Club Training Monday 1st May

Except for those who were racing yesterday (or doing massive WHW miles), Monday's session is a continuation of our preparation for the Summer 10k season. The session is as follows:

15 x 90 seconds at 10k pace with 45 seconds jog recovery.

These recoveries are quite short, making it vital that the pace is kept strictly to 10k race pace.

Warm-up along Greenhills Rd to the fingerposts/roundabout at the start of Shields Rd. Do the session on Shields Rd, running the first rep and first recovery in the same direction and then turning around for the second rep and recovery and so on, back and forward along Shields Rd. This will keep the session reasonably flat and provide a good chance of even pacing. Cool down via the reverse of the warm-up.

Alan

WHW Relay Pick-up Times

For those not already aware, Eddie has set the pick-up times for Saturday 13th May as follows:

WHW Relay Pick-Up Times 2023 (Satuday 13th May)
Name	Time (am)	Location
Russell	03:50	main road
Julia P	03:50	Greenhills Roundabout
Gordon	03:55	Anywhere as last year!
Billy	04:00	Kwikfit
Julie T	04:00	Kwikfit
Kenny	04:00	Kwikfit
Geo	04:05	Bus stop Queensway
Frances	04:05	Bus stop Queensway
Richard	04:05	Bus stop Queensway
Alan	04:10	Bus stop main rd
Jim M	04:10	Bus stop main rd
Stephen	04:15	Markethill roundabout

Any vagueness in the locations is entirely intentional. 

Alan

Summer Pub Run

We are having the summer pub run on Friday 28th July. Start time is 6pm so be up at Sports Club for 5.40 so we can sort out the money and orders 💴 

Thanks

Eddie

Club Training Thursday 27th April

With the Monklands Half coming up this weekend, Thursday's session is light and pacy. The session is 10 x 2 minutes at about 5k pace/effort with 2 minutes jog recovery, regrouping into your packs during the jog recovery.

Run easily through the glen to Langlands Club House corner to warm-up and start the reps at that junction. We shall keep the route reasonably short and flat by heading past Langlands Club House and on to Auldhouse Cross. Turn right at Auldhouse Cross and on through the new houses to the fingerposts. At Greenhills Rd, turn right and back to the club via Strathaven Rd.

Alan

Remaining Grand Prix Races

Some more dates for your diaries. In addition to the Monklands Half Marathon (30th April) we have the following races to complete our 16 race Grand Prix race series.

Victoria Park parkrun (there will be two alternative dates to choose from) dates to be decided based around our other races, WHW relay and our Strathclyde parkrun volunteering. Will probably be late May/early June.

Land O'Burns 10k: Wednesday 24th May - Land O'Burns 10k Road Race - EntryCentral

Chatelherault World Championships: Monday 5th June as part of club training.

Vertical Mile: Thursday 15th June as part of club training.

Alan

Monthly Auldhouse 5k Time Trials start on 4th May

We will soon be in May and the first of our monthly Auldhouse 5k individual time trials. These occur on the first Thursday of each month as part of normal club training. Therefore, the first one is on Thursday 4th May. Further details will follow before the session.

Alan

Club Training Monday 24th April - Chatelherault!

 As mentioned in the post last week, this Monday is the first of our fortnightly runs at Chatelherault. This is about a 7 mile, undulating trail run. The aim is to run nice and easy. Don't worry, even nice and easy you will be working hard, building strength and aerobic fitness at Chatelherault..... Wish I could be there. See the post from last week for details of where, when and what to put on the training registration form if you are going to the club for a lift to Chatelherault.

Alan

Club Training Thursday 20th April

Thursday's session is the first of our speed endurance sessions where the "speed" is 10k race pace. The session starts at the Langlands Club House junction, with the warm-up through the glen to Langlands. Then the session is 8 x 3 minutes at 10k pace with a 3 minutes jog recovery. Regroup into your packs after each effort but without stopping the jog recovery (as usual the fastest ones in each pack should turn around at the end of each effort and jog back to their pack). Follow the same route as Monday's run to Auldhouse, straight through Auldhouse Cross and then turn right past the Kennels and along Shields Rd to Greenhills Rd and back to the club via Strathaven Rd.

Note that Monday is the first of our fortnightly Chatelherault sessions. See this post which details the place and time to meet. In particular note that those who need a lift need to be at the club ready to go at 7pm. Use the "EKSC" and "Training Venue" options to indicate whether you are getting/giving a lift from the Sports Club or going straight to Chatelherault. 

Alan

Chatelherault Training Resumes Monday 24th April 2023

Our fortnightly training session at Chatelherault Country Park recommences on Monday 24th April and fortnightly thereafter, the final session (daylight allowing) being on Monday 28th August.

This is a 7 mile undulating loop on trails. Meet in the car park (see the centre of this Google Map) on the right hand side of the drive when entering Chatelherault Country Park off the Fernigair Road entrance at 7:30pm ready to run. For those without transport, meet at EK Sports Club (and select "EKSC" on the training registration form so we know how many are going to be at the Sports Club for lifts) ready to leave at 7pm and some of the Harriers will come by to give you a lift to Chatelherault. Those going direct to Chatelherault should select "Training Venue" on the training registration form.

Alan 

Club Training Monday 17th April

Following a Sunday of hard racing for many Harriers, Monday's run is a post-race, easy recovery run. Let's venture to Auldhouse again, keeping it easy. Once again, head out the Strathaven Rd and around by Sainsburys to Langlands Club House. From there carry on to Auldhouse Cross and this time straight through the cross and then first right past the Kennels. Carry on along Shields Rd to Greenhills Rd and turn right, back to the Strathaven Rd and the club.

Alan

The Manchester Trio

Wishing Julie, Jason and Paul a great run in Manchester tomorrow. You have all prepared well in all the weather conditions that EK threw at you and are good to go. Stick to your pace plan but don't panic if you get held up, adjust gradually and soak up the occasion!

Alan 

Grangemouth 10k travel arrangements

 For anyone wanting to travel together to Grangemouth on Sunday some are leaving from the club at 10.15 if you wish to travel in a group.

Club Training Thursday 13th April

Thursday's run is an easy run with strides. Taking advantage of the "slightly" lighter nights, run to Sainsburys via the Strathaven Rd and from there on to Auldhouse Cross via Langlands Club House. Turn right at Auldhouse Cross and head back to the new houses and onwards to Greenhills Rd. From there return to Strathaven Rd and the Club. From around Langlands Club House, fit in 5 x 30 seconds strides at 5k pace. Do this on flat or slightly downhill sections of the road only. Take it in turn within each pack to decide when to start and stop each stride. Aim to feel light on your feet during the strides. The rest of the run should be easy, conversational pace.

Alan

Club Training Monday 10th April

Trying to keep the quality up and the volume down as many Harriers approach key races from 10k to marathon in the coming weeks. Monday's session is at Langlands Place and is:

10 x 400m @ 5k pace, 1 minute standstill recovery + 6 x 200m @ 3k pace, 200m jog recovery

The aim is to finish the 400's and 200's feeling as if you could do more at the same pace. As with all training, the aim is not to run yourself into the ground (save that for races); the aim is to put precisely the right amount of effort in to achieve the desired training effect without introducing too much fatigue.

Take the usual warm-up and cool down via Strathaven Rd and around by Sainsburys main entrance on the way to and via Greenhills Rd to Strathaven Rd on the way back.

Alan

British Masters 10k Championship - Grangemouth

BMAF have indicated that there are very few complete teams per age/gender category entered for Grangemouth 10k and are encouraging clubs to get 3rd counters signed up. It's a chance for a British Championship medal. De-aging or rejuvenation is allowed (ie older runners can step down to a younger category to complete a team)! 

The full email from BMAF with entry links and details is pasted below. Entries close on 10th April.

Dear Road Runners

Here is an update on the 2023 British Masters road programme:

16 Apr ** British Masters 10k Road Championships ** Grangemouth

Due to the response from members, we have decided to reinstate the team competition at the 10k in Falkirk. However, to give the competition currency we appeal to all clubs to encourage a third scorer if you only have two in your team at present. We only ask for a small levy for anyone in your team who is not a member of one of the 11 Masters Cubs affiliated to the BMAF to enter the Championships. There is still time to enter.

SVHC have offered their assistance as well and so we will also allow down-ageing in order to help clubs make up their teams,

Once entries close on Monday (10th April), the list of entries will be published so that each club can see the potential for making up more teams by some runners down-ageing and declare this at the same time as they register. We set a minimum of two teams in an age category in order to award medals for that category. Anyone competing in a lower age group for a team still competes in their own age group for the purposes of an individual medal.

Enter via the link:

https://bmaf.opentrack.run/en-gb/x/2023/GBR/bmaf-10km/

or via the BMAF website fixtures page

https://bmaf.org.uk/fixtures/

regards

Peter Kennedy

BMAF Competition Secretary

Club Training Thursday 6th April

It's a threshold Thursday but breaking the session up into shorter reps than we have recently built up to. The total duration of threshold reps remains at the level we have built up to. By breaking the session up, we get more frequent recoveries and overall the session should result in less fatigue than a smaller number of longer reps.

The session is 5 x 6 minutes at threshold with 2 mins jog recovery. 

The important point is that the effort and pace should feel the same as if the session was 3 x 10 minutes or 2 x 15 minutes. i.e. don't get faster just because the reps are shorter which would defeat the purpose of the session.

Do the session at Carron Place which means warming up via the Murray roundabout and Kelvin Rd. Cool down via Greenhills Rd and Strathaven Rd.

Alan

Club Training Monday 3rd April

After fine performances at the Tom Scott and further afield, Monday is an easy post-race run (Thursday will be threshold reps but of shorter rep duration than recently, again to aid with recovery and to start tapering down for those with pending marathons!).

The session is an easy, conversational run. Its not quite light enough for long enough to hit a full country road run, but we shall touch the country roads. The route is: Strathaven Rd to Sainsburys to Langlands Club House. Continue towards Auldhouse but take the first right before entering Auldhouse along the short road and then right again heading back into the new houses and on to the fingerposts. From there run to Greenhills Rd and turn right, following Greenhills Rd back to Strathaven Rd and the club.

Keep it easy and conversational.

Alan