QUALIFIED - COACH IN RUNNING FITNESS

John Mullen and Richard Lawton embarked on the Coach in Running Fitness award coaching qualification in January 2015.

 

After completing the 3 workbooks which involved hours of working creating session plans focusing on different energy systems, mescocycle plans, ABCs, physical preparation, technical running drills, speed and strength endurance. Then covering areas such as organising, health & safety, planning, what-2 coach and how-2 coach and completing an online Knowledge test.

 

John & Richard spent all day yesterday, Saturday 30th January, at Ayrshire Athletics Arena, Kilmarnock undergoing an Observed Practical Assessment and both successful passed.

 

On behalf of John and I, would like to thank Calderglen Harriers committee and Calderglen Sport Hub for funding the course and the continued opportunity to coach and achieve this licence.

 

Richard

Buchlyvie 10K - Saturday 23rd January 2016

Each January the village of Buchlyvie hosts a 10k event and this year it was their 10th anniversary year.   They limit it to 300 entrants so it’s a smaller event but it’s certainly big in terms of enthusiasm and hospitality.

Parking in available in the main street and surrounding areas.   There’s also a large layby which has toilets and a mobile catering van so you can arrive at the venue refreshed and hydrated having stretched your legs on the uphill walk to registration / sign-in.  This is in the Village Hall where there are toilets, plenty of seating and refreshments and snacks in the foyer.   I was a first-timer at this event and there was a real buzz in the hall so it was hard not to feel energized.  

The start line is a short stroll from the hall so ideal if the weather had been inclement but on this occasion the conditions were fine.   There was a bit of jostling to get to and over the start line which is downhill on a narrow lane and those are vital seconds for those looking for good times.  Once out of the lane you turn left into an open road and run for 1k on a slight downhill.   You then turn right and the next 4K is on an old railway track which is now a forest track.  This was relatively flat and because we returned by the same route it allowed opportunities for you to give nods and words of encouragement to friends and fellow runners.

The underfoot conditions were not too taxing, there were a lot of puddles, hollows and loose stony areas but most were avoidable without too much trouble. I’m reliably informed in previous years after a deluge runners were not so fortunate.  At the 2km mark, Marion, my significant other passed me, so I knew I had gone out quite fast.   One of our friends who’d done the race in 2014, said the lead runner passed him on the way back at the 3km mark (7km for the lead runner), so I took it as a good sign when the lead runner did not pass me until I had passed the 4km mark.

At the 5km turn I was closer to Marion than I had been for a long time (“oo-er” as Frankie Howard would say) so was still keeping up the pace, however after 6km the wind was starting to get up and I realized I’d missed my opportunity earlier to take advantage of this on the outbound section.   I noticed on the return I was leading a number of friends who were participating, with one exception, David Bonham, and I was sure that he had not passed me.   As I hit the road again I was ready to attack the final kilometre.  I was keeping up the pace and even managed to push up the only short section of hill.  

I saw the finish banner ahead and glanced at my watch ready to take the turn right up into the narrow lane which we’d come down at the start.  The clock was just over 48 minutes so I was sure a PB was in the bag.  As I eased myself to the finish line trying to avoid the large puddles in the muddy lane I heard heavy footsteps and splashes as the said David Bonham sprinted passed to beat me by 2 seconds.  Apparently he had been pacing me virtually the whole way, but so close I couldn’t see him.  He did say he was trying to beat another friend who’d beaten him in 2014 but watch out Mr.B, your cards are marked for next time.  If I’d been a bit more savvy at the start line and attacked the puddles I’d have achieved a sub 48, so game on next year.

To celebrate their 10th anniversary year the prize giving was followed by birthday cake.  Marion was fairly chuffed to come third in her category and was sixth female overall.   I had committed to running the Veterans road relay the following day in Strathclyde Park and I was nervous I’d put in a poor performance and let the team down.   Although my time was impacted by tiredness from the Buchlyvie it was still respectable and I enjoyed participating in the relay and look forward to taking part in other events.

My time for the Buchlyvie was 48 min 9 secs, my best since the late 80’s.   It’s my PB in the last 5 years.  Since joining The Calderglen Harriers in July 2015 my 10K times have been steadily falling so the training is definitely paying off with nearly a 5 minute reduction in just over 6 months.  Target for the end of the year sub 45 min 10K and a PB at the Brampton.

Gordon McInally

A statement on anti-doping from Scottish Athletics

Please read the following statement.
Alan

Bon Voyage Kevan

Sadly for us, Kevan leaves us in late February to start his Navy career. We will be having a goodbye night out in the Sports Club on Saturday 13th February from 19:30. The more the merrier.
Alan

HAMPDEN SPORTS CLINIC

AlterG anti-gravity treadmill lands safely at Hampden Sports Clinic! View this email in your browser   Physiotherapy | Health & Fitness Plans | Sports Massage   Biomechanical Analysis | Sports First Aid      We can't wait for you to try our AlterG anti-gravity treadmill!  We are offering all running club and Scottish Athletics members a discounted introductory rate.  Pay less to be weightless.       Call today for more information or to book an introductory session  Train harder, recover faster with AlterG Tel: 0141 616 6161     Visit Website   OPEN Mon - Thur: 0800 - 2000, Fri: 0800 - 1600 & Sat: 1000 - 1400   Facebook Twitter Website Instagram   Copyright © 2016 Hampden Sports Clinic, All rights reserved. Our mailing address is: info@hampdensportsclinic.com

SVHC Masters' Road Relay

Gordon McInally ready to go.

Last weekend was a busy one for the Harriers. With 12 Harriers doing the Devil's Burdens Hill Relay on Saturday, one doing the Buchlyvie 10k, several doing parkruns and another 12 at Strathclyde Park on Sunday for the SVHC Masters' Road Relay Championship, we were definitely confirming our reputation as a very active, racing club. Some of our members even raced on both days, including David Herbertson, Frances Maxwell, Gordon McInally, Martin Howell and myself.

Martin Duthie flys to the finish

With three complete teams at Strathclyde Park on Sunday morning, this was one of our best turnouts at this event for a few years. Although the weather was stormy, with strong winds whipping across the loch, the temperature was very mild, reaching into double figures and it was not raining. However, the wind was always going to make this otherwise quite flat course a challenge. Each team comprised 4 runners who each completed one 5.9km lap of the loch. As usual, the distance actually covered depended on how many dog walkers had to be circumvented on the relatively narrow paths.

David Herbertson explains how
high the hill he ran up yesterday was.

We fielded an M50 team and two teams in the M35-49 class. The M35+ A team comprised Martin Howell, Joe Shields, David Herbertson and Ian Hughes in that order. Martin had a parkrun and a heavy "session" the night before but still ran well to finish in 23:51. Joe is a relative newcomer to the club and hence to relays but hit the second leg hard to finish in a good 24:55. David Herbertson was running the longest leg at the Devil's Burden the day before and although he knew his legs were not fresh, still ran a very competitive 24:52. Finally, Ian Hughes, who has been working on stamina for a while, was using this as a speed test and finished fastest in the team in a time of 23:41, bringing the club home in 25th place.

Ian Hughes flys to the line.

The M50 team comprised myself, Stuart Waugh, Martin Duthie and Gordon McInally, running in that order. I wanted a good, hard run, despite very tired and sore legs from the Devil's Burdens hill relay the day before so went with the pace from the start. By the time I had reached the top of the loch, I was regretting this decision as my quads were shot from the day before. Still, the decision was made, so I had to hang on and I was not losing any places. By the time we reached the small hills on the far side of the loch I was spent and a few runners slipped past. However, I picked it up again for the final 400m and finished in 21:46 which turned out to be the third fastest M50 time of the day, although I strained a tight left quad in the process. Stuart had warned me not to deliver him too far up the field, but I must have forgotten! So Stuart took off, running well initially. Unfortunately, also at the top of the loch, Stuart had a sudden, sharp pain in his hip which virtually stopped him in his tracks. Stuart limped on for the team and was in some considerable discomfort when he finished in 25:58, a few minutes outside his current form. We hope Stuart is not out of action for long. Martin Duthie was looking lean and mean although also with a recurrence of his niggling calf injury. He was not confident that it would survive the lap but gave his all as usual. Thankfully the calf stood up and Martin flew around in 22:03 (6th fastest M50). Gordon McInally had run the Buchlyvie 10k the day before and was far from fresh. Furthermore, he was dumped in at the deep end being part of our normally very competitive M50 team. These things do not phase Gordon and he set off with his usual smile to finish in 28:08 and 7th M50 team.

Russell sets off in good form initially

Our third team was a mixed team. Colin Banks led off the team and relished the challenge of a good, fast run with plenty of people to pull him around. Colin finished in 27:11. Frances Maxwell had also run the longest leg in the DB Relay the day before. With all the marathon training safely in the bank from last Autumn, two races in two days is no problem for Frances and she ran a fine 27:03 lap. Richard Lawton is one of the most improved runners this year. Purely down to hard, consistent training so this made him one of the few to get a course best today, finishing in 26:29. Finally, Russell Couper was on the last leg and running off the back of a fine 5k time on Wednesday evening. However, something was not quite right today and Russell took a small step backwards compared to last year, finishing in 31:35. He is definitely in better form than that time suggests and his sprint finish shows that he is coming back into good, injury free condition.

Well done to all our supporters out on the course on a blustery day, including Mandy, David Herbertson's daughter and Neil Green and son. The shouts were all appreciated even if we were all too on the limit to respond at the time!
Full results on the SVHC web site here.
Alan

Grand Prix Race List Updated

A few more Grand Prix races have been confirmed for the coming months. Click here for the list.
Alan

Devil's Burdens Hill Relay

 

Sandy on 1st leg for
our Open Seniors team

Many photos from Billy now added to the album; link further down. Individual leg times now added.
The Harriers were out in force for fun in Fife again today with two very enthusiastic teams entered for the 31km Devil's Burdens Hill Relay. Thanks to Kenny's network of running contacts, we managed to fill the space in the Open senior team with David Stakes of Bellahouston Road Runners who was "head hunted" to accompany Kenny on leg 2. The full senior team was Sandy Hayden on leg 1, Kenny Leinster and David Stakes on leg 2, Jim Holmes and David Herbertson on leg 3 and George Stewart on leg 4. Our second team was entered in the Open 50+ class and consisted of Sandra Reid on leg 1, Eddie Reid and Alan McLelland on leg 2, Frances Maxwell and Geo Ferguson on leg 3 and Alan Derrick on leg 4. The longest and toughest legs were 2 and 3 which had to be run in pairs. We were ably supported by Billy and Samantha on shuttle duty, helping transfer our runners and their gear to and from each leg changeover.

Sandra approaches the
changeover in good form.

It wouldn't be a Harriers' Devil's Burdens without either a navigational mishap or a shoe disaster. This year Kenny chose the latter option by forgetting to transfer his shoe bag from his car to Jim's car before leaving EK. Fortunately Kenny realised this before they were too far down the motorway and they were able to turn back and still get to the Strathmiglo in plenty of time.

There were several of our runners competing in their first races for a while, including both Sandy and Sandra on first legs and Alan on leg 2. Sandy and Sandra had to contend with severe mud and muck in the early stage of their leg and a flooded road which was more like a river in the final stages of the leg before finishing in a sticky potato field. So not a day to be too precious about the cleanliness of your shoes. As was the case last year, Sandy and Sandra were closely matched with Sandy (41:09) finishing a half to one minute ahead of Sandra (41:58).

Kenny and David exit the potato field as the leading
Calderglen team

Strictly Come Calderglen
Eddie employs perfectly sporting tactics

So Kenny and David set off with a lead over Eddie and Alan. Although we knew that Kenny was strong on the hills and descents, David was an unknown quantity, making it difficult to judge if they would maintain their lead. Alan had not raced for a long time either and had been sold the event on the basis that it was more like a hill walk with some running! However, Alan has always been strong on the rough stuff and we knew he would relish the climbs and the good running on the tops. This proved to be the case and it was only the steep, rough descents that he (and the rest of us) struggled with. The two teams remained close but with Kenny always ahead until the final very steep descent. At this point both Kenny (01:31:08 - time for pair) and Eddie (1:32:05 time for pair) left their team mates only to have to wait for a minute or so just short of the changeover as the hand over and time had to be taken from the second runner of each pair. David  soon discovered the very competitive nature of Calderglen as Eddie reverted to American Football rules to delay his arrival to the finish line!

Alan descends to the changeover

Despite Eddie's best delaying tactics, Jim Holmes and David Herbertson set off back up West Craigs with a few minutes lead over Frances and Geo.

Jim and David perfectly synchronised.

As we discovered on the recce last weekend, the new leg 3 had two challenging climbs and at 11km was the longest leg. We thought this leg would take about the same time as leg 2 (1:30) to run and that we would have plenty time to drive back around to Falkland for the leg 3 changeover. How wrong we were!

Frances & Geo ready for the off.

Frances & Geo start the climb.

Frances and Geo kept Jim and David visible until the second climb. Last week the path to the second climb had been a very pleasant, smooth, snow covered surface but this week the snow had gone, exposing sticky clay which soon weighed the feet down. Frances had agreed to give me three rings on my phone when she reached the second last checkpoint with about 3k to go so I could start my warm-up. Unfortunately, when I got the call I was still trying to find a parking place in Falkland and was 10 minutes or so from the changeover and, more importantly, not changed into my racing gear. As always, panic provides an effective method of warm-up and I panicked even more when I arrived at the changeover to find Jim and David (1:10:01, time for pair) already there and looking as though they had been there for quite some time. George clearly had a big start on me. Just as I got my trail shoes tied on, Frances & Geo came charging in (1:15:54) and I was off on the continuous climb to the top of East Lomond, about 300m ascent in 3km. After the first 1.5km I was on the open hill side but could not see a Calderglen vest among the line of runners stretching up to the summit. I carried on regardless. At the steepest point of the climb, the path splits into a slightly more gentle spiraling path or one that goes straight up. I followed an East Fife AC lady straight up. After a few minutes of steep power walking, I crested the summit and followed the East Fife athlete to the checkpoint where I punched my card (and my finger. Ouch!). I had only just started the steep descent when I heard my name being shouted and there was George at the top, having taken the slightly longer route to the summit. For the first time, Calderglen's 50+ team was ahead. I fully expected George to come running or tumbling past me on the very steep descent through clumpy heather, grass and bracken as it was too rough for me. But he didn't. The final checkpoint was at a style over a barbed wire fence and as I clumsily half vaulted it, I landed facing back up the slope and saw George about 50m behind. With about 1k to the finish on a mixture of muddy but runnable trails, I thought I would be safe and indeed this proved to be the case as I ran quickly down to the crowd on the finishing line (34:09).

George on the gentler part of the climb

A few minutes later, a numberless George (43:33) arrived at the finish line (we had not made it to the changeover in time to give him his number, adding to his stress!).

As hoped, the two teams were very evenly matched and it could have gone either way. The official results show that the 50+ team finished in 80th position (6th in the 50+ class) in a time of 4:04:06 with our senior team finishing in 83rd position in 4:05:51. Too close for comfort from my point of view!

After a short walk downhill to the village hall, we were soon filled with soup, rolls, tea, coffee and cakes and swapping stories of the conditions on our runs (including a catch-up with former Harrier Kenny Davidson who was running for Moorfoot).

Once again Fife AC put on a great event with almost 800 runners competing and there can be no doubt that Calderglen will be back next year. A huge thanks to Billy and Samantha for their support throughout the event. Photos from George, Frances and me are in this album, with more to come from Billy. Official photos are on the Fife AC web site here.

Alan

ARRANGEMENTS FOR SVHC ROAD RELAY

This Sunday the Road Relay starts at 11am at the water sports centre in Strathclyde Park and I need everyone there for 10.15 to allow running order and declarations to take place. We have 3 teams and those running are.
A Derrick, R Couper, S Waugh, F Maxwell, D Herbertson, J Shields, M Howell, I Hughes, M Duthie, G McInally, C Banks, R Lawton.

Teams are here.


Running order may appear here tonight but if anyone can no longer make it or are going to be late let us know.

Devil's Burdens Final Arrangements

Both teams are now complete. Thanks to Kenny's network of contacts.
As discussed at the club tonight, here are the arrangements for Saturday.
Teams
Team 1 (Open 50+)
Leg 1 Sandra Reid
Leg 2 Eddie Reid & Alan McLelland
Leg 3 Frances Maxwell & Geo Ferguson
Leg 4 Alan Derrick

Team 2 (Open Senior)
Leg 1 Sandy Hayden
Leg 2 Kenny Leinster & David Stakes (Bellahouston RR)
Leg 3 Jim Holmes & David Herbertson
Leg 4 George Stewart

As you will see, we are depending on Kenny convincing his good friend, AN Other from Lomond Hill Runners to accompany him. Otherwise, our teams are closely matched and should have a good head to head as last year.

Travel Arrangements
Billy to take Sandy, Sandra and Samantha, leaving at 6:45 to allow time for 1st leg warm up.
Alan Derrick going direct from Callander to Falkland and will register the teams, get numbers.
George Stewart going (via Aberdeen) to Falkland in time for 4th leg.
All others to meet at sports club ready to leave at 7:30. Car sharing arrangements will be worked out then. Come to Falkland initially and we can work out car transfers to legs 2 and 3.

Parking
No parking in Falkland Estate. Park at the village hall or at the factory up the hill near the finish. Park with consideration for locals at all changeover points. No parking on the grass in the village hall car park at Strathmiglo; use the residential street parking in the vicinity.

Compulsory Equipment
For the navigational legs (2, 3 and 4), the following must be carried (suggest a bum bag or a small ruck sack) by every runner:
Mobile phone fully charged and pre-programmed with race control number (07784 549722).
Full body cover (waterproof top and bottoms, hat and gloves), map of the course, compass and whistle.

Maps
Both Kenny and I have copies of the maps which we will bring with us. Otherwise you can download and print from East Fife AC web site here.

Any problems give me a call (0786 786 3741) or leave a comment on this post.
Alan

Devil's Burdens Recce

Frances & Geo crest West Lomond

Eight Harriers traveled through to Falkland on Sunday morning for a recce of the more navigationally demanding legs 2 and 3 of the Devil's Burdens hill relay course. The conditions were absolutely spectacular, not as much snow as in the West but enough to provide stunning views and generally good underfoot conditions (once we were off the roads and forest tracks which were a bit icy).

Typical Harriers sense of direction!

Leg 2 from Strathmiglow to Kinnesswood remains a tough challenge but a completely changed leg 3 due to a shoot turned this into the longest and toughest leg this year with two humongous climbs in the 11.5km course. Just as well we checked that one out in advance! However, returning to leg 2, we split into two groups and tried two alternative strategies to tackle the big climb; climbing and traversing gradually to the checkpoint near the top or climbing high and traversing to the checkpoint. Neither strategy was great as traversing whilst climbing made running too tough whilst climbing high put us on very steep terrain which was too dangerous to run across. Back to the original plan for the race (follow the queue of runners in front!). The views from the top of West Lomond were spectacular and we had a relatively easy descent from there down into the glen before climbing again towards a new check point introduced to stop certain teams taking the most direct route. On the day of the recce this enforced route was very runnable as the snow was well trodden by other runners checking out the leg. Once up on top we had a good stretch of consistent, slightly undulating running and really started to warm up. We chose not to drop down the final hill into Kinnesswood, stopping for a sandwich on top of White Craigs where we were briefly joined by a team from Cambuslang Harriers.

Leg 3 started with the reverse of leg 2 which meant an initial few km of very good running (if you ignore the near vertical 700 foot climb out of Kinnesswood). The path along the valley floor was also very runnable but unfortunately all good things come to an end (or a hill) with a final steep climb up onto the East shoulder of West Lomond. From there it was extremely fast running along a wide trail descending gradually back towards Craigmead before a final, steep and icy descent to the changeover. After 13 miles and about 3000 feet of climbing, the team of 8 were glad to hear that I had left my car in Falkland and had run the 4 miles to Strathmiglow to meet them first thing in the morning so I could give the drivers a lift back for their cars and the run was over.

The recce finished with a very welcome bowl of soup and a coffee in one of the local coffee houses before the drive home. I think we can say that those who did the recce are now well prepared for the race, so well done to George, Kenny, Eddie, Geo, Frances, Jim and David for a fine effort on the day.

We could still do with a few more names to complete the two teams of 6. Hopefully what you see here will encourage some volunteers.

Further photos here.
Alan

ANNUAL FEES

 

Just a timely reminder for any members who have yet to pay their annual fees or set up your standing  order!