NATIONAL 6+4 STAGE RELAYS

 We have 1 male team entered for the 6 stage relay this Saturday 21st March

Race starts at 11.30 and i will register the team and have the numbers at the start by 11.00

Please arrive by 11.00 unless your on a later leg in which case please let me know your estimated arrival time.

Team and running order is below.

Leg 1  R Lawton,  leg 2  J Grant,  Leg 3  R Couper,  Leg 4  G Connelly,  Leg 5 C Banks,  Leg 6  K Leinster

P.S.   Can someone please take Colin through.

Russell

Club Training Monday 16th March

Monday's session is the Greenhills Rd 5 x 1600m rep session at 10k race pace. For this session, the recoveries are dependent on the pack and the time taken to run a mile with the recovery being approximately half the rep time. To make this work in a pack system, the recoveries imposed are as follows:

Pack A 3:00 minutes

Pack B 3:30 minutes

Pack C 4:00 minutes

Pack D

 4:30 minutesThe session once again starts at the top of Langlands Drive on Greenhills Rd and runs down the left side of the road on the pavement, turning left at Auldhouse roundabout and keeping left at the fingerposts towards the new houses. Jog around where you finished for the recovery. The next rep is the reverse of the first rep. As the reps swap between predominantly downhill and predominantly uphill, focus more on consistent effort rather than nailing 10k pace in both directions. The overall average pace of the reps in the session should be close to your realistic 10k pace though.

Alan

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