Club Training Thursday 30th September

Thursday's run is a threshold session which shifts the emphasis from the leg power of Monday's session to aerobic efficiency and operating on the edge of sustainable pace. For those new to this type of session, the effort of each rep is one that you could maintain for 1 hour in a race situation. So if your 10k race time is 1 hour, then that is the level of effort for each rep in this session. For others, a one hour race will be around 10 miles and that is the level of effort you should apply (if Callum Hawkins were to turn up, he would be running at his half marathon effort for each of these reps!). Note that it is a level of effort rather than a pace as uphill sections will be slower than flat or  downhill sections for the same level of effort.

The session is 4 x 6 minutes at threshold with a 2 minute jog recovery in between.

The route is from the club to the NEL roundabout and then turn right to the Whitemoss Roundabout and onto the Kingsway (petrol station side). Start the first effort when you have passed the petrol station exit. Head down to the Whirlies, turn left onto East Mains Rd and all the way down to West Mains Road. Follow West Mains Rd up to McDonalds and then left and back up the Queensway to the Strathaven Rd and the club.

Alan

NATIONAL XC RELAY CHAMPIONSHIP

 The National XC relay will be held on Saturday 23rd Oct

This year the venue has moved to Scone Palace.

Its 4 legs for Ladies and Men in this one.

Cost is £6 per head and should be paid before race day.

Timings are not available but normally slightly later than the West start times.

Again make sure your SA number is up to date.

I need names by Monday 4th Oct.

If you wish entered leave your name HERE. 

Those already registered are listed HERE.

Provision Calderglen Grand Prix Events List and Simple GP Explanation

After a year without a Harriers GP, we now have the beginnings of a list of GP races for season 21/22. The Grand Prix is an annual event for all Harriers to compete against each other in a sort of handicapped league (the handicaps being controlled via the accumulation of points doubling jokers) and a parallel "scratch" championship with no handicap.

In simple terms, the points are awarded to each Calderglen Harrier dependent on their finishing position relative to the other Harriers in a GP race. The first Harrier gets maximum points of 12 (same for men and women), the second Harrier gets 11 and so on down to 1. 13th position and onwards get 1 point. Before the season, each Harrier is assigned a number of jokers. A Harrier can then "play" one or more jokers by declaring it to Russell, myself or some other designated person prior to the start of the race. Each joker played doubles the score (e.g. if you score 2 points by finishing 11th Harrier and play one joker, you score 4 points). Further jokers are accumulated by those who finish 5th or less (1 extra joker) or 10th or less (2 extra jokers). A code of honesty is expected from all Harriers to not "throw" any races to gain jokers. Finally, extra jokers can be accumulated by anyone on reaching the following milestones:

• 1 extra joker after 5 races
• 1 extra joker after 8 races
• 2 extra jokers after 11 races

There will usually be up to 16 races in the GP of which each person's best 11 scores count. The initial set of races is as follows although note that final details of some still have to be confirmed. We are checking to see if the Lanarkshire Road Relays (usually Drumpellier Country Park) are taking place in October/November, in which case they may also be added.

Provisional GP Races List 2021/2022

Alan

Club Training Monday 27th September

Monday's session is the first of a series of fortnightly cross country sessions at Brancumhall. This venue provides us with a mix of fast, flat sections, gradual uphill slogs and heavy going, all good for building strength and running technique for the forthcoming cross country season. Running cross-country involves more strength than running on the road as the soft ground absorbs the elastic energy from your muscles (and shoes if you have some of those new, fangled carbon fibre plate jobs) and forward motion is therefore dependent mainly on muscle power. The strength developed during a cross-country season then transfers over to the road (and track) as propulsion can then come from a combination of elastic energy and improved muscle power. This is why many of the top runners combine a winter XC season with their summer track and/or road season. Its all part of the bigger picture.

The session for Monday is 6 x 2 minutes at 4k/5k pace (i.e. the pace of the first few short relays) with a 2 minute jog recovery around the usual perimeter of the pitches.

Run to Brancumhall via the usual route down High Common Rd and St Leonards Rd (and the reverse on the way back). Bring your usual road shoes for the run to/from Brancumhall and then a change of shoes (if you have them) for the grass efforts (e.g. trail shoes or spikes). There may be a kind Harrier who can take your shoes to the venue in their car but bring a shoe bag or something to carry your shoes just in case.

Alan

Club Policies

Scottish Athletics require affiliated clubs to have certain policies in place and to make their membership aware of them. The following polices are in place and are also available from the "Policies" menu at the bottom right of the club web page (www.calderglenharriers.org.uk). 

Conflict of Interest

Disciplinary

Equality

If you have any questions on these policies, please contact Frances Ferguson or indeed any member of the Harriers' Committee.

Alan

Grand Prix Race - Glasgow University Road Race 16th October

As we kick start the Harriers' Grand Prix for 2021/2022, (a separate post is going up later this evening with a list of the races for the early part of the season) the Glasgow Uni Road Race (5 miles) is another regular event in our GP and is back on this year on 16th October. Although entries might be available on the day (at increased cost), with an entry limit of 250, I doubt there will still be on the day places available. Therefore, entry via EntryCentral (closes on 15th October) is recommended. 

Details from the EntryCentral web site are as follows:

In order to coincide with the 100 year anniversary of the Glasgow University Hares and Hounds, the popular and longstanding 5 mile road race will take place this year on 16th October 2021.

The Glasgow University 5 Mile Road Race takes place on the outskirts of the City of Glasgow. With the start in the Garscube Sports Complex, it then follows a 2 lap course round quiet roads with a good balance of flat running and some hilly sections. Race start time is 11am. A map of the course is available.  

Online entry is available until Friday 15th October. Dependent on demand, there may be opportunity to enter on the day at the Garscube Sports Complex at an increased price of £10. However, entries are not guaranteed and we recommend entering online before the race. 

Registration, number collection and entries on the day will be at Garscube Sports Complex, from 09:30am until 10:40am. There will be toilet facilities at Garscube, but no changing rooms- we ask that you arrive ready to run. 

The prize giving will take place immediately following the race at Garscube Sports Complex. Prizes will be awarded in the following categories: U20 women, Senior women, Masters Women, U20 men, Senior men, Masters men

If you have any queries please email the race organiser Tara Walker at captain-handh@gusa.gla.ac.uk.

Alan

Club Training Thursday 23rd September

Thursday's session is a medium duration run at an easy pace. The point of these runs is aerobic development; not eye balls out efforts. You should finish the run feeling you could go on for miles more. The route is all the way down Queensway to the Holiday Inn and then run along to Morrisons where you should turn right  and follow Stewartfield Crescent around to Stewartfield Rd. Take the back path down to West Mains Rd and from there past the railway station to Lidl and up Churchill Avenue to the club. I will try to balance the packs so nobody should be too stretched in their pack.

(remember Monday is a Brancumhall XC session, so get your off-road shoes of choice steam cleaned).

Alan

Club Training Monday 20th September

Well done to all who did the progression run on Thursday. Really impressive self-control to stick to the assigned pace. We will be doing that session again but now that the concept has been demonstrated, the next time we will move on a step (i.e. drop the slowest step and end up slightly faster than 10k pace on the last step). So watch this space. Other news to announce is that next Monday (27th Sept) will be a Brancumhall session as we enter into the XC race season. So get your spikes or off-road shoes looked out and cleaned!

However, this week, we are returning to strength and speed with a session of 8 x 1 minute hill reps at 10k race pace effort on Avondale with a slow jog down recovery.

Warm-up via Strathaven Road, NEL roundabout, Churchill Avenue, around the back of Lidl and into Avondale to start at the usual wider part of the pavement on the right. The cool down is the direct route back to the club.

Alan

ONE FOR THE BUDDING LEWIS HAMILTON'S OUT THERE (only a few spaces left)

 This Sunday the RC club (Glasgow Model Car Club) has an open day @EKSC.  We have a  limited amount of spaces for you to have a go and race an RC car!  Why don't you get together with your friends and all book the same time slot to race each other!    These sessions are totally FREE but you must book!!!

All sections of the sports club, friends and family are invited to book in at the link below.   You MUST book into a session as we have a limited amount of cars available for you to drive. Please spread the word.

Reserve your time slot and more info here - 
https://bit.ly/have-a-go-sessionsGlasgowRC 

--

Many thanks

Duncan Pole Glasgow Model Car Club Secretary

Club Training Thursday 16th September

Thursday's session requires a little bit of preparation to programme your watch in advance. The run is a progression run of approximately 1 hour duration (the final cool-down may well take you beyond the hour depending on how far you finish from the club). For each pack, I shall set an approximate 10k pace and then the pace of each stage of the progression is calculated from that. The session is as follows:

• 10 minutes at 1.5 x 10 k pace (so if 10k pace for your pack is 4 minutes/km, then the pace of this effort is 1.5 x 4 = 6 min/km)
• 10 minutes at 1.4 x 10k pace (e.g. 1.4 x 4min/km = 5:36 min/km)
• 10 minutes at 1.3 x 10k pace (e.g. 1.3 x 4 min/km = 5:12 min/km)
• 10 minutes at 1.2 x 10k pace (e.g. 1.2 x 4 min/km - 4:48 min/km)
• 10 minutes at 10k pace (e.g. 4 min/km)
• 10 minutes (or back to the club) at 10 minutes at 1.5 x 10k pace (e.g. 1.5 x 4 min/km = 6 min/km).
• Cool down at 1.5 x 10k pace (if the final 10 minutes does not take you all the way back to the club via the reverse of the run to Carron Place)

There is no gap or rest between each 10 minute. The pace should be stepped up as soon as each 10 minute period ends. This can be programmed as a workout on the Garmin Connect app and transferred to your watch. It is also possible to programme the pace setting for each 10 minute section. The video at the end shows how this can be done using the above example times. This needs to be entered as a pace range e.g. 10 seconds/km either side of the target pace such as 5:50 to 6:10 min/km for the 6 min/km target. Alternatively, someone with good eye sight can just keep an eye on the pace on the watch and keep their pack running at the correct pace. The 10k pace to be assumed for each bubble is listed at the end of the post. The packs usually consist of multiple bubbles e.g. Pack A might be bubbles 1 to 3 or 2 and 3.

The route is circuits of Carron Place, getting there by turning left onto the Strathaven Road, along Greenhills Rd to the top of the hill and then down Singer Road to Carron Place. The first 10 minute section starts as soon as you leave the club.

• Bubbles 1 to 3 should base their times on a 10k pace of 4 min/km.
• Bubbles 4 to 5 should base their times on a 10k pace of 4:30 min/km
• Bubbles 6 to 7 should base their times on a 10k pace of 5 min/km
• Bubbles 8 to 10 should base their times on a 10k pace of 6 min/km

Alan

WEST DISTRICT XC RELAY CHAMPIONSHIP

Its been a long time since I've posted looking for names for an event.

With the cross country season approaching and events taking place I'm now looking for names for the West district cross country relays. As we have many new members to the club I should give a bit of background. Over the winter months there are a number of district and National cross country races starting with relays before moving on to longer individual races. These events are also gender specific. Do not be worried if you think you're not quick enough although there is no shortage of top athletes in these events there is also a good range of abilities.

These events do come thick and fast at times so the notices can overlap so watch out for what event your looking at and remember what ones you've put your name down for.

This event will also start our Grand Prix again so again new members please ask others about the details of this.

This event will take place on Sat 9th October

Venue is Alexandra park Glasgow.

Timings update. 13.00 for Ladies  14.15 for Men

Legs are 3 for Ladies and 4 for Men  (4k each)

We will run incomplete teams so everyone gets a run that wants one.

Cost will be £5.50 per head and should be paid to the club before the event.

I need names by Tuesday 20th Sept.

All entrants must be Scottish Athletic members at time of entry and be valid on the date of event too.

A lot of members have let their SA membership lapse during the past year so make sure you are up to date.

If you wish to be entered in this event please enter your name HERE.

Those registered to run are listed HERE.

The Conic Canter Ultramarathon Race Report (don’t worry, it’s not as long as last time)

The Conic Canter Ultra Race was a 38-mile run from Milngavie to Balmaha following the West Highland Way. The route took you north on the WHW going up and over Conic Hill before taking a left turn at the car park on the other side, along to Milton of Buchanan, before taking another left to join the WHW again and re-trace your steps back to the start.

The race was organised by the West Highland Way race team to fill the void of the cancellation of this year’s Highland Fling, Devil O’ The Highlands and full West Highland Way races. I suspect the organiser’s may have been slightly disappointed with the race take up – with only 81 runners actually starting. That said, there was a good atmosphere amongst the small band of enthusiastic runners and spectators as we set off at 7:30am on Saturday morning from behind the Scout Hall, up to Milngavie High Street to catch the start of the WHW.

Three months had passed since my last race at Glen Lyon and although I have been running ok in between times I hadn’t actually ran any further than 13 miles in one go. As can sometimes be the case, work, family, and life in general had gotten in the way of me doing any proper ultra-training so expectations were low as I set off. I was just going to enjoy the run. As much as anyone can ‘enjoy’ a 38-mile run that is.

There had been some heavy rain overnight and although still a bit damp, it wasn’t cold, and the forecast was to be dry all day. The small but merry band of runners soon spread out as we headed for Conic but there was plenty of walkers and cyclists offering cheery encouragement along the way to keep the spirits up. 

There are pro’s and con’s of running an ‘out and back’ type run – on the plus side you know exactly how far you’ve got to go at all times but on the down side…. you know exactly how far you’ve got to go at all times. Every time I whizzed down a hill on the way out, there was a little devil on my shoulder (in a Harrier’s vest) whispering “aye, you’re gonna pay for this on the way back pal”. After dibbing my dabber at the 10-mile check point at Gartness Road the miles came and went until Conic Hill revealed itself in all it’s glory. 

The walk-up Conic from the Milngavie side is a challenge but at least I wasn’t carrying a tent and the contents of a small bungalow on my back like the Tom Weir type character I passed halfway up. Those who have been there will need no telling but the view from the top of Conic made the whole race worthwhile alone – absolutely stunning. Being at the top of the hill was undoubtably the highlight of the day, however it was closely followed by the scramble down the other side into Balmaha car park – brilliant fun. To top it off, halfway down there was a herd of Highland Cattle grazing. I had to stop for a picture – Highland Cows with Loch Lomond in the background – you surely couldn’t get anymore Scottish than that – well unless Rab C Nesbitt happened to stroll by.

Balmaha marked 19 miles and the halfway point. After a very quick stop to pick up my drop bag for something to eat (no macaroon this time out, Lees pulled out of their sponsorship deal with me on grounds of slander after the melting incident at Glen Lyon) I was back running and heading for home. There was a long slow climb at Milton of Buchanan as we headed back up to join the WHW on the other side of Conic Hill, which I admittedly walked up, but then fuelled by my drop bag, I managed to start a slow trot homewards checking off all the landmarks I’d passed earlier in the day.

I took the second half a lot more relaxed than the first half – with a lot more walking involved as the sun came out. But I wasn’t in any hurry – just determined to enjoy the day out. The long-exposed section climbing back up the hill a mile or so after the Beach Tree Inn became a bit of a slog, and it was good to finally get into the shade of the woods as I approached Mugdock Park and Milngavie.

One final highlight of the day was at 37 miles, coming off the WHW and emerging onto Milngavie High Street only to find myself in the middle of a full-on Saturday afternoon fun fair with the high street absolutely rammed. I suspect I may have terrified a few kids waiting in line for a shot on the bouncy castle, me stoating about with a beetroot puss, muddy legs, and questionable odour. Not quite what you expect in the last quarter of a mile of an ultra. That said, I did get a lovely butterfly done by the face painter and the candy floss and hot dog were just superb.

After negotiating the last of the fun day thrill seekers, I entered the finish zone behind the Scout Hall where some lunatic had moved the Start / Finish line from the bottom of the hill (where I left it!) 50 metres or so up to the top. And that was that, ultra-marathon number seven completed in 7hrs 29 minutes, 37th place out of 78 finishers, which all things considered I was fairly happy with. What made it all the nicer was that all finishers were presented with a Conic Canter 2021 engraved crystal whiskey glass which I am delighted to report was filled on Saturday evening as I reflected on the day.

Not sure if this race will be on again as race calendars return to normal next year but I’d encourage anyone to give it a whirl if it does. Just remember to take some money for all the honesty boxes along the WHW (and for a shot of “Beat the Goalie” in Milngavie High Street).

Graeme

BREAKING NEWS.....NEWS FLASH...…SHOWERS AND CHANGING ROOMS REOPEN

Hi Folks,

It has just been confirmed that the showers and changing rooms have re-opened as of today Monday 13th September for Calderglen Harrier members.

The usual changing room areas that were used pre-Covid for men and women are available for use along with showers only on Monday and Thursday training nights for now.

There will be scope to use showers and changing rooms out with these nights and EK Sports Clubs will provide us with this information in due course. Watch this blog for further information.

Regards,

Richard

TTC 2021 - Done & Dusted

And so another memorable TTC comes to an end after a relatively last minute scramble to put it together. First & foremost, I would like to thank those who shared the load. To Russell for assisting with arranging the finances; to Eddie for fixing the T-shirts and breakfast goods and to Frances for stepping in to take over Plan C for the lunches at the very, very last minute, then filling the not inconsiderable vacant role of chief of porridge before finishing off the weekend organising the great kitchen clear out. Not only that but a huge thanks to all of the above for enthusiastically leading the packs despite a catalogue of injuries and conditions acquired in the preceding months! The Lade Inn did their usual excellent task of filling us to the brim, despite the non-standard circumstances of the pandemic and Fabb Scotland welcomed us to their newly named "Treehouse" hostel with open arms (and are already asking if we are coming back next year). Finally, the weekend only worked because of the enthusiasm of all of you who participated, whether you could make the full weekend or even just a day of it. Anyone who is not a runner would find it hard to believe what we voluntarily put ourselves through physically in the name of enjoyment but there is no doubt that this is what we did!

I didn't take many photos this year as I was too unfit to run ahead or to stop for action photos and catch my pack back-up and you know I wouldn't like to spoil their run by asking them to stop for a photo :-). Here is the album of those I did take (team photo still to be transferred from my camera). Feel free to add any photos you wish to the album.

Alan

Club Training Monday 13th September

Given the big miles and big climbs covered by many in the club over the weekend, Monday is an easy recovery run. Easy means, really easy, totally conversational pace, so never getting to the stage where your breathing is distressed and talking isn't possible.

The route is Strathaven Road to Greenhills Road and the all the way up Greenhills Rd to the Greenhills Roundabout. From there along towards Lickprivick but turn up the hill to the water tower, across Blenheim Avenue and then down the path to the Murray Road. From there back to the club via the Murray Roundabout.

Further encouragement to take it very easy is that the Thursday run will be a bit of a harder medium length progression run that will require some pace calculation in advance and some Garmin programming.

Alan

Let's play our part!

Scottish Athletics sent out an email to Frances in her capacity as Club Secretary. Scottish Athletics are following Scottish Government official position to protect all members and to play our part in keeping our sport safe.

Scottish Athletics is asking all members, coaches and clubs to play its part in keeping our sport safe from the rising cases of Covid-19. We understand that recently a number of clubs have had to deal with positive cases and we wanted to get the Sport Scotland and Scottish government message out further.

Please consider the following points:

If you do test positive or are a close contact please follow the guidance laid out below.

Test and Protect is Scotland’s way of putting into practice NHS Scotland’s test, trace, isolate and support strategy. Containing outbreaks early is crucial to reduce the spread of COVID-19, protect the NHS and save lives, and avoid the reintroduction of social and economic lockdown. This will support the country to return to, and maintain, a more normal way of life.

From 9 August 2021 close contacts of those testing positive for Covid-19 who have symptoms or test positive will still be required to self-isolate. However close contacts aged 18 years or older who have been double vaccinated, for 14 days or more, and with no symptoms will be able get a PCR test and end self-isolation if the result is negative.

Those aged 5-17 years of age will also be able to take a PCR test and end self-isolation, without being double vaccinated, if the test result is negative.

This approach will be encouraged but not required for children under 5 years.

Lindsay McMahon

National Club Manager

scottishathletics

M: 07918 796 648   

E: lindsay.mcmahon@scottishathletics.org.uk

Stay safe everyone,

Richard

TTC 2021 - Final Arrangements

An extra point to note for those driving through over the weekend, there is a new 20mph speed limit the full length of Callander Main Street (and the main streets in all towns in Stirling Council area) that came into effect about 5 weeks ago. The 30mph limit reduces to 20mph at about the Roman Camp Hotel/Bracklin Road turn-off and continues all the way through Callander to the Dreadnought Hotel/Tesco Express where it returns to 30mph. There may be random speed checks in place. So watch your speed!

Alan

The running routes have been checked out by your team of coaches and all that remains is to fill you in with the final details. PLEASE READ THE FOLLOWING CAREFULLY AS THERE ARE SOME CHANGES COMPARED TO PREVIOUS YEARS GIVEN THE COVID PRECAUTIONS.

COVID PRECAUTIONS

• At all times, running and socially, be respectful of your fellow participants who may be less comfortable than you with the group arrangements.
• Self-test in the few days before the event and withdraw and self-isolate if you test positive or show symptoms. Advise me verbally on arrival that you have tested negative and get in touch and let me know if you have to withdraw.
• Follow the now familiar hand hygiene rules. 
• Please wear a face covering when moving about inside the communal areas of the hostel (fine to take off when seated).
• The people in your dorm will be your indoor bubble for breakfast tables, lunch tables (if we are indoors) and car transport to/from the Lade Inn.
• Keep dorm's as well ventilated as possible e.g. by keeping the door and windows open whilst we are in or around the building and keeping windows cracked open through the night (this may make the rooms a little cold so bring extra clothes for bedtime).
• Each table in the dining room will be marked with your dorm/bubble number. Each bubble group should wipe down their table before/after use.
• Each bubble/dorm should arrange their own transport to/from the Lade Inn so we are not mixing too many people between cars and the driving gets shared out over the Friday and Saturday nights. Wear masks inside cars.
• The Lade Inn has its own covid arrangements which we must adhere to. These include temperature measurements on arrival, track and trace register and wearing of masks while moving around inside.
• As there is a possibility that some will become "relaxed" as the Lade Inn evenings progress, remember to stay respectful of other people and the guidance above.
• There is no impact on the training. It will continue in the way that we are familiar with!

The Venue

We are returning to the Trossachs Tryst Hostel (The Treehouse) on Invertrossachs Road, Callander. Refer to the map in the How to Get There section for the precise location (your sat nav will only get you very approximately onto the right road due to the remoteness of the location, so look at the map first). This is the same venue as 2019 and the same as used for the first 9 years of the TTC for those who have been regular participants. For those who did the May Saturday run this year, the hostel entrance is 6 feet beyond the entrance to the forest car park, so very easy to find! The hostel is owned by the children's charity FABB Scotland and is not permanently staffed. Therefore, the venue will not be open until the part time caretaker can meet up with me to hand over the keys. This will not be until after 4pm on Friday 10th September (we will be charged extra if we want in earlier than that). If you are coming through to Callander earlier in the afternoon, please spend your time in Callander having a cake and a coffee or whatever rather than coming to the venue. Also note that Wheels cycle hire, which is located beside the hostel and is permanently manned, has nothing to do with the hostel and has its own car park on the hillside. Note also that we do not have access to the upstairs area of the hostel, so don't go up there.

Please be ready to run at 5:15 pm on the Friday evening. If you are going to be late arriving, please give me a call (07867863741). For the safety of all/fading daylight, we can't really delay the start too long but will try our best. Please don't take any risks to get there on time if you are late. Its only a run! Dinner is booked for 7:30pm at the Lade Inn.

The accommodation is in 5 dormitories of various sizes with a mix of bunk beds and single beds, each dorm accommodating from 4 to 9 people. There are 32 bed spaces and we have 19 or 20 participants who I have spaced out as much as possible. I will let you know on arrival what room you are in just in case we have any further changes through this final week. Bedding is provided. Please bring your own towels.

We have to be out of the hostel by 1pm on Sunday. Please make sure you have taken all your belongings as we don't have the luxury of the previous resident owner calling me up to tell me what she has found after we had left!

How to Get There

Approaching Callander on the A84 from Stirling, proceed to the centre of Callander to the traffic light controlled cross roads where you should turn left down the hill onto Bridge Street/A81. Follow the road across the bridge and the various speed humps past the primary school to the mini roundabout a hundred metres or so further on. Turn right onto Invertrossachs Road and follow this road for about 1.5 miles (do not bear left into the Callander Holiday Park caravan site entrance after a half mile). There is a big green sign at the entrance to the hostel.

This Google Map shows the route from Callander Main Street.

What to Bring

Please bring the following:

• Towels
• Running gear appropriate to the weather forecast! (1 run on Friday, 2 runs on Saturday plus a core session, 1 run on Sunday). From the information provided, it seems that we do not have access to a washing machine, so bring enough changes of clothes with you.
• All of the runs are on a mixture of trail and tarmac. I would say that road shoes are fine on all of the routes but some of you may also wish to bring trail shoes if you have them and are comfortable running 3 to 5 miles (5 to 8km) on tarmac in them. Many of the routes can be wet, slippy and eroded so care is necessary irrespective of the footwear chosen.
• Water bottle and belt or bum-bag or running back pack. This is not an expedition and the runs are of normal training run duration from 30 minutes to 2 hours so no massive back packs that will only slow you down; just enough to carry a light running jacket and your water bottle/gels on the long Sunday run. Your pack leaders will not be able to carry stuff for you as they are running too.
• I suggest bringing your phone on the runs in case of emergencies (not just for photos).
• Any medication that you require (and let your room mates and pack leader know where and what it is just in case of emergencies)
• A yoga mat or beach towel for the core session which will be outside if the weather allows. I think it will be too cramped from a ventilation perspective for us to do the session indoors in the lounge area if the weather is bad, in which case I will come up with an alternative plan.

Food and Drink

The water from the taps is beautiful Trossachs water so is fine to drink. If you think you need any special gels for the runs, then please bring your own. We will be doing 5 to 6 miles on Friday, 7 to 9 miles on Saturday morning, 3 to 5 miles on Saturday afternoon and 11 to 14 miles on Sunday morning. The distances are not far but the elevation gain is significant on all the routes. You shouldn't really need gels during any of these runs except perhaps the longest route on the Sunday. Don't handicap yourself by wearing a backpack!

Everyone has made their menu choices for dinner on Friday and Saturday and they have been submitted to the Lade Inn. A printed list will be available on each of the dinner nights for those (like me) who can't remember what they ordered.

Breakfast goods will be provided on Saturday and Sunday. We will arrange for a selection of breakfast goods to be laid out on each table to avoid a total stramash in the kitchen.

Your Tesco meal deals will be available on Saturday. I will print out a master list of who ordered what and arrange the stuff on a per person basis as best I can but do check that you have picked up what you ordered. Hopefully the weather will be good enough to do the lunches outside on the bench/tables but otherwise it will be in the communal dining room.

We are responsible for washing the hostel's cutlery, so please lend a hand and don't leave it to the few.

We are bringing communal tea, coffee, milk and biscuits which will be in the communal dining room. Clean up/wash-up after use.

Safety

Safety is paramount for the entire duration of the weekend. There will be a briefing before each session highlighting additional points but here are the main ones:

All runs will be in approximate equal ability packs based on what you have told us on the entry form and what we know to be the real situation. Please stick to the pack you have been assigned at the start of each run. We can always move people up or down a pack for the next run. If you are struggling during the run, your pack leader should have noticed this but please let your pack leader know anyway. 

Nobody goes off on their own or is left on their own as there are several hundred km's of trails to get lost on in there.

We are sharing the trails and roads with other users (motorists, cyclists, walkers). Be respectful of all and be aware of what is going on around you. Go single file when passing other road/trail users.

There are public access Automatic External Defibrillators at two points on the Sunday run route. Your pack leaders are aware of the locations and many of the Harriers are familiar with their use through the training organised by Jim Mearns in previous years. Heaven forbid we need them but they are there if we do.

The Lade Inn is over a mile away from the hostel. Most of us will use cars to get to the Lade Inn (see Covid arrangements section). However, if anyone is walking to the Lade Inn, they MUST NOT walk on the main road (A821) to Kilmahog. This is an extremely dangerous narrow road with blind dips and bends and a high proportion of tourist traffic (cars, buses and motorbikes) who are not familiar with the twists and turns and often drive too fast. The traffic has been worse in recent months due to staycation traffic and it seems that Sat Navs are now directing people onto the road past the Lade Inn and the hostel as the quickest route for those taking the back road to Glasgow/Drymen, bypassing Callander Main Street. So be careful. If you are walking to the Lade Inn, take the high level footpath parallel to the main road.

There is a mountain bike race taking place again on part of the trails we are using on the Sunday. They have exclusive use of the trails on the south side of Loch Venachar due to the speed they will be racing at and the trail will be closed. However, their race starts at 9am, our run starts no later than 8am. We have to be clear of the first section of the trail beside Loch Venachar before that trail is closed.  That means there will be no turning back on the long run. Once we have all passed the section of trail on the south side of Loch Venachar, we have to continue with the loop on the north side.

If anyone has any additional questions, then please drop me an e-mail (w.alan.derrick@gmail.com) or text (07867863741).

Alan

Club Training Thursday 9th September

Thursday's run continues with the taper towards the overload (and that includes the running, not just the Lade Inn) that will be the TTC for around 20 of us this weekend. The intention is to be running easy for about 50 to 60 minutes. I therefore suggest the following route:

Strathaven Road to NEL roundabout and down onto the Queensway to West Mains Road. Then East Mains Rd to the Whirlies and back up the Kingsway to the NEL roundabout and the club. For those packs that are struggling to complete this run  at an easy pace within an hour, rather than turn up East Mains Rd, carry straight on at Kirktonholme past the railway station and on to Lidl and back to the club via Churchill Avenue. This should feel easy and relaxed throughout.

Alan

Club Training Monday 6th September

The club session on Monday is hill reps at Avondale. This is a progression from the previous hill rep session at Auldhouse. With many of the club doing the TTC this coming weekend, this is a shorter session overall so that the combined mileage for the week is  including the TTC is not too big a step up from previous weeks.

6 x 1 minute hill reps at 10k race effort, jog down recovery (if you get to the top of Avondale before the minute is up, that is fine, just end the rep and jog down).

Warm-up via the Strathaven Rd to the NEL roundabout and then down Churchill Avenue past Lidl and around Lidl to Avondale. Start the reps on the wider pavement just after the junction on the right. Cool down via the hole in the hedge at the top of Avondale and back to the NEL roundabout and the club.

Alan

Club Training Thursday 2nd September - Auldhouse Time Trial

Tomorrow is the last 5k TT of this year and as such, starts and finishes in Auldhouse under the street lights rather than at Langlands. Eddie is managing the start/finish and timing. The weather forecast looks relatively good for fast times to end the season.

The start line is level with the lamp post on the right of the road at the houses on the way out of Auldhouse. The finish is at the lamp post on the left of the road just at the primary school gates. This post from last year has photographs showing the start/finish lines.

Wear bright clothing as the finish will be in darkness.

Take the direct route from the club which is along Strathaven Rd and then around by Sainsburys and Langlands Club House to Auldhouse. Take the same route back afterwards.

All the times recorded so far this year (and all previous years) are available via the link in the menu on the left.

Alan