Coaching Blog - Dave Kennedy

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25th April 2010

===========

New details include :

Club Subs - Message from George McCallum repeated - however please note to receive the 10% discount (available until end of April only) online, please ensure you use the code "April".

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

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 27th April session is :

ENDURANCE TRAINING : All Summer now there will be training set for both 5k/10k training and 800/1500 training.

5K/10K TRAINING

Threshold on grass for 6 mins.

10 x 400 @5k pace (60 secs)

Threshold 6 mins .

4 Mins between each bit.

800/1500 TRAINING

1 K @ Threshold

4 x 600 (200 walk)

2 x 300 (100 walk )

2 x 150 (50 walk )

3mins between sets.

Thank you :Alan Coveney W. 882719

~~~~~~~~~~~~~~
Alternative Tuesday night sessions
From now on we can offer an alternative Tuesday session for anyone, of any standard, who wants a structured session but who cannot do Alan’s Teg Down/Magdalene Hill sessions. They’ll either be on the track or the grass. We particularly welcome anyone who’s been running regularly for a few months and wants to start incorporating a quality session into their week.
They’ll be led by Lou Walker and/or Karen Hazlitt and will start at the normal times (6.30 own warm up jog, 6.45 drills).

For the next few weeks there won’t be an alternative session because Alan will be back at the track for the summer and there are so many people in the senior group that it makes sense for two of us to coach that together. But, as a new coach, I want to suck it and see for a bit. If it makes sense to run a separate grass session as well, I’ll do that. Just don’t know quite how it’ll all work out.So the message for your blog next weekend is:

“For the next few weeks there won’t be an alternative session on Tuesday nights because Alan will be back at the track for the summer. But different sessions/workshops may well be in the pipeline so watch this space!”

Lou (Email dated 14th April 2010)

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

Wednesday Night Run's

... are now back starting on the first Wednesday in April.

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.

~~~~~~~~~~~~~
Alan's Thursday night threshold session's mainstay athletes are Derek, Sue , Jo, Sean and Mike. There is now big group formed. Please speak to Alan for further details of this weeks session.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jo Jefferies (joejeff33@aol.com) has advised that she and Sue True have been doing some Saturday XC-type sessions near Whiteshute Ridge, these have been meeting at the track at 9.30am then warming up over to the railway footbridge prior to the session. Anyone else is welcome to join in with these sessions - so far we have been doing 2 x 7 mins continuous hill work then 3 x 5 min threshold loops on undulating grass terrain. A printed list of the dates for these sessions for the next month or so will be / is now on the notice board
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
John O'Shea will continue to bring a group to Winchester and if anyone wishes to speak to John about training matters please do not hesitate to contact him on
john_o_shea@hotmail.com
~~~~~~~~~~~~~~~~~~~~~

A message to our Junior Athletes from David Vosser dated 21st March -

For April and May, training will be focussed on peaking for the Hampshire Track and Field Championships which are held at Portsmouth over the weekend of 8/9th May - Full details can be found on the Hants AA web site http://www.athletics.hampshire.org.uk/ Please enter your chosen events asap to help the organisers, be warned they do not accept late entries. Entries closed on Thursday April 22nd.

There are a number of open meetings and a Young Athletes (2nd May) fixture before the Hampshire Championships, to enable you to be fully prepared you should try and compete in 3 meetings prior to the championships.

Tuesday 27th April

Track

9 * 300metres at 800m race pace (3 sets of 3) 1min 15 then 1 lap recovery

4 * 150m strides

Thursday 29th April

Grass -

Pyramid

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

Sunday 2nd May

Young Athletes League, 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

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. Also need to have done before end APRIL to get 10% discount on membership

This year we can see exactly who has paid....database is always up to date

Thanks for support on this

George

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

Hampshire County XC Championships - Fleming Park , Eastleigh

As you know this was cancelled and I will now reimburse those who have paid me - Apologies for my delay in sorting ! :

Vosser David £15
McCallum Michaela £5
Young Franklyn £5
Fenwick Alison £5
Mann Julian £5
Greenleaf Andy £5

Have a great week

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

Labels: Tuesday 27th April Training Week

18th April 2010

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

New details include :

Important Message for everyone from George McCallum, Club Chairman

ENDURANCE TRAINING : All Summer now there will be training set for both 5k/10k training and 800/1500 training.

5/10K TRAINERS :

8 X 800M Alternating Threshold and 5K pace. (90 secs between )

800/1500 TRAINERS:

1K ,

5 X 300 (JOG 100 BETWEEN )

3 X 500 (JOG 100 )

10 X 100 (JOG RETURN)

1K steady

3 MINS BETWEEN SETS

MARATHONERS :

Easy time , with some easy 800 's if wish to .

ALANS ENDURANCE SESSIONS – JANUARY TO APRIL

The following dates list the whereabouts of endurance training until the week of the London marathon . The training will be geared towards a Spring marathon /5k/ 10k races. (Reps slightly different). The Harestock sessions will meet at Swanmore close (just off Bradley road.).Runners are expected to have warmed up by the meeting time of 6.50 pm. For drills.
Sessions held at track will also meet at 6.50pm. for drills .
Please regularly look at website for any changes.

APRIL 20 : TRACK
Thank you :Alan Coveney W. 882719

THE TUESDAY BEFORE EVERY ROAD RACE LEAGUE THERE WILL BE A PURE TRACK SESSION.

~~~~~~~~~~~~~~
Alternative Tuesday night sessions
From now on we can offer an alternative Tuesday session for anyone, of any standard, who wants a structured session but who cannot do Alan’s Teg Down/Magdalene Hill sessions. They’ll either be on the track or the grass. We particularly welcome anyone who’s been running regularly for a few months and wants to start incorporating a quality session into their week.
They’ll be led by Lou Walker and/or Karen Hazlitt and will start at the normal times (6.30 own warm up jog, 6.45 drills).

Lou (Email dated 14th April 2010)

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

Wednesday Night Run's

... are now back starting on the first Wednesday in April.

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.

A message to our Junior Athletes from David Vosser dated 21st March -

Tuesday 20th April

Track

6 * 400metres at 800m pace

200m 3min jog recovery

Thursday 22nd April

Grass -

9 * 60 secs (3 sets) 60 sec rest then 3mins. On Grass

Saturday 24th April

Southern Women’s League Oxford

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.
~~~~~~~~~~~~~~~~~~~~~~~~
Anyone else planning a session and would like company, please let me know and I will be pleased to share the details with everyone.
~~~~~~~~~~~~~~
A FULL GRASS CIRCUIT with 100m markers will be laid each week. Until the ground gets harder we have been asked to avoid the football pitches so has been lengthened to 500m. I have linked in with the Juniors and the circuit will be laid on the top part of the field to make use of the most light. 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. Last Thursday's "dk" session was 6 x 2 x 200m with alternating 100m and 200m jog recovery and will of course vary - dk
~~~~~~~~~~~~~~~~~~
OTHER BITS :

Key XC and Road Relay Dates

London Marathon - 25th April

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

Message from Ian Berry

A suggested training plan for this year's London Marathon has been designed. The Tuesday sessions will generally be either Alan's sessions or the alternative grass/track session. Copies of the plan are available for those interested. The plan suggests runs each day and offers the opportunity for runners to meet up and complete their runs together.

I hope as many of you as possible have entered the Eastleigh 10k. As you'll see on the plan, we're planning on an easy run from Winchester to Eastleigh, then run the 10k at Marathon Pace, then an easy run back. All followed by a hearty brunch. It would be great run to complete en-masse.

Tuesday 20th April - Track Session: 6 * 800m @ MP (60" recov)

Thursday 22nd April - 30-40min Easy

Sunday 24th April - Marathon - Best wishes to everyone taking part.

Please let me know if you have any questions. Hope everybody is back training well. See you soon!

Ian
ianb@art-gecko.com

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

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. Also need to have done before end APRIL to get 10% discount on membership

This year we can see exactly who has paid....database is always up to date

Thanks for support on this

George

Have a great week

Labels: Tuesday 20th April Training Week

Sunday 11th April 2010

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

New details include :

- Ladies, Last chance to indicate your availability to run in the National 6 Stage Road Relays at Sutton Coldfield on 17th April. If you have not done so already, please can you let me know if you would like to run (if selected). It would be great to end the winter season on a "high". Many thanks, dk

ENDURANCE TRAINING : All Summer now there will be training set for both 5k/10k training and 800/1500 training.

10K/MARATHON TRAINING:

Meeting at track for drills

3 or 4 x 1 mile .Using Cathedral loop .

800/1500 training ;

1K then

4x 300 ( 100 jog between )

2 x 600 (200 jog between )

3 MINS BETWEEN EACH SET

strides

long warmdown.

ALANS ENDURANCE SESSIONS – JANUARY TO APRIL

The following dates list the whereabouts of endurance training until the week of the London marathon . The training will be geared towards a Spring marathon /5k/ 10k races. (Reps slightly different). The Harestock sessions will meet at Swanmore close (just off Bradley road.).Runners are expected to have warmed up by the meeting time of 6.50 pm. For drills.
Sessions held at track will also meet at 6.50pm. for drills .
Please regularly look at website for any changes.

APRIL 13 : TRACK
APRIL 20 : TRACK
Thank you :Alan Coveney W. 882719

THE TUESDAY BEFORE EVERY ROAD RACE LEAGUE THERE WILL BE A PURE TRACK SESSION.

~~~~~~~~~~~~~~
Alternative Tuesday night sessions
From now on we can offer an alternative Tuesday session for anyone, of any standard, who wants a structured session but who cannot do Alan’s Teg Down/Magdalene Hill sessions. They’ll either be on the track or the grass. We particularly welcome anyone who’s been running regularly for a few months and wants to start incorporating a quality session into their week.
They’ll be led by Lou Walker and/or Karen Hazlitt and will start at the normal times (6.30 own warm up jog, 6.45 drills).

I’ll set a grass session for this week and let you know. Alan’s session will be cathedral loops starting at the track so I’ll set something for people who don’t fancy that. (lou@louwalker.com)

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

Wednesday Night Run's

... are now back starting on the first Wednesday in April.

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.

A message to our Junior Athletes from David Vosser dated 21st March -

Congratulations to everyone who competed at the English Schools Championships at Manchester over the weekend, another set of fantastic performances to finish off a great winter for you all.

Tuesday 13th April

Track -

2 * 600m, 5 mins(1500m pace)

2 * 400, 4 mins (800m pace)

4 * 200m, 2 mins jog

Thursday 15th April

Grass - 9 or 12 * 60 secs (3/4 sets) 60 sec rest then 3mins.

Saturday 17th April

Invitation Road 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

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.
~~~~~~~~~~~~~~~~~~~~~~~~
Anyone else planning a session and would like company, please let me know and I will be pleased to share the details with everyone.
~~~~~~~~~~~~~~
A FULL GRASS CIRCUIT with 100m markers will be laid each week. Until the ground gets harder we have been asked to avoid the football pitches so has been lengthened to 500m. I have linked in with the Juniors and the circuit will be laid on the top part of the field to make use of the most light. 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. Last Thursday's "dk" session was 6 x 2 x 200m with alternating 100m and 200m jog recovery and will of course vary - dk
~~~~~~~~~~~~~~~~~~
OTHER BITS :

Key XC and Road Relay Dates

National Women's 6 Stage Road Relays, Sutton Coldfield - 17th April

London Marathon - 25th April

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

Message from Ian Berry

A suggested training plan for this year's London Marathon has been designed. The Tuesday sessions will generally be either Alan's sessions or the alternative grass/track session. Copies of the plan are available for those interested. The plan suggests runs each day and offers the opportunity for runners to meet up and complete their runs together.

I hope as many of you as possible have entered the Eastleigh 10k. As you'll see on the plan, we're planning on an easy run from Winchester to Eastleigh, then run the 10k at Marathon Pace, then an easy run back. All followed by a hearty brunch. It would be great run to complete en-masse.

Tuesday 13th April - 60 mins easy

Thursday 15th April - 40-45 mins easy

Saturday 17th April - 5 x 5 mins @ threshold

Sunday 11th April - 70 mins steady (do not exceed)

Please let me know if you have any questions. Hope everybody is back training well. See you soon!

Ian
ianb@art-gecko.com

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

Hampshire County XC Championships - Fleming Park , Eastleigh

As you know this was cancelled and I will now reimburse those who have paid me - Apologies for my delay in sorting ! :

Vosser David £15
McCallum Michaela £5
Young Franklyn £5
Fenwick Alison £5
Mann Julian £5
Greenleaf Andy £5

Have a great week

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

Labels: Tuesday 13th April Training Week

5th April 2010

===========

New details include :

- Ladies, Please indicate your availability for the National 6 Stage Women's Road Relays, at present I have 7 known to be available to run and am therefore much more confident we will take a team to Sutton Coldfield on 17th April. If you have not done so already, please can you let me know if you would like to run (if selected). It would be great to end the winter season on a "high". Many thanks, dk

For those in heavy training :

8 x 1K ( 80 SECS REC. ) some may select less.

Marathoners extra 2 x 2k @mar. pace .

Next week session based at track for some cathedral 1 mile reps ....Plus start of 800/1500 sessions for track racers.

ALANS ENDURANCE SESSIONS – JANUARY TO APRIL

The following dates list the whereabouts of endurance training until the week of the London marathon . The training will be geared towards a Spring marathon /5k/ 10k races. (Reps slightly different). The Harestock sessions will meet at Swanmore close (just off Bradley road.).Runners are expected to have warmed up by the meeting time of 6.50 pm. For drills.
Sessions held at track will also meet at 6.50pm. for drills .
Please regularly look at website for any changes.

MARCH 30 : HARESTOCK
APRIL 6 : HARESTOCK
APRIL 13 : TRACK
APRIL 20 : TRACK
Thank you :Alan Coveney W. 882719

THE TUESDAY BEFORE EVERY ROAD RACE LEAGUE THERE WILL BE A PURE TRACK SESSION.

~~~~~~~~~~~~~~
Alternative Tuesday night sessions
From now on we can offer an alternative Tuesday session for anyone, of any standard, who wants a structured session but who cannot do Alan’s Teg Down/Magdalene Hill sessions. They’ll either be on the track or the grass. We particularly welcome anyone who’s been running regularly for a few months and wants to start incorporating a quality session into their week.
They’ll be led by Lou Walker and/or Karen Hazlitt and will start at the normal times (6.30 own warm up jog, 6.45 drills).

Unfortunately with the Easter break I am not aware of the alternative session. Please email Lou Walker in the meantime for details (lou@louwalker.com)

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

Wednesday Night Run's

... are now back starting on the first Wednesday in April.

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.

A message to our Junior Athletes from David Vosser dated 21st March -

Congratulations to everyone who competed at the English Schools Championships at Manchester over the weekend, another set of fantastic performances to finish off a great winter for you all.

Tuesday 6th April

Track - 4 * 200m (30 sec’s rec) 5min, 2 * 400 (30 secs) 5min, 4 * 200m (30 sec’s)

Thursday 8th April

Grass - 10 * 80 Sec’s in 2 sets 80 sec’s rec (3 min after set)

Saturday 10th April

Invitation Road 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

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.
~~~~~~~~~~~~~~~~~~~~~~~~
Anyone else planning a session and would like company, please let me know and I will be pleased to share the details with everyone.
~~~~~~~~~~~~~~
A FULL GRASS CIRCUIT with 100m markers will be laid each week. Until the ground gets harder we have been asked to avoid the football pitches so has been lengthened to 500m. I have linked in with the Juniors and the circuit will be laid on the top part of the field to make use of the most light. 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. Last Thursday's "dk" session was 6 x 2 x 200m with alternating 100m and 200m jog recovery and will of course vary - dk
~~~~~~~~~~~~~~~~~~
OTHER BITS :

Key XC and Road Relay Dates

National Women's 6 Stage Road Relays, Sutton Coldfield - 17th April

London Marathon - 25th April

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

Message from Ian Berry

A suggested training plan for this year's London Marathon has been designed. The Tuesday sessions will generally be either Alan's sessions or the alternative grass/track session. Copies of the plan are available for those interested. The plan suggests runs each day and offers the opportunity for runners to meet up and complete their runs together.

I hope as many of you as possible have entered the Eastleigh 10k. As you'll see on the plan, we're planning on an easy run from Winchester to Eastleigh, then run the 10k at Marathon Pace, then an easy run back. All followed by a hearty brunch. It would be great run to complete en-masse.

Tuesday 6th April - 60 mins easy - steady

Thursday 8th April - Track Session 20 x 400m (4 sets of 5)

Sunday 11th April - 2hrs inc 60 mins at MP

Please let me know if you have any questions. Hope everybody is back training well. See you soon!

Ian
ianb@art-gecko.com

Have a great week

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

Labels: Tuesday 6th April Training Week

5th April 2010

===========

For those in heavy training :

8 x 1K ( 80 SECS REC. ) some may select less.

Marathoners extra 2 x 2k @mar. pace .

Unfortunately with the Easter break I am not aware of the alternative session. Please email Lou Walker in the meantime for details (lou@louwalker.com)

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

Wednesday Night Run's

... are now back starting on the first Wednesday in April.

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.

A message to our Junior Athletes from David Vosser dated 21st March -

Congratulations to everyone who competed at the English Schools Championships at Manchester over the weekend, another set of fantastic performances to finish off a great winter for you all.

Tuesday 6th April

Track - 4 * 200m (30 sec’s rec) 5min, 2 * 400 (30 secs) 5min, 4 * 200m (30 sec’s)

Thursday 8th April

Grass - 10 * 80 Sec’s in 2 sets 80 sec’s rec (3 min after set)

Saturday 10th April

Invitation Road 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

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.
~~~~~~~~~~~~~~~~~~~~~~~~
Anyone else planning a session and would like company, please let me know and I will be pleased to share the details with everyone.
~~~~~~~~~~~~~~
A FULL GRASS CIRCUIT with 100m markers will be laid each week. Until the ground gets harder we have been asked to avoid the football pitches so has been lengthened to 500m. I have linked in with the Juniors and the circuit will be laid on the top part of the field to make use of the most light. 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. Last Thursday's "dk" session was 6 x 2 x 200m with alternating 100m and 200m jog recovery and will of course vary - dk
~~~~~~~~~~~~~~~~~~
OTHER BITS :

Key XC and Road Relay Dates

National Women's 6 Stage Road Relays, Sutton Coldfield - 17th April

London Marathon - 25th April

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

Message from Ian Berry

A suggested training plan for this year's London Marathon has been designed. The Tuesday sessions will generally be either Alan's sessions or the alternative grass/track session. Copies of the plan are available for those interested. The plan suggests runs each day and offers the opportunity for runners to meet up and complete their runs together.

I hope as many of you as possible have entered the Eastleigh 10k. As you'll see on the plan, we're planning on an easy run from Winchester to Eastleigh, then run the 10k at Marathon Pace, then an easy run back. All followed by a hearty brunch. It would be great run to complete en-masse.

Tuesday 6th April - 60 mins easy - steady

Thursday 8th April - Track Session 20 x 400m (4 sets of 5)

Sunday 11th April - 2hrs inc 60 mins at MP

Please let me know if you have any questions. Hope everybody is back training well. See you soon!

Ian
ianb@art-gecko.com

Have a great week

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

Labels: Tuesday 6th April Training Week

Winchester and District Athletic Club

Coaching Blog - Dave Kennedy