Club Training Thursday 30th June

This session is a threshold Thursday with a difference (at least its a new route). The session is an uphill threshold of 3 x 5 minutes with a 2 minute recovery. Remember that "threshold" is not a "pace", it is a level of effort that is characterised most easily by how hard you are breathing. After the first couple of minutes of the effort, your breathing should stabilise at uncomfortable but sustainable such that you could gasp out around 3 words between breaths if someone asked you to speak. If you can hold a conversation, you are not pushing hard enough; if you can only give a one word response, you are pushing too hard. In a race situation, this would be the effort you could sustain for a full hour (but in training we break it up into small chunks to train without drain!).

The warm up is Strathaven Rd and around by Sainsburys to Langlands and from there past Park Farm to Leaburn Rd. At Leaburn Rd, turn left and then immediately right and then run a few hundred metres further towards Ardochrig until you are at the bottom of the dip. The first 5 minute effort starts here heading up towards Ardochrig. After 5 minutes turn around and jog down for 2 minutes and then turn back up the hill and continue for another 5 minutes. Similarly for the final effort, jog down for 2 minutes and then turn up the hill for the final 5 minutes. This way you should get progressively further up Ardochrig by the end of each rep.

The cool down is the reverse of the warm-up, so back down Ardochrig, Park Farm, Langlands, Sainsburys and to the club.

Alan

Trail Race Final Results

Thanks to all who supplied feedback on the provisional results. The final results are now available at the following links:

1k

3k

5k

10k

The full archive of all previous Calderglen Trail Races are available here. 

Club Training Monday 27th June

Monday's session is a 5k paced effort session around about Auldhouse. The session is 10 x 2 minutes at 5k effort with a 2 minute jog recovery.

Run via the Strathaven Rd to the junction near Langlands Club House (where we finish the 5k time trial). The efforts start here. Head by the club house and into Auldhouse. Go straight through Auldhouse Cross and then turn right to pass the Kennels. Follow Shields Rd all the way back to Greenhills Rd. Turn right on Greenhills Rd and back to the Strathaven Rd and the club.

Alan

Trail Race Preliminary Results

The preliminary results for the 1k, U12 3k, U15 3k, 5k and 10k are in the following file:

Preliminary Trail Race Results 2022 Rev E

If there are any major errors (i.e. missing results) then please let us know and we will issue a set of final results later in the weekend. There was a minor issue affecting the 10k when the heavy rain suddenly started and the timing screen got wet and became unresponsive to finger taps for a few seconds. There were two runners finishing close together whose times are therefore 4 or 5 seconds late. Otherwise, all went very smoothly.

There were a number of people who picked up numbers from registration but who did not cross the line at the end (didn't appear on either of the independent timing systems). They are marked as DNF. Some of those were definite DNF's as they contacted us at the end. Others are assumed DNF's.  No need to contact us unless you genuinely did finish the race. Those who did not pick up their number from registration are marked as DNS.

Alan

Club Training Thursday 23rd June - The Vertical Mile

Thursday is the final race in this year's Grand Prix - The Vertical Mile. For those new to the club, the race does what it says on the tin; this is a one mile, uphill race finishing at Auchentibber war memorial (up the road which passes the South Lanarkshire Crematorium). Registration for the event is via the normal club training registration form. As this is the final race of the GP season, there is no need to declare jokers. All of your remaining jokers will be automatically played.

Meet at the club as per usual and take the usual route to the start point at the bottom of the hill. I won't describe the route to the course as there are enough Harriers who know where they are going to lead the packs. The mile starts at the junction of Sydes Brae (the road which passes the crematorium) with the Expressway slip road and finishes one mile later at the war memorial (which will be on your right).

As always nowadays, I could do with a volunteer to time the event and e-mail me the results.

Alan

SVHC 5K ROAD RACE

 SVHC CLYDEBANK 5K ROAD RACE - WEDNESDAY 29TH JUNE

Aged 35 years and above.
HIRMS (sponsor of the SVHC Race Series) have generously donated the following cash prizes available to SVHC MEMBERS ONLY.
1st MALE & FEMALE - £50 EACH
BEST AGE GRADED MALE & FEMALE PERFORMANCE- £50 EACH
The race will take place in the Clydebank Business Park, off Kilbowie Road G81 2LE. Race will start at 7.30 p.m. There is no changing or toilets (toilets in shopping centre).
Registration from 6.30 p.m. at the finish area at the roundabout in the Business Park. Pre-entries to collect their number there.
When you enter the Business Park, turn right at the roundabout and park either first right or second right.
Advance registration: Name, Club, Age on day, SA Registered, to Ada Stewart stewart2@ntlworld.com.

Entries free to SVHC Members, £5 to non members.

Club Training Monday 20th June

Given that Thursday is the Vertical Mile, Monday's session is the traditional 10k Trail Race route pack recce. The aim is to run the full 10k trail race route and for everyone to make a mental note of any potential problems and to report them back to the race director. After running the 10k route, finish with the 3k and 1k routes, also noting any potential problems. As many were running 10k's over the weekend, this is also a recovery run.

Alan

Trail Race Marshalls - Friday 24th June

Dear Harriers,

Please see spreadsheet below for Trail Race duties. These have been worked out based on the information each of you have given me regarding your availability and estimated time of arrival. 

Marshall Spreadsheet

Please note the time that you must be in place and if possible arrive in plenty of time for this. If you have a marshalling role please report to Jim Holmes who will be in the main hall. You will be given a marshall vest and lanyard and Jim will tick off that you have arrived. Individual race coordinators will then take you to your marshalling post and explain your responsibilities.

Once Jim has marked you present, please vacate the main hall as it can get extremely busy with registration.

It is vital to the smooth running of the evening that you attend in a timely fashion. I understand that life can sometimes throw you a curveball. If for any reason you can no longer attend can you please let me know directly and as soon as possible.

The race team will be in the park from 10am in order to set up the courses and the hall. I would encourage any of you who can attend during the day to consider joining us. The help would be appreciated.

Jim

Club Training Thursday 16th June

Tonight's session is a Threshold Thursday episode comprising 4 x 6 mins at threshold (1 hour race effort or 3 word talking pace) with 2 mins jog recovery.

We shall use the undulating Carron Place loop meaning that the effort (ie heart rate and breathing) remains constant after the initial minute ramp up but the pace varies depending on whether uphill, flat or downhill.

Warm up via Strathaven Road and Greenhills Rd. Coll down via Kelvin Rd, Murray roundabout and Strathaven 6.

Alan 

Club Training Monday 13th June

Monday is further consolidation of 10k training. Enough Harriers have raced 10k recently to have a good feel for current 10k pace.

The session is again 8 x 3 minutes at 10k pace with 2 minutes jog recovery (regroup as you recover). 

The route is club through the Glen via the various diversions to the Crutherland and then across the Strathaven Road and along the back road to our usual rep start point at the left hand 90 degree corner.

Turn right on Leaburn Road and continue all the way along until the road bears right downhill. At the bottom of the hill turn right and immediate left past the Kennels along Shields Road, Greenhills Road, Strathaven Road and the club.

Alan 

HARRIERS GRAND PRIX VICTORIA PARKRUN PART 1

 This Saturday is part 1 of the Victoria parkrun Grand Prix event. To explain you can run either Saturday the 11th or Saturday 18th but only your 1st time will count if you do both. Any jokers must be declared in advance of the run starting so for this Saturday as i wont be at the event you can either leave your declaration as a comment on this post or a comment in the clubs whatsapp group. For those new to the Grand Prix please feel free to ask another member about how the jokers work.

Russell

Club Training Thursday 9th June

Given most of the club have done either or both of Milngavie and Chatelherault trail races this week, Thursday is a recovery run. This is a medium/long run at an easy, conversational pace (if you can't talk, it's not easy enough!) 

The route is Glen (with new trail race diversion) to Langlands, past Park Farm, left then right on Leaburn Rd up to the higher level cross roads. Turn right at Cross Roads and then follow the road along and down back to Leaburn Road. Turn right then left down the dip and up to Auldhouse Cross. Turn right and back to the club via Langlands Golf Club, Sainsburys and Strathaven Rd. 

Its important to stick to assigned packs so everyone gets an easy run and the packs are not being stretched by interloping bandits! 

Alan

Club Training - Monday 6th June - Chatelherault World Championships

Someone probably should have told me that many were doing the Milngavie Trail Race when I published the dates of the final set of GP races and I would have selected another date. Anyway, lets consider it a form of handicapping. This will be a mass start lap of Chatelherault in the form of a race. Jokers should be declared to Russell in advance of the start. I would appreciate if someone could take the times (not just the finishing order) and e-mail them through after the event and I'll update the GP scores.

Register using the training registration form as per usual and remember to select either "Training Venue" if going direct or "EKSC" if giving or requiring a lift from the Sports Club (leaving at 7pm) so we know who is coming. Gather as per usual in the car park at Chatelherault at 7:30pm and warm-up jog to the start line. I will most likely be driving in traffic from work at 6pm, so probably won't update the packs (which are not required for a straight race anyway).

Alan

Club Training Thursday 2nd June - Auldhouse 5k TT

Thanks to Eddie for volunteering to do timekeeping. 

Thursday is the June 5k Time Trial. Please register using the usual training registration form so we have all names and the running order in advance. As usual, we each start individually at 30 second intervals, fastest runner starting last. 

I would appreciate a volunteer to do the timekeeping who coukd email the final times to me. All previous times through the years are available at the Auldhouse link in the side menu.

Alan