National XC Championships

 It was perfect running weather at Callander Park in Falkirk on Saturday for the National XC championships.  It was calm, about 10 degrees and dry/drizzly for the most part though there were a few heavy rain showers during the senior men’s race.

First up was Charlotte Buchanan in the U13 girls 3.4K race, Charlotte had a strong run finishing in 14:09 in 38th position from a field of 132. Luca MacArthur was next to run in the U13 boys 3.4K race. Luca also ran well finishing in 16:27. Our next junior athlete was Hamish Anderson in the U15 boys 4.3k race who also had a great run finishing in 15:36 in 30th place from 99. Well done to our 3 junior athletes.

The senior ladies race was next up and there was a lot of interest in this one with Laura Muir taking part for the first time in 14 years. 10k is a step up in distance from her usual 1500m, however her class shone through to take the title by a 13 second margin with Scout Adkin in 2nd place. Laura also showed what a true role model she is taking time to sign Charlottes vest for her and answer questions before the race. Further back in the field, Alison, Frances, Claire and Lorraine were hoping not to be lapped by Laura on the 3 lap course. The sticky muddy section at the bottom of the first hill claimed Claire’s shoe on the first lap forcing her to stop to get it back on. Alison, Claire and Frances were delighted to get round the 2 laps before Laura came round to the finish. Alison was first harrier back in 51:06, followed by Frances in 53:10 with Claire taking on a 10k cross country for the first time not far behind in 53:53. Lorraine Buchanan was glad to get to the finish and get a hard run in finishing in 67:36. 

The next race with harriers interest was the U20 ladies who had a 7.6k course, consisting of 1 short lap and 2long. Rachel McPhillips felt her hamstring tight on the way round, however still ran strongly to finish in 37:07.

The senior men’s race was next up, where we had 7 runners on the start line. Unfortunately Iain MacLean pulled out injured on the first lap. Jordan Stewart had a great run, cheered on by his dog in harriers colours, showing he’s back to his good form finishing the 10k race in 37:57. Jason Grant was the next harrier in finishing in 46:37, with Andrew Buchanan not too far behind in 47:30 then another short distance behind was Andrew Higgins in 48:16. Richard Lawton was running here for the first time in several years and finished in 56:40. Russell Couper was the star of the day, with his shoes falling apart on the 2nd lap he opted to take them off to stop them flapping about and ran the final lap barefoot! Not easy in the mud, with Russell falling 4 times on this lap. Never the less he battled to the finish, finishing in a time of 71:28. Well done Russell and team harriers!

Thanks to Louise, Alan, and Jordan’s girlfriend for coming along to support and Robert Pattinson for marshalling, your shouts at the far end of the course were much appreciated. Thanks also to Lorraine, Andrew B and Frances for coming for the first junior race and staying all day for the end of the senior men’s race as is a long day. And finally thanks to the bakers Frances and Andrew H for the home baking.

Club Training Monday 23rd February

Monday's session is a light session at Langlands Place with the aim of allowing those who ran at the National the chance to recover whilst also promoting a quicker, lighter cadence to get the neural system fired up before the Scally on Saturday where it looks like we will have a good turnout from the club.

The session is 10 x 200m at 3k to 5k pace with 200m jog recovery. Focus on good running form throughout the session. Don't strain, run fast and relaxed. Try to lock this feeling into your memory and replicate it during the Scally. i.e. don't strain, particularly the further into the race you are. You will find that if you focus on form and relaxing the more tired you feel, the faster and more efficiently you will run.

Thursday's session will also be a short pre-race run with strides.

Alan

NATIONAL 6+4 STAGE ROAD RELAY

This years 6+4 stage relay will again be held in Livingston on the 21st March.

This is a great day out supporting you club mates and seeing some of the top athletes in the country.

Start time is 11.30 for the men and 11.40 for the women.

Teams are 6 for men and 4 for women and legs are run with alternate distances of 3.15m and 5.8m.

If we have more names we will run partial teams too so everyone that wants to run can

Entrants MUST be members of Scottish Athletics as this is a National championship.

Cost is £7 per head and should be paid before race day.

Entrants must be born before 31/08/2008

I need names by Tuesday 3rd March.

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

Club Training Thursday 19th February

Thursday's session is an easy pre-race run with strides. The route is Kingsway to Whirlies, East Mains Rd to West Mains Rd and KFC. Then Queensway back to the club. Within your packs fit in 6 x approx 100m accelerations to 5k race pace (accelerate over 50m and hold for 50m). Do these on downhill and flat sections starting the first one at Kingsway BP station.

Alan 

NATIONAL XC CHAMPIONSHIP

 This Saturday sees us at Callendar Park (Falkirk) for the National XC Championship

The following are entered

U/13 girls  11.00am    C Buchanan

U/13 Boys  11.16am    L MacArthur

U/15 Boys  11.53am    H Anderson

Sen Women  12.50    F Ferguson.  L Buchanan,  A Lessells and C McSorley

U/20 Women  13.55    R McPhillips

Sen Men     14.40     R Couper,  A Derrick,  A Buchanan.  G McInally,  R Pattinson,  J Grant,  A Higgins,  I MacLean,  J Stewart,  C Banks,  K Leinster   and  R Lawton.

Ladies should be there by 12.10 with the U/20 Ladies by 13.00 and Men by 14.00.

Juniors will be advised by there coaches.

Club Training Monday 16th February - Brancumhall

This is the last Brancumhall session of the season. However, if there issignificant snow cover, the session will be on the golf course instead. As this is the pre-National XC week, the session is shorter and lighter to allow recovery through the week.

I will leave it to the more experienced Harriers to judge if the conditions on Monday night are suitable for the golf course or not. If we are at Brancumhall, then the session is 6 x 1 lap at threshold with a 1 minute jog recovery. If we are at the golf course, then warm up with a 10 minute run on the usual golf course lap and then 6 x 3 minutes threshold on the golf course lap with a 1 minute jog recovery. Keep the threshold effort controlled and don't finish the session feeling you are on your last legs.

Alan

Club Training Thursday 12th February

Thursday's session is a fartlek on the 4-hills. On each uphill (decide what is a hill and what is not a hill within your packs, but note that there are more than 4 hills!) pick the effort up to threshold. In between the hills run easy, conversational pace.

Alan 

Club Training Monday 9th February

Monday's session is a longer session at 10k race pace. The session is 4 x 1600m with a recovery of approximately half the repetition time (which means that each pack will have a different recovery time). The recoveries are as follows:

Pack A 3:00 minutes

Pack B 3:30 minutes

Pack C 4:00 minutes

Pack D 4:30 minutes

The route starts at the roundabout on Greenhills Rd at the top of Langlands Drive (which is the road that leads down to Langlands Place). Run on the pavement on the left hand side of Greenhills Rd heading towards the Auldhouse roundabout. Turn left at the Auldhouse roundabout and keep left at the fingerposts. The 1600m should finish close to the new houses. Stop there and jog around during your recovery. The next rep is the reverse. Clearly, the even reps will be tougher than the odd reps due to climbing back up to Langlands Drive. Control your effort to be the same rather than trying to keep the same pace on the downhill and uphill reps.

Alan

THE ALLAN SCALLY ROAD RELAYS

The Allan Scally road relays will take place on Saturday 28th February in Glasgow Green.

Start time is Noon with teams of 4 running 5k each.

Cost is £11 per head and should be paid in advance.

Teams and running order will be posted on the Blog on the Friday 27th.

I need names by Tuesday 24th Feb.

This is a great team event run on a fast flat course so if your looking for a fast 5k with great company this is the one for you.

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

Harriers Party Night - Saturday 14th February

Calderglen Harriers are hosting a disco/party night to hopefully raise some club funds on Saturday 14th February. Family/Friends welcome. U16s to be accompanied by adult. Tickets are £8 and can be paid in cash or transferred to the club bank account. Names should be left here:  

Responses can be viewed here

Also if club members are able to contribute something to the raffle it would be much appreciated.

PS Dont worry - Frances has booked the DJ and not Eddie 😜

Club Training Thursday 5th February

Thursday's session is at Langlands Place and is a progression of our 400m session. The progression is a reduction in the recovery between reps. So the session is 12 x 400m with a 50 second stand/jog around recovery. The pace is 5k pace. This does not seem like much of a reduction but after a few reps you will notice the lack of recovery. As always, aim for consistency of reps, with no more than a 1 second difference in time for each rep. If you find that you cannot maintain the pace you managed previously with the 1 minute recoveries, chances are you were going slightly too fast previously. Now is the time to make a slight adjustment to see where you are at in terms of 5k target pace.

Alan

Club Training Monday 2nd February - Brancumhall

Brancumhall session is intended to be a little lighter given the XC race on Saturday. The session is 4 x 2 laps at threshold with a 2 minute jog recovery. As threshold is not a specific pace but is a range of efforts, those who are a little fatigued from the race should run at the lower end of threshold effort which is just at the point where talking more than 3 or 4 words whilst running becomes difficult. Those who have not been racing can push a little harder into threshold where even a couple of words would be difficult.

Alan