Club Training Thursday 16th January

On Thursday the 10k race pace sessions continue at Langlands Place. This weeks session extends the rep distance to 800m. The session is 4 x 800m at 10k pace with 1 minute stand/jog recovery + 5 x 400m at 10k pace with 1 minute stand/jog recovery. This is where you start to find out if the "10k pace" you have been running at in previous weeks over 400m is in fact the correct, sustainable pace. As always, consistency is the name of the game. Be careful doing the U-turn at the half way point in the 800's; take as wide a turn as possible rather than stopping, turning around and starting again. After many weeks of 400's at this pace, the pace should start to feel natural and automatic.

Alan

MASTERS XC CHAMPIONSHIP

 This years Masters XC championship will be held on Saturday 8th Feb.

Venue is Camperdown Park in Dundee.

Start time is 13.00 for Ladies and M65+,      13.45 for Men M40 - M64

6k for Ladies W40+ with M65 and 8k for M40+

Cost is £9.50 and i need names by 21st January

If you wish entered leave your name HERE.  Those already registered are listed HERE.

Club Training Monday 13th January

Monday's session combines strength and threshold again and is a return to Lickprivick for long hill reps. The session is 4 x 3 minutes up Lickprivick at threshold effort with a jog down recovery followed by 3 x 2 minutes up Lickprivick at threshold with a jog down (this is one rep more than we have done previously). The thaw should be well underway and any ice should be gone.

Remember that this session is not flat out; it is a threshold effort which is controlled discomfort. We describe it as something like 2 or 3 word effort, meaning that once underway you could say no more than 2 or 3 words.

Alan

SVHC ROAD RELAYS (STRATHCLYDE PARK)

 This 2025 edition of this masters age group event takes place on Sunday 26th January starting at 11am. The event is open to those aged 35+ on the day of the race. Russell will make the club entry and gather entry fees. To be included in the club entry, please leave your name HERE. Those entered so far are listed HERE. The course is an out and back similar to the parkrun but with a bit extra at the start and finish.

Flat, fast running at Strathclyde Park.

Start 11am

Cost is £7.50 each

I need names by Tuesday 21st Jan

 

Good Luck Charlotte

 Good luck to Charlotte who is representing the West of Scotland at tomorrow’s Inter district cross country championships at Alexandra Park in Dennistoun. If anyone wants to go along and support her, the U13 girl race is at 11am. Further details of the event can be found here:

International Meet (EMIRATES ARENA)

 We have secured tickets for the International meet in the Emirates Arena on Sunday 2nd February 6pm to 9pm.

These tickets are for BLOCK K and will be drawn at random next Thursday night after training.

If your lucky enough to win a ticket you have to go or return the ticket to the club for someone else to be drawn by the President. (ie you cant sell it on or give it away or leave it unused)

The juniors also have tickets that will be drawn in pairs as an adult needs to accompany the child. They will do this draw seperately

GOOD LUCK IN THE DRAW

Club Training Thursday 9th January

It's another 10k and 5k pace session at Langlands Place (snow and ice allowing). The session is 14 x 400m at 10k pace with 1 minute stand/jog in circles recovery followed by 2 x 200m at 5k pace or slightly faster with 200m jog recovery. As always, try to be as consistent as possible with each 400m, aiming for no more than 1 second variation.

If the roads are too icy and the golf course is runnable, do the reps behind Carrigans again on a time basis ie 14 x 90s, 1 minute recovery + 2 x 40s, 2 min recovery. 

Alan