Club Training Thursday 31st March

Thursday is very much a pre-race run for those racing over the longer distances at the weekend (marathon or 10 mile). For the others, it is a threshold Thursday session.

The pre-race run is a very gentle lap of the old EK 10k route (Kingsway, East Mains, West Mains, Queensway) with a few strides inserted over 50m to 100m to wake the legs up.

For those not racing, please use the same route but break it up into 3 x 10 minutes at threshold (so slower than 10k pace for most) with 3:30 jog recovery. Start the first rep when going through the Whitemoss Roundabout underpass. If you do run out of space to complete the session, finish it by running around the Christmas handicap course in reverse (i.e. along the Strathaven Rd and then left into the Carrigans entrance).

If it is snowing or icy, abandon the idea of running at threshold effort and just take it as an easy run.

Alan

EAST KILBRIDE SPORTS CLUB AGM (POSTPONED)

 POSTPONED TILL THE 28TH APRIL

Final Pre-Entry Grand Prix Race

With the 16 race Calderglen Grand Prix calendar almost full, it remains only to declare the Land O'Burns 10k on the evening of 25th May as the final pre-entry race in the series. Entries can be made on Entry Central here: https://www.entrycentral.com/LandOBurns10K As of today, there are 184 places available in the race.

The other, non-pre-entry races will comprise a parkrun (venue to be decided), the Chatelherault World Championships and the Vertical Mile, the dates of which will be finalised in due course.

Alan

Club Training Monday 28th March

Monday's session is another 10k/10 mile focussed session (their not being much difference in the training requirements for both those distances).

The session is 3 x 5 minutes at 10k pace + 1 x 3 mins at 5k pace + 1 x 1 minute at 3k pace, 1 minute recoveries between all efforts.

I suggest doing this at Colvilles Place (Futura....) with a warm-up via Strathaven Rd to Greenhills Rd and then down Singer Rd and Colvilles Rd to the loop where we do the session. The cool down should be the reverse of that route.

As always with these session where the total distance is considerably less than race distance (whether it's 10k or 10 mile), the reps should not have you buckled over (as how would you then manage to maintain that pace for the whole race) and should be run controlled and at the correct pace.

Alan 

WEST HIGHLAND WAY WEEKEND

Its now that time of year to plan our West Highland way weekend. We have booked the Ben Nevis hotel for Saturday the 14th May. For those new to the club we hire a 17 seater minibus and leave East Kilbride about 4am on the Saturday morning and drive to Milngavie where Alan will allocate a section of the way to be run by each person although you can if you wish run with others on their legs. Arriving in Fort William early evening for a swim if theres time and dinner with some refreshments. Depending on the weather we may do an activity on the Sunday before arriving back in East Kilbride around 6pm. As places are limited it will be a first come first served basis upon giving Frances a deposit of £30. Total cost for the weekend will be £90 and this includes your place on the bus and DB&B in the Ben Nevis Hotel. Places will go fast so don't delay.

P.S. It may be possible to book a few extra places in the Hotel if anyone misses out on the bus places and wishes to drive.

Club Training Thursday 24th March

Thursday's run is a steady circuit of the 4 hills route. Steady is somewhere in the region of marathon to half marathon effort i.e. a pace where it is still possible to talk but not easily. Follow the usual direction, starting with the Kingsway, through the village and on to Markethill/East Mains/West Mains/etc.

Alan 

Club Training Monday 21st March

On Monday we continue our 10k/10 mile race build phase. The session on Monday is once again at Langlands Place, so the usual route to/from there along Strathaven Rd and around via Sainsburys.

The session for the seniors is 6 x 800m at 10k pace with 1 minute recoveries. The total distance (4800m) is less than half race distance, so the sessions should feel comfortable i.e. do not run the maximum pace you can do 6 x 800m at; instead run it at 10k race pace.

The juniors should do a shorter session of 4 x 800m at the pace of their pack, again with 1 minute recoveries. When finished, jog back and forward until the seniors have finished.

Alan

Club Training Thursday 17th March

Thursday is a threshold Thursday! The session is as follows:

3 x 10 minute at threshold with 3:30 jog recoveries.

The effort level is the effort you could maintain for an hour long race (so approximately 10k for some all the way up to 10 miles for others or somewhere in between). As always, the best way to train is to train smart and only do enough so you are fresh enough to train again the next day and the days after that. This means constant effort for each rep and not bursting yourself on the last rep. Finish fresh as, in theory, you should have been able to keep that effort going for a full hour without any rests.

The route is the Sainsburys loop in a clockwise direction, starting the first effort just at the main gate into Sainsburys. By using the same loop for all the efforts, it helps with the judgement of the effort. If due to roadworks the Sainsbury's loop is not useable, then instead do the session on the part of the loop that is safely runnable but insert U-turns when you reach the unpassable part. Do one lap of the route as part of your warm-up to confirm whether you can use the full loop or not and to identify any ditches or other traps that Harriers could fall into or trip over (as if that would ever happen!).

Alan 

TRIAL START TIME FOR TRAINING

 At the Calderglen Harriers  AGM on 9^th December 2021 a motion in writing proposed that the Monday and Thursday training times be changed to 7pm from 7.30pm. There was some discussion on this matter and it was agreed by a vote of 12 to 6 to change the time for a 3 month trial period starting in January 2022. This was to be reviewed after 3 months with the main criteria for review to be based on whether there was an increase in the number of Harriers attending on a Monday and Thursday night.

This Committee met on 14^th March 2022 to discuss this matter.

The Committee understands individual’s wishes for an earlier start time and respects the reasons for the proposed change. The Committee also note that where all members were able to attend at 7.30pm there are some that simply cannot arrive any earlier and have been unable to attend during the trial period.

It is the responsibility of the Committee to ensure that any decisions taken put the interests of Calderglen Harriers first. The club’s greatest asset is its members and there is a concern that the club could lose members if they are unable to meet at the earlier starting time.

This is considered too big a risk to take.

The Committee has therefore decided that after the trial period ends the starting time will revert back to 7.30pm on Monday and Thursday training nights.

This will take effect from Monday 4^th April 2022.

Anyone wanting further explanation of this should direct their questions to any of the executive committee (Anne, Frances, Russell) and not on the whatsapp group chat. 

Club Training Monday 14th March

 We are continuing our 10k build sessions. These sessions are also good for the juniors as the pace is well controlled (and relatively easy for the younger runners compared to their all out 400m sprinting pace) and the total volume only moderate. The session is as per usual at Langlands Place with the usual run to/from the venue via Strathaven Rd and Sainsburys.

For the seniors, the session is 12 x 400m at 10k pace (see last week's post for pace guidance) with 1 minute recoveries. This is still a very comfortable session as the total volume is less than half race distance and there are recoveries. Therefore, nobody should be bent over double at the end of the session (if you are, you are going too fast). Remember, the maximum physilogical benefit is obtained from doing the session just fast enough and not at the absolute limit.

For the juniors, the session is 8 x 400m at the pace of the pack they have been assigned to with 1 minute recoveries. Whilst the seniors are doing their last 4 reps, the juniors should jog very slowly up and down the 400m straight to keep moving until the seniors have finished.

Alan

Club Training Thursday 10th March

Thursday's run is a steady run (half marathon to marathon pace) after an easier mile or so to warm-up. The route is Queensway to Holiday Inn. Holiday Inn to Kingsgate. Kingsgate to Kingsway back to the club. This should feel totally controlled and nobody should be hanging on to their pack.

Alan

The 51st Allan Scally Road Relays - Perfect conditions for a return to road relay action

Ross Mullen leads the M40 team away

2 years ago the Allan Scally Road Relay was the final race in which the Harriers participated before everything was shut down by the pandemic. It was therefore a very welcome return to the sunny paths of Glasgow Green for this, the 51st Allan Scally Road Relays, an event that the Harriers have competed in every year (that it has been held) since our formation and at each of the three different venues used over that time. The Harriers were represented by 5 complete teams of 4 runners, all looking for a test of form and perhaps a PB on this officially measured, flat 5k course. The start/finish line was on a long sweeping bend which seemed to go on forever when straining for the finish. The first 1.5km ran parallel to the river, past the university boat houses and almost to the McLellan Arch where it swept through almost 180 degrees to follow another long straight slightly up hill in the general direction of the People's Palace. Then the route joined the network of wide paths in the middle of Glasgow Green, requiring a few cautious turns where the generally smooth tarmac had a slight covering of damp mud. The paths led back to the McLennan Arch leaving a never ending 1.5km, thankfully wind assisted, effort to the finish line. With almost 140 teams competing there was plenty of support around the course and in particular inside the final 1km, meaning there was no chance to ease back just a little bit before rounding the final bend.

Calderglen's fastest man, Paul Murphy

Fastest Harrier time of the day went to Paul Murphy running the second leg for the M40 team, who surprised himself with an excellent time of 16:53, an M40 silver standard. Our fastest lady was Julie Beveridge, showing excellent form at the start of the road race season with a time of 20:06, only seconds away from an age grade silver standard. Julie joined several Harriers who were just over the round minute, including Gordon McInally, who ran 22:04 which was not only a substantial course best but also an absolute 5k PB and 2:55 faster than the last time we ran here in 2020.

Times were close amongst the Harriers' seniors and M40's with Ross Mullen, Iain Tomb and Chris McCarron finishing in 17:26, 17:29 and 17:43 respectively. Ross and Iain achieved bronze standards in their respective age groups. However, nowhere near as close as the Calderglen ladies' where Frances Ferguson finished in a fantastic 22:08 (age group gold standard) and Karen Allen and Alison Lessells tied on 22:22. Unfortunately this tie was purely down to Karen suffering a strained hamstring at about half way in the race. Up to that point, Karen was on schedule for a time very close to 20 minutes. Completing our ladies' representation, it was great to see Lorraine Buchanan biting the bullet and getting back out there after a few years away from racing. Lorraine finished in 26:55. 

Julie Beveridge, our fastest lady

Having been out of action for a couple of years, Andrew Buchanan has also got the bit between his teeth, making his second race appearance in two weeks to finish in 19:52. I made my first return to a road race after a couple of years plagued with achilles and hamstring injuries (usually happening after long efforts on the road) but had the added pressure of suffering a calf strain earlier in the week and putting myself through another "will I, won't I race" dilemma up until the warm-up was completed. Thankfully, the new, fancy race shoes gave the calf an easy ride at race pace and it was just an age related lack of pace that resulted in a time of 18:07, still an M55 gold standard though and only about 10 seconds slower than 3 years ago. Now that we are back on the roads, Kevin Farmer was much happier and got below 19 minutes again for the first time in several years, finishing in 18:51. David Wardrope suffered from being on the first leg where the very fast field dragged him along a bit too fast for the first km causing him to fade towards the end. However, Davie still ran an excellent 20:11, not far away from his PB and 1:20 faster than 2 years ago, highlighting the hard, consistent training Davie has put in during the pandemic.

Making his road relay debut, Paul Lucchesi was thrown in at the deep end on leg 3 for the M40 team, positioning Paul in a part of the field where the runners were perhaps a few minutes faster than him. Paul held it together though and finished in a fine 21:06 in what was also his first ever 5k. We were really pleased to see Martin Howell return in a Harriers' vest after a period of illness. Martin ran to the limit as always, finishing in 21:43. It won't be long before Martin is back down to his usual times. Jim Holmes had a much more controlled run this week than at the National last week, finishing in 21:58. It is always psychologically better to finish just inside the minute rather than just over the minute, so that should give Jim a positive sign that he is heading back to race fitness. Geo Ferguson was also on first leg duty but is wise enough to not get carried away with the fast pace of those around him and finished in a very respectable 22:55, not far away from an M60 bronze performance award. Robert Gibson is getting back into regular training and will soon be back to better his form of several years ago. This year he finished in 23:09. Russell Couper had the hard task of registering all the teams and dealing with a last minute change in running order due to my strained calf but still was very happy with 26:24, his best 5k for some time and only 11 seconds outside his time from 2 years ago on this course.

Our first team to finish was our M40 team (Ross, Paul M, Paul L and Alan) who finished 4th M40 team behind Corstorphine AC, Garscube Harriers and Edinburgh AC.

Thanks to all our supporters and photographers on the day who added to the atmosphere and also enjoyed their time in the sun. These included Sharon Gregg and Davie Searil and possibly others out on the course that I just didn't see. There are photos of everyone (and everything architectural) courtesy of myself, Frances and Davie in this album. Feel free to add to this.

Club Training Monday 7th March

Another phase of our training starts this week with a focus on 10 mile and 10k specific sessions. However, as many in the club were racing hard on Saturday, Monday is a fairly low overall repetition volume. The session is at Langlands Place (effectively the Calderglen Harriers "track") and is as follows:

4 x 800m at 10k pace, 1 minute recoveries

For guidance and particularly those who raced at the Scally and hence have a very up to date 5k pace, your 10k pace should be roughly about 10 seconds per km slower than your 5k race time. The table below gives an approximate conversion from 5k time to 10k pace 800m rep time. Remember, faster is not better in terms of training pace. The idea is to expend as little energy as possible to get the desired result so you are recovered to train again throughout the week and hence ensure consistent training volume (which is the thing that really makes the difference to running performance).

Take the usual route to/from Langlands Place via Strathaven Rd and Sainsburys.

Alan

TEAMS AND RUNNING ORDER FOR ALLAN SCALLY RELAY

 Well this Saturday were off to Glasgow Green for the Allan Scally road relays. 5k each leg starting and finishing at the same point. Can i ask that runners are there for 11.15 to allow warm ups etc before the 1st leg starts at noon. I will pick up the numbers at be at the start for this time.

If anyone can no longer attend please let me know asap so the teams can be redone.

Teams are

Club Training Thursday 3rd March

This is basically a very easy pre-race run but with 1km at 5k pace. The route is the old EK 10k course:

Kingsway, East Mains, West Mains, McDonalds, Queensway

Run very easy all the way to the McDonalds Roundabout. From there it is more or less 1km to the old Centre 1 roundabout at the town centre and it's pretty flat apart from the dip just after the petrol station. So start the 5k race pace 1km effort at the McDonalds roundabout. Aim to run exactly even pace and exactly your expected 5k time divided by 5. It should feel easy. The object is to feel in your mind what 5k pace feels like so you can hit it precisely at the Scally and don't set off too fast, blowing up.

Press your Garmin lap button when you start the effort and press it again when you end it so the precise time for that effort is recorded on your watch.

Be careful crossing the KFC and petrol station entrances and exits. Apart from that it is a pretty good stretch.

Alan