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
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.
Thursday's session is intended to put some power through the legs again following the long sustained effort at Brampton and the heavy slog at Brancumhall on Monday. The session is 10 x Avondale reps from the usual starting point on the broad pavement and finishing at the last junction on the right at the top of Avondale. Only the fastest pack should go to this junction and then immediately turn around and jog back down. As the other packs reach those faster runners, they also stop and jog back down. The efforts should be at 5k effort (not 5k pace!). The aim is to maintain good form to the end of each rep and not to fade as the top approaches.
Alan
Monday's session is a threshold session at Brancumhall. As threshold is a level of effort rather than a specific race pace, cross-country sessions are very good type for doing threshold, particularly when the weather is bad and sessions based on hitting a target pace are impossible without over-exerting. The session is 3 x 2 laps (approximately 1 mile) at threshold with a 2 minute jog recovery. Get into a slightly uncomfortable level of effort during each rep but do not finish bent over double and exhausted. Stay in control.
Alan
Calderglen Harriers has been allocated 1 club place in the 2026 London Marathon. For all those that were unsuccessful in the ballot if you still wish to enter it we will do a draw from those that still want entered at the AGM on the 4th December. If you want in the draw let Russell know by the 3rd of December so we can prepare the draw,
Thursday's run is another recovery run. It generally takes about a day of recovery per 1 to 2 miles of race distance (depending on the individuals powers of recovery, volume of beetroot juice consumed, etc), so we are definitely still in the recovery zone from Brampton.
The route is Greenhills Rd all the way to the Greenhills Roundabout, down Lickprivick, crossing over to the left side of the road and turning left along Westwood Rd all the way to Arnold Clark. Then turn right onto the Queensway and all the way back up to the club.
Alan
