Club Training Thursday 1st October

Thursday's session is a pre-race run for those that are racing at the weekend. For those runners, there is a cut-off on the route. For those not racing, don't take the cut-off and continue on the longer run as our Brampton preparation continues.

The route is down the Queensway to McDonalds. Those who are racing at the weekend, turn onto West Mains Rd and return to the club via the railway station, Lidl and Churchill Avenue. Fit in 6 x 10 seconds approx strides out to race pace (depending on which race you are doing). For those not racing, continue on down the Queensway to the Holiday Inn, turn right and follow the by-pass to Morrisons and then Stewartfield Way and the lane parallel to Stewartfield Rd down to West Mains Rd. Then back to the club via the railway station, Lidl and Churchill Avenue.

This should be an easy paced run.

Alan

Club Training Monday 28th September

Monday's session is another basic speed endurance session at Langlands Place. It is 8 x 400m at 5k pace with a 1 minute jog around/stand recovery. These sessions at Landlands Place with variations and progressions will feature regularly through the winter months. As always, aim for consistent times. Try to stay within about 1 second difference in time for each rep. A reminder of 5k pace over 400m:

For this session, aim for your recent (within the past couple of months) 5k pace. It should feel quite easy, particularly for those racing this coming weekend where the objective is to get the legs spinning without introducing fatigue.

Alan

Club Training Thursday 24th September

Continuing with the theme of consolidating endurance by maintaining mileage during the club sessions, tonight's session is a longish steady run but without so many hills as last week. The route is Down the Kingsway to Kingsgate. Along the Stewartfield by-pass as far as the roundabout at the loch. Turn left and climb through Stewartfield. Continue to the mini roundabout at Stewartfield Rd, turn left and follow the pedestrian lane parallel to Stewartfield Rd down to West Mains Rd. Back to the club via Lidl, Avondale and the NEL roundabout.

Take it very easy as far as the Whirlies. Be very careful crossing the road at the Whirlies and the next roundabout. Pick up the pace to steady once you are through that second roundabout (B&Q) and keep it steady (approaching half marathon effort) until the top of Avondale.

Note that the training registration form registers names for the next session from 9pm on the preceding club training night. i.e. Registration for Thursday's session automatically opens at 9pm on Monday and registration for Monday's session opens at 9pm on Thursday. So you don't have to wait until I post this to decide if you are coming to training.................. If I am held up working late, I may not have time to post the session until the morning of the training but the form is still open.

Alan

Club Training Monday 21st September - Brancumhall

Monday's session is the fist cross-country session of this season at Brancumhall. For those new to this, the session is on the grass around the perimeter of Brancumhall football pitches. There is one small bank to run up on the lap but otherwise the loop is flat. The underfoot conditions range from firm to soft, depending on the weather. At this stage of the year, I expect the conditions to be reasonably firm, therefore a trail shoe should be fine, although if you have cross-country spikes, now is the time to get used to them. The streetlights cast light around the periphery of the pitches and you will find that your eyes soon adjust to the conditions.  One Harrier is usually kind enough to take all of the off-road shoes down to Brancumhall in their car, everyone else running there in their usual road shoes.

The session is similar to last week's Carron Place session i.e. threshold:

6 x 1 lap (approx 800m) at threshold with 2 minutes jog recovery. During the recovery, jog on round the lap and each subsequent rep starts/finishes wherever you are on the lap after the 2 minute recovery. As always, consistency is the name of the game and as this is threshold, nobody should be bent over double after any of the reps.

Alan

Club Training Thursday 17th September

As we enter the winter season of building endurance and strength, it is never too early for a Harriers' traditional route, the 4 hills. So that is what it is tonight. This is between 9 and 10 miles but feels tougher due to the (at least) 4 hills. Start off easy until reaching East Mains Rd (immediately after Market Hill) and then for every subsequent hill pick up the effort on the uphill part to a steady effort, easing back at the top of the hill. There are more than 4 hills on the route ranging from short, sharp hills (Dunedin) to longer drags (Lickprivick). Keep the effort the same irrespective of the length of the hill. This means not going too hard on the shorter hills. There are obvious cut-off's for those who are not ready for approximately 10 miles, specifically when reaching the Queensway, taking the direct route back to the club from there cuts off a few miles and hills.

Alan

Club Training Monday 14th September

Monday's session is a reintroduction to Langlands Place and some 5k paced reps. It's just a short session to get us started. As Langlands Place is pretty flat, it provides the perfect opportunity to focus on good running form and perfect, even pacing (unless its windy).

The session is 10 x 200m at 5k pace with 200m jog recovery (i.e. half of Langlands Place per rep and the other half jog recovery before turning around and repeating on the way back along Langlands Place. Warm-up and cool down via Strathaven Rd and Sainsburys.

Note that next Monday will be the first of the fortnightly Brancumhall XC sessions if there is enough interest.

Alan

Club Training Thursday 10th September

Thursday's session sees a return to the winter night venues. This week it is Carron Place for a threshold session. The warm-up is via Murray Roundabout and Kelvin Rd, Stroud Rd and Singer Rd to the post box on Carron Place.

Then it is 6 x 1 lap reps at threshold with a 2 minute jog recovery. Continue jogging round the lap on your recovery and your next rep starts and ends wherever you are after 2 minutes of jogging. As we are back on the pavements for the Singer Rd stretch of each rep and that is traditionally poorly lit and rough under foot, be very careful and don't run too close together so you can see where you are putting your feet.

The cool down is up Singer Rd to Greenhills Rd and back to the club via Strathaven Rd.

Alan

Club Training Monday 7th September

Monday's session is the final session on the country roads for this year. It is 6 x 1 minute hill reps at Langlands Hill with a jog down recovery.  The objective is the same as always..... Consistency! Reach the same point on the hill on each rep. Take the usual direct route via Sainsburys to the start and on the way back. Wear something bright to be safe.

On Thursday, we are on a threshold session at Carron Place.

Alan

WEST DISTRICT XC RELAYS

 This years West District XC relays will be held in Kilmarnock at the Athletics arena on 10th Oct

The junior races will be a mix of u/14, u/16, u/18 in that order although they can step up one age group

U/20, seniors and masters will run together in the same teams

Young females @ 11.00am (3 x 2.8k legs), Young males @ 11.45am  (3 x 2.8k legs)

Ladies @ 13.00 (3 x 4k  legs) and Men @ 14.15 (4 x 4k  legs)

Cost is £21 for a junior team and £8.50 for u/20, senior and masters per head. 

Payment should be made at the same time as adding your name.

If you want to race i need names by Tuesday 22nd Sept

Please make sure your SA number is valid on the 22nd Sept and race day 10th Oct. The system does not allow entry if not.

Please register your name HERE. Those registered are listed HERE

Club Training Thursday 3rd September - Auldhouse 5k TT

It's the final Auldhouse TT of the season. This one will be at least partially in the dark, so do please wear bright, reflective clothing and bring a head torch. This final one starts and finishes in Auldhouse rather than at Langlands although it is the same loop as usual. The different start/finish is a test of your pace judgement as the big hill comes just before the finish rather than half way around. Do you save something for that or not?

Please fill in the training registration form as this will form the start list uploaded to the timing app. We have had a brilliant participation in the Auldhouse 5k series this year, so let's finish on a high too.

Alan