Club Training Thursday 9th July

Thursday's session is a medium/long run in the country with a mid-run pick up to threshold effprt for a few minutes.

The route is Greenhills Rd to the fingerposts, then follow Shields Rd as far as the second turn on the right (just before the long straight which passes the kennels....). After turning right, turn first left and then just follow this road for a long way, climbing for much of it. The effort starts at the top of this climb where there is a 90 degree left turn (at Harelaw Farm) onto the road that leads back to Auldhouse Cross. Start the effort at that corner at Harelaw Farm and finish it at Auldhouse Cross. This is a distance of about 2km to sustain at threshold effort.

From Auldhouse Cross, carry straight through to Langlands and back to the club. Enjoy the run in the sun and make sure you are well hydrated before (and after) the run.

Alan

Club Training Monday 6th July - Chatelherault

Monday's Chatelherault session starts with an easy first half lap as far as the top of the log jam. From there, it is a lomg, sustained threshold effort until you reach the tarmac at the bollards at Chatelherault House. Remember that threshold should be 2 or 3 word effort and very controlled. Don't let the effort run away. This is definitely not 10k race effort!

On the training registration form, select "Training Venue" if going direct to Chatelherault for 19:30 or select "EKSC" if leaving from the sports club at 19:00.

Alan

Club Training Thursday 2nd July - Auldhouse 5k TT

It's not very July weather but in any case, it is the first Thursday of the month so time for another time trial. As always, this session is whatever you want it to be; a pace judgement test, a threshold effort; an easy first half and a blast through the second half or a new course best time. The course is such that it will never give a very fast 5k time, so that pressure is off. However, it does provide an excellent test of pace judgement and strength as the numerous ups and downs mean that this is not a constant pace effort.

Please register on the club training registration form as I will use this list as the start list and as input to timing app.

Alan

Club Training Monday 29th June

Now updated with the route.

Monday's session is a repeat of the step-down session from two weeks ago but using a different route, the intention being to make you always think about the effort required in relation to the terrain.

The session is 2 x 3minutes, 2 x 2 minutes, 2 x 1 minute and 2 x 30 seconds with recoveries equal to the duration of the preceding effort. The pace/effort starts off at 10k race pace, then 5k, then 3k then a little bit faster again. Don't start off too fast!

The route is a warm-up along Greenhills Rd to the fingerposts where the first rep starts. Head along Shields Rd on the reps past the Kennels. Take a left at the junction an head up to Auldhouse Cross, straight through  towards Langlands. Back to the club via Sainsburys.

Alan

Club Training Thursday 25th June

Thursday's run is the Trail Race Recce. This can be a big help to Jim as, although many have run over the courses in ones or twos, when there is a big group running together, different potential issues can be highlighted e.g. low hanging branches that people running at the back of a group do not see. So do please turn up if you can and report any issues to Jim.

I suggest that packs A and B do the 10km course and packs C+ do the 5k and 3k courses or as instructed by Jim.

Alan

Trail Race Volunteer Instructions

Good morning everyone.  Please make sure you look at your role on the spreadsheet and the time we need you there.

I will be in the park from 10am on Friday. There is loads to do to prepare the courses etc. Past experience tells us that the more folk that are ableto help out the better things go on the day.

So if you are able to help even for a couple of hours that would be appreciated. 

Remember when you arrive for your role, please check in with Jim Holmes and let him know you have arrived and he will give you a marshall bib etc.

In previous years the club have provided assistance with catering however they are unable to help this year.

Margaret Mary and Joseph (of Bistro six fame) will have access to the club kitchen and will make up sandwiches etc on the day.

The club will cover the cost of this.

If you are able I would ask that members each bring a cake or biscuits or home baking in order to help this effort. 

Thanks,

Jim

Club Training Monday 22nd June - Chatelherault

This week's Chatelherault session is a more structured threshold rep session comprising 8 x 3 minutes with a 1 minute jog recovery. The first rep starts after crossing the first stone bridge and joining the narrow path. Keep the effort at the lower end of threshold and keep the effort even throughout.

If going direct to Chatelherault for the 19:30 start, select "Training Venue" on the registration form and if leaving from the Sports Club at 19:00, select "EKSC". Come well hydrated and see you there.

Alan