Club Training Thursday 5th February

Thursday's session is at Langlands Place and is a progression of our 400m session. The progression is a reduction in the recovery between reps. So the session is 12 x 400m with a 50 second stand/jog around recovery. The pace is 5k pace. This does not seem like much of a reduction but after a few reps you will notice the lack of recovery. As always, aim for consistency of reps, with no more than a 1 second difference in time for each rep. If you find that you cannot maintain the pace you managed previously with the 1 minute recoveries, chances are you were going slightly too fast previously. Now is the time to make a slight adjustment to see where you are at in terms of 5k target pace.

Alan

Club Training Monday 2nd February - Brancumhall

Brancumhall session is intended to be a little lighter given the XC race on Saturday. The session is 4 x 2 laps at threshold with a 2 minute jog recovery. As threshold is not a specific pace but is a range of efforts, those who are a little fatigued from the race should run at the lower end of threshold effort which is just at the point where talking more than 3 or 4 words whilst running becomes difficult. Those who have not been racing can push a little harder into threshold where even a couple of words would be difficult.

Alan

SCOTTISH ATHLETICS MASTERS XC CHAMPIONSHIPS

 This Saturday were off to Tollcross Park for the Masters xc Championships.

Ladies and M65+ start at 13.00 and M40 to M60 start at 13.45

Please be there at least 30mins prior to your start time and i will have your numbers

Those running 6k are F Ferguson, A Lessells and K Leinster

Those running 8k are R Couper, A Buchanan, A Derrick, I MacLean, K McPhillips, R Pattinson, C Thomson.

Anyone that cant make it if you let me know asap so im not collecting numbers.

Russell

Club Training Thursday 29th January

Thursday's session is at Langlands Place (for those racing at the weekend, just do the session as as steady run without picking up the pace to rep pace, except for the 200m reps, which you should do).

The session is all at 5k pace and consists of 2 x 800m (1 minute jog/stand recoveries), 6 x 400m (1 minute jog/stand recoveries) and 4 x 200m (200m jog recoveries). 

Alan

Club Training Monday 26th January

With a good representation from the club at the SVHC road relays on Sunday in tough conditions, Monday's run is a recovery run. Still, its quite a hilly run to keep the focus on strength through the winter, although the pace should be easy. The route is down to the Murray Roundabout and then along the Murray and eventually turning left to the bottom of Lickprivick. Up Lickprivick to Greenhills Roundabout and then take the left turn down Greenhills Rd (following the footpaths by the flats parallel to Greenhills Rd until it joins the pavement beside the road. Keep going all the way to Strathaven Rd and back to the club. Take it very conversational, very low heart rate.

Alan

SVHC ROAD RELAY TEAMS

 The provisional teams for Sundays race are as follows Updated 23/01/26  23.02

Ladies A,  Leg 1   C Boyd,   Leg 2   F Ferguson,   Leg 3  A Lessells

Ladies B   Leg 1   N Dow,    Leg 2   L Greer,     Leg 3    K Mallin

Mens A     Leg 1  I MacLean,  Leg 2   J Grant,   Leg 3   A Higgins.   Leg 4   C Thomson.

Mens B    Leg 1  A Buchanan,  Leg 2  R Gibson,  Leg 3  K Leinster,   Leg 4  R Pattinson.

M50         Leg 1   M Howell,   Leg 2  R Couper,  Leg 3  G McInally,    Leg 4   Free.

I will register the teams and distribute the numbers.

1st leg starts at 11.00am so please try and be there for 10.15 for number distribution and warm ups.

Club Training Thursday 22nd January

Thursday's session is a threshold Thursday consisting of 1 x 12 minute effort, 4 minutes jog and then 8 minute effort. This is enough ahead of SVHC relay. The warm up is up Strathaven Rd to NEL roundabout, down to the Murray Roundabout and then onto the Queensway at the Town centre. The first rep starts here all the way down to KFC, turn right onto West Mains Rd, past the train station and on to Lidl. Turn right up Churchill Avenue and Strathaven Rd.

Be extremely careful on all road crossings. Do not charge across. Sacrafice the rep effort until the road is clear rather than taking any risks.

Alan