Winchester and District Athletic Club

8th March 2010
============

New details include :

- Ladies, Please indicate your availability for the Southern Road Relays, 21st March, not per date previously advised (see below) !

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

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 9th March session is :

AT HARESTOCK MARCH 9TH.:

MARATHONERS :

1K , THEN 2 X 3K , THEN 2K @ MARATHON PACE

OTHERS :1K THEN 3 X 2K:


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 9 : HARESTOCK
MARCH 16 : HARESTOCK
MARCH 23 : TRACK
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).

9 Mar –

This Tuesday’s session will be led by Karen, on the grass.

2 x (5 mins @ threshold pace, 3 mins @ 10k pace, 1 min @ 5 k pace, 3 mins, 5 mins). 90 secs recovery between efforts; 2m30sec between sets.

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

Wednesday Night Run's

The Wednesday night group is gradually increasing in size and the meeting place is now upstairs on the gallery in River Park . There are several groups at various paces and distances although it may be best to have an idea of who you will run with in advance as numbers are not as great as in the past and nobody wants to end up running on their own. We will aim to set off fairly promptly at 7pm and Alan will be around from 6.45pm for a chance to share any useful information on events training etc.
~~~~~~~~~~~~~
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
~~~~~~~~~~~~~~~~~~~~~
The Junior session that David Vosser is organising for Tuesday (9 March) is:

Track session
5 min Threshold, 5 min jog. 6 * 90 secs (90 secs)


The Thursday (11 March) session is:

6 * 90 secs (2 sets of 3) 90 secs then 3mins

Saturday 13 March :

UK Inter Counties XC Championships.
Cofton Park , Birmingham


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. A typical Thursday "dk" session is 12 x 300m with 100m jog on but will of course vary during the winter months - dk
~~~~~~~~~~~~~~~~~~
OTHER BITS :

Key XC and Road Relay Dates

Inter Counties, Cofton Park, Birmingham - 13th March

South Of England Women's 6 Stage Road Relays, Milton Keynes - 21st March

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 9th March - 60 minutes
Wednesday 10th March - 16 x 400m (4 sets of 4), 60 secs recov 2min between sets
Thursday 11th March - 75 minutes

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

Ian
ianb@art-gecko.com

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

There are a number of important races over the next 6 or 7 weeks both from a club perspective and also county representative races. You will note that some Tuesday volumes have been enhanced a little - with the Nationals and Inter Counties in mind. Please note that the training schedule (not attached here) is only a general guide and sessions will be adjusted to suit the group you are training in.

If you have any questions feel free to call me or come and have a chat on a Tuesday evening.

Forthcoming Races
Sat March 13th - Inter Counties - Birmingham (subject to County selection)
Sat March 20th - English Schools - Manchester

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

Women's Southern 6 Stage Road Relays, Milton Keynes - 21st March - Message from dk

Following on from my separate message to all entered ladies, please can those who have not confirmed or advised non availability, let me know ASAP. I have only had 2 positive responses and 9 replies so - Looking forward to hearing from you, many thanks - dk.

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

Hampshire County XC Championships - Fleming Park , Eastleigh

As you know this was cancelled and I will now reimburse those who have paid me :

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

Speak soon

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

Labels: Tuesday 9th March Training Week

Evening all

New details include :

None this week !

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

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 2nd March session is :

MY session at track.

MARATHONERS:

16 X 400 ( IN 4 SETS OF 4 ) 60 SECS RECOVERY

OTHER RUNNERS :

12 X 400 ( 3 SETS 60 SECS REC.)

WEEKEND RACERS :

10 X 400 ( 90 SECS REC. )


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 2 : TRACK
MARCH 9 : HARESTOCK
MARCH 16 : HARESTOCK
MARCH 23 : TRACK
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).

2 Mar –

Next week there won’t be an alternative session. Alan will be at the track in preparation for Eastleigh at the weekend so we’ll all do that.
Lou Walker

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

Wednesday Night Run's

The Wednesday night group is gradually increasing in size and the meeting place is now upstairs on the gallery in River Park . There are several groups at various paces and distances although it may be best to have an idea of who you will run with in advance as numbers are not as great as in the past and nobody wants to end up running on their own. We will aim to set off fairly promptly at 7pm and Alan will be around from 6.45pm for a chance to share any useful information on events training etc.
~~~~~~~~~~~~~
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
~~~~~~~~~~~~~~~~~~~~~
The Junior session that David Vosser is organising for Tuesday (2 March) is:

Track session
12 * 75 secs (400m pace). 60 secs recovery 2 sets of 6 (5 min)


The Thursday (4 March) session is:

5 Min Threshold 5min jog 4 * 2mins (60 secs) (3 mins) 4 * 90 secs (60 secs)

Saturday 6 March :

Farley Mount 09.30.
4 * 1 Mile plus regressive hills


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 400M GRASS CIRCUIT WILL BE LAID on THURSDAY and each Thursday thereafter. I have linked in with the Juniors and the 400m 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. A typical Thursday "dk" session is 12 x 300m with 100m jog on but will of course vary during the winter months - dk
~~~~~~~~~~~~~~~~~~
OTHER BITS :

Key XC and Road Relay Dates

Inter Counties, Cofton Park, Birmingham - 13th March

South Of England Women's 6 Stage Road Relays, Milton Keynes - 4th April

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

London Marathon - 25th April

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

Message from Ian Berry (31/01/2010)

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.

Please contact Ian Berry for details of this weeks plan
Ian
~~~~~~~~~~~~~~~~~

There are a number of important races over the next 6 or 7 weeks both from a club perspective and also county representative races. You will note that some Tuesday volumes have been enhanced a little - with the Nationals and Inter Counties in mind. Please note that the training schedule (not attached here) is only a general guide and sessions will be adjusted to suit the group you are training in.

If you have any questions feel free to call me or come and have a chat on a Tuesday evening.

Forthcoming Races
Sat March 13th - Inter Counties - Birmingham (subject to County selection)
Sat March 20th - English Schools - Manchester

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

Women's Southern 6 Stage Road Relays, Milton Keynes - 4th April - Message from dk

Our senior women have a fantastic record over road and cross country surfaces and this year already our Veteran Ladies have smashed the South of England 4 Stage record and our Senior Ladies have only in the last few weeks won bronze at the South of England Cross Country Championships. With this in mind, we definitely have the athletes to better our performance of last year at the Southern 6 Stage Road Relays, where we took silver medals, and I am looking for athletes to make a note of the date and to let me know that they are keen to run. If enough interest I will enter 2 teams, but do need to hear from you, so I can start planning.

For the men, sadly I have received little interest and as we need 12 athletes and know from experience we wold need a pool of 15 keen runners at this stage (for injuries and illness drive numbers down), we just wont have the numbers to warrant my entering a men's team, dk.

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

Hampshire County XC Championships - Fleming Park , Eastleigh

As you know this was cancelled and I will now reimburse those who have paid me :

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

Speak soon

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

Labels: Tuesday 2nd March Training Week

21st February 2010
==============

Afternoon all

New details include :

None this week !

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

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 23rd February session is :

At Harestock

5k continuous ...Alternating 1k pace loops

followed by 2 x 1k .

Marathoners :

6 K continuous as above..
followed by 4k at marathon pace.

Track session next week.


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.

FEBRUARY 23 : HARESTOCK
MARCH 2 : TRACK
MARCH 9 : HARESTOCK
MARCH 16 : HARESTOCK
MARCH 23 : TRACK
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).

23 Feb –

This Tuesday we’ll be joining up with the sub-3 marathon group for our session... but don’t be put off! We’ll be on the track.

The sub-3 marathoners are doing 6 x [400m fast, 1k@ marathon pace (MP)] continuous. We will be doing the 6 x 400s with them but while they’re doing 1k at MP you have a choice:
· either do 600m steady and rest until the sub-3 gang starts their next 400 or
· 200 steady and rest until the sub-3 gang starts their next 400 or
· you can join in and do the whole session with the sub 3 group.

Which of these you do depends on your aims and fitness – we can discuss on the night.

See you there! Should be a great session.
Lou Walker

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

Wednesday Night Run's

The old Wednesday evening ‘social run’ has been missed and an ever growing group have now begun meeting at River Park on a Wednesday at 7pm either just outside or in reception depending on the weather! This is not too formal and currently there will be no notices or announcements. Please come along if it fits your schedule.
~~~~~~~~~~~~~
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 (http://uk.mc860.mail.yahoo.com/mc/compose?to=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
http://uk.mc860.mail.yahoo.com/mc/compose?to=john_o_shea@hotmail.com
~~~~~~~~~~~~~~~~~~~~~
The Junior session that David Vosser is organising for Tuesday (23 February) is:

10 * 90 secs with 20 sec pick ups. 2 sets of 5


The Thursday (25th February) session is:

5 * 2 mins secs ( 1 set 2 mins recovery)

Saturday 27th February :

Saucony English National Cross Country Championships.
Roundhay Park , Leeds

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 400M GRASS CIRCUIT WILL BE LAID on THURSDAY and each Thursday thereafter. I have linked in with the Juniors and the 400m 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. A typical Thursday "dk" session is 12 x 300m with 100m jog on but will of course vary during the winter months - dk
~~~~~~~~~~~~~~~~~~
OTHER BITS :

Key XC and Road Relay Dates
National XC Champs, Roundhay Park , Leeds - 27th February

Inter Counties, Cofton Park, Birmingham - 13th March

South Of England Women's 6 Stage Road Relays, Milton Keynes - 4th April

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

London Marathon - 25th April

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

Message from Ian Berry (31/01/2010)

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.
This week:
Tue 23rd: 6 x 400m (75-80" with 1km recov (4'10")Continuous Run

Thu: 3 x 15min @ Threshold

Sat: 45 min Easy
Sun: 2hr 15 min relaxed inc 30 min at MP or if racing next weekend do not exceed 1hr 45 min inc 30 min at race pace
Ian
~~~~~~~~~~~~~~~~~

There are a number of important races over the next 6 or 7 weeks both from a club perspective and also county representative races. You will note that some Tuesday volumes have been enhanced a little - with the Nationals and Inter Counties in mind. Please note that the training schedule (not attached here) is only a general guide and sessions will be adjusted to suit the group you are training in.

If you have any questions feel free to call me or come and have a chat on a Tuesday evening.

Forthcoming Races
Sat 27th - Nationals - Leeds (pre entry required)
Sat March 13th - Inter Counties - Birmingham (subject to County selection)
Sat March 20th - English Schools - Manchester

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

Women's Southern 6 Stage Road Relays, Milton Keynes - 4th April - Message from dk

Our senior women have a fantastic record over road and cross country surfaces and this year already our Veteran Ladies have smashed the South of England 4 Stage record and our Senior Ladies have only in the last few weeks won bronze at the South of England Cross Country Championships. With this in mind, we definitely have the athletes to better our performance of last year at the Southern 6 Stage Road Relays, where we took silver medals, and I am looking for athletes to make a note of the date and to let me know that they are keen to run. If enough interest I will enter 2 teams, but do need to hear from you, so I can start planning.

For the men, sadly I have received little interest and as we need 12 athletes and know from experience we wold need a pool of 15 keen runners at this stage (for injuries and illness drive numbers down), we just wont have the numbers to warrant my entering a men's team, dk.

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

Hampshire County XC Championships - Fleming Park , Eastleigh

As you know this was cancelled and I will now reimburse those who have paid me :

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

Speak soon

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

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

Labels: Tuesday 23rd Feruary Training Week

15th February 2010
===============

Alan's session for Tuesday 16th February is as follows :

6.45pm

ENDURANCE : HARESTOCK

2K , 1K ,2K , 1K , 1K .

MARATHONERS :

2K , 1K , 2K , 1K ,plus 3K @MAR. PACE

All best wishes, dk

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

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

Labels: Tuesday 16th February Training Week - Update on Alan's Session

15th February 2010
================

New details include :

None this week !

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

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 16th February session is :

Not currently advised - Please check the blog for any update the moment I receive details !


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.

FEBRUARY 16 : HARESTOCK
FEBRUARY 23 : HARESTOCK
MARCH 2 : TRACK
MARCH 9 : HARESTOCK
MARCH 16 : HARESTOCK
MARCH 23 : TRACK
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).

16 Feb –
This week’s box of delights is on grass:

4 x 1200 @ threshold with last 200 at 5k pace. 2 mins jog recovery between each 1200. Then optional: 5 mins walk recovery then 2 x 5 mins threshold with 2 mins recovery.

This is a good session for you to try if you’re new to speed training. Take the plunge and come along !
Lou Walker

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

Wednesday Night Run's

The old Wednesday evening ‘social run’ has been missed and an ever growing group have now begun meeting at River Park on a Wednesday at 7pm either just outside or in reception depending on the weather! This is not too formal and currently there will be no notices or announcements. Please come along if it fits your schedule.
~~~~~~~~~~~~~
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
~~~~~~~~~~~~~~~~~~~~~
The Junior session that David Vosser is organising for Tuesday (16 February) is:

16 Grass
16 * 80 secs’s – 4 sets of 4 (80 secs then 3mins)


The Thursday (18th February) session is:

8 * 2mins (2 sets of 4min)

Saturday 13th February :

09.30 Farley Mount
Ups and Downs

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 400M GRASS CIRCUIT WILL BE LAID on THURSDAY and each Thursday thereafter. I have linked in with the Juniors and the 400m 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. A typical Thursday "dk" session is 12 x 300m with 100m jog on but will of course vary during the winter months - dk
~~~~~~~~~~~~~~~~~~
OTHER BITS :

Key XC and Road Relay Dates
National XC Champs, Roundhay Park , Leeds - 27th February

Inter Counties, Cofton Park, Birmingham - 13th March

South Of England Women's 6 Stage Road Relays, Milton Keynes - 4th April

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

London Marathon - 25th April

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

Message from Ian Berry (31/01/2010)

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.
This week: Tue 16th: Bramley Racers - 45 mins Steady : Non Bramley Racers - Alan @ Harestock - 1k, 2k, 3k, 1k, extra @ MP
Thu: 45 mins easy
Sat: 15 min @ MP, 4 x 6min Kenyan Hills, 10 min @ MP
(meet at Farley Mount at 09:30) Sun: 2hr 30 min relaxed
Ian
~~~~~~~~~~~~~~~~~

There are a number of important races over the next 6 or 7 weeks both from a club perspective and also county representative races. You will note that some Tuesday volumes have been enhanced a little - with the Nationals and Inter Counties in mind. Please note that the training schedule (not attached here) is only a general guide and sessions will be adjusted to suit the group you are training in.

If you have any questions feel free to call me or come and have a chat on a Tuesday evening.

Forthcoming Races
Sat 27th - Nationals - Leeds (pre entry required)
Sat March 13th - Inter Counties - Birmingham (subject to County selection)
Sat March 20th - English Schools - Manchester

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

Women's Southern 6 Stage Road Relays, Milton Keynes - 4th April - Message from dk

Our senior women have a fantastic record over road and cross country surfaces and this year already our Veteran Ladies have smashed the South of England 4 Stage record and our Senior Ladies have only in the last couple of weeks won bronze at the South of England Cross Country Championships. With this in mind, we definitely have the athletes to better our performance of last year at the Southern 6 Stage Road Relays, where we took silver medals, and I am looking for athletes to make a note of the date and to let me know that they are keen to run. If enough interest I will enter 2 teams, but do need to hear from you, so I can start planning.

For the men, if we are to raise a team, this will be trickier. Last year we just about had enough men to raise a team, though I was sweating Saturday night / Sunday morning as we were virtually down to our last reserves. I don't want to be negative and say let's give it a miss this year - instead I would like to hear from you as to whether there is sufficient interest. If there is a chance we can make it work, then I am more than happy to put the effort in to co-ordinate teams. So please can you let me know if you would potentially be available if we take a men's team

Many thanks, dk.

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

Hampshire County XC Championships - Fleming Park , Eastleigh

As you know this was cancelled and I will now reimburse those who have paid me :

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

Speak soon

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

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

Labels: Tuesday 16th February Training Week

7th February 2010 Posting.
====================

New details include :

Women's Southern 6 Stage Road Relays, Milton Keynes - 4th April - Message from dk

Men's Southern 12 Stage Road Relays, Milton Keynes - 4th April - Message from dk

Salisbury Update - Since my email yesterday I have had confirmed availability from 6 men and no women - please can you let me know if you are able to compete - thanks, dk (dkontherun@btinternet.com)


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

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 9th February session is :

Marathoners/20 milers :

4 x 1mile (on track at 10 mile pace) 5 mins steady between each mile away from track .

Other trainers :

2 x 1mile (on track) 5 mins steady between .

2 x 800 m ( 5k pace ) (90 secs)
3 Mins jog
2 x 400m (60 secs)


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.

FEBRUARY 9 : TRACK
FEBRUARY 16 : HARESTOCK
FEBRUARY 23 : HARESTOCK
MARCH 2 : TRACK
MARCH 9 : HARESTOCK
MARCH 16 : HARESTOCK
MARCH 23 : TRACK
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).

9 Feb –
Just to confirm – no alternative to Alan’s training this week. We’ll all stick together on the track in Alan’s session.

As always, the session can be adapted for anyone, so if in doubt – do it!

Lou and Karen
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wednesday Night Run's

The old Wednesday evening ‘social run’ has been missed and an ever growing group have now begun meeting at River Park on a Wednesday at 7pm either just outside or in reception depending on the weather! This is not too formal and currently there will be no notices or announcements. Please come along if it fits your schedule.
~~~~~~~~~~~~~
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 - Update email 9/12/09 - It is usually just me and Sue, although Mike Davies did join Sue the other week when I was away. That is as far as my plan goes at the moment!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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
~~~~~~~~~~~~~~~~~~~~~
The Junior session that David Vosser is organising for Tuesday (9 February) is:

Pyramid 70,90,2min,2min30,2min,90,70. 5mins
70,1min45,2min30,1min45,70. Grass
Rec(45,60,90,90,90,60


The Thursday (11th February) session is:

8 * 90 secs (2 sets of 4) 90 then 3 mins

Saturday 13th February :

Hampshire League Final fixture. Hudson Field, Salisbury

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 400M GRASS CIRCUIT WILL BE LAID on THURSDAY and each Thursday thereafter. I have linked in with the Juniors and the 400m 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. A typical Thursday "dk" session is 12 x 300m with 100m jog on but will of course vary during the winter months
~~~~~~~~~~~~~~~~~~
OTHER BITS :

Key XC and Road Relay Dates
Hampshire XC League dates:
13 February : Salisbury

Other Key dates (I appreciate there are other key events and the below is just a quick outline :
National XC Champs, Roundhay Park , Leeds - 27th February

Inter Counties, Cofton Park, Birmingham - 13th March

South Of England Women's 6 Stage Road Relays, Milton Keynes - 4th April

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

London Marathon - 25th April

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

Message from Ian Berry (31/01/2010)

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.
This week: Tue: 10 x (3 1/2m Threshold, 4 min steady) (continuous)
(meet at track at 18:45 for session on road)
Thu: Steady (easier than normal due to Bramley race)
Sat: 10 min @ MP, 5 x 5min Kenyan Hills, 10 min @ MP
(meet at Farley Mount at 09:30) Sun: Bramley 20 (2 x (5 miles steady, 5 miles @ MP)
Ian
~~~~~~~~~~~~~~~~~

There are a number of important races over the next 6 or 7 weeks both from a club perspective and also county representative races. You will note that some Tuesday volumes have been enhanced a little - with the Nationals and Inter Counties in mind. Please note that the training schedule (not attached here) is only a general guide and sessions will be adjusted to suit the group you are training in.

One final reminder - everyone please try and make the Hampshire League race at Salisbury - on Sat Feb 13th. More details to follow. Team awards are presented after the races and we are in contention in most age groups.

If you have any questions feel free to call me or come and have a chat on a Tuesday evening.

Forthcoming Races
Sat 13th Feb - Hants League - Salisbury
Sat 27th - Nationals - Leeds (pre entry required)
Sat March 13th - Inter Counties - Birmingham (subject to County selection)
Sat March 20th - English Schools - Manchester

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

Women's Southern 6 Stage Road Relays, Milton Keynes - 4th April - Message from dk

Our senior women have a fantastic record over road and cross country surfaces and this year already our Veteran Ladies have smashed the South of England 4 Stage record and our Senior Ladies have only in the last couple of weeks won bronze at the South of England Cross Country Championships. With this in mind, we definitely have the athletes to better our performance of last year at the Southern 6 Stage Road Relays, where we took silver medals, and I am looking for athletes to make a note of the date and to let me know that they are keen to run. If enough interest I will enter 2 teams, but do need to hear from you, so I can start planning.

For the men, if we are to raise a team, this will be trickier. Last year we just about had enough men to raise a team, though I was sweating Saturday night / Sunday morning as we were virtually down to our last reserves. I don't want to be negative and say let's give it a miss this year - instead I would like to hear from you as to whether there is sufficient interest. If there is a chance we can make it work, then I am more than happy to put the effort in to co-ordinate teams. So please can you let me know if you would potentially be available if we take a men's team

Many thanks, dk.

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

Hampshire County XC Championships - Fleming Park , Eastleigh

As you know this was cancelled and I will now reimburse those who have paid me :

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

Speak soon

dk

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Labels: Tuesday 9th February 2010 Training Week

1st February 2010


New details include :

- Marathon Training plan updated message

- Junior Message from David Vosser

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

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 2nd February session is :

FOR THOSE RACING RYDE 10 OR XC.:

2 SETS :

3X 800 PLUS 1 X 400 , (90 SECS REC. )

5 MINS Walk/'jog around track.

OTHERS : 12 X 400 ( 60 SEC. REC. )


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.

FEBRUARY 2 : TRACK
FEBRUARY 9 : TRACK
FEBRUARY 16 : HARESTOCK
FEBRUARY 23 : HARESTOCK
MARCH 2 : TRACK
MARCH 9 : HARESTOCK
MARCH 16 : HARESTOCK
MARCH 23 : TRACK
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).

2 Feb –
No alternative session this week because we’ll all join up with Alan’s session on the track ready for Ryde. Same goes for next week, too, before Bramley. However, we could mention that Alan’s track session will offer a session for those doing Ryde and an alternative for those who are not.

As always, the session can be adapted for anyone, so if in doubt – do it!

Lou and Karen
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wednesday Night Run's

The old Wednesday evening ‘social run’ has been missed and an ever growing group have now begun meeting at River Park on a Wednesday at 7pm either just outside or in reception depending on the weather! This is not too formal and currently there will be no notices or announcements. Please come along if it fits your schedule.
~~~~~~~~~~~~~
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 - Update email 9/12/09 - It is usually just me and Sue, although Mike Davies did join Sue the other week when I was away. That is as far as my plan goes at the moment!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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
~~~~~~~~~~~~~~~~~~~~~
The Junior session that David Vosser is organising for Tuesday (2 February) is:

6 * 3mins - 3 min recovery


The Thursday (4th February) session is:

6 * 90 secs (2 sets of 3) 90 then 3mins

Saturday 6th February :

09.30 Farley Mount Session /
Southern Schools Inter Counties Match

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.
~~~~~~~~~~~~~~~~~~~~~~~~
Inter Counties XC Champs - Message Received from Sheena Fitzmaurice - anyone interested please email dk, (who will be replying to Colin Goater and Sheena Fitzmaurice on Tuesday 2nd February).

Please pass my contact details on to Dave Kennedy as i would like to know which Winchester senior & under 20 women to put forward for consideration & entry for CAU Inter - counties 13th March is Louise Damen & India Lee still competing ? I am looking at Lucy Elliott, Becky Gough, Karen Hazlitt, Michaela McCallum,Sarah Holliday, Emma Patel,Sue True & Jo Jefferies. In the under 20 women is Sarah Burgin still competing ? it will be very helpful if Dave Kennedy or yourself can give me feedback on any of the above athletes plus anymore that you think are running well.
Colin Goater is team manager for the Senior Men & under 20 men his e-mail colin.goater@tesco.net

MASTERS OPEN CROSS-COUNTRY CHAMPS Stormont Estate,BELFAST Saturday 13th March

Alan Murchiston, Ian Berry, Michaela McCallum and Karen Hazlitt have so far signed up to compete in the above race. If we can persuade another male and female to take part it would mean we would have a male and female team! Only condition is you have to be Over 35! If you fancy joining us for a WADAC weekend away then details of the race are here http://www.bvaf.org.uk/fix/bmafxc2010-entry.pdf

Michaela and Karen are members of the Southern Counties Vets AC, may be worth joining to be eligible for team (cost £12 per annum) www.scvac.org.uk

Flight times we have looked at are the following:

AER LINGUS EI35non-stop
London/Heathrow15:10 Fri 12 Feb 2010
Belfast Intl16:35 Fri 12 Feb 2010
LowFare
View Map
AER LINGUS EI34non-stop
Belfast Intl13:00 Sun 14 Feb 2010
London/Heathrow14:20 Sun 14 Feb 2010
LowFare
View Map
Price for this Journey Prices are shown in Pounds Sterling
Passengers
Fare p.p.
Taxes & Charges
Cost p.p.
Total
1 Adult
9.98
50.98
60.96
60.96
Handling Fee
10.00
10.00
TOTAL
GBP
70.96

thanks, Michaela
~~~~~~~~~~~~~~

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 400M GRASS CIRCUIT WILL BE LAID on THURSDAY and each Thursday thereafter. I have linked in with the Juniors and the 400m 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. A typical Thursday "dk" session is 12 x 300m with 100m jog on but will of course vary during the winter months
~~~~~~~~~~~~~~~~~~
OTHER BITS :

Key XC and Road Relay Dates
Hampshire XC League dates:
13 February : Salisbury

Other Key dates (I appreciate there are other key events and the below is just a quick outline :
National XC Champs, Roundhay Park , Leeds - 27th February

Inter Counties, Cofton Park, Birmingham - 13th March

London Marathon - 25th April

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

Message from Ian Berry (31/01/2010)

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.
This week:
Tue: 18:30 @ Track (Alan's session). 3 * {4 * 400m}
Thu: 5*6min @ Threshold (2min recov)
Sun: 2h relaxed OR { Ryde 10 + extended warm-down }
Ian
~~~~~~~~~~~~~~~~~

Congratulations to everyone who competed at the South of England Championships on Saturday, we were lucky with the weather and I was delighted to see so many great performances from Winchester athletes. All your hard work at Farley Mount and on those freezing cold evenings at the track are paying dividends.

Best wishes to all 14 athletes who have qualified to represent Hampshire schools next Saturday - I'm sure you will all have a great day. For those not racing next Saturday I will be running training at Farley Mount at 9.30 - everyone is welcome.

There are a number of important races over the next 6 or 7 weeks both from a club perspective and also county representative races. You will note that some Tuesday volumes have been enhanced a little - with the Nationals and Inter Counties in mind. Please note that the training schedule (not attached here) is only a general guide and sessions will be adjusted to suit the group you are training in.

One final reminder - everyone please try and make the Hampshire League race at Salisbury - on Sat Feb 13th. More details to follow. Team awards are presented after the races and we are in contention in most age groups.

If you have any questions feel free to call me or come and have a chat on a Tuesday evening.

Forthcoming Races
Sat 6th Feb Inter County Schools Match
Sat 13th Feb - Hants League - Salisbury
Sat 27th - Nationals - Leeds (pre entry required)
Sat March 13th - Inter Counties - Birmingham (subject to County selection)
Sat March 20th - English Schools - Manchester

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

Hampshire County XC Championships - Fleming Park , Eastleigh

As you know this was cancelled and I will now reimburse those who have paid me :

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

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

Labels: Tuesday 2nd February Training Week