- Calling all Vets - Up and coming vets races - message from Lucy Elliott
Forthcoming Fixtures -
- 25th February – ECCA National XC Champs, Parliament Hill, Hampstead Heath
- 4th March – Wessex XC League - Kingston Lacy (Near Wimborne)
- 4th March - CC6 race 6, Fleming Park, Eastleigh
- 4th March – TRXC – Race 6 – Pamber Forest, Near Basingstoke
- 11th March – HRRL9 – Salisbury 10
- 18th March – TRXC – Race 7 – Staunton Country Park
- 25th March – HRRL10 – Race 10 – Eastleigh 10k
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If anyone has any social runs or session details they would like to share, please let me know - Many thanks, dk.
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Alan Coveney's Tuesday 21st February Endurance Session:
Meet at Harestock for long reps. (Swanmore close. ) see map on website.
Drills @ 6.50 pm.
Endurance : 3 x 2 k plus 1 k ( 90 rec. ) @ 10k pace
Marathoners : 3 x 2 k ( 90 jog rec. ) plus 4 k @ marathon pace.
Alan Coveney
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Lou Walkers alternative 21st February grass session:
Grass session is not available at the time of this message, please check with Lou or check the WADAC website, thanks - dk
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Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10pm start.
There will always be somebody available to give support for new runners.
Thursday will still be a training night; thus giving runners the option to do either a session or a training run.
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The Junior Sessions this week are as follows:
Monday 20th February :
Steady Run : 25 - 30 mins
Tuesday 21st February :
Grass : 5 mins threshold, 10 x 90 secs with 20 sec pick ups. 2 sets of 5
Wednesday 22nd February
Steady Run (30-45 mins)
OR River Park 7.00pm by invitation
Thursday 23rd February :
Grass : 6 x 90 secs easy
Friday 24th February :
Rest
Saturday 25th February :
ECCA National Cross Country Championships @ Parliament Hill, Hampstead Heath
Sunday 26th February
Sunday Run 60 mins
Monday 27th February
Steady Run : 25 - 30 mins
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
If any seniors would like to join in and benefit from some speed sessions with the Juniors please have a discussion with David Vosser
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A GRASS CIRCUIT will be laid Thursday weekly from 6.40pm on the fields by the track, predominantly used by the juniors but available to anyone wishing to do a grass session. - dk
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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. http://www.parkrun.org.uk/Eastleigh/Home.aspx
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WADAC Social Run
I am sending out this email in the hope that we can encourage our many road runners to return to our social runs. We now have a Wednesday eve., (in the Gallery at River Park Sport Centre meeting at 7.00pm for a 7.10 pm start) and Thursday eve. (6.45 pm at the track)
At present there are just a handful of regulars at both evenings. It would be so good to get together the many runners that the club has.
A difficulty of having such small numbers is when we have guests joining us it is quite difficult on occasions to pair them with someone of similar ability.
If you want to find out more please email me on coveneyalanjean@waitrose.com
Happy running
Alan Coveney
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Social Runs - supporting the new runners:
Groups of "social" runners go out every Wednesday & Thursday nights with the aim of running with others to enjoy, chat but also sometimes help new folk feel welcomed into the club.
Can you join our "Support Rota"? You only need to guarantee to turn up on a particular Wednesday or Thursday (whichever is your preference) or else arrange a swap. The idea is that you are not on the rota more than once every 6/8 weeks or so - at the moment there's not many on the list and the same member's names are coming up too often. This means more volunteers are needed please.
On your night you just make yourself known to anyone new (or anyone looking lost or uncertain) and you find out what pace they want to run at, their experience level etc. You then seek to put that new runner with a member you know to be a similar pace. Other social runners need to support you in this, and if they are asked to run with someone new, to make sure that person does not end up runnng alone .
There are already a lot of very supportive social runners, and there is no other responsibility to the role, but it would ease the pressure on the very few valuable support runners already on the rota.
My e-mail is gillatwadac@fsmail.net and if you elect to join the rota I'll schedule you in, but would welcome your informal involvement before then so you can note who is on the rota & see what they do. I will need your e-mail address & your telephone number, but they will only go onto the list I circulate to our rota members so you can contact each other - your details will not go on the WADAC calendar. At the moment I do put a name on the website (not your full name) for that night, but that could be replaced with an arm band or tabard just to identify you to new runners - that's all under discussion at the moment.
If you are able to help, please contact me on the e-mail above.
Gill Goodwin
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Wessex Cross Country League
The new season for the Wessex League Cross Country is now in full swing.
We enter this league mainly to ensure our Under 11s (/Year 4, 5 & 6) get a chance to compete but of course all WADAC members can run.
For this season we are pleased to announce that we have two new Junior Wessex XC Managers
They will be focussing on the younger athletes and therefore anyone from the older age groups looking for a runout will be expected to look after themselves.
The overall race timetable starts at 12 noon, but the U11 race for the WADAC year 5 and 6 runners is at 1250.
Boys - send a message to this effect to: wsxcboys@wadac.org.uk
Girls - send a message to this effect to: wsxcgirls@wadac.org.uk
Remaining matches are:
Mar 4 - Kingston Lacy (Near Wimborne)
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Thursday Night Social Run
It would be great to see a few more medium paced runners on a Thursday night social run.
I know people cannot commit to turning up every week but it would be good to try and encourage a core group of people back to run at between 8 - 9 minute mile pace. It would also encourage those coming up through the slower groups to see there is something to aim for.
With the return of the dark evenings, running in a group is more fun and a safer option.
This message is adapted from a fan out message from Louise Snook and perhaps I can ask anyone interested in becoming part of this core group, even if not for every Thursday, to email Louise on lousnook@yahoo.co.uk
Many thanks
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Message to seniors from Franklyn Young dated 1st January 2012:
National XC the Senior/Vet men entered are :-
Phil Berntsen
Andy Greenleaf
Marc Lyne
Alan Murchison
John O'Shea
Paul Stoodley
David Vosser
Franklyn Young
All the best,
Franklyn
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Strength and conditioning training started again on Monday 9th Jan 2012 6-7pm at Winchester College PEDept.
If you would like to attend please email strengthconditioning@wadac.org.uk so that we know numbers, we are in a larger room so we do not anticipate haveing to restrict numbers this year.
As previously it will be £18 for 6 sessions to be paid on the first Monday.
The dates are:
Monday 27th Feb - Monday 2nd April 2012
All senior members welcome.
+ Invited Juniors - £6 for 6 sessions
Instructors: John O'Shea, Lou Walker, Emma Patel, Janet Littlewood and Kat Bonham
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.
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.
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Calling all vets
Just wanted to highlight some up and coming vets races, something for everyone hopefully!!
1. 17-18th March BMAF Indoor Championships, Lee Valley Entries close 4th March
2. 25th March BMAF National Cross Country Championships, Bath University Entries close 20th March
3. 12th May BMAF Road Relays, Sutton Park, Birmingham Entries close 14th April
Please enter yourselves for the indoors and XC if interested and let me or Franklyn know if you would like to do the relays.
Thanks
Lucy (12th February 2012)
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Have a great week
dk
Thursday, February 23, 2012 at 9:38PM