Training Monday 31st August

Updated due to typo! You would have managed fine I'm sure! 

Moving on slightly from last week, the 10k pace session is:

3 sets of 2 x 800m + 2 x 400m, 30 sec between reps and 2 minutes between sets. 

Its the same total distance as last week. 

Alan

Test of New Club Monday/Thursday Training Procedures

As Richard mentions in this post (http://calderglen.blogspot.com/2020/08/senior-harriers-exit-from-lockdown-for.html), the Harriers' committee is drafting a plan for a return to training which Richard will detail in due course. To allow us to refine those plans, we would like to run a trial of the plan this Thursday by inviting those who have entered the September Auldhouse 5k as of 22:00 today, Sunday 30th August and who are able to attend the training on Thursday evening. That is everyone on this list from Jim Holmes to Morgan Beaton. The aim for this trial is to have a limited number of Harriers at first to see if it works with a relatively small number before refining and launching to the full membership.

Richard will post on the blog with a bullet list outlining the procedure you must follow before, during and after the session (the session will be the Auldhouse 5k individual time trial). So for the moment, this post is just about gathering the names of those who can attend on Thursday.

If those on the list are able to attend the club on Thursday, arriving there at between 19:10 and 19:30, then please fill in this form anytime before 18:30 pm on Thursday. It is vital that you type your name in full according to the spelling in this list as the automatic assignment to packs matches up registered names with a master pack list. The data recorded on this form will automatically generate two lists:

A) our track & trace list for the session with name and telephone number of each participant.

B) a list of bubbles/packs which you have to stick to for the evening. There are a maximum of 5 people per bubble/pack. The list of packs will appear here and automatically update every 5 minute as names start to be registered.

If you register your name and then find you cannot attend the session, just submit the form again and click the box that says no-longer attending.

If you can't make Thursday evening, then no problem, just do the Auldhouse TT on your own during the window from this Thursday to the following Wednesday as previously advised in this post.

Bear with us while we try to get something workable together. Any questions on this form, then let me know.

Alan

Grand Prix Final 2020 - The Auldhouse 5k TT September Edition

UPDATED WITH START/FINISH LINE DETAILS

The final race of this year's GP is to be the September edition of the Auldhouse TT, again run as a solo effort. The difference this time is that the course will start and finish in Auldhouse rather than at Langlands (Gordon has marked the start/finish as detailed below). Times will be taken from the elapsed time field on Garmin Connect or Strava. Make sure to start a new session for the effort and press the start/stop button to start and finish the session.

The competition window for this one will be Thursday 3rd September until Wednesday 9th September. 

As is usual for the final GP race, all jokers you presently have will be automatically played, so no need to declare jokers, just put your name down on the list using this form. Those entered so far are listed here. Entries close at midnight on Wednesday 2nd September. 

Alan

THE COURSE

The start is at the lamp post on the right of the road at the houses on the way out of Auldhouse as illustrated below. There is a red "S" painted on the ground on both sides of the road.

THE FINISH

The finish line is at the lamp post just after the gate into the primary school and in-line with the word "BUS" on the ground and level with the end of the Auldhouse Arms building/car park entry as shown in the photos below. There is also a red "F" painted on the kerb on the left side of the road only.

Thanks to Gordon for going out and setting that out.

Alan

Senior Harriers exit from lockdown for Phase 3

Hello Members

Following further updates from the Scottish Government's COVID-19 route map we are allowed to resume sport in line with sports specific guidance from Sportscotland and Scottish Athletics and public health advice.

"Organised outdoor non-contact sporting activity can be undertaken by all ages with no physical distancing required on the field of play." The field of play for us is warm up, main session and cool down.

So the key here is for Mondays & Thursdays club sessions to return it is classed as "Organised outdoor non-contact sporting activity".

The committee had a meeting last week to discuss how we can restart club training with COVID-19 restrictions and work is under way to do this.

So to prepare everyone mentally it won't be like what we did before, there will be new rules in place that we as club need to do and rules laid down by the Sports Club who are our Facility provider that we need to follow.

Changes to be aware of include 

1. An online booking system to attend Mondays & Thursdays club sessions using Google forms on the blog (similar to how we book to club races).  We need to keep a register of training attendance for track and trace purposes. 

2. Members split into their training packs (Scottish Athletics refer to them as bubbles) before you turn up for training to prevent people mixing outside their training pack (bubble). 

3. Entering Sports club to join your training pack only and social distancing (2 metres) with everyone else

4. Toilets will be accessible 

5. No changing room or showering facilities 

6. We have agreed the Tuesday night training will not return immediately until we have successful re-started Mondays & Thursdays as this night of training has its own attendance complexities.

7. Work is in progress to get the Wednesday junior training back in September but no date set.

8. No access to Sports Club gym.

The committee have not set a date to re-start training but I hope it will be in September. The committee have agreed to have a test training night with a small number of members to see how our new systems work.

The committee and I will keep everyone updated on our progress. However I would like to say I hope we can have all members cooperation and goodwill to follow any new rules to help the return of club training and respect the work the it is involved in our preparations.

Kind regards

Richard

Relevant Links

Phase 3 - https://www.scottishathletics.org.uk/clubs/club-support/coronavirus/

Please pay attention to documents "General guidance for Athletes" but please feel free to look at any others General Guidance documents.

Training Thursday 27th August

Sorry for the late posting, its all go. The session today is 8 to 10 miles total distance with 2 x 10 minutes + 1 x 5 minutes at threshold, 3 mins jog in between.

Alan

Training Monday 24th August 2020

 After last week's tough session (of which there will be more to come), this week we will put a bit of zip back into the legs with shorter reps (10k pace though) and consequently more recoveries.

3 sets of 6 x 400m. 30 seconds between reps, 2 minutes between sets (i.e. 30 seconds at the end of the last rep in the set plus 1:30 giving 2 minutes total). 

The total volume (7.2km) is getting towards total race distance (10km) but we are getting plenty of recoveries on this one. Try to stay light on your feet, particularly towards the end of the session and think of maintaining good form rather than straining/hanging on.

Alan

Training Thursday 20th August

Lost track of days again, so sorry for the delay posting.

Leave at least a day from your Auldhouse 5k for a recovery run. Otherwise its a threshold session of 8 to 10 miles with 20 minutes at threshold in the middle. As we have already stepped up the 10k session this week, don't want to step up the threshold session too.

Alan

Training Monday 17th August

We are still in the Auldhouse 5k competition window. However for those who have already done it, here is this week's 10k pace session:

1 x 3.2k, 2 mins recovery, 1 x 1.6k, 1min rec, 2 x 800m 1 min rec

Quite a bit tougher than last week but it's all about pace judgement. 

Alan

Training Thursday 13th August

As the Auldhouse TT competition window opens today {13th Aug, closing on 19th), some will be doing that today or having an easy pre race run if doing tomorrow. Otherwise, it's Threshold Thursday!

8 to 10 miles easy with 1 x 20 minutes at threshold in the middle.

Alan

Training Monday 10th August

Unless you are doing the SA 5k today or just did it yesterday (in which case rest or recovery run today), the session is (again at 10k pace):

 2 sets of 2 x 1600m, 1 minute recoveries between reps, 2 minutes between sets

Alan

Training Thursday 6th August

With the SA 5k competition window opening tomorrow, today is a pre race run of 6 to 10 miles at an easy pace. If you are racing 5k tomorrow, then take the 6 mile option. If you are waiting till Monday for the 5k, take the 10 mile option. Somewhere in between if you are racing Saturday or Sunday. 

Finish with 6 x 100m at 5k pace.

Alan

Training Monday 3rd August

Today we are stringing the total volume of 10k paced reps together into longer reps. The session is:

2 x 1600m, 1 minute recoveries + 2 x 800m, 30 second recoveries + 4 x 400m, 30 second recoveries

The total rep distance is the same as the 16 x 400m's we did several weeks ago but clearly the above is more challenging. The workout set up video follows.
Alan

Grand Prix Race 11 - August Auldhouse 5k

CHANGE OF DATE - AS VIRTUAL EVENTS ARE BECOMING TOO CROWDED TOGETHER AT THE MOMENT TO ALLOW PROPER TRAINING AND PROPER RECOVERY BETWEEN EVENTS, I AM MOVING THE AUGUST AULDHOUSE 5K TO DECEMBER (ONLY JOKING!). IT WILL ACTUALLY BE MOVED TO A WINDOW OF THURSDAY 13TH AUGUST TO WEDNESDAY 19TH AUGUST INCLUSIVE. ENTRIES CLOSE AT MIDNIGHT ON WEDNESDAY 12TH AUGUST.
ALAN

The August Auldhouse 5k (run anytime from Monday 3rd to Sunday 9th August) is Grand Prix race number 11. As such, we need you to enter the race via this form and record the number of jokers you wish to play. This is so that everyone can see how many and who they are up against before committing to playing jokers. You can re-enter as many times as you wish using the same form if you wish to change the number of jokers to be played.

Those entered so far are here.

As usual, start a clean session on your watch and press the start button when you cross the start line and press the stop button when you cross the finish line.

The Grand Prix has been updated so use the usual links on the left to view the current positions and jokers. It is tight at the top of the men's event and also not concluded in the ladies either. The September Auldhouse 5k will be the 12th and final GP race this season.
Alan

SA VIRTUAL SOLO 5K

The weekend of 7th to 10th August Scottish Athletics will be holding a virtual 5k.

This falls within the window of our 5k Auldhouse TT which i will mention more about at the end of this.

The event is a virtual 5k with the same rules as previous virtual events.

No point to point, No laps of less than 1k, Must be run solo and you must finish close to where you started with no significant loss of elevation.

This event is also being used as a trial for a potential SA 5k championship to be held at Silverknowes in Edinburgh in September if allowed. They are looking at inviting 100 ladies and 100 men from those that take part in the vitual event. This is probably more of interest to our faster runners.

If the 5k championship goes ahead they are looking at wave starts with chip timing which would be consolidated to give results so would be a step away from the normal of first across the finish line.

A few have expressed an interest so i will just enter all that have an up to date membership with SA this week and it leaves the option open to everyone.

Getting back to our Auldhouse TT this is going to be a GP event so if your going to do both try and time the days to do both well enough apart to give them your best efforts. There is a thought that doing the TT will suffice for both but a word of warning on that. Its often found that the TT on Garmin comes up a little short on distance so would not be accepted by SA and you would have to run further to make it valid.