Club Training Monday 9th November

This is a pre-Brampton taper week which means cutting back on total mileage but still keeping the legs used to moving fast on tarmac. It's about reminding those muscle fibres how to bounce off tarmac as that will be the surface for the 10-miles between Brampton and Carlisle.

The session is at Langlands Place and is 16 x 200m with a 200m jog to the end of the street for recovery. The pace should be 10k pace. This is only slightly faster than the average 10-mile pace and indeed at Brampton many of us run the first 10k at close to or better than our season's best for 10k as that first 10k is overall downhill (although there is a climb in that first few km and of course another climb in the last few km of the race). So 10km pace is a good pace to dial-in before Brampton. Do not sprint any of the 200's and try to be absolutely consistent. If you are struggling after 5 or 6 reps, then you are probably going too fast or are tired, so drop the pace a little for the rest of the session. The idea is for this session to feel easy compared to what we have been doing and to take some confidence from it. So give yourself a chance of a positive outcome and don't hammer yourself into the ground; run light and relaxed.

Remember that Thursday's run will be a short pre-race/pre-AGM run.

Alan

WEST DISTRICT XC (STRATHAVEN)

 This years West District XC will be held in Kirkland Park Strathaven on 5th December

Race times U/14 girls 11.30,  U/14 boys  11.45,   U/16 girls 12.00,  U/16 boys  12.20

U/18 Men  12.40,  U/18 Women  12.45,  U/20 Men  13.10,   U/20 Women   13.15

Sen, Mast Women   13.40      Sen, Mast Men   14.30

Distances from 3.2k up to 7.5k for Seniors/Masters

Please make sure your SA number is up to date at the time of entry right through to the date of the event.

U/14, U/16 and U/18 is £9.00,       U/20, Senior and Masters are £10.50

I need names by Tuesday 17th November

If you wish entered please leave your name HERE. Those registered are listed HERE.

NATIONAL SHORT COURSE XC (FINAL DETAILS

 Tomorrows Race in Kirkcaldy has the following start times and this is who is registered to run.

12.00   C Buchanan

13.50   L Buchanan, F Ferguson, A Lessells and C McSorley

14.20   R Couper, I MacLean, R Pattinson, G McInally, G Connelly, A Buchanan, J Mearns, C Thomson, S Phimister.

I will pick up the numbers but would ask that you arrive in plenty time for distribution.

If anyone is no longer going please let me know asap so im not picking up your number

Russell

BRAMPTON TO CARLISLE 10 MILE ROAD RACE

The Harriers have gone to this event annually since 1986 and some have been to almost every event. We have booked a bus so for those that are new to the club. The bus will leave the Sports club at 7am on Sunday 15th Nov and travel to Brampton. This will get us there in plenty time for warm ups, team photo etc before the race starts at 10.00am. At the finish depending how long we take to run we will have a few hours in Carlisle and time to have a refreshment or two and a good chat about how our runs went. We will then leave for Moffat for a meal and the presentations of our Brampton trophies to our first Lady and Gent and the all important reveal of the sweep winner (please bring £1 cash for the sweep). Back on the bus and back in East Kilbride for about 7pm. Note the earlier times from previous years as the race starts at 10am now.

£20 will secure your place on the bus and should be paid asap. If you opt to pay this direct to the club bank acc then drop Russell a message to say its done and your place is then secure. At this point i dont know what the meal cost will be but probably about £20 and this will be collected on the day. If your coming on the bus please leave your name HERE. If youve added your name it will appear HERE.

Guests can come on the bus too so if you know anyone that wants to run then let them know the details.

As this is a long day you probably should bring something to eat on the bus for before the run and after to see you through to our dinner in Moffat

Entries are now only an online option so everyone will have to take care of their own entry. Details are on the sportsoft website and you will have to sign in for a login with sport soft and this link should take you to it Sportsoft Online Entries 

Club Training Thursday 5th November

Thursday's session is a pre-race run ending with strides at the club. The route is from the club turning right past Colonsay field and then right again, down the lane past Colonsay field and up on to High Common Rd. Continue down to St Leonards Rd then turn right onto Tewkesbury. Follow that all the way round past the high flats until you come out on Maxwellton Rd and up to Calderwood Square. Run down to the Whirlies. Turn left and back up the Kingsway to the club. Do 6 x 50m strides up the Sports Club drive, jogging back down after each one.

Alan

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.