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Welcome to the January 2016 edition of the

WAC Members' Monthly Newsletter

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COACHING PROGRAMME
FOR THE MONTH

 
Click here to download the Monday programme (may not be available for a day or two).

Click here to download the Thursday programme.  Please try to be at the meeting point at 6.30pm prompt.  The meeting points are Copper Smith Way, behind Wymondham Police Station (most Thursdays) and outside Argos on the Longwater Retail Estate for the monthly hills session at Queen's Hill.
PARKRUN OF THE MONTH
 
Event: Catton Parkrun

Date: Saturday 23 January 2016
Distance: 5k
Location: Catton Park, Oak Lane, Norwich, NR6 7DB
Time: 9.00 am

JANUARY SOCIAL RUN
 
Date: Sunday 10 January 2016

Location: Sea Palling Beach
Time: 8.30 am (or Argos Longwater at 7.30 am)
Distance: To suit all (out and back, so pick your own)
Pace: To suit all
Afterwards: Coffee and/or breakfast in the beach cafe
Contact: Roy Harvey

CONGRATULATIONS
To: Andrew Lane for his 250th Parkrun.
To: Rodney Freeburn for his 200th Parkrun.
To: Those who represented WAC in the Norfolk Cross Country Championships.



 
THANKS
 
To: Andrew Lane for the superb Parkrun cake he generously shared at Mulbarton on the occasion of his 250th run.

 
GOOD LUCK
 
To: Those members doing marathons and more in January.
To: Those representing WAC in the South East Cross Country Championships.


 
CLUB KIT
If you're looking to order a WAC club vest/singlet have a word with Dennis Bartrum or send an email here.

Click here to access the WAC page on the suppliers website for everything except your club vest/singlet.  Items available include running tights (long and short), hoodies and tracksuit tops.  Most items have the WAC logo on them.  Items are made to order so allow a few weeks for delivery.  A delivery charge applies so you may want to combine your order with the requirements of other members.
YOUR COMMITTEE
 
Tony Richardson (Chairman)
Sharon Wray (Treasurer)
Emma Godbold (Secretary)
Al Bowen
Karl Chapman
Emma Fickling
Roy Harvey
Dave Hazleton
Andy Stratton
Mark Tufts
Rebecca Riddoch
.

None of them bites hard so if you've any thoughts about how the Club might be improved please let one of the Committee members know.

The Committee usually meets every four to six weeks.

If you're keen to join the Committee or you'd like to offer practical support in some other way please contact the Chairman or Secretary.

January Newsletter

HAPPY NEW YEAR

I trust that you had a great Christmas.  I'm not sure what it says about WAC members (or their relatives) that there were nearly 20 WAC members running in the Christmas Day Parkrun in Eaton Park!

It is clear that we'll need to choose our target races earlier this year than ever before if we're to be sure of a place in the race.  The 2016 Broadland half marathon filled up in less than five weeks, the 2015 Adnams Southwold 10k was full in 45 minutes and there are very few places left now for the Freethorpe 10m, and far fewer races accepted entries on the day in 2015 than in 2014.

Whilst pondering changes in running I've also noted that WAC members are taking on wider range of marathons and longer events, some of them in far-flung and interesting places, perhaps as a result of it becoming more challenging than even to secure a place in the London Marathon?

This also means that there's less scope for synchronicity between marathon training programmes and buddying up on those longer runs.  If you'd like to make your target race known in the hope that others might join you on training runs please let me know and I'll include something in the newsletter (bearing in mind that not everyone in WAC (!!) is on Facebook). 

Our Awards Night is set to be a great evening so get your tickets before they sell out.

Finally, you may be aware that Wymondham Town Council (I think that's whose "responsible") is experimenting with turning out some streetlights within a few hours of it getting dark (and at times when we, and others, are still running around town).  We have made representations regarding the practical implications of this for those looking to exercise in the areas concerned and await a reply (some hope!).  You might, however, want to consider using a head torch on runs in poor light.  The technology has come on a lot of late and some pretty impressive rechargeable models (some USB) are now available at prices that are more modest than for the equivalent bike lights.  And, if you feel strongly about the street lighting do please lobby the Town Council and your elected councillors.

I hope that you achieve all your goals in 2016 and stay injury-free.

Happy running.


Tony

Buy 12 get one free?

The committee believes that it would be beneficial if we change the membership year so as to run from 1 April to 31 March.

This will be put to the vote of the membership, along with a new constitution which will be needed to reflect the change.

If the members agree then, to get things started, we'll need to extend the current membership year, so as to end on 31 March 2016.  So 2015/16 subscriptions would, in fact, cover 13 months.

There'll be more on this in the next newsletter.

2016 Programme v1

The first version of the WAC programme of events for 2016 is available here so that you can start to plan your diary.

In some cases an event scheduled hasn't yet announced its date so some changes may be needed.

You'll also see that some events (the ones where the Contact is marked as "TBC"), particularly social events, are currently orphans needing someone to come forward to volunteer to organise them.  If you would be willing to act organiser for an event please speak to Tony.  If they remain orphans they'll not go ahead.

January Club Nights

  • Monday 4 January 2016 - Normal Club Night
  • Monday 11 January 2016 - Winter Time Trial Final
  • Monday 18 January 2016 - Normal Club Night
  • Monday 25 January 2016 - Normal Club Night.
We are continuing with the Monday night recovery runs as an option for those wanting to back off a little from their usual training regime.  If you're willing to lead a recovery run please mention it to Kim or Tony.
 
We would ask you to follow the guidance for such runs that are here and on the notice board.  You should also be aware of the risk assessment that's here.
 
If you're looking to take part in a recovery run please have a word with Tony on the night.

WAC Committee

As you'll hopefully appreciate, the Club doesn't run itself and the Committee members give of their time voluntarily so that the Club will flourish and provide what members would like of it.

Committee members offer themselves for re-election after two years on the Committee.

Not all committee members are willing or able to undertake a further term and we're always looking for people willing to support the Club by joining the Committee.

The Committee usually meets monthly for a few hours to discuss the direction of the Club, future plans, races and social events and then sets about making things happen.

Ideally, we should have a committee that is representative of ALL members, whatever their motivation for running, and whether they race or not.  Everyone's thoughts are welcome and valued.

If you think that you'd like to give something back to the Club and to contribute your views please think about joining the Committee at the forthcoming AGM.

Please get in touch with Tony if you'd like to talk about it (in confidence, and without obligation, of course).  And, if you'd like to help more with the Club's activities, perhaps with the occasional event, but don't what to join the Committee do please let Tony know.

Winter Time Trial

The final of the winter time trial will be on Monday 11 January 2016.

The results of the first heat are here.

The results of the second heat are here.

The results of the third (and last) heat are here.

The final is over the same course as the heats and is open to members that have completed at least two heats.  Just turn up on the night to take part.

Start times for the final will be determined by performance in the heats, with runners being set off at times intended to result in all runners crossing the finishing line together at the end of the second (ie final) lap (well, that's the theory!).

The winter time trial is kindly organised for us by Sue Stirling.

Circuit Training

The Thursday night circuit training sessions organised by Kim Reader continue across the winter in the gym at Hethersett Old Hall School.

All club members are welcome.

If you'd like more information (and to register your interest) please email Kim here.

If you'd prefer to brave the elements with fellow club members on a Thursday night there's always the Thursday night club running sessions (see elsewhere in this newsletter).

Race of the Month - January

BAM Nuttall Freethorpe 10m

This is a very popular race, and rightly so.  It is filling up fast so best enter quickly if this is on your list of favourite races

WAC Awards Night
- Saturday 12 March 2016

 


Don't delay - act today to ensure that you have your ticket for this great event.

The WAC Awards night for the current season is to be held at The Maids Head Hotel, Norwich on Saturday 12 March 2016.

The evening will include a three course meal (with a vegetarian option) followed by tea or coffee, the awards presentations and a disco to end the evening.
 
Our private room has its own cash bar (where you can also order wine for your meal) and a dance floor. Tables will be of 8 - 10 so if you have a preference forwho you would like to sit with please have a word with Emma Fickling, who is organising the evening.
 
Tickets, which are now on sale , are available from Emma Fickling, on a first come, first served, basis.

Tickets are £25.00 for WAC members and £28.00 for guests. If you'd rather not pay the full amount when booking, a deposit of £12.50 (£14.00 for non members) will secure your ticket with the balance payable by the end of January.
 
The room is available to us from 7pm until 12.30am. The hotel has a bar at which we can meet earlier if we want to.
 
Emma has negotiated with The Maids Head for a substantial discount on rooms on the night of the event as part of the package. The price, which includes breakfast, is £105 (the normal price is £175!).  Rooms will be booked up quickly so please speak to Emma if you would like to make a night of it and secure a room.
 
This promises to be a great evening and we hope to see as many of you there as possible. Let's make it a night to remember and celebrate what a great club we are all part of.

Club kit - Available from our online shop

WAC club kit items (except singlets) are now available from 4Sports in Dereham. It's  online and easy to purchase.
 
To order:
 
  1. Visit the club shop by following the link here.
  2. Select items you wish to purchase. Youth sizes available on some lines for added sizing variety.
  3. Order and pay, selecting pick up in store or delivery (delivery will be charged)
  4. You will receive one email confirming your order automatically generated by the web shop.
  5. You will receive another email from 4sports confirming expected delivery date. Usually a turnaround of about 2 weeks.
  6. Collect or wait at home for postie to get your new kit!
 
We can now keep kit updated and do not have to hold any stock as a club, making the process easy for members to buy kit all year round.
 
If you are not able to order online or have any questions Karl Chapman will try to answer them for you on a Club Night or message him via Facebook.  Karl will also welcome your feedback on the kit shop.

January Social Run







We're off to the beach again.

Set off from Sea Palling Car Park (arking is available for a £1 for runners on the day) at 8.30am or meet at Argos, Longwater at 7.30am for car-sharing. 

We'll have breakfast or cake and a coffee in the cafe afterwards.

This is open to all.  It's an out and back run, so you can run as far and as fast as you like.  At most, we'll look to do about 30 minutes each way but you can do less if you like.  Whatever your pace you'll be welcome, and you'll not run on your own (unless you really want to!).

12 December Parkrun


Our Parkrun for the month in December was on Saturday 12 December 2015, at Mulbarton.

There were at least 27 WAC members running in support of Andrew Lane as he took part in his 250th Parkrun (including Rodney Freeburn, for whom this was his 205th Parkrun)!!

Thanks to Andrew's generosity, the runners tucked into a celebratory cake with their post-race coffee.

It was also lovely to see Kat and Steve amongst the WAC supporters, with five-week-old Florence attending her first Parkrun.

Andrew was one of the founders of the Parkrun movement and, as was mentioned in the pre-race briefing, Andrew took part in the first ever Parkrun, in Bushy Park, London.

Virgin London Marathon 2016


Each year Virgin reduces the number of places allocated to affiliated club runners.  For this year's event, which is on Sunday 24 April 2016, we've been given just three places.

As a result of our club ballot these have gone to:

Rebecca Riddoch
Raphael Silver
Nicola Day.

The first reserve drawn was Emma Godbold.

Congratulations to the lucky winners and good luck with the training.

Also on the reserve list are Marina Murdoch (second reserve) and Stuart Barnard (third reserve).

Thursday Night Road Running - Winter

The programme for Thursday evening session through to Easter is here.  All members are welcome and all abilities and fitness levels will be accommodated.
 
The hills sessions through to Easter 2016 will be on the first Thursday in each month. This month it's on Thursday 7 January 2016.  Meet near Argos on the Longwater Retail Park, Costessey (near the Showground) (NR5 0JT) at 6.30pm and move off at 6.40pm sharp to Sir Alfred Munnings Way, where the session takes place.
 
The other sessions meet at Copper Smith Way, Wymondham (NR18 0WY) at 6.30pm.  Parking is available at Carbon Fibre Technologies.  When you arrive please feel free to run around the block to begin a gentle warm up.

Routes for Thursday evenings from the Police Station
  • "Out and back" route here - maximum distance is 8 miles (4 miles out and 4 miles back).
  • 7m route here.
  • 5m route here.

Norfolk Road Race Fixture List 2016

The 2016 Norfolk race fixture list available here.

Leathes Prior Grand Prix Series 2016

As you'll see from the 2016 Norfolk race fixture list (available here) there are ten races in the Grand Prix Series which count towards the prizes.

The races selected to form the 2016 Grand Prix Series are:

  • 31 January - Freethorpe Ten
  • 14 February - Valentine 10k
  • 13 March - Broadland Half Marathon
  • 3 April - Wymondham 20m (restrictions apply to WAC members)
  • 8 May - Dereham 10m
  • 11 May - Great Yarmouth 5m
  • 15 June - Wroxham 5k
  • 26 June - Humpty Dumpty 10k
  • 14 August - Great Yarmouth Half Marathon
  • 23 October - Holt 10k.

Anyone can take part in the Grand Prix Series. All you need to do is enter the Grand Prix races in the normal way and then look out for your name in the GP standings ... 

Ages are as at 31 December 2016 with masters in five year age groups from 40 to 65+.

At every GP race the winner in each age group scores 100 GP points, second place scores 99 GP points and so on.

Although the final GP standings will count a runner's best seven performances from the ten available races, you don't need to do seven races to count in the final GP standings but it's clearly a good idea to do as many as possible.

The GP administrator for 2016 is Pat Brightman.

New Year's Day 2016 - WAC 10k Race

When entries for the NYD 10k closed (we're not taking entries on the day) 788 runners had signed up to take part!

So we're looking forward to a very special race.

Thanks are due to Karl Chapman, as the race organiser, and the very many members and their friends and families who have given up part of their New Year's Day to help with the race, and not forgetting those who have worked behind the scenes before the day.

The number of volunteers needed for this race shouldn't be under-estimated and Wymondham AC has a reputation for excellent race organisation and cheerful and helpful marshals.

If you've not helped on this occasion please do help with the 20 mile race on 3 April 2016.  Without successful races we'd need to charge a much higher membership fee and would need to charge extra for the facilities and events that you enjoy during the year.

If you are helping with the race, thank you!  Please arrive at the appointed time, dressed for the weather and ready to ensure that the runners have no doubts about what a nice club WAC is and what lovely members we have.

Norfolk Cross Country Championships 2015/16


The Norfolk Cross Country Championships, sponsored by Kent Carlyle Wealth Management, took place at the UEA playing fields, Colney Lane, Norwich on Saturday 5 December 2015.

It was good to see so many WAC members running and winning county medals and other members offering encouragement (always appreciated by our runners, especially if it's wet or hilly!).


South of England Cross Country Championships 2015/16


The South of England Cross Country Championships take place at Parliament Hill Fields on 30 January 2016.

Enties are closed, but support on the day would be greatly appreciated by the WAC runners.

Ryston Runners Winter Cross Country Grand Prix

Shouldham Warren @ 11.40am.
  • 10 Janaury 2016 - 5k
  • 7 February 2016 - 9k
  • 13 March 2015 - 6.5k
Entries on the day only £4.  No facilities.

For more information speak to Eva Osborne.

Norwich Road Runners Winter Cross Country















The last race of the series will be at Horsford Plantation at 10.00am on Sunday 17 January 2016.

Entries on the day only £2.50.  No facilities.

As the photographs here, taken by Tony at the race on Sunday 20 December 2015 testify, it's usually a bit muddy in places.

For more information speak to Eva Osborne.

There's also information on the NRR website here.

Midweek Winter Cross Country - East Anglia League

All at 2.30pm:
  • 13 January 2016 - UEA
  • 20 January 2016 - Shouldham Warren
  • 10 February 2016 - Orwell Park (TBC)
  • 24 February 2016 - Bacton Woods (TBC)
  • 9 March 2016 - Nowton Park
  • 11 March 2015 - Catton Park & Presentation (note change of date)
Cost for the full league £5.00.  No need to enter - turn up and run. Basic facilities.

WAC members can compete for the Sportlink team.

For more information speak to Eva Osborne.

There's also information on the East Anglian Cross Country League website here.

Wherryman's Way

If you are contemplating one of your long runs along Wherryman's Way please note that it is closed indefinitely (until the summer at least) near Hardley Hall/Hardley Flood, Loddon due to dangerous bridges.
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