Club Training Thursday 16th January

On Thursday the 10k race pace sessions continue at Langlands Place. This weeks session extends the rep distance to 800m. The session is 4 x 800m at 10k pace with 1 minute stand/jog recovery + 5 x 400m at 10k pace with 1 minute stand/jog recovery. This is where you start to find out if the "10k pace" you have been running at in previous weeks over 400m is in fact the correct, sustainable pace. As always, consistency is the name of the game. Be careful doing the U-turn at the half way point in the 800's; take as wide a turn as possible rather than stopping, turning around and starting again. After many weeks of 400's at this pace, the pace should start to feel natural and automatic.

Alan

MASTERS XC CHAMPIONSHIP

 This years Masters XC championship will be held on Saturday 8th Feb.

Venue is Camperdown Park in Dundee.

Start time is 13.00 for Ladies and M65+,      13.45 for Men M40 - M64

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

Cost is £9.50 and i need names by 21st January

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

Club Training Monday 13th January

Monday's session combines strength and threshold again and is a return to Lickprivick for long hill reps. The session is 4 x 3 minutes up Lickprivick at threshold effort with a jog down recovery followed by 3 x 2 minutes up Lickprivick at threshold with a jog down (this is one rep more than we have done previously). The thaw should be well underway and any ice should be gone.

Remember that this session is not flat out; it is a threshold effort which is controlled discomfort. We describe it as something like 2 or 3 word effort, meaning that once underway you could say no more than 2 or 3 words.

Alan

SVHC ROAD RELAYS (STRATHCLYDE PARK)

 This 2025 edition of this masters age group event takes place on Sunday 26th January starting at 11am. The event is open to those aged 35+ on the day of the race. Russell will make the club entry and gather entry fees. To be included in the club entry, please leave your name HERE. Those entered so far are listed HERE. The course is an out and back similar to the parkrun but with a bit extra at the start and finish.

Flat, fast running at Strathclyde Park.

Start 11am

Cost is £7.50 each

I need names by Tuesday 21st Jan

 

Good Luck Charlotte

 Good luck to Charlotte who is representing the West of Scotland at tomorrow’s Inter district cross country championships at Alexandra Park in Dennistoun. If anyone wants to go along and support her, the U13 girl race is at 11am. Further details of the event can be found here:

International Meet (EMIRATES ARENA)

 We have secured tickets for the International meet in the Emirates Arena on Sunday 2nd February 6pm to 9pm.

These tickets are for BLOCK K and will be drawn at random next Thursday night after training.

If your lucky enough to win a ticket you have to go or return the ticket to the club for someone else to be drawn by the President. (ie you cant sell it on or give it away or leave it unused)

The juniors also have tickets that will be drawn in pairs as an adult needs to accompany the child. They will do this draw seperately

GOOD LUCK IN THE DRAW

Club Training Thursday 9th January

It's another 10k and 5k pace session at Langlands Place (snow and ice allowing). The session is 14 x 400m at 10k pace with 1 minute stand/jog in circles recovery followed by 2 x 200m at 5k pace or slightly faster with 200m jog recovery. As always, try to be as consistent as possible with each 400m, aiming for no more than 1 second variation.

If the roads are too icy and the golf course is runnable, do the reps behind Carrigans again on a time basis ie 14 x 90s, 1 minute recovery + 2 x 40s, 2 min recovery. 

Alan 

Club Training Monday 6th January - Brancumhall

Monday's session is at Brancumhall and is a threshold session, progressing from the previous XC sessions and becoming more specific to the longer XC races coming up.

The session is 5 x 2 laps at threshold with a 2 minute jog recovery, each rep starting wherever the 2 minute jog recovery ends. If the pavements are too snowy/icy to run on, then transfer this session to the golf course and do 5 x 6 minutes with 2 minute jog recoveries. In that case, warm-up by running to the small hump back bridge behind Carrigans and then start the reps there, progressing around the normal golf course lap for the session. Cool down by completing whichever lap you finish the last rep on.

(Note, I will be overseas with my work so may not be able to update the pack list at the usual time. I shall try my best though).

Alan

Club Training Thursday 2nd January

Continuing our 400m sessions at Langlands Place, Thursday's session is the same as last Thursday i.e. 

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.

The 200's at the end are there to further develop the speed endurance that is useful at the end of any race, particularly cross-country, where the further out from the finish you can wind the pace up and hold on to a fast pace despite tired legs, the faster your overall time will be and the more places you are likely to make up.

Be careful if it is icy underfoot. Hopefully the road in Langlands Place will be gritted but do look out for ice on the pavements on the way to and from Langlands Place.

Alan

WEST LEAGUE XC race 2

 Race 2 in the West League xc will be held on Saturday 25th January in Strathaven. Should be the timetable below. This is not a pre entry but i will look for you to let me know in the week leading up to it an indication that your going to be there. Cost as with all the League races is £3 but only if you run and finish.

 

Start Time	Race	Gender	Distance	Notes
11:30	U11	Girls	1300m	1 small lap
11:45	U11	Boys	1300m	1 small lap
12:00	U13	Girls	2100m	1 large lap
12:20	U13	Boys	2100m	1 large lap
12:40	U15	Comb.	3400m	1 small lap & 1 Large lap
13:00	U17	Comb.	5400m	1 small lap & 2 Large laps
13:30	U20 Senior Masters	Comb.	7600m	1 small lap & 3 Large laps

MEMBERSHIP FEES 2025

 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

Anyone needing the Harriers bank details send me a direct message.

Russell