Training Thursday 1st October

No surprises that this is a Threshold Thursday session but on more familiar territory this week. The session is:

1 x 20 minute threshold, 5 minute easy jog recovery, 10 minute threshold, 3 minute jog.

The session should be on the Sainsburys Loop in the Kelvin, starting at Sainsburys distribution centre gate and following the road all the way around in a clockwise direction as we usually do. Its about 2.2km for a complete lap, so 2 to 2.5 laps for the fastest ones in 20 minutes.

The warm-up should be via the Strathaven Road, turn right onto Greenhills road and then first left and around to the Sainsbury's gate. The cool down should be for each individual pack to agree to get the total mileage they want.

As usual, start the session as soon as your pack arrives, re-group within your pack during the recoveries. When your entire pack has finished, start your cool down.

Alan

Training Booking Form Version 2

 After a few weeks of trialling our training attendance booking system, I have made a version 2 of the form and revised the logic behind the scenes to hopefully avoid some of the problems experienced. The new form is available at the link at the top of the page. If you had added the old form to your browser favourites, please replace it with a link to this new one.

The main changes are:

• An option button selection now replaces the separate tick boxes for "No longer attending, Training Venue and Observer". If you are meeting your pack at the sports club, then the default option (EKSC) is pre-selected for you.
• It is now possible to re-submit the form with different option button selections as often as you like without breaking the system. Only the final selection you have made prior to 18:30 on the day of training will be displayed on the pack and track & trace lists.

No doubt there will be some teething troubles, so let me know if you have any problems.

Alan

Training Monday 28th September

 For this week's 10k paced session, we are going to use multiples of the "Futura" circuit in Colvilles Place, at the top of the steps just across the Strathaven Road.

The session is:

2 sets of:

2 x 3 laps, 1 minute recovery after each effort + 

1 x 2 laps, 30 seconds recovery + 

2 x 1 lap, 30 seconds recovery 

2 minutes between sets (i.e. 30 seconds after last 1 lap rep + 1:30). 

For the warm-up, turn left on the Strathaven Road, at the roundabout cross over and run up Greenhills Road. At the top of the hill, turn right and downhill into the Kelvin and then turn right onto Colvilles Road and along to Futura. Decide within your pack where to do the cool down (either down the steps and straight to the club or a longer route back).

Run in your assigned packs during the warm up and cool down. Try to re-group into your pack during the recoveries. Start the session as soon as your pack arrives. Leave the venue as soon as your pack has finished (do not congregate and wait for other packs to finish). If you are meeting your pack in the Sports Club, remember your mask.

Alan

Training Thursday 24th September

 First of all a reminder to stick to the packs (the letters, A, B, C, D, etc) that you have been assigned, throughout the warm-up, session and cool down. These packs will be announced as of 18:45 on the day of training via the links at the top of the blog.

An explanation of Bubbles - the "bubble" number on the packs list is not your pack. The bubble number is a sequential ranking of the entire club membership into 10 groups of 5 based on recent Auldhouse 5k pace (or another 5k if you have not done Auldhouse recently). Depending on who and how many book into a training session, I will try to ensure that each pack consists of runners from no more than 3 adjacent bubbles (e.g. pack B may contain people from bubbles 3, 4 and 5) so everyone in the pack is reasonably well matched. We are trying to have only 3 or 4 people per pack to make the adherence to physical distancing easier and to avoid drawing attention to ourselves in public.

If you feel the pack you have been assigned is too slow, then I am afraid you are just going to have to live with it as this is a reasonably small sacrifice to make to allow us to have more freedom than the general public. The bubble ranking will be re-assessed every 4 to 6 weeks if there are any major discrepancies.

If you are coming back from injury and are not as fit as you were at your most recent 5k, let me know at least a few days in advance and I will re-adjust your "bubble" (don't worry, its not painful).

If you have booked to attend training but on the day of the training, you are not feeling up to a session, then I would suggest that under any circumstances (covid restrictions or not), it is not wise to come to the Harriers that night where, inevitably we are going to be doing a demanding session. In that case, just submit the form again (before 18:30) and tick the "no longer attending" box.

So the session tomorrow is 3 x 10 minutes threshold with 3 minutes jog recovery.

For a change we are doing the session entirely within College Milton on the "ring road" as illustrated in bright red in the map image below. This is a hilly circuit of just over 2km and is excellent for threshold on account of the need to control pace to match threshold effort despite long steep ascents and fast gradual descents. Start the session just off West Mains road where you enter the industrial estate at the pedestrian crossing. Follow the road down hill as if you were doing the 4 hills and then eventually up the very steep hill (Glenburn Road). However, at the top of this steep hill, turn left (this is still Glenburn Road) and this takes you back to the point where you started the circuit, just off West Mains Road. For the faster ones, you will do approximately one lap or a bit more in 10 minutes at your threshold effort. For future reference and to avoid me repeating all of the above if we use this loop again, I will refer to this as the "College Milton Circuit".

The warm-up and cool down are the direct route along the Queensway to/from West Mains Road and the club.

Alan

Copyright Ordnance Survey

FEES 2020

 With the covid restrictions weve had this year the comittee has been looking to see how we can help. Now that we have training back on we have come to the following decision. Please read carefully so you understand how it will work.

The Harriers section will cover 50% of your fees this year. To give an example an Ordinary members fees this year were a total of £130. This will mean we will cover £65 of this.

How will this work.

As long as a minimum of 50% of your fees are paid we will credit anything beyond this into next years fees. So if youve paid the full £130 from the example above i will credit £65 of this to 2021 fees for you.

If there is any reduction in fees next year from the Sports Club although i should point out theres been no indication there will be, as a section we will have already covered a reduction for you and would still look for full payment from you. For example lets say youve paid £130 this year and we cover the 50%. If the sports club said they were reducing next years fees by £10 due to this years restrictions we would still require you to pay the full fee. That is the £65 credit we kept from this year and a fee of £65 would be required from the member therefor as a section we would recoup £10 of the £65 we have paid for you.

Thats probably clear as mud and if it is and you have any questions please feel free to contact me and i can try and explain it better.

What i will do is let you know individually what credit your carrying into next year at the beginning of January. Hopefully we will know in January what the fees are next year and i will be able to let you know what the balance is.

On behalf of your comittee

Russell

COVID-19 restrictions update - Facemask/covering mandatory

Our facility operator, East Kilbride Sports Club, has notified us that the wearing of a face mask/covering is mandatory at all times within the club.

It can only be removed if you are sitting at a table in the bar areas.

So when we meet in the gym area prior to Monday and Thursday sessions you need to wear a mask.

Richard

COVID-Coordinator (Calderglen Harriers)

Training Monday 21st September

After a few weeks of lower total volume to allow recovery, we are stepping back up to the total volume we were at back in August for this weeks 10k session.

2 sets of 9 x 400m at 10k pace, 30 seconds recoveries between reps and 2 minutes recovery between sets.

If you haven't been doing these sessions regularly, then cut back the number of reps. The most important thing is to be running at the correct pace rather than slogging out all the 400's at a slower and slower pace.

For those attending the club, please fill in the pre-book form and check which pack you are in before attending the club. Packs will be published by 18:45 on Monday. The venue for the session is Langlands Place. Packs to decide their own route from the Sports Club to the venue and back again at the end. 

Remember that under the current tighter Covid restrictions, social distancing must be maintained throughout the session (i.e. 2m side-by-side and 5m ahead/behind the next runner in your pack and any other runners you meet or pass on the way). This applies during the warm-up/cool-down and during the rep session. The road at Langlands Place is plenty wide enough to pass someone leaving a 2m gap, so keep that in mind.

Alan

Training Thursday 17th September

Whether you have booked to train at the club tonight or are training in your own time, the recommended session is another in the Threshold Thursday series, as follows.

Within an 8 to 10 miles run, do 1 x 18 minutes at threshold, 4 mins jog recovery, 2 x 6 minutes threshold with 2 minutes jog recovery. 

Regroup to your packs during the recoveries. However note that due to the enhanced restrictions introduced at the weekend you must maintain social distancing rules of Scottish Athletics within your packs. That is 2m separation side by side and 5m separation behind. We are restricting the packs to 3 or 4 people such that single file at 5m separation spreads the pack over only 10 to 15m. When on pavements, we recommend single file running. No pack will have less than 3 people. 

The venue for the session is the loop around the factories at Carron Place. It is up to each pack to choose your route to and from the venue such that the total distance is suitable for your pack. 

Final packs will be posted at 1845 at the Covid 19 training links at the links in the blog menu and top of the blog page

Alan

Return of Club Training: Thursday 17th September

Hello,

I am sure you will be all pleased to hear the Senior Harriers can return to club training with COVID-19 restrictions on Thursday 17th September.

READ ALL THE FOLLOWING INSTRUCTIONS FOR YOUR BENEFIT AND FELLOW CLUB MEMBERS

Facility changes

• No access to changing areas (so come ready to run)
• No access to water from bar (so bring a drink and leave in car)
• No access to club "box" (so will need to run with car keys in your pocket)
• No access to showers
• MASK wearing in the Sports Club is voluntary

Health and Safety

• To ensure your own and pack safety, the Committee is encouraging members to carry their mobile phone during a session
• The Committee is encouraging members to install the Protect Scotland App. See link: https://protect.scot/

Stage 1: Before you train

• YOU MUST STAY AT HOME IF
• Have you been in contact with someone with COVID-19 in last 14 days
• Have COVID-19 symptoms or are feeling unwell (high temperature, continuous cough, loss or change in taste or smell)
• Have been overseas to a country on the quarantine list 

Stage 2: Booking your training sessions

• IF YOU DON'T PRE-BOOK YOUR TRAINING PLACE, YOU DO NOT RUN 
• Book the session in advance to be able to run so please be vigilant in the following process
• Please fill in the booking form anytime before 6.30pm on a Monday and Thursday. The links to the form and pack list are both on the blog in the menu to the left and via a link at the top of the page
• After 6.45pm check the link for your final pack number and who is in your pack

Stage 3: Arrive for training

• Please arrive between 7.10pm and 7.30pm maintaining a 2m physical distance from everyone else
• Hygiene - On entering the Sports Club please use hand sanitiser situated in the reception area (between toilet doors)
• Packs - Please meet up with your pack in the club gym area. Male members enter through Gents toilets and female members through Ladies toilets.  Join your pack before and during session. Everyone else maintain a 2m physical distance

Stage 4: Training

• Leaving order will be once all members of your pack have arrived you can go
• Leave a 3 minute gap between packs leaving the Sports Club
• Packs will exit Sports Club through the fire exit door in the gym
• Maintain 2m physical distance with other packs when doing all aspects of your training

Stage 5: Training complete

• Once training has finished leave the club promptly and maintain a 2m physical distance from everyone
• Hands should be washed and/or sanitised as soon as possible (advice is to have hand sanitiser in your car)
• If you become unwell after training, with COVID-19 symptoms, you should first contact your GP/NHS 24 and then inform Richard Lawton, Calderglen Harriers COVID-19 Coordinator, on any of the following ways. Email: lawtons1@sky.com ; Mob: 07849 231343 ; Harriers WhatsApp group

Further information

Scottish Government guidance: https://www.gov.scot/coronavirus-covid-19/

Scottish Athletics guidance: https://www.scottishathletics.org.uk/clubs/club-support/coronavirus/

Training Monday 14th September

The 10k session is simple this week (at least to set up your watch!).

6 x 1km at 10k pace, 1 minute recovery. 

Do a few miles warm up and cool down. 

Alan

Training Thursday 10th September

This week we keep the total threshold volume at 30 minutes but break it down into 3 x 10 minutes with 3:30 jog recovery between. Fit this into an 8 to 10 miles run. 

Alan 

Training Monday 7th September

The September Auldhouse 5k TT window is still open for those still to do it. Otherwise the session is as follows:

2 sets of 1 x 1600, 1 minute recovery, 1 x 800m with 2 minutes between sets, at 10k pace as usual. So that's 1600m, 1 minute, 800m, 2 minutes, 1600m, 1 minute, 800m.

Warm up and cool down with a few miles at either end of the session.

Alan 

Training Procedure for Thursday 3rd September

Welcome back to the club. For the purpose of tonight's trial club training night it is important you read these COVID-19 restriction Training Procedures. Remember tonight is invitation only so please refer to Alan's post (http://calderglen.blogspot.com/2020/08/test-of-new-club-mondaythursday.html) 

Before You Train

YOU MUST STAY AT HOME

• Have you been in contact with someone with COVID-19 in last 14 days
• Have COVID-19 symptoms or are feeling unwell (high temperature, continuous cough, loss of or change in taste or smell)
• Have been overseas to a country on the quarantine list or exposed to someone with COVID-19 in the last 14 days

Club Booking Procedures please refer to Alan's post (http://calderglen.blogspot.com/2020/08/test-of-new-club-mondaythursday.html) 

Arrive for Training Procedure

• Bubble Packs - Please check on or after 6.45pm for your final bubble pack number and who is in your pack. Alan will be doing some final merging of packs up to that time.
• As Alan stated in his post please arrive between 7.10pm and 7.30pm. 2m physical distance must be maintained
• Toilets - To minimise use of Sport club toilets I encourage members to use the toilet before you leave home but the Sports Club toilets will be available to use
• Hygiene - On entering the Sports Club please use the hand sanitiser situated in the reception area in between toilet doors
• Bubble Packs - Please meet up with your bubble pack in the club gym area.  Male members enter through Gents toilets and head to gym. Female members enter through Ladies toilet door and head to gym.  Join your bubble pack (max of 5 runners) before and during session.  Always maintain 2m physical distancing with everyone else
• No pre club announcements 

Training Information

• Bubble packs will exit Sports Club through the fire exit door in the gym and leaving order will be fastest pack first with a 3 minute gap between each bubble pack
• Ideally fastest packs go first, if your bubble is complete, just go and if you catch a pack in warm up then pass swiftly and at 2m physical distancing
• Warm up run to Auldhouse Arms and once arrive each bubble pack will organise who is running first with 30 second intervals between runners
• As part of the warm up route covers the Time Trial route please follow club protocol of running to the left when seeing another runner coming towards you
• Once your bubble pack has finished the Time Trial please leave as quickly as possible with a cool down run back to club

After Training Procedure

• Once training has finished leave club promptly and maintain 2m physical distancing with everyone
• Hands should be washed and/or sanitised as soon as possible (advice have hand sanitiser in your car)
• If you become unwell after training, you should first contact your GP/NHS 24 and then inform Richard Lawton, Calderglen Harriers COVID-19 Coordinator

Facility Procedure (EK Sports Club)

• No access to changing areas (so come ready to run)
• No access to water from bar (so bring a drink and leave in car)
• No access to club black box (so will need to run with car keys in your pocket)
• No access to showers

Further information

Scottish Government guidance: https://www.gov.scot/coronavirus-covid-19/

Scottish Athletics guidance: https://www.scottishathletics.org.uk/clubs/club-support/coronavirus/

Training Thursday 3rd September

 If not part of the Auldhouse Time Trail return to training trial (a separate post will soon be published with instructions from Richard), then either do the Auldhouse TT on your own throughout the day (see the post highlighting the start and finish line positions in Auldhouse) or do the following Threshold session:

8 to 10 miles run with 5 x 6 minutes threshold, 2 minutes jog recovery inserted in the middle of the run. Needless to say, the bit before you start and the bit after you finish the reps should be at an easier pace than Threshold!!!

Alan