What’s on wc 14 March
Workshop and Practical Session for all Club Members – Tuesday 16th
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nOn Tuesday 16th 7.30pm - 8.30pm there will be a workshop for all club members. Michaela’a workshop will be a practical session on flexibility and myofascial release for athletes. Please bring:
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nA mat or large towel to lie on
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nA blanket
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nCouple of cushions
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n2 tennis balls and a sock
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nA belt/dressing gown belt/long scarf (not stretchy)
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nZoom session details emailed out
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nReturn to Training
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nFrom the 29th March, England Athletics has confirmed that organised outdoor group training can resume and outdoor sports facilities can reopen. We and your coach(es) will keep you informed about the return to group training.
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nPlease ensure that you renew your membership before 1 April.
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nCoaching 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 15th March
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nMonday - easy runs and core with Parky
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nTuesday 10 x 400 OR 80 seconds @ 3k pace off 60 second jog. Then 5 min jog + 3k @ threshold.
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nWednesday - 45-60 easy run & core
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nspan class="Apple-converted-space"> 60 mins including 3 x 10 mins @ threshold off 3 min easy run recovery.
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nFriday - ……Rest or easy runs…
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nSaturday - 45 easy if running the half @ MP feel tomorrow or hills - 6 mins threshold (3) + 10-12 x 45 secs fast fill (90) + 6 mins threshold.
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nSunday - Virtual half marathon @(marathon pace MP) if running a marathon this spring or perhaps even later this year to keep in touch with this effort and feel. Warm up and cool down to add extra miles up to 16-20…..Ideal as part of the match against Hunts
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nOR - 90 mins with last 20 mins pick to threshold
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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 Endurance Sessions
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nMon 15th - Rest OR easy runs of 25-40 mins. Please try to complete your own core session today for 20 mins and mobility work. Focus on the recent exercise you all executed during Natalie’s and Parky’s recent zoom sessions. 20-30 seconds each exercise in sets or as a circuit. Focus on good technique and tempo.
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nTues 16th - Interval session - focus on fast sustained efforts. Warm up for 5-10 mins before and cool down for 5-10 mins after. Aim for:
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nYounger - 5 mins @ threshold off (3 mins jog rec) + 6 x 300 @ 800 pace off 2 min recovery
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nOlder - 6 mins @ threshold (3 min jog) + 3 sets of (3 x 300) @ 800 pace off 90 second recovery. 3-4 min jog between sets.
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nWed 17th - Rest OR easy run of 25-45 minutes. Add drills after the run and a few strides at pace over 60-80m.
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n5.30pm - 6.30pm Zoom Core, strength & mobility session with Natalie and Andy.
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nThurs 18th - Easy runs + fast strides
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nYounger 3 x4 mins @ threshold off 2 min jog recovery + 6 x 150 fast off 90 jog recovery
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nOlder - 4 x 5 mins @ threshold off 2 min jog + 6 x 200 fast off 90 jog recovery
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nFri 19th - Rest and relax
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nSat 20th - Session / speed endurance
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nYounger - 1k @ threshold (3 min jog then) + 6 x 30 second hill fast off 90 jog….then 3 min jog before 1k @ threshold
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nOlder - 1200m @ threshold (3 min jog then) 10-12 x 30 second hill fast off 90 jog ….then 1200 @ threshold
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nSun 21st - Long runs….aim for 40 - 70 minutes depending on age all conversational pace and effort. A mix of off rd and paths would be ideal.
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nMon 22nd - As per Monday 1st.
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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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nMulti-sport, speed and power zoom coaching sessions during lockdown.
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nMonday and Thursday 6.30-7.45 pm (Indoors)
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nSaturday – self-motivated outdoor speed and aerobic development for multi-sport athletes. Sessions posted on TeamApp and will be tailored to the athlete.
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nContact ogilviegeorge1@gmail.com
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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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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 field official courses are from 10am to 3pm including an hour lunch break.
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nDates are as follows:
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nThursday 29th April
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nThe 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/assets/doc/uploads/policy-forms-and-documents/WADAC-Expenses-Policy.pdf. 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.
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nEngland Athletics Resources
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nRunning webinars for athletes for endurance athletes: Running webinars - About Us (englandathletics.org)
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nSupporting mental health: Athlete & Club Mental Health Support | England Athletics
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nWeekly T&F Quadrathlon: Weekly Quadrathlon @home - Athletics & Running (englandathletics.org)
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nVirtual challenges: Virtual Competitions - Athletics & Running (englandathletics.org)
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nPodcast with Lucy-Jane Matthews: Podcast #24: Lucy-Jane Matthews on success despite the pandemic - About Us (englandathletics.org). Links to others podcasts available from the bottom of the page.
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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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nKind regards
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nPaul Cox