A beginners guide to Racewalking and the ‘Challenge’!

Time to step up to a new challenge? 

 Considering trying something new and rising to a new challenge?  Well, look no further! The wonderful world of race walking is here for YOU! 

Give it a go and who knows, you might just discover a whole new passion!  

Here are some friendly tips to help you hit the ground walking (pun intended!): 

 Master the technique: 

Race walking is much more than just fast strolling, it’s got a style all of its own. Keep one foot on the ground at all times (sneaky jogging is seriously frowned upon) and make sure your leading leg stays straight until your body passes over it. It might feel a bit funny at first, but you’ll soon get the hang of it. 

 Start slow and build up: 

Don’t worry about speed right away. Focus on getting the form right and walk just a short distance, maybe just round the block or a lap of the track. Gradually increase your time and distance. You’re not racing (yet!), so take it easy and enjoy the process. 

 What you need: 

No expensive equipment is required. A pair of trainers that offer support and flexibility will do the trick (definitely NO spikes). 

Swing those arms: 

Your arms are your secret weapon in race walking. Bend them to about 90 degrees and swing them energetically. Think of moving your hands from your sternum to your pocket and rather than punching forward focus on pulling your elbows backwards. Keep your shoulders down and your hands relaxed, don’t clench your fists. This will boost your momentum and make you feel like a pro. 

 Practice: 

Try doing some drills. When I started, I found the YouTube videos posted by Coach Carmen to be invaluable, have a look at Coach Carmen 101. It’s very important to have the right technique from the start as you will quickly develop muscle memory and rather than perfect, practice makes permanent. 

 Join the fun: 

Come and join us at the Bar End track on a Wednesday evening, sessions start at 6:00pm. You’ll be sure to receive a warm welcome. 

 Have a blast: 

Seriously, don’t stress if you’re not perfect right away. Enjoy the rhythm of your steps and the fact that you are challenging yourself and trying something new. You’re already a champion for starting. 

Give it a go and who knows you might surprise yourself with how much you love it. Any questions as you get going? Just ask. Rest assured, we’re here to cheer you on! 

Author: Nick Fleeman 

 NOW TRY THE CHALLENGE 

 If you feel even just a little bit motivated by Nick’s write up, then how about having a go at this. 

 Using the technique explained (as best you can) try doing a self-timed lap of the track. This could as be part of your usual warm up, warm down, separate from your normal session or even as part of a group, and note the time it took you to get around. Most people should be able to manage below 3 minutes 45 seconds, but it is more about enjoyment. If your time is significantly below this or you enjoyed the experience, then we would be delighted to have you join our group. Just for reference, our two senior citizen male walkers consistently go below 3 minutes and another one of our number regularly smashes the 2 minutes 15 seconds mark for a lap. 

We would be interested in seeing your times, so please feel free to let us know how you did by sending an email to derek.smith@wadac.org.uk  

Derek Smith 

Racewalking leader 

Speedy recovery Jeremy

Everyone at the club wishes throws coach and Masters athlete Jeremy Clifton a speedy recovery from his recent heart attack.

Jeremy is doing well recovering at Southampton General Hospital and Head of Throws Martin McBriar has passed on all of our thoughts to Jeremy and his family.

Jeremy was our Male Masters athlete of the year last year and we can’t wait to see him back coaching outside the hammer cage when he is fit and well.

All new 2023 club records on display in clubhouse

You don’t need to go far for proof that last year was the best in the clubs history. This can be seen in the latest club records.

The Club records are displayed on the WADAC noticeboard in the corner of the clubhouse next to the trophy cabinet. Huge thanks to Owen Watts for printing, updating and displaying these.

The overall club records are shown but on the top page, all the records that were broken last year are displayed. There are no fewer than 155 of these!

Some of them have now reached a standard (amongst the best ever recorded in the UK, including 6 British age group records) that I keep thinking surely they won’t keep being broken but year on year the clubs athletes keep getting better and like painting the forth bridge updating them is a never ending but pleasurable job.

Please take the opportunity to take a look at them, perhaps your name is on there or if not, will be soon.

Track & Field Season review - Masters

Masters athletes

I begin my review of the track & field season with a look at the Masters age groups.

It has been an incredible season for the oldest of the clubs age groups with no fewer than 4 British age group records set by the amazing WADAC women. The ageless Moira West (coach Elias Mtshweni) leads the way setting new British V70 age group records in the 100m & 200m. Moira set the 100m record in winning the British Masters champs in Derby in September and the 200m record at our first Open Meeting back in April and this became the first (but not last) British record set at our home track with a certificate in the clubhouse to prove it. Lucy Elliott (coach David Vosser) added the British V55 3000m record in Aldershot in August to her astonishing list of achievments and Shelley Parr (coach Martin McBriar) threw a new British V50 discus record mark at our home SAL match in August making it the 2nd British record set at our home track but this is still subject to ratfication. These are all obviously new club records.

Further female Masters club records were set this year by Sian Lewis (coach David Vosser) who broke the V35 800m record at the Hampshire Champs in May. Joy Radford (coach Nick Anderson) who broke the V70 record at the same distance at the vets match in Southampton in May. Helen Hall (coach Nick Anderson) join the ranks of masters athletes and in doing so smashed the clubs V35 records at both 1500m & 3000m. Vicky Gill (coach David Vosser) broke the V40 mile record at the May Day mile event in Portsmouth and Janet Littlewood (coach Elias Mtshweni) was rewarded for gaining points for the team at the SAL match in August with a new V45 3000m steeplechase club record.

The vets relay records are really hard to work out as I can't be sure who ran in each relay race and therefore which age groups they are in but I think new V55 & V50 records were set in the 4 x 100m & 4 x 400m relays respectively in vets league matches this season. Moira added the club V70 long jump record to her sprint records at the British Masters champs and Alison Fenwick (coach David Vosser) set a new V60 triple jump record at the home vets league match in June. Janet added a further record in the V45 pole vault and Sue Hume (self coached) added a V65 discus record to her impressive list of age group throws records as did Joy Radford in the V70 javelin. I make that 17 new Masters age group records for the ladies, Wow.

The men were not too far behind setting 10 new Masters club age group records of their own and although there are no British Records Jeremy Clifton (self-coached) did set new World transplant age group records in high jump & discus. Owen Watts (coach David Vosser) had a couple of days top remember in August first setting a new V35 club record in the 200m in Aldershot on the 17th August and then just 2 days later broke the clubs 400m record in the same age group at the SAL match at home on the 19th August. Keith Stone (coach Nick Anderson) set a new V75 200m record at the vets league match in Southampton in May. Andy Gannaway broke the clubs V60 800m record although this was during the indoor season in Sheffield in February. Derek Smith (coach Nick Anderson) set a new 3000m club record in the 300m record and his walking group training partner Nick Fleeman (Coach Derek Smith) set a new V65 walk record at the 3000m distance. Tim Smales (Coach David Vosser) was part of a quartet involved in a new Masters age group 4 x 200m relay record and also added a new age group record in the V45 2000m steeplechase.

Jeremy's world transplant age group record was also a new V50 high jump record and Jeremy also broke the clubs V50 shot putt record. Pete Sansome (coach Nick Anderson) broke the V45 triple jump record at the vets league match in Southampton. Gareth Lewis (self coached) has literally just moved into the Masters age groups and his versatility is going to do some records damage as he has already added V35 age group records in pole vault, discus and decathlon. Mike Marchant (self coached) joined the V60 age group this year and celebrated in style by adding club records in shot putt, discus & hammer.

All Masters age group track & field records have now been updated on the clubs website and will also shortly appear in the clubhouse and my next review of the season will go from the oldest to the youngest age groups and the U11 track & field records.

Moira Breaks British record

Results from British Masters champs in Derby

Moira West (coach Elias Mtshweni) added the British W70 100m record to the 200m record she set earlier in the year in winning the British Masters title in Derby on Saturday. Moira set a wind legal time of 15.51 secs smashing the previous record of 15.67 secs. This is the 4th British Masters record (surely that in itself is a record!) set by the clubs athletes this season following previous performances by Moira herself in the 200m, Lucy Elliott in the 3000m and Shelley Parr (yet to be ratified) in the discus.

5 other WADAC athletes took part in the champs and Head of Walks Derek Smith already reported on Nick Fleeman's (coach Derek Smith) brilliant bronze yesterday. Amanda Smith (coach Elias Mtshweni) was 7th in the W55 200m yesterday. Vicky Gill (coach David Vosser) was 4th in the W35-W40 800m yesterday although Vicky was the first W40 finisher in a seasons best time of 2 mins 24.58 ses. Pete Sansome (coach Nick Anderson) was 9th in the M35-M55 3000m steeplechase yesterday although Pete was 3rd in the M45 age group. Andy Gannaway (coach David Vosser) was 7th in his race & 8th overall in the M60 800m yesterday. Andy ran his 2nd quickest time as a M60 only going quicker in this age group when running in the indoor British Masters champs in February.

Lucy breaks British record

Results from Aldershot last Thursday

Lucy Elliott (coach David Vosser) broke the V55 British Masters 3000m record on Thursday at the AFD Open Meeting at the military stadium in Aldershot.

Lucy clearly has a love of the track at Aldershot as she ran a time of 10 mins 08.58 secs which beats the time she set at the same meeting last year which was outside the british record. The British Masters Athletics federation website has already been updated with Lucy's new record which sits proudly alongside the 5000m record she set at Tooting Bec last year and the V70 200m record that Moira West set earlier in the season at our home track in Winchester. Both records can be seen through the link below.

https://bmaf.org.uk/outdoor-track-records/

This wasn't the only WADAC performance that night. Derek has already reported on the walkers but Philip Krinks (coach Dave Sherry) ran a huge new pb in the 200m as did Elsie Brindle (coach Mark Upton) going 3rd on the clubs all time U17W age group list with a time of 24.84 secs. Training partner Laura Clark (coach Mark Upton) ran just outside her pb and Owen Watts (coach David Vosser) also ran a 200m pb of 25.18 secs breaking the clubs masters V35 record in the process. Vicky Gill (coach David Vosser) ran just outside her seasons best time in the 1500m.