Sunday 12th December 2010
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Forthcoming Fixtures
- Hampshire XC League, Popham Airfield - Postponed until 18 December.
Contact details for Seniors - Dave Kennedy (dkontherun@btinternet.com)
Contact details for Juniors - Stella Bowling (karl.bowling@talktalk.net)
- 8th January 2011 - Hampshire County XC Championships, Fleming Park, Eastleigh
Senior athletes wishing to be entered for the National XC Championships at Alton Towers should email me as soon as possible. The entries will need to be submitted just after Xmas so please send me a simple yes / no, just to ensure you are included on the entry list. The Club will pay for those keen to run.
- For those entered for the County XC Champs who have not so far paid, you must therefore either :
(1) Send me (Dave Kennedy 5 Hazel Grove, Winchester SO22 4PQ) a cheque for £6 or
(2) 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 - Anyone other than those listed below wishing to enter must enter themselves using the entry form from the Hampshire Athletics website; although entries are advised as not guaranteed after 11th December.
Andy Greenleaf - Paid
Franklyn Young – To pay
Alan Murchison – To pay
Ian Leedham - Paid
Julian Mann - To pay
Becky Gough - To pay
Marc Lyne - To pay
Sarah Holliday – To pay
Karen Hazlitt - To pay
Michaela McCallum – Paid
David Vosser – Paid
Madeline Vosser – Paid
Sue True – To pay
Lucy Elliott – To pay
- 29th January 2011 - South Of England XC Championships, Hampstead Heath
I have entered the following names
Andy Greenleaf
Franklyn Young
Julian Mann
Marc Lyne
David Vosser
Ian Berry
Dan Leedham
Will Harding
John O’Shea
Phil Killingley
Michaela McCallum
Madeline Vosser
Sue True
Karen Hazlitt
Sarah Holliday
Barbara Hosack
Kathy Bailey
Joy Radford
Louise Damen
Emma Patel
Lucy Elliott
Clare Knapton
Jess Macrory
Lorna Russell
Max Kiralyfi
Dom Kiralyfi
James Espie
Jamie Knapp
Jen Mclachlan
Louisa Warwick
19 February 2011 - English National XC Championships, Alton Towers
To be entered :
Michaela McCallum
David Vosser
Madeline Vosser
Franklyn Young
Sarah Holliday
Louise Damen
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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 sessions :
We hope that we see alot of runners at our WADAC special relay training session .
TUESDAY 14TH . DECEMBER
WADAC SPECIAL RELAY TRAINING SESSION
ORGANISED BY ALAN, LOU AND KAREN
Meet at track at 6.50 pm for drills
7.00 PM. Prepare for relay team selection
N.B. RUNNERS HAVE TO BE ON TIME FOR THIS OR WILL HAVE TO BE EXCLUDED .
Each member of the 3 person team will do 8 x 400 with a compulsory jog between .
LOU has prepared an excellent description of the event and how it works – please see further below
THURSDAY 16TH. DECEMBER
Threshold training
7.00pm at track
6 x 5 minutes around Cathedral (using long route )
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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 14th December :
WADAC SPECIAL RELAY TRAINING SESSION
ORGANISED BY ALAN, 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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The Junior Sessions this week are :
Tuesday 14th December:
Grass
15 * 60 sec’s (3 sets of 5). 35 second recovery. 3 mins after set
Thursday 16th December:
Grass
8 * 2mins (75 sec’s) 2 sets of 4 (3mins)
Saturday 11th 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 This weekend is a Hampshire League weekend
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. 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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David Vosser's training plans over Xmas
Just to let you know what’s going on over Christmas – feel free to come and join in any session.
I’m planning a session on the 24th on the Grass at Bar End – it’s a damn good one if you fancy it.
Best
David
21/12/10
Grass
12 * 80 secs (2 sets of 6) 55 sec recovery
23/12/10
Track Session – 1500m then Festive Fun Relays – Your choice of distances!
24/12/10
Track 1.30 Meet
‘Out & Back’ Grass
2 * 1m (1 m rec), 2 * 2m (1m30 rec), 2* 3m (2m rec), 2* 2m (1m 30 rec), 2 * 1m (1m)
26/12/10
09.30 Farley Mount
Farley Mount 3 * 1 mile – 9 * Hill session
28/12/10
09.30 Trg at Eastleigh
Tbc by DV
30/12/10
09.30 Farley Mount 4 * 1 mile
31/12/10
Farley Mount 09.30 – Ups and downs session
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Have a great week
dk
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Labels: Tuesday 14th December 2010 Training Week
