Training Monday 17th August

We are still in the Auldhouse 5k competition window. However for those who have already done it, here is this week's 10k pace session:

1 x 3.2k, 2 mins recovery, 1 x 1.6k, 1min rec, 2 x 800m 1 min rec

Quite a bit tougher than last week but it's all about pace judgement. 

Alan

Training Thursday 13th August

As the Auldhouse TT competition window opens today {13th Aug, closing on 19th), some will be doing that today or having an easy pre race run if doing tomorrow. Otherwise, it's Threshold Thursday!

8 to 10 miles easy with 1 x 20 minutes at threshold in the middle.

Alan

Training Monday 10th August

Unless you are doing the SA 5k today or just did it yesterday (in which case rest or recovery run today), the session is (again at 10k pace):

 2 sets of 2 x 1600m, 1 minute recoveries between reps, 2 minutes between sets

Alan

Training Thursday 6th August

With the SA 5k competition window opening tomorrow, today is a pre race run of 6 to 10 miles at an easy pace. If you are racing 5k tomorrow, then take the 6 mile option. If you are waiting till Monday for the 5k, take the 10 mile option. Somewhere in between if you are racing Saturday or Sunday. 

Finish with 6 x 100m at 5k pace.

Alan

Training Monday 3rd August

Today we are stringing the total volume of 10k paced reps together into longer reps. The session is:

2 x 1600m, 1 minute recoveries + 2 x 800m, 30 second recoveries + 4 x 400m, 30 second recoveries

The total rep distance is the same as the 16 x 400m's we did several weeks ago but clearly the above is more challenging. The workout set up video follows.
Alan

Grand Prix Race 11 - August Auldhouse 5k

CHANGE OF DATE - AS VIRTUAL EVENTS ARE BECOMING TOO CROWDED TOGETHER AT THE MOMENT TO ALLOW PROPER TRAINING AND PROPER RECOVERY BETWEEN EVENTS, I AM MOVING THE AUGUST AULDHOUSE 5K TO DECEMBER (ONLY JOKING!). IT WILL ACTUALLY BE MOVED TO A WINDOW OF THURSDAY 13TH AUGUST TO WEDNESDAY 19TH AUGUST INCLUSIVE. ENTRIES CLOSE AT MIDNIGHT ON WEDNESDAY 12TH AUGUST.
ALAN

The August Auldhouse 5k (run anytime from Monday 3rd to Sunday 9th August) is Grand Prix race number 11. As such, we need you to enter the race via this form and record the number of jokers you wish to play. This is so that everyone can see how many and who they are up against before committing to playing jokers. You can re-enter as many times as you wish using the same form if you wish to change the number of jokers to be played.

Those entered so far are here.

As usual, start a clean session on your watch and press the start button when you cross the start line and press the stop button when you cross the finish line.

The Grand Prix has been updated so use the usual links on the left to view the current positions and jokers. It is tight at the top of the men's event and also not concluded in the ladies either. The September Auldhouse 5k will be the 12th and final GP race this season.
Alan

SA VIRTUAL SOLO 5K

The weekend of 7th to 10th August Scottish Athletics will be holding a virtual 5k.

This falls within the window of our 5k Auldhouse TT which i will mention more about at the end of this.

The event is a virtual 5k with the same rules as previous virtual events.

No point to point, No laps of less than 1k, Must be run solo and you must finish close to where you started with no significant loss of elevation.

This event is also being used as a trial for a potential SA 5k championship to be held at Silverknowes in Edinburgh in September if allowed. They are looking at inviting 100 ladies and 100 men from those that take part in the vitual event. This is probably more of interest to our faster runners.

If the 5k championship goes ahead they are looking at wave starts with chip timing which would be consolidated to give results so would be a step away from the normal of first across the finish line.

A few have expressed an interest so i will just enter all that have an up to date membership with SA this week and it leaves the option open to everyone.

Getting back to our Auldhouse TT this is going to be a GP event so if your going to do both try and time the days to do both well enough apart to give them your best efforts. There is a thought that doing the TT will suffice for both but a word of warning on that. Its often found that the TT on Garmin comes up a little short on distance so would not be accepted by SA and you would have to run further to make it valid.