Saturday 27th September 2010
============================ New details.
- Christmas Relay - 14 December 2010
- Immediately below – Seniors need to contact dk to ensure individual entry for XC events after Christmas
Forthcoming Fixtures
- 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)
Senior athletes wishing to be entered for the County, Southern &/or National XC events should email me immediately. The entries will need to be submitted early December (as below) so please send me a simple yes / no, just to ensure you are included on each entry list. The Club will pay for those keen to run the Southern & / or National XC Champs.
- So for the County XC Champs and to be included in the Club Senior block entry , you must therefore either :
(1) bring with you £6 to hand to me at Popham or
(2) send me (Dave Kennedy 5 Hazel Grove, Winchester SO22 4PQ) a cheque for £6 or
(3) 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
Entry Listing to be sent by dk on 10th December
Andy Greenleaf - To pay
Franklyn Young – To pay
- 29th January 2011 - South Of England XC Championships, Hampstead Heath
Entry Listing to be sent by dk on 8th December
Andy Greenleaf – Club pays.
Franklyn Young – Club pays
- 19 February 2011 - English National XC Championships, Alton Towers
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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 NOVEMBER 30TH.
HILLWORK
Meet at Teg Down playing fields (opposite Waitrose )
at 6.50 PM.
SESSION includes hillwork on 4 variable inclines on Teg Down .
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.
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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 30th Nov:
This week’s grass session: Pyramid session: 8 mins (10M pace/threshold), 6 mins (10k pace), 4 mins (xc/, 5k pace), 6 mins, 8 mins.
Lou
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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 week’s session.
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The Junior Sessions this week are :
Tuesday 30th November:
5min, 4min, 3min, 2min, 90 secs. 2min rec’s
Thursday 2nd December:
3 * 2mins
3 * 90 sec’s 2 sets same rec. 4 mins set
Saturday 4th December:
Hampshire League @ Popham Airfield
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 - Check with John if he will be there next Saturday in view of the Hampshire XC League at Popham, dk).
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. 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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Christmas Relay – your chance to win a VO2max test
Tuesday 14th December
Absolutely everyone welcome!
Once again we’re doing a special training event just before Christmas. Not only is it a good training session and a chance to get to know a few other people in the club a bit better, members of the winning team will win a VO2max test at Winchester University. This fanTAStic prize has been offered by our very own Barbara Hosack, who will carry out the 45 min tests at a time that suits the people who win. This is a brilliant opportunity for any runner so I’m sure you’ll all put in a bit of extra effort to help your team win. Thank you Barbara!
What: A team relay, mixed ability teams of three, on the track
8 x 400m, with 400/200m recoveries.
Team selection
Similar to last year, we’ll ask everyone to line up according to their 400m training time (ie training time, not racing), then put into a team someone from each end of the line plus someone from the middle. We’ll do everything we can to make the teams as balanced as possible; bear with us.
How it’ll work in principle:
It’ll be run on the same lines as last year, except this time we’re on the track and we’ve tinkered with the recovery lap so that you can do 400m or 200m.
•• Within your team decide who is person 1, 2 and 3.
•• Person 1 starts with their first 400. When person 1 finishes their first 400, person 2 takes the baton and starts theirs. Meanwhile person 1 does another lap (either 400 or 200) at a slower (eg threshold) pace.
•• When person 2 finishes their first 400, person 3 takes the baton and starts theirs while person 2 continues with their recovery lap.
•• Meanwhile person 1 finishes their recovery lap and has a rest until person 3 finishes their first 400, at which point person 1 starts their second fast 400.
•• And so on until each team member has run 8 x fast 400s and 7 recovery laps.
•• The winning team is the first to complete the lot.
A few things to consider:
•• For each of the 8 sets, your first 400 needs to be good quality ie 10k pace or faster. Your recovery lap should be at whatever pace suits your current training needs – but a recovery lap is compulsory between fast 400s. Coaches will advise/help.
•• If your team structure or your current strength/speed means that you won’t be able to complete a fast 400 and a recovery 400 without collapsing, talk to us on the night and you could do the 200m recovery lap which will be marked out with cones to one side. Some people may need to walk this rather than run it... but you still need to do a recovery lap to make the session effective.
•• Recovery times between your recovery lap and next fast lap will be erratic – sorry...
•• Teams are responsible for counting their own laps
•• There’ll be a lot of people on the track and around the start/finish area so our track etiquette will have to be spot on to avoid pile ups.
This will be a tough session for those that want a tough session. There is always the option of doing some threshold afterwards if anyone wants more (eg you could run up to the tennis club for the Christmas meal...?).
We’ll aim to start the session at the same time as usual, although clearly there’ll be a bit of organising to do first. So, please try and get there early as poss. We certainly want to be slick because afterwards it’s the Christmas party!
Don’t forget we can shower and change at the tennis club where the party is being held.
Hope to see you there!
Lou Walker
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Have a great week
dk
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Labels: Tuesday 30th September 2010 Training Week
