Sunday 24th October 2010
======================== New details.
1) Message from Simon Stevens regarding the Hampshire Road Race League
2) Message from John O'Shea regarding Saturday Farley Mount Sessions
3) Senior men interested in doing the ECCA National Cross Country Relays - Mansfield - 6 November must contact Dave Kennedy. So far I have been advised of james Espie, Will Harding and Franklyn Young - Everyone else must let me know - Many thanks - dk
4) 45 mile bike round the area between Winchester, Basingstoke and Alton –ish? - See message below from Lou Walker
Forthcoming Fixtures - Please contact if interested –
ECCA National Cross Country Relays - Mansfield - 6 November.
Contacts :
Juniors - Stella Bowling - karl.bowling@talktalk.net
Seniors - Michaela McCallum or Dave Kennedy - michaelamccallum@sky.com or dkontherun@btinternet.com
Hampshire Cross Country League - Goodwood - 13 November
Contacts :
Juniors - Stella Bowling - karl.bowling@talktalk.net
Seniors - Dave Kennedy - dkontherun@btinternet.com
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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 session this Tuesday is :
TUESDAY OCTOBER 26TH.
Meet at Teg Down playing fields at 6.45 pm for HILLWORK
The fields are opposite the new Waitrose on the Stockbridge road . See map on club website
Parking available in side streets.
Session will involve 5 different hills of varying degrees.
Reflective gear a must.
Thursday 28th. Oct .
Threshold work from track meet at 6.45 pm.
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 26th Oct: 2 x (5 mins threshold, 90 secs 3k pace, 5 mins t’hold, 90 secs 3k pace continuous)
3 mins between sets
Lou and Karen
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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 - I am hoping to include an update on these sessions in next weeks email - dk
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The Junior Sessions this week are :
Tuesday 26th October :
Pyramid (1,1m30,2,1m30,1) * 3 same rec 5 mins
Thursday 28th October :
6 * 3mins. 2 sets of 3 (2min recovery) 5 mins between sets
Saturday 30th October:
9.30am - Farley Mount Ups and Downs
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 from 30th October 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. We will be there next Saturday.
John (john_o_shea@hotmail.com)
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All Road Runners,
The next road run that counts in the Hampshire Road Race League is the Lordshill 10 on Sunday 7 November. The entry form is here: http://www.lordshillroadrunners.org.uk/Entry%20form%202010.pdf.
This will be followed fairly swiftly by the Gosport Half on 21 November, the last road race league fixture of 2010: http://www.gosportroadrunners.org.uk/images/half/grrform2010.pdf. Note that Gosport is particularly popular so you should enter now.
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
runners have until the end of this month to take advantage of the discounted entry for the Stubbington 10km road race
Entries are coming in thick and fast for the race on Sunday, January 16th. Those who were entered for this year's cancelled Stubbington 10k will be able to have a fiver knocked off their race entry fee - £7 for affiliated runners and £9 for unaffiliated runners.
The discount remains open until October 31st when entries will be open to everyone at a rate of £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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Who fancies doing a 45 mile bike round the area between Winchester, Basingstoke and Alton –ish?
Evans Cycles Sportive
IT’s on Sunday 14th Nov – the day after Goodwood XC.
Sportives are very relaxed rides. They’re not races, although some people aim to get round in a ‘gold’ or ‘silver’ time. There are usually long, medium and short rides. The routes are marked, there are checkpoints where you can refill your bottles and stock up on cakes. You start when your group’s ready to go. £11. Not a bad deal for the day. There’s plenty of parking.
What I’m suggesting is that we do the medium ride – 45 miles – start at about 9am and have a leisurely tootle round in a gang. Of course if anyone wants to do the shorter one, it’s about 20 miles. You can usually change on the day if you feel stronger/weaker.
So far Jo Jefferies, Jack and I are doing it. I know there’s an officials course that day which may cut some people out. But who else fancies it?
Lou Walker (lou@louwalker.com)
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Eastleigh Park Run
Every Saturday at 9am there is a 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 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 26th October 2010 Training Week
