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

Newton Road Runners - 10k and 3k races

In October 2021 a group of Harriers attended the inaugural event of the Newton Road Runners 10k in Cambuslang in memory of Cat Caskell. Cat was a member of Newton Road Runners until she tragically lost her life in August 2021. So this race is a chance for her fellow running friends to honour her and remember the runner she was.

This year the Newton Road Runners have brought the event back along with a new 3k event on Saturday 12th November at 12 noon. The 3k event starts around 12:05. I have put post on the club Facebook page and will enclose the link to entry central in this post.

Hopefully Calderglen Harriers will have a cohort that can attend this year with some of the same members who did it last year.  

Link: https://www.entrycentral.com/NewtonRoadRaces

Richard