Sunday 21st November 2010
========================= New details.
Senior athletes wishing to be entered for the following events should email me immediately. The entries will need to be submitted early December so please send me a simple yes / no for either, just to ensure you are included on the entry list. Many thanks, dk (dkontherun@btrinternet.com)
Forthcoming Fixtures - Please contact if interested –
- Old Sarum, Salisbury - (Wessex League) - 28 November
- Hampshire XC League, Popham Airfield - 4 December.
Contact details for Seniors - Dave Kennedy (dkontherun@btinternet.com)
Contact details for Juniors - Stella Bowling (karl.bowling@talktalk.net)
- CC6 League, Janesmore Pond, Stoney Cross - 5 December
Contact - Chris Setters (chrissetters@o2.co.uk)
- SEAA Inter Counties Championships inc. South Of England Masters Cross Country Championships - Shuttleworth, Bedfordshire - 11th December (NB Entries have now closed)
Contact details - Juniors - David Vosser (david.vosser@ntlworld.com)
Contact details for Veterans - Michaela McCallum (michaelamccallum@sky.com)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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 this week are :
TUESDAY NOVEMBER 23RD.
Meet at track : Drills at 6.50 pm.
Magdalene hill :
2 x 9 Mins ON HILL
3 x 1 mile around Cathedral
Thursday 6. 45 for 7 .00PM
THRESHOLD :
5 X 6 MINS
Saturday 9.30 am. meet at Farley
Hills and Threshold work
NOTE :
IN NOVEMBER TUESDAYS WILL BE HILLWORK OR GRASSWORK.
SATURDAYS WILL HAVE ENDURANCE TRAINING @ WHITESHUTE / BUSHFIELD - It is not every Saturday - please check with Alan for the dates. Folk are meeting at 9 at the track then jogging over to the railway footbridge at Whiteshute to do the session on the grassy hills there - it is not every Saturday - you best contact Alan for the dates.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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 23rd Nov:
This week’s grass session - Karen will be leading it.
10 mins threshold, 8 x 90 secs (point to point)* with 60 secs RI, 10 mins threshold. 3 mins between sets.
Lou
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Alan Coveney's Thursday night threshold session's - Please speak to Alan - (coveneyalanjean@waitrose.com) for further details of this week’s session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :
Tuesday 23rd November:
Grass
Pyramid session
(1min30,1min45,2m,1min45,1min30) * 2 Same rec 5min / sets
Thursday 25th November :
4 or 6 * 2mins same rec.
Saturday 20th November:
Farley Mount Red post
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 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)
***********************************************************************************
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. 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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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 23rd November 2010 Training week
