Club Training Monday 30th December

It is time for this hill session again as the last club session of 2024. So it is back to Lickprivick for 4 x 3 mins at threshold, jog down recovery + 2 x 2 minutes at threshold, jog down recovery. Take the usual route to/from Lickprivick i.e. via the Murray on the way there and up to the water tower and down to the Murray on the way back.

As with all the sessions and progression in sessions we do, no single session in isolation will make any difference to your fitness. It is the process of stringing the sessions together over months that results in the adaptations. As this one is at threshold and as the rep duration is quite short for a threshold, this session should not leave you bent over double at the end. In fact, on running back after the session on the relatively flat pavements, you may even find that you are bouncing along with the feeling of power in your legs.

Alan

Pub Run Instructions

 Hi everyone,

It’s everyone’s favourite training session tonight - the pub run 🍻🏃‍♂️ 

Be at the club for 5:40-45 to hand over your kitty money and give your order in. We’ll be running from the sports club at 6. Billy, Julie T and Frances have kindly offered to drive on in advance to order the drinks.

We’re hoping the price of £25 for alcoholic / £15 for soft drinks is enough for the 6 pubs, it may be necessary to collect another couple of pounds back at the sports club for the last round.

Wear bright clothing for the dark roads and a head torch will come in handy for the Auldhouse stretch where there is no street lights.

If you’re going to be late and want to join us just send a message to find out where we are on route.

See you later 😊

Club Training Thursday 26th December

For those that can make it, Thursday is another consolidation session working on 10k pace at Langlands Place. This is a pre-pub run session with shorter recoveries between the runs than will be the case at the pub run. The session is a very slight progression from last time and is:

12 x 400m at 10k pace with 1 minute stand/jog around recover, then straight into 2 x 200m at 5k pace with 200m jog recovery.

Alan

West Cross Country League Race #1 - Linn Park

 

Although we are still waiting for the Harriers' results to be fully incorporated in to the league tables, it is worth reporting on the fine performances by the many Harriers from junior through to masters age groups who represented the Harriers on this brilliant cross country course. When the final results are published, I will update this report with the names of the many juniors who competed in their age group races where we had some very high placed finishers, particularly in the U13 races.

This was my first time at this course and I was surprised but delighted at the elevation changes squeezed into this small area. As the main photo shows, each lap comprised one very long climb straight off the start line and continuing for about 750m, gaining about 50m in elevation. At the top, we turned 180 degrees and headed on a fast, tufty descent all the way back down to the start/finish area where the many club tents were assembled. Then we swung right through a slightly muddy patch into more of a parkland setting, with a short, sharp hill which we zig zagged up and down twice before swinging back round to the left for about 100m on the flattest part of the course back to the start line. For the U20/Senior/Masters combined race, we did 3 laps totaling 5.4km. It was a little bit shorter than the usual XC league course and I probably would have preferred a fourth lap but I may have been in the minority! This would have made life difficult for the organisers with perhaps too many people being lapped. The strength benefit that all who took part will get from doing this particular race is likely to be significant though.

I've tried to work out roughly where Calderglen are likely to finish in the  senior/masters league tables in advance of the final tables being published. Our ladies benefited massively from Karen Allen making her first cross country race of the season and having an excellent run to finish in 27:24. Together with Alison Lessells (30:03) and Lorraine Buchanan (38:12), this gave us three quarters of a ladies team and a full masters team. For each missing member of a team, we pick up penalty points, based on the total number competing in the category across all clubs. For the ladies, this meant adding 58 penalty points to our team score, placing us 8th out of 17 teams in the ladies league after race 1. In the masters category, it looks like we will have a total points score of (6+13+24 = 43) with no penalty points which should put us in 3rd postition, behind Bellahouston Harriers (24 points) and EKAC (31) points and 3 points ahead of Cambuslang (46) who picked up penalty points. This demonstrates how important every Calderglen Harrier is to the team score and league position and how strong our ladies are. Remember that every extra runner we have beyond the minimum per team adds penalty points onto the teams we are competing against if they have incomplete teams. So let us get as many ladies as possible out for the second (and final) race of the league at Strathaven in January. We stand a very good chance in this particular league.

The men are more difficult to work out as several teams' age categories are yet to be added to the official results. We had 10 men competing with an excellent turn out from our newest and youngest members. The finishing order was Andrew Buchanan (24:30), Kai Wheeler (24:49), Alan Derrick (24:50), Jason Grant (27:00), Iain MacLean (27:59), Scott Hair (28:33), Craig Ferguson (29:10), Gordon McInally (30:12), Kevin McPhillips (32:04) and Russell Couper (37:20). A particular thanks to Gordon (and to Strathclyde parkrun for cancelling their event) for his last minute decision to do this race which helped boost the team numbers and pile an extra penalty point onto many of our competitors. We had a complete team of 4 (only one team per club counts) in the male overall category but contributed 6 penalty points to the other teams as a result of our great attendance. Our masters team of 3 was also complete and piled 5 penalty points onto other incomplete teams. Our U20 team (Kai) was incomplete as was our Senior team (Craig). In the overall male league we are sitting 11th out of 26 teams. In the masters event, I think we are sitting in 4th position  (14 + 17 + 27 = 58 points) behind Inverclyde AC (22), Shettleston Harriers (26) and Westerlands CCC (40), and ahead of Giffnock North AC (71) and Cambuslang (79). Some big clubs there.

From the above league positions, I hope everyone is as encouraged as I am to see Calderglen up near the front as a club, particularly in the masters' categories. We can do even better if we get more turning out for the final race in the league in Strathaven in January. So get the date of 25th January blocked out in your diaries. It's only up the road in Strathaven and it will only take a few hours of your time.

Thanks to Frances, Kenny, Geo, Marion and several other parents and supporters we had around the course on what was a very well supported event with a lot of cheering and cow bells on the big hill (its funny how people like to watch us suffer the most!). Thanks also to Geo for the photos which are in this album.

Alan

Club Training Monday 23rd December - Brancumhall

The final session before Christmas is another threshold session at Brancumhall. Usually we alternate between threshold and faster reps on these sessions but with the high winds in particular, it is very difficult to do a consistent, fast paced rep session in such conditions. Therefore threshold is more appropriate where we focus on a level of effort rather than a pace. The session is the same as last time, 4 x 2 laps at threshold effort with a 2 minute jog recovery. Each rep starts and finishes wherever the 2 minute recovery jog finishes. With the wind behind, the pace will be a little faster for a given level of effort and when running into the wind, the pace will be slower for the same level of effort. Don't force it. Try to run at a constant effort for each rep, finishing feeling quite relaxed.

For those who have time off from work for a week or two over Christmas, try to increase the frequency of your training between club sessions to establish a slightly higher total weekly mileage. These extra runs should be easy runs. Although the temptation might be to let the training slip over the festive period, if you do the opposite, this will set you up nicely on the path to improving your aerobic base, the key to performance at all distances we race at, in the New Year.

Alan

Club Training Thursday 19th December

Thursday's session is a hill threshold session at Lickprivick. Take the Murray route to the bottom of Lickprivick as the warm up. Then do 4 x 3 mins up Lickprivick at threshold, jogging down to recover followed by 2 x 2 mins up Lickprivick with a jog down recovery. After the last rep, continue up and over at water tower and back to the club via the Murray again. The efforts should have the usual threshold feeling i.e. two or three word sustainable effort and are definitely not running to exhaustion on each rep.

Alan

Harriers Festive Handicap

Fifteen Harriers donned the fancy dress this morning to compete in the Harriers' annual festive handicap over a distance of 4 miles. Each Harrier was assigned a time handicap and were set off individually with the intention that everyone should finish the five lap course at almost the same time if the handicapper has done a good job. First off today was Andy Henderson, a founding member of the Harriers 40 years ago, still running strong at 70 years old and who was ably assisted and accompanied on his run by Jim Mearns. Last off was Kai Wheeler, one of the youngest members now running for the senior Harriers and a long-term member of our junior section. 

With enthusiastic cheering from the supporting Harriers, the handicap gradually unwound with each passing lap. By the last lap, all the runners were on the same lap and we waited expectantly to see who would appear in the lead. And it was first timer at the handicap, Claire McSorley, who came flying through into the lead on the very last part of the last lap crossing the line without needing to use her witch's broom, in 29:45. A few seconds later Andy and Jim finished in 44:50 in what qualifies as a close finish by handicap standards!

Fastest time of the day went to Kai Wheeler in an impressive 24:55, especially as Kai had been competing on a very tough course in the West XC League at Linn Park the day before. Second and third were separated by only 2 seconds with Stephen Phimister just pipping last year's winner, junior Harrier, Francis Santangeli in 27:15 and 27:17 respectively.

Fastest lady was Rachel McPhillips in 27:51, the first of three from the McPhillips family competing. Second fastest was handicap winner Claire McSorley in an excellent 29:45, despite battling with a costume that was not well suited to the blustery conditions. Club president, Alison Lessells was third fastest in 32:21, a very strong run following a fine run in the West XC League the day before.

Thanks to all who participated and supported the event and to John McIntyre for taking many, many photos which will appear in the EK News sometime in the coming weeks.

Full results (scratch times) are here.

Alan

(a West XC League report will follow when the official league results are updated and published, which should be in the next few days).

Club Training Monday 16th December

With so many racing on either one or both days at the weekend, Monday's session should be taken very easy by those who were racing. The session is at Langlands Place and is 12 x 400m at 10k pace with a 1 minute stand or jog-on-the-spot recovery. For those who were racing, particularly the handicap on Sunday, drop the pace by 2 or 3 seconds per 400m compared to your 10k pace. This should make a huge difference as to how difficult the reps seem. All you you should be doing is striding out at a fast but relaxed pace, feeling light on your feet. For those who were not racing at the weekend, then aim for your usual 10k pace. Irrespective of whether you are doing the reps at slower than 10k or at 10k pace, try to be disciplined and finish all the reps in the same time.

Alan 

Xmas Handicap

 Just a reminder of the Xmas handicap tomorrow.

Starts at 11 (or group photo at 11).

Alan will determine starting order and handicap.

It’s fancy dress. And it’s bring a prize to receive a prize. Round about a fiver. We’ll do the results in the lounge straight afterwards for those who need to get away and then those who want can stay for a coffe/chat afterwards.

Club Training Thursday 12th December

Thursday's session is a medium length run to be taken at an easy pace ahead of Saturday's race. The route is all the way down the Queensway, crossing to the left side at the underpass just before the petrol stations. Carry on beyond McDonalds and then turn left into the factories onto the 4-hills route. From there, complete the last part of the 4-hills course (Dunedin and Lickprivick in particular) and back to the club. This is just some basic aerobic base training, which should form the bulk of everyone's weekly mileage.

Alan

West District Team Selection for Charlotte!

As a well deserved reward for her brilliant performances and boundless enthusiasm in the cross-country season so far, Charlotte Buchanan has been selected to represent the West District at the Inter-District Cross Country Championship at Alexandra Park, Dennistoun on 11th January 2025. It would be great to have as many Harriers along as possible to cheer Charlotte on in her race. It is many years since a Harrier of any age was selected to represent the West District. I am sure you will join me in congratulating one of our most promising juniors on this achievement. 

The event is at the same venue we have used for West District XC Relays a couple of times in recent years: Alexandra Park, Alexandra Parade, Glasgow, G31 2ER.

In addition to the various age-group races in the district championships, this event also hosts the Scottish round of the British Athletics Cross Challenge, so there will be plenty of high quality racing to watch throughout the day. As if that was not enough, there is also an open race for seniors and masters over 8km which will be nice preparation for the National XC. Entry details are available on the Scottish Athletics web site here: https://www.scottishathletics.org.uk/cross-challenge-24

The entry fee is £10.00. The process to enter is a bit convoluted. After clicking the above link, log in to your Scottish Athletics account on the Scottish Athletics web site that is displayed. Then navigate to the Scottish Athletics fixture calendar here, browse the list to the 11th January and then to the right of the event name, there is an Enter Now link. Click that and it should be obvious from there on.

Alan

Club Training Monday 9th December - Brancumhall

Monday's Brancumhall session is a threshold session. The effort level should be at the normal 2 or 3 word pace equivalent to the effort level you could maintain for about an hour non-stop. However, the reps are somewhat shorter than 1-hour. The session is 4 x 2 laps at threshold with a 2 minute jog recovery. Apart from the first rep, each rep starts/finishes where ever you are after 2 minutes of jogging. This session will total approximately 4 miles of reps.

Alan

West Cross Country League - Linn Park - Sat 14th December

The next race in the Grand Prix is the West Cross Country League in Linn Park on Saturday 14th December. Lets put our cross country training to good use and get as many racing as possible. The league is a team event so every member competing counts. There are 4 to count for the senior teams and 3 to count for the masters team, however teams without a full quota receive penalty points of the total number of finishers plus an extra 10 points, so having a lot of runners is beneficial as it will ensure we don't receive penalty points and also push more penalty points onto other teams. The males and females run together in a straight race so there's not a lot of hanging about, however the juniors would also appreciate the support if you can make it along earlier. No pre-entry for this race just turn up and run on the day - though it would be beneficial to know who is all intending to run so could you let Russell know - he'll be wanting to know about jokers for the grand prix but more importantly he will have the numbers we are required to wear for the race.

Race times are as follows:

U11 Girls - 11:30 - 1k
U11 Boys - 11:45 - 1k
U13 Girls - 12:00 - 2k
U13 Boys - 12:20 - 2k
U15 Combined boys/girls - 12:40 - 2.9k
U17 Combined boys/girls - 13:00 - 3.8k
U20/Senior/Masters Combined Men/Ladies - 13:30 - 5.7k

The course map and further details can be viewed here: https://westleague.org.uk/events/linn-park/

Start/finish and club tent area is in the area circled in red below. The parking is in Linn Park Car Park - the P at the top right of the map, G44 5EQ, off Simshill Road and is a 10 minute walk/5minute jog down to the start/finish area.

Club Training Thursday 5th December - 7pm pre-AGM Easy Run

Thursday's session starts at 7pm at the Sports Club to allow us to be back in time for the Harriers' AGM after the run.

The session is a short, easy run. From the club, head straight down to the Whirlies on the right side of the Kingsway. At the Whirlies, turn right up the hill to Calderwood Square and then left down Maxwelton Avenue. Follow this all the way down past Brancumhall playing fields, onto St Leonards Rd, up High Common Rd, cutting through Mull and back to the club on the lane beside Collonsay field.

Alan

West District Cross-Country Championships - Erskine

A huge increase in air temperature to the mid teens turned Saturday's West District XC at Barwood Park, Erskine into a very pleasant, vest and shorts event, a situation that had seemed unlikely in the sub-zero temperatures over the preceding few days. The main weather related problem was the gusty wind which lifted the Harrier's tent several feet into the air and blew it over, breaking one of the roof struts. This gave a new meaning to the definition of the club anchor runner as we had to leave someone sitting in the tent to keep it on the ground (we were not the only club with tent problems on the day though).

This rapid thaw also turned parts of what might have been quite a firm parkland course into a quagmire, particularly for the senior races. Our junior Harriers were racing over 2.2km in the first races of the day and both our representatives performed brilliantly in the U/13 events (note that all race distances were well short of the published distances; nobody was complaining!). Charlotte Buchanan challenged hard and finished 12th in 09:08 in a blanket finish with only 2 seconds covering 9th to 12th and separated by around 19 seconds from the winner. There were 88 in this race; a very impressive field. Hamish Anderson ran 8:51 in the U/13 boys race to finish in 19th position out of 53 finishers in another tight finish. Hamish thoroughly enjoyed this challenging one lap course which was very like the terrain we train on in EK.

Much later in the day, it was the turn of the senior and masters women to run three laps of the course which by now was becoming quite churned up in parts. The advertised distance was 7.5km but the reality is that the course was much shorter with the total distance being about 6.7km on the GPS, which is probably a slight underestimate due to GPS inaccuracies on the several tight, 180 degree turns. Frances Ferguson and Lorraine Buchanan were representing the Harriers in a field of 135. Despite tired legs from the Cyprus 4-day Challenge less than a week before and some significant injuries sustained there (and the "Brampton Cold"), Frances was our top age-group performer on the day, running very strongly to finish as first F60 in a time of 34:20. Lorraine has had a strong cross-country season so far, getting stronger with every race and finished this one in a time of 44:18.

Finally the senior and masters men took to the same 3 lap course as the women. A field of 238 charged down the wind assisted downhill start straight to a very tight right turn around a tree. The course then headed into a low lying wooded area with more slippery turns around trees to take us towards the furthest away corner of the course via a boggy stretch leading to a very steep, muddy bank (think Brancumhall bank height x 4) and along the edge of some football pitches to another 180 degree turn around a tree. After following the edge of a football pitch (the Brancumhall training is relevant after all) we turned right and followed a hedge line down into another wooded area, descending again before turning around some trees and proceeding back up a leafy hill to the start/finish area which we ran past and down a long straight before another inevitable 180 degree turn and an uphill, into the wind straight of about 150m length to the end of the lap.

Despite tired legs from Cyprus and still suffering with the "Brampton Cold", having recently solved my long-term right hamstring and siatica problem, I was able to move quite nicely through the field on the downhill and flat sections but the drained legs were struggling on every uphill or headwind section where I was dropping the odd place here and there. Overall, I ran quite well to finish in 28:57 and 5th M55. Next home was Andrew Buchanan in 29:47, who was struggling a bit today, no doubt due to having been on his feet for many hours setting up for the junior races. Jason Grant was another to suffer from the "Brampton Cold" but still ran well to finish in 32:18. Scott Hair is improving noticeably with every race and really enjoyed this course, making a steady start to learn the lap and then building on the final two laps to finish in 34:51. Kenny Leinster has participated in all of the cross-country races this season but also contracted the "Brampton Cold" and was feeling quite rough. So perhaps he was a little down on his Brampton form and finished in 36:47. Finally Russell Couper leaped to the lead of the GP with a finishing time of 41:24.

Well done to all the Harriers who participated, particularly Andy, Lorraine and Frances who were there from 10am for the juniors and then running themselves mid-afternoon.

Alan

Club Training - Monday 2nd December - GO DIRECT TO LANGLANDS PLACE. DO NOT GO TO SPORTS CLUB!

Monday's session is 400's at Langlands Place. Due to the Scottish Cup match between EK and Falkirk on Monday evening and the BBC TV crew using the Sports Club for their vans, etc, do not go anywhere near the Sports Club. If you are driving, please go direct to Langlands Place and park off the road in one of the industrial unit car parks so that we are not dodging in and out of parked cars when doing the reps.

This weeks session drops the pace to 10k pace and the recoveries are also shortened. The session is 12 x 400m at 10k pace with a 30 second jog on the spot/stand recovery. We will be building on this session in the coming months, occasionally reintroducing 5k reps to keep in touch with that faster pace. Aim for consistent times on each rep. Ideally, you won't end this session on your knees and it will be comfortable as we will be building the number of reps significantly in the coming months.

After the session, cool down with a lap of the Sainsburys loop.

Thursday's session will be a short, early run due to the Harriers' AGM.

Alan