Club Training Monday 2nd November - Brancumhall

Monday's session at Brancumhall is 5 x 1 lap (approx 800m per lap) at 4k XC race effort with a 90 second stand/jog around recovery. This is a race simulation for those doing the National 4k XC at Kirkaldy on Saturday. Try to imagine how you will feel and the level of effort you will make when you don't have the benefit of the 90 second recoveries. Each rep should feel relaxed, comfortable and under control until perhaps the last rep which may start to feel a little bit strained. Try to carry this feeling through into the race; remember how you felt when running around Brancumhall; if you are straining more at the beginning of the 4k race than you feel through the first 3 or so reps, you are going too fast. It is all too easy to get involved in the cavalry charge at the beginning of the National 4k; just put the blinkers on and relax. Best to ease it back and feel strong on the last quarter of the race than to hit the limit during the first quarter (note that Kirkaldy is 2 x 2km laps and is quite a nice, grassy parkland course with only a few, brief soft bits).

Thursday will be a pre-race run with strides.

Alan

NATIONAL XC RELAYS (RESCHEDULED to 12th DECEMBER)

With the event rescheduled a couple of points to note. Start times for all are 1 hour earlier from post below.

If anyone originally down to do it can not make the new date i need to know by 10th Nov

Anyone that wants to run the new date that wasnt entered please add your name by 15th Nov

 This years National XC relays will be held in Cumbernauld as per previous years on 24th Oct

The junior races will be a mix of u/14, u/16, u/18 in that order although they can step up one age group

U/20, seniors and masters will run together in the same teams

Young females @ noon (3 x 2.5k legs), Young males @ 12.40pm  (3 x 2.5k legs)

Ladies @ 13.10 (4 x 4k  legs)(3 x 4k for W40 + W50) and Men @ 14.40 (4 x 4k  legs)

Cost is £24 for a junior team and £9.00 for u/20, senior and masters per head. 

Payment should be made at the same time as adding your name.

If you want to race i need names by Tuesday 6th Oct

Please make sure your SA number is valid on the 6th Oct and race day 24th Oct. The system does not allow entry if not.

Please register your name HERE.  Those registered are listed HERE.

WEST LEAGUE XC ( FOXBAR, PAISLEY )

 The first West League XC this year is on Saturday in Paisley.

This event is part of the clubs Grand Prix

U/12 girls   11.30 1.6k   U/12 boys 11.45  1.6k

U/14 girls    12.00  2.9k   U/14 boys   12.20  2.9k

u/16 girls + boys   12.40   3.6k   U/18 girls + boys  13.05   4.9k

U/20, senior + master Ladies + Men  13.40  6k

There is no pre entry as its just turn up and get a number from Russell and run.

Cost is £3 but you have to be a member of Scottish Athletics.

To help know who im looking for to give out numbers if your coming along please send a whatsapp message to Russell and ill make sure ive a number for you

This event is based on points so the more we have running the better as everyone counts towards giving other teams penalty points so please consider coming along to represent your club

Club Training Thursday 29th October

Thursday's session is a medium easy run with strides, based on the assumption that we will have a very good participation for the first West XC League race of the season where volume of numbers participating for the club has the biggest impact on our team score relative to other clubs.

The route is Greenhills Rd to Greenhills roundabout, down Lickprivick, bear right heading back towards The Murray. For a change, at the Murray Roundabout, exit on to Churchill Avenue and run down to Lidl, around the back of Lidl and back to the club via Avondale. This hilly route should be taken at an easy pace and, just like at Chatelherault, irrespective of how easy you run, the hills will do the work developing your strength. Finish off with 6 x strides up the drive at the Sports Club to get the muscles firing fast.

Alan

Club Training Monday 26th October

Monday's session is at Langlands Place. According to the forecast, conditions should be mild and quite calm but probably wet. The session is 5 x 800m (i.e. 2 x the length of Langlands Place with a U-turn) at 5k pace with a 90 second stand/jog around recovery. The aim is for the split time per rep to be the correct average pace and to be the same on every rep. This is a bit tougher than the 10 x 400m but most of the reps should still be relatively comfortable as the total distance is less than 5k and there are rests. The pace chart for the 800m reps and the split at 400m are listed below:

Alan

NATIONAL XC RELAY ( TEAM SELECTION ) CANCELLED

 TEAMS    EVENT CANCELLED

Young females start at Noon.   Young males start at 12.40

Ladies start at 13.10 and should be in the park for 12.30 at the latest

Men start at 14.40 and should be in the park for 14.00 at the latest

Juniors teams will have been advised by their coaches

Two places available in the Ladies team and three places available for the Mens teams if anyone wants a run.

Ladies A     Leg 1 L Buchanan,  Leg 2  S Caulfield,  Leg 3  A Lessells,  Leg 4  E Carroll

Ladies B     Leg 1  F Ferguson,  Leg 2  P Rycroft,   Leg 3 + 4 free

Mens Sen A  Leg 1  A Buchanan,  Leg 2  R Pattinson,  Leg 3  D Harkins,  Leg 4  S Phimister

Mens Sen B  Leg 1  A Rycroft,  Leg 2 ,3 + 4 free 

Mens M50   Leg 1  G McInally,  Leg 2  R Couper,  Leg 3  K Leinster

Anyone want to fill any of the spots let me know asap as i have to declare the runners in order in advance. The same goes for anyone that can no longer make it.

Russell

Club Training Thursday 22nd October

Thursday's session is another split session with a shorter pre-race run for those doing the National XC Relays and a longer run for those who are not.

The longer run is a steady run i.e. something like half marathon race effort or a little slower. The route is along Strathaven Rd to the Murray Roundabout and then follow the Murray Rd to Westwood Hill and up Lickprivick, turning left at Greenhills Roundabout and back down Greenhills Rd to Strathaven Rd and the club.

The shorter variation starts the same and proceeds along The Murray Rd but crosses over and along Murrayhill to the Queensway and back up to the club. During the run, fit in 6 x approx 50m strides accelerating up to 5k race pace.

Alan