Club Training Monday 26th October

Monday's session is at Langlands Place. According to the forecast, conditions should be mild and quite calm but probably wet. The session is 5 x 800m (i.e. 2 x the length of Langlands Place with a U-turn) at 5k pace with a 90 second stand/jog around recovery. The aim is for the split time per rep to be the correct average pace and to be the same on every rep. This is a bit tougher than the 10 x 400m but most of the reps should still be relatively comfortable as the total distance is less than 5k and there are rests. The pace chart for the 800m reps and the split at 400m are listed below:

Alan

NATIONAL XC RELAY ( TEAM SELECTION ) CANCELLED

 TEAMS    EVENT CANCELLED

Young females start at Noon.   Young males start at 12.40

Ladies start at 13.10 and should be in the park for 12.30 at the latest

Men start at 14.40 and should be in the park for 14.00 at the latest

Juniors teams will have been advised by their coaches

Two places available in the Ladies team and three places available for the Mens teams if anyone wants a run.

Ladies A     Leg 1 L Buchanan,  Leg 2  S Caulfield,  Leg 3  A Lessells,  Leg 4  E Carroll

Ladies B     Leg 1  F Ferguson,  Leg 2  P Rycroft,   Leg 3 + 4 free

Mens Sen A  Leg 1  A Buchanan,  Leg 2  R Pattinson,  Leg 3  D Harkins,  Leg 4  S Phimister

Mens Sen B  Leg 1  A Rycroft,  Leg 2 ,3 + 4 free 

Mens M50   Leg 1  G McInally,  Leg 2  R Couper,  Leg 3  K Leinster

Anyone want to fill any of the spots let me know asap as i have to declare the runners in order in advance. The same goes for anyone that can no longer make it.

Russell

Club Training Thursday 22nd October

Thursday's session is another split session with a shorter pre-race run for those doing the National XC Relays and a longer run for those who are not.

The longer run is a steady run i.e. something like half marathon race effort or a little slower. The route is along Strathaven Rd to the Murray Roundabout and then follow the Murray Rd to Westwood Hill and up Lickprivick, turning left at Greenhills Roundabout and back down Greenhills Rd to Strathaven Rd and the club.

The shorter variation starts the same and proceeds along The Murray Rd but crosses over and along Murrayhill to the Queensway and back up to the club. During the run, fit in 6 x approx 50m strides accelerating up to 5k race pace.

Alan

Club Training Monday 19th October - Brancumhall

Monday's Brancumhall session consists of reps at two different effort levels; threshold to introduce some fatigue followed by shorter efforts at 5k pace followed by another threshold effort.

Start the session with 1 x 10 minutes at threshold (i.e. after a few minutes into the rep you would be able to say only 2 or 3 words comfortably), then have a 3 minutes jog and then do 4 x 1 minute at 5k effort with 1 minute jog recovery and then after that last minute of recovery do a 5 minute threshold effort (no faster than the initial 10-minute effort). What this does is introduce a bit of (controlled) fatigue in the initial rep, builds up some lactate in the shorter, faster reps and then finally trains the body to deal with that during the final 5 minute effort. The session should not leave you on your knees; that is not the point of training. As always the intention is to get the most out of just doing enough.

We had a great turn out from the Harriers at the Glasgow University Des Gimour 5 mile road race on Saturday. The Grand Prix and Club Championships are updated showing some changes at the top of both competitions. Links to the results are on the left of the blog.

Alan

Club Annual AGM

This years AGM will be held on Thursday 12th November at 8.00pm in East Kilbride Sports Club

For those that can attend training will be at 7pm that evening for a shorter run to allow you to get changed before the meeting.

Any motions should be made in writing to the Secretary (Richard Lawton - calderglenharriers@outlook.com ) by 29th October.

Anyone wishing to be part of the comittee (Executive or General) should let it be known and in the case of the Executive will require a nomination. As previously noted we are looking for someone to take over the President position. Anyone interested in being part of the comittee going forward please speak with any of the present comittee if you need information about whats involved. This will be for executive and non executive positions.

Please try to attend, this is your club and its important that you attend.

On behalf of your Comittee

Club Training Thursday 15th October

 With a dozen Harriers entered for the Glasgow University Road Race on Saturday, Thursday's run is another split session with those doing the race doing a shorter run with strides and those not doing the race doing a longer run.

The longer run is the 4 hills done as an uphill fartlek which means picking up the pace to about threshold or 10-mile race effort on each of the longer uphills (of which there are more than 4!). Decide within your packs when to put the effort in. Between the efforts, run easy in your pack.

For those racing on Saturday, do the first hill only (Market Hill) and then run down East Mains Rd and turn left back along West Mains Rd to Lidl and up Churchill Avenue. Run easy. When you get back to the club, do 6 x strides up the main drive, starting at the K-Park/EKSC car park entrance and finishing at the end of the cricket pitch. Accelerate to about 90% effort but running fast, not sprinting. Jog slowly back down after each one.

Alan

Club Training Monday 12th October

On Monday we continue our "track" sessions at Langlands Place and build slightly on the volume. The session is 10 x 400m at 5k pace with a 1 minute stand/jog around recovery. As usual, aim for even pacing on every rep, with the target being to stay within 1 second of your time on every rep. As the total volume is still 1km short of the race distance the pace of which you are running at, this session should not take you to the limit; it should become more uncomfortable towards the end of the session but you should have enough in the tank to do another 3 or 4 reps at that pace. So keep it under control from the beginning. The 5k pace table is below as a reminder.

Alan