Club Training Monday 9th February

Monday's session is a longer session at 10k race pace. The session is 4 x 1600m with a recovery of approximately half the repetition time (which means that each pack will have a different recovery time). The recoveries are as follows:

Pack A 3:00 minutes

Pack B 3:30 minutes

Pack C 4:00 minutes

Pack D 4:30 minutes

The route starts at the roundabout on Greenhills Rd at the top of Langlands Drive (which is the road that leads down to Langlands Place). Run on the pavement on the left hand side of Greenhills Rd heading towards the Auldhouse roundabout. Turn left at the Auldhouse roundabout and keep left at the fingerposts. The 1600m should finish close to the new houses. Stop there and jog around during your recovery. The next rep is the reverse. Clearly, the even reps will be tougher than the odd reps due to climbing back up to Langlands Drive. Control your effort to be the same rather than trying to keep the same pace on the downhill and uphill reps.

Alan

THE ALLAN SCALLY ROAD RELAYS

The Allan Scally road relays will take place on Saturday 28th February in Glasgow Green.

Start time is Noon with teams of 4 running 5k each.

Cost is £11 per head and should be paid in advance.

Teams and running order will be posted on the Blog on the Friday 27th.

I need names by Tuesday 24th Feb.

This is a great team event run on a fast flat course so if your looking for a fast 5k with great company this is the one for you.

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

Harriers Party Night - Saturday 14th February

Calderglen Harriers are hosting a disco/party night to hopefully raise some club funds on Saturday 14th February. Family/Friends welcome. U16s to be accompanied by adult. Tickets are £8 and can be paid in cash or transferred to the club bank account. Names should be left here:  

Responses can be viewed here

Also if club members are able to contribute something to the raffle it would be much appreciated.

PS Dont worry - Frances has booked the DJ and not Eddie 😜

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