Club Training Monday 14th September

Monday's session is a reintroduction to Langlands Place and some 5k paced reps. It's just a short session to get us started. As Langlands Place is pretty flat, it provides the perfect opportunity to focus on good running form and perfect, even pacing (unless its windy).

The session is 10 x 200m at 5k pace with 200m jog recovery (i.e. half of Langlands Place per rep and the other half jog recovery before turning around and repeating on the way back along Langlands Place. Warm-up and cool down via Strathaven Rd and Sainsburys.

Note that next Monday will be the first of the fortnightly Brancumhall XC sessions if there is enough interest.

Alan

Club Training Thursday 10th September

Thursday's session sees a return to the winter night venues. This week it is Carron Place for a threshold session. The warm-up is via Murray Roundabout and Kelvin Rd, Stroud Rd and Singer Rd to the post box on Carron Place.

Then it is 6 x 1 lap reps at threshold with a 2 minute jog recovery. Continue jogging round the lap on your recovery and your next rep starts and ends wherever you are after 2 minutes of jogging. As we are back on the pavements for the Singer Rd stretch of each rep and that is traditionally poorly lit and rough under foot, be very careful and don't run too close together so you can see where you are putting your feet.

The cool down is up Singer Rd to Greenhills Rd and back to the club via Strathaven Rd.

Alan

Club Training Monday 7th September

Monday's session is the final session on the country roads for this year. It is 6 x 1 minute hill reps at Langlands Hill with a jog down recovery.  The objective is the same as always..... Consistency! Reach the same point on the hill on each rep. Take the usual direct route via Sainsburys to the start and on the way back. Wear something bright to be safe.

On Thursday, we are on a threshold session at Carron Place.

Alan

WEST DISTRICT XC RELAYS

 This years West District XC relays will be held in Kilmarnock at the Athletics arena on 10th 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 @ 11.00am (3 x 2.8k legs), Young males @ 11.45am  (3 x 2.8k legs)

Ladies @ 13.00 (3 x 4k  legs) and Men @ 14.15 (4 x 4k  legs)

Cost is £21 for a junior team and £8.50 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 22nd Sept

Please make sure your SA number is valid on the 22nd Sept and race day 10th Oct. The system does not allow entry if not.

Please register your name HERE. Those registered are listed HERE

Club Training Thursday 3rd September - Auldhouse 5k TT

It's the final Auldhouse TT of the season. This one will be at least partially in the dark, so do please wear bright, reflective clothing and bring a head torch. This final one starts and finishes in Auldhouse rather than at Langlands although it is the same loop as usual. The different start/finish is a test of your pace judgement as the big hill comes just before the finish rather than half way around. Do you save something for that or not?

Please fill in the training registration form as this will form the start list uploaded to the timing app. We have had a brilliant participation in the Auldhouse 5k series this year, so let's finish on a high too.

Alan

Club Training Monday 31st August

As mentioned last week, the session this Monday is another hill rep session on Langlands hill. The session is 8 x 45 seconds with a jog down recovery. This is a slight progression in total training volume compared to the session 10 days or so ago. As usual, the aim is absolute consistency during each rep i.e. constant pace from start to finish of each 45 seconds and consistency between reps i.e. reaching the same point on the hill at the end of each 45 seconds. The warm-up/cool-down is the direct route from/to the club via Strathaven Rd and Sainsburys. Before the session starts, do a few gentle acceleration strides over about 50m along the flat road at the bottom of the hill towards Park Farm.

Thursday's session is the final Auldhouse 5k of the year. This is the dark one which starts and finishes in Auldhouse rather than Langlands but otherwise follows the usual loop in the usual direction. Time to get your head torches and reflective tops looked out.

Alan

Club Training Thursday 27th August

Thursday's session is a longish, easy run which for almost the final time also makes use of the roads around Auldhouse. The route is initially the same as Monday's run, so Strathaven Rd, Sainsburys, Langlands Club House to Auldhouse Cross. However, turn right at Auldhouse Cross, past the new houses and back to Greenhills Rd. Turn left and head up Greenhills Rd (on the right hand side of the road) to Greenhills roundabout. Turn right and down Lickprivick and back to the club via Murray Rd. This should be an easy, conversational run. As light will be fading by the end, be particularly careful about where you are putting your feet on the wonderful pavements of EK. No fallers please!

Next week we will be on hill reps on Monday and the final Auldhouse TT on Thursday.

Alan