Club Training Thursday 1st September - Auldhouse TT

Thursday is the final Auldhouse Time Trial of this year. Please fill in the training registration form as this will generate a start list for the timekeepers to use. 

This one starts and finishes under the bright lights of Auldhouse rather than Langlands. Please wear bright clothing and something reflective for safety. After the TT, it is usual to have a quick drink in the Auldhouse Arms, so bring money too.

A couple of volunteers to do the timing woukd be appreciated.

Alan 

TTC Final Payments and Menu Choices

Could all those signed up for the TTC and who have paid the deposit only please pay the balance by the end of August and let Russell know when the payment is made.

Also, if you are still to make your dinner choice (there are 3 or 4 as yet undecided), then please fill that in by the end of August too (Ian, I know about yours and am sorting something out).

Thanks
Alan

Club Training Monday 29th August

Monday continues the build towards the winter racing season but keeping something back for the Auldhouse TT on Thursday.

The session is a threshold session (i.e. the effort you could maintain for about 1 hour in a race). Once again we will use the Sainsburys loop which provides a good mixture of flat, uphill and downhill. The session is 2 x 10 minutes at threshold with a 3.5 minute jog recovery. If paced correctly, this session should not take much out of you as it is 20 minutes of running at a level of effort you could theoretically maintain for 1 hour, that puts it somewhere around 10 mile race effort for the faster runners and around 10k effort for those whose 10k time is around the hour. Any juniors who are available can also manage this session.

Alan

Club Training Thursday 25th August

Thursday is a further progression of the hill rep session at Langlands. This time the reps are 50% longer but the pace should be the same as in the previous two weeks. The session is 8 x 45 seconds with a jog down recovery. As always, the aim is to get to the same point on each rep; no prizes for saving yourself early on and then wasting yourself on the last one. The aim is to know instinctively what the right pace is to hit the same mark despite increasing fatigue through the session. This knowledge of your own ability will serve you well in races and help avoid the common mistake of too fast too soon early in race situations.

The warm up is via the Strathaven Rd and Sainsburys to Langlands, making maximum use of the remaining daylight. Cool down is the reverse.

This would also be a good session for any juniors who can make it.

Alan

CLUB TRAINING TOPS AND T SHIRTS

 As some of you will know weve been looking at new club zip tops and t shirts. These are now available to purchase direct from Migo Sports in Clarkston. The link to the website showing the items specific to Calderglen Harriers is in the Calderglen Harriers Clothing list on the left of this page. Sizes are on the website and range from 4XS to XL. The link is at the bottom of the clothing list but if anyone has difficulty accessing it let me know.

Russell

Club Training Monday 22nd August

Monday's session is a straightforward 10k pace session of 5 x 5 minutes at 10k pace/effort with a 3 minutes jog recovery. Due to rapidly fading light, the route is the Sainsbury's loop, starting the first rep from the main gate and proceeding in a clockwise direction around the loop. Plenty of Harriers have been racing 5k's and 10k's on the roads recently, so should be familiar with 10k effort/pace and the difference between that and 5k pace. Faster is not better in a session like this as doing the session too fast only results in extreme fatigue and poorer quality training in the subsequent days.

The warm-up is via the Strathaven Rd, as is the cool down. This session will also suit some of the "older" juniors, in which case they should do 3 x 5 minutes with 3 minutes jog recovery and then just jog around the loop for 20 or so minutes until the seniors are finished.

Alan

Club Training Thursday 18th August

Continuing our phase of building strength and leg speed, Thursday's session is a slight progression from last week's session. Once again we are at Langlands hill for the following hill reps:

10 x 30 seconds at 3k to 5k effort, jog down recovery.

The objective as always is consistency, hitting the same finishing point on every rep, not only training the muscles but also training your pace judgement to hit the desired pace despite increasing fatigue as the session progresses (it's easy to run yourself into the ground on every rep, getting slower as the session goes on; that does not require any judgement or knowledge of your own capability).

The following week's session will be slightly longer reps on the same hill.

Alan

Club Training Monday 15th August - Chatelherault

This Monday is a steady lap of Chatelherault. Daylight is becoming an issue, so please arrive on time and ready to run at 19:30. For those leaving from EKSC, please be there ready to leave at 19:00 and put EKSC as the venue on your registration form. If going direct to Chatelherault, select "Training Venue" on the registration form.

This will be the final Chatelerhault of this year as the sun sets at 20:20 in two weeks time, making it too dark to run safely on the trails.

Alan

TTC Lade Inn Dinner Choices

Decision time for those signed up for the TTC. Once again the Lade Inn will be our host for Friday and Saturday evening dinners. Please make your choices using this form. Details of each dish (whether vegetarian or gluten free) are provided in the menu here. For those who have memorised the menu from previous TTC's, note that there is a new main course dish this year.

Note that the TTC fee includes 2 courses (starter + main or main + dessert); if you choose a third course, please pay Russell the extra £3.50 on the night (note that due to our somewhat make shift, last minute accommodation for this year, the breakfast choice we give you may be a little bit sketchy in comparison to previous years. So might be a good idea to fuel up at the Lade Inn to tide you through the following mornings' runs).

Finally, in this time of high inflation, the Lade Inn would appreciate if we could  get our orders in well ahead of time just in case there is an unexpected demand for sticky toffee pudding for example and they have to re-stock. May I request that all menu choices are made by 31st August.

I have also sent an e-mail out to all participants repeating the above content.

Alan

Club Training Thursday 11th August

Thursday's session begins a phase to develop strength, power and hence speed ahead of the relay racing season. The session is 8 x 30 seconds hill reps at 3k race effort, so pretty fast. Jog down recovery. The hill is the one at Langlands. The aim of the exercise is to reach the same point on the hill in each rep, i.e. to be consistent. This is quite a short session compared to what we have been doing but the emphasis is more on speed. However, keep it sensible; it's not sprinting, it's fast running.

Warm-up via the glen, coming out of the glen at Langlands. Cool down via Sainsburys and the Strathaven Rd. 

Alan

Club Training Monday 8th August

Monday's session is another 10k pace session but with slightly longer reps than in the previous weeks. The session is 5 x 5 minutes at 10k pace with a 3 minute jog recovery. With these longer reps it is important to judge the pace accurately and if anything, err on the side of slightly slower as if the wheels fall off through going too fast, a 5 minute effort is a long time to be struggling. Try to keep the effort absolutely even on each rep although the pace will vary up and down depending on the slope of the road.

The route for this one is the Sainsbury's loop which gives a good mixture of flat, uphill and downhill for approximately one third of each lap. Warm up via Strathaven Rd and around to Sainsbury's main gate, immediately after which the first rep starts. 

Alan

Club Training - Thursday 4th August

Thursday is the final daylight Auldhouse 5k Time Trial (September's final one will be in the twilight zone), so a chance for a course best if the weather plays the game.

As usual, warm up via Strathaven Rd and round by Sainsbury's to Langlands. The start order is the reverse of the pack list. For those who don't register for training, please do so for the Auldhouse 5k as it makes the life of the volunteer timers easier if they have a ready made list already sorted in start order. Talking of which, as Eddie is in the US of A and Russell is on holiday, I could do with a couple of volunteers to time the TT and e-mail me the results afterwards for the Auldhouse 5k database (link to all previous results is in the blog menu on the left).

Alan