Club Training Thursday 12th March

Lost track of the day of the week, sorry for the delay in posting. Today's session is a long threshold fartlek around the 4 hills. As per usual on this session, increase to a threshold effort on all the hills, long and short, and run steady between the hills (steady is just slightly harder than full conversational pace). Decide within your packs when to start and finish each effort and make sure you regroup between efforts without actually stopping.

Alan

Club Training Monday 9th March

Monday's session is a post-race, easy run. Take the chance to have a very controlled aerobic run during which you should be capable of chatting at any time. Most of your non-club runs should be like this. The route is down to the Murray Roundabout and then along the Murray Rd onto Westwood Rd and eventually coming out at Parks showroom. Turn right and right again and back up the Queensway and Strathaven Rd to the club. Thursday's session will be a long threshold session.

Alan

Club Training Thursday 5th March

Thursday's session is a pre-race run with strides. The route is Mull to High Common Rd. Along to St Leonards Rd. Past Brancumhall and up to Calderwood Square. Down to the Whirlies and up the Kingsway back to the club. Fit in 6 x 50m accelerations to 10k pace this time. The strides should be on flat or downhill sections. Focus on running lightly and relaxed and carry that feeling forward into the Uni Road Race on Saturday.

Alan 

Club Training Monday 2nd March

It is always difficult to know how hard to train in the week between two races. However, with the Scally being a relatively short but all out 5k race, only a few days of recovery are required and it is more important to have an easier session on Thursday to conserve strength ahead of what is a hilly 5 mile race at Glasgow Uni's  Garscube sports complex on the coming Saturday. That's a long way of saying Monday's session is not a post-race run!

The session is 5 x 6 minutes at threshold (controlled discomfort) with a 2 minute jog recovery. For a change, the session is running laps at Carron Place in an anti-clockwise direction. This circuit provides a good mixture of slight uphill, flat and gentle downhill which gives good opportunities to work out what threshold effort should feel like; i.e. the effort stays the same but the pace reduces on uphills, increases on the flat and increases a bit more on the downhill. The objective is not to maintain a constant pace but to maintain a constant effort, in the same way that you would in a race. A few minutes in to each rep, the breathing should start to be uncomfortable and if asked, only a few words could be spoken. The effort will be something like 10 mile to half-marathon race effort and definitely not as hard as 5k effort for all those who ran so well at the Scally.

Alan

ALLAN SCALLY ROAD RELAYS

 Updated 15.31

Please be there for 11.30 at the latest

This Saturday were off to Glasgow Green for the Allan Scally road relays.

4 x 5k legs with a start time of Noon. The start is at the football centre end of the park but down by the Clyde. Note for those that have been before that the Start is about 100m downstream from the old Start.

Teams are as follows

Ladies A   1 Emma Carroll, 2Frances Ferguson,  3 Lorraine Buchanan,  4 Lisa Greer

Ladies B   1 Elaine Bell,  2  Louise Higgins   3+4 spare

MV40    1 Colin Banks,     2+3+4 spare  

MV50    1  Stephen Phimister,  2  Robert Gibson,  3  Gerry Connolly,   4 Gordon McInally

Sen M A    1   Andrew Higgins,  2 Scott Hair,  3   Jason Grant  4  Andrew Buchanan

Sen M B    1  James Nugent,  2  George Ferguson  3  Andrew Rycroft  4 Russell Couper

There is a few spare places if anyone else wants entered also if anyone can no longer make it please let me know asap as i need to go on and reregister the teams.

Russell

Club Training Thursday 26th February

Thursday's session is a pre-Scally run and is one of the usual, simple pre-race run routes with strides. The route is down the Queensway to KFC then along West Mains Rd and on to Lidl and back up Churchill Avenue and Strathaven Rd to the club.

From the Queensway fit in 6 x 50m gradual accelerations to 5k pace, hold that pace 10 seconds and then decelerate to an easy, conversational pace. Do these on flat or downhill sections of the run. Decide within your packs when to start each acceleration.

Alan

Renfrewshire Road Races - Greenock

Congratulations to Andrew and Charlotte Buchanan who won silver medals for non affiliated Renfrewshire clubs in the Renfrewshire Clubs Road Race Championships in Greenock on 8th Feb. Andrew was 2nd in the MV40 category in his 5 mile race and Charlotte 2nd in the U13 girls race.