TEAMS AND RUNNING ORDER FOR WEST DISTRICT XC 5TH OCT

 Please find below the teams and running order for the XC 5th Oct Kilmarnock

Venue is the athletics arena in Kilmarnock

Young females team 104   C Buchanan,   S Lewandowski,  A Creasey

                         team 105    J Prior

Young males    team 205   H Anderson,   G Boyd,   F Santangeli

Senior females   team 265   J Pechlof,   A Lessells,   L Buchanan

Senior males      Team 6    A Buchanan,  K Wheeler,  J Mearns,  K Leinster

                           Team 7   R Couper 

Declarations and number pickup before 10.15 for young females and 11.00 for young males races start at 11.00 and 11.45 for those 2 events

Declaration and number pickup before 12.15 for females and 13.30 for males with races at 13.00 and 14.15 for those 2 events

Andrew and Lorraine will pick up the junior numbers and Russell will pick up the senior numbers

Club Training Thursday 3rd October

Apologies for the delay in posting this; I was very late home from work yesterday.

Thursday's run is a pre-race run given that there are multiple races this weekend (West XCR, GSR 10k and half marathon). As with any pre-race run, this should not be a plod. The idea is to do a short run that won't fatigue you but does keep the muscles firing at the same rhythm as race pace otherwise there is a tendency to feel lethargic on race day as the muscle memory has slightly forgotten how to run smoothly and quickly.

The route is Club, Queensway, MacDonalds, West Mains, Village, Lidl, Avondale, Club. From the Queensway, use the downhill of flat sections onwards to pick up the pace from easy (not a plod!) to your target race pace (which will vary depending on whether it is XCR, 10k or half) for 200m. Fit 6 of those strides into the run and be finished before you arrive at Avondale. Decide within your pack when to start each rep. Don't leave it too late!

Alan

40th Anniversary Videos - a Trilogy of new interviews

The interview team has been busy preparing content for the 40th anniversary. This week we have three new videos representing the Harriers from the very beginning of the club through to our new members. The videos are with:

Frances Ferguson

Gerry Mullen

Júlia Pechlof

Thanks to all for participating so enthusiastically.

Alan