Club Training Thursday 25th April

Thursday's session is 400m reps at Langlands Place, following the usual warm-up to Langlands Place via Strathaven Rd and Sainsburys. The cool down is back via the glen, entering at Langlands, if the underfoot conditions are known to be good enough.

The session is 14 x 400m at 5k pace with a 1 minute stand/jog around recovery. The majority of this session should feel more comfortable than Monday's long rep session given that we are breaking the total distance up into smaller pieces, so if you are struggling from early on, you are most likely going too fast!

Remember that Monday is the first Chatelherault session of the year (see the post from a few weeks ago) and that next Thursday will be the first Auldhouse 5k Time Trial of the year.

Alan

Club Training Monday 22nd April

Monday's session is  long interval session (unless you were racing at the weekend in which case run the same route as an easy run.

The session is 10k race specific. Warm up via Strathaven Rd to start of Auldhouse 5k route. Run Auldhouse 5k course at slightly easier than 10k race effort (not pace but effort given the hilly terrain). Rest for 3 minutes then run from 5k finish line back to Auldhouse cross in the reverse direction past Langlands Club House at 5k race effort. Jog back to club via Langlands Club House (or the Boardwalk if it is still there). 

Register as normal so we know who is doing and has done the session but note I won't be able to update packs due to time difference.

Finally, also remember that next Monday is first Chatelherault of the year. 

Alan 

Club Training Thursday 18th April

Its a threshold Thursday. Ensure that this is at the lower end of threshold, i.e. just on the edge of uncomfortable, as this is still an easier week before another brief build to the next GP race. The session is 3 x 6 minutes with 2 minutes jog recovery. The efforts should be consistent which means that the pace will vary depending on the hills and wind.

The route is a warm-up to the Langlands Golf Course junction via Strathaven Rd/Sainsburys and then down the hill to the corner. Start the first rep at this corner and run to Leaburn Rd via Park Farm. Turn right onto Leaburn Rd and right again down into the dip and up to Auldhouse Cross. Turn Left at the cross and then right past the kennels and along Shields Rd to the fingerposts. Turn right on Greenhills Rd and back to the club.

Alan

TTC Provisional Date

Change of (still) provisional date. Due to key personnel being unavailable on the weekend of 13th September, I am going to try for the following weekend (starting Friday 20th). The post below has been updated.

Subject to the Dreadnought Hotel and Lade Inn being available, the Trossachs Training Camp is going to be from the evening of Friday 20th September to mid-day on Sunday 22nd September. 

Once arrangements and costs are confirmed, I will post details on the blog.

Alan

Remaining Grand Prix Races

The dates for the remaining GP races are listed here.

Alan

Chatelherault Training Starts Soon

The Chatelherault sessions start on Monday 29th April and every two weeks thereafter until late August. This is a 7 mile trail run. Hopefully by delaying our start date by a week the weather will have improved and the ground will have dried out.

On Chatelherault nights, either go direct to the car par to the right of the main drive as shown here on Google Maps, ready to run at 19:30 (select "Training Venue" on the training registration form). Alternatively, if you need a lift or can give a lift, be at the Sports Club changed and ready to leave at 19:00 (select EKSC on the training registration form so we know there are people needing a lift and to wait for you). 

Alan

Club Training Monday 15th April

Monday's session is a post-race recovery run. The route is: Strathaven Rd to start of Auldhouse 5k, follow the Audhouse 5k route as far as Auldhouse cross then turn left and right past the kennels and along Shields Rd to Greenhills Rd and back to the club. Make this a very easy run. Thursday will be back on to Threshold.

Alan

Club Training Thursday 11th April

Thursday is a reduced duration, pre-race Threshold. Although the rep durations are shorter than usual for a threshold session, do not go faster than you usually would. The idea is to finish this session fresh. The route is: 

Warm up to Langlands Club House via Strathaven Rd and Sainsburys. From there do 3 x 4 minutes at threshold effort with 1 minute jog recovery, heading towards Auldhouse. Go straight through Auldhouse Cross and turn right to pass the kennels. Carry on along Shields Rd to the Fingerposts and back to the club via Greenhills Rd.

Alan

Club Training Monday 8th April

Monday's session is a pre-race 10k session ahead of the Grangemouth 10km this coming Sunday.

The session is at Langlands Place, so usual route there and back via Strathaven Rd and Sainsburys. The session is:

8 x 400m at 10k pace with 1 minute stand/walk about recovery immediately followed by 8 x 200m at 5k pace with 200m jog recovery (i.e. effort to half way along Langlands Place and then jog to the end, turn around and start the next rep).

Be very focused on hitting an accurate, consistent and realistic 10k pace during the 400's. The paces per 400m for different 10k race times are:

Alan

EAST KILBRIDE SPORTS CLUB AGM

 The Sports Club AGM will be on Wednesday 10th Apr at 7.30pm in the Main Hall. All paid members of Calderglen Harriers are invited to attend.

Club Training Thursday 4th April

It is threshold Thursday comprising of 3 x 10 minutes at threshold with a 3:30 jog recovery. Use the Sainsburys loop for the session, this giving a good mix of flat, uphill and downhill sections to cement the aim of maintaining a constant level of effort and varying the pace to maintain that effort depending on the slope and wind resistance. Apart from using the watch to time the efforts, you should not be glancing at your watch to check pace as it is irrelevant. The objective is to learn to run by feel and know your own limits as this is what you have to do in real races. Trying to religiously stick to a pace when conditions during that particular stretch of the race are against you can very often destroy your race whereas those who run to feel may well come flying past you later in the race having controlled their effort. Threshold is the 2-3 word talking pace between breaths or the effort you could maintain for an hour if starting off totally fresh in a race situation.

Take the usual warm-up/cool-down to/from the Sainsburys loop and start the first effort at the main gate as per usual. Thereafter the session is continuous, regrouping into your packs during the recovery jogs.

Alan

Club Training Monday 1st April

No joke, Monday is an easy, recovery run following on from the excellent performances at the Tom Scott 10 Mile on Sunday. To be effective, recovery runs should be at the lower end of your aerobic range which means very conversational pace with no stress on the breathing. On the day after a race, the pace at which there will be no stress on your breathing will be slower than usual. For those wearing a heart rate monitor chest strap, this is the best way to confirm that you are running at a very easy effort as the heart does not lie.

The route is our first tentative venture into the country. Run out Strathaven Road, round by Sainsburys, up to Langlands Club House. From there, run towards Auldhouse. At Auldhouse cross, turn right and head back towards the new houses and the fingerposts. Turn left on Greenhills Rd, up to Greenhills Roundabout, down Lickprivick and back to the club via The Murray, Crooked Lum and NEL roundabout.

Alan

Harriers' Sports and Quiz Night

As part of the Harriers' 40th anniversary celebrations, Billy is organising a multi-sports night at the club, exposing teams of Harriers and former Harriers to a range of sports. This is similar to the event Billy organised in June 2021 and which was a great success and a lot of fun.

The event will be at the Sports Club at 7pm on Friday 31st May. Please be there at 6:30pm so that teams can be picked.  The sports event will be followed by a quiz on the theme of the history of the Harriers.

Leave your name on this form and this list will be used to form the teams on the night. The events are open to Harriers and former Harriers so do please spread the word and ask everyone to fill in the form.

Any questions about the format, please direct to Billy!

As a reminder of the 2021 event, here are some photos.

Alan

Club Training Thursday 28th March

Thursday's run is a pre-race run with strides. The route is Strathaven Rd to Greenhills Rd. Along Greenhills Rd to Greenhills Roundabout. Down Lickprivick and bear right onto Westwoodhill heading towards the Murray Road. Murray Rd back to the club via Crooked Lum and NEL roundabout.

On flat or slightly downhill sections fit in 6 x approx 100m strides, increasing the pace to 10 mile race pace. Decide within your packs where each stride section starts and finishes.

Alan

Club Training Monday 25th March

Monday's session is a repeat of the recent 10k-specific session at Carron Place. The session is the 8 x 1 lap of Carron Place at 10k pace (averaged over the full lap which means slower on the uphill, faster on the downhill) with a 90-second standstill recovery between reps. This is a challenging session which requires strict control of the effort to remain consistent throughout. Each lap is approximately 1km, therefore 10k pace judgement is straightforward; a 35 minute 10k pace will take 3:30 per lap, a 40 minute 10k will take 4:00 per lap, a 50 minute 10k will take 5:00 per lap and a 60 minute 10k will take 6:00 per lap.

Thursday's session will be an easy run ahead of the Tom Scott.

Alan

West Highland Way Relay 2024

Its now that time of year to plan our West Highland way weekend. We have booked the Ben Nevis hotel for Saturday the 18th May 2024. For those new to the club we hire a 17 seater minibus and leave East Kilbride about 3:30am on the Saturday morning and drive to Milngavie where Alan will allocate a section of the Way to be run by each person although you can, if you wish, run with others on their legs. Arriving in Fort William early evening for a swim if there is time and dinner with some refreshments. Depending on the weather we may do an activity on the Sunday before arriving back in East Kilbride around 6pm. As places are limited it will be a first come first served basis upon giving Frances a deposit of £30 (from Thursday 28th March onwards at the Sports Club). Total cost for the weekend will be £100 and this includes your place on the bus and dinner, B&B in the Ben Nevis Hotel. As we have to pay the hotel in full two weeks in advance, we need the final payment of the balance to Frances by 2nd May. Places will go fast so don't delay. 

Frances 

Club Training Thursday 21st March

Sorry for the delay in posting; lost track of the days.

Thursday's session is on the Sainsbury's loop in a clockwise direction, starting on the pavement after the entrance into Sainsbury's warehouse. This session is speed endurance, specific to 10k racing.

3 x 4km with 2 minute jog recovery. The total distance is greater than race distance and consequently, the pace for each rep must be slightly slower than race pace. The target is to do each rep at 15 to 20 seconds/km slower than race pace. So for a 40 minute 10k, race pace is 4 min/km and rep pace is 4:15 to 4:20/km. Similarly for a 50 minute 10k, aim for 5:15 to 5:20/km rep pace, for 60 minute 10k, aim for 6:15 to 6:20/km. For intermediate or faster 10k race pace, work out the relevant rep pace in advance of the session. During the 2 min jog recovery, keep moving but regroup into your pack. Faster than target pace is not doing you any good. Be disciplined and stick to your target pace.

Alan

Jack Crawford Springburn Cup 10k Race

On Sunday 10th March we had 4 harriers racing at the Jack Crawford Springburn Cup 10k race – Alison Lessells, Kevin McPhilips and his daughters Rachel and Lauren.

I had entered this race about half an hour before entries closed on the Thursday as had decided if I wanted to run a decent 10k time this year it would be good to get a race in early on and give a marker to beat for the rest of the season.

The race started at 9am, in the housing estate across the road from the Leisuredrome in Bishopbriggs where the course goes through the residential area for about a mile or so with a few short sharp hills thrown in before it drops down to the canal and goes out to a turning point round some cones just past the 5k mark and then comes back along the canal finishing just before the bridge near the sport centre.

It was pretty windy on Sunday morning so the good thing about going through the housing estate first was that you were more sheltered from the wind than you were on the canal as it was a headwind for the first 5k and then we had the wind behind us for the way back.

I was aiming to try and run 4:30kms for as long as I could to get close to the 45 minute mark. There were a few kms in the first half above this pace due to the headwind but I realised when I got to about 7k that I was on target to get close to 45 minutes as long as I could keep under 4:30 pace. I got to the finish and was delighted to beat my target time of 45:00 with 44:46. Kevin McPhilips also had a strong race finishing in 45:49 and was also happy with his time but thought he could have went out a bit faster at the start to get closer to 45 minutes. Rachel was next harrier in and had been targeting breaking 50 minutes so was delighted with her new PB of 49:31. Rachel was also first U20 so well done Rachel, Lauren has recently joined the Tuesday night beginners group and she was also delighted with her PB of 65:09, despite suffering from a stitch from about 2k onwards.

Afterwards there was lots of home baking back at the sport centre in exchange for a donation to the Beatson cancer charity. This was a well organised race with chip timing, pretty much a flat course and it was also good value for money – think it was £10 to enter so I would definitely recommend to others.

Alison

Club Training Monday 18th March

Monday's session consolidates the 10k specific session done a week and a half ago at Langlands Place. For those who were racing the half marathon or further at the weekend, just run this as a recovery session, jogging gently back and forward whilst the others are doing the reps.

16 x 400m at slightly faster than 10k pace with 1 minute stand/recovery. The target pace is 10 seconds per km faster than (realistic) target 10k race pace. So for a 40 min 10k (4min/km), aim for 3:50/km pace during the reps, for 50 min 10k, aim for 4:50/km for 60 min 10k, aim for 5:50/km. The 400m splits should be 1:32/rep (40 min 10k); 1:56/rep (50 min 10k); 2:20/rep (60 min 10k). Work out your target rep time before turning up at the session.

Warm-up/Cool-down via the usual route to Langlands Place.

Alan

Club Training Thursday 14th March

Thursday's session is a 10k race-pace specific session. The session is 8 x 1 lap of Carron Place at 10k race pace with a 90 second recovery (standstill/jog). Note that a lap of Carron Place is very close to 1km. Given the ups and downs of the loop, the pace is going to vary throughout the lap. On the uphills the pace will be slower than target pace and on the downhills slightly faster. This should average out over the lap to give the correct average pace per lap. The target times are simple to calculate: for a 35 minute 10k, aim for a lap in about 3:30, for a 40 minute 10k, a lap is about 4:00, for a 50 minute 10k, a lap is about 5:00 minutes and for a 60 minute 10k, the lap is about 6:00 minutes.

Take an easy run to the start via the Murray roundabout and Kelvin Rd. Cool down back to the club via Greenhills Rd and Strathaven Rd.

Alan

Club Training Monday 11th March

Given that a few were racing on Sunday, Monday's session is a medium length easy run. It won't be long before these runs are out in the country but for now we are still in the streets of EK. The route is the 4 Hills, starting off with the Kingsway, Village and Market Hill, East Mains, West Mains, etc. Do make this an easy run and do not push the pace. The slower the pace (within reason), the more aerobic benefit you will get from this run as the run will take longer. The heart and lungs do not know how far you have run, all they know is how long time you have run and it is the time spent training that develops the aerobic system.

For Thursday we are back onto 10k race specific reps.

Alan

Club Training Thursday 7th March

As we head from the winter season into a Spring/Summer period of 10k and half marathon road races, the emphasis of the training is shifting to 10k specific training (half marathon training is not much different, just a slightly longer long training run and holding back a little on the pace during the race).

Thursday's session is at Langlands Place and is as follows:

16 x 400m at slightly faster than 10k pace with 1 minute stand/recovery. The target pace is 10 seconds per km faster than (realistic) target 10k race pace. So for a 40 min 10k (4min/km), aim for 3:50/km pace during the reps, for 50 min 10k, aim for 4:50/km for 60 min 10k, aim for 5:50/km. The 400m splits should be 1:32/rep (40 min 10k); 1:56/rep (50 min 10k); 2:20/rep (60 min 10k). Work out your target rep time before turning up at the session.

Warm-up/Cool-down via the usual route to Langlands Place.

Alan

Club Training Monday 4th March

Monday's session is a longer, threshold effort with an easy start and easy finish. The important thing about this longer effort is that the pace is held back. This needs to be the effort you could maintain for an hour in a race, so it is absolutely not the fastest you could run this single, 30 minute effort. When the effort is over, it should therefore not be necessary to stop, but just slow down to the easy, recovery pace for the remainder of the run. Furthermore, the pace will vary depending on whether going uphill, downhill, into the wind or with a tail wind but the effort should remain consistent (i.e. the breathing and heart rates).

The route is a gentle warm up to the Crooked Lum roundabout, then when you are through the roundabout and onto the Queensway at the town centre, start the 1 x 30 minute effort. The route from there is down the Queensway, West Mains, East Mains, Kingsway, back to the club. Be extremely careful at all road crossings. Where ever you finish the 30 minutes, slow down to a very easy jog back to the club, regrouping into your pack as you do so.

Thursday's session is faster reps in preparation for forthcoming 10k (and further) races. So, don't burst yourself on this session by running it too fast.

Alan

TEAMS FOR ALLAN SCALLY

 The teams for Saturdays race are as follows

Senior Men    Leg 1 J Stewart,   2 K Wheeler,   3 D Searil,   4 R Gibson

M40      Leg 1 A Buchanan,  2 J Grant,   3 G McInally,   4 G Ferguson

M50      Leg 1 S Phimister,   2 J Mearns,   3 G Connelly,   4 A McLellan

M50     Leg 1  R Couper

Ladies    Leg 1 F Ferguson,   2 L Buchanan

Race starts at noon and i will be down at the start by 11.20 with the numbers. Please arrive in plenty of time to allow good warm ups and to support others.

Russell

                             

Club Training Thursday 29th February

The aim of Thursday's session is to keep the legs sharp without introducing fatigue before the Scally Relays on Saturday. The overall distance is therefore short. Don't get greedy by doing more. Better to do a short run like this on Thursday and another, even shorter run with strides on Friday than to do one longer run on Thursday and a rest day on Friday.

The run is Club, Queensway to KFC, West Mains Rd, Lidl, Churchill Avenue, Club. Within your packs, introduce 6 x approx 100m strides. In each case, gradually accelerate to 5k pace over the first 50m and then hold that pace for the second 50m. Do not sprint; do not strain!

See you Saturday.

Alan

Club Training Monday 26th February

Monday's session is a sharpener before the Allan Scally Road Relays this coming Saturday. The session is at Langlands Place with the usual gentle warm-up via Strathaven Road and around by Sainsburys. Then the session is 20 x 200m at 5k pace (or slightly faster with a 200m jog recovery (carry the recovery on in the same direction as the rep to the end of the straight). Aim to be running fast and smooth with the stride and effort you will use in the 5k, so definitely do not sprint the 200's! If you are huffing and puffing after each 200m, then you are going too fast!

The cool down is the same as the warm up in reverse.

Alan

NATIONAL 6 & 4 STAGE RELAY

This years national road relays will again be held in Livingston on Saturday 23rd March

Various categories are Sen women and W40 teams 4 stages, W50 3 stages, Sen men and M40 6 stages, M50 4 stages

There is no reason why we cant enter many teams in this premier event.

For those new to this its alternate legs of 3.15m and 5.8m.

Entrants must be current members of Scottish Athletics both at time of entry and race date.

Cost is £5 each and i need names by Tuesday 5th March.

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

                                    

NATIONAL XC Final instructions

 We have the following running tomorrow in Falkirk

U/17 K Wheeler race starting at 12.15  Number has to be picked up before 11.45 at registration tent in case im not there in time collect the number yourself.

Ladies race 12.55  J Pechlof, A Lessells, L Buchanan and F Ferguson. I will collect the numbers but try to be there by noon.

Mens race 14.30  R Couper, A Derrick, J Grant, K Leinster, J Mearns, S Phimister, K McPhillips, J Stewart and A Buchanan. I will collect the numbers and you should arrive by 13.30 but try to come and support our earlier runners.

If anyone is no longer making the event please let me know so im not collecting the number.

Russell

THE 53rd ALLAN SCALLY ROAD RELAY

 The Scally road relay will take place on Saturday 2nd March at noon.

Entry is £9 per head and we will enter incomplete teams if needed so everyone that wants to gets a run.

Lets see if we can get lots out for this as its a fast 5k route in Glasgow Green and its also a Grand Prix event.

Must be at least 15 years old on 31/08/2023

I need names by Monday 26th Feb so dont delay or forget and get your names down.

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

Club Training Thursday 22nd February

Thursday's session is a pre-race run ahead of the National XC on Saturday. Therefore, keeping the legs fresh is the main objective of the run. The route is as straightforward as it gets for EK: Kingsway to Whirlies, East Mains, West Mains and Queensway back to the club.

On the downhill sections starting from the Kingsway fit in 4 x 1 minute at 10k pace with 2 minutes jog in between (this should mean that all of these downhill efforts are completed on the Kingsway and East Mains Rd). The rest of the run should be easy, conversational.

Alan 

Grand Prix Half Marathon - Loch Leven Half

After some consideration of the limited number of half marathons available within near vicinity of the central belt and consultation with the committee, the Harriers are set to return to the Loch Leven Half Marathon on 12th May for another race in our Grand Prix series. This event proved popular when the Harriers did it some years ago and ticks a number of boxes:

• on closed roads on a scenic route
• organised by a club like ourselves
• still has over 200 places available
• in a natural gap in our GP calendar a few weeks before Land O'Burns and the week before the West Highland Way Relay
• a good few months away so time to train for it.

Entries are open on Entry Central here: https://www.entrycentral.com/lochlevenhalfmarathon

Lets get a good turnout from the club and make a good day out (hopefully not running for the day though!)

Alan

Club Training Monday 19th February

Monday's session is another 5k specific session in preparation for the Allan Scally where I hope we will have our usual, massive representation from Calderglen Harriers young and old. The session is the same as from a few weeks ago:

6 x 800m at 5k pace with recovery dependent on the 5k time appropriate to the majority of your pack members (2 mins for  packs running 5k in 22 mins or faster, 2:30 for 22 to 26min 5k packs, 3:00 for 26 mins +). As always, very precise and consistent pacing is the main aim of this session.

Take the usual route to the session at Langlands Place (each rep is out and back along Langlands Place) following the Strathaven Rd and around by Sainsburys to Langlands Place.

Thursday's session will be a relatively short pre-race run with strides given the National XC on Saturday.

Alan

West District xc League Race 3 – Barwood Park, Erskine

Saturday 10th February 2024 was the final West District League cross country hosted by Kilbarchan AAC.  The Harriers had 13 athletes racing on the day.  What was really inspiring was that we had 6 of our Juniors competing again.   The underfoot conditions and the weather were kind to the early runners.  

First race on the schedule was the u/11 girls. Charlotte Buchanan had a strong race taking the lead early on and came up the final hill in second place looking strong.  Charlotte pushed herself to the limit but just could not close the gap.  She held on to second place and finished in an impressive time of 4:19.  Next to cross the line was Sophie Lewandoski who finished in a time of 5:12 closely followed by Jessica Prior in a time of 5:56.  The girls finished 7th team overall.  Harry Bell was our only u/11 boy running.  This was Harry’s second cross country and his finishing time was 4:53. Harry did say that this was one of the toughest races he’s done!   Next age category run was the u/13 boys.  This time it was Harry’s brother Callum who was facing the mud and hills in his second cross country race too.  Seeing the finish line at the top of the final climb Callum put in a last push to the end and finished in a time of 10:56.   Finally, it was the turn of Kai Wheeler in the u/17 race.  Kai is experienced in these types of races, running a strong and steady paced race to finish in a time of 19:24. 

Now it was the turn of the senior Harriers, 3 large laps around Barwood Park.  The course was now churned up and looking a lot more boggy.   The weather wasn’t too bad for the start however it was beginning to get a lot colder.  We all made our way to the start line and at 1.30pm the gun went off… Alison and I just about had a heart attack!  This was my first xc race since coming back from injury so decided to keep an eye on my pace.  Tried to keep it steady after the first lap as I had gone off too fast at the beginning.  I soon settled down and ploughed my way through the mud.   

Jordan Stewart was first Harrier home in a time of 25:58 putting in a really strong performance.  Stephen Phimister finished in a time of 30:10 closely followed by Alison Lessells in a time of 32:59.   George Ferguson, Frances Ferguson and Gordon McInally were grouped together on the first lap with Geo acting as pacemaker.  However, halfway round the second lap Geo pulled away and Frances and Gordon were left behind.  Geo finished strong in time of 35:17 (beating Frances again!) Frances finished in 36:10 with Gordon finishing 7 seconds behind, 36:17.  We all remained at the finish line to cheer on Russell who crossed the line in 41:54.  

Thank you to all the parents and coaches for their support and photographs on the day.

Frances

Club Training Thursday 15th February

Here is hoping (but not expecting) better luck with the weather for Thursday. This is a slight progression from two weeks ago and hence is intended to induce fatigue before embarking on the main, threshold part of the session. The session is at Langlands Place and the Langlands loop. One extra threshold effort has been added, so the session is:

4 x 400m at 10k pace, 30 sec recoveries + 4 x 6 mins at threshold with 2 mins jog recovery. The 400's are on the Langlands Place straight and the 6 min reps are in a clockwise direction around the Sainsburys loop.

The session should be very controlled. Do not finish the session on your knees (if you do, then you have gone beyond threshold). Be in complete control of the threshold effort (2 or 3 word effort). The pace will vary depending on conditions but the effort should remain the same (constant level of breathing after the initial minute or so, constant heart rate). Listen to your body and be in control!

Alan

Club Training Monday 12th February - Brancumhall

Monday's session is the final, hard National XC-specific session (in fact, the last Brancumhall session of this season). This session is a race-specific session. The session is 5 x 2 laps at 10k race effort with the recoveries according to 5k times as we have been using in recent months (2 mins for  packs running 5k in 22 mins or faster, 2:30 for 22 to 26min 5k packs, 3:00 for 26 mins +). The recovery is a jog, continuing in the same direction and each rep starts/finishes wherever the recovery jog finishes on the lap. So effectively, this session is 5 x approximately 1 mile at race pace.

Alan

CALLANDER RUN

Note that for those looking for a run longer than 10 miles for marathon training, as the planned route is on the railway line and is out and back, the distance can be extended to whatever is required to 20 miles or more for those that need it.

Alan  

We are planning a run from Callander on the 17th February at 10.am. We will park on the road at the start of the Callander Crags on Tullipan Crescent. Plan to run about 10 slow miles. It will be good preparation for the National XC the following week . Everyone welcome, the more the better.

Kenny

Club Training Thursday 7th February

Thursday's run is an easy run but reasonably long. The route is dependent on the weather/underfoot conditions. If it is snow/ice free, then the run is Queensway to Holiday Inn, Stewartfield bypass to Kingsgate and Kingsway back to the club. If it is snowy, then it is 3 x full laps of the Golf Course. The effort level should be easy and fully aerobic. As a guide, for the many who are familiar with marathon target pace, this will be slower than that pace. For those not familiar with marathon pace, take your lead from those in your pack who are!

Be careful of the conditions are dicy. 

Alan 

WEST LEAGUE XC (ERSKINE)

 This Saturday we have the final race in the West League.

No pre entry but £3 per head to run.

We need as many Harriers out as possible.

Seniors race starts at 13.30 and is 7.2k

Please let Russell know if your coming along so ive got a number for you

Juniors start from 11.30 and Andrew and Lorraine will keep you up to date with start times.

Club Training Monday 5th February

Monday's session is a pretty hard one as we continue to build towards another batch of races (Thursday will be an easy run though, given the West XC on Saturday).

The session is at Langlands Place, so take the usual route to and from the session using Strathaven Rd and Sainsburys main gate. Then, do the following:

6 x 800m (out and back on Langlands Place) at 5k effort with recoveries according to packs (2 mins for  packs running 5k in 22 mins or faster, 2:30 for 22 to 26min 5k packs, 3:00 for 26 mins +). Be accurate with your pacing/effort as this is a session where the wheels could fall off if the pace is too fast.

Alan

Strathclyde parkrun Calderglen Takeover 2024 - choose your dates

Following the success of last year's first time takeover of the Strathclyde parkrun by the Harriers, we have decided to try the same again this year. What is the parkrun takeover? This is an opportunity for a club to take over all the volunteer roles for the parkrun for one weekend (with the assistance of the regular race director to keep us right), providing good publicity for the club and putting something back into the sport. Julie Beveridge is once again taking the initiative to get us involved and the first step in the process is to find out to choose the most suitable weekend. To make this a success for us we will need members to come forward and volunteer. At this point in time we need to choose a Saturday that will suit the majority of our members. We have selected dates for April/May/June as hopefully the weather is better but it is before the summer holidays start.

The dates (all Saturdays of course) are listed in this form. Please select as many days as you could make and we will pick the most popular one. Live Poll results are as follows:

Once we have a confirmed date, we will have another survey to determine roles.

Note that the 18th of May is not on the list as this is the club's West Highland Way weekend.

SVHC Road Relays Race Report

Sunday 28th January was the SVHC vets relay (for runners of age 35 or over). It was a different route from normal as North Lanarkshire Council had not given the go ahead to race organisers to allow the full loop of the loch. This meant that the course was out and back similar to the parkrun route but with the start/finish point at the side path close to the Watersport Centre, giving a distance of approximately 6.3k. It was dry and relatively mild at least but as is quite often the case at Strathclyde Park it was windy, meaning the last couple of km were tough going into a strong head wind.

We had a total of 3 complete teams today. The men's V50 team comprised Davy Watt, Martin Howell, Stephen Phimister and Geo Ferguson. Davy led off on the first leg and had a strong run despite the fact his achilles had been bothering him in the weeks leading up to the race, finishing in 23:44 and handing the team over in 5th place, Martin Howell then took over and finished well in a time of 27:27, despite work getting in the way of training lately. Stephen Phimister took over, running strongly and making up a few places to bring the team back up from 8th to 6th place finishing in 26:40. Geo Ferguson was on the lonely last leg and brought the team home in 8th place in a time of 30:40 (pleased to beat Frances' time!)  

Kevin McPhilips led the men's V35 team off and had a strong run, chasing Alison all the way finishing in 28:50, Kenny Leinster was next up and just getting back from injury was happy enough with his time of 31:20, I'm sure he'll be getting faster with a block of consistent training. Robert Gibson was next and his race fitness paid off with him finishing in a time of 29:32, Russell Couper was last leg and ran steadily to finish in a time of 36:56. 

The ladies' team had Alison Lessells starting off on first leg, running steadily and making sure she
finished in front of Kevin to hand over in 12th place in a time of 28:30, Claire McSorley was next up and ran well, making up a place to hand over in 11th in a time of 30:34, Frances Ferguson was last leg for the ladies and maintained the 11th place position finishing in a time of 32:17.

Well done everyone who ran and thanks to Gordon, Marion, Jim Holmes and Julia Whittle who all came down to support and take photos. All the photos are here.

Full results are here: here.

Alison

Club Training Thursday 1st February

Thursday's session is a session which transitions from the basic threshold sessions we have been doing for some months to the sort of session that brings us towards a peak for the forthcoming races starting with the National and continuing through the Scally and early Spring road races.

The warm up is to Langlands Place via the Strathaven Rd and Sainsburys. Then do 4 x 400m at 10k pace with 30 seconds recovery. Then transition immediately into 3 x 6 minutes at threshold with a 2 min jog recovery using the Sainsburys loop in a clockwise direction. Cool down via the Strathaven Rd back to the club.

The aim of the session is generate some fatigue in the legs before then transitioning into a threshold session where the aim is to operate just on the limit of aerobic effort i.e. being able to speak a few words only.

Alan

Club Training Monday 29th January - Brancumhall

Note, that as I will probably be on a flight at 6pm, I won't manage to update the packs. Please split the packs according to the usual "bubble" number grouping (pack A is 1 to 3, B is 4 to 5,etc).

Alan 

Monday's session is an XC session at 

Brancumhall and is a progression of the session from two weeks ago (that ended up being on the golf course due to snow). I'm pretty sure we will be at Brancumhall tomorrow though.

The session is 8 x 1 lap at 5k to 8k race effort. Each lap is about 800m. The recovery durations are pack dependent. For those packs that are running 5k in 22 minutes or less, the recovery is 2 minutes. For those packs running 5k in 22 to 26 minutes, the recovery is 2.5 minutes. For those packs running 5k in greater than 26 minutes, the recovery is 3 minutes. This will total about 4 miles of hard running plus recoveries and the to and from Brancumhall, hence it is great preparation for the forthcoming League and National XC's.

Alan

NATIONAL XC CHAMPIONSHIP ( FALKIRK )

This years National XC Championship will again be held in Callendar Park Falkirk on Saturday 24th February.

Start times u/13  Girls  11.00   Boys   11.16        (3.2k)

                   u/15   Girls   11.32   Boys  11.53      (4.3k)

                   u/17    Boys   12.15     Girls   12.20   (6.2k)

               Senior Women    12.55                           (10k)

                 u/20    Men     13.50      Women    13.55     (6.8k)

               Senior Men         14.30                          (10k)

Cost is u/17 and younger £7.00   and u/20 and older  £8.50

Please make sure your SA registration is up to date for the time of entry and the race date.

I need names by Tuesday 6th February.

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

SVHC ROAD RELAY (STRATHCLYDE PARK)

Teams updated

 Sunday 28th is the Masters Road Relay at Strathclyde Park.

Race start is at 11.00 and you should be there for 10.15.

I will register the teams and collect the numbers for distribution.

If your going to be late or can no longer make it please let me know asap.

There is 2 spaces available for the Ladies teams if anyone is still looking for a run.

Provisional Teams are 

Ladies A    A lessells, C McSorley, J Whittle

Ladies B    F Ferguson,   Spare,  Spare

M50      D Watt,   M Howell,   S Phimister,    G Ferguson

M35     K McPhillips,   K Leinster,  R Gibson,  R Couper

If theres any more Men want a run let me know and if theres no withdrawals i will see if i can get another team entered.

Russell

Club Training Thursday 25th January

Thursday's session is the 4-hills again, the intention being to continue to build strength and endurance through the Winter season. This time, run easy between the hills but pick up the pace on each hill. Therefore, some reps will be long at say 10k race effort and some hills will be short at 5k or faster effort. There are of course many more than 4 hills! Within your pack, take it in turn to call the start and end of each up-hill effort. This is a continuous session so don't stop at the top of each hill, just slow down to an easy pace such that your pack can regroup on the run. Follow the 4-hills in the usual direction, starting off with the Kingsway, the Village and Market Hill.

Alan

West Cross Country Leauge - Race 2 - Bellahouston Park

This Saturday 20th January we had the West League XC team event. Where both the juniors and seniors represented the club.

In the U11 girls we had 4 girls running! Charlotte, Nina, Sophie and Jessica. The girls team finished in a fabulous 6th out of 18 teams.

In the U11 boys we had Innes.

In the U13 girls we had Ailsa.

In the U17 we had Francis and Kai, combining to finish in 3rd out of 7 teams in the team event 😊

Well done to all the juniors brilliant running!

We want to special well done to Charlotte who came 2nd place, also to Sophie and Jessica who both made their debut. It was also great to have Francis back running with the Harriers.

In addition to this nine seniors/master’s participated in this event. Despite the unfavourable weather and challenging muddy conditions on the course, the runners persevered.

The results were as follows:

- The first Calderglen Harrier to finish was Jordan Stewart, who completed an impressive run in 30:55 and leading the overall men’s team to a creditable 10th out of 24 teams.

- Coach Alan Derrick, came in second with a time of 32:31. This was his first cross-country race for the club in a long time, and he performed exceptionally well, leading the masters team to a 5th place finish from 15.

- Andrew Buchanan finished third with a time of 32:34. Despite currently training for the London Marathon, Andrew was committed to ensuring he had enough stamina for another long run this week.

- Jim Mearns finished in an excellent 37:38 time, followed by Kevin McPhillips in 40:18 and Russell Couper in 49:57.

In the women's category, we had 3 ladies representing the club.

- Karen Allen finished first harrier with an outstanding run in 35:40, taking 4th place in the masters category and leading the masters team of Karen and Alison to 2nd place from 13 teams.

- Alison Lessells came in second harrier with a time of 38:00 and Julia Pechlof was third in 39:13, helping the overall ladies team to 6th position from 20 teams 😁

On behalf of the club, congratulations to all. It was wonderful to see so many of you representing the club (full results available here).

Julia

Club Training Monday 22nd January

Monday's session is back to a bit of pace to balance out the threshold, long reps and long hill reps we have been doing the past month. The session is at Langlands Place and is 12 x 400m at 10k pace with 30 secs stand/jog recovery. Usual warm-up via Strathaven Rd and Sainsburys.

Alan

Grand Prix Update

After Saturday's West Cross Country League race 2 at Bellahouston, some gaps are starting to open up at the head of the ladies' and men's Grand Prix and Club Championship tables. Julia Pechlof has a comprehensive lead in both the Grand Prix and Club Championship whilst Russell Couper has made an early charge to the front of the men's Grand Prix. In the men's Club Championship, Andrew Buchanan has established a big lead. Full tables are at the usual link in the "Calderglen Harriers Grand Prix" menu to the left of the blog.

Further updates to the list of Grand Prix races have been made with the Tom Scott 10 mile and Round the Houses 10k dates confirmed. The dates and links to the race entry web sites are in the list here and in the Grand Prix Races link in the menu to the left of the blog.

Alan

Club Training Thursday 18th January

It is a threshold Thursday this week. The venue for the session depends on whether the roads are clear of snow and ice or not. The session is 4 x 6 minutes at threshold with a 2 minute jog recovery. The total volume of the session is moderate given that we have the West District XC League race at Bellahouston on Saturday.

If there is no snow and ice on the roads, then the session is at Carron Place and is a continuous session around the loop. Warm-up via the Crooked Lum, Murray and Kelvin Rd. Cool down via Greenhills Rd and Strathaven Rd.

If there is still significant snow, then the session is on the golf course. Use the long 6th fairway for the reps. This is the one after you pass Carrigans, cut through the narrow gap onto a wide fairway which runs behind the houses at Torrance Wynd and parallel to the Strathaven Rd. Start the reps after crossing the stone, hump back bridge and run up parallel to the trees on your right and turn left when you reach the end of the forest and left again to run back along the other edge of the fairway towards the hump back bridge. Turn left and left again when you reach the hump back bridge to repeat that lap. It should be pretty good, flat running.

Alan

WEST LEAGUE XC

 This Saturday 20th January we have the West League XC

Venue is Bellahouston Park at the High Flats end of Mosspark Boulevard

Race times are as follows U/11 girls 11.30,    U/11 Boys   11.45

U/13 Girls  12.00,    U/13 Boys   12.20

U/15 combined   12.40        U/17   combined   13.00

Juniors, Seniors, Masters  combined   13.30

Cost is £3 each

This is not a pre entry as names are submitted after the event but it would be helpful if i know in advance whose coming so i have the numbers there in time so please let me know on the whatsapp group if your coming and if the Juniors could let Andrew or Lorraine know.

Reminder that participants need to be Scottish Athletics members and that this is a Grand Prix event

Next League event will be Saturday 10th February in Erskine.

Russell

Club Training Monday 15th January (Brancumhall)

We continue with our strength and endurance training at Brancumhall. I wish I had thought of this quip but I paraphrase the great Norwegian 400m hurdler Karsten Warholm when I say that the "WINter training is where the WIN comes from"!! Check this out (in -21C):  https://www.instagram.com/reel/C1wxscXMqE3/?igsh=enFsMzZjODhldnhq

So the Brancumhall session is 7 x 1 lap at 5k to 8k race effort. Each lap is about 800m. As with last week, the recovery durations are pack dependent. For those packs that are running 5k in 22 minutes or less, the recovery is 2 minutes. For those packs running 5k in 22 to 26 minutes, the recovery is 2.5 minutes. For those packs running 5k in greater than 26 minutes, the recovery is 3 minutes. I recommend that everyone keeps their shirts on though, snow or no snow. 

Should there be snow, then we shall move this session to the golf course. In this case, the session will be on the hill either side of the line of trees we used last time we did golf course reps. One rep will be two laps of that course. Warm up by running the lap up to the location for the reps and then cool down by returning by completing the lap to the club.

Alan

MASTERS XC CHAMPIONSHIP

 This years Masters XC championship will be held on Sunday 11th Feb.

Venue is Grant Park in Forres.

Start time is 13.00 for Ladies and 13.45 for Men

6k for Ladies W40+ with M65 and 8k for M40+

Cost is £8.50 and i need names by 23rd January

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

Club Training Thursday 11th January

Thursday's session is an easy paced run around the 4-hills to continue building strength and endurance through the winter and cross country season. Do not push the pace on any part of this run and finish feeling relaxed. Run via the village and Market Hill and follow the route around in the usual sequence of hills from there.

Alan

Club Training Monday 8th January

The session on Monday is on the Sainsburys Loop. However the forecast suggests the temperatures will be sub-zero and ice on the pavements could be a problem. Therefore, I am proposing only using part of the Sainsburys loop such that the reps can be completed entirely on the road rather than the pavement, assuming that the road is salted and ice-free. 

The session is 5 x 1km at 5k race pace. For those packs that are running 5k in 22 minutes or less, the recovery is 2 minutes. For those packs running 5k in 22 to 26 minutes, the recovery is 2.5 minutes. For those packs running 5k in greater than 26 minutes, the recovery is 3 minutes. Be pragmatic about the recovery e.g. if 3 of your pack are currently running sub 26 and 1 of your pack members is running 26:30, the recovery for your pack is 2.5 minutes. This is not a precise science! The recovery is a jog around/on the spot in the vicinity of where the rep finishes.

The route starts at Sainsburys main gate (on the road, not the pavement, unless it is not icy) and follows the usual loop in clockwise direction. The first rep should end around about the junction with Greenhills Rd at the top of the hill. Jog about up there during the recovery and then do rep two in the reverse direction. This is a wide, well lit road so should be safe to run on the road, but as always, be vigilant of traffic and prioritise safety over finishing a rep.

Alan

Club Training - Thursday 4th January

Happy New Year everyone!

For Thursday's session we are back to the Winter strength endurance training block with a repeat of the Lickprivick hill reps session from a few weeks ago.  The strength comes from the hill and the endurance comes from the fact that the reps are long and the total distance of the session is high.

Warm-up via the usual Murray Rd route to the bottom of Lickprivick and then do 4 x 3 mins uphill, jog down recovery + 4 x 2 mins uphill, jog down recovery as a continuous session at threshold effort, i.e as soon as you reach the bottom, turn around and start the next rep. Make sure your pack regroups on the jog down rather than having to hang around at the bottom to regroup. The cool down is the reverse of the warm up.

Monday's session is 1km reps at Langlands.

Alan

MEMBERSHIP FEES 2024

 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