Club Training Monday 31st October

Monday's session is at Carron Place and is a longer 10k pace/effort session  as follows:

6 x 1 lap of Carron Place at 10k pace/effort with 2 minutes recovery (stand still or jog about in the vicinity of the start/finish). The reps start/finish at the usual place near the post box.

Control your effort on the uphill, flat and downhills such that the pace varies depending on the slope but the effort remains pretty constant.

The warmup is via Murray Roundabout, Kelvin Rd, etc as per usual. Cooldown by running up onto Greenhills Rd and down to Strathaven Rd back to the club.

Alan

CALDEGLEN HARRIERS AGM 2022

 This years AGM will be held on 1st December at 8.15pm in East Kilbride Sports Club.

For those that can attend training will be at 7pm that evening for a shorter run to allow you to get changed before the meeting.

Any motions should be made in writing to the Secretary ( Frances Ferguson) by 17th November.

There will be some changes to the comittee so nominations will be required so anyone interested in being part of the comittee going forward please speak with any of the present comittee if you need information about whats involved. This will be for executive and non executive positions.

Please try to attend, this is your club and its important that you attend.

On behalf of your Comittee

Grand Prix Rules 2022-2023

For those new to the club, here is a summary of the GP rules.

The GP comprises 16 races which are published in this list (updated when the race calendar is available). The races are spread from the start of the Scottish Athletics Winter season (late September/early October) through to the start of the Summer holiday period (late June/early July). Of the 16 races,  only each runner's best 11 points scores count. Restricting the competition to 11 races is supposed to give everyone the freedom to miss some races if ill or injured and still be in with a shout of winning. The scoring system for the men's and women's Grand Prix is the same.

Points are awarded from 12 to 1 point to each Harrier completing the race. 12 points are awarded to the first Harrier, 1 point to the 12th Harrier and all Harriers finishing lower than 12th. 

Each Harrier starts the season with a certain number of jokers (see later) and can earn more jokers by competing in Grand Prix races. Playing a joker doubles the points scored by that Harrier (e.g. a Harrier finishing 11th and scoring 2 points can double this to 4 points by playing a joker). Multiple jokers can be played at once, each joker doubling the score up to a maximum of 24 points (e.g. the Harrier finishing 10th and scoring 3 points and playing 2 jokers scores 3 x 2 x 2 = 12 points; playing 3 jokers scores 3 x 2 x 2 x 2 = 24 points; playing 4 jokers scores 3 x 2 x 2 x 2 = 24 points with the 4th joker wasted as the maximum points score of 24 has been achieved with 3 jokers).

A Harrier scoring 8 points or less (including the effect of playing jokers) in a race earns 1 extra joker to play at a subsequent race. A Harrier scoring 3 points or less (including the effect of playing jokers) in a race earns 2 extra jokers to play at a subsequent race.

Extra jokers are earned by completing a certain number of Grand Prix races:

• 1 extra joker after 5 races
• 1 extra joker after 8 races
• 2 extra jokers after 11 races

Jokers were assigned to each Harrier at the start of the season prior to the West District Cross Country relay as follows. Quite simply, anyone in training packs 1 to 7 starts the season with 1 joker, anyone in training packs 8 to 10 starts the season with 2 jokers. The jokers are frozen as of the first race of the season, so if a person changes pack through the season, the start jokers do not change. 

Anyone joining the club in the coming year gets the number of jokers relevant to the pack they are in at the time of the first GP race they do for the club.

However, anyone joining the club after the halfway point of the season (i.e. after race 8) gets only 1 joker to start with.

Alan

Club Training Thursday 27th October

For Thursday, we are back to the 10k paced sessions at Langlands Place. The session is 10 x 400m at 10k pace with a 2 minute recovery followed by 2 x 200m at 5k pace with 1 minute recoveries.

Consistency is the name of the game with even splits for the 400's, Warm-up and cool down via the usual route from the club to Langlands Place passing the Sainsburys main gate.

Alan

Club Training Monday 24th October - Brancumhall

Easing back off the pace and intensity this week, the Brancumhall session is a threshold effort of 3 x 6 minutes at threshold with a 2 minute jog recovery. This is more like the sort of effort that will be used during the longer cross-country races that are coming. However, the main purpose is to help make the physiological changes which will help a long race effort to be sustained for longer, irrespective of whether it is a 10k cross country or a 10 mile road race.

Please follow the usual route to/from Brancumhall and bring your road shoes for the run there as well as your offroad shoes. If you are lucky, someone will drive your shoes to/from Brancumhall.

Alan

National XC Relay - Murky up the M80

 

After an absence of 3 years, the National XC Relays returned to their traditional venue at Cumbernauld with wet and murky conditions which were all too familiar to those of us who have competed here often over the past 20 years or so. However, this time there was no wind meaning the club tent was a safe haven. Scottish Athletics declared a record entry in both the ladies' and men's races and this was evident to the eye, particularly watching the early legs when there seemed to be a never ending procession of runners covering at least half the lap!

The early legs in the ladies race got the best of the conditions as the rain had not yet started and the course was not too cut up (just the usual place on the plateau up beside the houses and the descent from there). Making her cross country debut, Julia Pechlof led our incomplete ladies team off as the field was rapidly stretched out by internationalists at the front. Julia paced the run well and just missed the 20 minute barrier for the 4km lap with a time of 20:02. The rain started more or less as Lorraine Buchanan started leg 2 but this was no problem at all for Lorraine who is building back up to full fitness and using the races very effectively for that purpose. Indeed Lorraine was the only Harrier to run faster on this much tougher Cumbernauld course than on the Kings Park course 2 weeks ago, finishing 19 seconds faster in 22:58 whereas everyone else was 20 to 40 seconds slower than Kings Park. Well done ladies.

For the men we had a complete senior team of 4 led off by Duncan McKellar, a complete M50 team of 3 led off by Stephen Phimister and an incomplete senior team led off by Gordon McInally. For the second XC in a row, Duncan was the fastest Harrier with a fine time of 15:57. Stephen declared the course too hilly and muddy for a thoroughbred such as he but still managed a strong run of 17:19. Gordon McInally continued to demonstrate the huge improvements he has been able to make over the past few years now that he is injury-free and finished in 19:18. Andrew Buchanan took over on leg 2 for the seniors and, just like wife Lorraine, continues to make progress on his return to fitness and racing, finishing in 16:31. The M50's had Martin Howell on leg 2 in conditions that were now definitely not suitable for a spectacle wearer. Martin struggled to see the way forward, finishing with glasses in hand in a time of 19:24 in what would turn out to be a very tight grouping of Harriers. Russell Couper completed our incomplete team and found it a tough slog but was happy with a time that was by no means his worst on this course, crossing the line in 22:27. Kevin Farmer made his season XC debut on leg 3 for the seniors with a plan of using these XC races to build his form and confidence and this he did very well with a competitive 17:06. The third and final leg for the M50 team was taken by team captain Jim Holmes who over many years has seen all the conditions that Cumbernauld has to offer. This experience was put to good use with a finish in 19:04. Then it was our senior team who completed Calderglen's afternoon of racing with Jason Grant finishing as 5th fastest Harrier in only his second XC race in a time of 18:44.

On a day that was not great for spectating, thanks to Emma Phimister for turning out to support her dad and the club and a big thanks to the Harriers who brought and set up the tent which was a necessity on this wet day. The conditions were not great for photography and my phone screen and lens couldn't cope after the first few legs but there are a few watery photos in this album.

Alan

TEAMS FOR SATURDAY ( National xc relays Cumbernauld)

 Teams for Saturday are as follows

Ladies race is at 13.20 so should arrive in the park by 12.30 at the latest

Men start at 14.45 and should arrive in the park no later than 13.30.

Ladies       leg1    J Pechlof,       Leg 2   L Buchanan

Mens senior     Leg 1   D McKellar,     Leg 2   A Buchanan,   Leg 3    K Farmer,    Leg 4   J Grant

Mens senior 2   Leg 1   G McInally,     Leg 2   R Couper

Mens 50      Leg 1    S Phimister,     Leg 2   M Howell.     Leg 3   J Holmes  

If anyone cant make it please let us know asap.

There are reserves entered so if anyone not listed wants a run if you contact me i will let you know if your on the reserve list.

Russell

Club Training Thursday 20th October

A medium length fartlek run on Thursday with a few downhill pickups (I won't refer to them as efforts as the intention is for them to feel easy but faster than the rest of the run).

The route is Kingsway to Whirlies to Kingsgate. Turn left along Stewartfield bypass as far as Heritage Loch roundabout. Turn left up Stewartfield Crescent and then turn left again and down the lane parallel to Stewartfield Rd to West Mains Rd. From there to Lidl and back to the club via Churchill Avenue.

The pickups in speed are 1) Kingsway BP Station to Whirlies, 2) the highpoint a few hundred metres after Kingsgate to the Heritage Loch roundabout and 3) the lane towards West Mains Rd but be careful at the road crossing towards the bottom of the lane.

Alan 

BRAMPTON TO CARLISLE 10 MILE RACE

The Harriers have gone to this event annually since 1986 and some have been to almost every event. We will be booking a bus so for those that are new to the club and a change to the schedule from previous years for those who have been before. The bus will leave the Sports club at 7am on Sunday 20th Nov and travel to Brampton. This will get us there in plenty time for warm ups, team photo etc before the race starts at 10.00am. At the finish depending how long we take to run we will have a few hours in Carlisle and time to have a refreshment or two and a good chat about how our runs went. We will then leave for Moffat for a meal and the presentations our our Brampton trophies to our first Lady and Gent and the all important reveal of the sweep winner. Back on the bus and back in East Kilbride for about 7pm. Note the earlier times from previous years as the race starts at 10am now.

£15 will secure your place on the bus and should be paid asap. If you opt to pay this direct to the bank acc then drop Russell a message to say its done and your place is then secure. At this point i dont know what the meal cost will be but probably about £15 and this will be collected on the day.

Guests can come on the bus too so if you know anyone that wants to run then let them know the details.

As this is a long day you probably should bring something to eat on the bus for before the run and after to see you through to our dinner in Moffat

Entries are now only an online option so everyone will have to take care of there own entry. Details are on the Border Harriers website and you will have to sign in for a login with sportsoft and this link should take you to it https://www.race-results.co.uk/onlineentries/user/login.php?raceid=4154(online    

To give us an idea of what size of bus to book could you please register an interest HERE. This will not commit you to come its just to give us an idea on numbers. Those registered an interest are HERE.

NATIONAL SHORT COURSE CROSS COUNTRY (KIRKCALDY 5th NOV)

 The National short course xc is heading back to Kirkcaldy this year on Saturday 5th November

This is a 4k straight race with a mass start

Ladies start at 13.30 and the Men at 14.00

Cost is £8.50 per head and should be paid in advance

I need names by Monday 17th Oct

If you wish entered please leave your name HERE. Those registered are listed HERE.

Club Training Monday 17th October

Monday's session is at Langlands Place with the usual warm-up via Strathaven Rd and Sainsburys main entrance.

The session is a progression from 2 weeks ago. This time we are doing 8 x 400m @ 10k pace with a 2 minute recovery + 4 x 200m @ 5k pace with a 1 minute recovery. The 200's should feel slightly faster but should also leave you relatively fresh on the finish line if paced correctly. There is only a slight pick up in effort between 10k pace and 5k pace. If you end up sprinting the 200's (i.e. going too fast), you most definitely will not feel fresh at the end of each 200m. As always, the objective of training is not to completely waste yourself but to be intelligent and put just enough effort in to get the desired training effect whilst being able to recover to train again the next day.

Alan

First GAAA XC Endurance Training Session this Saturday at Bellahouston Park

The first of this year's GAAA training sessions takes place this Saturday morning at Bellahouston Park. Further details in this previous blog post.

The first rep starts at 10:30 sharp. Therefore, arrive fully warmed up and changed into your off road shoes. Also look out for the organisers and coaches with clipboards who need your name and club before the session starts. The Bella session is usually on the "cricket pitch" which is behind the swimming pool.

There can be 80 to 100 runners doing these sessions covering a wide range from juniors to veterans. Anyone in our club will manage. The sessions usually consist of 3 minute reps. The only rule is that once you reach your limit in terms of number of reps done, you drop out and do not rejoin the session after skipping a rep.

Hopefully see some of you there if my illness/injuries are up to it.

Alan

GP Races 2022 - 2023: First half season

The first half of the season is dominated by National, district and Lanarkshire races. There are a few assumptions on events going ahead (e.g. Lanarkshire XC at Strathaven) and there is also a possibility we may have the Lanarkshire Road Relays to slot in somewhere too. The provisional list so far is here. Most of these races are events that can only be done by Scottish Athletics members, so please make sure your membership is up to date if you want to help your club to be well represented with many teams.

Alan

Club Training Thursday 13th October

Thursday's session is a fartlek session over the 4 hills course. The pace should be easy everywhere except on each of the uphill sections where the effort should be picked up to a threshold effort (i.e. 10 mile race effort for those capable of a 1 hour 10 mile, 10k race effort for those capable of a 1 hour 10k and somewhere in between 10 mile and 10k effort for the rest).

The hills to include as efforts are Market Hill, Glenburn Rd, Dunedin, Westwood Hill and Lickprivick. The sharp ones amongst you will have noticed there are more than 4 hills. Regroup into your packs by slowing down enough for everyone in your pack to catch-up. Don't stop and wait though; keep it a continuous run throughout.

Alan

Club Training Monday 10th October - Brancumhall XC

Monday's session at Brancumhall is a slightly less structured version of the previous Brancumhall session, requiring some judgement of the distance and underfoot conditions to therefore judge the pace. The session is 12 reps where each rep is 2 sides of the Brancumhall lap. The recovery is a jog for 1 side of the Brancumhall lap. Therefore, some reps will be longer than others and some will be muddier than others (unfortunately). The effort/pace should be around about the 4k relay pace, so controlled speed.

For those new to Brancumhall, we run from the club (and back) wearing our usual road shoes and then change into whatever off-road shoes you have on arrival at Brancumhall. If lucky, someone will take your off-road shoes to Brancumhall in their car. Otherwise, be prepared to carry your shoes on the run out and back.

Alan

WEST DISTRICT XC RELAY RACE REPORT

 It was a great day for a race.

The harriers had a good turn out for the first Cross Country race of the season, just shows how much we all love the mud and the hills. The course was a new one to us at Kings park, which some will remember from the Southside Six. The course was twisty with loads of turns and cut backs, few straights and a lot of hills. Despite the recent rain it was mainly firm underfoot.

 We had two women’s teams with Karen, Claire and Alison in the senior team and Frances, Lorraine and Julie B in the masters team . Both teams ran well with Karen fastest woman at 17.09, with Claire recording a speedy 18.41 in her first cross country since school days and Alison finishing strongly in 18.31.

Frances anchored her team in an impressive 19.20 with Lorraine, finishing in 23.17. This was the first of many races for Lorraine this year as she gets on the comeback trail. Julie ran a fast 17.24 and declared herself happy with her time and looking forward to a good XC season.

The men’s captain managed to put together three teams with the fast guys in the senior A team putting in a great effort with Duncan running a strong 15.23 in his first xc race for the club, Andy recording an impressive 15.32 on his come back and Stephen finishing strongly on 16.56. Jason, on his first cross country for the club, had a competitive race, passing runners in a fast finish, he was so delighted, (exhausted), to reach the finish line he forgot to stop his watch and had a time of 18.06.

Men’s masters team comprised David W, Jim and Gordon, all of whom ran the Glasgow half last weekend, it was up to Geo Ferguson to bring the fresh legs. Despite their efforts last week their times were impressive with David and Gordon recording 18.32 and 18.45, unfortunately at the time of going to print Jim and Geo have been given a combined time of 38.04, so an email to the organisers should sort that out, either that or they just take 19.02 each. (update Jim 18.08, Geo 19.56)

Men’s senior B team had Billy leading us off, finishing in 21.27, an impressive time from the veteran harrier, Kenny ran the next leg in 19.12, his first race after injury. Russell completed the course in 22.11, which he was happy with given it was the first XC of the season and Richard came in with a very consistent 20.07 which shows he is well on the comeback trail.

Coach, and speed merchant, Alan couldn’t make it as he had succumbed to a stomach bug, but it was good to see so many Harriers out and running. Thanks to all the friends and families who came to support us, your encouragement was appreciated and needed.

(more photos in this album).

 Kenny

TEAMS & RUNNING ORDER FOR WEST DISTRICT XC RELAY

 Teams for Saturday are the following

F40     leg1  F Ferguson                              FS    leg1   K Allen

            leg2  L Buchanan                                     leg2  C McSorley

            leg3 J Beveridge                                     leg3  A Lessells

M40    leg1  D Wardrope      MS   leg1   D McKeller    MS   leg1 B Buchanan

            leg2  G McInally                leg2   A Buchanan            leg2  K Leinster

            leg3  J Holmes                   leg3   J Grant                    leg3   R Couper

           leg4   G Ferguson               leg4   S Phimister             leg4    R Lawton

I need the Ladies there by noon for number distribution and warm ups

Men should arrive by 13.00 for same

I will collect the numbers and be at the start area from noon

Some are leaving from the club at 11.30 so if you want a lift or travel together then meet then.

Russell

Club Training Thursday 6th October

Thursday's session is a 4k race pace session (i.e. short relay pace) in preparation for the first relay of the season this weekend. The session is at Langlands Place and is 8 x 400m with a 2 minute stand-still/jog recovery. The recoveries are generous given the race on Saturday. Don't go crazy on the 400m rep pace. This should a sustainable relay leg pace and not a flat out 400m. Warm up via Strathaven Rd and around by Sainsburys main entrance before running up the hill to Langlands Place. The cool down is running up to Greenhills Rd and back to the Strathaven Rd and back to the club.

Alan

Club Training Monday 3rd October

A well deserved post-race easy recovery run for Monday evening. The route is a right turn out of the Calderglen main entrance and then right again on the lane past Colonsay field and down by Mull. From there climb up onto High Common Road and continue through St Leonards as if going to Brancumhall but continue on up to Calderwood Square. On the way down to the Whirlies, turn first left and into Burns Park and use the footbridge to cross the Kingsway. Continue on to East Mains Rd down to West Mains Rd but turn left past the railway station and along to Lidl and up Churchill Avenue back to the club. In a recovery run, the effort should be totally conversational.

Note that Thursday will be reps.

Alan