Devil's Burdens Hill Relay 2024

On the basis that there is insufficient interest to form a team of 6 plus reserves/backup, we shall cancel for this year. Apologies to those who have volunteered. 

Alan

After being absent from the calendar last year, this ever popular but tough hill relay is back for 2024. The event takes place on Saturday 3rd February, with the first legs off at 10am from Falkland Estate in Fife. In the past, we have had multiple teams. The teams consist of 6 runners (there are 4 legs in the race but two of the legs must be run as a pair due to the challenging navigation/conditions). The composition of the teams is very flexible with multiple categories as listed below. There is no reason for Calderglen not to be able to put several teams together:

• Open Senior - no restriction on team composition. 1st, 2nd and 3rd prizes.
• Open 40+ - any gender mix, all runners must be 40 or older on the day. 1st prize only.
• Open 50+ - any gender mix, all runners must be 50 or older on the day. 1st prize only.
• Open 60+ - any gender mix, all runners must be 60 or older on the day. 1st prize only.
• Female Senior - six women, no age restrictions. 1st, 2nd and 3rd prizes.
• Female 40+ - six women, all runners must be 40 or older on the day. 1st prize only.
• Female 50+ - six women, all runners must be 50 or older on the day. 1st prize only.
• Female 60+ - six women, all runners must be 60 or older on the day. 1st prize only.
• Mixed Senior - minimum of three women, no age restrictions. 1st prize only.
• Mixed 40+ - minimum of three women, all runners must be 40 or older on the day. 1st prize only.

Full details of the route, maps and so on are on the Fife AC web site here. Scottish Athletics membership is required.

As always for this event, pre-race recces are required as the route is not marked and participants must navigate to check points. Usually we try to squeeze a recce in during the 2 week Christmas/New Year holiday period and possibly another Saturday or Sunday recce if time allows before the race.

For those interested in participating, please use this form and also select all the dates you could make a recce during the next two weeks (we will decide if a second recce is needed later once we know what the teams are likely to be as there is no point everyone doing a recce of all 4 legs). The form responses are listed here.

Alan

Scottish Veteran Harriers LSK Road Relays 2024 - Strathclyde Park

This 2024 edition of this masters age group event takes place on Sunday 28th January starting at 11am. The event is open to those aged 35+ on the day of the race. Russell will make the club entry and gather entry fees. To be included in the club entry, please leave your name here. Those entered so far are listed here.The course is different this year as explained on the SVHC web site:

Due to North Lanarkshire Council's refusal to allow the event to use the lochside path (Circular Route), it will be an out and back race similar to the Strathclyde parkrun route. 

Flat, fast running at Strathclyde Park.

Start 11am

MENS (35+) 4 STAGE - £30 per Team

MENS (50+) 4 STAGE - £30 per Team

LADIES 3 STAGE - £22.50 per Team

 Closing date for entries: Friday 26th January, 2024

Alan

Read more: https://scottishmastersathletics.webnode.page/products/lsk-road-relays/

Club Training Thursday 21st December

Thursday's session is at Langlands Place following the usual warm-up via Strathaven Rd and Sainsburys. The session is 12 x 400m at 10k pace with a 30 second stand/ jog around recovery. Note that unlike recent sessions at Langlands Place, this session is at 10k pace rather than 5k pace but the recovery is halved. So be very careful not to go off too fast. 400m times for a range of 10k times are listed below.

Alan

XMAS Handicap Results 2023

In what was probably the worst weather for this event for many years, we still managed a very enthusiastic field of Harriers from the junior and senior sections. This year's handicap winner was Julia Whittle who ran strongly and even managed a negative split to cross the line first after five tortuous laps totaling 4 miles. Elves have always done well in this event and Julia kept that trend going. Next across the line, Frances Ferguson was branching out from recent warm weather racing to run as a Christmas tree. In third place, birthday boy, Kai Wheeler from the junior section stormed around the course to also record the second fastest time of the day. Results of the handicap were as listed below and scratch times and lap splits are available at this link.

Fastest male time of the day went once again to Francis Santangeli in 25:35 and fastest lady was Karen Allen in 27:21.

Well done all for making this another memorable event.

Alan

Club Training Monday 18th December

Given the horrendous weather this weekend, Monday's session is on the road rather than at Brancumhall and is a medium length recovery run. The route is the "old" EK 10k course which is Kingsway, East Mains, West Mains and Kingsway back to the club. Recovery runs should be carried out at a very easy pace, the purpose of which is aerobic development at a low HR. The longer you spend covering the distance (i.e. the slower the pace), the better the session as more time is spent at a highly aerobic pace. So do take this chance to have an easy run.

Alan

Club Training Thursday 14th December

A combined strength and threshold session for this Thursday, the session is long hill reps at Lickprivick. Warm up via the Murray to the bottom of Lickprivick (return via the same route). The session is:

4 x 3 minute hill efforts + 4 x 2 minute hill efforts at threshold effort, jog back down to start as recovery.

Focus on a strong, stride and a level of effort that would allow only a few words to be spoken.

Alan

Club Training Monday 11th December

Monday's session is at Langlands Place, however, the first rep starts on the pavement just after the vehicle entrance into Sainsburys. From there, run the first rep up to the junction with Langlands Drive and then continue down and up the hill to the junction with Langlands Place. This first rep is approximately 750m and is undulating, however, do try to maintain a 5k race effort. Take a 4 minute standing/jogging around recovery and then do 2 sets of 6 x 400m at 5k pace on Langlands Place with 1 minute standing recovery between reps and a 400m jog (i.e. the complete length of Langlands Place) between sets. We are working on speed endurance on fatigued legs in this session. The warm-up and cool down are the usual via Strathaven Rd.

Alan

CHRISTMAS HANDICAP FUN RUN 2023

 Just a reminder our annual festive event is on this Sunday 17th 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. 

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 whether 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.

West District Cross Country Championships

 When we woke up to snow on Saturday morning I had visions of running through knee deep snow at the West District Cross Country Championships, so it was a surprise that there was barely any snow at all in Strathaven, however it was still freezing and slippy underfoot for those without spikes. 

Injury and illness depleted the number of harriers running on the day with 2 juniors, 2 senior ladies and 3 senior men competing. 

First up we had Jack Flannigan in the U15 boys 4.1k race who finished strongly in 22:15. Kai Wheeler was in the U17 Boys 5.5k race and despite taking a tumble in the slippy conditions and winding himself got up to finish in a great time of 23:43. 

On the start line of the ladies race I decided I had too much clothes on, however the V for Very old on my back was also pinned through my long sleeve T-shirt so there was no time to take this layer off… Looking around at some people visibly shivering on the start line (even ones with 2 layers) on I thought it probably wouldn’t be too bad to have this extra layer on. Both the senior male and female race was a 3-lap course totaling 7.5k.  The 3 laps meant that there was plenty of support all the way round. It was a relief to get to the top point of the course on the 3rd lap and know it was mostly downhill to the finish now, unfortunately it was only mostly downhill from there and the finish was uphill making it a tough finish for everyone.  I crossed the line in a time of 36:34 with Julia Pechlof not too far behind and finding it slippy in trail shoes in a time of 37:38. 

We had 3 harriers in the men’s race with Jordan Stewart, competing for us in the cross country for the first time since joining being first harrier home, running strongly and finishing in a great time of 29:50, Jim Mearns was next harrier in a time of 36:15 (delighted to beat his daughter's friend's dad) followed by Russell Couper in 46:20. 

Well done everyone and thanks to all who came along to support the runners it was much appreciated, we all agreed that it definitely helped us all keep pushing on all the way round. Thanks to Andy and Lorraine for bringing the tent and to Russell for taking it home again. 

Alison  

Club Training Thursday 7th December - Early Start before AGM

Thursday's run starts at 7pm and is only a short run to allow everyone to get back before the AGM which starts at 8pm (see the separate post about that here). The session is an easy jog to the bottom of Avondale via Chuchill Avenue. Then 4 x a threshold level hill effort from our usual starting point on the wide part of the pavement after the junction on the right to the post box at the top. Jog back down. This is not an eyeballs out sprint to the top, it should be a very comfortable sustained level of effort from bottom to top without the legs buckling near the top. Then an easy run back to the club.

Alan

Next batch of Grand Prix Races

The next batch of races in our Grand Prix are listed here. Races listed without a confirmed date will most likely be in the Grand Prix and the list will be updated when further details are known. This list is also accessible from the menu on the left of the blog.

Alan

Harriers AGM Reminder

Just a reminder that the club AGM will be held on Thursday at 8pm (ish). It’s your club so please attend if you can.

We are looking for someone to take on role of social media convenor, if anyone fancies it (post updates to FB)

For those wanting to run first we’ll be doing a shorter than usual run at 7pm. The route will be posted on blog as normal.

Alison 

Club Training Monday 4th December

Monday's session is an XC session on the Golf Course, unless the snow and ice clears through the day in which case it will be a similar session at Brancumhall. The session uses the downhill/uphill loop around the 1st and 17th fairways (1st is downhill, parallel to the line of trees, around the last tree in the line and then back up the 17th on the opposite side of the line of trees, cutting back through to the 1st at the top. The reps and recoveries are continuous around this loop as follows:

4 x 3 mins at 10k race effort, 3 min jog recoveries + 4 x 2 mins at 5k race effort, 2 min jog recoveries + 4 x 1 mins at slightly faster than 5k race effort, 1 mins jog recoveries. Warm up with the usual lap until you reach the start point towards the end of the usual lap. Cool down by completing the short remaining section of the lap to the rugby pitches.

If the snow/ice has gone, then do the same session but using the usual, full Brancumhall lap.

This session is a VO2max development session and will be quite hard work in comparison to say a threshold session. Wish I was there!

Alan

WEST DISTRICT XC ( STRATHAVEN )

 This Saturday is the West District XC championship.

Please look at the following race times and whos running. Anyone who can no longer run if you can let us know as Andrew and Lorraine will pick up the Junior numbers and Russell will pick up the Senior numbers. Please be there at least 30 mins before the race start time.

U/13 boys   11.45    Gavin Boyd

U/15 girls    12.00    Holly Lloyd

U/15 boys    12.20   Jack Flannigan

U/17 Men     12.40   Kai Wheeler

U/17 Women  12.45   Anna Lindsay

Senior Women   13.40  J Pechlof,  A Lessells,  J Thomson,  L Buchanan

Senior Men    14.30     J Stewart,  R Couper,  A Buchanan, A Derrick,  G Ferguson,  K McPhillips,  J Mearns  

Club Training Thursday 30th November

This is a threshold Thursday in contrast to the shorter, faster reps on Monday. Ice could be an issue tonight so do be careful. The session is at Carron Place, lapping in an anti clockwise direction. Do 5 x 6 mins at threshold with a 2 minute jog recovery, starting each rep wherever the recovery jog finishes.

Warm up via Crooked Lum, Kelvin, etc and cool down via Greenhills Rd and Strathaven Rd. 

Alan 

Club Training Monday 27th November

To re-awaken the legs and lungs after a few weeks of tapering, racing and recovery, Monday's session is 400's at Langlands Place. The session is:

2 sets of 6 x 400m at 5k pace. 1 minute standstill recovery between reps and 400m jog between sets. Warm up and cool down as per usual via Strathaven Rd and around by Sainsburys.

Alan

Club Training Thursday 23rd November

 Continuing the recovery week theme following Brampton, Thursday's run is an easy run. Please don't push the pace beyond conversational. The route is Queensway to the Holiday Inn, along the Stewartfield bypass as far as Morrisons, then turn in to Stewartfield Crescent as far as Stewartfield Rd. Take the back path parallel to Stewartfield Rd to West Mains Rd and back to the club via Lidl and Churchill Avenue.

On Monday, we return to reps at Langlands Place.

Alan

Club Training Monday 20th November

Given the great turnout from the club at Brampton, Monday's run is a short, post-race recovery run rather than Brancumhall. This should be an easy, conversational run from start to finish. The route is via Mull to High Common Rd and then around to St Leonards (same as the Brancumhall warm-up), however, carry on past Brancumhall and then turn right onto Tewkesbury Rd. Follow Tewkesbury all the way around and back onto Maxwelton Rd and up to Calderwood Square. At Calderwood Square, turn left (to avoid the road works at the Whirlies) and run back to the club via the John Wright.

Alan

Club Training - Thursday 16th November

Thursday's run is a pre-Brampton easy run with strides. The route is The Queensway to the Arnold Clark roundabout (crossing over to the left side at the underpass before the petrol station). Turn left and left again at the mini roundabout onto Westwood Rd. Carry straight through to the Murray and on to the Crooked Lum and back to the club. On flat or slightly downhill bits of the course, pick up the pace for 6 x approx 20 seconds of strides. Space these 6 strides well out. Decide within your pack where to start and stop each rep. This run is very roughly 10 - 11km.

Alan

West XC League Race # 1 - Kilmarnock

 For anyone not going to Brampton and who fancies a cross country race. The first west district league event is on Saturday at Kilmarnock. Details can be found at this link

2023/24 Event #1: Kilmarnock - West District League westleague.org.uk

There is no need to register-just turn up and run but you must make sure that you have a number. There are juniors from the club going and Andy Buchanan will be there with the club numbers so let him know if you intend on being there. Lastly if you do run let Russell know and the finish order if there are others from the club in your race as this is required for the full results. Costs are £3 which the club is billed for afterwards so you can pay Russell afterwards.

Last year was the first year of the West XC League and the club scored very well in races 2 and 3 but finished well down the league table at the end of the series due to not having any participation in Race #1 (which also clashed with Brampton weekend). Therefore, the more non-injured, non-ill runners across the age groups we can get participating in race #1 the better. Incomplete teams or non-existent teams pick up penalty points which is what scuppered us last year. Everyone who runs helps the club!

Club Training Monday 13th November

With less than a week to Brampton, no fitness gains are going to be made at this late stage, however it is possible to decondition or become lethargic through doing too much of a taper leading up to a big race. Therefore, Monday's session is hard enough to keep the muscles, heart and lungs used to working but with reps that are short enough not to induce deep fatigue.

The session is at Langlands Place, so the usual warm-up via Strathaven Rd. Do the following:

20 x 200m at 5k pace with 200m jog recovery. Each rep plus recovery covers the full length of the 400m straight at Langlands Place. Don't force the pace and definitely do not start too fast and fade. Try to feel as though you are holding something back throughout the session.

Thursday will be an easy run.

Alan

Club Training Thursday 9th November

Thursday is the final club 4-hills session prior to Brampton. This time break the route up into the following threshold efforts, starting the first effort at the bottom of Market Hill in the village. Do 6 x 6 minutes at threshold (1 hour race effort or 3-word answer effort level) with 2 minute jog recovery between. Be in control throughout the session. This means running at an effort level which will feel quite comfortable for the first couple of minutes of each effort but will then become uncomfortable for the remaining 4 minutes or so of each effort. The effort/discomfort remains consistent but the pace varies to suit depending on whether running up hill, downhill, into the wind or with a tail wind.

Alan

CALDERGLEN HARRIERS AGM 2023

 This years AGM will be held on 7th December at 8.00pm 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 ( Julia Pechlof ) by 23rd November.

Anyone wishing to be part of the comittee (Executive or General) should let it be known and in the case of the Executive will require a nomination. 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

Club Training Monday 6th November - Brancumhall

Well done to everyone who raced at Lanark on Saturday in the National 4k XC Championships. By all accounts it was great conditions. Hopefully those conditions persist to Monday's Brancumhall XC session which once again is part of our Brampton progression (and preparation for the future, longer XC's).

The session is 3 x 2 laps (about 1600m) with 2 mins jog recovery followed by 4 x 1 lap with 1 min jog recovery. All reps are at approximately 10k race effort. The gentle warm-up is the usual run to Brancumhall and the cool down is the run back to the club. This whole session not only puts some serious efforts in but is also a long session. It is very important to make the efforts fast enough but to make the warm up, cool down and recoveries very easy otherwise you risk doing too much and burning out. The important thing is that you do enough but not so much that you cannot do some easy miles the day after.

Thursday's run will be a longer run with threshold efforts.

Alan

Club Training Thursday 2nd November

Thursday's run is a longer but easier run given that many are running the 4k XC on Saturday. This early part of the winter season where we have multiple 4k XC relays and races should be considered as an intense period of training in preparation for the longer cross-countries and Brampton. For that  reason, we generally don't cut back on the Thursday session when the Saturday race is around 4k and is a training session in its own right.

The route is Queensway to Holiday Inn, along the Stewartfield by-pass to Kingsgate and back up the Kingsway to the club. Run it relatively easy except for the section from the roundabout at Morrisons to the roundabout at the James Hamilton Heritage Park where the pace should be picked up to 10k race pace. Then run easy back to the club.

Alan

WEST DISTRICT XC CHAMPIONSHIP

This years West District XC championship will take place on Sat 2nd December in Kirkland Park Strathaven.

Ladies start at 13.40 and Men at 14.30 over 7.5k

I need names by Tuesday 14th Nov.

Please make sure your SA number is up to date.

Cost is £8 per head.

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

NATIONAL SHORT COURSE XC FINAL DETAILS

 This Saturday were off to Lanark for the Short course XC

Ladies start at 13.30 and Men at 14.00                                 U/17   at   13.05 ( collect own number from registration by 12.35 at the latest )

Please be there for 12.40 to allow number distribution and warm ups

Can someone please arrange to bring the tent

Those running are   U/17    K Wheeler    Ladies   J Pechlof,   A Lessells,   L Buchanan,    Men    A Buchanan,   A McLellan,  G McInally,   G Ferguson,   M Howell,   G Connelly,   K Leinster,   S Phimister,   A Derrick,  D Watt,   R Couper and D Searil   

If anyone is not going to make it please let me know so im not decalring non runners

Club Training Monday 30th October

Monday's session is similar to last week's Brancumhall session but on the road. The session is at the Sainsbury's loop and consists of 4 x 1600m at 10k race effort followed by a 2 minute jog recovery. With these sessions, we are targeting a peak at Brampton. The pace is faster than 10 mile race pace but the intention is to make 10k pace comfortable such that 10 mile pace seems even more comfortable and you have the reserves of pace to pick it up in the final few miles. Warm-up via Strathaven Rd, similarly with the cool down.

Thursday will be a longer run.

Alan

Grand Prix & Club Championships Updated after Race #3

The GP and Club Championships have been updated following today's GU Road Race. The Grand Prix link on the left of the blog is now working and will take you to a web page where the current positions can be viewed.

Alan

Club Training Thursday 26th October

For Thursday we are back to the 4 Hills, however this week it is in the form of a threshold/fartlek session rather than an easy run. Warm up via the Kingsway and the village. From Market Hill (in the village), run every hill as a threshold effort (even the short, sharp hills such as Market Hill). The last hill to do an effort on is from the Crooked Lum to the NEL roundabout. There are considerably more than 4 hills on this run. Between the hills run easy. Agree with in your pack if the next slope counts as a hill or not. Regroup during the easy section after the top of each hill.

Alan

A new era, exciting news from our Running Club! Meet the New Co-Junior Coordinators

As the outgoing Past Junior Coordinator, I am pleased to announce husband and wife, Andrew and Lorraine Buchanan have volunteered to be the new Co-Junior Coordinators.  Lorraine is already a part of the coaching team having been volunteering as Coach Assistant for at least 2 years and at one time all their 3 children were members of the junior section with now only Sophie and Charlotte remaining. Andrew has youth coaching experience from coaching football teams and has been running for a long time so can bring knowledge and experience to the role.  Officially they take over on Wednesday 1st November but are currently taking charge with managing the team and athletes on a Wednesday.  Get to know your Co-Junior Coordinators:

Name: Andrew Buchanan

Joined club: 2014

Favourite race: Chester Marathon and Cross-Country races

Name: Lorraine Buchanan

Joined club: 2014

Favourite race: Chester Marathon and Brampton 10 Miler

West District Cross Country Training Session Saturday 28th October on WD XC Course

We have been informed by the West District Convenor that East Kilbride Athletics Club, who are the host club for the West District Individual Championships on Saturday 2nd December, are holding an open cross country session for all age groups starting at u11 and upwards.  The session will give runners and coaches a chance to check out the venue.

"Hi All

There will be an open Cross Country training session this coming Saturday 28.10.23 meeting at 11am. All are welcome to attend (check with your own coach re your suitability to attend). Please be warmed up and ready for session to start at 11:30am. Cross Country spikes should be worn.

The venue will be Kirkland Park, Strathaven. East Kilbride AC are hosting this year’s West District Cross Country Championships on this course and the session will be ideal for making you aware of the course you will be running at the West’s. Although the West’s only allow athletes from U13 upwards the training session will be for U11’s as well.

Parking for the training session will be at Strathaven Leisure Centre, Bowling Green Rd, Strathaven ML10 6DR.

The lead coach for the session will be Niall Walker (East Kilbride AC) and the session is 6-minute reps with a 2 minute recovery.

Under 11 & 13’s 2 reps

U15’s 3 reps

U17’s 4 reps

U20/Sen’s/Masters 5/6 reps

If any other info is required please email sharon@maroculous.com or myself at kendoclem@hotmail.com

Kenny Clements, EKAC”

On behalf of the Calderglen Harriers Committee

Richard

Club Training Monday 23rd October - Brancumhall

As we have had a few good days weatherwise, it is appropriate to return to the Brancumhall schedule. Remember that training on grass is all about developing muscle strength and power as there is less rebound and tension in the muscles when running on a soft surface compared to running on a hard road with bouncy shoes. Whether your main aim is road racing or XC racing, XC training is an important component in the winter schedule.

The session on Monday is 4 x 2 laps at 10k race effort with 2 minutes jog recovery (where ever you finish your jog recovery is where the next 2 laps start/finish). Each lap is about 800m therefore this session is equivalent to about 4 x 1600m/1 mile at 10k effort, so very specific to the races we have coming up.

The warm-up/cool-down are from the club to Brancumhall football pitches and back again. Bring a change of footwear for the grass reps (someone will take their car down to Brancumhall with your offroad shoes).

Thursday is a longer run.

(ps see the previous post on Grand Prix rules for the latest Grand Prix scores following the National XC Relays)

Alan

Grand Prix Rules 2023-2024

Current Positions: Women GP    Men GP    Women Scratch    Men Scratch

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

For those all too familiar with the rules, the changes introduced this year are highlighted in red.

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). However, each competitor can play a maximum of 2 jokers per race with the exception of one race per season where you can play up to as many jokers as you actually have at that time. Given the average number of Harriers participating per race in recent years, this levels up the average points that each competing Harrier is likely to score; those faster runners with few jokers will usually score in the range 8 to 12 points whereas those Harriers usually scoring 1 to 6 points, with the benefit of jokers will score 4 to 12 points with the benefit of jokers. Occasionally, all Harriers may have the chance to score 14 to 24 points with 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

NATIONAL XC RELAYS TEAMS (PROVISIONAL)

 These are the teams for Saturday. I need Ladies there for 12.30 and men for 13.50

Teams as follows UPDATED

F40     leg 1   J Beveridge,  leg 2  A Lessells    leg 3  L Buchanan    no leg 4

F Sen  leg 1  J Pechlof         leg 2    free      leg 3   free   leg 4 free

M50    leg 1   D Watt      leg 2   G Connelly    leg 3   S Phimister    no leg 4

M40   leg 1   A Buchanan  2   A McLellan   3  J Mearns   4   G McInally

Msen   leg 1  G Ferguson  2 K McPhilips    3  R Couper   4   D Searil

M Sen  leg 1  free    2  free    3   free       4   free

There are 3 ladies spots and 4 Mens spots available if anyone wants a place let me know and i will tell you if your on the reserve list.

Russell

Club Training Thursday 19th October

Thursday's run is a pre-race run with some longish sections of strides. Given that Saturday's race is hilly and energy sapping, it is important not to dig too deep into the reserves of strength  and energy on Thursday's run, so be careful.

The course is out Strathaven Rd to Greenhills Rd and then all the way to Greenhills roundabout. From there, head down Lickprivick and back to the club via The Murray. From the downhill section just after crossing Whitehills Rd, do the first of 5 x 30 seconds efforts at 3k to 4k speed, so pretty fast. Jog for 2 minutes and then do another 30 seconds with a 2 minute jog recovery. Once all 5 reps are done, complete the run at an easy pace.

Alan

Grand Prix - Glasgow University 5 Mile Road Race

Surprisingly, the GU Road Race has appeared in the calendar at 12 noon on 28th October. This has been a popular race for the Harriers since the club was formed, even though the course (and date!) has changed in recent years. This is the 60th anniversary of the GU Road Race. Entries and further details via Entry Central at this link:

https://www.entrycentral.com/glasgow5mile2023

Alan

Club Training Monday 16th October

We gradually continue to increase the volume of our 400's/200's session to make the total volume ever more specific to10k to half marathon development. The session is at our usual "track" at Langlands Place with the warm-up around via Sainsbury's main entrance and up the hill to Langlands Place. Then do the following:

10 x 400m at 5k pace with 1 minute standing recovery. 8 x 200m at 3k to 4k pace with 200m jog recovery (jog to the end of the 400m straight). Consistency is the name of the game with every rep being within a second of each other (depends on weather conditions of course and may not be possible if there is a strong head and tail wind).

Thursday will be an easier, pre-race run with strides.

Alan

Club Training Thursday 12th October

As noted on Monday, Thursday's session is the 4 hills, a classic preparation run for Brampton. For those new to the club, it's about 9.5 miles and has (more than) 4 hills. The idea of Thursday's run is to run at an even, steady effort throughout, except for a very easy first mile or so to the BP garage on the Kingsway from where you should pick up the pace a little up and over into the village and onwards. Similarly, have an easy jog in from the NEL roundabout at the end.

Saturday is the GAA XC Session at Bellahouston Park. Be warmed up and ready to start the first rep at 1030. It is usually around the cricket pitch which is in the main park area a short distance from the swimming pool and carpark.

Alan 

NATIONAL SHORT COURSE XC ( LANARK )

This year the National short course XC will be held at Lanark racecourse on Sat 4th November.

This is 4k the same as the relays but instead a straight race with a mass start.

Ladies start at 13.30 and Men at 14.00.

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

Please make sure your SA number is up to date.

I need names by Tuesday 17th Oct

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

BRAMTON TO CARLISLE 10 MILE ROAD RACE

The bus is filling up fast. Make sure you reserve your spot.

 The Harriers have gone to this event annually since 1986 and some have been to almost every event. We have booked 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 19th 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 of 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.

£20 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 sportsoft website and you will have to sign in for a login with sport soft and this link should take you to it  Sportsoft Online Entries   

Club Training Monday 9th October

Given the horrendous weather at the weekend and the fact that XC gear and Brancumhall will be sodden, Weare doing a road session instead on Monday.

The session is a threshold session (on a Monday!) consisting of 5 x 6 minutes with minute jog recovery. The level of effort is in the range of 2 or 3 word talking g effort or 1 hour race effort. The effort should remain consistent but the pace varies with hills and wind.

Start the reps on the Queensway after emerging from the Murray roundabout. Carry on down to West Mains Rd, East Mains Rd, Kingsway and the club. 

Thursday will be an easy 4-hills. Saturday is the GAA XC Session at Bellahouston Park for those who can manage. Hopefully conditions have improved by then. 

Alan 

TEAMS FOR WEST DISTRICT XC RELAYS ( PROVISIONAL )

 Teams for Saturdays West XC Relays as follows

Ladies start is 13.00 so please be there for 12.15 and Men at 14.15 so please be there for 13.30

Ladies W40 Leg 1  K Allen,  Leg 2 J Thomson,   Leg 3 A Lessells

Ladies Sen    Leg 1 J Pechlof   Leg 2  J Balmer    Leg 3  L Buchanan

M40   A team    Leg 1  A Buchanan      2  G Connelly    3   J Mearns    4   M Howell

M40   B team    Leg 1  G McInally      2    A McLellan   3   D Herbertson   4  K Leinster

M40   c team    Leg 1   R Couper    2  D Searil

There are 2 spaces available for the mens teams so if any of the reserves want a run let me know by Friday when i have to declare the teams. Reserves are listed below

T Mothada, R Dewar, J Grant, P Lucchesi, R Gibson, B Matthew, K McPhilips, G Ferguson, D McKellar, C Banks, R Lawton, S Phimister, A Derrick, D Watt.

Club Training Thursday 5th October

As we approach the shortest race for a while this weekend (4km XC legs at the West XC Relays), the purpose of Thursday's session is to get the legs spinning over without taking too much out of you and so getting the heaviness out of the legs such that Saturaday is not a shock to the system.

The session is at Langlands Place and consists of the following:

4 x 400m at slightly faster than 5k race pace with 400m jog recovery (i.e. jog back along Langlands place to the start). 4 x 200m at 3k race pace with 200m jog recovery (back to the start).

If it is windy, then do the reps in the wind assisted direction, jogging back into the wind for the recoveries.

Warm-up via Strathaven Rd and Sainsburys. Have a longer cool down via "Motorola", Kelvin Rd, the Crooked Lum and NEL.

On Saturday, make sure you fire the legs and lungs up before your leg by doing a good slow warm-up around some or all of the lap (finishing 30 -40 minutes before your leg) and then some fast strides to get the heart rate up 5 or 10 minutes before your leg is due to start.

Alan

HELP REQUIRED - Junior Harriers Coordinator Position

As most of you know at the last AGM Richard stood down from his role as junior harriers coordinator after doing this role for many years. Almost a year has passed and we have not been able to find a successor to him, Richard has kindly continued in this role but cannot continue to keep doing so and without someone to replace Richard the junior harriers will be unable to continue therefore we urgently need to find a replacement. I have listed out the key tasks involved in this position - note you do not have to regularly attend Wednesday night junior sessions to take this role on.

MAIN DUTIES:

1) To lead junior club development work including the coordination of junior club development plans

2) To lead and manage the junior club and manage team of coaches

3) Initiate and develop key club areas; Coaching & Coach Education, Communication, Administration, Club Kit and Recruit, sustain, support and develop volunteers in all aspects of the club (coaches & volunteers)

4) Partnership Working: Act as a liaison with external partners such as Local Authority, Schools, Active Schools and Scottish Athletics, East Kilbride Sports Club committee, Outdoor Hub, local athletic associations & clubs

5) Ensure that appropriate policies and guidelines are in place for junior members and those working with juniors

6) Represent the interests of junior members at Management Committee meetings

7) Manage problems and issues arising from the junior section

8) Promote the club events to recruit potential athletes, coaches, volunteers and officials

9) Facilitate general junior athletics queries for the club

10) Key point of contact for new athletes. Ensuring they go into appropriate training groups

11) Contact potential new members to inform when next induction is taking place

12) Arrange induction for new members

13) Deliver a presentation around the club, including polices/governance, competition opportunities, training information etc

14) Create a warm and welcoming environment

15) Ensure new members are directed and introduced to the coach and training group they will attend

16) Coordinate and organise race entries

17) Create session plans, coach athletes & act as Team Race Manager on race days

18) Facilitate financial and administrative procedures. Maintain accurate operational information pertaining to income/expenditure

19) Create race reports and upload on blog site, create newsletters and maintain clear contact with parents by email

If this is something you think you could do please speak to either Alison, Russell or Julia P at training one night or send an email to calderglenharriers@outlook.com

You will be supported in this role and Richard will be able to talk through the requirements and guide you through anything you are unsure of.

Thanks,

The committee

Club Training Monday 2nd October

Given the superb performances by so many in the club on Sunday, Monday is a post-race run. For those who raced, use this as an opportunity to ease the legs off and aid your recovery by getting the legs moving gently rather than letting them seize up through several days of no running.

The route is a gentle downhill on the Kingsway to the Whirlies and then down East Mains Rd. Turn left past the railway station along to Lidl and back up Churchill Avenue to the Strathaven Rd and the club. No efforts; nice and easy does it.

Thursday will be 400's and 200's.

Alan

LONDON MARATHON CLUB PLACE

 For those that didnt get in through the ballot for next years London Marathon we should be getting a club place.

We wont find out till the end of November if were getting a place but will work on the understanding were getting one and go ahead with a draw from those that didnt get in through the ballot. We will do this at dinner in Moffat after our trip to Brampton.

Please understand were better preparing for this just know rather than waiting and doing this in a short window once we get confirmation. (slight change of how London Marathon events calculate club places. Member numbers were taken in July and it depends on whether they count member numbers as just those with SA numbers or not and we were on the edge of getting an auto place or going into a draw with similar size clubs for a 50% chance of a place).

Anyone wanting in the draw should let any of the executive committee know before November 12th with evidence of your ballot rejection.

NATIONAL XC RELAYS

 This years National xc relays will be at Cumbernauld on Saturday 21st October.

Usual format of 4k each, teams of 4 or 3 for W40, W50 and M50

Cost is £6.50 per head and should be paid in advance.

Ladies start at 13.20 and Men at 14.45

Remember your SA membership must be up to date for the event at time of entry.

I need names by Tuesday 3rd October.

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

Club Training Thursday 28th September

With several of the club members running either half or full marathons this weekend, Thursday's run is a pre-race run with sections at target race pace for those who are racing (for those who are not racing, help your club mates out by running along side them at their target pace).

The route is Kingsway, East Mains, West Mains, Queensway. Run easy to the Kingsway petrol station and then start the first race pace section to the Whirlies. Run easy to West Mains Rd and then do the second race pace section from the East Mains/West Mains intersection at Kirktonholm to the roundabout at Stewartfield. Run easy from there until coming out of the dip after the BP station on the Queensway and then one final race pace section to the underpass at Debenhams. Run easy to the Strathaven Rd and do a final series of fast strides from the NEL roundabout to the high flats (break it up into 3 sections of about 50/60m of strides followed by 20m jogging).

Alan

Club Training Monday 25th September - Brancumhall

Monday is the first of our winter cross country training sessions which take place at Brancumhall football pitches. The cross-country season is a key part of the training year for many runners of all standards whether they are training specifically for cross country or training for road (or track) races later in the season. Running on soft, heavy ground requires more active muscle recruitment than running on a paved road as (except if the ground is baked or frozen hard) the ground absorbs energy and requires the muscles to drive you forward rather than relying on at least some of the energy coming from elastic energy stored in the muscles and tendons. Therefore, cross country training (and racing) is strength training for runners. Cross-country races also provide the opportunity for us to compete together as a team either in relays or in league matches where every position made up helps the team score, no matter whether you are near the front, in the middle or near the back of the field.

The type of sessions we do on the cross-country nights are the same as those we would do on the roads, the only difference being that the speed may be a little less despite the level of effort being the same. So Monday's session is a 400's and 200's session along the lines of what we have been doing in the past month. The session is:

8 x 2 sides @ 4k/5k XC effort, 1 min jog recovery + 8 x 1 side at faster than 4k XC effort, 1 side jog.

For this session we will use only two sides of the full lap, starting from our usual start point at the corner, running the first side (towards the main road), turning left behind the goal posts and up the touch line (parallel to the main road) and stopping at the end of the football pitch, just before the short sharp bank onto the upper level pitch. Stand/jog recover at that location and then run the second effort (2 sides) in the opposite direction back to the original start point. The second set of shorter reps will be just the first side of the above, heading from the usual start to the corner at the main road. Turn around and jog back along the same side to the start point as the recovery.

Use the first couple of reps to get your eye in and to identify any dodgy bits underfoot and stick to the same line for all the reps so that there are no surprises underfoot.

For those who have not done the Brancumhall XC sessions before, we usually bring our road shoes and XC shoes (either trail shoes or spikes). We warm up from the club to Brancumhall in our road shoes and some kind "sole" usually takes a car down to Brancumhall with all the XC shoes in it. We do the reverse for the cool down.

As the weeks go on, the strength develops in the legs and running efficiency improves but, as with all training, the sessions need to be done consistently over many weeks and months to make a difference.

Alan

 

Club Racing T-Shirt

03/10/2023 - The T-shirts have been ordered. They are on a 6 week lead time so should be here before Brampton. Thanks all for your support! 

Junior options (£18 each) now added.

The committee have contacted our current club vest maker who have confirmed that they are able to do a T-shirt version of our club vest which would comply with Scottish Athletics for racing in.

The cost per racing T-shirt is £21.60. The minimum order is 3 per size in multiples of 3 per size & a total of at least 12 garments across the sizes/gender.

To establish if there would be enough interest from our members for the club to buy a small stock of these in, if interested could you please add your name to this form with the size which you would like to buy.

Sizes are as follows:

Mens        Chest Size

Small          36"

Medium        38"

Large          40"

XL             42"

XXL             44"

Ladies      Chest Size

8/XS           32"

10/Small        34"

12/Medium      36"

14/Large        38"

16/XL           40"

Juniors (Sized by Age)

5 to 6 years

7 to 8

9 to 10

11 to 12

13 to 14

15 to 16

Club Training Thursday 21st September

It is a threshold Thursday this week. The session is 4 x 8 minutes at threshold with a 2:30 jog recovery. Remember that we are running to a level of effort and not to a pace. The effort will stay the same but the pace will vary depending on whether you are running uphill, downhill, into the wind, on soft ground or hard ground. So the effort level is such that you could say only 2 or 3 words comfortably if asked to talk after a few minutes into each repetition. Do the session on the Carron Place loop, running continuously and starting each rep where ever you are when the recovery time is up. This will give a mix of flat, uphill and downhill sections to practice controlling the effort level. Warm-up/Cool-down via Strathaven Rd and Greenhills Rd.

Monday's session will be the first of our fortnightly Brancumhall sessions and will be approximately 400m reps. Get the cross-country footwear looked out and last year's mud chiselled off in preparation.

Alan

Club Training Monday 18th September

Monday's session is a slight progression on the hills and mixed reps session which worked quite well at Langlands Place/Langlands Drive last time.

The shorter reps have been increased by two reps in the case of the 30 second reps and by one rep in the case of the 45 second reps, everything else remains the same. So the session is:

• 6 x 30 seconds hill reps, walk/jog down
• 1 x 6 minutes at 10k pace back and forth along Langlands Place.
• 2 minutes recovery (to jog back to the junction with Langlands Drive)
• 3 x 45 seconds hill reps, walk/jog down
• 4 minutes at 5k pace towards Park farm on the flat for 2 minutes out, turning and coming back for 2 minutes.
• 2 minutes recovery
• 1 x 60 second uphill
• 2 minutes recovery jogging back down to Langlands Place
• 2 minutes at faster than 5k pace down Langlands Drive back towards Sainsburys (pretty much flat out for 2 minutes).
• Jog back to the club

The purpose of increasing the shorter reps is to induce a little more fatigue before starting the more important long reps. 

Warm-up via Strathaven Rd and Sainsburys. I understand that the best starting point for the hill reps is on Langlands Drive, slightly further down the hill than the junction with Langlands Place and heading up the hill towards the roundabout at the top. So use the same starting point. The flat reps should be back and forward on Langlands Place.

Thursday's session will be a threshold session. Next  Monday will be the start of the Brancumhall cross-country sessions which will be along the same lines as our 400m rep sessions but on softer ground to condition the legs to develop speed and power on a soft surface.

Alan

WEST DISTRICT CROSS COUNTRY RELAYS

 Our first XC race of the season is the West District Relays.

Venue is Alexandra Park in Glasgow on Saturday 7th October

Times are Ladies at 13.00 and Men at 14.15

Distance is 4k per leg

Cost  is £6.00 per head

Teams of 3 for Ladies and 4 for Men but as usual we will run part teams too.

This is the first race of the 2023/24 Calderglen Grand Prix.

Remember to update your SA number in order to be entered in this event (it must be valid for the date of the race at the time of entry)

I need names by Tuesday 19th September

Those wishing entered should leave their name HERE. Those already registered are listed HERE.

Harriers Giveaway

The Harriers' Committee have noted that there has been some chat on the Whatsapp group lately about affordability and what could be done to help people who might be struggling to buy new kit. Already we know there are members of the club who have given stuff away that they no longer want to those who do need it so it already takes place and so thought it would be a good idea to facilitate this via some sort of listing on the blog.

I have put together this very basic form in which members can post details of running related stuff (and optionally a photo) which they wish to give away and can then be viewed in this list (click or hover over the photo link if present to view the photo of each item). Do not post any contact details or other personal details in the item description. Everyone knows each other in the club so it should be easy enough to make contact with the person if you need one of the items. I have put one test item in the list to show how it looks.

Once something has been give away, drop me a message or e-mail and I will delete it from the list (I shall think of a better way of handling this though!).

The form and list are also in the menu to the left of the blog.

Alan 

Club Training Thursday 14th September

As the past week has involved quite high mileage for many, Thursday's session puts the emphasis back on pace and a return to the Calderglen 400m track at Langlands Place. The session is once again 8 x 400m @ 5k pace with 1 minute standing recovery followed by 8 x 200m a little faster with 200m jog recovery. See the blog post here for the pace charts. The warm-up and cool-down is the usual via Strathaven Rd and Sainsburys.

Concentrate on consistency of times, trying to keep the reps within a second of the target pace. This may mean a slightly conservative target pace to ensure that you can finish the reps at the same pace you start.

Alan

Club Training Monday 11th September

With a high mileage weekend on the TTC in the legs of many and even TTC + a race for some, Monday is a short recovery run. It is beneficial to get the legs moving the day after a tough, long run to flush them out and minimise stiffness in the following week. An easy run would also further demonstrate that it is possible to recover on the run with a few easy days.

So, for those who can make it, have a very easy run down the Kingsway to the Whirlies, down East Mains Rd, left at West Mains Rd past the railway station and finally to the club via Lidls and Churchill Avenue. 

Alan 

TTC Photo Album

To help illustrate the forthcoming annual TTC blog report, I have created this Google Photos album to collect photos. Feel free to add photos to the album. I have not filtered my photos yet and just dumped everything in.

Alan

TTC Arrangements

With only a few days until the TTC all arrangements are in place (except for the fact that work started clearing one of the forested areas on Monday which has resulted in the carefully checked out Friday night route going in the bin!). For those who have not been on a TTC before, don't worry! We will look after you.

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 and park close together.

COVID

This seems to be on the rise again. Anyone with symptoms of COVID and/or has a positive test should follow the usual advice and withdraw. There will be other guests in the hotel, so please be respectful and give others adequate space.

Check-In/Check-out

Check-in is from 1600 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 the rooming list and he will allocate the rooms. I will be there anyway from about 1600 to sort out any issues. 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, even more so than last year (the hotel now does not have a kitchen they can give us access to for fridges as the bar/restaurant/kitchen has been leased out to a separate business). The hotel does not do breakfasts. We will provide basic breakfast goods (croissants, marmalade/jam/spread and 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 plate and cutlery to Eddie's room to collect your breakfast each morning (we will advise the time that Eddie will be "receiving guests"). Bring your own spoon and knife and anything you may require. Return to your room and take your breakfast there. 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. However, for those back in time from the Saturday morning run, I believe the privately run restaurant (McNabs Bar) which now occupies the hotel bar is open for breakfasts (not included in the TTC costs).

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. This worked well last year and the weather should be even better this year for eating al fresco by the riverside. 

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. The pre-run briefings will 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.

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

• Cutlery for breakfasts
• Yoga/exercise mat for the conditioning sessions
• Enough running gear for all the runs and sessions. The forecast is for very warm conditions but there is the possibility of thundery showers. Bring a running jacket (body cover to counteract wind chill and exposure is the main thing here rather than keeping dry) just in case.
• 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.
• Sunscreen given the very favourable forecast.
• 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

Club Training Thursday 7th September - Final Auldhouse 5k

The final Auldhouse 5k of the year has come around all too quickly. Conditions should be good although which means that even with failing light, we should not be running in complete darkness. For that reason, please start at the usual Langlands start which allows a shorter warm-up and cool down. I am advised there are road resurfacing works out on the backroads which may cause a blockage to the course. However, it should be possible to pass through whatever cones or barriers are up on foot. Just take care. For those doing the TTC, you may wish to consider running the lap as a fartlek, taking it easy on the uphills and stretching out a bit on the flat and downhills.

Alan

Club Training Monday 4th September

The mixed hill and rep session has come around again in our approximately fortnightly rotation in the current block. However, due to lack of daylight, I'm changing the venue to Langlands Drive and Langlands Place.

For the uphill reps, start at the junction of Langlands Drive and Langlands Place and run up the hill towards the roundabout on Greenhills Rd. If you run out of room on the 1 minute uphill rep, turn right at the top onto Greenhills Rd (it is about 270m from Langlands Place junction to Greenhills Rd according to Google Maps. For the flat reps, run back and forward along Langlands Place, which we know is 400m long.

The session is as follows. Take the road route via Strathaven Rd and Sainsburys to the junction of Langlands Drive and Langlands Place. Then do the following:

• 4 x 30 seconds hill reps, walk/jog down
• 1 x 6 minutes at 10k pace back and forth along Langlands Place.
• 2 minutes recovery (to jog back to the junction with Langlands Drive)
• 2 x 45 seconds hill reps, walk/jog down
• 4 minutes at 5k pace towards Park farm on the flat for 2 minutes out, turning and coming back for 2 minutes.
• 2 minutes recovery
• 1 x 60 second uphill
• 2 minutes recovery jogging back down to Langlands Place
• 2 minutes at faster than 5k pace down Langlands Drive back towards Sainsburys (pretty much flat out for 2 minutes).
• Jog back to the club

All the hill reps should be fast but controlled (not sprinting but powerful running with good form).

The most important part of these sessions are the 6 minute, 4 minute and 2 minute reps. Therefore, don't run yourself into the ground on the hill reps.

Thursday will be the final, social Auldhouse TT of the year, starting/finishing in Auldhouse.

Alan

The XC Season is Near

Following on from Richard's post about Scottish Athletics membership here is a reminder of key dates for the cross country season up until Xmas time.

It would be great to get as many Harriers as possible out racing at these events, especially as all of these are relatively close by:

Sat 7th October - West District XC Relays - Alexandra Park, Dennistoun - Harriers Grand Prix Event

Saturday 21st October - National XC Relays - Cumbernauld - Harriers GP Event

Saturday 4th November - Short Course XC - Lanark - Harriers GP Event

Saturday 18th November - West District XC League - Kilmarnock (an event for those not going to Brampton)

Saturday 2nd December - West District XC Championships - Strathaven - Harriers GP Event

For those new to the harriers the XC relays in particular are a great introduction to XC racing with the distance only 4Km for each leg and it's a fun, supportive team environment.

There will be a reminder posted before this year starts of the Grand Prix rules but the main thing is you've got to be in it to win it with the more races completed gives a great chance of winning. Any questions just ask.

A great supplement to the Harriers XC training is the GAA endurance Saturday morning sessions. These are open to all from U15 upwards. Dates this year are: 

14th October - Bellahouston 

11th November - Tollcross Park

16th December - Pollok Park 

28th December - Bellahouston 

A reminder will go out on WhatsApp on the week leading up to this so we can all see who's planning on attending.

Alison

Scottish Athletics Membership

For our newer members and a reminder for existing members we are heading into our winter season of training and competing (which is optional) that requires you to be a member of our governing body Scottish Athletics.

It allows you to compete in Championship competitions like West District Cross Country Relays and National Cross Country Relays to name a few.  Your membership must be valid for the date of the race at the time of entry. Other benefits include a £2 discount on entry fees for all open Scottish Athletics licensed road/MT, trail and cross country races.

For newer members of Calderglen Harriers see link to join - Membership - Scottish Athletics

For existing members please check when your SA membership is up for renewal to make sure you remain a fully paid member so you can do the races you want and help Russell by having your membership in date when he is doing club entries for everyone. 

Richard

 

Brampton 2023 - 71st Brampton to Carlisle 10 mile road race

As we head into the autumn/winter season it leads to thinking ahead about races that the club will be competing in.  On behalf of the committee I can confirm we will be organising a bus and undertaking our annual pilgrimage to do the 71st Brampton to Carlisle 10 mile road race.  Coach Alan Derrick has also confirmed it will be added to this year's club Grand Prix competition. 

As with races today it is an online individual entry only process via "SportSoft Entries & Results" . Once in click on Diary & Results 2023 and scroll down to November and click on the Enter Now button next to the listing and you will be prompted to login with your account details or make an account. See link.

Link: SportSoft Entries & Results (race-results.co.uk)

Race Entry Info

Sunday 19th November, Start Time 10am, cost £24 (if member of  Scottish Athletics), closing date is Friday 3rd November at 11:59pm

Information about the other costs of this club social event i.e. the bus and meal cost will be communicated to members in due course.

Richard

Club Training Thursday 31st August

Thursday is an easier threshold session than last week of 5 x 6 minutes with 2 minutes jog recovery. So same total effort duration as last week but broken up into smaller bits with more overall recovery. The training benefit will still be felt but the fatigue impact will be less (unless the reps are done too fast!). So no harder effort than last week, just feeling fresher at the end of the session.

For this session warm-up from the club to the Debenhams end of the town centre on the Queensway. Start the first rep after the underpass heading towards KFC where you should turn right onto West Mains Rd. Carry on to East Mains Rd and up to the Whirlies and back up the Kingsway to the club.

Alan