Club Training Thursday 16th July

Thursday's session is a little bit different to our usual longish rep session being based on distance per rep rather than time. The session will be carried out over two laps of the Auldhouse 5k course and therefore involves a variety of hills and flatter sections. The warm-up is the usual warm-up via Sainsburys to the start of the 5k loop. The session is alternating 1km at 10k race effort, 1km float (i.e. take the foot off the gas and run slightly easier but not easy conversational). The mathematicians amongst you will have worked out that over two laps of the 5k course, this will result in 5 x 1km at 10k race effort and 5 x 1km float. It's a tough session but should be less tough than running a 10k race if you pace it correctly.

Alan

Club Training Monday 13th July

Making the most of the light nights and the good weather, Monday's session is a rep session out on the Auldhouse roads again. The session is 8 x 3 mins at 10k race effort with a 3 minute jog recovery (during which regroup such that the fastest ones turn around and jog back to meet everyone during the recovery).

The route is through the glen to the bridge at the Strathaven Rd, up to the Crutherland and across the road to the corner where we regularly start reps. The reps start at that corner and head towards the junction with Leaburn Rd. At Leaburn Rd, turn left and immediately right and climb up to the next junction where you turn right. Carry along this top road to the cross roads and turn right back down towards Leaburn Rd. At Leaburn Rd turn left then immediately right towards Park Farm. Head back to the club via Sainsburys and Strathaven Rd.

For those who were racing today, drop down a pack (or two) and run the session easy throughout (i.e. don't pick up the pace for the reps and don't slow down for the recoveries.

Alan

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