Club Training Thursday 31st July

Thursday's session is a threshold session out on the country roads. The effort should be at the lower end of threshold i.e. just beginning to feel uncomfortable to sustain but finishing each rep under control, not bent over double and able to keep going for much, much longer had the rep not ended. The session is 3 x 9 minutes at threshold with a 3 minute jog recovery.

The route is Strathaven Rd to Sainsburys and then on to the junction at Langlands Club House. The first rep starts here, heading towards Auldhouse. Go straight through Auldhouse Cross and keep going on Auldhouse Rd. Do not turn right past the kennels, keep going on Auldhouse Rd. Follow this road as it twists and turns and gradually heads back to the junction with Shields Rd. Follow Shields Rd back to the fingerposts and Greenhills Rd back to the club. This is deliberately a long run to ensure that the threshold efforts are kept under control. Once the last rep is finished, run very easy back to the club.

Alan

Club Training Monday 28th July

Continuing to make the most of the light Summer nights to run out in the country and continuing to contrast between 5k pace efforts and threshold efforts to gradually build the pace and endurance for the races ahead. Monday's session is back at the hill at Auldhouse and is 10 x 1 minute up the hill toward Leaburn Rd at 5k effort with a jog down recovery. On this session, we are looking for a good powerful stride, which is not necessarily the most efficient way up such a hill but is the way to develop leg power and to increase normal running efficiency. The route to the hill is Strathaven Rd, past Sainsburys and Langlands Club House to Auldhouse. Take the same route on the way back.

Thursday's session will be back onto threshold reps.

Alan

Club Training Thursday 24th July

Thursday's session is a little bit flatter than last Thursday. The session is 10 x 2 minutes at 5k effort with a 2 minute jog recovery. Faster ones turn around and jog back to regroup with everyone during the recoveries. 

The route starts with running out Greenhills Rd and then turning in to the finger posts. Start the first rep at the roundabout here along Shields Rd. Pass the Kennels and then turn left up to Auldhouse Cross. Carry on through Auldhouse towards Langlands. At Langlands turn left towards the Kelvin industrial estate. Carry on up the hill past Langlands Place and then join the Sainsburys Loop on Greenhills Rd. If you still have a rep or two to complete, continue round the Sainsburys loop in a clockwise direction to finish the session. Otherwise, cool down directly to the club via Strathaven Rd.

Our Summer sessions on the roads around Auldhouse condition our physiology and our brain to be good at judging pace on varying terrain. Few of our races are perfectly flat.

Alan

Pub Run

 Hi everyone, just a reminder it’s the pub run this Friday night. Meeting at the sports club at 5:45 to get your orders in and ready to run.

Amy questions ask at training tomorrow, on here or WhatsApp 🍻🏃🍷🏃

Live it for Lee Triathlon

 See details below of Live it for Lee triathlon that the harriers have supported the past few years. Remember it’s all a bit of fun and doesn’t matter if you’re a rubbish swimmer (like me) or you’ve not got a good bike (very few taking part do), it’s all about taking part and some friendly competition of course!

.                       *  Live it for Lee  * 

              * * *  T R I A T H L O N  * * *

                             🏊🏼‍♀️   🚲  🏃🏿

      *   SATURDAY  23rd  AUGUST  2025  *

              The Crutherland House Hotel

       ⭐️ REGISTRATION  NOW  OPEN ! ⭐️

Adults -  Swim - Over 16’s :-    

42 lengths of 18m pool, Cycle 23k, Run 5k         

             Start/Finish Auldhouse Road

  *  Relay Teams of 3 are also Welcome *

                             🏊🏼‍♀️   🚲  🏃🏿

              Juniors -  Swim - Age 8-15  :-        

                       3-16 lengths max 

             For safety we ask parents to 

       Time Cycle/Run including transition 

                at home before 23 Aug or in

     Gym supervised by parents on 23 Aug

                             🏊🏼‍♀️   🚲  🏃🏿

All ages and abilities are Welcome to join in our Swim, so long as they are suitably supervised and have completed Registration with us on the email below.

   🏊🏼‍♀️   🚲  🏃🏿

      ⭐️💫⭐️  Go On !! …  Give it a Tri  ⭐️💫⭐️

  ⚡️⭐️💫🌙⭐️✨🏆✨🌟🌙✨💫⭐️⚡️

  Reach for the Stars !! .…… ✨..✨..✨

    …… Your Swimmies …., 🩲👙🥽

.……… Your Bike!…,  🚲 🕶️🪖

 .……… Your Trainers!  👟👟

                        🌟 and Become a …. 🌟💫

   *  *  *     * Live it for Lee *     * * *

                       !!   TriathLEEte  !!

 🌟✨🏅✨🏆✨🌟🏅🌟

Raising Funds for Blood Cancer UK in memory of our beautiful boy –   Lee Jamieson, Age 12

        Loved to the Moon & Back & More 🌙

For Full Details please Email

   🙏🏻        eliz.anne@ymail.com      🙏🏻

  to Register Adults & Children & to Volunteer as a Marshal !

Donations of Online Vouchers / Raffle Prizes on the day are most gratefully accepted! 

  Our Just Giving Link is  below -

   Thank You For Helping Take Us All

*  *  *   One Swim Cycle Run Closer  *  *  *

                to Beating Blood Cancers     

                              *   *   *   *   

                               ♥️.👣.♥️

https://www.justgiving.com/page/julia-whittle-8?utm_medium=FA&utm_source=WA

Club Training Monday 21st July - Chatelherault

Monday's Chatelherault session is a threshold fartlek. The first rep will start after the first stone bridge and from there until the lap is finished, it will be 6 minutes at threshold, 2 minutes jog/regroup recovery. If it is usually taking about an hour to complete a lap, then this will be around 6 reps, allowing for the warm-up to the bridge.

If the weather is as gloomy as this evening, it could be a little dark towards the end of the lap, so do be careful.

Remember to select "training venue" on the registration form if going direct to Chatelherault and select "EKSC" if going to the sports club first and need or can give a lift.

Alan

Club Training Thursday 17th July

The purpose of Thursday's session is to fire up the muscles and put a bit of power through the legs without over-doing it. The session is 10 x 1 minute hill reps at 5k race effort (not race pace!) with a jog down recovery.

For a change, the session is at Auldhouse. Warm up to Auldhouse via the glen to Sainsburys and then up to Langlands Club house. At Auldhouse cross, turn left down to the bottom of the hill. The reps start here up the hill towards Leaburn Rd. Keep your head up and look out for traffic. The return to the club is via Leaburn Rd and Park Farm (so don't run back down the hill after the 10th rep).

Alan

Club Training Monday 14th July

Monday's session is a lower threshold session. This means running the efforts at the lower/slower end of threshold such that the effort is just becoming uncomfortable and at the end of each rep you definitely could have kept going for much, much longer. The aim of the summer sessions is just to keep us all gradually building fitness without risking over doing it as we have many races to come later in the year.

The session is 2 x 10 minutes at threshold with a 3 minute jog recovery. Run out to the back road opposite the Crutherland via our usual route through the glen to the Strathaven Rd. Start the reps at the 90 degree corner as usual. On reaching the junction with Leaburn Rd, turn right along Leaburn Rd. Carry on until the junction for Park Farm. Turn right past Park Farm and back up the hill past Langlands. Return to the club via Sainsburys and Strathaven Rd. Those who were racing on Sunday, drop a pack and run as an easy run at a constant pace (you may drop behind during the reps but will probably catch back up during the recoveries if you keep the same, easy pace going).

Thursday's session will be shorter reps at a faster pace.

Alan

SVHC LSK Road Relays

Hi folks, here is a link to the better-quality photos I took last night. Sadly I had to delete quite a few as you all looked awful my photography skills have badly deteriorated! Help yourselves...https://photos.app.goo.gl/Myvc9G1rBUgyenMs5

SVHC ROAD RELAY TEAMS

UPDATED

Teams for tonights Road Relay are below. 1st leg starts at 7pm. I will collect the numbers and be around the start area which is near the tower in the loch next to the water sports centre. Please try and arrive for 6.20 to 6.30 and if your going to be later drop me a message.

If anyones not listed but still wants a run let me know and i should be able to add you and likewise anyone that can no longer make it let me know asap as we need to make changes.

Ladies team  J Whittle leg 1    P Rycroft  leg 2     F Ferguson  leg 3

M50 team   T Kumar 1,   G Ferguson  2,  G McInally  3,   A Rycroft  4

M   A team   A Buchanan   1,  G Lindsay  2,  J Grant  3,   I MacLean  4

M    B team   A Higgins  1,   C Ferguson  2,  S Hair  3,  R Gibson  4

M   C  team     R Couper   1,   rest of legs available

Russell

Club Training Thursday 10th July

For those doing the SVHC relay, the run is a very short, pre-race run followed by strides. The route is entering the Glen at K-Park, down the hill to the meadow and horseshoe falls. Cross the bridge and on to the next bridge. Turn right after crossing that second bridge and come back towards Torrance House. Head down the drive towards the club and turn left for one lap of the Tor Trail. To finish do 6 x 10 sec fast strides on the perimeter of the cricket pitch.

For those not doing the SVHC relay, do Roddy's Revenge at a conversational pace. Head down the Glen first and return via the back roads. 

Both groups should split into their assigned packs. 

Alan 

SVHC ROAD RELAY

The delayed road relay from January is back on on the 11th July a Friday night starting at 7pm in Strathclyde Park. 4 legs for men and 3 legs for the Ladies. This event is for anyone 35 or over on the day of the event.

Cost is £7.50 per head and should be paid in advance.

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

Club Training Monday 7th July - Chatelherault

Monday's session is at Chatelherault and is the uphill fartlek version of the session. That means taking it easy between the hills and working a little bit harder (threshold effort) on any of the more significant uphills (i.e. any hill which lasts more than about 10 seconds to run up). The first rep should be the hill off the stone bridge a half mile or so after the start of the run.

Please register for training as usual and select "Training Venue" if going direct to Chatelherault or "EKSC" if leaving from the sports club.

Alan

Club Training Thursday 3rd July - Auldhouse TT

The July edition of the Auldhouse 5k TT takes place on Thursday. As mentioned previously, the purpose of the Auldhouse TT is to practice judging your pace on a difficult course, as few of our races are on perfectly flat courses. So focus on an even effort rather than an even pace, depending on whether you are running uphill or downhill.

Please register as usual as the registration list will be the reverse order start list (more or less) for the TT.

Alan