UPCOMING XC RACES

We have the British Cross Challange at Scone Palace on the 14th January. Please use the following link to the post about it and if you wish entered please add your name to it. It would be good if we could get a lot of Harriers attending on what is a fast flattish course  https://calderglen.blogspot.com/2022/12/british-cross-challenge-scone-palace.html  I need names on the post by 3rd January as i need to do the entry early on the 4th.

The next XC after this will be the West District League on the 21st January at Kilmarnock. There is no pre entry for this as i will issue the numbers as we all wear the same number. For my benefit if you could let me know in the week leading up if your going so i know who to look out for. The only requisite for this event is you must be a valid member of Scottish Athletics as this will be checked when i have to submit the runners after the event.

Club Training Thursday 29th December

For the final Thursday session of the year, it is no surprise that it is a threshold session. Continuing with 24 minutes of total work, we drop back to 4 x 6 minutes with 2 minutes jog recovery. A change from the usual threshold routes for this one, we shall use the Stewartfield loop. Warm up via Strathaven Rd, Churchill Avenue to Lidl, along past Kirktonholm and up the lane parallel to Stewartfield Rd. Start the reps on Stewartfield Crescent, heading in a clockwise direction around the loop (Stewartfield Crescent onto Stewarfield Way and then back up the hill on Stewartfield Crescent). When the session is finished, complete whatever lap you are on and return to the club via the same route as the warm up.

Alan

MEMBERSHIP FEES 2023

 Membership fees this year will be kept the same as last year and are as follows. This includes both Sports Club and Harriers fees.

·         FAMILY -  £194.00 - Includes 2 Adults & all children age 6 to under 18 years.

 

·         ORDINARY/ SOCIAL - £130.00  - Open to individual adults 21 year and over (but under National Pension Age).

 

·         INTERMEDIATE - £90.00  - Open to individuals aged 18 and under 21 years.

 

·         JUNIOR - £50.00  - Open to all youngsters age 6 but under 18 years.

 

·         RETIRED FAMILY - £114.00 - As Family (above), but applicable where both adults are over National  Pension Age *

 

·         RETIRED ORDINARY - £90.00 - As Ordinary (above), but applicable to those over National Pension Age *

Payments should start in January and can be paid in full or monthly in 10 instalments. If anyone is experiencing any difficulties and needs to make alternate arrangements then please feel free to discuss it in private with me (Russell) and we can see if we can find an alternate arrangement

Club Training Monday 26th December + GAA XC Session

As quite a few have been or are going to be racing over the Christmas period, Monday is an easy run. For those who are free in the evening and as the snow and ice have also returned, it is very likely that the run will be on the golf course. Three easy laps would be fine.

For those not racing, there is an opportunity for a harder session tomorrow at Bellahouston Park where the next in the series of  GAA XC training sessions takes place.

Athletes should be warmed up and ready for a first rep at 10.30am. Session open to athletes U15 and above. Session: 6-10 x thee minutes with 60 seconds recovery. The session usually takes place on the cricket pitch which is in the main park area just beyond the swimming pool.

Alan

Club Training Thursday 22nd December

Continuing this phase of strength and endurance development through the winter, Thursday's session is another threshold session. The total volume is the same as last week but this time broken down into 3 x 8 minutes with 2:30 jog recovery in between. The course is the Sainsbury's loop, warming up to Sainsbury's main gate and then starting the first rep just after the gate, running in a clockwise direction around the loop. As always, the effort is the level that could be maintained for one hour in a race and the pace will vary to keep that effort constant depending on whether going uphill, downhill or on the flat.

Next week, some will be racing on Boxing Day, so the club run will be an easy run. Note also that the next GAA Cross-Country session is on Tuesday 27th December at Bellahouston Park, which would be another reason for taking it easy on Monday night for those that are not racing. 

Alan

Club Training Monday 19th December

Given that we have had a full week of off-road, XC training and the forecast is for Monday to be very mild before becoming colder later in the week, I suggest we take the opportunity to get a quality road session in on Monday instead of Brancumhall this week. 

The session is at Lickprivick, so take the usual route there via the Murray Rd. Program the following into your watch:

1 x 3 minute up hill at 5k effort, jog back down the same way you went up

3 x 2 minute up hill at 5k effort, jog back down

2 x 1 minute up hill at 5k effort, jog back down

4 x 30 seconds up hill fast, jog back down

Easy run back to the club via The Murray. Video for programming Garmin below (spot the mistake in the last repeat step; the recovery type for the 30 second reps should be lap button press, not 3 minutes!!)

Alan

Grand Prix and Club Championships Updated - still tight

Updating the GP and Club Championships with the West District XC results, it remains very tight at the top of all these club competitions. Duncan McKellar has now emerged back into the lead of the men's GP and club championship whilst in the ladies' GP, Julia Pechlof has leapfrogged into the lead after playing a tactical joker at Kilmarnock. Alison Lessells maintains a solid lead in the Club Championship.

The next GP race will be in January, venue and date to be confirmed. Meanwhile, the dates of some of the subsequent races are now known and are listed here.

Alan

Club Training Thursday 15th December - Golf Course

From the forecast, it looks like it will be the golf course this Threshold Thursday. Given the difficult under foot conditions, the focus is even more so on the level of effort rather than pace as is always the case with these threshold sessions. Warm-up with a half lap approximately (to the start of the "corrugated" section of fairway). Then start 4 x 6 minutes with 2 minutes jog recovery. Cool down by finishing whatever lap you are on at the end of the reps.

Great to see lots of off-road snowy running in EK this week, which is not only low impact on the legs but is also building strength. It looks like Monday will be tropical by comparison.

Alan

GAAA XC Endurance Training Session this Saturday at Pollok Park

In preparation for the National XC at Falkirk in February the Glasgow Athletics Association is having their next XC session at Pollok Park on Saturday.

Athletes should be warmed up and ready for a first rep at 10.30am. Sessions are open to athletes U15 and above.

The planned session is 5-10 min tempo; 10 x 1 min with 1 min recovery; 5-10 min tempo

The location in the past has been a field within the park on the right as you exit the park onto Haggs Road. I did check the website but didn't state.

If anyone attends the session enjoy!

Richard

British Cross Challenge, Scone Palace 14th January

This season, we have a more comprehensive cross-country season available to us to fill the gaps between the short XC's in the relay season and the full distance XC at the National in late February. Cross country is a key part of the winter strength training phase for endurance runners of all abilities. So, in addition to the West District Cross Country league races for which the club is now eligible, we have a (perhaps one off) opportunity to race in the British Cross Challenge at Scone Palace. Those of us who raced in the National Cross Country relays at Scone Palace last year know that this is a brilliant venue with good underfoot conditions and a mix of fast, flat sections and short, sharp climbs up the hill towards the palace. As the race is 8km, it is 2 laps of the course we ran in the relays last year but in the opposite direction (i.e. all the flat bits to start with and the hill at the end of each lap). The event is open to all Scottish Athletics members and the club will make the entry. If you wish to be included, please leave your details here. Those entered are listed here. Entries close on 4th January. The race entry is £10.

Further details are available here and the course map is here.

Alan

Club Training Monday 12th December

Update - given the continuing sub-zero conditions, if the roads and pavements in EK are icy tonight, the session can be turned into a 5 x 2 laps of the cricket pitch perimeter (its about 400m per lap) with a half lap jog recovery. The grass should be white and frozen providing solid underfoot conditions for road shoes or trail shoes. 

Alan

For those who were racing at the Christmas Handicap on Sunday, take the following session steady (no more than 10k pace). Otherwise, the reps in this session should be run at 5k pace.

The session is at Carron Place. There are 5 reps. Each rep starts at the usual place at the post box, goes up the hill, along the top and back down the other side, finishing about 20m before the junction with the main road (there's a junction on your left; end the rep there). The recovery is a jog along the pavement on Singer Rd to the start. This session builds strength and speed endurance as the first part of each rep is on a gradual uphill, sapping strength, followed by a flat section where the pace has to be held steady on tired legs and then a downhill section where maintaining cadence and good running form is the objective. It is approximately 750m per rep.

If it is icy, particularly on the downhill section, then the session may have to be modified, stopping the rep at the end of the top straight, turning around and jogging back to the start. This is about a 400m rep approximately.

Warm up via the Murray roundabout and Kelvin Rd. Return to the club via Singer Rd, Greenhills Rd and Strathaven Rd.

Alan

Christmas Handicap - frosty fun

A frosty start to the day did not deter Harriers young and old and a large crowd of supporters from this morning's annual Calderglen Harriers Christmas Handicap Fun Run. The 0.8 mile lap of the country park drive and Strathaven Road pavement was mainly thawed or at worst a thin layer of crunchy snow giving everyone the chance to run freely (or at least as freely as the fancy dress costumes would allow). The youngest junior Harriers (under 11's and under 13's) had completed their 0.8 mile run earlier in the morning whilst the older juniors (under 15's and under 17's) joined the seniors for the 5 lap, 4 mile race. 

As always, the form book was closely inspected beforehand to determine (guess) the predicted finishing times and hence the starting handicaps. Interestingly, the juniors, despite their relative lack of experience ran much closer to form than many of the seniors, although the seniors had the extra handicap of inappropriate to highly inappropriate costumes for running to further handicap them. With only a lone Santa (Gordon), there was a chance for the superheroes and cartoon characters to shine this year (except for Frances, who forgot to unbox herself before running). 

With each lap the handicaps started to unwind and the field became closer and closer. However, with two laps to go, it was clear that one of our very strong field of juniors was likely to win for the second year in a row. But which one? Despite a very strong run by last year's winner, Francis Santangeli, the first to cross the line was Teagan Giroux, who really picked up the pace on the final lap, finishing in a scratch time of 32:24. Hot on her heels was another junior, Kieran Rooney, who was third fastest of all on the last lap to finish in 28:35 and second fastest junior. Last year's winner, Francis Santangeli, was third across the line and set the fastest time of the day with a very impressive 24:28. Francis overtook the first (very definitely) non-junior of the day, Eddie Reid, who really did have a tiger in his tank and ran very well despite the costume to finish in 29:11.

The fastest woman of the day was the yellow streak, aka Karen Allen, finishing third fastest overall in 28:15. Second fastest girl was the first junior, Rachel McPhillips, in 29:39.

All the finishing times and (approximate) lap splits are available here:

https://www.webscorer.com/race?raceid=300147

Thanks to all who assisted and supported on the day, particularly Kenny Leinster who helped me identify the runners as they passed the timing point on each lap and the finish line.

Finally, a festive caption competition:

Alan

Christmas Handicap Fun Run 2022

Just a reminder our annual festive event is on this Sunday 11th December @ EKSC Clubhouse.

The clubhouse will be open from 9.30am with everyone meeting in function hall.

First event of the morning is the Juniors 1 lap run starting at 10am. Afterwards those juniors will get their pressie and selection box.

The last event will be the Senior event (with some older juniors added in!) starting at 11am which is 5 continuous laps covering a distance of 6.4k or 4 miles. Make sure you have your season best 5k time to give to Alan so he can suitably time handicap you and make sure we have that lovely blanket finish of all runners!

Remember to wear something festive for the run wither it is a full costume, a hat or a bit of tinsel.  If you want a present bring a present costing max £5 and wrapped.

Afterwards when we have cleaned ourselves up,  the presentation of pressies and winner's trophy will be in the Sports Club bar.

Richard

Club Training Thursday 8th December

Thursday is a Threshold session in the middle of a medium length run. Remember that threshold is the effort level that could be sustained in a race for about 1 hour, so it is something like 10 mile race effort for the faster ones and nearer to 10k effort for the slower ones. The skill is controlling the effort to compensate for uphills, downhills, headwinds, tailwinds, heavy ground and firm ground; the effort as indicated by heart rate and breathing rate stays constant but the pace varies to keep the effort constant.

The session is 4 x 6 minutes with 2 minutes jog recovery. The warm up is club to Lidl to Stewartfield to the roundabout at Morissons. Then start reps heading back to Holiday Inn and up Queensway back to the club.

Be very careful if there are icy patches. In the event of snow, the same session can be done on the golf course. One easy lap to warm up then 4 x 6 minutes. 

Alan 

Club Training Monday 5th December - Brancumhall

Hopefully the spikes have dried out for Monday's session at Brancumhall which is a relatively light, post-race session. The session is 8 x 90 seconds at 10k effort with a 2 minute jog recovery. Focus on running light on the feet, even if the going is heavy underfoot. High knees help to generate light feet so think about your running style rather than just forcing yourself through the session.

Usual warm-up and cool-down to/from Brancumhall.

Alan

West District XC - Kilmarnock - No flood, just mud

 

At a venue that has thrown all sorts of weather at us over the years, Saturday was one of the better ones with relatively good underfoot conditions, at least for the competitors. However, for those "ghoulish"  spectators looking for some entertainment at the usual deep flood under the bridge, there was none, just a little bit of mud. A few enforced call offs somewhat depleted our ladies contingent but we still had a full team of four on the line for 8.5km of twisting and turning and only a little bit of up and down. Alison Lessells stretched away from the start, establishing a comfortable lead over her team mates which was never challenged. Alison also had the luxury of not being involved in a sprint finish as there were gaps ahead and behind, finishing in 41:54.

After staying closely bunched for the initial loop of the football pitches, the three ladies making up the complete Calderglen team also spread out as the race progressed, with Frances Ferguson gradually stretching away from Julie Thomson who in turn gradually pulled away from Julia Petchlof. An improving Frances was our highest age category finisher of the day, placing second in the F55 category (also known as TOFF's) in a time of 42:29. Frances was disappointed to make the beginners mistake (her words, not mine!) of not recceing the finish and starting her sprint for the line too early and ran out of steam for the final 50m where she was overtaken. Julie was not far behind, finishing in 42:59 with Julia 44s further back in 43:43. Well done ladies.

Ten Harriers men lined up for the last race of the day over the same 8.5km course as the women although now slightly muddier under foot. Gerry Connelly made the initial break to be the leading Harrier. Although he is getting fitter week after week, Gerry faded and Duncan McKellar came to the fore again to finish first Harrier in a time of 34:56 with Gerry not so far behind in 35:13. The gaps were larger between the next few Harriers. Kevin Farmer is gradually getting back to some form but is still not his usual self, finishing in 37:10. Stephen Phimister was perhaps a little hung over from a Christmas dinner the night before and finished steadily in 38:38. A further two minutes passed before the ever improving Jason Grant crossed the line, resplendent in regulation black shorts in a time of 40:39. It was a little closer between Jim Holmes and Gordon McInally, with Gordon closing to within 20 seconds of Jim at the end, Jim finishing in 42:02 and Gordon in 42:22. Kenny Leinster is struggling with a long-term knee injury and can hardly manage any training so the time of 45:27 recorded by Kenny was not a reflection of the strong runner we are used to seeing. Richard Lawton and Russell Couper represented the Cardioglen Harriers contingent, with Richard very definitely running to heart rate and establishing a no more than 10 to 20 metres lead over Russell at any point during the race. However, in the final 200m Russell was right on Richard's shoulder and moved ahead to finish in 48:16 with Richard in 48:22.

Well done to all who competed and thanks to our contingent of supporters, Geo Ferguson and Frances Phimister. Some more of my photos and Geo's photos are in this album. Feel free to add.

Alan

WEST DISTRICT XC (KILMARNOCK)

 Tomorrow 3rd December we head to Kilmarnock for the West District XC.

Ladies start at 13.15 and Men at 14.15.      8.5k each

Can the Ladies be there for 12.15 at the latest and the men 13.00 at the latest to allow time for number distibution and warm ups. I will collect the numbers and have them at the tent.

Some are leaving from the club at 11.30 if anyone wants a lift.

Those running are K Allen, J Beveridge, L Buchanan, F Ferguson, A Lessells, J Pechlof, J Thomson, A Buchanan, G Connelly, R Couper, K Farmer, J Grant, J Holmes, R Lawton, K Leinster, G McInally, D McKellar, S Phimister.

Anyone that has to withdraw please let me know asap so i dont collect the number.

Russell

Club Training Thursday 1st December - early run prior to AGM

Thursday's run is a short easy run starting at 7pm to be back in time for the AGM at 8:15. The run is down the lane past Collonsay field,  Mull, High Common Rd, St Leonards Rd, turning right into Tewkesbury Rd and following that road all the way around as it becomes Bosworth Rd and eventually joins on to Maxwellton Rd again. Turn right up to Calderwood Square. At Calderwood Square turn left and run back to the club past the John Wright.

Alan 

Club Training Monday 28th November

Monday's session is an uphill threshold session (note that we skipped last Monday's fortnightly Brancumhall session in order to recover from Brampton. Brancumhall returns next Monday).

The session is 4 x Lickprivick (usual start at the bottom of Lickprivick on the pavement all the way to the water tower) at threshold effort (2-3 word effort). The recovery is a gentle run over the top past the school and back down Owen Avenue past the lock ups to the start. The efforts are not a flat-out hill effort. It is a controlled effort. For those who have not done this before, it takes 3 to 5 minutes per rep.

Warm up easily via the Murray and return the same way. Stay in your pack. Make sure nobody is left on their own.

Alan

Club Training Thursday 24th November

Continuing the easy, recovery week, Thursday's run is a medium length run at an easy pace. The route is Strathaven Rd to Churchill Avenue and along West Mains Rd as far as Stewartfield Rd. Up the lane parallel to Stewartfield Rd and then turn right at the top along Stewartfield Crescent. Turn right at the roundabout at the Heritage Loch along to the Kingsgate and back up the Kingsway via the Whirlies to the club. Keep the pace easy throughout.

Alan

Club Training Monday 21st November

Not surprisingly, after an impressive turn out from the Harriers at Brampton, Monday is a post-race recovery run. These recovery runs are important to ease off the muscles and make the return to training easier next week (this week will be only easy runs).

The run is Queensway, West Mains Rd, past the railway station, Lidl and up Churchill Avenue back to the club. Nice and conversational.

Alan

Club Training Thursday 17th November

For the first time I forgot to post the session. Not surprisingly, it's a shortish, easy run with some strides up to race pace in the middle.

The route is the old EK 10k route (Kingsway, East Mains, West Mains, Queensway). From just after the petrol station on the Kingsway, put in 6 x 1 minute at 10 mile pace, 2 minutes easy recovery. Before and after this block of race pace reps, the pace should also be easy. 

Alan 

WEST DISTRICT XC LEAGUE

 After a lot of work from others the West District XC league is about to start.

Details are still a bit sketchy like all things new and i cant tell you how it scores or details like that. There will be 3 races the first of which is this Saturday 19th November. I know a lot of us are going to Brampton this weekend but for those not running Brampton if you want a XC race on Saturday heres the details.

Everyone from the club wears the same number (17) and will be followed by a Suffix (M) or (F) so 17M or 17F. We have to supply our own numbers and with the short notice we dont have these yet so you will have to use a blank back of an old number and mark clearly with a marker pen 17M or 17F. No need to pre register you just turn up and run with the club number on.

One rule that must be adhered to is you must be a member of Scottish Athletics.

This Saturdays race is at Kirkland park in Strathaven and is just over 7k.

Start time is 14.00 and Male and Female race together.

Any questions i will be glad to try and answer so drop me a message.

Russell

Club Training Monday 14th November

This week is a taper towards Brampton. It is not possible to make yourself fitter for Brampton at this late stage but it is possible to blow it by burning yourself out working too hard. Therefore pay very careful attention to the session pace.

The session is 8 x 400m with 2 minutes recovery at Langlands Place. The 400's should be at 10k pace which is only very slightly faster than 10 mile race pace. Enough Harriers have run 10k's recently to know very accurately what your current 10k pace is, so do try to pace accurately and consistently.

Warm-up and cool-down via the usual Strathaven Rd/Sainsbury's route.

Alan

Club Training Thursday 10th November

Thursday's session is another threshold but less structured than Monday's session. It is the session we did 4 weeks ago using the 4 Hills course and making a threshold effort up the hills (Market Hill, Glenburn Rd, Dunedin, Westwood Hill, Lickprivick) and running easy to steady between the hills. Particularly in the latter few miles of Brampton, there are a few testing hills for which the strength and confidence to hold your race pace whilst going up them will take you away from those around you.

Alan

Club Training Monday 7th November - Brancumhall

Monday's Brancumhall session is a threshold session, the first of two this week in the final hard week before Brampton. Threshold effort is somewhere between 10 mile effort (for the faster ones in the club) and 10k effort. The session is 4 x 2 laps of the Brancumhall circuit with 2 minutes recovery. That will make each effort approximately 1 mile in distance. The pace will be slightly slower than 10 mile road pace due to the underfoot conditions but the effort should feel like 10 mile race effort, so if you are dying during any of the four efforts, even with the benefit of a 2 minute recovery, you are going too fast!

Alan

National 4k Cross Country Championship

(Scottish Athletics videos added at the end of the post)

Every year it seems that championship cross country races in Scotland have record entries, a fact that is reflected in the steady stream of Scottish athletes who are excelling on the international scene, all of whom have competed as juniors and seniors in these championships in years gone by. The future continues to look bright for Scottish Athletics as this year once again saw record fields in the men's and ladies' 4km races in Kirkcaldy. Despite the heavy rain during the morning, conditions remained dry for the senior races and this relatively flat, parkland course held up well to the hundreds of feet pounding it through the various age group races. The Harriers had a good representation in both the ladies' and men's events, with several first timers and even a prodigal son returning to the amber and black stripes.

Consistent training over many months is the secret to improving performance and both Alison Lessells and Andrew Buchanan ably demonstrated this in their respective races. Both have been steadily working their way back to their form of old. Alison ran a fine 16:59, well clear as first Harrier whilst Andrew ran a fine 14:45, demonstrating a steady improvement in form through each of the preceding cross country races this season. In her first XC race of the season, Julie Thomson ran strongly to move through from third Harrier on the first 2km lap to second Harrier on the second lap, finishing in 18:17 in a very close race with Frances Ferguson (18:24) and Julia Pechlof  (18:27). However, the leader of both the Grand Prix and Club Championships is now Lorraine Buchanan who has also continued to improve with each race, just like husband Andrew, finishing in 21:29.

The gaps between the Harriers were just as close in the men's race. Behind Andrew, Duncan McKellar again demonstrated strong cross-country form, finishing in 15:02, closely followed by Gerry Connelly, who had been the leading Harrier on the first lap, in 15:04. As far as I can tell, this was Gerry's first Grand Prix race in a Harriers' vest since the Grangemouth 10k in March 2013, having been working in Stornaway for a decade or so. Welcome back! Kevin Farmer had another well paced race, finishing in 15:24. After a bit of a gap, another closely contested Harriers' battle was won by Jim Holmes in 17:03, with Jason Grant on his tail in 17:22. The rapidly improving Gordon McInally was another twenty or so seconds behind in 17:47, which made this Gordon's fastest paced cross-country race ever. Then we had David Wardrope in 18:15 and Kenny Leinster in 18:43. Both David and Kenny's training is restricted due to injuries but this relatively benign course should not have made those injuries worse, I hope. Finally, Russell Couper finished in 20:54, making this his fasters XC race of the season by a long way.

After all of that, Duncan McKellar hangs on to a slender lead in both the Grand Prix and the Club Championship. Well done to all on some very fine racing.

Photos of all the Harriers in action are in this album.

Scottish Athletics videos: 

Senior Women (Harriers to the fore at 1:50 and 6:50)

Senior Men (Harriers prominent 15 seconds in and sporadically throughout)

Alan

Christmas Dinner Names and Menu Choice

As mentioned in Russell's post below, the Harriers Christmas Dinner will be on 7th January at Carrigans. To give an indication of numbers, please leave your name and expected number of guests using this form.

At least 2 weeks before the dinner, please make your menu choice using this form. Refer to this menu for details of each course (on completing the menu choice form, you will automatically be e-mailed your choice).

Eddie can provide further details.

Alan

UPCOMING CHRISTMAS EVENTS

 Christmas Fun run:  Sunday 11th December. Seniors starting at 11am. Fancy dress is the order of the day for this one. A run of just under 4 miles. The better the fancy dress the better your handicap 

Christmas pub run will take place on Friday 30th December starting at 6pm. A social run taking in some of our local pubs with a drink in each one ( doesnt have to be alcoholic ) with a wee trip to Auldhouse so a light would be handy. Finishing at the Sports club where we can relax the night away.

Christmas Party night to take place on Saturday 7th January 2023.  This will be a 3 course meal at Carrigans.  The cost will be £21.00 p/h. £10.00 deposit to secure place ( please pay to Eddie ).  The venue is booked for 50 people.  Eddie to supply menu for choices later and choices to be made in advance. 

NATIONAL SHORT COURSE XC (KIRKCALDY)

 Tomorrows race in Kirkcaldy starts at 13.30 for the Ladies and 14.00 for the Men.

Some are leaving from the club at 11.00 for anyone wishing to car share.

I would like everyone there for 12.30 so we can get the tent up and distribute the numbers before warm ups and the ladies race.

I will collect all the numbers so if anyone is not going to make it let me know as soon as possible.

Those running are J Pechlof, A Lessells, J Thomson, L Buchanan, F Ferguson, R Couper, J Grant, A Buchanan, D Wardrope, G McInally, D McKellar, K Farmer, K Leinster, G Connelly and J Holmes.

Russell

WEST DISTRICT XC (KILMARNOCK)

This years West district xc will take place in Kilmarnock on Saturday 3rd December.

Ladies start at 13.15 and men at 14.15. 8.5k straight race

Cost is £8 each and should be paid in advance.

Please make sure your Scottish Athletics membership is up to date.

I need names by Monday 14th November

If you wish entered please leave your name HERE. Those already registered are HERE.

Club Training Thursday 3rd November

Thursday's session is a lighter sharpener ahead of the weekend race. The session is at Langlands Place and consists of 2 sets of 4 x 300m at 3k race pace with 100m jog recovery after each rep (i.e. jog to the end of the 400m straight) and 300m jog between sets (i.e. turn around and jog back to where you started the 4th rep.

Take the usual warm-up to and cool down from Langlands Place, via Strathaven Rd and Sainsburys.

Alan

Club Training Monday 31st October

Monday's session is at Carron Place and is a longer 10k pace/effort session  as follows:

6 x 1 lap of Carron Place at 10k pace/effort with 2 minutes recovery (stand still or jog about in the vicinity of the start/finish). The reps start/finish at the usual place near the post box.

Control your effort on the uphill, flat and downhills such that the pace varies depending on the slope but the effort remains pretty constant.

The warmup is via Murray Roundabout, Kelvin Rd, etc as per usual. Cooldown by running up onto Greenhills Rd and down to Strathaven Rd back to the club.

Alan

CALDEGLEN HARRIERS AGM 2022

 This years AGM will be held on 1st December at 8.15pm in East Kilbride Sports Club.

For those that can attend training will be at 7pm that evening for a shorter run to allow you to get changed before the meeting.

Any motions should be made in writing to the Secretary ( Frances Ferguson) by 17th November.

There will be some changes to the comittee so nominations will be required so anyone interested in being part of the comittee going forward please speak with any of the present comittee if you need information about whats involved. This will be for executive and non executive positions.

Please try to attend, this is your club and its important that you attend.

On behalf of your Comittee

Grand Prix Rules 2022-2023

For those new to the club, here is a summary of the GP rules.

The GP comprises 16 races which are published in this list (updated when the race calendar is available). The races are spread from the start of the Scottish Athletics Winter season (late September/early October) through to the start of the Summer holiday period (late June/early July). Of the 16 races,  only each runner's best 11 points scores count. Restricting the competition to 11 races is supposed to give everyone the freedom to miss some races if ill or injured and still be in with a shout of winning. The scoring system for the men's and women's Grand Prix is the same.

Points are awarded from 12 to 1 point to each Harrier completing the race. 12 points are awarded to the first Harrier, 1 point to the 12th Harrier and all Harriers finishing lower than 12th. 

Each Harrier starts the season with a certain number of jokers (see later) and can earn more jokers by competing in Grand Prix races. Playing a joker doubles the points scored by that Harrier (e.g. a Harrier finishing 11th and scoring 2 points can double this to 4 points by playing a joker). Multiple jokers can be played at once, each joker doubling the score up to a maximum of 24 points (e.g. the Harrier finishing 10th and scoring 3 points and playing 2 jokers scores 3 x 2 x 2 = 12 points; playing 3 jokers scores 3 x 2 x 2 x 2 = 24 points; playing 4 jokers scores 3 x 2 x 2 x 2 = 24 points with the 4th joker wasted as the maximum points score of 24 has been achieved with 3 jokers).

A Harrier scoring 8 points or less (including the effect of playing jokers) in a race earns 1 extra joker to play at a subsequent race. A Harrier scoring 3 points or less (including the effect of playing jokers) in a race earns 2 extra jokers to play at a subsequent race.

Extra jokers are earned by completing a certain number of Grand Prix races:

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

Jokers were assigned to each Harrier at the start of the season prior to the West District Cross Country relay as follows. Quite simply, anyone in training packs 1 to 7 starts the season with 1 joker, anyone in training packs 8 to 10 starts the season with 2 jokers. The jokers are frozen as of the first race of the season, so if a person changes pack through the season, the start jokers do not change. 

Anyone joining the club in the coming year gets the number of jokers relevant to the pack they are in at the time of the first GP race they do for the club.

However, anyone joining the club after the halfway point of the season (i.e. after race 8) gets only 1 joker to start with.

Alan

Club Training Thursday 27th October

For Thursday, we are back to the 10k paced sessions at Langlands Place. The session is 10 x 400m at 10k pace with a 2 minute recovery followed by 2 x 200m at 5k pace with 1 minute recoveries.

Consistency is the name of the game with even splits for the 400's, Warm-up and cool down via the usual route from the club to Langlands Place passing the Sainsburys main gate.

Alan

Club Training Monday 24th October - Brancumhall

Easing back off the pace and intensity this week, the Brancumhall session is a threshold effort of 3 x 6 minutes at threshold with a 2 minute jog recovery. This is more like the sort of effort that will be used during the longer cross-country races that are coming. However, the main purpose is to help make the physiological changes which will help a long race effort to be sustained for longer, irrespective of whether it is a 10k cross country or a 10 mile road race.

Please follow the usual route to/from Brancumhall and bring your road shoes for the run there as well as your offroad shoes. If you are lucky, someone will drive your shoes to/from Brancumhall.

Alan

National XC Relay - Murky up the M80

 

After an absence of 3 years, the National XC Relays returned to their traditional venue at Cumbernauld with wet and murky conditions which were all too familiar to those of us who have competed here often over the past 20 years or so. However, this time there was no wind meaning the club tent was a safe haven. Scottish Athletics declared a record entry in both the ladies' and men's races and this was evident to the eye, particularly watching the early legs when there seemed to be a never ending procession of runners covering at least half the lap!

The early legs in the ladies race got the best of the conditions as the rain had not yet started and the course was not too cut up (just the usual place on the plateau up beside the houses and the descent from there). Making her cross country debut, Julia Pechlof led our incomplete ladies team off as the field was rapidly stretched out by internationalists at the front. Julia paced the run well and just missed the 20 minute barrier for the 4km lap with a time of 20:02. The rain started more or less as Lorraine Buchanan started leg 2 but this was no problem at all for Lorraine who is building back up to full fitness and using the races very effectively for that purpose. Indeed Lorraine was the only Harrier to run faster on this much tougher Cumbernauld course than on the Kings Park course 2 weeks ago, finishing 19 seconds faster in 22:58 whereas everyone else was 20 to 40 seconds slower than Kings Park. Well done ladies.

For the men we had a complete senior team of 4 led off by Duncan McKellar, a complete M50 team of 3 led off by Stephen Phimister and an incomplete senior team led off by Gordon McInally. For the second XC in a row, Duncan was the fastest Harrier with a fine time of 15:57. Stephen declared the course too hilly and muddy for a thoroughbred such as he but still managed a strong run of 17:19. Gordon McInally continued to demonstrate the huge improvements he has been able to make over the past few years now that he is injury-free and finished in 19:18. Andrew Buchanan took over on leg 2 for the seniors and, just like wife Lorraine, continues to make progress on his return to fitness and racing, finishing in 16:31. The M50's had Martin Howell on leg 2 in conditions that were now definitely not suitable for a spectacle wearer. Martin struggled to see the way forward, finishing with glasses in hand in a time of 19:24 in what would turn out to be a very tight grouping of Harriers. Russell Couper completed our incomplete team and found it a tough slog but was happy with a time that was by no means his worst on this course, crossing the line in 22:27. Kevin Farmer made his season XC debut on leg 3 for the seniors with a plan of using these XC races to build his form and confidence and this he did very well with a competitive 17:06. The third and final leg for the M50 team was taken by team captain Jim Holmes who over many years has seen all the conditions that Cumbernauld has to offer. This experience was put to good use with a finish in 19:04. Then it was our senior team who completed Calderglen's afternoon of racing with Jason Grant finishing as 5th fastest Harrier in only his second XC race in a time of 18:44.

On a day that was not great for spectating, thanks to Emma Phimister for turning out to support her dad and the club and a big thanks to the Harriers who brought and set up the tent which was a necessity on this wet day. The conditions were not great for photography and my phone screen and lens couldn't cope after the first few legs but there are a few watery photos in this album.

Alan

TEAMS FOR SATURDAY ( National xc relays Cumbernauld)

 Teams for Saturday are as follows

Ladies race is at 13.20 so should arrive in the park by 12.30 at the latest

Men start at 14.45 and should arrive in the park no later than 13.30.

Ladies       leg1    J Pechlof,       Leg 2   L Buchanan

Mens senior     Leg 1   D McKellar,     Leg 2   A Buchanan,   Leg 3    K Farmer,    Leg 4   J Grant

Mens senior 2   Leg 1   G McInally,     Leg 2   R Couper

Mens 50      Leg 1    S Phimister,     Leg 2   M Howell.     Leg 3   J Holmes  

If anyone cant make it please let us know asap.

There are reserves entered so if anyone not listed wants a run if you contact me i will let you know if your on the reserve list.

Russell

Club Training Thursday 20th October

A medium length fartlek run on Thursday with a few downhill pickups (I won't refer to them as efforts as the intention is for them to feel easy but faster than the rest of the run).

The route is Kingsway to Whirlies to Kingsgate. Turn left along Stewartfield bypass as far as Heritage Loch roundabout. Turn left up Stewartfield Crescent and then turn left again and down the lane parallel to Stewartfield Rd to West Mains Rd. From there to Lidl and back to the club via Churchill Avenue.

The pickups in speed are 1) Kingsway BP Station to Whirlies, 2) the highpoint a few hundred metres after Kingsgate to the Heritage Loch roundabout and 3) the lane towards West Mains Rd but be careful at the road crossing towards the bottom of the lane.

Alan 

BRAMPTON TO CARLISLE 10 MILE RACE

The Harriers have gone to this event annually since 1986 and some have been to almost every event. We will be booking a bus so for those that are new to the club and a change to the schedule from previous years for those who have been before. The bus will leave the Sports club at 7am on Sunday 20th Nov and travel to Brampton. This will get us there in plenty time for warm ups, team photo etc before the race starts at 10.00am. At the finish depending how long we take to run we will have a few hours in Carlisle and time to have a refreshment or two and a good chat about how our runs went. We will then leave for Moffat for a meal and the presentations our our Brampton trophies to our first Lady and Gent and the all important reveal of the sweep winner. Back on the bus and back in East Kilbride for about 7pm. Note the earlier times from previous years as the race starts at 10am now.

£15 will secure your place on the bus and should be paid asap. If you opt to pay this direct to the bank acc then drop Russell a message to say its done and your place is then secure. At this point i dont know what the meal cost will be but probably about £15 and this will be collected on the day.

Guests can come on the bus too so if you know anyone that wants to run then let them know the details.

As this is a long day you probably should bring something to eat on the bus for before the run and after to see you through to our dinner in Moffat

Entries are now only an online option so everyone will have to take care of there own entry. Details are on the Border Harriers website and you will have to sign in for a login with sportsoft and this link should take you to it https://www.race-results.co.uk/onlineentries/user/login.php?raceid=4154(online    

To give us an idea of what size of bus to book could you please register an interest HERE. This will not commit you to come its just to give us an idea on numbers. Those registered an interest are HERE.

NATIONAL SHORT COURSE CROSS COUNTRY (KIRKCALDY 5th NOV)

 The National short course xc is heading back to Kirkcaldy this year on Saturday 5th November

This is a 4k straight race with a mass start

Ladies start at 13.30 and the Men at 14.00

Cost is £8.50 per head and should be paid in advance

I need names by Monday 17th Oct

If you wish entered please leave your name HERE. Those registered are listed HERE.

Club Training Monday 17th October

Monday's session is at Langlands Place with the usual warm-up via Strathaven Rd and Sainsburys main entrance.

The session is a progression from 2 weeks ago. This time we are doing 8 x 400m @ 10k pace with a 2 minute recovery + 4 x 200m @ 5k pace with a 1 minute recovery. The 200's should feel slightly faster but should also leave you relatively fresh on the finish line if paced correctly. There is only a slight pick up in effort between 10k pace and 5k pace. If you end up sprinting the 200's (i.e. going too fast), you most definitely will not feel fresh at the end of each 200m. As always, the objective of training is not to completely waste yourself but to be intelligent and put just enough effort in to get the desired training effect whilst being able to recover to train again the next day.

Alan

First GAAA XC Endurance Training Session this Saturday at Bellahouston Park

The first of this year's GAAA training sessions takes place this Saturday morning at Bellahouston Park. Further details in this previous blog post.

The first rep starts at 10:30 sharp. Therefore, arrive fully warmed up and changed into your off road shoes. Also look out for the organisers and coaches with clipboards who need your name and club before the session starts. The Bella session is usually on the "cricket pitch" which is behind the swimming pool.

There can be 80 to 100 runners doing these sessions covering a wide range from juniors to veterans. Anyone in our club will manage. The sessions usually consist of 3 minute reps. The only rule is that once you reach your limit in terms of number of reps done, you drop out and do not rejoin the session after skipping a rep.

Hopefully see some of you there if my illness/injuries are up to it.

Alan

GP Races 2022 - 2023: First half season

The first half of the season is dominated by National, district and Lanarkshire races. There are a few assumptions on events going ahead (e.g. Lanarkshire XC at Strathaven) and there is also a possibility we may have the Lanarkshire Road Relays to slot in somewhere too. The provisional list so far is here. Most of these races are events that can only be done by Scottish Athletics members, so please make sure your membership is up to date if you want to help your club to be well represented with many teams.

Alan

Club Training Thursday 13th October

Thursday's session is a fartlek session over the 4 hills course. The pace should be easy everywhere except on each of the uphill sections where the effort should be picked up to a threshold effort (i.e. 10 mile race effort for those capable of a 1 hour 10 mile, 10k race effort for those capable of a 1 hour 10k and somewhere in between 10 mile and 10k effort for the rest).

The hills to include as efforts are Market Hill, Glenburn Rd, Dunedin, Westwood Hill and Lickprivick. The sharp ones amongst you will have noticed there are more than 4 hills. Regroup into your packs by slowing down enough for everyone in your pack to catch-up. Don't stop and wait though; keep it a continuous run throughout.

Alan

Club Training Monday 10th October - Brancumhall XC

Monday's session at Brancumhall is a slightly less structured version of the previous Brancumhall session, requiring some judgement of the distance and underfoot conditions to therefore judge the pace. The session is 12 reps where each rep is 2 sides of the Brancumhall lap. The recovery is a jog for 1 side of the Brancumhall lap. Therefore, some reps will be longer than others and some will be muddier than others (unfortunately). The effort/pace should be around about the 4k relay pace, so controlled speed.

For those new to Brancumhall, we run from the club (and back) wearing our usual road shoes and then change into whatever off-road shoes you have on arrival at Brancumhall. If lucky, someone will take your off-road shoes to Brancumhall in their car. Otherwise, be prepared to carry your shoes on the run out and back.

Alan

WEST DISTRICT XC RELAY RACE REPORT

 It was a great day for a race.

The harriers had a good turn out for the first Cross Country race of the season, just shows how much we all love the mud and the hills. The course was a new one to us at Kings park, which some will remember from the Southside Six. The course was twisty with loads of turns and cut backs, few straights and a lot of hills. Despite the recent rain it was mainly firm underfoot.

 We had two women’s teams with Karen, Claire and Alison in the senior team and Frances, Lorraine and Julie B in the masters team . Both teams ran well with Karen fastest woman at 17.09, with Claire recording a speedy 18.41 in her first cross country since school days and Alison finishing strongly in 18.31.

Frances anchored her team in an impressive 19.20 with Lorraine, finishing in 23.17. This was the first of many races for Lorraine this year as she gets on the comeback trail. Julie ran a fast 17.24 and declared herself happy with her time and looking forward to a good XC season.

The men’s captain managed to put together three teams with the fast guys in the senior A team putting in a great effort with Duncan running a strong 15.23 in his first xc race for the club, Andy recording an impressive 15.32 on his come back and Stephen finishing strongly on 16.56. Jason, on his first cross country for the club, had a competitive race, passing runners in a fast finish, he was so delighted, (exhausted), to reach the finish line he forgot to stop his watch and had a time of 18.06.

Men’s masters team comprised David W, Jim and Gordon, all of whom ran the Glasgow half last weekend, it was up to Geo Ferguson to bring the fresh legs. Despite their efforts last week their times were impressive with David and Gordon recording 18.32 and 18.45, unfortunately at the time of going to print Jim and Geo have been given a combined time of 38.04, so an email to the organisers should sort that out, either that or they just take 19.02 each. (update Jim 18.08, Geo 19.56)

Men’s senior B team had Billy leading us off, finishing in 21.27, an impressive time from the veteran harrier, Kenny ran the next leg in 19.12, his first race after injury. Russell completed the course in 22.11, which he was happy with given it was the first XC of the season and Richard came in with a very consistent 20.07 which shows he is well on the comeback trail.

Coach, and speed merchant, Alan couldn’t make it as he had succumbed to a stomach bug, but it was good to see so many Harriers out and running. Thanks to all the friends and families who came to support us, your encouragement was appreciated and needed.

(more photos in this album).

 Kenny

TEAMS & RUNNING ORDER FOR WEST DISTRICT XC RELAY

 Teams for Saturday are the following

F40     leg1  F Ferguson                              FS    leg1   K Allen

            leg2  L Buchanan                                     leg2  C McSorley

            leg3 J Beveridge                                     leg3  A Lessells

M40    leg1  D Wardrope      MS   leg1   D McKeller    MS   leg1 B Buchanan

            leg2  G McInally                leg2   A Buchanan            leg2  K Leinster

            leg3  J Holmes                   leg3   J Grant                    leg3   R Couper

           leg4   G Ferguson               leg4   S Phimister             leg4    R Lawton

I need the Ladies there by noon for number distribution and warm ups

Men should arrive by 13.00 for same

I will collect the numbers and be at the start area from noon

Some are leaving from the club at 11.30 so if you want a lift or travel together then meet then.

Russell

Club Training Thursday 6th October

Thursday's session is a 4k race pace session (i.e. short relay pace) in preparation for the first relay of the season this weekend. The session is at Langlands Place and is 8 x 400m with a 2 minute stand-still/jog recovery. The recoveries are generous given the race on Saturday. Don't go crazy on the 400m rep pace. This should a sustainable relay leg pace and not a flat out 400m. Warm up via Strathaven Rd and around by Sainsburys main entrance before running up the hill to Langlands Place. The cool down is running up to Greenhills Rd and back to the Strathaven Rd and back to the club.

Alan

Club Training Monday 3rd October

A well deserved post-race easy recovery run for Monday evening. The route is a right turn out of the Calderglen main entrance and then right again on the lane past Colonsay field and down by Mull. From there climb up onto High Common Road and continue through St Leonards as if going to Brancumhall but continue on up to Calderwood Square. On the way down to the Whirlies, turn first left and into Burns Park and use the footbridge to cross the Kingsway. Continue on to East Mains Rd down to West Mains Rd but turn left past the railway station and along to Lidl and up Churchill Avenue back to the club. In a recovery run, the effort should be totally conversational.

Note that Thursday will be reps.

Alan

Club Training Thursday 29th September

Thursday is an easy run given that many are on half marathons or 10k's at the weekend. The route is Strathaven Rd to Murray Roundabout and then turn left up the Murray Rd. Continue on to Westwood Rd and follow it all the way around until you come out at Arnold Clark. Then turn right onto the Queensway and back to the club. Take it very easy if you are racing, except for 5 x 100m accelerations on flat or slightly downhill bits of the course in the middle of the run. Someone in each pack decide when each 100m stride will start and finish. The idea is to be light on your feet during these strides and not to be straining.

Alan

NATIONAL XC RELAYS (CUMBERNAULD) 22nd OCT

This years National xc relays are returning to Cumbernauld on Sat 22nd Oct.

leg numbers are 4 in a team and 3 for the M50, W40 and W50

Start times are Ladies 13.20 and Men 14.45.

Its 4k per leg and the cost will be £6 per head.

Please make sure your SA membership is up to date.

I need names by Monday 3rd Oct.

If you wish entered please add your name HERE. Those already registered are listed HERE.

Russell

Club Training Monday 26th September - Brancumhall

With the cross-country season soon to be upon us, Monday is the first of our fortnightly sessions on the Brancumhall pitches. Running on soft ground, these sessions put more emphasis on developing leg power rather than relying purely on muscle elasticity to bounce you along on a hard tarmac surface. At the end of the day, having more power in your legs together with a bouncy stride will make you a faster runner on any surface. The session also gives a chance to try our your off-road shoes before the first XC race of the season.

Monday's session is 12 x 1 minute with a 1 minute jog recovery in between, run as a continuous session around the usual Brancumhall pitches "quadrangle". The pace/effort should be similar to 4k/5k race pace/effort. 

For those who have not done this before, we run from the club to Brancumhall in our packs. For that wear your usual road shoes. On arriving at Brancumhall, if you are really lucky, someone will have brought your choice of off-road shoes down in their car for you to change in to. A low soled trail shoe or cross-country spike will suffice (although if the ground is completely dry, you might get away with a road shoe. But "dry" and "East Kilbride" don't often go together at this time of year). After the session, change back into road shoes and run slowly back to the club.

Alan

Neil McCover 2022 West District Half Marathon Championship, 9th October

 "A gentle reminder that the West District Half Marathon Championship is being held as part of the 2022 Neil McCover half marathon in Kirkintilloch. The race is on Sunday 9 October and, as well as providing a chance to win District medals, it offers everyone the chance to enjoy a friendly, local race that provides great scenery and opportunities to set fast times. 

Many thanks to everyone who has already signed up, but if you have not done so yet, please head over to Neil McCover Memorial Half Marathon 2022 (including West District championship) - EntryCentral.com for entry details.

It would be appreciated if you can pass on information about the race to your club members and encourage them to take part. The closing date for entries is Friday 7 October and entry is £15 for SA members.

I look forward to seeing many of your members at the race."

Robert Rogerson

Club Training Thursday 22nd September

Thursday is a threshold session in the middle of a longer run. The route is Queensway to Holiday Inn, along Stewartfield Rd to Kingsgate and then back up the Kingsway via the Whirlies. The threshold reps start at the Holiday Inn and consist of 3 x 6 minutes with a 2 minutes jog recovery. Remember, threshold is a level of effort, not a pace and is the effort that could be maintained for one hour during a race or just beyond the level of effort at which you can string more than a couple of words together. These sessions help develop the ability to run at a sustainable pace in the presence of increasing fatigue and discomfort caused by the build up of lactic.

Alan

Glasgow Athletics Association Cross Country Endurance Sessions

This year's series of cross-country endurance training sessions organised by GAA at various parks around Glasgow start on Saturday 15th October at Bellahouston Park. Several of us have participated in these sessions over many years and find them to be a really good additional training session for those who are able. The full programme for this year is here: https://www.glasgowathletics.org.uk/endurance-sessions

Alan

Club Training Monday 19th September

A low key session for Monday with a slight build on last Thursday's session. 6 x 400m at 10k pace with 2 minute standstill recovery at Langlands Place. In future weeks we will build the number of reps and then reduce the recoveries in the traditional way. This is a junior friendly session for any who can make it. The warm-up is the direct route via Strathaven Rd and around by Sainsburys and the cool down is the reverse.

Note that next Monday (26th September) will be the first of the fortnightly cross-country sessions at Brancumhall pitches. Again, we will start with a very light session more to get used to running off-road in whichever spikes or trail shoes you usually use.

Alan

Club Training Thursday 15th September

Thursday's session is a reintroduction to the Harriers' 400m "track" i.e. Langlands Place. The session is aimed at refamiliarising yourself with the correct pace, this time for the 5k race distance, as this pace will be similar to that used in the first few cross country relays of the season. The session is also light enough to allow those still recovering from the TTC to have an easy introduction.

The session is 4 x 400m at 5k pace with 2 minute stand still recovery (or light jog) + 4 x 200m at slightly faster than 5k pace (i.e. the equivalent of 2 seconds per 400m faster than 400m pace), 1 minute recovery. As a reminder, 400m time for various 5k paces is as follows:

Warm-up via Strathaven Rd and around by Sainsburys main entrance and then up to Langlands Place. For the 400m efforts, this is the full length of the straight plus/minus 10m. Try to use the same start/stop points for each rep in alternate directions. For the 200m reps, run half way along the straight and again alternate the direction after each rep.

Alan

WEST DISTRICT XC RELAY CHAMPIONSHIP 8th Oct

 Well we're back round to the start of the Winter season and the start of the Grand Prix.

The West District XC relay starts us off on Saturday 8th Oct in Kings Park (handy)

Its 4 per team (3 for Ladies) but we will enter partial teams too so everyone can get a run.

Ladies start at 13.00 and Men at 14.15

4k per leg and the cost is £6 per head and payment should be made to Calderglen Harriers as soon after adding your name as possible.

Make sure your Scottish Athletics membership is up to date ( this means it must also be eligible for the day of the event). The system wont let me enter you if this is not the case.

For those newish to the club and need this explained please feel free to ask at training.

Names are required by midnight 19th Sept, after that I will do the entries.

If you wish entered please add your name HERE. Those already added are listed HERE.

TTC 2022 - Warm Weather Training Camp

And so TTC 2022 is over and out. The weather was unbelievably good and there was nothing to fear about our Dreadnought Hotel experience (except perhaps ghost stories and a few miles extra on the Sunday loop of Loch Venachar). We had a full house of 25 Harriers and friends of the Harriers covering a range of abilities and ages, including four first-timers. The Friday evening run was not the traditional route and was a little longer than usual (just short of 10k) but also had a lot less climbing and a good mix of trail, tarmac and grassy paths. The 4 packs were enthusiastically led by Russell, Frances, Eddie and myself with no (major) mishaps.

The weather on Saturday morning was spectacular with not a cloud in the sky. After the traditional TTC team photo in this year's T-shirt by the Teith we set off on another mixed terrain run of up to 10 miles with a good few ups and downs to contend with (no surprise there!). Having negotiated all of the tricky underfoot conditions without any problems, we did have one heavy fall on the straightest, smoothest forest road one could imagine, a muddy former puddle being the trigger for a full length slip. Fortunately the adrenalin kicked in and Ian was able to continue to the end with only a few scrapes and bruises. With DIY lunches introduced for the first time and the weather playing the game, we were able to rest in the sun for a few hours before commencing the afternoon activities. The hotel's lawn provided a nice (if rather public) venue for the drills and core session. However, I must say that the drills were carried out to a much higher standard than in previous years. It just shows that practice makes perfect, even if that practice is only once per year on the  TTC! The core stability circuit session was tough, producing an amazing range of contorted faces and hopefully also some inspiration to work on weaknesses by doing sessions like this at home too. After another period of relaxation, we (almost) all headed across the river to our new favourite "fun" relay venue in a large grassy field with excellent underfoot conditions. Carrying out a rep session in the form of a relay was less regimented and mixed the field up on every rep and seemed to be enjoyed by all. 

Finally, the most scenic and toughest of all TTC routes was now two miles longer than in recent years as the Sunday morning run now started and finished in Callander rather than out in the country. As if 16 miles wasn't far enough, the big hill was now a mile or so further in to the run, well beyond the half way point, adding to the fatigue. The weather was slightly cooler than on Saturday which was welcomed. Russell's pack did a slightly shorter out and back, uphill and downhill run, adjusting the actual distance to suit the varying levels of stamina within the group. This worked well. The other three packs did the full 16 miles and although all found it tough, the general opinion was one of satisfaction.

Evening dinner and refreshments were hosted by the Lade Inn as usual and hit the spot in terms of quality and quantity as is always the case. This was our first time in the Dreadnought Hotel on an accommodation only basis. This was clearly different to our previous TTC accommodation in the hostel or in the Leny estate cabins. But different does not mean worse and everyone seemed to be perfectly happy with the twin rooms and DIY breakfast arrangements kindly hosted by Eddie and Stephen. The manager, Leo, really enjoyed having us there and could not have been more helpful. So maybe this is a good option for the future, particularly if the hostel does not go back into business.

Thanks to all who made this TTC another resounding success, including the weather gods!

I have put my photographs in this album. Feel free to drop your photos in there and to use whichever ones you want.

Alan

 

Club Training Monday 12th September

This week we will switch the runs around, doing the reps on Thursday and an easy recovery run on Monday. Given the large number of Harriers on the TTC and assuming some are able to run on Monday (!), the run is a very simple lap of the (very) old EK 10k course at an easy, conversational pace. The lap is Kingsway, East Mains Rd, West Mains Rd, Queensway. Those who were on TTC should take it very easy indeed.

Alan

Club Training Thursday 8th September

With many of the club about to embark on a fairly high mileage weekend at the TTC, Thursday's run is a medium length run with a single threshold 6 minute section in the middle. The route is Strathaven Rd to Greenhills Rd all the way to Greenhills Roundabout. Turn right, all the way down Lickprivick and back to the club via Murray Rd and Strathaven Rd. Start the 6 minute effort on Greenhills Rd just after crossing High Whitehills Rd. A nice downhill start to ease you in followed by a gradual uphill. Remember that threshold is an effort level, not a pace, so for the same effort (that which could be maintained for about an hour in a race), the pace will be slightly faster on the downhill sections than it is on the flat and uphill sections.

Alan

Club Training Monday 5th September

Monday is the final one of our short hill rep sessions. This time it is 10 x 45 seconds up the Langlands hill. It will be dark by the end, so wear some reflective clothing. Stay consistent throughout and hit the same finishing mark each rep. Don't thrash yourself into the ground on the final rep. After this session we will put the power developed in these hill rep sessions to use on speed endurance sessions on our 400m and 800m sessions in the coming weeks.

Take the direct route to the session via Strathaven Rd and Sainsburys.

Alan

TTC Arrangements

With less than a week to go to the TTC 2022 all arrangements are in place and the pack leaders have recced and memorised the routes (I hope!). Please pay attention to the following information (COVID instructions added).

The Venue

We are booked into the Dreadnought Hotel, Station Rd, Callander FK17 8AN. The hotel stands on the corner of Main St (Leny Rd) and Station Rd and cannot be missed. The hotel car park is around the back of the hotel. Drive past the main door of the hotel (with the two lions either side of the door) and then turn left up the narrow alley up the side of the hotel beside the fire escapes. The car park is quite small and there will be other guests, so if possible share cars.

COVID

Anyone with symptoms of COVID and/or has a positive test should follow the usual advice and withdraw. We will be sharing the hotel with approximately 50 to 60 other people, including an overseas coach party. Please be respectful and give others adequate space. If the hotel does advise you of particular covid measures then respect those too. Otherwise, be sensible and do whatever extra precautions you need to make you feel comfortable.

Check-In/Check-out

Check-in is from 1500 until 22:30 at the latest (the hotel is not permanently staffed so do not turn up early. It's only the manager and his wife staffing it at present, so its a bit limited). I have provided the hotel manager with this rooming list and he will allocate the rooms. As long as one of each pair is there in time to check-in that should be fine. We have agreed a late check-out time of 1200 on Sunday.

Rooms

The rooms are twin rooms with TV, tea, coffee and a kettle provided. There is an en-suite bath and/or shower in each room and towels. The hotel is a no-smoking establishment. The rooms are all smoke/fire alarmed. Stating the obvious, nobody should bring cooking or other apparatus (e.g. toasters) into the rooms due to the risk of setting off the alarm/sprinkler system (anyone doing so accidentally will be subject to whichever charges the hotel/fire brigade impose).

Dinner

Thanks all for responding with your dinner choices. These have now been forwarded to the Lade Inn. Dinner is at 19:30 on Friday and Saturday. The Lade Inn is just over 1 mile from the Dreadnought Hotel and there is a pavement the whole way for those who wish to walk. Otherwise we will share cars to/from the Lade Inn. A printed list of who ordered what will be available on each night if you can't remember.

Breakfast

This is a bit of a severe compromise unfortunately. Due to a coach party of 50 booked in the same weekend, we cannot use the breakfast/dining room for our breakfasts (at least not at the time we need to be in there to  be ready for our runs). We will provide basic breakfast goods (Weetabix, cornflakes, croissants, marmalade/jam/spread and milk plus some porridge pots to which boiling water can be added). We will distribute this from Eddie's room (room number to be advised). Please bring your own bowl and cutlery to Eddie's room to collect your breakfast each morning (we will advise the time that Eddie will be "receiving guests"). You can either dispense milk into your cereal in Eddie's room or bring a cup or other container to take some milk back to your room. Return to your room and take your breakfast there. In addition to the coach party there will be some other guests in the hotel, so please do not congregate for long in Eddie's room and try to keep the noise down. You can of course bring some additional breakfast goods of your own if you have particular preferences but as noted above, no toasters!!!! Given the huge size of the portions at the Lade Inn, nobody should really need more than a light, pre-run top-up at breakfast the following morning before running.

Saturday Lunch

Again, a bit of a compromise. We will give everyone a fiver to get your own meal deal from Tesco (which is next door to the hotel) or to spend in any of Callander's many eateries.

T-shirts and Team Photo

The TTC-shirts will be handed out by Eddie first thing on the Saturday morning. We will gather outside the hotel for a team photo, resplendent in the T-shirts at about 0815 on Saturday morning. Please be there on time.

The Runs/Sessions

Yes, we will be doing quite a lot of running! All runs are in packs. There are four packs of different abilities. Based on training/injury status, I have drafted initial packs. The pack leaders will be keeping an eye on how everyone is managing and may recommend individuals move up or down a pack before each run. The most important point is that the packs will stick together and nobody will be left on their own. As some of the runs will be "in the middle of nowhere" (as one of our most experienced pack leaders/explorers commented during the recce) nobody should run away from their pack if they think it is too slow as the possibility of getting lost is high and we don't have time or energy to go looking for people. Just wait until the next run and you can move up to a faster pack.

Your pack leaders will take you through a stretching session after each run. Please do this as it will help ease you off before the next run/session.

 

The first run is on Friday evening, starting at about 17:30. Depending on the weather, the pre-run briefings will either be outside the hotel or in the foyer. If you are going to be late or won't make the Friday run, please let me know in advance (07867863741).

At about 0830 on Saturday, we will do a medium/long run.

On Saturday afternoon we will do a "fun relay" type speed session.

In between the morning and afternoon runs, we will do a conditioning session and some drills (weather dependent).

At about 0800 on Sunday, we will set off on the long run. Note that the runs are not weather dependent!

A more detailed timetable will be announced on the Friday evening.

What to Bring

• Bowls and cutlery for breakfasts
• Yoga/exercise mat for the conditioning sessions
• Enough running gear for all the runs and sessions. Keeping in mind that the weather is likely to be wet for at least some of the time, bring a running jacket (body cover to counteract wind chill and exposure is the main thing here rather than keeping dry).
• The runs will be on a mixture of road and forestry trails. Road shoes will be fine for most of the runs. The exception is perhaps the "fun relay" which will be on grass. You may wish to bring studded trail shoes for that although road shoes will also be OK if you don't have trail shoes.
• A bum bag or small running back pack to carry gels, water, your jacket and mobile phone for emergencies. Don't bring a big rucksack as that will only handicap you. Only the Sunday run is long enough to require gels/water to be carried.
• Water bottle/carrier and gels if you think you will need them.
• Glad rags for the Lade Inn dinners.
• Any medication or special food you require.

I have probably forgotten something. If you have any questions, please let me know (w.alan.derrick@gmail.com)

Alan