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Wednesday 29 January 2014

Monday Morning Yoga?

Mark Russell has started another yoga class on Monday mornings at 7am. Plenty of spaces available. Mark adds…

Would you mind letting some of the guys know that there is a session on a Monday morning at Hamilton where the old shop used to be?  It's at 7am so pretty early but is geared at recovery after hard training (or drinking) weekends.
Alan

Sunday 26 January 2014

Devil's Burdens 2 - When Kenny (and Billy) Came Marching Home!

Relieved!
One year on and Calderglen Harriers returned to Falkland to complete some unfinished business. Our main challenge was to get two teams to the finish of the Devil's Burden's Hill Relay, a course covering 31km over the Lomonds of Fife, starting and finishing in the village of Falkland. Each team comprised 6 runners split into 2 solo legs and 2 paired legs for the 2 "navigational" stages.  This is a popular event with over 100 teams competing this year. To ease the parking congestion at the changeovers the race is split into two groups starting one hour apart. We had teams in both start groups; the team with form, having finished the event the year before was in the early start (9:30) and with a few personnel changes from last year was hoping to prove once again that you don't need the club's fastest runners in your team to be first.

It almost goes without saying that being January in Scotland, the weather was atrocious when Karen Allen lined up for the first leg. This is essentially a trail race from the grounds of Falkland House, climbing onto a higher level forest road before dropping down through a muddy potato field to the changeover in Strathmiglo. We had not covered this stage in the recce the weekend before and this was Karen's first sight of the leg. An initial rush of blood saw her heading off with the leaders before she decided that it would be more sensible to hang back a bit with the pack to ensure she did not become separated and go off course. Karen was delighted with her run, finishing in 35:09 and is already talking about working on her strength (presumably to take an even tougher leg next year!).  The strong, well established pairing of Frances Maxwell and Geo Ferguson were on stage 2, a pure, navigational hill race over the peaks of West Lomond, Bishop Hill and finally White Craig before dropping very steeply to the changeover at Kinnesswood. Frances did this leg last year but, apart from the previous week's recce, this was Geo's first time under race conditions. Given Geo's vast experience of hill walking, there were to be no concerns over the navigation aspects, particularly as the weather and hence visibilty improved towards the end of the stage. This leg was into a 20mph headwind and it is therefore especially impressive that Frances and Geo were 5 minutes faster than last year (Frances and Andy Henderson did this leg in 2013), finishing in 1:40:57. Chas Steven has managed to string a substantial amount of training together for the first time in many years and this really showed with a strong solo run on leg 3 involving the almost vertical 750 foot ascent back up White Craig followed by a mixture of farm tracks and roads over a gentle descent to Holl Reservoir. Chas finished the stage in 39:25, almost 6 minutes faster than last year. Despite an injury scare through the week (all part of the psychological warfare), George Stewart was able to return to his second home (Fife) and renew his final leg partnership with Joanne McEvoy for this final navigational leg. From Holl reservoir a steady climb along a forest track is followed by a gentle descent onto a brief section of road before a very rough moorland crossing to the ascent of East Lomond and the final, steep descent to the finish in Falkland. Joanne is in good form just now but a succession of calf injuries have left George somewhat short of endurance. Amazingly, George and Joanne were only 5 seconds down on last year, finishing in 52:05 which brought the team home in 78th position, 5 positions better than last year. Well done to The Team on a great performance, confirming their pre-race favourite status.
David on the way up Bishop Hill, West Lomond in the background

On paper, the Vets A team should be faster but this only added to the pressure distributed through the team after last year's DNF. The pressure had been building for a year since partners in crime Kenny and Billy became current holders of the Calderglen Navigational Faux Pas title (normally a lifetime honour) and had endured a constant stream of reminders from all and sundry. However over the past 2 weeks the jokes had dried up as A team selection loomed and the reality that someone else may put themselves in contention to take the title from Kenny and Billy. Even the un-injurable Jim Holmes became injured before he was actually told that he was selected to pair up on the Fife Triangle leg 2 with me a week before the race! The complete team would be Andy Henderson on leg 1, David Herbertson and Alan Derrick on leg 2, Eddie Reid on leg 3 and Kenny Leinster and Billy Buchanan on leg 4.

Andy was a late substitute for Jim and was happy to be given the first leg. Andy completed the leg in torrential, freezing rain in a swift 33:00. On leg 2 David Herbertson was feeling the physical pressure having completed a 20 hour journey back from a work trip to South Africa the day before and the psychological damage of being complemented on his physique in his hotel gym by a pink lycra clad German (male) a few days before. I was feeling the pressure of having to navigate as David had not done the recce the week before and the rumour that Kenny was offering David £100 to get me lost! As David and I set off on leg 2 the rain was torrential and soon turned to hail stones. Within a half mile I was already cold despite a reasonable pace on the forest road. David was not surprisingly struggling with his breathing from the off and as soon as we hit the first serious ascent up West Lomond his calves seized up, making it impossible to run on the steep sections. However, we carried on steadily and assisted by a very direct route which had been worked out the week before on the recce, we made good progress in the improving weather and visibility, finishing in 1:32:20. As it was compulsory to carry a mobile phone this year, it made perfect sense to give Eddie warning of our arrival by sending him a text message about 20 minutes before we arrived at the changeover and so it was that Eddie was well prepared when we arrived. Eddie could not start until both David and I had finished, so despite a spectacular, out-of-control final descent by David, Eddie had to wait for my more cautious arrival before he could set off on the unenviable ascent. With not much time to drive to the next changeover, we only just got to Holl Reservoir before Eddie arrived in a time of 29:25.
Eddie at the end of Stage 3

And so Kenny and Billy were released hopefully on their way to East Lomond and Falkland. We had nothing to worry about. Billy was apparently running so strongly that he put Kenny into oxygen debt such that he has no recollection of stamping the checkpoint card at the top of East Lomond. However this must have been a figment of their imagination as we are glad to report that they crossed the finish line in a fantastic 45:07 and were given an official finishing position of 45th.

Well done to the  vets team too for absorbing the pressure and all running well. A big thanks to Kenny for bringing this event to our attention; it must surely establish itself as a regular event on the club calendar.
Alan
(Full official results here).
SVHC Road Relay report will follow tomorrow!

Saturday 25 January 2014

SVHC Road Relay Teams

Teams for the vets road relay at Strathclyde Park on Sunday are:
M50 team: 1. D Watt, 2. M Duthie, 3. A Henderson, 4. H Simpson
M40 team: 1. R Lawton, 2. D Herbertson, 3. A Derrick, 4. R Couper

Please be upstairs at the boat house by 10:15 at the latest to collect numbers from Russell and allow time for warm-ups. Race starts at 11:00. Let either Russell or myself know before 10:00 if you cannot make it.

Sorry for the late posting of this; been out and about all day until now.
Alan

Thursday 23 January 2014

Devils Burdens Relay Final Arrangements

Confirming the arrangements made at the club tonight:
Team A (09:30 start): leaving EK at 7:30 sharp.
Leg 1 Karen, Leg 2 Frances and Geo, Leg 3 Chas, Leg 4 George and Joanne
George and Frances are taking their cars.

Team B (10:30 start): leaving EK at 8:30 sharp.
Leg 1 Andy, Leg 2 Alan and David H, Leg 3 Eddie, Leg 4 Kenny and Billy
Billy and Eddie are taking their cars.

Note that all competitors must carry or wear full waterproof body cover (jacket, leggings, hat, gloves), a whistle, map and compass plus a mobile phone. Kenny has laminated maps for anyone without one.
Program the race organiser number (07736 344593) into the phone to be used in case of getting lost or other situation. The race organiser will arrange assistance if you call them.
Alan

Sunday 19 January 2014

NATIONAL XC (FALKIRK)

The National XC will again be held in Falkirk on 22nd Feb.
Its 8k for Ladies and 12k for Men.
Start times are 1.25 for Ladies and 2.30 for Men.
Cost is £5.00.
We are also required to provide 2 Marshalls so anyone that can help with this please add your name indicating its to be a marshall and not running.
If you want entered or can help Marshall leave your name HERE.
Those entered are listed HERE.
I need names by 27th Jan.

XC Training Restarts Monday

Tomorrow's session (Monday 20th January) will be cross country at Brancumhall. These sessions will continue at fortnightly intervals up to the National Cross Country.
Alan

Monday 13 January 2014

Frostbite 3

You might be wondering what happened to Frostbite 2?...Christmas parties won that one! Anyway, you only need to do 3 out of the 4 to get your special edition “Frostbite Medal”.
Frances and me headed to Falkland today to do battle in round 2. We arrived nice and early with an hour to spare – serious runners need to ensure that they do that, get a good pre race stretch, warm up with at least a lap under their belt, check the course conditions etc..... but since it was bloomin freezing, we decided to just sit in the car for as long as we could!!
With only 30 minutes remaining to the start, we were forced to shuffle though the time warped village streets to the estate.
The start of the race had moved to the nearby football pitch from the cricket pitch previously. So after finding it, we went for a warm up to see how deep the burn crossings were. Not bad to be honest, but there was a fallen tree just after the second burn and we were told that we could either go over it or under it.
The race was delayed by 10 minutes due to the high volume of runners. True! And after the race organisers announcement, we were off for 2 laps of the football pitch. There was lots of photographers at the start. I started at a steady pace, but halfway round the football pitch I notice a female Fife runner in front of me, and given the fact that this wee girl was only about 10 and I was soon to be approaching the paparazzi, I though that I'd better get my finger out and get past her. Thankfully I managed to avoid an embarrassing one! Frances had also started at a more steadier pace than her 7.15 first mile last time (was actually 7.45 this time, so was soon chasing being 30 seconds down).
After completing the 2 laps, we were onto the path, with a number of slower starters finding their pace and passing me. The course is made up of a number of different parts, so my next target was to get to the steep down hill part. I was 5 meters behind a couple of guys that I normally beat. So I was forced to make a judgement call, and decided to give it 95% effort on this downhill section and sped past them, knowing that there was a sharp right turn into the woods followed by the burn crossings and fallen tree. A good move as it turned out, as I never saw them again. Both Frances and me were determined to do better with the water jumps than last time, which cost us a few seconds each time we stepped in the water and failed to negotiate the muddy bank. Think we would have at least managed a 10 from Len Goodman this time round.
Before long we are heading back up the trail to do another lap of the football pitch before a second lap of the course.
I managed to finish in 25.52 (26.55 last time) and 54th with Frances 27.15 (27.25 last time) and 79th...a fast second lap from Frances to make up from being 30 seconds down in the first mile.
Pictures
Thanks to George for the report, some great action photos still to be added.

Sunday 12 January 2014

Maps and other Safety Aids for Devils Burden Recce

Hopefully won't need one of these this year but to be absolutely sure, please familiarise yourself with the routes. Maps for the various legs are here.

Kenny will fill you in with further details of what to bring through the week. Kenny, please send me an e-mail with any details you want put on the blog. I won't be at the club this week as I am away with work.
Alan

Circuits Week One Done

The first week of circuit training is done and dusted. Well done to the enthusiastic half dozen who have no doubt been nursing a few aches and pains over the weekend. Week 2 for those same 6 Harriers consists of two standard circuit sessions of 2 circuits per session. Main sessions are Wednesday 19:00 and Friday 18:30. Due to work commitments, an alternative session is being held on Tuesday at 18:00. I will only make the Friday session next week due to travelling with work.

The next opportunity for a new batch of participants to start will be on Wednesday 22nd January at 19:00. Any newcomers please add your name to the list with this form. Names so far are here.

The sheets we use during the session are listed below for you to print out.
Circuit Training Record Sheet
List of Exercises and Starting Order

Alan

Monday 6 January 2014

Devils Burdens Hill Relay 2014

It would be great if those presently down to run but subsequently injured could decide tonight (Thursday 23rd Jan) if they are fit to run on Saturday and let me know at the club tonight. Presently Jim and George are known to be injured. To take the pressure off, we do have two subs lined up (Andy and Hugh) if needed.
Alan

Date for Devils Burdens recce changed to 18th January due to lack of names for 11th. Leave a new comment if you can or can't now make this.

The Devils Burdens is on the 25th January. It would be good if the club could get a couple of teams and hopefully put up a reasonable show. The race is a relay over 4 legs the 1st and 3rd are run singly and the 2nd and 4th are run in pairs. Leg 1 is a 10kish trail, leg 2 is a long steep run over 2 hills leg 3 is a steep hill climb followed by a long descent on a trail. The final leg is a mixture of trail, hills and a fast descent. There can be navigation challenges on this race!
It would be proposed that those interested could go for a recce. on the18th January. This would entail an early start as we are likely to be on the hill for a fair time as we will be running 3 legs.
Hope this is OK. Have a Happy Christmas.

Please leave your name here.
Names received so far are here.
Kenny

Sunday 5 January 2014

Harriers Circuit Training..........

We have closed the participant list for now having got 6 signed up for the first session (Me, Chas, Stephen R., Billy, David H. and Eddie. 6 is enough for the limited room available in the gym and to trial the circuit. We will do another induction for more people in a couple of weeks.
The reintroduction of a Harriers' favourite! Starting on Wednesday 8th January at 7pm at the Sports Club. Especially useful for the "older" athlete who is gradually losing strength with age. Intended to make us more robust, stronger runners who will have the strength endurance to keep the pace going when the going gets tough (e.g. hilly sections of road races and on soft or hilly cross country terrain).

The first session is intended to be an induction,  demonstrating the various exercises and to test your maximum at each exercise. The second session will be on Friday evening at 18:30 at the Sports Club and will be the first session proper for those who have done the induction. The sessions should be complete in under an hour. Thereafter, as my availability will be sporadic as usual, it will be up to you to fit in 2 sessions per week for the next 3 months, either at these times or whenever suits. Best to do it in small groups if you can for motivation. A few points to note:
  • The circuit training is not a substitute for a running session. Please go out for a 3 mile, easy run during the day/lunchtime if you can on the day of the circuit session.
  • You will have aches and pains.
  • It will take some weeks before you notice a difference.
  • For the duration of these sessions you may be running tired but the benefits will come later in the year.
  • Do not do a circuit session before a hard running session (e.g. before a Monday or Thursday club session) as your muscles will be less able to absorb the shock of running due to fatigue from the circuits and you will probably end up injured.
  • The intention of the circuit training is not to become good at circuit training (we are not entering Superstars!); the intention is to make you a better runner. So please do not get hung up about how many reps you can do as it is more important to do the reps with the proper technique to strengthen the muscles than to do dozens of reps with poor style.
I will bring some printed copies of the circuit training sheet on Wednesday but please print out your own if you can from this link and bring a pen or pencil with you. Numbers will be limited by the space available. Leave your name here or get in touch with me f you can make the first sessions so that I can get an idea of numbers in advance.

Bring your normal running gear and shoes as we will be running outside as a warm-up/cool down and striding between every exercise to make the session as specific as possible to runners.

Alan

Friday 3 January 2014

Callander Crags Race Cancelled

Those on the race mailing list will already have been advised that the race scheduled fort 11th January has been cancelled. All routes up the hill have been blocked for some weeks by multiple fallen trees. It will be a big forestry operation to clear that and the continuing severe weather is not helping. On the bright side, it should free some of us up for the DB recce.
Alan

Thursday 2 January 2014

SVHC ROAD RELAY CHAMPS

The SVHC road relay will take place in Strathclyde Park on Sunday 26th Jan @ 11am.
Its 3 legs for Ladies and 4 for men.
It will be 35+ teams for Ladies and 35+ & 50+ teams for Men.
Cost will be £3 per head.
If you wish entered leave your name HERE.
Those already entered are listed HERE
I need names by Monday 13th Jan.

MASTERS XC CHAMPIONSHIP

This years Masters XC Championship will be held in Hawick on 1st Feb.
Race start times are Ladies 13.00 and Men 13.45.
Distance is 6k for ladies (and men M65 and over) and 8k for Men (M40 to M60).
Cost is £5 per head.
I need names by 13th Jan.
If you wish entered please leave your name HERE.
Those already entered are listed HERE.