Sunday
Feb052012
Tuesday 7th February 2012 Training Week
Sunday, February 5, 2012 at 10:16PM ****Updated with Junior Training Details****
No new details this week
- Request from dk - Just to say if you have any training details that will be of benefit to others, please let me know, so I can share through this medium. Please also let me know if any of this email content is "old news" or needs updating - thanks, dk.
Forthcoming Fixtures –
- 11th February – Hampshire XC League – Race 5 – Hudson’s Field, Salisbury
- 12th February – CC6 race 5, Bolderwood, New Forest
- 12th or 19th February (Date tbc) – TRXC – Race 5 – Manor Farm Country Park
- 12th February – HRRL8 – Bramley 20
- 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 7th February Endurance Session:
Alan Coveney's Tuesday 7th February Endurance Session:
Meet at track for warm then drills @ 6.50pm .
2 SETS OF : 1000K , 880 , 600 , 400 , 300 @ 10K PACE
90 between , the 3 mins between sets.
MARATHON TRAINING ;
6 X 1 K @ M. P. with 400m between each 1k hard.
Strides for everyone.
ALAN COVENEY
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Lou Walkers alternative 7th February grass session:
Grass session is:
5 mins threshold (3 min recovery)
Pyramid point to point session: 2 x 90 secs, 2 x 2 mins, 2 x 2:30, 2 x 2 mins, 2 x 90 secs (60 secs between reps)
3 min recovery after point to point session then 5 mins threshold.
Lou
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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 6th February Steady run 25-30 mins
Tuesday 7th February :
Track - 3 x 1k (5mins) plus 2 x 400m (2 mins)
Wednesday 8th February
Steady Run (30-45 mins)
OR River Park 7.00pm by invitation
Thursday 9th February :
Grass : Easy 2 x 2mins, 2 x 90 secs same recovery
Friday 10th February :
Rest
Saturday 11th February :
5th Hampshire League fixture @ Salisbury
If possible you should try and attend on both Tuesday and Thursday, Tuesdays are speed base on the track and Thursday's have a more speed endurance base and will always be on grass.
Please note this is a general training schedule and sessions will always be adjusted to suit the group you are in.
If you have any questions feel free to call me or come and have a chat on a Tuesday evening. best wishes
David 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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A message for Senior Cross Country Runners.
Timetable for Hampshire XC League Season 2011/12
Any one of any standard can run, over 17’s, seniors and veterans all run in the same race.
Please let the team managers know beforehand if you plan to run (we like to make sure that there will be a complete team).
Women: Lucy Elliott
Below are race times and approximate course distances
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1200
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Under 13 Girls
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3.0km
|
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1215
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Under 13 Boys
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3.0km
|
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1230
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Under 15 Girls
|
4.0km
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|
1250
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Under 15 Boys
|
4.0km
|
|
1305*
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Under 17 Women
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4.0km
|
|
1335*
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Senior Women (including Veteran and Under 20 Women)
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6.0km
|
|
1410*
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Under 17 Men
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6.0km
|
|
1430*
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Senior Men (including Veteran and Under 20 Men)
|
10.0km
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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 from January, 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
Boys: Simon Walters wsxcboys@wadac.org.uk
Girls: Laura Turner wsxcgirls@wadac.org.uk
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 - New Venue!
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 9th Jan - Monday 13th Feb 2012
Next set of 6 sessions:
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.
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.
Anyone interested must email strengthconditioning@wadac.org.uk Please include: your name, email address and mobile number.
If you would like further information about the class please speak to one of the instructors: or email strengthconditioning@wadac.org.uk
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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Have a great week
dk