 )
4 X 400 (60 )
STRIDES
2 MINS BETWEEN SETS
MARATHON
7 X 400 WITH 4 MINS STEADY BETWEEN EACH 400
BE PREPARED FOR DRILLS AT 6.50 PM
DON'T FORGET RECOVERY DRINKS
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Michaela's Tuesday 7th September Berlin Group Session :
60 mins easy - steady
Michaela's Thursday 9th September Berlin Group Session :
Track - 20 x 400m (5 sets of 4)
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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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Alan Coveney's Thursday night threshold session's - Please speak to Alan (coveneyalanjean@waitrose.com) for further details of this weeks session.
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Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter
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The Junior Sessions this week are :
Tuesday 7th September :
Grass 5 mins Threshold, 6 * 90 sec’s, 5 mins Threshold
Wednesday 8th September :
Watford Open Mtg
/ Steady Run
Thursday 9th September :
Grass 5 Mins Threshold
10 * 1min Grass
Saturday 11th September :
Farley Mount
1 * 1 mile. Red Post session along the bottom, 1 * 1mile
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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. - dk
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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. Also for the triathletes out there, between 6 - 8:45 there is open water swimming at the same venue. http://www.parkrun.org.uk/Eastleigh/Home.aspx
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WADAC SociaI 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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John O'Shea is organising a strength and conditioning workshop. Whilst this is aimed mainly at coaches and assistants it is also likely to be interest to athletes who take an interest in their own training.
Full details are set out below
We still have spaces available and if anyone is interested please contact John. Spaces will be allocated on a first come first served basis. This is the ideal time of year to start to think about building this in to your training. Don't miss the opportunity
Strength and conditioning can be an area neglected by endurance runners. We are looking to introduce/improve strength and conditioning for middle and long distance running in the club and are planning the following steps:
1. An endurance specific strength and conditioning day is being arranged for Saturday 18th September at Thornden School (timing tbc but will probably be 9-4) for WADAC coaches and assistants and anyone who might be interested in coaching strength & conditioning. The instructor for the day will be Dave Rowland who is England Athletics Head of Strength & Conditioning. Whilst the day is primarily aimed at endurance runners it would also be useful for all disciplines where strength and conditioning is being introduced to youngsters for the first time. The day will include functional testing and exercises requiring minimal or no equipment. Olympic weights will not be used so may not be wholly appropriate for more mature sprinters, throwers and jumpers. The course will be funded by WADAC.
2. Subsequent to the 18th September we would like to organise a weekly strength and conditioning evening session. This will depend on levels of interest and coaching availability
If you are interested or would like to know more please contact john_o_shea@hotmail.com
Thanks
John
Have a great week
dk
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Labels: Tuesday 7th September Training Week
