WEST DISTRICT XC (BARWOOD PARK ERSKINE)

 Saturday sees the next event in the xc season at Barwood Park in Erskine

Junior races start at 11.30 with our senior Ladies at 13.40 and Men at 14.30

For the Ladies we have L Buchanan, F Ferguson, J Pechlof and A Lessells

For the Men A Derrick, R Couper, K Leinster, S Hair, J Grant, J Stewart and A Buchanan 

Andy and Lorraine will tie up with the juniors running. C Buchanan U13G, H Anderson U13B, K Wheeler U20M.

Can i ask the seniors to be there for 13.00 for the Ladies and 13.40 for the Men

I will pick up the senior numbers and will be at the tent.

Russell

Club Training Thursday 28th November

Thursday's session is a pre race run with strides. The route is from the club to the Whirlies via Kingsway. Then East Mains Rd down to the Railway station. Through to Lidl, up Churchill Avenue and back to the club. From the Kingsway petrol station, fit in 6 x approx 100m gradual acceleration to 10k pace on downhill or flat parts of the route. Decide within your pack where and when each fast section starts/stops. Otherwise, it is an easy run.

Alan 

Cyprus Challenge

Congratulations to coach Alan Derrick & Frances Ferguson who both went over to Cyprus to compete in the Cyprus 4 day challenge, consisting of a 6k TT, 11k hill race, half marathon and 10k. 

Both finished 1st in their age category in the 10k race and in the overall challenge. Looking forward to hearing all about it when they’re back I hope Geo’s been building a trophy cabinet for all Frances’s trophies 😊

Club Training Monday 25th November - Brancumhall

Monday's Brancumhall session is a threshold consisting of 6 x 1 lap at threshold pace with a 1 minute jog after each lap (so each subsequent lap starts/finishes where the jog recovery ended). This is not "as fast as you can go for 1 lap" session but is to be at threshold effort which means it would be a sustainable pace even without the recovery. It should feel like the level of effort you would feel if actually doing a 10k or so cross-country race, particularly early on in the race.

As per usual, bring road shoes to the club and some kind "sole" will transport your off-road shoes to Brancumhall for you. Be very careful on the pavements if it is icy. If there is snow, then move the session to the golf course, in which case the lap would instead be on the uphill/downhill circuit we use around the line of trees and do each effort as a 4 minute effort with a 1 minute jog.

Alan

L.A.A.A ROAD RELAY (DRUMPELLIER PARK)

 This weekends event is CANCELLED

Club Training Thursday 21st November

Thursday's session is a light repetition session at Langlands Place to fire the muscles up ahead of the Lanarkshire Road Relays in which many from the club are competing. Take the usual route to/from Langlands Place via Strathaven Rd and Sainsburys. Thereafter, the session is 8 x 400m at 5k pace with a 1 minute stand/jog around recovery. For those who have not done a Langlands Place session before, the road is 400m long and therefore each rep is the full length of the road, which is a dead end. The objective with the session is to do every rep in exactly the same time and definitely not to sprint the last repetition. The table below gives the 400m time for a range of 5k race paces.

Alan

Brampton Video

The video below popped up in my YouTube feed. It covers the finishers in the first 6 or 7 minutes. Jordan passes through at about 5:50 into the video. Jim, Billy and myself feature for all 7 minutes as, unbeknownst to us, we were standing in front of the camera! All 4 parts of the video now added.

Alan
 

Club Training Monday 18th November

Not surprisingly, Monday is an easy, post-race run. The aim is to get the muscles working gently on a short, relaxed run and then have a good stretch back at the club when the muscles are warm to ease out any tightness from today's race.

The route is the Queensway to KFC, turn right down West Mains Rd to the railway station and then on to Lidl. Go around the back of Lidl and up Avondale and back to the club. Do the full club stretch set on return to the club.

Alan

Brampton 2024 Photos

Well done all the Harriers who ran and supported today. Everyone ran brilliantly and there were many PB's. A full report will follow later. In the meantime, here are the photos from before, during and after the race.

Alan

Calderglen Harriers Brampton Times - 40 years in the making!

The link below is a spreadsheet of the official Brampton times for all the Harriers (and those on the Harriers' bus) since 1984 (it does not contain times that Harriers may have recorded at Brampton prior to the formation of Calderglen Harriers). If viewing on a phone, turn your screen to landscape mode!

http://www.calderglenharriers.org.uk/Brampton_2023.htm

Alan

ps there is a problem with the "Records" page. It isn't updating in the web view, so see this link for the content of the records page: Brampton Records

Brampton Final instructions

 The bus leaves at 7am sharp on Sunday morning. Dont be late.

Bring something to eat and drink on the bus as we wont have time to stop anywhere.

Race starts at 10am and you will have time at the finish to rehydrate in the Turf.

We will head to Moffat mid afternoon for dinner and be back in EK for 8pm

Remember a pound for the sweep and money for your dinner.

DONT FORGET YOUR RACE NUMBER

Club Training Thursday 14th November

Thursday's session is a pre-Brampton easy run with a handful of short, fast uphill strides to activate the muscles without fatiguing them. This gives Super-compensation come race day by adding extra spring to the step. 

The route is an easy run to Carron  Place via Strathaven Rd and Greenhills Rd. From there, jog a lap and a half lap to the bottom of the downhill section on the far side of the lap. Then do 5 x 10 sec fast strides back up the hill with a jog back down. Cool down with one complete easy lap and then back to the club. 

Alan 

Club Training Monday 11th November - Brancumhall

This week is a pre-race week ahead of Brampton to Carlisle. All the sessions will be easy sessions with shorter strides/reps just to keep the legs spinning over without creating deep fatigue. Monday's Brancumhall session is the usual easy run to/from Brancumhall and the session is 6 easy laps with strides down the home straight to end each lap. i.e. 3 easy sides of the quadrangle and then pick it up for the final side of the lap back to the start. This is a continuous session, so don't stop at the end of each lap. The pick-ups should be a gradual acceleration to fast, relaxed running (i.e. faster than 5k pace but not sprinting) focusing on good running style. Doing these fast strides on grass will be easier on the muscles than doing them on the roads, which all helps arrive at Brampton with fresh legs.

Alan

Club Training Thursday 7th November

Thursday's session continues the Brampton build with an easy run interspersed with uphill efforts at 10 mile race pace on the 4 hills, as we did a few weeks ago. This means the easy sections need to be sufficiently easy that there is a definite step-up in effort when each hill is reached. 10-mile race effort should feel like a threshold session, which means that we are not using a pace target this time but rather running to feel. That feeling should be comfortably hard, two to three word talking pace as is usual. This is a level of effort that you need to keep in mind for Brampton.

(For those coming to Callander on Sunday, the session will be the final Brampton-specific session and will be on the road/tarmac throughout).

Alan

Festive dates for the diary

Dates to remember for the Xmas season.

Xmas Handicap race - Sunday 15th December (fancy dress fun handicap race). Get thinking of your costume. Further details closer to the time.

Pub Run - Friday 27th December (usually one of the most popular training nights). Again full details closer to the time.

Night out - Saturday 11th January. Meal in Carrigans. All welcome. Menu and price to follow.

LAAA ROAD RELAYS

The Lanarkshire road relays are back after a short hiatus and will be held in Drumpellier park on Saturday 23rd November

U/11 1.2k per leg, U/13 2k per leg and U/15 2.4k per leg. U/17 is a straight race and will be run along with the 1st leg of the senior race. U/20 will race with the seniors over 4k.

3 legs for all relay races except senior men which is 4

We want to and should be able to get huge participation from our membership with this being a local race so with this in mind we shall cover the entry fee.

First race starts at 11.30 with the final senior race at 13.30

This is pre-entry so i need names by Tuesday 5th November

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

Club Training Monday 3rd November

Monday's session is at the Sainsbury's Loop and consists of 6 x 1 mile at target 10 mile pace. Warm up via Strathaven Rd and around past the main gate. Keep going past the main gate until you reach the T-junction. The first rep starts at this junction and heads up the long downhill/uphill straight, past Langlands Place and up to Greenhills Rd, turn right and follow the Sainsbury's Loop until you have covered 1 mile (1600m). This should be in the vicinity of the roundabout at the truck entrance into Sainsburys. The recovery is then a jog onwards to the junction where the first rep started. The second rep and all other reps start here.

Aim for consistency of time on each rep. Each rep has an approximately equal amount of uphill and downhill, so a slower pace on the uphill should be compensated by a slightly faster pace on the downhill such that the overall time for each rep is your target average mile time for Brampton. Now is the time to find out if that target is achievable!

Alan

Callander Run

REMEMBER, REMEMBER, THE 10TH OF NOVEMBER is the day we are going to Callander for a pre Brampton run. The plan is to meet at Tullipan Crescent behind the Dreadnought hotel at 10am. We will go for a run suitable for all and go for something to eat in Callander. Bring road shoes as we won’t be going off road, (unless you are with Eddie).

Kenny

CALDERGLEN HARRIERS AGM 2024

 This years AGM will be held on Thursday 5th 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 21st 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

NATIONAL SHORT COURSE XC

 Final instructions for Saturday. Ladies start at 13.30 and Men at 14.00.

I will pick up the numbers and distribute.

With it just being a short time between races and no juniors running it was decided not to take the tent.

Please be there in plenty time to warm up and support Lorraine in the Ladies race.