Club Training Thursday 27th March

The return of threshold Thursday. This session is a repeat of the session from two weeks ago which is 5 x 6 minutes at threshold effort with a 2 minute jog recovery between reps. As before, use the Sainsburys Loop in a clockwise direction. Check back on your Garmin to see how consistent (or not) you were the last time we did this session. Did you start the first effort too fast and slow down as the reps progressed, or did you start too slow on the first rep. When done correctly, your heart rate should build up to a level and stay there from about the second minute to the end of each rep and each rep should achieve this same heart rate.

For those doing Tom Scott on Sunday, this session is far enough away that it should not impact your race performance. In fact, it would be a good idea to try to maintain the effort you plan to achieve throughout the 10 mile race. Unless you are running the 10 mile in 60 minutes, then your 5 x 6 minutes should be at the slower end of threshold.

Alan

Strathclyde parkrun Takeover Volunteer Roles

Calderglen Harriers are going to do a parkrun takeover at Strathclyde parkrun on Saturday 24 May.  This will be the third year of us doing this. For those that are new to the club this involves members of Calderglen Harriers filling all the roles at parkrun that Saturday. Parkrun will provide us with a run director.  You may be familiar with some of the roles but if you are not sure then ask about as there are many of us at the Harriers who are familiar with parkrun and we can explain what the role is all about.  A list of the roles we need covered are below. Please select all the roles you would like to do using this form and one will be allocated to you. parkrun also need your parkrun membership number (the number below your barcode), so please have that ready to enter on the form.

The roles to be covered are:

• Timekeeper- 2 
• Barcode scanning - at least 4 (but can add more on)
• Marshalls - 3/4
• Finish Tokens -1 + Finish Token Support - 1
• Funnel Manager - at least 5 (but can add more on)
• Number checker - 1
• Pre-event set-up - 1/2 (will be needed from about 7.30/8.00 but could go home once they have helped with the set-up). The race director will help the volunteer with this.
• First Timers Welcome - 1
• Tail Walker - 1
• Photographer - 1
• VI Guide - 1 (although dependent on whether they are required for this role on the day) 

Thanks

Julie B

Club Training Monday 24th March

Monday's session is another basic speed endurance session at 5k pace, the eventual outcome being that the slower paces required for longer races (10k, 10 mile, half and full marathon and beyond) will seem easier. Remember that training is not practicing racing (except for some specific race pace sessions intended to allow race pace to be achieved automatically based only on feel); training is intended to adapt the different physiological systems that are used in races and specifically, training is not racing so should not result in the same levels of deep fatigue that result from a race. Hence training is broken down into intervals with recoveries.

Monday's session is at Langlands Place again and is 12 x 400m at 5k pace with a 1 minute jog around/stand recovery. It is simple training, but it works!

Thursday is another threshold session.

Alan

West Highland Way Relay 2025 - accepting participants!

As announced last month, the Harriers' West Highland Way Relay weekend is from Saturday 17th May (early morning start) through to Sunday 18th May (afternoon return) and will cost £108 per person, dinner, bed & breakfast. The minibus cost will be covered by the club. We stay the Saturday night at the Ben Nevis Hotel in Fort William.

For those new to the club we hire a 17 seater minibus and leave East Kilbride about 3:30am (pick-up time will be confirmed nearer the time) on the Saturday morning and drive to Milngavie where Alan will allocate a section of the Way to be run by each person (although you can, if you wish, run with others on their legs). All but one of the legs are reasonably short and in any case we give the longer legs to the fastest runners such that we stand a chance of arriving in time for dinner. The plan is to arrive in Fort William early evening for a swim if there is time and dinner with some refreshments. Depending on the weather we may do an outdoor activity on the Sunday before arriving back in East Kilbride around 6pm. As places are limited it will be a first come first served basis upon giving Frances a deposit of £40 from Thursday 27th March at the Sports Club when entries will officially open. As Frances has to pay the hotel in full two weeks before the event, the balance of the payment is due by 31st April.

Alan

6+4 STAGE RELAYS TEAMS

 This Saturday were off to Livingstone for the National 6+4 stage relays.

Race starts at 11.30 so if everyone could be there by 11.00 am at the latest to allow the early legs a warm up. I will be there before this and collect the numbers.

Parking is at Livingstone FC   Almondvale stadium and the start is at the Acadamy on the other side of the river.

A Team   Leg 1 I MacLean     short,     Leg 2  S Hair   Long,    Leg 3  R Couper     short,    Leg 4   C Ferguson   Long,      Leg 5  V Sahasrabudde   short,    Leg 6    R Gibson     Long.

 

Club Training Thursday 20th March

Thursday's session is a pre-race run in advance of the National Road Relays at Livingston. The session is at Langlands Place and is 12 x 200m at 5k pace with a 200m jog recovery after each rep. i.e. run half of Langlands Place at 5k pace and then slow down to a jog to the end of Langlands Place before turning around to start the next rep. No sprinting just fast running!

Alan

Club Training Monday 17th March

Monday's session is another threshold session (unless you were racing over the weekend, in which case it is an easy run on the same route as the efforts). The session is 4 x 8 minutes at threshold with a two and a half minute jog recovery. For a slight change of scenery, do this session around Carron Place. The warm-up is up the Strathaven Rd onto Greenhills Rd and then first right into the Kelvin and on to Carron Place, starting the first rep at the usual location near the post box and running the reps around Carron Place in an anti-clockwise direction. With these slightly longer threshold reps, it is particularly important to start off at the correct level of effort and not to go too fast. The idea is to finish each rep feeling like you could have kept going at that effort level for much, much longer (theoretically up to one hour). Therefore, you should not be bent over double and straining at the end of each rep. This should be controlled discomfort.

Thursday's session is shorter, pre-race reps at Langlands Place.

Alan