Club Training Thursday 29th July

Thursday's session is a bit more speed work. The session is:

8 x 400m at 3k pace, 90 seconds recovery

Use the Langlands Place 400m "straight" for the session with a warm-up through the glen and then coming out of the glen opposite Sainsbury's rather than continuing on to the exit nearer Langlands Moss. Cool down via Greenhills Rd.

The session is more difficult than it looks as you are running 3200m total at 3000m race pace, although with recoveries. Consistency is the name of the game. No point blowing up after a couple of reps only to reappear for the last rep. Try to keep them all the same to within a second.

Alan

EAST KILBRIDE SPORTS CLUB AGM

 Dear Members

 The Annual General Meeting will take place at East Kilbride Sports Club on Thursday 5th August 2021 at 7.30pm. There are no proposed changes to the Constitution and fees are to remain as currently set. Notices will be posted within the Sports Club. Any member wishing to put themselves forward for an Office bearer or Convener position on the Committee must put their name forward in writing with a proposer and seconder to the Sports Club Secretary

Club Training Monday 26th July

As we move towards the hope of a winter racing season, we enter a phase of gradually starting to release some speed endurance from the depths of our muscles. Monday's session is as follows:

3 x 6 minutes at 5k pace, 4 minute jog recovery (regroup into your packs)

Base the pace on your most recent 5k average pace (Auldhouse or otherwise)

The route is from the club, along Strathaven Rd to the small roundabout at Greenhills Rd. Run around in front of Sainsburys and then start the session at the junction for Langlands Club House. Run past the clubhouse into Auldhouse and straight through Auldhouse Cross. Turn right past the kennels and onto Shields Rd. Turn right on Greenhills Rd and back to the club via Strathaven Rd. In this heat, hydrate well before and after the session.

Alan

Vertical Mile Race Report

So here it was, a traditional Harriers' event once again, the Vertical Mile. 14 hardy runners lined up at the bottom of Sydes Brae Road this time with a normal 'race' type start. 1st to the top was Chris McCarron in 6:40, a course best by 6 seconds, mostly due to the fact he was trying to get away from Iain Tomb who was 2nd in 7:06. Next up our first close battle took place with Stephen just out dipping our women's champion Karen Allen in 7:53 and 7:54 respectively. Kenny Leinster had to once again channel that inner hill runner to complete the mile in 8:27, some seconds faster than last year. Our second and third female runners were Julie T and Frances both in 8:35 as they could not be separated. 2019 Champion Alison Lessels was our 4th female completing the mile in 8:43. Robert Gibson running only his second ever Vertical Mile this time not virtually, ran an 8:53 to take 9th. Seasoned Harriers Gerry Mullen and Russell Couper completed the course in 9:44 and 10:37, both great times as Gerry is on the comeback. Next up is a special mention to new Harriers Julia and Tarlochan who ran the Vertical Mile with great enthusiasm after only a few club training sessions, great work. Julia ran 10:45 and Tarlochan in 10:55. Finally, Colin Banks was our final runner to complete the course in 13:47, well done Colin, good to see you back at the club.

Overall great performances all round on what is a HILLY and quite simply lung-bursting course.

With Thanks to Eddie and Billy for the race timing and photos! More photos here.

Until next year! 

Chris

Club Training Thursday 22nd July

 In complete contrast to Monday, Thursday's session is a light, faster paced session.

10 x 1 minute at 3k pace with 1 minute jog recovery.

Do the session at our 400m reps venue at Langlands Place. Start the first rep at the road junction and run at the correct pace towards the end of the street. The minute will be up before the end of the street, so jog slowly to the dead-end, jog around the dead end until your minute recovery is up and then do rep 2 heading in the opposite direction. Again, jog slowly such that you can start rep 3 at the junction.

Warm-up via the glen, coming out of the glen at Langlands and then crossing over the road and into the trail past the Langlands Moss boardwalk as if you were doing our 10k trail race. Then turn up the road to Langlands Place.

Cool down via the glen again, but this time run around the trail in between the Sainsbury's warehouses (again, as if you were doing the trail race), down the bank and into the glen.

Alan

Club Training Monday 19th July 2021

Everyone should have recovered from the Vertical Mile by now, so back to our once per 10-day threshold sessions. These sessions are designed to adapt your physiology to be able to continue to maintain a quality pace in the presence of rising lactate levels as we ask for power from the legs at a faster rate than our muscle energy stores and blood oxygen can provide it. This is what happens in races of about an hour in duration where you are continuously operating at that limit.

3 x 10 minutes with 3:30 jog recovery.

Warm-up through the glen to the tunnel. Climb up the bank onto the Stathaven Rd and turn right at the Crutherland onto the back road. Start the session at our usual right hand 90 degree bend a few hundred metres further on. At the junction with Leaburn Rd, turn left and immediately right and continue up to the next junction where you turn right onto the top, rough road. Carry on along the top road, through the cross roads (be prepared to stop for traffic at the cross roads) and then eventually follow the road as it sweeps down to the right. When you reach Leaburn road again, turn right and continue back to the Park Farm junction. Continue past Park Farm, Langlands hill and Sainsburys and back to the Strathaven Rd and the club.

Remember to fill in the training registration form before 18:30 on Monday.

Alan

Club Training Thursday 15th July

Following Monday's all-out effort up the Vertical Mile, Thursday is an easy, medium length recovery run. The route to follow is Strathaven Rd to Greenhills Rd to the fingerposts (Shields Rd). Take Shields Rd and then take the second right off Shields Rd and turn first left and around by the recording studio. Follow the road until it eventually turns sharp left and heads back towards Auldhouse. At Auldhouse cross, carry straight on to Langlands and around via Sainsburys to the Strathaven Rd and the club.

Remember to fill out the training registration form as per usual. If anyone is thinking they are ready to move up (or down) a pack, please let me know.

Alan

TTC 2021 - Now with Sponsorship

Good news for those signed up for the TTC; we have now secured sponsorship which means the price drops to £85 and T-shirts are go! There are a few of the 20 places available still. Come the weekend we will open them up to non-Harriers (there is already a waiting list of non-Harriers).

Alan

Crieff 10k

This race took place on Sunday 11 July in its usual time slot in the racing calendar. A few Harriers have done this race before but I don’t recall anyone running it within the last five years at least.  This was my first race in seventeen months and the small race capacity of 200 appealed to me as I eased back into racing and the slightly different conditions we are experiencing at races at the moment. The race was split into two start times with the first 100 going off at 11.00 and the second 100 going off at 11.25. I was off at 11.00. 

Numbers were sent out in advance, I was asked not to arrive before 10.15 (for 11.00 start time) and to arrive race ready (no changing facilities).

The race started at its usual spot from Morrison’s Academy sports ground and there was ample room on the playing field to do a warm-up and space out pre-race.  The race is billed as being multi-terrain and I would say about 8k at least was off-road.  The course heads out over Laggan Hill past the Baird monument and back along the banks of the River Earn via Lady Mary’s Walk. All in it was billed as having 220m of total ascent and a lot of the climbing was done in the first 3k. I did find the going a bit tough for my first race back with the humid conditions and the hills. The trails were narrow in places and it appeared it had been raining in the last few days so it made for boggy underfoot conditions. 

I finished 5th female in a time of 45:26 and overall reasonably pleased given how I felt during the early part of the race. Strathearn Harriers put on a well organised race in the current climate and I was glad a race of this size was my first race back.

Julie

Club Training Monday 12th July - The Vertical Mile

The eagerly anticipated Vertical Mile takes place as part of club training on Monday. This will be a straight race up the hill for up to 30 participants. In the unlikely event we have more than 30, we will split it into 2 waves. Register as usual for club training to be included in the start list and check your pack for the warm-up.

Warm-up in your packs via Newhousemills Rd and first left at the top of the hill, then work your way through the backroads and down to the bottom of the Vertical Mile as recced last Thursday. Eddie is going to do the timing for the event. This event is all about pace judgement and matching your effort to the steepness of the hills. So keep the heid and think about how to optimise your time.

Trophies will be presented to the lady and male winner back at the club (probably outside) after the event. Looking forward to receiving a race report and some photos from the night!

Alan

TTC 2021

Latest list of those registered and deposit paid is here. Note that this list will be updated approximately once per day in the evenings.

The TTC returns. Having had to postpone last year's event, the time has now come to return to the TTC. Needless to say, there are a few covid related uncertainties and restrictions which means a few changes for this year as listed below, but basically, the weekend will be very similar to previous years.

Dates: the event starts at approximately 5pm on Friday 10th September and finishes at around 1200/1300 on Sunday 12th September.

Venue: Trossachs Tryst Hostel, Invertrossachs Road, Callander

Participants: the number of participants is dictated by how many households we are allowed per room in the hostel. In the best case scenario, according to Scottish government plans, the country will be in level 0 of covid restrictions by the time of the training camp. This means a maximum of 4 households per dormitory. There are 5 dorms, meaning an accommodation limit of 20 (I shall stay at home in Callander to free-up a space). Each dorm shall be a bubble for the purpose of indoor activities at the hostel (i.e. breakfast, lunch). A first-come-first-served booking list (upon deposit payment) will be put in place. We have to balance the numbers female/male to match the number of rooms and households (i.e. groups of 4 female/male). We will do our best to arrive at the best compromise to maximise participation. Note that if the government keeps us in level 1 or 2, then we are limited to 3 households per dorm and hence 15 participants total. The club will cover the economic consequence of this if it happens.

Breakfasts: We shall provide the breakfast goods for self-service (each bubble at a designated table in the dining room probably). So more or less the same as usual.

Lunch: A lunch box will be provided to each person from the same caterers who usually do our buffet lunches. Under current guidelines, the caterers are not allowed to do buffets. A lunch menu choice form will be posted nearer the time for you to choose your lunch box from. Lunch will be provided on the Saturday only to cut down costs per head (for the lunch and also to try to avoid the late check-out charge on the Sunday if we are delayed on the long Sunday run).

Dinner: We will be having dinner in the Lade Inn on Friday and Saturday as per usual. The Lade Inn will organise us according to whatever restrictions are in place at that time. I shall put a menu choice form on-line nearer the time. The cost includes two courses. A third course will be available at extra cost (pay for that on the night as usual).

T-shirt: If we do not get sponsorship, then there will no T-shirt this year to keep costs per head down. However, we are gathering T-shirt sizes on the registration form, just in case.

The Runs: We shall be split up into 3 or 4 packs of approximately equal ability. We have a good handle on the packs nowadays; one good thing that has come from our covid restrictions! A coach shall be assigned to each pack to "lead" you through your run. There will be running sessions on the Friday evening, Saturday morning, Saturday afternoon and Sunday morning and some conditioning session options on the Saturday afternoon.

The Cost: On the assumption of no sponsorship, the cost per head is £100 to include all of the above. We are doing this at cost, with a slight loss, which the club will cover. It is important that we fill all the places to cover the costs as best we can. 

Your booking and place in the list is secured on payment of a £20 deposit to Russell via any of the usual means (cheque to Calderglen Harriers, cash or on-line payment, details from Russell). The balance is due by the end of August. Should we get sponsorship (we are working on it), then the cost will be reduced to £85 and we will re-introduce the T-shirt for the event. If anyone has already paid the full £100 and we get sponsorship, we will refund the £15. Should we end up in covid level 1 or 2 and our numbers are reduced to 15, the cost to each participant will still be the same as above and we will cover the loss.

Registration: Please use this on-line form to register for the event and then get in touch with Russell Couper to pay your deposit. Russell will advise me of the date payment received and I will sort the booking list by the date of payment. This will define the first 20 (my name will appear on the list, but ignore me as I am not taking one of the twenty places in the hostel). We will have to sort the list into blocks of 4 for the dorms, so we may not quite reach 20 if we do not have multiples of 4 men and 4 women registered. I will update this post with a link to the live list so you can see how it is evolving. We will have a waiting list should we exceed 20. Please pay your deposit to get on the waiting list. This will be refunded if you don't get in. 

Apologies for all the reading above! If you have any questions, then please let me know.

Alan

Club Training Thursday 8th July

Thursday's run is a recce of the Vertical Mile course, particularly for the benefit of the newer members of the club who may not have done this before (the actual Vertical Mile race is on Monday).

Go through the barrier beside K-Park and then swing around onto the lower path and back towards the bridge at the foot of Newhousemills Rd. Climb Newhousemills Rd and take first left at the top of the hill. Then follow the country road to Auchentiber. Run down to the bottom of the Vertical Mile (the junction of the hill with the slip road) and then have a very easy run all the way back up to the war memorial where the mile finishes. Make sure everyone knows where  the finish line is (the gate into the war memorial). It is useful to have run the full route just as a reminder of where the steep bits are and where the flatter bits are so that you can judge your effort during the race. Take the road just before the war memorial and return to the club via more or less the same route. The pace should be easy.

Trophy winners from last year, please bring the trophies back either on Monday night or give to Russell or Frances beforehand and we will present them to the winners after the event back at the club (probably outside the club).

Alan

Strathaven Striders' 105 & 210 Track Marathons

Race reports, you wait weeks and weeks (ok, since Chris' Lairig Ghru post last Saturday!) and then two come at once - not only two but two within the same race, sort of.

To explain I entered the first of the above events ( to be held at the John Wright SC athletics track) around eighteen months ago hoping it would be a good test of my readiness to come back to longer-distance racing and ultras in particular. A marathon may seem an extreme method of doing so but I reasoned that, if at any point I felt unwell, dizzy or in pain I could simply stop and be only a short distance from my car (and defibrillator in the Sports Centre, more importantly). As we all know Covid-19 intervened and the event was postponed until March and then to June of this year but the RD, Craig Hamilton, temptingly opened the 2021 event for the very next day - hooking the less-sensible members of our running community such as Ian Rae, ex-harrier Ivan Field and this author. Finally after a fifteen month hiatus the double marathon took place over the weekend of 26th & 27th June although that meant I had to give Billy's Sports Challenge on the Friday night a miss. Playing golf, cricket, rugby, tennis and especially hula hooping didn't seem sensible preparation. 

Prior to the start the words of Blur's 'Parklife' were becoming an earworm in my head 'and it's not about you joggers who go round and round and round' - fortunately that stopped one the race got underway. 

In all honesty there's not much to report although I have to say it was nice to pull my harriers vest on again and pin a number to it. (I did have a slight moan that the pins were so small I could barely see them let alone push them through a vest and a number - I brought my own the following day). NB Warning, flesh picture to follow. A week past last Saturday the field, all thirty of us as it transpired, assembled at the 200m mark (a marathon is actually 105.5 laps of a standard track (bet you didn't know that - I certainly didn't)) and ran around and around and around and - well, you get the picture. It wasn't a bad day for running but the resurfacing works on Calderwood Road really did not help, billowing clouds of tar-filled smoke blowing across the lanes made even breathing rather unpleasant around the final bend. Fortunately the wind shifted and the workies moved along the road to give us some relief from the stink. 

After a while I asked the RD on the way past how many people had started to which he hesitated then replied, 36 or 37. I was puzzled that he didn't immediately know how many had begun such a small race then twigged what I had suspected in the first instance - I was last and he was trying to be kind to me. Aw, bless him. Each time you ran over the finishing line the tracker on my ankle activated a large screen a few meters further on so you could see your time, position, last lap time, fastest lap time, etc. I had noticed I was 30th but only then realised that meant last although, as an ultra runner, I wasn't too concerned as many folk go off too fast.

Being continually lapped by most of the field didn't bother me too much, I guess going in with low expectations helped in that regard and it was nice to interact with everyone in the field especially the front runners who were nothing but encouraging. I was slightly daunted though when I noticed (on both days) there were quite a few Nike Next% shoes in evidence. After a while I stopped looking at the screen and concentrated on keeping my own pace controlled and steady and so was surprised to inadvertently spot after around thirty laps that I was now 29th. With my competitive juices suddenly revitalised I lifted my gaze to check out the opposition around the oval and almost immediately saw the guy I must have passed. Seeing the information on the screen every 400 meters was invaluable as I quickly identified who was in 28th. To cut a long story short I finally finished the race at the giddy height of 27th place in a much faster time than anticipated of 4.34.44. Ian was 22nd in 4.07.46 while Ivan was 16th in an excellent 3.46.55. Unusually for this distance there were no dnfs. 

Sadly Sunday dawned with clear blue skies and consequently much higher temperatures. NB another warning, naked flesh picture later. Only 25 runners lined up for this, the 2021 version, seven of whom had run the day before. I felt in control for the first 11 miles but with the day warming up and the previous day's exertions taking their toll struggled the rest of the way eventually having no choice but to run/walk (run the straights and walk the bends) for the final four miles. I was the final finisher, one dnf this time so wasn't last, in 5.38.06. Ian ran 4.29.14 for 17th place and Ivan came home in 4.01.29 for 12th position. It may only have been 26.2 miles but I felt worse than I have after many ultras - utterly spent, I'd had to dig really deep to keep going. However it is done now and I am currently (eight days later) still enjoying not running, eating for Scotland and drinking lots (alcohol mostly!) Big thanks go out to Graeme Lindsay (twice) and Allan MacLellan for coming along and shouting me on from the car park (the closest anyone was allowed under the SLLC Covid rules)

The 2020 race was won by Oliver Reilly of Greenock Glenpark Harriers in 2.50.26 and Rosie Bell in 3.29.34.  

Saturday male podium

Saturday female podium

Whereas the 2021 race was a triumph for Rob Soutar in 2.46.17 and the indefatigeable and afore-mentioned Rosie in 3.31.09 - as you can see less than two minutes more than the previous day!

Sunday male podium

Sunday female podium

The 210 ultra, as the RD called it or the double marathon as I would prefer as neither race is an ultra, was won by Richard Goldworthy of the host club in a combined total of  6.25.51 followed by, inevitably, Rosie Bell in 7.00.43 with Ivan in third place on 7.48.25. Ian was 6th in 8.37.00 while I was seventh (and last!) in 10.12.50 

The double marathon 1, 2 & 3

                                             Finally the picture I've been warning you about...

Memo to self; when the sun is out and you're wearing your club vest for the first time in ages, apply sun cream. What a clot!

Race bling

Some rather nice Asics race tees

While I can't in all honesty recommend a track marathon to you it certainly was an experience I won't forget in a hurry.  

  

Club Training Monday 5th July

This week we are stepping the duration of each threshold rep up to 12 minutes but only doing 2 reps. Its quite a big step up in rep duration but by limiting to 2 reps, we keep the progression manageable. There is a 4 minute jog recovery between the reps.

The weather forecast is looking a bit rubbish, so let's not go too far from the club and keep out the glen as that is likely to be a quagmire. I therefore suggest that for the warm-up, run out the club and turn left along the Strathaven Road to Greenhills Road. Run around by Sainsbury's to the main gate. The session starts there. Start off on the Sainsbury's loop in a clockwise direction but when you reach the top of the hill at Greenhills Rd, turn left along Greenhills Rd on the new pavement. Turn left at the second roundabout and then take the left hand of the fingerposts past the new houses to Auldhouse Cross. Turn left at Auldhouse Cross and back past Langlands Club House and then back past Sainsburys and back to the club via Strathaven Rd.

Remember to keep the effort constant and vary the pace accordingly (slower going up hill, faster downhill). For those wearing heart rate monitors, we should see a very straight heart rate line during the reps although the pace will go up and down.

Alan

Lairig Ghru, with a fall or two!

So here it was at long last, a Race. A number of weeks ago a friend and fellow hill runner had told me the Lairig Ghru entries were opening allowing me to get a place in what is a very popular race. For those unsure, the Lairig Ghru is a Scottish long classic hill race that begins at Braemar police station and follows a rocky track through the heart of the Cairngorms national park before reaching a rugged boulder field, before finally descending into Aviemore and finishing at the police station. The distance is 26.8 miles/ 43km with 2400ft of climbing. This race is a must-do for any hill runner. So, I signed up in the excitement but yet trepidation of the distance. A block of good training followed and last Sunday I was there ready to go.

Running a distance of this length was a new experience with careful planning to avoid the Runners WALL! The plan was a gel and a cliff bar per hour or six miles. Fluids were little and often. A wave format was used something I think we’ll see for the next year or so at least. 10.10 am came and went then I was off; the plan was to run at a comfortable pace until Derry lodge 8.5 miles in and the only cut-off set at 1hr 30 mins. This section of the race is on a flattish but undulating trail. The first mile passed in the 6.50s and although easy, this was ahead of the 7.20 pace as planned. Derry lodge appeared in a flash crossing the River Dee in 59 mins, well ahead of schedule. The landscape was changing too, from enclosed trail to open plains spiralling up to a number of the Cairngorm Munro's. After a tricky river crossing the route climbs steadily towards Corrour bothy, the track now rocky, uneven and technical. 

I took a minute at the river to refuel and take on some well-needed water on board (it was 22C at this point- less than ideal), looking around at the Devil's Point and the mountain pass ahead in that moment COVID, politics and restrictions couldn’t seem further from reality. A few miles later at 22km’s suddenly a race that was going better than planned, was now in doubt. The mountains suddenly become much bigger when you’re lying flat on your stomach. A nasty trip and fall on some rocks led to gushing blood from the knees, elbows, arms and lower back not to make it overdramatic! I quickly sprung up a ran a few more metres until I stopped, had a seat on a rock and attempted to stem the blood. Another 10 mins passed and I was losing time, yes this was the slowest part of the course but a fall was not planned for! I’ll cut to the chase a little, another 12 miles on hobbling brought me to Glenmore Forest after the infamous boulder field. From mile 22 I began to run a little on the final descent into Aviemore. There I was, a few miles, hours and falls later I was finishing the longest and warmest hill race on the calendar. Overall I was pleased with finishing the race and having the focus to ignore the horrible thought of 13 more miles at a walking pace, however, disappointment was high, finishing around an hour slower than planned/expected. To finish, what a pleasure it was to pin a number on once again- may this be the first of many!!! 

I finished in 4hrs 48 mins around an hour slower than planned but hey ho that’s life! The winner was the very talented GB mountain runner and local Robbie Simpson in 2hrs 59 mins some way ahead of everyone else- sub 3 on the Lairg Ghru is generally speaking a sub 2.30 road marathon! Nothing But praise for Deeside Runners, excellent organisation on what is a logistical nightmare of a race, with registrations/ kit checks/ local and national park approval.

The weather was hot and humid, the food taken was 3 Maurten Gels, Jelly babies and 1 Cliff Bar.

2 Litres of active root and water made up the fluids. Ate less than I carried but felt fine.

Finally, an enormous thanks to my mum who drove from Braemar to Aviemore while I ran and to all the well-wishers, the night before and on the day of the race- It’s certainly a race with unfinished business and I will return! 

Chris

Summer Pub Run

The pub run is on Friday 16th July. We will meet at the club at 5.40 to take orders and start running for 6. I have contacted the pubs and we are all welcome. I am looking for someone to be a driver for the night and get to the pub before us to but the order in for when we arrive. ‍♂️ 

Eddie