UPCOMING XC RACES

We have the British Cross Challange at Scone Palace on the 14th January. Please use the following link to the post about it and if you wish entered please add your name to it. It would be good if we could get a lot of Harriers attending on what is a fast flattish course  https://calderglen.blogspot.com/2022/12/british-cross-challenge-scone-palace.html  I need names on the post by 3rd January as i need to do the entry early on the 4th.

The next XC after this will be the West District League on the 21st January at Kilmarnock. There is no pre entry for this as i will issue the numbers as we all wear the same number. For my benefit if you could let me know in the week leading up if your going so i know who to look out for. The only requisite for this event is you must be a valid member of Scottish Athletics as this will be checked when i have to submit the runners after the event.

Club Training Thursday 29th December

For the final Thursday session of the year, it is no surprise that it is a threshold session. Continuing with 24 minutes of total work, we drop back to 4 x 6 minutes with 2 minutes jog recovery. A change from the usual threshold routes for this one, we shall use the Stewartfield loop. Warm up via Strathaven Rd, Churchill Avenue to Lidl, along past Kirktonholm and up the lane parallel to Stewartfield Rd. Start the reps on Stewartfield Crescent, heading in a clockwise direction around the loop (Stewartfield Crescent onto Stewarfield Way and then back up the hill on Stewartfield Crescent). When the session is finished, complete whatever lap you are on and return to the club via the same route as the warm up.

Alan

MEMBERSHIP FEES 2023

 Membership fees this year will be kept the same as last year and are as follows. This includes both Sports Club and Harriers fees.

·         FAMILY -  £194.00 - Includes 2 Adults & all children age 6 to under 18 years.

 

·         ORDINARY/ SOCIAL - £130.00  - Open to individual adults 21 year and over (but under National Pension Age).

 

·         INTERMEDIATE - £90.00  - Open to individuals aged 18 and under 21 years.

 

·         JUNIOR - £50.00  - Open to all youngsters age 6 but under 18 years.

 

·         RETIRED FAMILY - £114.00 - As Family (above), but applicable where both adults are over National  Pension Age *

 

·         RETIRED ORDINARY - £90.00 - As Ordinary (above), but applicable to those over National Pension Age *

Payments should start in January and can be paid in full or monthly in 10 instalments. If anyone is experiencing any difficulties and needs to make alternate arrangements then please feel free to discuss it in private with me (Russell) and we can see if we can find an alternate arrangement

Club Training Monday 26th December + GAA XC Session

As quite a few have been or are going to be racing over the Christmas period, Monday is an easy run. For those who are free in the evening and as the snow and ice have also returned, it is very likely that the run will be on the golf course. Three easy laps would be fine.

For those not racing, there is an opportunity for a harder session tomorrow at Bellahouston Park where the next in the series of  GAA XC training sessions takes place.

Athletes should be warmed up and ready for a first rep at 10.30am. Session open to athletes U15 and above. Session: 6-10 x thee minutes with 60 seconds recovery. The session usually takes place on the cricket pitch which is in the main park area just beyond the swimming pool.

Alan

Club Training Thursday 22nd December

Continuing this phase of strength and endurance development through the winter, Thursday's session is another threshold session. The total volume is the same as last week but this time broken down into 3 x 8 minutes with 2:30 jog recovery in between. The course is the Sainsbury's loop, warming up to Sainsbury's main gate and then starting the first rep just after the gate, running in a clockwise direction around the loop. As always, the effort is the level that could be maintained for one hour in a race and the pace will vary to keep that effort constant depending on whether going uphill, downhill or on the flat.

Next week, some will be racing on Boxing Day, so the club run will be an easy run. Note also that the next GAA Cross-Country session is on Tuesday 27th December at Bellahouston Park, which would be another reason for taking it easy on Monday night for those that are not racing. 

Alan

Club Training Monday 19th December

Given that we have had a full week of off-road, XC training and the forecast is for Monday to be very mild before becoming colder later in the week, I suggest we take the opportunity to get a quality road session in on Monday instead of Brancumhall this week. 

The session is at Lickprivick, so take the usual route there via the Murray Rd. Program the following into your watch:

1 x 3 minute up hill at 5k effort, jog back down the same way you went up

3 x 2 minute up hill at 5k effort, jog back down

2 x 1 minute up hill at 5k effort, jog back down

4 x 30 seconds up hill fast, jog back down

Easy run back to the club via The Murray. Video for programming Garmin below (spot the mistake in the last repeat step; the recovery type for the 30 second reps should be lap button press, not 3 minutes!!)

Alan

Grand Prix and Club Championships Updated - still tight

Updating the GP and Club Championships with the West District XC results, it remains very tight at the top of all these club competitions. Duncan McKellar has now emerged back into the lead of the men's GP and club championship whilst in the ladies' GP, Julia Pechlof has leapfrogged into the lead after playing a tactical joker at Kilmarnock. Alison Lessells maintains a solid lead in the Club Championship.

The next GP race will be in January, venue and date to be confirmed. Meanwhile, the dates of some of the subsequent races are now known and are listed here.

Alan

Club Training Thursday 15th December - Golf Course

From the forecast, it looks like it will be the golf course this Threshold Thursday. Given the difficult under foot conditions, the focus is even more so on the level of effort rather than pace as is always the case with these threshold sessions. Warm-up with a half lap approximately (to the start of the "corrugated" section of fairway). Then start 4 x 6 minutes with 2 minutes jog recovery. Cool down by finishing whatever lap you are on at the end of the reps.

Great to see lots of off-road snowy running in EK this week, which is not only low impact on the legs but is also building strength. It looks like Monday will be tropical by comparison.

Alan

GAAA XC Endurance Training Session this Saturday at Pollok Park

In preparation for the National XC at Falkirk in February the Glasgow Athletics Association is having their next XC session at Pollok Park on Saturday.

Athletes should be warmed up and ready for a first rep at 10.30am. Sessions are open to athletes U15 and above.

The planned session is 5-10 min tempo; 10 x 1 min with 1 min recovery; 5-10 min tempo

The location in the past has been a field within the park on the right as you exit the park onto Haggs Road. I did check the website but didn't state.

If anyone attends the session enjoy!

Richard

British Cross Challenge, Scone Palace 14th January

This season, we have a more comprehensive cross-country season available to us to fill the gaps between the short XC's in the relay season and the full distance XC at the National in late February. Cross country is a key part of the winter strength training phase for endurance runners of all abilities. So, in addition to the West District Cross Country league races for which the club is now eligible, we have a (perhaps one off) opportunity to race in the British Cross Challenge at Scone Palace. Those of us who raced in the National Cross Country relays at Scone Palace last year know that this is a brilliant venue with good underfoot conditions and a mix of fast, flat sections and short, sharp climbs up the hill towards the palace. As the race is 8km, it is 2 laps of the course we ran in the relays last year but in the opposite direction (i.e. all the flat bits to start with and the hill at the end of each lap). The event is open to all Scottish Athletics members and the club will make the entry. If you wish to be included, please leave your details here. Those entered are listed here. Entries close on 4th January. The race entry is £10.

Further details are available here and the course map is here.

Alan

Club Training Monday 12th December

Update - given the continuing sub-zero conditions, if the roads and pavements in EK are icy tonight, the session can be turned into a 5 x 2 laps of the cricket pitch perimeter (its about 400m per lap) with a half lap jog recovery. The grass should be white and frozen providing solid underfoot conditions for road shoes or trail shoes. 

Alan

For those who were racing at the Christmas Handicap on Sunday, take the following session steady (no more than 10k pace). Otherwise, the reps in this session should be run at 5k pace.

The session is at Carron Place. There are 5 reps. Each rep starts at the usual place at the post box, goes up the hill, along the top and back down the other side, finishing about 20m before the junction with the main road (there's a junction on your left; end the rep there). The recovery is a jog along the pavement on Singer Rd to the start. This session builds strength and speed endurance as the first part of each rep is on a gradual uphill, sapping strength, followed by a flat section where the pace has to be held steady on tired legs and then a downhill section where maintaining cadence and good running form is the objective. It is approximately 750m per rep.

If it is icy, particularly on the downhill section, then the session may have to be modified, stopping the rep at the end of the top straight, turning around and jogging back to the start. This is about a 400m rep approximately.

Warm up via the Murray roundabout and Kelvin Rd. Return to the club via Singer Rd, Greenhills Rd and Strathaven Rd.

Alan

Christmas Handicap - frosty fun

A frosty start to the day did not deter Harriers young and old and a large crowd of supporters from this morning's annual Calderglen Harriers Christmas Handicap Fun Run. The 0.8 mile lap of the country park drive and Strathaven Road pavement was mainly thawed or at worst a thin layer of crunchy snow giving everyone the chance to run freely (or at least as freely as the fancy dress costumes would allow). The youngest junior Harriers (under 11's and under 13's) had completed their 0.8 mile run earlier in the morning whilst the older juniors (under 15's and under 17's) joined the seniors for the 5 lap, 4 mile race. 

As always, the form book was closely inspected beforehand to determine (guess) the predicted finishing times and hence the starting handicaps. Interestingly, the juniors, despite their relative lack of experience ran much closer to form than many of the seniors, although the seniors had the extra handicap of inappropriate to highly inappropriate costumes for running to further handicap them. With only a lone Santa (Gordon), there was a chance for the superheroes and cartoon characters to shine this year (except for Frances, who forgot to unbox herself before running). 

With each lap the handicaps started to unwind and the field became closer and closer. However, with two laps to go, it was clear that one of our very strong field of juniors was likely to win for the second year in a row. But which one? Despite a very strong run by last year's winner, Francis Santangeli, the first to cross the line was Teagan Giroux, who really picked up the pace on the final lap, finishing in a scratch time of 32:24. Hot on her heels was another junior, Kieran Rooney, who was third fastest of all on the last lap to finish in 28:35 and second fastest junior. Last year's winner, Francis Santangeli, was third across the line and set the fastest time of the day with a very impressive 24:28. Francis overtook the first (very definitely) non-junior of the day, Eddie Reid, who really did have a tiger in his tank and ran very well despite the costume to finish in 29:11.

The fastest woman of the day was the yellow streak, aka Karen Allen, finishing third fastest overall in 28:15. Second fastest girl was the first junior, Rachel McPhillips, in 29:39.

All the finishing times and (approximate) lap splits are available here:

https://www.webscorer.com/race?raceid=300147

Thanks to all who assisted and supported on the day, particularly Kenny Leinster who helped me identify the runners as they passed the timing point on each lap and the finish line.

Finally, a festive caption competition:

Alan

Christmas Handicap Fun Run 2022

Just a reminder our annual festive event is on this Sunday 11th December @ EKSC Clubhouse.

The clubhouse will be open from 9.30am with everyone meeting in function hall.

First event of the morning is the Juniors 1 lap run starting at 10am. Afterwards those juniors will get their pressie and selection box.

The last event will be the Senior event (with some older juniors added in!) starting at 11am which is 5 continuous laps covering a distance of 6.4k or 4 miles. Make sure you have your season best 5k time to give to Alan so he can suitably time handicap you and make sure we have that lovely blanket finish of all runners!

Remember to wear something festive for the run wither it is a full costume, a hat or a bit of tinsel.  If you want a present bring a present costing max £5 and wrapped.

Afterwards when we have cleaned ourselves up,  the presentation of pressies and winner's trophy will be in the Sports Club bar.

Richard

Club Training Thursday 8th December

Thursday is a Threshold session in the middle of a medium length run. Remember that threshold is the effort level that could be sustained in a race for about 1 hour, so it is something like 10 mile race effort for the faster ones and nearer to 10k effort for the slower ones. The skill is controlling the effort to compensate for uphills, downhills, headwinds, tailwinds, heavy ground and firm ground; the effort as indicated by heart rate and breathing rate stays constant but the pace varies to keep the effort constant.

The session is 4 x 6 minutes with 2 minutes jog recovery. The warm up is club to Lidl to Stewartfield to the roundabout at Morissons. Then start reps heading back to Holiday Inn and up Queensway back to the club.

Be very careful if there are icy patches. In the event of snow, the same session can be done on the golf course. One easy lap to warm up then 4 x 6 minutes. 

Alan 

Club Training Monday 5th December - Brancumhall

Hopefully the spikes have dried out for Monday's session at Brancumhall which is a relatively light, post-race session. The session is 8 x 90 seconds at 10k effort with a 2 minute jog recovery. Focus on running light on the feet, even if the going is heavy underfoot. High knees help to generate light feet so think about your running style rather than just forcing yourself through the session.

Usual warm-up and cool-down to/from Brancumhall.

Alan

West District XC - Kilmarnock - No flood, just mud

 

At a venue that has thrown all sorts of weather at us over the years, Saturday was one of the better ones with relatively good underfoot conditions, at least for the competitors. However, for those "ghoulish"  spectators looking for some entertainment at the usual deep flood under the bridge, there was none, just a little bit of mud. A few enforced call offs somewhat depleted our ladies contingent but we still had a full team of four on the line for 8.5km of twisting and turning and only a little bit of up and down. Alison Lessells stretched away from the start, establishing a comfortable lead over her team mates which was never challenged. Alison also had the luxury of not being involved in a sprint finish as there were gaps ahead and behind, finishing in 41:54.

After staying closely bunched for the initial loop of the football pitches, the three ladies making up the complete Calderglen team also spread out as the race progressed, with Frances Ferguson gradually stretching away from Julie Thomson who in turn gradually pulled away from Julia Petchlof. An improving Frances was our highest age category finisher of the day, placing second in the F55 category (also known as TOFF's) in a time of 42:29. Frances was disappointed to make the beginners mistake (her words, not mine!) of not recceing the finish and starting her sprint for the line too early and ran out of steam for the final 50m where she was overtaken. Julie was not far behind, finishing in 42:59 with Julia 44s further back in 43:43. Well done ladies.

Ten Harriers men lined up for the last race of the day over the same 8.5km course as the women although now slightly muddier under foot. Gerry Connelly made the initial break to be the leading Harrier. Although he is getting fitter week after week, Gerry faded and Duncan McKellar came to the fore again to finish first Harrier in a time of 34:56 with Gerry not so far behind in 35:13. The gaps were larger between the next few Harriers. Kevin Farmer is gradually getting back to some form but is still not his usual self, finishing in 37:10. Stephen Phimister was perhaps a little hung over from a Christmas dinner the night before and finished steadily in 38:38. A further two minutes passed before the ever improving Jason Grant crossed the line, resplendent in regulation black shorts in a time of 40:39. It was a little closer between Jim Holmes and Gordon McInally, with Gordon closing to within 20 seconds of Jim at the end, Jim finishing in 42:02 and Gordon in 42:22. Kenny Leinster is struggling with a long-term knee injury and can hardly manage any training so the time of 45:27 recorded by Kenny was not a reflection of the strong runner we are used to seeing. Richard Lawton and Russell Couper represented the Cardioglen Harriers contingent, with Richard very definitely running to heart rate and establishing a no more than 10 to 20 metres lead over Russell at any point during the race. However, in the final 200m Russell was right on Richard's shoulder and moved ahead to finish in 48:16 with Richard in 48:22.

Well done to all who competed and thanks to our contingent of supporters, Geo Ferguson and Frances Phimister. Some more of my photos and Geo's photos are in this album. Feel free to add.

Alan

WEST DISTRICT XC (KILMARNOCK)

 Tomorrow 3rd December we head to Kilmarnock for the West District XC.

Ladies start at 13.15 and Men at 14.15.      8.5k each

Can the Ladies be there for 12.15 at the latest and the men 13.00 at the latest to allow time for number distibution and warm ups. I will collect the numbers and have them at the tent.

Some are leaving from the club at 11.30 if anyone wants a lift.

Those running are K Allen, J Beveridge, L Buchanan, F Ferguson, A Lessells, J Pechlof, J Thomson, A Buchanan, G Connelly, R Couper, K Farmer, J Grant, J Holmes, R Lawton, K Leinster, G McInally, D McKellar, S Phimister.

Anyone that has to withdraw please let me know asap so i dont collect the number.

Russell