Coaching Blog - Dave Kennedy

Tuesday 1st February 2011 Training Week

2011-01-30T11:12:00.000-08:00

Sunday 30th January 2011
========================

New details this week - Strength and Conditioning Classes

Forthcoming Fixtures

- 5th February – Schools Inter County Match - Prospect Park, Reading

- 5th February – BUCS Championships – Senneleys Park, Birmingham

- 6th February – Ryde 10 (RRL) – Ryde

- 12th February – Hampshire XC League – Salisbury

- 13th February – CC6 League – Bolderwood, Totton

- 19th February – English National XC Championships – Alton Towers

- 20th February - Bramley 20 (RRL) – Bramley

- 27th February – Wessex League – Kings Park, Bournemouth

For 19 February 2011 - English National XC Championships, Alton Towers

I have 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

Max Kiralyfi

Jen McLachlan

Louisa Warwick

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's session :

TUESDAY TRAINING FEBRUARY 1ST.

Meet at track .Drills @ 6.50 pm.

training on track

5 Mins threshold

6 x 800 (90)

strides

( 5 mins threshold for non racers.)

Marathoners :

EXTRA on session

5 mins threshold

5 mins steady

5 mins M.P.

　

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 1st February grass session:

No grass session this week - we'll all be on the track.

Lou Walker

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 1st February

The session will be on the grass It’ll be a ‘down the clock session’ (6min,5min,4min,3min,2min,1min) 3 min rec for first 3, 2min for second 3.

We’ll use the 500m loop

Thursday 3rd February

6 * 90 secs easy (90 secs recovery)

Saturday 5th February

Schools Inter County Match

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 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)

*****************************************************************

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

National XC Championships, Alton Towers 19th February – HEAVILY SUBSIDISED Travel Arrangements

The Club will definitely be booking a 33 Seater coach for this event, looking to leave early morning in order to arrive in time for the Junior races. From initial responses there are still seats available and we are looking for as many as possible to use this mode of transport to engender great team spirit between the junior and senior athletes. So if you are interested, please can you email either Stella Bowling (karl.bowling@talktalk.net) or myself (dkontherun@btinternet.com) – Many thanks dk

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.

Remaining fixtures:

13 Feb : Bolderwood, Totton

6 March : Fleming Park, Eastleigh

Thanks, and here’s to a very happy and successful new year!

Chris

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Road Race League Events Coming Up

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Exciting News - “Drop-In” Coaching Sessions Coming Up

We are sure that you have fantastic running goals for the Spring, maybe a marathon, a half marathon or a 5k. Whatever your goal, we are here to help.

On the following dates we will be holding informal drop in coaching sessions at the track after the Tuesday session.

1st Feb
1st March
5th April

Please sign in before the session so we and you know how many to expect. We will limit you time to 10 mins max, with an aim to be over by 8.30.

This is a great opportunity to pick the brains of the Club's endurance coaches and to make sure your training is on target.

Any coaches out there who would like to get involved just e mail Karen Hazlitt (Hazlitt@hazlittfamily.co.uk)

Thanks

Alan, Karen, Lou, Michaela and John
WADAC Endurance Coaches

WADAC is starting a Strength and Conditioning class in February. The class is aimed at improving peoples running style and efficiency by improving muscle strength, balance and movement patterns. This is not an aerobic/cardiovascular circuit, nor is it an individually tailored treatment session.

This class is appropriate for all levels as we are able to adjust the exercises to suit a wide variety of abilities within the same class.

All senior members are welcome, but places are limited to 12 due to the size of the location and therefore a charge of £18 (for 6 sessions) is being made to ensure people are committed to attend and to help cover costs.

Anyone interested must email Strengthconditioning@wadac.org.uk to put their name forward to apply to attend. Please include: your name, email address and mobile number.

You will receive an email to confirm that we have received your email and then to confirm your place.

The classes will run initially for 6 weeks:

•1. Monday 7th February

•2. Monday 14th February

•3. Monday 21st February

•4. Monday 28th February

•5. Monday 7th March

•6. Monday 14th March

Location: Winchester University (a map will be sent with your confirmation)

Time: 6pm -7pm

Cost: £18 (due on or before first session)

After this set of 6 session a further 6 sessions will follow on Mon 4th, 11th, 18th April, with a two week break over Easter and continuing on Mon 9th, 16th, 23rd May. Further dates will be announced, so if you don’t get into the first set of session you should be able to take part eventually.

If you would like further information about the class please speak to: or email Strengthconditioning@wadac.org.uk (Please do not email the team directly)

John O’Shea

Lou Walker

Emma Patel

Barbara Yff

Janet Littlewood

Michaela McCallum

Kat Bonham

If you have any medical conditions or injuries that may make these sessions unsuitable for you please consult a health care professional or coach for advice, and inform us before taking part.

Kind Regards

Janet Littlewood

PS: Please do not email or face book any of the above people directly expecting to get on the list. Only emails to Strengthconditioning@wadac.org.uk will be accepted as an application for a place.

Have a great week

dk
==========================================================================================================================================================================

Tuesday 25th January 2011 Training Week

2011-01-23T09:31:00.001-08:00

Sunday 23rd January 2011
========================
New details this week - “Drop-In” Coaching Sessions

Forthcoming Fixtures

- 29th January 2011 – SEAA XC Championships, Hampstead Heath
For 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
Jen Mclachlan
Louisa Warwick
19 February 2011 - English National XC Championships, Alton Towers
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
Max Kiralyfi
Jen McLachlan
Louisa Warwick
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's session :
TUESDAY 25TH. JANUARY TRAINING
Meet at track for drills @ 6.50pm.
Run to St. Cross for reps .
( junction of Kingsgate St. / Norman road.)
7 x 1 k . ( 90 )
marathoners + 2k @ M.P.
　
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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 25th January’s grass session:
5 or 6 x (5 mins t’hold, then 1 min @ 10k pace) 60 sec RI.
Lou Walker
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :
Tuesday 25th January
Grass : 8 * 90 secs (2 sets of 4) 60 secs recovery
Thursday 27th January
5 * 90 secs easy (90 secs recovery)
Saturday 29th January
SEAA “South Of England Cross Country Championships, Parliament Hill Fields
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 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)

*****************************************************************
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
National XC Championships, Alton Towers 19th February - Travel Arrangements
I have sent a separate email to all senior athletes entered for the National XC Championships in February as the Club is looking to hire a coach for the day trip for this, the show case Club XC event of the calendar year. All athletes / spectators / supporters are urged to support this travel mode and therefore if you wish to book a seat for the coach (full details to follow in due course), please can you get in touch with either Stella Bowling or Dave Kennedy ASAP - Many thanks, dk
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.
Remaining fixtures:
13 Feb : Bolderwood, Totton
6 March : Fleming Park, Eastleigh
Thanks, and here’s to a very happy and successful new year!
Chris
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Road Race League Events Coming Up

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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Exciting News - “Drop-In” Coaching Sessions Coming Up
We are sure that you have fantastic running goals for the Spring, maybe a marathon, a half marathon or a 5k. Whatever your goal, we are here to help.

On the following dates we will be holding informal drop in coaching sessions at the track after the Tuesday session.

25th Jan
1st Feb
1st March
5th April

Please sign in before the session so we and you know how many to expect. We will limit you time to 10 mins max, with an aim to be over by 8.30.

This is a great opportunity to pick the brains of the Club's endurance coaches and to make sure your training is on target.

Any coaches out there who would like to get involved just e mail Karen Hazlitt (Hazlitt@hazlittfamily.co.uk)

Thanks

Alan, Karen, Lou, Michaela and John
WADAC Endurance Coaches

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Have a great week
dk
========================================================================================================================================================================================

Tuesday 18th January 2011 Training Week

2011-01-16T05:28:00.000-08:00

Sunday 16th January 2011
========================

New details this week - National XC Championships Coach Travel Arrangements

Forthcoming Fixtures
- 22nd January 2011 – Hampshire Schools
- 23rd January 2011 – Wessex League, Yeovil
- 29th January 2011 – SEAA XC Championships, Hampstead Heath

For 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
Jen Mclachlan
Louisa Warwick

19 February 2011 - English National XC Championships, Alton Towers
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
Max Kiralyfi
Jen McLachlan
Louisa Warwick

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's session :

TUESDAY JANUARY 18TH.
Meet at track .Drills @ 6.50 pm.
Run to St Cross for reps . around loop.
Start @ Junction of Norman road / Kingsgate St.
8 x 800m.
　
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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 18th January’s grass session:
Pyramid session: 2 x (5 min, 3 min, 1 min, 3, 5) with 90 sec RI and 3 mins between sets.
Lou Walker
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :
Tuesday 18th January
10 * 80 sec, 2 sets of 5 (60 secs rec)
Thursday 20th January
4 or 6 * 2 mins (90 secs rec)
Saturday 22nd January
Hampshire Schools Championships
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 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)

***********************************************************************************
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. 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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

National XC Championships, Alton Towers 19th February - Travel Arrangements
I am sending a separate email to all senior athletes entered for the National XC Championships in February as the Club is looking to hire a coach for the day trip for this, the show case Club XC event of the calendar year. All athletes / spectators / supporters are urged to support this travel mode and therefore if you wish to book a seat for the coach (full details to follow in due course), please can you get in touch with either Stella Bowling or Dave Kennedy - Many thanks, dk

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.
Remaining fixtures:
13 Feb : Bolderwood, Totton
6 March : Fleming Park, Eastleigh
Thanks, and here’s to a very happy and successful new year!
Chris
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Road Race League Events Coming Up
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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Have a great week

dk

Tuesday 11th January 2011 Training Week

2011-01-09T12:11:00.000-08:00

Sunday 9th January 2011
=======================
No new details this week.

Forthcoming Fixtures

- 15th January 2011 – Hampshire XC League, Prospect Park, Reading
- 16th January 2011 – Stubbington 10k (RRL)
- 22nd January 2011 – Hampshire Schools
- 23rd January 2011 – Wessex League, Yeovil
- 29th January 2011 – SEAA XC Championships, Hampstead Heath

For 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
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
Andy Greenleaf

Jamie Knapp
Max Kiralyfi

Jen McLachlan
Louisa Warwick

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's session :

TUESDAY JANUARY 11TH.

Meet at track , drills at 6.50pm

5 Mins threshold (2 mins..)

6 x 800 m ( 90 )

strides
Non racers - extra

10 mins threshold

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 11th January’s grass session:

There’s no grass session this week because we’ll do Alan’s track session.
Lou Walker

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 11th January
Pyramid (60,90, 2min,2m30,2m,90,60) 5mins x 2. Set 2 less 60’s Grass
Rec(60,60,90,90,90,60

Thursday 13th January
6 * 90 secs (60 sec rec, 2 sets of 3 2min after set)

Saturday 15th January
Hampshire XC League @ Reading

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 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)

***********************************************************************************

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. 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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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:
13 Feb : Bolderwood, Totton
6 March : Fleming Park, Eastleigh
Thanks, and here’s to a very happy and successful new year!
Chris
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Have a great week

dk

Tuesday 4th January 2011 Training Week

2011-01-03T00:06:00.001-08:00

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 :

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~

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 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)

***********************************************************************************

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. 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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Have a great week

dk

dkontherun@btinternet.com
==========================================================================================================================================================================

Tuesday 26th December 2010 Training Week

2010-12-26T09:55:00.000-08:00

Sunday 26th December 2010
=========================

New details.

- FINAL REMINDER for those not included on my entry listing for the National XC Championships, Alton Towers, 19th February, wanting to compete, to let me know, as I will send the entry off towards the end of this week, 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. – thanks - dk

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 - Anyone other than those listed below wishing to enter must enter themselves using the entry form on the Hampshire Athletics Website; although entries are advised as not guaranteed after 11th December.
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)

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
Max Kiralyfi
Marc Lyne
Phil Killingley
Lorna Russell
Alan Murchison

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 :

We hope that we see alot of runners at our WADAC special relay training session .

TUESDAY DEC. 28TH. -MEET RIVER PARK .6.50 PM

Dependent on training conditions :

2 x 10 mins on Magdalene Hill ( 90 )

3 x Cathedral loop ( 75 )

WEDNESDAY 29TH.DEC. - MEET RIVER PARK . 6.50 PM.

Steady run - various groups.

THURDAY 30TH. DEC. - MEET RIVER PARK . 6.50 PM

Threshold work : warm up and warm down 15 mins each .

8 x 3 mins ( 1 min jog. between )

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 28th December :

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

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.

~~~~~~~~~~~~~~

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 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)

***********************************************************************************

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. 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
==========================================================================================================================================================================

Tuesday 21st December 2010 Training Week

2010-12-19T09:47:00.000-08:00

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 :

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 )
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~

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 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)

***********************************************************************************

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. 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
==========================================================================================================================================================================

Tuesday 14th December 2010 Training Week

2010-12-12T08:00:00.000-08:00

Sunday 12th December 2010
=========================

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 :

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 )

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~

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 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)

***********************************************************************************

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. 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

~~~~~~~~~~~~~~~~~~~~~~

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Have a great week

dk
==========================================================================================================================================================================

Amendment to blog for Tuesday 7th December 2010 Training Week

2010-12-05T14:53:00.000-08:00

Sunday 5th December 2010
========================

1) John O'Shea has advised : Because there is already a Saturday session at 9.30 (11th December) I am not doing the 9.00 session as it does not make sense to have two.

2) Regarding the Eastleigh Parkruns : The swimming is now finished for the season.

Thank you

dk
==========================================================================================================================================================================

Tuesday 7th December 2010 Training Week

2010-12-05T12:42:00.000-08:00

Sunday 5th December 2010
========================
New details.

- David Vosser's training plans over Xmas
- CC6 League, Janesmore Pond, Stoney Cross (see below message from Chris Setters) rearranged for 12th December and Hampshire XC League, Popham Airfield rearranged for 18th December
- Immediately below – Seniors need to contact dk asap to ensure individual Entry for XC events after Christmas

Forthcoming Fixtures

- 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)

- CC6 League, Janesmore Pond, Stoney Cross - 12 December
Contact - Chris Setters (chrissetters@o2.co.uk)

- 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)

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) 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
Entry Listing to be sent by dk on 10th December
Andy Greenleaf - To pay
Franklyn Young – To pay
Alan Murchison – To pay
Ian Leedham - To pay
Julian Mann - To pay
Becky Gough - To pay
Marc Lyne - To pay
Sarah Holliday – To pay
Karen Hazlitt - To pay
Michaela McCallum - To pay
David Vosser – Paid
Madeline Vosser – Paid
Sure True – 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
Julian Mann - Club pays
Marc Lyne - Club pays
Michaela McCallum - Club pays
David Vosser – Club pays
Madeline Vosser – Club pays
Ian Berry – Club pays
Sue True – Club pays
Karen Hazlitt – Club pays
SarahHolliday – Club pays

- 19 February 2011 - English National XC Championships, Alton Towers
Michaela McCallum - Club pays
David Vosser – Club pays
Madeline Vosser – Club pays
Franklyn Young – Club pays
Sarah Holliday – Club pays

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 DEC. 7TH.

Meet at track for warm -up and drills.
DRILLS AT 6.50 PM.

HILL SESSION
at Magdalene hill 2 x 10 mins (90 rec. )

Long route around Cathedral (avoiding market)

3 x three quarters of long loop .

THURSDAY 9TH. DEC.

Threshold from track at 7.00pm

5 mins, 10 mins, 10 mins, 5 mins.

SATURDAY 11th December

FARLEY MOUNT MEET AT 9.30 AM

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 7th December :

Session for this week: 4 x (5 mins threshold, 90 secs 3 k pace) continuous. This is a build from the session we did 6 weeks ago when we did the same, but with a 3 min break half way through.
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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 7th December:
Grass
6 mins - 10 * 80 sec’s with 80 rec (2 sets of 5)

Thursday 9th December:
Grass
4 * 3mins with 2 mins recovery

Saturday 11th December:
SEAA Inter Counties @ Biggleswade

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 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.

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

~~~~~~~~~~~~~~~~~~~~~~

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Message from Chris Setters re the rearranged CC6 fixture for 12th December
Think you are a faster runner than Santa?
The next CC6 meeting will be on Sunday the 12th December, and Janesmoor Pond, near Stoney Cross. The event is organised by Lordshill and
Wessex who have arranged for Santa to run as the hare and also do a fair amount of marshalling as well!
See www.cc6.co.uk for details including a map.
It will be great to see as many WADAC runners there as possible for the last race of the year!
Chris

Have a great week

dk
==========================================================================================================================================================================

Tuesday 30th September 2010 Training Week

2010-11-27T11:38:00.000-08:00

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 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.
~~~~~~~~~~~~~~

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 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)

***********************************************************************************

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

~~~~~~~~~~~~~~~~~~~~~~

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Have a great week

dk
==========================================================================================================================================================================

Tuesday 23rd November 2010 Training week

2010-11-21T13:58:00.000-08:00

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
==========================================================================================================================================================================

Tuesday 16th November 2010 Training Week

2010-11-14T13:27:00.000-08:00

Sunday 14th November 2010
=========================

New details.

Forthcoming Fixtures :

- Dibden Enclosure, New Forest (CC6) - 14 November

- Gosport 1/2 Marathon (RRL) - 21 November - Simon Stevens - rowlandstevens@googlemail.com

- Old Sarum, Salisbury - (Wessex League) - 28 November

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 TRAINING -NOVEMBER 16TH.
IF RACING
5 MINS THRESHOLD
4 X 800 (10K PACE )
STRIDES
IF NOT RACING
ADD
4 X 400
5 MINS THRESHOLD

THURSDAY 18TH.

3 X 10 MINS THRESHOLD
IF RACING
40 MINS WITH PICK UPS

SATURDAY IF NOT RACING.
9.30 FARLEY MOUNT FOR HILL SESSION

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 16th Nov:

This week’s grass session won’t happen. Instead we’ll join Alan on the track as it’s the Tuesday before the Gosport Half.

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 16th November:

Track Session

3 * 600m, 3* 400m, 4* 300m. (90,80,60 recovery)

Thursday 18th November :

6 * 3mins (2 sets of 3) 2 min recovery

Saturday 20th November:

Coutances Weekend / Park Run

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 organized 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,

The next road run that counts in the Hampshire Road Race League is the Gosport Half on 21 November, the last road race league fixture of 2010: http://www.gosportroadrunners.org.uk/images/half/grrform2010.pdf. Note that Gosport is particularly popular so you should enter now.

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

~~~~~~~~~~~~~~~~~~~~~~~~

SEAA MASTERS CROSS COUNTRY CHAMPS

On Sat 11th December the Masters XC Champs are being held in conjunction with the SEAAs Inter-Counties Champs at Shuttleworth, Bedfordshire. The timetable is as follows:

11.00am Men 50 plus, 60 plus 10km
11.43am Women 35 plus, 45 plus, 55 plus, Men 70 plus 6km
14.10pm Men 40 plus 10km

Individual awards will be made in five year age bands, Gold, Silver and Bronze (1st, 2nd & 3rd)
Teams (One team only per Club) awards will be in the following age bands:

Men 40+ 50+ 60+ 70+ Women 35+ 45+ 55+

Team awards (3 to score) (1st, 2nd & 3rd)

Entries need to be sent together on one form for each age group and I am happy to coordinate this. The deadline for entries is Friday 19th Nov and cost is £7 per individual.

With the possibility of many of the Juniors and some Seniors from the club taking part for Hampshire in the Inter-Counties this is a great opportunity for a good club day out. Depending on total club entries there may be the possibility of a team bus.

If you would like to take part please let me know michaelamccallum@sky.com and pay your £7 by Tuesday 16th Nov at the latest. I will send all entries on Weds 17th.

Further details can be found at:

http://www.seaa.org.uk/index.php?option=com_content&view=article&id=63:events-cross-country&catid=1:update-pages&Itemid=68

Michaela McCallum

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Message from David Vosser - Annual SEAA Inter Counties championships, Old Warden Park, Shuttleworth, Bedfordshire on Saturday 11th December 2010

Are there any Winchester Senior women who would like to be considered for selection. Do we have any U23’s and just to clarify, Age Groups only go up to U17 Men.

Hampshire will be sending teams to this event with 8 to run and 4 to score in each of the age group races.

I will be the Team Manager for the Girls and Women’s teams and Graeme Lowndes has kindly offered to help with the Boys and under 17 Men’s teams. Note there is no Senior Men’s event.

Team selection will be based on athletes performances at the first Hampshire Cross Country League match at Farley Mount and at the forthcoming match at Goodwood. Hampshire residential qualifications apply – quite a few Hampshire League athletes are not base in Hampshire so selection is not simply reserved for the top 8.

Team selections and reserves will be notified week commencing Monday 13th November

Age Groups competing are as follows.

Under 13 Girls
approx 3,000m
11.04am

Under 13 Boys
approx 3,000m
11.20am

Under 15 Girls
approx 4,OOOm
11.40am

Under 15 Boys
approx 4,000m
12.25pm

Under 17 Men
approx 5,000m
I2.5Opm

Under 17 Women
approx 5,OOOm
13.15pm

Under 20 Women
approx 6,OOOm
13.15pm

Under 23 Women (Individual)
approx 6,000m
13.40pm

Senior Women
approx 6,OOOm
13.40pm

Last year we saw some exceptional performances with a team win from the under 13 boys (Tom Newnham, Will Downham, Calum Upton and Oliver Butler) and a fine 3rd team place from the under 17 women (Jess Chen, Katie Hickson, Amy Rochford and Mhairi-Clair Stewart)

I will be seeking to contact all eligible athletes but please help by distributing this e-mail freely within your club to ensure all athletes are aware of this event.

Note for parents and coaches – if your child, or athlete you coach is available and wishes to be considered for selection please confirm and send me Name, Age Group, DOB, EA Registration No. – this will really help me.

Please feel free to contact me via e-mail or call me directly on mobile 07825 256784, or at home on 01962 862496.

Looking forward to another great day of cross country running.

Best wishes

David Vosser

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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
==========================================================================================================================================================================

Tuesday 9th November 2010 Training week

2010-11-07T13:27:00.000-08:00

Sunday 7th September 2010
=========================

New details.

- Message from David Vosser re Annual SEAA Inter Counties championships, Old Warden Park, Shuttleworth, Bedfordshire on Saturday 11th December 2010

Forthcoming Fixtures - Please contact if interested –

- Hampshire Cross Country League - Goodwood - 13 November

Contacts :

Juniors - Stella Bowling - karl.bowling@talktalk.net

Seniors - Dave Kennedy - dkontherun@btinternet.com

- Dibden Enclosure, New Forest (CC6) - 14 November

- Gosport 1/2 Marathon (RRL) - 21 November - Simon Stevens - rowlandstevens@googlemail.com

- Old Sarum, Salisbury - (Wessex League) - 28 November

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 TRAINING NOVEMBER 9TH.

Meet at track , warm up then drills at 6.50 pm

Hills at Magdalene hill 2 x 8 mins

followed by 3 x 1mile around Cathedral loop .

THURSDAY TRAINING NOVEMBER 11TH.

: Threshold 4 x 7 mins .

Unless racing xc .

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 9th Nov:

This week’s session will be run by Karen.

4, 6 or 8 x 4 mins, depending on own goals, fitness, race recovery etc. Pace: Alternate between xc race pace and threshold. Ie first 4 mins at xc race pace, second 4 mins at threshold, third 4 mins at xc race pace and so on. If you’re not sure how many sets of 4 mins to do, chat it through with Karen beforehand.

Everyone welcome! This is a great session if you’re new to speed training.

Lou and Karen

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 9th November:

10* 80sces , 80 sec recovery 2 sets of 5. 5 min rec

Thursday 11th November :

Easy 6 * 90 secs (90 secs recovery)

Saturday 6th November:

Hampshire Cross Country League : Goodwood

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 organized 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,

The next road run that counts in the Hampshire Road Race League is the Gosport Half on 21 November, the last road race league fixture of 2010: http://www.gosportroadrunners.org.uk/images/half/grrform2010.pdf. Note that Gosport is particularly popular so you should enter now.

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

~~~~~~~~~~~~~~~~~~~~~~~~

Who fancies doing a 45 mile bike round the area between Winchester, Basingstoke and Alton –ish?

Evans Cycles Sportive

It’s on Sunday 14th Nov – the day after Goodwood XC.

Sportives are very relaxed rides. They’re not races, although some people aim to get round in a ‘gold’ or ‘silver’ time. There are usually long, medium and short rides. The routes are marked, there are checkpoints where you can refill your bottles and stock up on cakes. You start when your group’s ready to go. £11. Not a bad deal for the day. There’s plenty of parking.

What I’m suggesting is that we do the medium ride – 45 miles – start at about 9am and have a leisurely tootle round in a gang. Of course if anyone wants to do the shorter one, it’s about 20 miles. You can usually change on the day if you feel stronger/weaker.

So far Jo Jefferies, Jack and I are doing it. I know there’s an officials course that day which may cut some people out. But who else fancies it?

Lou Walker (lou@louwalker.com)

~~~~~~~~~~~~~~~~~~~~~~~~

SEAA MASTERS CROSS COUNTRY CHAMPS

On Sat 11th December the Masters XC Champs are being held in conjunction with the SEAAs Inter-Counties Champs at Shuttleworth, Bedfordshire. The timetable is as follows:

11.00am Men 50 plus, 60 plus 10km
11.43am Women 35 plus, 45 plus, 55 plus, Men 70 plus 6km
14.10pm Men 40 plus 10km

Individual awards will be made in five year age bands, Gold, Silver and Bronze (1st, 2nd & 3rd)
Teams (One team only per Club) awards will be in the following age bands:

Men 40+ 50+ 60+ 70+ Women 35+ 45+ 55+

Team awards (3 to score) (1st, 2nd & 3rd)

Entries need to be sent together on one form for each age group and I am happy to coordinate this. The deadline for entries is Friday 19th Nov and cost is £7 per individual.

With the possibility of many of the Juniors and some Seniors from the club taking part for Hampshire in the Inter-Counties this is a great opportunity for a good club day out. Depending on total club entries there may be the possibility of a team bus.

If you would like to take part please let me know michaelamccallum@sky.com and pay your £7 by Tuesday 16th Nov at the latest. I will send all entries on Weds 17th.

Further details can be found at:

http://www.seaa.org.uk/index.php?option=com_content&view=article&id=63:events-cross-country&catid=1:update-pages&Itemid=68

Michaela McCallum

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Message from David Vosser - Annual SEAA Inter Counties championships, Old Warden Park, Shuttleworth, Bedfordshire on Saturday 11th December 2010

Are there any Winchester Senior women who would like to be considered for selection. Do we have any U23’s and just to clarify, Age Groups only go up to U17 Men.

Hampshire will be sending teams to this event with 8 to run and 4 to score in each of the age group races.

I will be the Team Manager for the Girls and Women’s teams and Graeme Lowndes has kindly offered to help with the Boys and under 17 Men’s teams. Note there is no Senior Men’s event.

Team selection will be based on athletes performances at the first Hampshire Cross Country League match at Farley Mount and at the forthcoming match at Goodwood. Hampshire residential qualifications apply – quite a few Hampshire League athletes are not base in Hampshire so selection is not simply reserved for the top 8.

Team selections and reserves will be notified week commencing Monday 13th November

Age Groups competing are as follows.

Under 13 Girls
approx 3,000m
11.04am

Under 13 Boys
approx 3,000m
11.20am

Under 15 Girls
approx 4,OOOm
11.40am

Under 15 Boys
approx 4,000m
12.25pm

Under 17 Men
approx 5,000m
I2.5Opm

Under 17 Women
approx 5,OOOm
13.15pm

Under 20 Women
approx 6,OOOm
13.15pm

Under 23 Women (Individual)
approx 6,000m
13.40pm

Senior Women
approx 6,OOOm
13.40pm

Last year we saw some exceptional performances with a team win from the under 13 boys (Tom Newnham, Will Downham, Calum Upton and Oliver Butler) and a fine 3rd team place from the under 17 women (Jess Chen, Katie Hickson, Amy Rochford and Mhairi-Clair Stewart)

I will be seeking to contact all eligible athletes but please help by distributing this e-mail freely within your club to ensure all athletes are aware of this event.

Note for parents and coaches – if your child, or athlete you coach is available and wishes to be considered for selection please confirm and send me Name, Age Group, DOB, EA Registration No. – this will really help me.

Please feel free to contact me via e-mail or call me directly on mobile 07825 256784, or at home on 01962 862496.

Looking forward to another great day of cross country running.

Best wishes

David Vosser

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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
==========================================================================================================================================================================

Tuesday 2nd November 2010 Training Week

2010-10-31T13:03:00.000-07:00

Sunday 31st October
===================

New details.

- Message from Michaela McCallum re the SEAA Masters Cross Country Championships

Forthcoming Fixtures - Please contact if interested –

- ECCA National Cross Country Relays - Mansfield - 6 November.
Contacts :
Juniors - Stella Bowling - karl.bowling@talktalk.net

- Hampshire Cross Country League - Goodwood - 13 November
Contacts :
Juniors - Stella Bowling - karl.bowling@talktalk.net
Seniors - Dave Kennedy - dkontherun@btinternet.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 training - November 2nd.

Track drills @6.50 pm.

5 Minutes threshold

8 x 400 (75 rec. )

Strides

FOR THOSE NOT RACING
10 MINUTES THRESHOLD EXTRA.

Thursday training - November 4th.

IF NOT RACING - 2 x 15 minutes threshold.

Otherwise steady run with pick-ups .

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.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 2nd Nov:
No specific grass session next week 2nd Nov because we’ll all be doing Alan’s pre-Lordshill track session.

Lou and Karen

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Jo Jefferies (joejeff33@aol.com) has advised re the Whiteshute Ridge sessions
- This is the same session that Alan is advertising above as Bushfield.... I think 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.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 2nd November:

9 * 80sec’s 60 second recovery

Thursday 4th November :

Easy session,
4 * 2mins (2 Min recovery)

Saturday 6th November:

ECCA National Cross Country Relays Mansfield

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 organized 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,

The next road run that counts in the Hampshire Road Race League is the Lordshill 10 on Sunday 7 November. The entry form is here: http://www.lordshillroadrunners.org.uk/Entry%20form%202010.pdf.

This will be followed fairly swiftly by the Gosport Half on 21 November, the last road race league fixture of 2010: http://www.gosportroadrunners.org.uk/images/half/grrform2010.pdf. Note that Gosport is particularly popular so you should enter now.

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

~~~~~~~~~~~~~~~~~~~~~~~~

Who fancies doing a 45 mile bike round the area between Winchester, Basingstoke and Alton –ish?

Evans Cycles Sportive

It’s on Sunday 14th Nov – the day after Goodwood XC.

Sportives are very relaxed rides. They’re not races, although some people aim to get round in a ‘gold’ or ‘silver’ time. There are usually long, medium and short rides. The routes are marked, there are checkpoints where you can refill your bottles and stock up on cakes. You start when your group’s ready to go. £11. Not a bad deal for the day. There’s plenty of parking.

What I’m suggesting is that we do the medium ride – 45 miles – start at about 9am and have a leisurely tootle round in a gang. Of course if anyone wants to do the shorter one, it’s about 20 miles. You can usually change on the day if you feel stronger/weaker.

So far Jo Jefferies, Jack and I are doing it. I know there’s an officials course that day which may cut some people out. But who else fancies it?

Lou Walker (lou@louwalker.com)

~~~~~~~~~~~~~~~~~~~~~~~~

SEAA MASTERS CROSS COUNTRY CHAMPS

On Sat 11th December the Masters XC Champs are being held in conjunction with the SEAAs Inter-Counties Champs at Shuttleworth, Bedfordshire. The timetable is as follows:

11.00am Men 50 plus, 60 plus 10km
11.43am Women 35 plus, 45 plus, 55 plus, Men 70 plus 6km
14.10pm Men 40 plus 10km

Individual awards will be made in five year age bands, Gold, Silver and Bronze (1st, 2nd & 3rd)
Teams (One team only per Club) awards will be in the following age bands:

Men 40+ 50+ 60+ 70+ Women 35+ 45+ 55+

Team awards (3 to score) (1st, 2nd & 3rd)

Entries need to be sent together on one form for each age group and I am happy to coordinate this. The deadline for entries is Friday 19th Nov and cost is £7 per individual.

With the possibility of many of the Juniors and some Seniors from the club taking part for Hampshire in the Inter-Counties this is a great opportunity for a good club day out. Depending on total club entries there may be the possibility of a team bus.
If you would like to take part please let me know michaelamccallum@sky.com and pay your £7 by Tuesday 16th Nov at the latest. I will send all entries on Weds 17th.

Further details can be found at:

http://www.seaa.org.uk/index.php?option=com_content&view=article&id=63:events-cross-country&catid=1:update-pages&Itemid=68

Michaela McCallum

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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
==========================================================================================================================================================================

Tuesday 26th October 2010 Training Week

2010-10-24T15:57:00.000-07:00

Sunday 24th October 2010
========================

New details.

1) Message from Simon Stevens regarding the Hampshire Road Race League

2) Message from John O'Shea regarding Saturday Farley Mount Sessions

3) Senior men interested in doing the ECCA National Cross Country Relays - Mansfield - 6 November must contact Dave Kennedy. So far I have been advised of james Espie, Will Harding and Franklyn Young - Everyone else must let me know - Many thanks - dk

4) 45 mile bike round the area between Winchester, Basingstoke and Alton –ish? - See message below from Lou Walker

Forthcoming Fixtures - Please contact if interested –

ECCA National Cross Country Relays - Mansfield - 6 November.

Contacts :

Juniors - Stella Bowling - karl.bowling@talktalk.net

Seniors - Michaela McCallum or Dave Kennedy - michaelamccallum@sky.com or dkontherun@btinternet.com

Hampshire Cross Country League - Goodwood - 13 November

Contacts :

Juniors - Stella Bowling - karl.bowling@talktalk.net

Seniors - Dave Kennedy - dkontherun@btinternet.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 session this Tuesday is :

TUESDAY OCTOBER 26TH.

Meet at Teg Down playing fields at 6.45 pm for HILLWORK
The fields are opposite the new Waitrose on the Stockbridge road . See map on club website
Parking available in side streets.

Session will involve 5 different hills of varying degrees.

Reflective gear a must.

Thursday 28th. Oct .

Threshold work from track meet at 6.45 pm.

DON'T FORGET GOOD WARM -UP GEAR

NOTE :

IN MID OCTOBER TUESDAYS WILL BE HILLWORK OR GRASSWORK .

SATURDAYS WILL HAVE ENDURANCE TRAINING @ WHITESHUTE / BUSHFIELD

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 26th Oct: 2 x (5 mins threshold, 90 secs 3k pace, 5 mins t’hold, 90 secs 3k pace continuous)

3 mins between sets

Lou and Karen

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 weeks session.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter - I am hoping to include an update on these sessions in next weeks email - dk

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 26th October :

Pyramid (1,1m30,2,1m30,1) * 3 same rec 5 mins

Thursday 28th October :

6 * 3mins. 2 sets of 3 (2min recovery) 5 mins between sets

Saturday 30th October:

9.30am - Farley Mount Ups and Downs

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,

The next road run that counts in the Hampshire Road Race League is the Lordshill 10 on Sunday 7 November. The entry form is here: http://www.lordshillroadrunners.org.uk/Entry%20form%202010.pdf.

This will be followed fairly swiftly by the Gosport Half on 21 November, the last road race league fixture of 2010: http://www.gosportroadrunners.org.uk/images/half/grrform2010.pdf. Note that Gosport is particularly popular so you should enter now.

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

runners have until the end of this month to take advantage of the discounted entry for the Stubbington 10km road race
Entries are coming in thick and fast for the race on Sunday, January 16th. Those who were entered for this year's cancelled Stubbington 10k will be able to have a fiver knocked off their race entry fee - £7 for affiliated runners and £9 for unaffiliated runners.
The discount remains open until October 31st when entries will be open to everyone at a rate of £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

~~~~~~~~~~~~~~~~~~~~~~~~

Who fancies doing a 45 mile bike round the area between Winchester, Basingstoke and Alton –ish?

Evans Cycles Sportive

IT’s on Sunday 14th Nov – the day after Goodwood XC.

Sportives are very relaxed rides. They’re not races, although some people aim to get round in a ‘gold’ or ‘silver’ time. There are usually long, medium and short rides. The routes are marked, there are checkpoints where you can refill your bottles and stock up on cakes. You start when your group’s ready to go. £11. Not a bad deal for the day. There’s plenty of parking.

What I’m suggesting is that we do the medium ride – 45 miles – start at about 9am and have a leisurely tootle round in a gang. Of course if anyone wants to do the shorter one, it’s about 20 miles. You can usually change on the day if you feel stronger/weaker.

So far Jo Jefferies, Jack and I are doing it. I know there’s an officials course that day which may cut some people out. But who else fancies it?

Lou Walker (lou@louwalker.com)

~~~~~~~~~~~~~~~~~~~~~~~~

Eastleigh Park Run

Every Saturday at 9am there is a 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
==========================================================================================================================================================================

Tuesday 19th October 2010 Training Week

2010-10-17T12:37:00.000-07:00

17th October 2010
=================

New details.

Forthcoming Fixtures - Please contact if interested –

ECCA National Cross Country Relays - Mansfield - 6 November.
Contacts :
Juniors - Stella Bowling - karl.bowling@talktalk.net
Seniors - Michaela McCallum or Dave Kennedy - michaelamccallum@sky.com or dkontherun@btinternet.com

Hampshire Cross Country League - Goodwood - 13 November
Contacts :
Juniors - Stella Bowling - karl.bowling@talktalk.net
Seniors - Dave Kennedy - dkontherun@btinternet.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 session this Tuesday is :

TUESDAY OCTOBER 19TH.

Meet at track for 6.50 pm drills .
Hill session
Magdalene hill - 2 x 8.5 mins
then
3 x 1mile around Cathedral

THURSDAY OCT. 21ST .

Threshold 5 x 7mins
unless racing at weekend

SATURDAY OCT. 23RD.

Hillwork at Whiteshute / Bushfield
Meet 9.00pm at track .
Request session from Alan

DON'T FORGET GOOD WARM -UP GEAR

NOTE :
IN MID OCTOBER TUESDAYS WILL BE HILLWORK OR GRASSWORK .
SATURDAYS WILL HAVE ENDURANCE TRAINING @ WHITESHUTE / BUSHFIELD

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 19th Oct: Pyramid session: 2 x (5 mins @ threshold, 3 mins @ 10k pace, 1 min @ 3k pace, 3 mins, 5 mins). 90 sec recoveries. 3 mins between sets.

Lou and Karen

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 19th October :

Track 5 Min Threshold
10 * 300 metres jog 100 recovery (2 sets of 5). 5 min between

Thursday 21st October :

6 * 2min 30 . 2 sets of 3 (1min 45 recovery) 5 mins between sets

Saturday 23rd October:

9.30am - Farley Mount Red Post (6*) plus Regressive Hills

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. - dk

***********************************************************************************

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
==========================================================================================================================================================================

Tuesday 12th October 2010 Training Week

2010-10-10T12:25:00.000-07:00

Sunday 10th October Training Week
=================================

New details.

Lou and Karen’s Tuesday night grass sessions

Forthcoming Fixtures - Please contact if interested -

ERRA Women's National Road Relays - Sutton Coldfield - 16th October - dkontherun@btinternet.com (Dave kennedy)

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's session this Tuesday is :

TUESDAY OCTOBER 12TH.

5 K / 10K TRAINING :

Meet at track , warm up then drills at 6 .50 pm .
Magdelen hill reps 2 x 8 mins .

then

cathedral reps 3 x 1mile

THURSDAY OCTOBER 14th.

Threshold 3x 10 mins

SATURDAY OCTOBER 16th.

Hill training

Bushfield camp / Whiteshute

Meet at track for 9.00pm warm up run to Whiteshute

DON'T FORGET GOOD WARM -UP GEAR

NOTE :
IN MID OCTOBER TUESDAYS WILL BE HILLWORK OR GRASSWORK .
SATURDAYS WILL HAVE ENDURANCE TRAINING @ WHITESHUTE / BUSHFIELD

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 12th Oct: On the grass: 5 x 5 mins threshold with 2 mins jog recovery. Optional: 3 x 200m on track.

Lou and Karen

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 weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 12th October :

5 mins Threshold Grass 10 * 1min (2 sets of 5) 1 min recovery. 5 min between sets.

Thursday 14th October :

6 * 2mins. 2 sets of 3 (1min 30 recovery) 5 mins between sets

Saturday 16th October:

09.30 Farley Mount Red Post 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.

~~~~~~~~~~~~~~

A FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly on the grass by the track - dk

***********************************************************************************

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 SociaI 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
==============================================================================================================================================================================

Tuesday 5th September 2010 Training week

2010-10-03T12:57:00.000-07:00

Sunday 3rd October 2010
=======================

New details.

Advance notice: Lou and Karen’s Tuesday night grass sessions will resume from the middle of October. Something to look forward to...!

Forthcoming Fixtures - Please contact if interested -

Hampshire XC League - Farley Mount, Winchester - 9th October - dkontherun@btinternet .com (Dave Kennedy)

Junior interest in the Hampshire XC League should be directed to Stella Bowling (karl.bowling@talktalk.net)

ERRA Women's National Road Relays - Sutton Coldfield - 16th October - dkontherun@btinternet.com (Dave Kennedy)

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's session this Tuesday is :

TUESDAY 5th October

5K / 10K TRAINING :

5 MINS THRESHOLD
3 X 800 ( 90 SECS REC. )
5 MINS THRESHOLD
6 X 400 ( 60 REC. )
STRIDES
2MINS BETWEEN

MARATHON :

5 X 400 WITH 5 MINS JOG BETWEEN EACH 400
THEN 10 MINS @ MARATHON PACE
ALL CONTINUOUS

ALL TRAINING TO BE LESS IF RACING

DON'T FORGET WARM UP CLOTHING

NOTE :
IN MID OCTOBER TUESDAYS WILL BE HILLWORK OR GRASSWORK .
SATURDAYS WILL HAVE ENDURANCE TRAINING @ WHITESHUTE / BUSHFIELD

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 5th October :

Grass

10 * 80 sec’s 60 second rec (2 sets of 5). 4 min rec between sets.

Thursday 7th October :

TBC

Saturday 9th October:

Hampshire XC League, Farley Mount, Winchester

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly for the Juniors and the circuit will be laid on the grass by the track and is available for all to use. - dk

***********************************************************************************

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 SociaI 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

Tuesday 28th September 2010 Training week

2010-09-26T03:05:00.001-07:00

Sunday 26th September 2010
==========================

New details.

Advance notice: Lou and Karen’s Tuesday night grass sessions will resume from the middle of October. Something to look forward to...!

A full winter fixture list accompanies this weeks email.

Forthcoming Fixtures - Please contact if interested -

Hampshire XC League - Farley Mount, Winchester - 9th October - dkontherun@btinternet .com (Dave Kennedy)

Junior interest in the Hampshire XC League should be directed to Stella Bowling (karl.bowling@talktalk.net)

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's session this Tuesday is :

TUESDAY 28TH. SEPTEMBER

5K / 10K TRAINING :

5 MINS THRESHOLD
3 X 800 ( 90 SECS REC. )
5 MINS THRESHOLD
6 X 400 ( 60 REC. )
STRIDES
2MINS BETWEEN

MARATHON :

5 X 400 WITH 5 MINS JOG BETWEEN EACH 400
THEN 10 MINS @ MARATHON PACE
ALL CONTINUOUS

ALL TRAINING TO BE LESS IF RACING

DON'T FORGET WARM UP CLOTHING

THURSDAY TRAINING ;

3 X 12 MINS THRESHOLD ( NOT IF RACING )

NOTE :
IN MID OCTOBER TUESDAYS WILL BE HILLWORK OR GRASSWORK .
SATURDAYS WILL HAVE ENDURANCE TRAINING @ WHITESHUTE / BUSHFIELD

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 28th September :

Track session ‘Going Through the Gears’ 4 * 400m progressives off 30 sec’s 5 mins 6 * 200m

Thursday 30th September :

Grass 8 * 2mins

Saturday 1st October:

Farley Mount

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. - dk

***********************************************************************************

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 SociaI 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

==========================================================================================================================================================================

Tuesday 21st September Training week

2010-09-19T14:54:00.000-07:00

Sunday 19th September
================================

New details.

Advance notice: Lou and Karen’s Tuesday night grass sessions will resume from the middle of October. Something to look forward to...!

A full winter fixture list should accompany next weeks email and would have been included with this but for a query over the Hampshire XC League Goodwood date.

Forthcoming Fixtures - Please contact if interested -

Aldershot Road Relays - 25th / 26th September - dkontherun@btinternet .com (Dave Kennedy)

Hampshire XC League - Farley Mount, Winchester - 9th October - dkontherun@btinternet .com (Dave Kennedy)

Junior interest in the Aldershot Road Relays & the Hampshire XC League should be directed to Stella Bowling (karl.bowling@talktalk.net)

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's session this Tuesday is :

TUESDAY 21ST SEPTEMBER

5K / 10K TRAINING :

10 MINS THRESHOLD

3 X 1 K ( 90 Between )

4 x 400 (60 between )

2MINS BETWEEN SETS

DRILLS.

MARATHON :

10 MINS THRESHOLD

5 X 1K ( 1 LAP JOG BETWEEN )

1 MILE @ M . P .

90 SECS BETWEEN SETS

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Michaela's Tuesday 21st September Berlin Group Session :

6 x 800m (MP) 60 secs recovery

(NB Steady running for the rest of the week leading to

Michaela's Sunday 26th September : BERLIN MARATHON

~~~~~~~~~~~~~~

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 weeks session.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 21st September :

Grass pyramid

1min, 1m30, 2min, 1min30, 1min * 2

Thursday 23rd September :

3 * 2mins (2mins)

3 * 90 secs (90’s)

Very very Easy

Saturday 25th September :

South of England Road Relay Championships

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. - dk

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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 SociaI 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

==========================================================================================================================================================================

Tuesday 14th September Training Week

2010-09-12T12:08:00.000-07:00

12th September 2010
===================

No New details.

Forthcoming Fixtures - Please contact if interested -

Aldershot Road Relays - 25th / 26th September - dkontherun@btinternet .com (Dave Kennedy)

Hampshire XC League - Farley Mount, Winchester - 9th October - dkontherun@btinternet.com (Dave Kennedy)

Junior interest in the Aldershot Road Relays & the Hampshire XC League should be directed to Stella Bowling (karl.bowling@talktalk.net)

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's session this Tuesday is :

TUESDAY SEPT. 14th.

5 K / 1 0 K TRAINING

MILE , 800 , 400 , 200 (75)

8 MINS STEADY (GRASS )

MILE , 800 , 400 , 200 (75 )

2MINS BETWEEN

MARATHON

5 MINS THRESHOLD

8 X 800 ( 75 )

MILE @ MARATHON PACE

90 SECS BETWEEN

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Michaela's Tuesday 14th September Berlin Group Session :

60 mins easy

Michaela's Wednesday 15th September Berlin Group Session :

10 x (3.5 min threshold, 4 mins steady)

Michaela's Thursday 16th September Berlin Group Session :

40-45 mins easy

Michaela's Saturday 18th September Berlin Group Session :

5 x 5 mins threshold

~~~~~~~~~~~~~~

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 weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :

Tuesday 14th September :

Grass 6 mins Threshold, 8 * 90 sec’s, 5 mins Threshold

Thursday 16th September :

4 * 1min,3* 1m30, 3* 2min. Same recovery 3 min between sets

Saturday 18th September :

Park Run

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. - dk

***********************************************************************************

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 SociaI 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
====================================================================================
====================================================================================

Tuesday 7th September Training Week

2010-09-05T12:14:00.000-07:00

September 5th 2010
==================

New details : John O'Shea's Strength and Conditioning Workshop

Forthcoming Fixtures - Please contact if interested -

Test Way Relay - 11th September - testwayrelay@wadac.org.uk (Janet Littlewood)

Aldershot Road Relays - 25th / 26th September - dkontherun@btinternet .com (Dave Kennedy)

Hampshire XC League - Farley Mount, Winchester - 9th October - dkontherun@btinternet .com (Dave Kennedy)

Junior interest in the Aldershot Road Relays & the Hampshire League should be directed to Stella Bowling (karl.bowling@talktalk.net)

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's session this Tuesday is :

TUESDAY SEPTEMBER 7th

5 K /10K TRAINING

10 MINS THRESHOLD

4 X 800 (75 )

4 X 400 (60 )

STRIDES

2 MINS BETWEEN SETS

MARATHON

7 X 400 WITH 4 MINS STEADY BETWEEN EACH 400

BE PREPARED FOR DRILLS AT 6.50 PM

DON'T FORGET RECOVERY DRINKS

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Michaela's Tuesday 7th September Berlin Group Session :

60 mins easy - steady

Michaela's Thursday 9th September Berlin Group Session :

Track - 20 x 400m (5 sets of 4)

~~~~~~~~~~~~~~

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 weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 7th September :

Grass 5 mins Threshold, 6 * 90 sec’s, 5 mins Threshold

Wednesday 8th September :

Watford Open Mtg

/ Steady Run

Thursday 9th September :

Grass 5 Mins Threshold

10 * 1min Grass

Saturday 11th September :

Farley Mount

1 * 1 mile. Red Post session along the bottom, 1 * 1mile

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. - dk

***********************************************************************************

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 SociaI 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

~~~~~~~~~~~~~~~~~~~~~~

John O'Shea is organising a strength and conditioning workshop. Whilst this is aimed mainly at coaches and assistants it is also likely to be interest to athletes who take an interest in their own training.

Full details are set out below

We still have spaces available and if anyone is interested please contact John. Spaces will be allocated on a first come first served basis. This is the ideal time of year to start to think about building this in to your training. Don't miss the opportunity

Strength and conditioning can be an area neglected by endurance runners. We are looking to introduce/improve strength and conditioning for middle and long distance running in the club and are planning the following steps:

1. An endurance specific strength and conditioning day is being arranged for Saturday 18th September at Thornden School (timing tbc but will probably be 9-4) for WADAC coaches and assistants and anyone who might be interested in coaching strength & conditioning. The instructor for the day will be Dave Rowland who is England Athletics Head of Strength & Conditioning. Whilst the day is primarily aimed at endurance runners it would also be useful for all disciplines where strength and conditioning is being introduced to youngsters for the first time. The day will include functional testing and exercises requiring minimal or no equipment. Olympic weights will not be used so may not be wholly appropriate for more mature sprinters, throwers and jumpers. The course will be funded by WADAC.

2. Subsequent to the 18th September we would like to organise a weekly strength and conditioning evening session. This will depend on levels of interest and coaching availability

If you are interested or would like to know more please contact john_o_shea@hotmail.com

Thanks
John

Have a great week

dk
==========================================================================================================================================================================

Tuesday 31st August Training week

2010-08-30T23:50:00.000-07:00

Tuesday 31st August 2010
=========================================

Forthcoming Fixtures - Please contact if interested -

Test Way Relay - 11th September - testwayrelay@wadac.org.uk (Janet Littlewood)

Aldershot Road Relays - 25th / 26th September - dkontherun@btinternet .com (Dave Kennedy)

Hampshire XC League - Farley Mount, Winchester - 9th October - dkontherun@btinternet .com (Dave Kennedy)

Junior interest in the Aldershot Road Relays & the Hampshire League should be directed to Stella Bowling (karl.bowling@talktalk.net)

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 AUGUST 31st.
5K/ 10K TRAINING

5 MINS THRESHOLD
4 X 400 ( 75)
5 MINS THRESHOLD
4 X 400 (75)
5 MINS THRESHOLD
STRIDES

MARATHON

10 MINS THRESHOLD
5 X 400 (60)
10 MINS THRESHOLD
10 MINS MARATHON PACE

THURSDAY SEPTEMBER 2nd.

THRESHOLD 3 X 10 MINS UNLESS RACING

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Michaela's Tuesday 31st August Berlin Group Session :

7 *400m (hard) with 1km

recov (steady). Continuous run!

Michaela's Thursday 2nd September Berlin Group Session :

60 mins easy

Michaela's Saturday 4th September Berlin Group Session :

3*15min @ Threshold (2' easy

run recoveries). (Not on track!)

~~~~~~~~~~~~~~

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 weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 31st August :

BMC 1500m Exeter All ages Or
Track session to be decided

Thursday 2nd September :

Grass Easy session 3 * 2mins (2mins) (3mins) 3 * 90 secs (90 secs) plus optional 3 * 2mins (if not competing at wk’end)

Saturday 4th September :

Southern Womens League Bournemouth
Contact
moyna.lee@zen.co.uk

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

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. - dk

***********************************************************************************

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 SociaI 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
==========================================================================================================================================================================

Tuesday 24th August Training Week

2010-08-22T10:54:00.000-07:00

Sunday 22nd August 2010
========================================

Forthcoming Fixtures - Please contact if interested -

Test Way Relay - 11th September - testwayrelay@wadac.org.uk (Janet Littlewood)

Aldershot Road Relays - 25th / 26th September - dkontherun@btinternet .com (Dave Kennedy)

Hampshire XC League - Farley Mount, Winchester - 9th October - dkontherun@btinternet .com (Dave Kennedy)

Junior interest in the Aldershot Road Relays & the Hampshire League should be directed to Stella Bowling (karl.bowling@talktalk.net)

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 AUGUST 24TH.

MARATHON TRAINING :

5 MINS THRESHOLD (90)

4 SETS OF (4 X 400 ) 60 SECS RECOVERY
2 MINS BETWEEN SETS

10 MINS STEADY

5K / 10K TRAINING

5MINS THRESHOLD

3 SETS OF ( 4 X 400 ) 60 SECS . : 2MINS BETWEEN

STRIDES

THURSDAY 26TH. THRESHOLD WORK from track at 7 .00pm

SATURDAY 28TH. XC / ENDURANCE SESSION :
Meet at track at 9.00 am .
Warm up to Whiteshute ridge .
2 x 8 mins hillwork
then 3 x 5 mins on BUSHFIELD CAMP LOOP.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Michaela's Tuesday 24th August Berlin Group Session :

45 Mins Steady (tarmac / grass) 5 x 400m on track

Michaela's Thursday 19th August Berlin Group Session :

3 x 20 mins @ threshold

~~~~~~~~~~~~~~

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 weeks session.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 24th August :

Track
1000m, 800m, 600m, 400m, 3*200m

Wednesday 25th August :

Watford Open Mtg
http://www.watfordharriers.org.uk/indexnc.htm

Thursday 26th August :

Grass
6 * 2mins

Saturday 28th August :

U15 Inter Counties Copthall.

Park Run @ 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

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. - dk

***********************************************************************************

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

=====================================================================================
=====================================================================================

Tuesday 17th August Training Week

2010-08-15T11:03:00.000-07:00

Sunday 15th August
==============

Forthcoming Fixtures - Please contact if interested -

Test Way Relay - 11th September - testwayrelay@wadac.org.uk (Janet Littlewood)

Aldershot Road Relays - 25th / 26th September - dkontherun@btinternet .com (Dave Kennedy)

Hampshire XC League - Farley Mount, Winchester - 9th October - dkontherun@btinternet .com (Dave Kennedy)

Junior interest in the Aldershot Road Relays & the Hampshire League should be directed to Stella Bowling (karl.bowling@talktalk.net)

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's Tuesday 17th August session is :

TUESDAY AUG. 17TH.

MARATHON :

10 MINS THRESHOLD

4 X 1K

10 MINS THRESHOLD

STRIDES

5 K / 10 K TRAINING :

3 X 5 MINS THRESHOLD

BETWEEN 3 SETS OF 600 , 400 , 200 ( 60 SECS)

90 SECS AFTER THRESHOLD
2 MINS AFTER REPS

STRIDES

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Michaela's Tuesday 17th August Berlin Group Session :

60 Mins Steady

Michaela's Wednesday 18th August Berlin Group Session :

20 x 400m (5 sets of 4)

Michaela's Thursday 19th August Berlin Group Session :

75 mins Easy

~~~~~~~~~~~~~~

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 weeks session.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 17th August :

12 * 300m (@ 800m pace) jog

Wednesday 18th August :

Steady run (35-40) mins

Thursday 19th August :

4 * 1min,3* 1m30, 3* 2min. Same recovery 3 min between sets

Saturday 21st August :

Park run @ 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

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. - dk

***********************************************************************************

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 SociaI 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
===================================================================
===================================================================

Tuesday 10th August Training week

2010-08-07T03:57:00.000-07:00

Saturday 7th August 2010
===================

No new details this week -

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's Tuesday 10th August session is :

AUG. 10TH.

5K / 10K TRAINING

SET OF 4 X 400 ( 60 )
90SECS. REC.
5 MINS THRESHOLD
SET OF 4 X 400 ( 60 )
5MINS THRESHOLD
90SECS
SET 0F 4 X 400 (6O)
STRIDES

MARATHON

8 X 400 WITH 4 MINS STEADY BETWEEN EACH IND. 400
STRIDES

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Michaela's Tuesday 10th August Berlin Group Session :

10 x 800m . 90 secs recovery (Odds steady, evens 10k pace)

Michaela's Thursday 12th August Berlin Group Session :

15 mins easy, 15 mins steady, 15 mins threshold, 15 mins easy

~~~~~~~~~~~~~~

Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10 pm 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 weeks session.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 10th August :

6 *400m ( 3 sets of 2, 1 min rec) 5 min between sets

Wednesday 11th August :

Watford Open Mtg
http://www.watfordharriers.org.uk/indexnc.htm or Steady run

Thursday 12th August :

12 * 1min on grass. 1min recovery 2 sets of 6

Saturday 14th August :

Farley Mount session tbc

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

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. - dk

***********************************************************************************

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.aspxHampshire County XC Championships - Fleming Park , Eastleigh

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

WADAC SociaI 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

====================================================================
====================================================================

Tuesday 3rd August Training Week

2010-07-25T23:41:00.000-07:00

Monday 3rd August 2010
=================

No new details this week -

If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's Tuesday 3rd August session is :

August 3rd.

Combining Marathon Training and 5k/10k Training

Marathon

4 sets of 4 x 400m (60 secs recovery) 2 mins between sets

10 mins steady after

Others can do 3 sets of same

Strides
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Michaela's Tuesday 3rd August Berlin Group Session :

16 x 400m (4 sets of 4) 60 seconds recovery. 2 mins between sets (IE same as above session)

Michaela's Thursday 5th August Berlin Group Session :

50 mins, 10 mins @ threshold (Continuous)

Michaela's Saturday 7th August Berlin Group Session :

40 mins steady, 2 x 5 mins hills, 10-15 mins warm down

Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10 pm 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 weeks session.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

To be confirmed

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

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. - dk
***********************************************************************************

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.aspxHampshire County XC Championships - Fleming Park , Eastleigh
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WADAC SociaI 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
===================================================================
===================================================================

Tuesday 20th July Training Week

2010-07-18T13:47:00.000-07:00

Sunday 18th July 2010
=================

Apologies to those of you reading this only from the Blog. My computer crashed last week and in addition to losing all my photo's and documents etc , my blog mail out list was lost with it, so please email me on dkontherun@btinternet.com if you don't receive this by email and would like to do so -

No new details this week -
It would be really good if we could expand the mini group run or session details as I know there are pockets of athletes that meet up. If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Alan Coveney's Tuesday 20th July session is :

JULY 20TH.

5K / 10K / MARATHON TRAINING

8 X 800 (Alternating 5k and threshold pace )

90 secs between .

Strides

800 / 1500 TRAINING

2 X 800 (90 )
4 X 400 ( 60 )
4 X 200 with pick - up @150 (JOG 200 between )

3 mins between sets

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Michaela's Tuesday 20th July Berlin Group Session :

3 x 7mins @ threshold, 2 mins recovery - although please note - this week may be a steady run as Justin and Michaela are a bit tired out!

Michaela's Thursday 22nd July Berlin Group Session :

45 mins easy

Michaela's Saturday 24th July Berlin Group Session :

15 mins @ MP, 4 x 6 mins Kenyan Hills, 10 mins @ MP

~~~~~~~~~~~~~~ Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10 pm 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 weeks session.~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :

Tuesday 20th July :

Grass session 2 * 5min, 2 * 4min

Wednesday 21st July :

RR10 (15 yrs+)
Stoney Cross or
Steady Run (30-40 mins)

Thursday 22nd July :

3 * 60 secs (60)
3 * 80 secs (70)
3 * 90 secs (80)
3 * 60 secs (90)
2 mins after set

Saturday 24th July :

Park Run

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
DavidSeniors 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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. I for one will be using a Thursday grass session and if you want to join me, please get in touch during the week to check out the session planned. - dk
***********************************************************************************

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.aspxHampshire County XC Championships - Fleming Park , Eastleigh
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WADAC SociaI 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
===================================================================
===================================================================

Tuesday 13th July Training Week

2010-07-11T09:45:00.001-07:00

Sunday 11th July 2010
================

Apologies to those of you reading this only from the Blog. My computer crashed yesterday and in addition to losing all my photo's and documents etc , my blog mail out list was lost with it, so please email me on dkontherun@btinternet.com if you don't receive this by email and would like to do so -

New details :

1) - Alan has added a marthon session now, for those doing early Autumn marathon.

2) - Michaela also has a small group training for the Berlin marathon and her Tuesday session is also included
It would be really good if we could expand the mini group run or session details as I know there are pockets of athletets that meet up. If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

Not only do I send my weekly email, details are available for all to view on my “blog” - dk

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Alan Coveney's Tuesday 13th July session is :

JULY 13TH. TRAINING
800 / 1500

1 K THRESHOLD
5X 300 (JOG 100 )
3 X 500 (60 SECS )
10 X 100 (15 SECS )
3 MINS BETWEEN SETS

5K / 10K

7 MINS THRESHOLD
8 X 400 ( 60 SECS )
7 MINS THRESHOLD
STRIDES

2 . 5 MINS BETWEEN

MARATHON SESSION

7 MINS THRESHOLD
4 X 1K ( 400 JOG BETWEEN )
7 MINS THRESHOLD

2MINS BETWEEN
STRIDES

Michaela's Tuesday 13th July Berlin Group Session :

This week is 10 x 3and a half mins threshold and 4mins steady between the efforts. we may well do this as a run or on the grass, not on the track

~~~~~~~~~~~~~~ Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10 pm 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 weeks session.~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Junior Sessions this week are :

Tuesday 13th July :

Track Pyramid
200,300,400,300,200
* 2 Recs (45,60,90,60) 5min

Wednesday 14th July :

Watford Open
Steady Run (30-40 mins)

Thursday 15th July :

6 * 2mins

Saturday 17th July :

Rest as Sunday 18th July is

Young Athletes T&F
Winchester

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
DavidSeniors 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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. I for one will be using a Thursday grass session and if you want to join me, please get in touch during the week to check out the session planned. - dk
***********************************************************************************

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.aspxHampshire County XC Championships - Fleming Park , Eastleigh
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
WADAC SociaI 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
====================================================================
====================================================================

Tuesday 6th July Training week

2010-07-04T13:50:00.000-07:00

Sunday 4th July 2010

================

No new details this week :

It would be really good if we could expand the mini group run or session details as I know there are pockets of athletets that meet up. If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.

Not only do I send my weekly email, details are available for all to view on my “blog” - dk

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's Tuesday 6th July session is :

5 k / 10k SESSION

2 SETS OF

1200 M ; 800 M ; 400 M; 200M (90SECS BETWEEN)

@5K PACE , 200M FAST

3 MINS BETWEEN SETS.

800M /1500 SESSION

4 X 400 (60 SECS)

4 X 300 (100 JOG)

4 X 200 (60 SECS)

4 X 150 ( 50 JOG)

400M JOG BETWEEN SETS

~~~~~~~~~~~~~~

Wednesday Night Run's

These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10 pm 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 weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 6th July :

U13/U14 Schools

Champs or 200m, 225m,250m,275m

300m, 300m, 275m, 250m,225m, 200m 25m walk back rec

Wednesday 7th July :

RR10 (15 yrs+)

Fleming Park
Or Steady Run (30-40 mins)

Thursday 8th July :

Grass session

4 or 6 * 2mins

Friday 9th July :

English Schools

Birmingham

Saturday 10th July :

English Schools

Birmingham

Southern Mens

Basingstoke

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

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. I for one will be using a Thursday grass session and if you want to join me, please get in touch during the week to check out the session planned. - dk

***********************************************************************************

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.aspxHampshire County XC Championships - Fleming Park , Eastleigh

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

WADAC SociaI 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
===================================================================================
===================================================================================

Tuesday 29th June 2010 Training Week

2010-06-27T13:28:00.001-07:00

Sunday 27th June 2010

=================

No new details this week :

Please let me know if you have any news on training groups you wish to grow, or if you would like training partners so I can advertise your request / thoughts through this space for the benefit of all. Not only do I send my weekly email, details are available for all to view on my “blog” - dk

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's Tuesday 29th June session is :

5K/ 10K TRAINING

15 X 400 M . IN SETS

5 X 400 (60)

4 X 400 (60 )

3 X 400 (60)

2 X 400 (60 )

1 X 400 (60 )

2 MINS BETWEEN SETS

800/ 1500 TRAINING

1000 M THRESHOLD

2 X 300 (100 WALK)

3 X 200 (200 JOG)

4 X 150 ( 150 JOG )

STRIDES

400M JOG BETWEEN SETS

~~~~~~~~~~~~~~

Wednesday Night Run's

These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10 pm 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 weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 29th June :

Track 6 * 400m (2 sets with 3 min jog 200 rec) 5 min after set.. p.b 800m pace

Hants Yr 5/6 Schools champs

Wednesday 30th June :

Watford Open

Steady Run (30-40 mins)

Thursday 1st July :

Grass session

Pyramid
(1,1min30.2min, 1min30,1min) * 2 5 min between sets. Same rec as interval

Saturday 3rd July :

Park Run

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

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. I for one will be using a Thursday grass session and if you want to join me, please get in touch during the week to check out the session planned. - dk

***********************************************************************************

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.aspxHampshire County XC Championships - Fleming Park , Eastleigh

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

WADAC SociaI 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
===================================================================================
===================================================================================

Tuesday 22nd June Training week

2010-06-20T23:20:00.000-07:00

Monday 21st June 2010

==================

No new details this week :

A plea from me, please let me know if you have any news on training groups you wish to grow, or if you would like training partners so I can advertise your request / thoughts through this space for the benefit of al. Not only do I send my weekly email, details are available for all to view on my “blog” - dk

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Alan Coveney's Tuesday 22nd June session is :

5K/10K TRAINING

5 X 1K BUT WITH LAST 200M FAST PICK UP

2 MINS BETWEEN

10 X STRIDES

LONG WARM DOWN

800/1500

2 X 600 200 JOG OR 90 SECS

3 X 400 (60 REC.)

4 X 300 (JOG 100 )

3 X 200 (JOG 200 )

2MINS BETWEEN SETS

~~~~~~~~~~~~~~

Wednesday Night Run's

These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10 pm 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 weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 22nd June :

Track Pyramid

2*200, 2*400, 1*600, 2*400, 2*200.

Recs (30,90,3min) 2min after sets

Wednesday 23rd June :

RR10 (15 yrs+)

Or Steady Run (30-40 mins)

Thursday 24th June :

12 * 80 sec’s. 80 secs recovery 2 sets of 6

Saturday 26th June :

Southern Women’s League T&F

Kings Park

Bournemouth

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

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the bottom part of the field at the track. I for one will be using a Thursday grass session and if you want to join me, please get in touch during the week to check out the session planned. - dk

***********************************************************************************

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.aspxHampshire County XC Championships - Fleming Park , Eastleigh

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

WADAC SociaI 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
==================================================================================
==================================================================================

Tuesday 15th June 2010 - Training Week

2010-06-14T12:47:00.000-07:00

Monday 14th June 2010

==================

No new details this week :

- Please use this space to pass on messages of a training and race nature to reach a very wide audience - thanks, dk
A plea from me, please let me know if you have any news on training groups you wish to grow, or if you would like training partners so I can advertise your request / thoughts through this space for the benefit of all - dk

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

As always please share with me sessions you may have planned and would like company for. Not only do I send my weekly email, details are available to all to view on my “blog”.

Alan's Tuesday 15th June session is :

5k/10k session

Threshold 6mins ( 2mins)

3 SETS OF

800 (90 rec.) 400 (60 rec.) 200

3 MINS BETWEEN

STRIDES

800 / 1500

Threshold 6mins

5 x 300 (jog 100)

3 x 500 (jog 100)

10 x 100 ( walk 50 )

Rec .4 mins between sets.

~~~~~~~~~~~~~~

Wednesday Night Run's

Please meet up in the Gallery at River Park meeting at 7.00pm for a 7.10 pm start .

There will be somebody to give support for new runners.

Thursday will still be a training night; thus giving runners the option to do either/both.

~~~~~~~~~~~~~
Alan's Thursday night threshold session's - Please speak to Alan for further details of this weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

~~~~~~~~~~~~~~~~~~~~~

The Junior Sessions this week are :

Tuesday 15th June :

Track 2 * 2*400m 60 sec rest

100% effort 15min rec.

4 * 200m

Wednesday 16th June :

Watford Open Mtg

or

Steady Run (30-40 mins)

Thursday 17th June :

4 or 6 * 2mins (2 mins)

Saturday 19th June :

Schools Inter Counties

Crawley

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

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the botom part of the field at the track. I for one will be using a Thursday grass session and if you want to join me, please get in touch during the week to check out the session planned. - dk

***********************************************************************************

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.aspxHampshire County XC Championships - Fleming Park , Eastleigh

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

WADAC SociaI 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 Thusrday 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 simillar ability.

If you want to find out more please e mail me on coveneyalanjean@waitrose.com

Happy running

Alan Coveney

Have a great week

dk
=====================================================================================
=====================================================================================

Tuesday 8th June Training Week

2010-06-06T15:20:00.000-07:00

Sunday 6th June 2010

================

No new details this week :

- Please let me know if you have any news on training groups you wish to grow, or if you would like training partners so I can advertise your request / thoughts through this space for the benefit of all - dk ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

As always please share with me sessions you may have planned and would like company for. Not only do I send my weekly email, details are available to all to view on my “blog”.

Alan's Tuesday 8th June session is :

5K / 10K TRAINING

Threshold for 6 mins.

8 X 400 (60 REC. )

Threshold for 6 mins

Strides ( 2., 5 mins between )

800 / 1500

6 Mins threhold 8 x 100 (jog bends )

6 x 400 ( 60 rec.)

8 x 100 (jog bends )

( 4 mins between )

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Wednesday Night Run's... are now back It will be up in the Gallery at River Park meeting at 7.00pm for a 7.10 pm start . There will be somebody to give support for new runners. Thursday will still be a training night; thus giving runners the option to do either/both.

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Alan's Thursday night threshold session's - Please speak to Alan for further details of this weeks session.
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Jo Jefferies (joejeff33@aol.com) has advised that the Whiteshute Ridge sessions aren't happening during the summer, but are likely to be re-introduced during the winter

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David Vosser's Junior Sessions this week are :

Tuesday 8th June :

Track 10 * 200 metres 2 sets of 5 (60 sec recovery)

Wednesday 9th June :

Basingstoke Open Mtg www.bmhac.co.uk

RR10 (15 yrs+)

Thursday 10th June :

6 * 60sec’s with 90 sec’s recovery (easy)

Saturday 12th June :

Hants Schools Championships Portsmouth Wilts Schools Salisbury

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

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 FULL 400M GRASS CIRCUIT with 100m markers will be laid Thursday weekly. I have linked in with the Juniors and the circuit will be laid on the botom part of the field at the track. I for one will be using a Thursday grass session and if you want to join me, please get in touch during the week to check out the session planned. - dk
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OTHER BITS :

Important Message for everyone from George McCallum, Club Chairman dated 16th April 2010 Can you send out a reminder that everyone who competes should be a fully paid up member. This year we can see exactly who has paid....database is always up to date Thanks for support on this George

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Email message from Marius Kwint dated 11th May 2010

A visually impaired triathlete friend of mine, Chris Goodwin, is aiming for the
10K at the 2012 Paralympics and is hoping to join WADAC because he works in
Winchester and needs to improve his speed-work. He won gold in the European
Paratriathlon Championships in 2009 and was awarded Male Paratriathlete of the
Year by the British Triathlon Federation in the same year.

You may have had a request before for guiding assistance. At present he runs
about 37 minutes for 10k, but ideally needs to achieve about 33 minutes. It's
a tough target, but I believe he has the ability. He would like to attend the
Tuesday track sessions if possible to pick up some of the club buzz and
information, as well as join in the session. He has some peripheral vision and
can just about make out the track lip, but would need to be guided with
hand-held cord.

If any of you would be able to rotate some guiding work, meaning perhaps a
sub-optimal session occasionally, then please let Chris or me know. It's a
rewarding task. Also, feel free to pass this on. My mobile is 07754595968;
Chris' email is .

Thanks and best wishes

Marius
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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.aspxHampshire County XC Championships - Fleming Park , Eastleigh ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Simon Stevens will be doing a hill session at Farley Mount on Tuesday evenings until his mountain leg at the Welsh Castles Relay on 12 and 13 June. He will be at the car park at the junction of Sarum Road and Farley Mount Road at 6.45pm. Others are welcome to join him.

Thanks

Simon
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WADAC SociaI 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 Thusrday 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 simillar ability. If you want to find out more please reply to this email which will come to me Happy running Alan Coveney

Have a great week

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