Snr Endurance Review & Training suggestions for next 2 weeks (w/c 26/09, w/c 03/10)

Hi everybody,
nApologies for the 2 weeks silence, all the recent changes have meant it's been very busy of late. Can I just take this opportunity to thank everybody for their support and kind words over the last week or two. Myself and Parky are looking forward to continuing to focus fully on you all as athletes enjoying your sport. Onwards….
nIncredible results from our section in the senior ranks over the weekend with fabulous team results in the southern road relays at Aldershot. Our women were 7th and men 15th in high quality fields. Our vet men were just off the podium in 4th. It was a wonderful day and great to have A & B teams in the men's race as well as many supporters out on the course!
nA day later and it’s half marathon time with the Solent half in the road race league and Winchester half also taking place locally. Our strength in depth showed with George King finishing 1st and Guy James second in the Winchester half. Many other fine runs and James Moore a highlight in 8th.
nIn the Solent half, the second HRRL event of the new season, WADAC women were totally dominant placing 1-6 in the race and 8 in the first 9 finishers! We may just have won the team…..Tamsin Anderson 1st, Alex Lane 2nd and Vicky Gill 3rd with team captain Sarah G 4th and also winning the vets race.
nOur mens team also had 3 finishers in the top 10 and should with 4 to score record a fine top 3 position possibly pushing Southampton and champions Lordshill close. Another great WADAC turn out across the age groups and more team results soon….
nFurther afield congratulations to Hayley Langley on her new PB at the Berlin Marathon (3h24) and a big well done to Paul B-L, Alan Tulip and Steve Oliver on their age group England and Scotland vests at the Bristol 10k.…lovely to see our athletes representing the club with international honours!
nTraining - We will remain on the track each Tuesday this winter as promised. Thursday’s will move this week ( a week earlier than planned originally) to River Walk. I’m keen we get away from the chaos on KG5 now with the increasing darkness and lots of other groups and football present.
nSo it’s River Walk 7pm this week for threshold work and the Harestock handicap a week later. We will then remain on the track each Tuesday and River Walk each Thursday throughout the autumn & winter months.
nFinally - good luck to everybody running London next weekend. We look forward to seeing the results and please take it easy this week.
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nW/C 26th September
nMonday - Easy runs and Core/strength with Parky 7pm
nTuesday - Track session for all…19.00 ready for drills then : 6- 10 x 800 @ 5k-10k pace. Those running London just complete 4-6 alternating MP & threshold
nWednesday - easy runs
nThursday - Threshold session meet at River Walk 7pm
nFriday - Rest or easy run
nSaturday 45-60 mins easy OR 45 with 20 mins @ threshold on an undulating route built in.
nSunday - Long runs of 90- 2 hours road and trail or London marathon.
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nW/C 3rd October
nMonday - Easy runs and Core/strength with Parky 7pm
nTuesday - Track session for all…19.00 ready for drills then : 6 mins @ threshold (3) + 2-3 sets of 1200/800/400 @ 10k, 5k, 3k pace off 75-90 & 45-60 with 3 mins between sets
nWednesday - easy runs
nThursday - Harestock Handicap with Steve Oliver, Stoney Lane 19.30 first start
nFriday - Rest or easy run
nSaturday 45-60 mins easy OR 45 with 20-25 mins @ threshold on an undulating route built in.
nSunday - Long runs of 90- 2 hours road and trail.
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nNick Andersonnick@runningwithus.com+44 (0) 7725148344
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