This Week's Training - 14 Feb 2011
Sunday, February 13, 2011 at 10:49PM Here is this week's summary from Dave Kennedy
Evening all
New details this week - Just to say the blog has been renamed "This Weeks Sessions" for a clearer indication as to what the blog is a reference point for.
Forthcoming Fixtures
- 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
The latest information I have about those planning to race :
David Vosser
Madeline Vosser
Franklyn Young
Louise Damen
Paul Stoodley
Marc Lyne
Alan Murchison
Lucy Elliott
Lauren Smith
Max Kiralyfi (U20)
Jen McLachlan (U20)
Louisa Warwick (U20)
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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 session :
TUESDAY TRAINING 15TH. FEBRUARY
Meet at track .Drills at 6.50 pm.
MARATHONERS :
6 X 400 M WITH 1K STEADY RUNNING BETWEEN EACH. ..(continuous running )
ENDURANCE SESSION :
5 MINS Threshold then
2 SETS OF :
1K , 800 , 600 , 400 ( 75 SECS )
2 . 5 MINS BETWEEN
STRIDES after reps.
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Tuesday night grass sessions
As an alternative to Alan’s autumn road-based hill sessions, Lou and Karen will once again run grass sessions on a Tuesday night. These will run every week at the normal time, except for the Tuesday before a Hants Road Race League race, when we’ll do Alan’s track session instead to sharpen up for the weekend’s race.
As usual – meet at the track ready for drills at 6.50. Both Alan’s and the grass group will do drills together then split up.
Last year’s sessions were great. We had a real mix of novices, cross country runners, speed merchants, people coming back from injury and people whose children were doing a session. We’ve designed the sessions to be adaptable for anyone ... so if you want a tough session without pounding the track or pavements, give them a go – they’re definitely not a soft option. We’ve based them round building towards the HRRL and the main cross country events. They’re all based on time rather than distance so everyone starts and finishes together which gives a great feeling of camaraderie... and shared pain!
If you’d like to give the sessions a go, but aren’t sure what’s involved, get in touch with Lou – either catch her at the track most Tuesdays and Thursdays or by email – lou@louwalker.com. Seriously – do these sessions and you’ll fly round your races in the new year!
Tuesday 15th February grass session:
Because it’s the week before Bramley we won’t do a grass session – and will join him on the track.
Lou Walker
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Wednesday Night Run's
These commence with the meeting point in the Gallery at River Park at 7.00pm for a 7.10pm start.
There will always be somebody available to give support for new runners.
Thursday will still be a training night; thus giving runners the option to do either a session or a training run.
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The Junior Sessions this week are :
Tuesday 15th February
Grass
10 * 90 secs with 20 sec pick ups. 2 sets of 5
Thursday 17th February
Easy 2 * 2mins, 2 *90 secs same recovery
Saturday 19th February
ECCA National Cross-Country Championships
Alton Towers, Staffordshire
If possible you should try and attend on both Tuesday and Thursday, Tuesdays are speed base on the track and Thursday's have a more speed endurance base and will always be on grass.
Please note this is a general training schedule and sessions will always be adjusted to suit the group you are in.
If you have any questions feel free to call me or come and have a chat on a Tuesday evening.
best wishes
David Vosser
Seniors looking for a bit of a speed session are always welcome to join in with the Juniors - don't hesitate to talk to David.
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A GRASS CIRCUIT will be laid Thursday weekly from 6.40pm on the fields by the track, predominantly used by the juniors but available to anyone wishing to do a grass session. - dk
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Senior Saturday Sessions organised by John O'Shea
I shall be doing a session at Farley each week at 9.00 through the Winter, although probably not on Hants XC weekends, if anyone wants to join in they are welcome.
NB This weekend is a Hampshire League weekend
John (john_o_shea@hotmail.com)
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Eastleigh Park Run
Every Saturday at 9am there is a NEW Park Run venue at Lakeside Country Park, Eastleigh. This is a free event, you just need to register on the Park Run website (once) and print of your individual bar code, which you must take to the run. Great course, 2 laps of undulating mixed terrain, good training at whatever pace you want to run. http://www.parkrun.org.uk/Eastleigh/Home.aspx
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WADAC Social Run
I am sending out this email in the hope that we can encourage our many road runners to return to our social runs. We now have a Wednesday eve. , (in the Gallery at River Park Sport Centre meeting at 7.00pm for a 7.10 pm start) and Thursday eve. (6.45 pm at the track)
At present there are just a handful of regulars at both evenings. It would be so good to get together the many runners that the club has.
A difficulty of having such small numbers is when we have guests joining us it is quite difficult on occasions to pair them with someone of similar ability.
If you want to find out more please email me on coveneyalanjean@waitrose.com
Happy running
Alan Coveney
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National XC Championships, Alton Towers 19th February – Travel Arrangements - Update
I will endeavour to be a central point to communicate the travel preferences of the seniors to aid logistics. The following will assist those planning to stay overnight.
http://www.hiexpress.com/hotels/us/en/stafford/sffso/hoteldetail
There are other Hotel options here
http://www.englishcrosscountry.co.uk/index.php?option=com_content&task=view&id=3&Itemid=10
Course map is here http://www.englishcrosscountry.co.uk/images/nationals11/nationals-siteplan-2011.gif
The hotels will probably get booked up so worth sorting out travel arrangements this week. Those driving on the day – it’ll take 3hrs 30mins to get there, so for Juniors I’d advise going up the night before. Seniors will have the option of stop over or same day travel.
This is a fantastic event and really worth the effort of going – plus - Louise Damen will be running so let’s make sure we are all there to give her our support. We also have strong teams in all girls age groups plus boys under 15’s so there will be plenty of WADAC runners to support.
Timetable
Under 17 Women Championship (5K) at 11.00 am.
Under 15 Boys Championship (4.5K) at 11.25 am.
Junior Women Championship (6K) at 11.45 am.
Under 13 Girls Championship (3K) at 12.15 pm.
Under 17 Men Championship (6K) at 12.35 pm.
Under 15 Girls Championship (4K) at 1.00 pm.
Junior Men Championship (10K) at 1.20 pm.
Under 13 Boys Championship (3K) at 2.05 pm.
Senior Women Championship (8K) at 2.20 pm.
Senior Men Championship (12K) at 3.00 pm.
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:
6 March : Fleming Park, Eastleigh
Thanks, and here’s to a very happy and successful new year!
Chris
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Road Race League Events Coming Up
Bramley 20, 20 Feb: You do not have to be a marathon runner to do this. Like the Ryde 10 it gets a lower turnout from Hampshire clubs than other races and we can make real progress in the league as a result. It has a low entry limit though and is one of the key London Marathon preparation events, so it is important to enter well before race day.
Salisbury 10, 13 Mar: From the outskirts of Salisbury and into the country, coming back to a running track for the last 300 metres.
Eastleigh 10K, 27 Mar: a flat and therefore very popular run. Enter now if you want to guarantee a place. It fills up very quickly.
Simon Stevens
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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 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