What’s on WC 17 January

Dates for the diary
nTuesday 2nd February 7:45pm - An evening with Jo Meek. Many of you know Jo well and Nick thought it would be fun to interview her about her career from international XC and marathon runner through to international and very well-known Ultra star! A lovely journey and I hope you have questions. These days Jo is a busy physio and running crazy miles in the mountains so lots to talk about.
n Tuesday 9th February 7:45pm - An evening with Alex Cook Nutritionist. Alex is a sub 3 marathon runner, well known ultra-runner and one of the UK’s leading nutritionists in the running and sporting world. Alex will present on all areas of nutrition for pre, during and post event alongside top tips for daily best practice. Lots of advice and suitable for all event groups and ages at the club.
n Coaching Sessions
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nBelow are details of the sessions some coaches are planning. Some of these are open to those athletes that normally train with another coach. Before joining, please clear this with your usual coach.
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nSenior endurance suggestions:
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nW/C 18th January
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nMonday - easy runs and core
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nTuesday - 2k @ threshold (3) + 4 x 800 @ 5k-10k pace (90 jog) + 3-4 x 400 @3k pace off (45-60 jog)
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nWednesday - 45-75 easy run
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nThursday - 10/10/10 progression run as 10 easy/10 steady/10 @ threshold to make 30 mins OR 30-40 easy if legs are tired.
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nFriday - ……Rest or easy runs
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nSaturday - Virtual 10k race /Stubbington and match V MAC Malta. Or, 45-60 mins with 25-30 at threshold include within.
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nSunday - Long runs of 90 mins - 2 hours mostly off road and rolling undulating route. Keep it easy and 80-90 only if tired from yesterday.
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nAdult Endurance Strength and Conditioning
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nAndy Parkinson will be running sessions on Mondays at 7pm. These are charged for. Please contact Andy Parkinson if you wish to join: paxoeshome@gmail.com
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nJunior Core Session
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nWednesday 5.30pm next week for core, mobility and strength work - all club juniors welcome
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nTime: Jan 20, 2021 05:30 PM London
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nU11s
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n2 weekly sessions and a weekly challenge distributed to athletes. Please contact mark.wharton@wadac.org.uk.
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nDavid Sherry
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nZoom session on Tuesdays - 6.15-6.55pm. Contact Dave.sherry@wadac.org.uk.
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nGeorge Ogilvie
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nTwo sessions planned - one during the week and one at the weekend.
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nU13 Academy
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nAndy Fisher is taking zoom sessions on Tuesdays and Thursdays at 5.30pm. Contact Andy.fisher@wadac.org.uk.
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nEngland Athletics Resources
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nVirtual challenges: Virtual Competitions - Athletics & Running (englandathletics.org)
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nAthlete interviews: Running expert interviews - About Us (englandathletics.org), including Dave Moorcroft, Paula Radcliffe, Donna Fraser, Katarina Johnson Thompson.
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nSupport for 11+ athletes: Supporting 11+ Year Old Junior Athletes | England Athletics. This includes Jenny Meadow’s challenges for children.
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nOfficial Courses
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nIn normal times, we are always looking for help during matches and the club is short of qualified officials. Every year and in every club a very small number of fantastic officials try their very best to fill all the officials’ places at the home and away matches but are unable to do so. This causes serious difficulties on the competition day and means events go on for far too long. Also the WADAC team lose points for not fielding the correct number of coaches.
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nThere is a great opportunity to train online to become a field official this year. The online courses is from 10am to 3pm including an hour lunch break. Courses will be run on the Thurs 28th Jan and Sun 21st Feb. The cost is £20 which WADAC will reimburse once you have officiated at your first match. The course is open to anyone aged 14 and above.
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nWADAC will make a small financial contribution to officials in full-time education and our other officials are entitled to claim expenses that they occur in attending matches (https://www.wadac.org.uk/asset.... When coaches are provided to away matches, officials may travel on the coach for free.
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nOnce you have completed the course, you will be a trainee. To become a Level 1 official, you need to officiate at 4 matches