Monday 3rd January 2011
======================= New details.
- Message from Chris Setters re the CC6 Series
- Message from Simon Stevens re Road Race League Events Coming Up
Forthcoming Fixtures
- 8th January 2011 - Hampshire County XC Championships, Fleming Park, Eastleigh
- 15th January 2011 – Hampshire XC League, Prospect Park, Reading
- 16th January 2011 – Stubbington 10k (RRL)
8th January 2011 - Hampshire County XC Championships, Fleming Park, Eastleigh
For those entered for the County XC Champs who have not so far paid, you must 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)
(3) Pay me on the day at the event itself
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 – Paid
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
Marc Lyne
Phil Killingley
Lorna Russell
Alan Murchison
Lucy Elliott
Lauren Smith
Karen Hazlitt
Sue True
Barbara Hosack
Jamie Knapp
Max Kiralyfi
Jen McLachlan
Louisa Warwick
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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 :
Happy new year everyone
TUESDAY JANUARY 4TH.
Meet at track. Drills at 6.50 pm
Hillwork at Magdalene hill
2 x 10 mins ( 90 )
Cathedral reps
3 x 1 mile ( dependent on fitness )
THURSDAY JAN. 6TH.
Meet at track for Threshold training
6 x 5mins ( 90 )
ALAN COVENEY
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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!
Tuesday 4th January’s grass session:
A ‘point to point’ session. Start with 10 mins threshold, 3 mins rest, then 8 x 2 mins with 60 secs RI, 3 mins rest, followed by 10 mins threshold. For the 8 x 2 mins part, everyone starts at the same place then runs for 2 mins on a ‘one way’ loop. You then have a minute’s rest wherever you stop. Then in the next 2 mins you aim to get back to the original starting point.
See you all there.
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 4th January
Grass
3 * 80 secs
3 * 90 secs
3 * 80 secs same recovery
Thursday 6th January
4 * 2mins easy (90 sec recovery)
Saturday 8th January
Hampshire County Champs @
Eastleigh
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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CC6 Message from Chris Setters (adapted to fit this blog)
I am WADAC’s CC6 manager.
If you have raced a sub 6:30 minute mile pace in a 10k or 5 mile race in the last 12 months then technically you are too fast. However, unless it is obvious you are too fast and other runners complain then the league doesn’t apply the letter of the law. Its very informal, you don’t need to sign up in advance, just wear your WADAC vest on the day.
I’d also just like to put out a call to all runners (especially ladies) who may be considering running this CC6 on 2nd January. We didn’t get a ladies team out last race and are only just managing to get a men’s team out. If you are available, it would be great to see a few more WADAC runners this time around.
Remaining fixtures:
2nd Jan : Kings Enclosure, Stoney Cross
13 Feb : Bolderwood, Totton
6 March : Fleming Park, Eastleigh
Thanks, and here’s to a very happy and successful new year!
Chris
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Road Race League Events Coming Up
Stubbington 10K, 16 Jan: if you have not entered yet, I am afraid this one is full. IF YOU HAVE AN ENTRY BUT CANNOT RUN, PLEASE SEND OUT A MESSAGE TO SEE IF SOMEONE ELSE WILL TAKE UP THE PLACE. The organisers will probably allow the change with a reasonable amount of notice.
Ryde 10, 6 Feb: this is a wonderful race and one in which we can consolidate our position - or put it in threat, as happened last year with a very poor turnout! It is a day out that really gets the club together. The club pays for the ferry from Portsmouth. You get a lovely 10-mile race largely along country lanes and can have Sunday lunch afterwards. Please put this in your diaries now.
Bramley 20, 20 Feb: You do not have to be a marathon runner to do this. Like the Ryde 10 it gets a lower turnout from Hampshire clubs than other races and we can make real progress in the league as a result. It has a low entry limit though and is one of the key London Marathon preparation events, so it is important to enter well before race day.
Salisbury 10, 13 Mar: From the outskirts of Salisbury and into the country, coming back to a running track for the last 300 metres.
Eastleigh 10K, 27 Mar: a flat and therefore very popular run. Enter now if you want to guarantee a place. It fills up very quickly.
Simon Stevens
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Have a great week
dk
dkontherun@btinternet.com
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Labels: Tuesday 4th January 2011 Training Week
