Club Training Thursday 11th December

Thursday's session is a steady run. The route is down the Queensway to the Holiday Inn and then along Stewartfield by-pass as far as the Morissons roundabout. Then join Stewartfield Crescent. Turn right at Stewartfield Road and follow the back footpath down to West Mains Rd. Turn left as far as Lidls, up Churchill Avenue to the NEL roundabout and back to the club. A "steady" run is at a pace slightly slower than half marathon pace, so not easy but definitely not pushing hard.

Alan

Club Training Monday 8th December - Brancumhall

Given the wet weather over the weekend, conditions at Brancumhall are likely to be heavy underfoot. Therefore the session is a threshold session where the level of effort is the target and not a pace which will be too tough to maintain on the soft ground. The session is 3 laps at threshold, 2 minute jog, 2 laps at threshold, 2 minute jog and finally 1 lap at threshold. Do not get faster as the reps get shorter; try to maintain a constant effort throughout.

For those who did the West XC on Saturday, just do easy laps of Brancumhall as a recovery run.

Alan

WEST DISTRICT XC (ERSKINE)

 The following are running on Saturday at Erskine

3.2k   11.30 L Rooney,  C Buchanan   11.45   L MacArthur

4.1k   12.00  A McDerment    12.20  H Anderson,  R Rooney

7.5k   13.40  L Buchanan, F Ferguson, C McSorley, J Balmer, A Lessells

7.5k    14.30  R Couper, A Derrick, J Grant, R Pattinson, G McInally, R Lawton, A Buchanan, K McPhillips

Please be there at least 45mins prior to you race for number collection and warm up

I will pick up all the numbers and be at the club tent.

UPDATE FROM THE AGM

 Some info from last nights AGM.

Richard Lawton has taken over from Julia Pechlof as Club Secretary. Our thanks go to Julia for her service over the last 3 years.

We were unable to get nominations for President or Treasurer so Alison and Russell will continue in the roles but if anyone is interested in these roles going forward please speak to Alison or Russell.

Fees for the coming year are as follows

Intermediate (18 to 21 years old)  £112

Retired    (over National pension age)    £112

Ordinary  (21 or over)       £160

Family  (includes children up to 18)    £236

Payment is due in January and can be paid monthly if need be. 10 monthly payments is the preferred option.

Club Training Thursday 4th December

Thursday is a pre-AGM, pre-race easy run with strides. It's an early start (7pm) for those who can make it.

The route is Club to NEL roundabout, Kingsway to Whirlies, East Mains Rd to railway station and from there to Avondale. The strides are short, uphill strides and jog down recoveries. From our usual Avondale start point, do 6 x 10 seconds uphill accelerations to 5k pace and jog down recovery. Then run easy back to the club.

Alan 

Club Training Monday 1st December

Monday's session is at Langlands Place and is a progression from a session we did a month ago. The session is 6 x 800m at 5k pace followed by 2 x 400m at 5k pace. The recoveries between reps are pack dependent as follows for the 800m reps:  90 seconds rest for packs 1-3, 2 mins rest for 4 to 7; 2:30 for 8 to 10. For the 400m reps, the recoveries are 1 minute. The recoveries are stand/jog around, whichever works best for you (I would recommend jogging around after a brief stand).

Alan

Harriers Xmas Handicap - Sunday 14th December

Just a reminder that this years Christmas handicap will take place on Sunday 14th December and will start at 11am. The junior handicap organised by Andrew and Lorraine will be on beforehand.

The total distance is about 6k and Alan will determine starting order and handicap.

It’s fancy dress. And it’s bring a prize to receive a prize. Round about £5-10. We’ll do the results in the lounge straight afterwards for those who need to get away and then those who want can stay for a coffe/chat afterwards. Any questions about it just ask at training or on here. Here’s last years group photo.