Sunday 10th October Training Week
================================= New details.
Lou and Karen’s Tuesday night grass sessions
Forthcoming Fixtures - Please contact if interested -
ERRA Women's National Road Relays - Sutton Coldfield - 16th October - dkontherun@btinternet.com (Dave kennedy)
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 OCTOBER 12TH.
5 K / 10K TRAINING :
Meet at track , warm up then drills at 6 .50 pm .
Magdelen hill reps 2 x 8 mins .
then
cathedral reps 3 x 1mile
THURSDAY OCTOBER 14th.
Threshold 3x 10 mins
SATURDAY OCTOBER 16th.
Hill training
Bushfield camp / Whiteshute
Meet at track for 9.00pm warm up run to Whiteshute
DON'T FORGET GOOD WARM -UP GEAR
NOTE :
IN MID OCTOBER TUESDAYS WILL BE HILLWORK OR GRASSWORK .
SATURDAYS WILL HAVE ENDURANCE TRAINING @ WHITESHUTE / BUSHFIELD
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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 12th Oct: On the grass: 5 x 5 mins threshold with 2 mins jog recovery. Optional: 3 x 200m on track.
Lou and Karen
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 12th October :
5 mins Threshold Grass 10 * 1min (2 sets of 5) 1 min recovery. 5 min between sets.
Thursday 14th October :
6 * 2mins. 2 sets of 3 (1min 30 recovery) 5 mins between sets
Saturday 16th October:
09.30 Farley Mount Red Post 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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly on the grass by 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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Have a great week
dk
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Labels: Tuesday 12th October 2010 Training week
