Sunday 19th December 2010
=========================New details.
- Message from Lou Walker viz training over Xmas and New Year
Forthcoming Fixtures
- 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 attached form; 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
Will Harding – To pay
Barbara Hosack – To pay
Joy Radford – To pay
Lucy Elliott – Paid
Paul Stoodley - To pay
Kat Bonham - Entering Separately
Kath Bailey – Entering Separately
Phil Berntsen - Entering Separately
Lorna Russell - Entering Separately
Louisa Warwick (U20) - Entering Separately
- 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
Will Clarkson
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
Kat Bonham
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
Kathy Bailey
Franklyn Young
Sarah Holliday
Louise Damen
Paul Stoodley
Kat Bonham
Max Kiralyfi
Marc Lyne
Phil Killingley
Lorna Russell
Alan Murchison
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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 DECEMBER 21ST .
TRAINING
SESSION will be dependent upon weather conditions
Meet at track .Drills at 6.50 pm.
Hillwork session on Magdalene hill .
2 x 10 mins on hill.
followed be Threshold work
(location to be determined )
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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 21st December :
The final official grass session for the year is:
8 mins, 6 mins, 5 mins, 4 mins, 3 mins, 2 mins, 1 min. Increasing pace each time. 90 secs recovery.
For the week between Christmas and New Year, anyone wanting a hilly grass session could do worse than joining David Vosser’s junior group. These are great sessions and it’s great for juniors and seniors alike to put each other through their paces!
David will probably give details of the sessions in this blog, but for now:
Tuesday 28th Dec: 9.30 on the Eastleigh RR10/county xc course near Fleming Park
Thursday 30th Dec: 9.30 at Farleigh Mount
Friday 31st Dec: 9.30 at Farleigh Mount.
Alan is setting sessions based at River Park for the evenings of 28/29/30th Dec.
Lou Walker
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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 21st December:
Grass
12 x 80 secs (2 sets of 6) 55 secs recovery
Thursday 23rd December:
Track
1500m then Festive Fun Relays; Your choice of distances
Friday 24th December
1.30pm Track : "Out & Back" Grass
2 x 1 min (1min rec), 2 x 2 min (1min 30 sec rec), 2 x 3 min (2 min rec), 2 x 2 min (1 min 30 sec rec), 2 x 1 min (1 min rec)
Sunday 26th December
9.30pm Farley Mount
6 min, 5 min, 4 min, 4 min, 3 min, (3 mins rec)
Tuesday 28th December
Training at Eastleigh
Tbc by DV
Thursday 30th December
09.30 Farley Mount 4 * 1 mile
Friday 31st December
Farley Mount 09.30 – Ups and downs 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 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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Have a great week
dk
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Labels: Tuesday 21st December 2010 Training Week
