Coaches Message Board
Click here to see the results of the PWAC March Predictor Time Trial
Click here to see the up-to-date full spreadsheet of the PWAC time trials
PWAC Summer Schedule
We may be enduring gale force winds and snow showers but summer officially starts with the first track session at Tonbridge School on Wednesday 2nd April at 6:30pm. All aspiring track athletes and road runners who want to improve their speed, technique and race times are most welcome. The schedule set by Alan Newman is both challenging and progressive but eminently achieveable and sometimes even enjoyable!
There are opportunities to assess fitness in time trials held every fifth week over 800m or one mile and the season ends with a mile handicap race on 3rd September. See the following training schedule for details or simply turn up and join in on any Wednesday evening session.
The Tuesday and Thursday evening group training continues at Mascalls School throughout the summer with Tuesdays aimed at endurance with mainly hilly runs on and off road. Thursday evenings will usually consist of a light speed session on grass to maintain and improve basic speed and running technique. All sessions at Mascalls School are weather dependant and will be led by club coaches Alan Newman and Richard Elliott, who are also available for individual advice if required.
Alan Newman and Richard Elliott
Click here to see the 2008 PWAC Summer Training Schedule
PADDOCK WOOD WINTER TIME TRIAL SERIES
As a result of the predictor race in March, a total of 91 athletes have now taken part in the Paddock Wood winter series of time trials on the 4.2 mile route in the village.
Time trials were held in October, November, December and February with handicap runs in January and March based on current best performances. The season ended with the exercise in pace judgement in March won by Mickael Hegesippe who was two seconds outside his predetermined target.
The January handicap winners were Joe McGregor and Alice Truett and first past the post in March were Angela Martin and Jose Ibiza. Fastest athletes overall this winter were James Ridger with 22 minutes 48 seconds and Sarah Shepheard in 28 minutes 31 seconds.
The main aim of the series is to gain fitness and five athletes improved their previous best times by over two minutes, with Tom Cox making the greatest progress with just over five minutes improvement.
The slate has now been wiped clean ready for next winter when the targets will be to increase participation to over 100 runners and to see someone go under either course record of 21 minutes 56 seconds by Paul Hasler or 28 minutes 20 seconds by Sue James.
Results Summary
January Handicap: Joe McGregor 40.47, Alice Truett 41.11
March Handicap: Angela Martin 40.28, Jose Ibiza 40.59
March Predictor: Mickael Hegesippe 23.32 (2 seconds)
Fastest: James Ridger 22.48, Rob Shaw 23.22, Mickael Hegesippe 23.29
Fastest: Sarah Shepheard 28.31, Sue James 28.43, Fiona Buckingham 28.56
Most Improved: Tom Cox 5.04, Richard Hannam 4.07, Alice Truett 3.01, Penny Roberts 2.09, Des White 2.01
Alan Newman
Click here to see a copy of the 2008 (January - March) PWAC Winter Training Programme
PWAC March Handicap Time Trial - Thursday 6th March
Click here to see the full spreadsheet of the PWAC time trials
Nearly one third of the field set a personal best time in mild conditions in the March handicap race held on Thursday evening, writes Alan Newman.
Nineteen athletes completed the two laps, 4.2 mile course around the village with the top ten finishing under the target time of 42 minutes (actual time plus handicap).
Juan Carlos Ibiza running as a guest was first past the post on his PWAC debut in a clock time of 39.32/actual time of 26.56, to leave his brother Jose, who was supposed to be showing him the route, well behind despite running a personal best.
Angela Martin (40.28/36.46) enjoyed improved form to finish a distant second followed by Mel King (40.48/31.48 PB), Kirsty Jones (40.53/33.22), Jose Ibiza (40.59/28.23 PB) and Alice Truett (41.26/34.28 PB).
At the sharp end of the race the fastest men were Rob Rowland (24.26), Pete Buckingham (24.41 PB), Des White (24.45 PB) and handicap organiser Alan Newman (25.36).
Sue James (28.53) led the ladies home followed closely by Fiona Buckingham (29.12), Mel King (31.48 PB) and Alison White (32.09 PB).
The final event of the 2007-08 winter series will be the predictor race on Thursday 27th March, where watches are banned and the winners are those who can judge their own pace best, rather than the fastest runners. This will be followed by prize giving for the lucky few who will be announced on the night.
Alan Newman
UKA Coach Level 3
| NAME OF RUNNER | LATEST EVENT | RECENT BEST | HANDICAP | PB |
| Sue Dally | 46:30 | 46:20 | 0:00 | 46:20 |
| Vanessa Jones | 39:04 | 37:21 | 4:39 | 37:21 |
| Dinah Truett | 36:57 | 35:52 | 6:08 | 35:52 |
| Angela Martin | 36:46 | 36:08 | 3:42 | 35:23 |
| Alice Truett | 34:28 | 34:28 | 7:32 | 34:28 |
| Kirsty Jones | 33:22 | 33:22 | 8:38 | 33:04 |
| Jonathan Buckwell | 32:32 | 32:31 | 9:29 | 32:31 |
| Alison White | 32:09 | 32:09 | 9:51 | 32:09 |
| Richard Hannam | 31:59 | 31:55 | 10:05 | 31:55 |
| Melanie King | 31:48 | 31:48 | 10:12 | 31:48 |
| Richard Harris | 30:45 | 29:31 | 12:29 | 29:31 |
| Fiona Buckingham | 29:12 | 28:56 | 13:04 | 28:56 |
| Sue James | 28:53 | 28:51 | 13:09 | 28:20 |
| Jose Ibiza | 28:23 | 28:23 | 13:37 | 28:23 |
| Juan Carlos Ibiza (Gst) | 26:56 | 26:56 | 15:04 | 26:56 |
| Alan Newman | 25:36 | 25:15 | 16:45 | 25:15 |
| Des White | 24:45 | 24:45 | 17:15 | 24:45 |
| Pete Buckingham | 24:41 | 24:41 | 17:19 | 24:41 |
| Robert Rowland | 24:26 | 23:50 | 18:10 | 23:50 |
PWAC WINTER TIME TRIAL SERIES - February 2008
Click here to see the list of results from February 2008
Click here to see the full spreadsheet of the PWAC time trials
Paddock Wood runners were out in force in favourable conditions for the February time trial, with seven athletes setting new personal bests and two more making their first appearance in the event, taking the total number of competitors in the series to 88 since time trials were introduced in 2005.
The consistent Mickael Hegesippe (23.50) was first home on this occasion as James Ridger was struggling with his breathing following a chest infection. Peter Buckingham (24.53) and Rob Rowland (24.54) both dipped under 25 minutes in a sprint finish, closely followed by M50 master Des White (25.10), who was rewarded for his persistence with a personal best to go thirteenth on the all time list for the 4.2 mile course.
Richard Bidois (25.36) took a chunk off his previous best, followed by useful first timer Julian Clark (26.20) and another personal best performance from Rob Weighell (27.59).
Sue James (29.22) once again headed the women’s field, followed by Fiona Buckingham (30.06), Kady Cartwright (30.25) and Caroline Richards (30.45).
Jonathan Buckwell (32.31) made his debut, finishing just ahead of Melanie King (33.00, PB), while further personal records were set by Emma Hollands (34.35), Alice Truett (35.02) and Miriam Dorrity (35.40).
The final winter time trials will be held on Tuesday 4 March (handicap) and Thursday 27 March (predictor run) and handicap starting times will be based on best times set during the current winter series.
Volunteers are required to act as recorders on both dates and any helpers are requested to contact Richard Elliott, Mike Ridger or Alan Newman at training.
Alan Newman
PWAC January Handicap Time Trial - Tuesday 8th January
Click here to see the January Handicap Time Trial Results
Click here to see the latest overall results of the Winter Time Trials
Despite cold, wet and windy conditions, there were still five new personal best times set in the handicap run on the 4.2 mile Paddock Wood circuit on Tuesday 8th January.
Nine of the 29 finishers bettered the standard time of 42 minutes (actual time plus handicap time) and the fastest six men all ran under 25 minutes (actual time).
Joe McGregor (40.47 / 24.42) was first past the post in the handicap with a superb new personal best, followed by Alice Truett (41.11 / 36.17) who also trimmed her previous best time.
Next across the line were Alan Croucher (41.14 / 36.11) and club coach Richard Elliott (41.17 / 36.14), who had enjoyed a good battle together.
Three more personal best performers then arrived at the finish led by Melanie King (41.36 / 33.57), closely followed by club chairman Des White (41.37 / 25.53) and Sue Chivers (41.52 / 39.03).
At the sharp end of the race, James Ridger (24.03) had to work hard to stay ahead of Kent M50 cross country champion Malcolm Martin (24.07). Handicap winner, Joe McGregor (24.42), was next fastest and he moves to 9th fastest overall for the event.
Rob Rowland (24.54), James Batchelder (24.56) and Rob Shaw were the remaining sub-25 minute athletes on the night.
Sarah Shepheard (29.16) led the women home, closely followed by Fiona Buckingham (29.48) and Claire McDonald (31.15).
Due to a slight timekeeping error the times for John Banbury (34.27), Jenny Perman (44.00), Kady Cartwright (32.15), Patrick Harrison (32.15) and Suzanne Taylor (35.54) are best guesses and not entirely accurate. If any of those named athletes took their own times can they please inform Alan Newman so that results can be amended?
The next winter time trial is on Thursday 7th February and we are planning a final handicap run on Tuesday 4th March with the predictor handicap scheduled for Thursday 27th March. Keep fit and healthy, clubmates.
Alan NewmanCoach and Handicapper
Click here to see a copy of the 2008 (January - March) PWAC Winter Training Programme
PWAC December Time Trial - Tuesday 18th December
Provisonal PWAC Winter Training Programme - see copies below
Programme is progressive based on steadily increasing workload (from 20 minutes to 28 minutes of effort over six months)
Time trials and handicaps are again featured and alternate between Tuesdays and Thursdays each month
Hills at Transfesa are again featured and alternate between Tuesdays and Thursdays each month
There is an alternative option of a pace endurance run most nights (except time trials and hills)
My intention is to split into two groups, one to do quality and the other to do quantity
This will depend on the availability of a group leader for the quantity squad
If no group leader available/willing then all must do the same session
Warm ups to be brief and business like - all out by 6.50pm
The quantity group will not be required to stretch
The quality group will always stretch/drills
Group leaders are responsible
PADDOCK WOOD AC SUMMER TIME TRIALS
Throughout the summer, Paddock Wood athletes have been testing their fitness in a series of time trials over 800m or the classic mile, with a mile handicap race concluding the season at Tonbridge School track on Wednesday evening, August 29, writes Alan Newman.
A total of 35 athletes have taken part in the series and 18 ran in the final handicap race with eight setting personal best times for the distance.
First runner across the finishing line was Richard Christian who stopped the clock at 8.25 for a true 5.56 time closely followed by first woman, Alison White (8.30 / 7.17) and both were suitably rewarded for their pb’s at the prize giving.
Fastest athlete on the night, as he has been all summer, was James Ridger (4.35) and the fastest lady was Sarah Shepherd (6.00) who claimed the prize for the best performance with her 5.51 recorded in July.
Two further prizes were awarded for improvement from 2006 and these went to Fiona Buckingham (6.18) for slicing 28 seconds off her previous best in July and to Kady Cartwright (5.59) for improving by 24 seconds also in July.
The other personal bests set with the incentive of the handicap were achieved by Paul Hasler (4.43), Des White (5.30), Tom Cox (5.34), John Tolhurst (5.55) and Claire McDonald (6.35) who equalled her previous best mark.
Alan Newman
(Notional mile times are shown in the following results in bold italics and the current best performances (men and women) are highlighted in yellow)
| Athlete | 2nd May 2007 | 6th June 2007 | 11th July 2007 | 15th August 2006 | 29th August 2007 | Time Trial Best | Handicap | |||||||
| Name | Surname | 800m | Mile | 800m | Mile | 800m | Mile | 800m | Mile | Clock | Actual | 800m | Mile | Mile |
| James | Ridger | 2.09 | 4.40 | 4.36 | 4.41 | 8.39 | 4.35 | 2.09 | 4.35 | 4.04 | ||||
| Gareth | Robb | 4.55 | 4.47 | 4.54 | 9.20 | 5.23 | 4.43 | 3.57 | ||||||
| Paul | Hasler | 4.52 | 4.45 | 4.50 | 8.38 | 4.43 | 4.43 | 3.55 | ||||||
| Rob | Shaw | 2.13 | 4.51 | 2.13 | 4.51 | 3.49 | ||||||||
| Richard | Bidois | 2.23 | 5.08 | 5.11 | 8.41 | 5.09 | 2.23 | 5.08 | 3.32 | |||||
| Mickael | Hegesippe | 5.19 | 5.10 | 5.10 | 3.30 | |||||||||
| Peter | Buckingham | 5.25 | 5.16 | 5.12 | 8.45 | 5.17 | 5.12 | 3.28 | ||||||
| James | Batchelder | 5.15 | ||||||||||||