Monday is an easy run around Chatelherault. This may be the 2nd or 3rd last Chatelherault of this year due to the fact "the nights are fair drawing in" through August, so enjoy the trails before we are confined to the streets through the Winter.
As usual, if you are leaving from the club at 7pm, put EKSC on the registration, otherwise go straight to Chatelherault for 7:30 and select "Training Venue" on the form.
Alan
Thanks to everyone who responded to the request for the final push to fill the TTC places. That has now been achieved and I paid the deposit on all 12 rooms this morning. We just got our booking in in time as the hotel has a coach party of about 50 tourists the same weekend as the TTC and is almost full. However, if anyone else still wants to come, please let me know and fill in the form as the hotel manager can still get me one or possibly two twin rooms at the "TTC rate" if we are quick.
I will be publishing a link to the Lade Inn dinner menu choice form in the next week or so.
Thanks again
Alan
A little set of 10k paced reps is on the schedule for this Thursday. The session is 12 x 2 minutes at 10k pace with 2 minutes jog (regroup) recovery. Warm-up through the glen (taking any diversions as necessary) and then climb up the bank onto the Strathaven Rd at the Crutherland and from there head to the sharp corner on the back road where we often start our reps. The first rep starts at that corner. When you reach the junction with Leaburn road, jink left and right to continue climbing up to the next junction where you should turn right. Head along the rough tarmac road to the cross roads and then turn right and head back down the hill to Leaburn Rd. Turn left and immediate right and past Park Farm, Langlands, Sainsburys, Strathaven Rd and the club.
Alan
As we had a 17 Harriers representing the club at the SVHC road relays on Sunday, Monday is a post-race recovery run (Thursday will be 10k pace reps).
For a change, we shall run "down the Glen" to where it comes out through the hole in the fence at the Expressway and then turn right up the over-grown tarmac road (steep hill) and then a few hundred metres up the hill, turn right to follow the road (Calderside Road) and follow that until it eventually meets Newhousemill Rd. Run down the steep hill (keep in single file on the right, facing the traffic) and then re-join the path through the Glen at the narrow road bridge and back up to K-Park and the club.
Throughout the on-road parts of this route, be extremely vigilant of traffic and keep in to the right side of the road preferably or the side that gives you the best view of traffic and traffic the best view of you. Shout to your pack if you see or hear cars coming.
This run should be done at an easy, conversational pace.
Alan
TEAMS UPDATED HIGHLIGHTED IN RED
This Sunday is the SVHC relays. The teams are below with the race starting at 11am at the watersport centre at Strathclyde Park. I will be early and register the teams and pick up everyones number. Please try to be there for 10.15am especially if your on 1st leg to allow plenty of time for a warm up and number distribution. Those still to pay can bring your £7.50 with you.
Ladies Leg 1 Karen Allen Leg 2 Julie Thomson Leg 3 Alison Lessells
Leg 1 Jacqueline Balmer Leg 2 L Buchanan Leg 3 Available
Gents M50 1 M Howell 2 J Mearns 3 G McInally 4 J Holmes
M35 1K Farmer 2 J Grant 3 A Buchanan 4 R Lawton
M50 1 T Kumar 2 R Couper 3 D Searil 4 B Buchanan
There is another Ladies and Male team available so if anyone else wants a run please get in touch with Russell and we will get you a run.
This week's Threshold Thursday is a (relatively) flat one you will be pleased to here. The session is 5 x 6 minutes at threshold effort with a 2 minute jog recovery (regroup into packs during jog).
The route is Strathaven Rd to Sainsburys to the junction where the Auldhouse 5k finishes. From there start the first effort, heading past the club house and on into Auldhouse. Go straight through Auldhouse Cross and then turn right to pass the Kennels. Continue on to Shields Road and the Fingerposts. Turn right onto Greenhills Rd and continue all the way back to Strathaven Rd and the club.
Remember, threshold effort should be controlled discomfort with only enough breath to utter 2 or 3 words once a few minutes into each effort. There is no benefit from going to fast; just extra fatigue the next day.
Alan
The Dreadnought Hotel is a well established (since 1805) 3 star hotel which has undergone significant refurbishment during the pandemic under new ownership (the hotel suffered fire damage just before the pandemic and was sold). It is the largest hotel in Callander and is located on the main street on the corner of Station Rd (and next to the Tesco Express). The hotel is operating in a limited way at present with only a skeleton staff of two (the manager and his wife) and so we will be pretty much using the accommodation aspect of the hotel only and providing our own breakfast goods, lunch arrangements and Lade Inn dinners as per usual on the TTC.
The rooms are twin rooms with en-suite facilities, kettles and TV's in each room so are actually more luxurious than what we usually have on the TTC!
Places are limited to 24. To secure a booking, please fill in the following on-line form and make a deposit payment of £40 to Calderglen Harriers (cash, cheque or bank transfer options are available) or the full amount of £90 if you prefer. The balance will be due by the end of August. Please get cash/cheque payments to Russell or if paying by bank transfer, please let Russell know when you have paid (as the club bank account only publishes monthly paper statements)
The list of those signed up and deposit paid is here (note there can be a day or so delay after deposit paid and list updated)
Further details will follow on the blog as they are confirmed. The Lade Inn menu choice form will go on the blog within the next few weeks.
If you have any questions, then please let me know. (w.alan.derrick@gmail.com)
Alan
As always, this should not be an effort but rather just an easyish lap of Chatelherault. The hills, twists and turns mean that there is no such thing as a genuinely easy lap of Chatelherault which is why the pace should not be pushed. The longer you spend on the lap, the more aerobic benefit achieved.
Please be at Sports Club ready to leave at 7pm and put EKSC on registration form if you need or are providing a lift. Otherwise be at Chatelherault car park ready to go at 7:30pm.
Alan
This week we return to the same session as 2 weeks ago at Ardochrig to consolidate the strength and running efficiency benefits that this threshold session will eventually bring. The session is identical to that from two weeks ago and remember the benefit comes from doing the session at the correct, controlled level of effort and not running yourself into the ground.
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
Monday's session is 8 x 3 minutes at 10k effort/pace with 2 minutes jog recovery. To make the session more self-contained and junior friendly, I suggest we do this session around the Sainsburys loop rather than out on the Auldhouse roads.
Warm-up through the glen using whatever trail race diversions are still necessary but turn right at the T-junction to come out at Sainsburys. Start the first rep at Sainsburys main gate. Jog back to regroup in your packs during the 2 minute recovery. During the efforts, focus on an effort level that feels like a 10k race effort. The average pace for the reps should closely match your most recent 10k road race.
Alan
The SVHC road relays are back, Held over from January they will take place on Sunday 24th July (11am start).
Teams of 4 for Men and 3 for Ladies, Cost is £7.50 per head.
Over 35s only and i need names by 14th July
This is one lap of the loch each leg
If you wish entered please leave your name HERE. Those already listed are HERE
Thursday is the July edition of the Auldhouse TT. Please register for training as normal as the list produced makes it easier for those doing the timing (talking of which, volunteers to help with the timing would be appreciated).
Hopefully the wind dies down and we have another night for fast times. Remember all the previous times are available using the Auldhouse link on the left of the blog post.
Alan
Monday is the usual Chatelherault training session. This time, it's not a race, so the idea is to run at a comfortable pace. The undulations of Chatelherault provide a strength and stamina benefit at any pace and the aim of training is to maximise the benefit whilst minimising the damage (fatigue) which translates into not racing during training.
As usual, fill in the training registration form with "Training Venue" selected if you are going direct to Chatelherault ready to start at 7:30pm or "EKSC" is you are meeting at the Sports Club for a lift at 7pm.
Alan
