Club Training Thursday 13th August

Making the most of the light nights, Thursday's run is a long, steady run in the country. This week's "steady" is something a little slower than half marathon effort, so quite a bit easier than 10k effort and definitely easier than threshold. The route is through the glen and up onto Strathaven Rd at the Crutherland and across onto the back roads. Keep the pace easy until you get to our usual effort corner and then pick it up a little to steady. Follow the road to the junction at Leaburn Rd and then turn left and immediately right and continue climbing. Turn right at the first junction and carry on along the top road. Carry straight through the cross-roads and just follow the top road as it eventually turns right and leads back to Leaburn Rd. Turn right and left and down the dip and up to Auldhouse cross. Turn right and return to the club via Langlands and Sainsburys.

Alan

Club Training Monday 10th August

I can't under emphasise how big an impact threshold sessions have on our fitness as long as they are not done too frequently. Whereas last Monday's uphill threshold at Chatelherault consisted of many, relatively short threshold efforts with long recoveries, this Monday's session is more structured and uses reps of longer duration. The session is 4 x 6 minutes at threshold with 2 minutes jog recovery, remembering that threshold is a level of effort and not a specific pace when the sessions are on hilly roads.

The route is a warm-up to the bottom of the hill just after the Auldhouse 5k start line via Strathaven Rd and Sainsburys. From there run past Park Farm to Leaburn Rd, turn right and keep going along Leaburn Rd until it turns downhill. At the bottom of the hill, turn right and then left past the kennels and along Shields Rd back to Greenhills Rd and back to the club. Should be a good night weatherwise.

Alan

Club Training Thursday 6th August - Auldhouse TT

It is time for the August Auldhouse 5km Time Trial and it looks like this will be the best night of the week weatherwise with mild temperatures although still quite windy. This is the final daylight edition of the TT and a chance to aim for perfect pacing based on your experience of the previous 3 months. Please register for training as usual on the registration form as this pack list will be imported into the timing software in advance.

I'll see you there.

Alan

Club Training Monday 3rd August - Chatelherault

Unfortunately, this is the second last Chatelherault session of this year as "the nights are fair drawing in". For this one the intention is to do the uphill fartlek session where on every hill that is more than say 20m long pick the pace up a little bit to a threshold type effort and then relax back down to an easy pace over the top of each hill. The first such effort starts as usual once we are over the first stone bridge.. This will probably be the last effort session of the year at Chatelherault as the failing light on the final session will probably mean that we need to take it a bit easy to see where we are putting our feet.

As usual, select "Training Venue" on registration app if going direct to Chatelherault or select "EKSC" if leaving from the sports club.

For those who were racing 10k+ on Saturday/Sunday, treat it as an easy run.

Alan