Club Training Thursday 17th September

As we enter the winter season of building endurance and strength, it is never too early for a Harriers' traditional route, the 4 hills. So that is what it is tonight. This is between 9 and 10 miles but feels tougher due to the (at least) 4 hills. Start off easy until reaching East Mains Rd (immediately after Market Hill) and then for every subsequent hill pick up the effort on the uphill part to a steady effort, easing back at the top of the hill. There are more than 4 hills on the route ranging from short, sharp hills (Dunedin) to longer drags (Lickprivick). Keep the effort the same irrespective of the length of the hill. This means not going too hard on the shorter hills. There are obvious cut-off's for those who are not ready for approximately 10 miles, specifically when reaching the Queensway, taking the direct route back to the club from there cuts off a few miles and hills.

Alan

Club Training Monday 14th September

Monday's session is a reintroduction to Langlands Place and some 5k paced reps. It's just a short session to get us started. As Langlands Place is pretty flat, it provides the perfect opportunity to focus on good running form and perfect, even pacing (unless its windy).

The session is 10 x 200m at 5k pace with 200m jog recovery (i.e. half of Langlands Place per rep and the other half jog recovery before turning around and repeating on the way back along Langlands Place. Warm-up and cool down via Strathaven Rd and Sainsburys.

Note that next Monday will be the first of the fortnightly Brancumhall XC sessions if there is enough interest.

Alan

Club Training Thursday 10th September

Thursday's session sees a return to the winter night venues. This week it is Carron Place for a threshold session. The warm-up is via Murray Roundabout and Kelvin Rd, Stroud Rd and Singer Rd to the post box on Carron Place.

Then it is 6 x 1 lap reps at threshold with a 2 minute jog recovery. Continue jogging round the lap on your recovery and your next rep starts and ends wherever you are after 2 minutes of jogging. As we are back on the pavements for the Singer Rd stretch of each rep and that is traditionally poorly lit and rough under foot, be very careful and don't run too close together so you can see where you are putting your feet.

The cool down is up Singer Rd to Greenhills Rd and back to the club via Strathaven Rd.

Alan

Club Training Monday 7th September

Monday's session is the final session on the country roads for this year. It is 6 x 1 minute hill reps at Langlands Hill with a jog down recovery.  The objective is the same as always..... Consistency! Reach the same point on the hill on each rep. Take the usual direct route via Sainsburys to the start and on the way back. Wear something bright to be safe.

On Thursday, we are on a threshold session at Carron Place.

Alan

WEST DISTRICT XC RELAYS

 This years West District XC relays will be held in Kilmarnock at the Athletics arena on 10th 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 @ 11.00am (3 x 2.8k legs), Young males @ 11.45am  (3 x 2.8k legs)

Ladies @ 13.00 (3 x 4k  legs) and Men @ 14.15 (4 x 4k  legs)

Cost is £21 for a junior team and £8.50 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 22nd Sept

Please make sure your SA number is valid on the 22nd Sept and race day 10th Oct. The system does not allow entry if not.

Please register your name HERE. Those registered are listed HERE

Club Training Thursday 3rd September - Auldhouse 5k TT

It's the final Auldhouse TT of the season. This one will be at least partially in the dark, so do please wear bright, reflective clothing and bring a head torch. This final one starts and finishes in Auldhouse rather than at Langlands although it is the same loop as usual. The different start/finish is a test of your pace judgement as the big hill comes just before the finish rather than half way around. Do you save something for that or not?

Please fill in the training registration form as this will form the start list uploaded to the timing app. We have had a brilliant participation in the Auldhouse 5k series this year, so let's finish on a high too.

Alan

Club Training Monday 31st August

As mentioned last week, the session this Monday is another hill rep session on Langlands hill. The session is 8 x 45 seconds with a jog down recovery. This is a slight progression in total training volume compared to the session 10 days or so ago. As usual, the aim is absolute consistency during each rep i.e. constant pace from start to finish of each 45 seconds and consistency between reps i.e. reaching the same point on the hill at the end of each 45 seconds. The warm-up/cool-down is the direct route from/to the club via Strathaven Rd and Sainsburys. Before the session starts, do a few gentle acceleration strides over about 50m along the flat road at the bottom of the hill towards Park Farm.

Thursday's session is the final Auldhouse 5k of the year. This is the dark one which starts and finishes in Auldhouse rather than Langlands but otherwise follows the usual loop in the usual direction. Time to get your head torches and reflective tops looked out.

Alan