Club Training Monday 12th December

Update - given the continuing sub-zero conditions, if the roads and pavements in EK are icy tonight, the session can be turned into a 5 x 2 laps of the cricket pitch perimeter (its about 400m per lap) with a half lap jog recovery. The grass should be white and frozen providing solid underfoot conditions for road shoes or trail shoes. 

Alan

For those who were racing at the Christmas Handicap on Sunday, take the following session steady (no more than 10k pace). Otherwise, the reps in this session should be run at 5k pace.

The session is at Carron Place. There are 5 reps. Each rep starts at the usual place at the post box, goes up the hill, along the top and back down the other side, finishing about 20m before the junction with the main road (there's a junction on your left; end the rep there). The recovery is a jog along the pavement on Singer Rd to the start. This session builds strength and speed endurance as the first part of each rep is on a gradual uphill, sapping strength, followed by a flat section where the pace has to be held steady on tired legs and then a downhill section where maintaining cadence and good running form is the objective. It is approximately 750m per rep.

If it is icy, particularly on the downhill section, then the session may have to be modified, stopping the rep at the end of the top straight, turning around and jogging back to the start. This is about a 400m rep approximately.

Warm up via the Murray roundabout and Kelvin Rd. Return to the club via Singer Rd, Greenhills Rd and Strathaven Rd.

Alan

Christmas Handicap - frosty fun

A frosty start to the day did not deter Harriers young and old and a large crowd of supporters from this morning's annual Calderglen Harriers Christmas Handicap Fun Run. The 0.8 mile lap of the country park drive and Strathaven Road pavement was mainly thawed or at worst a thin layer of crunchy snow giving everyone the chance to run freely (or at least as freely as the fancy dress costumes would allow). The youngest junior Harriers (under 11's and under 13's) had completed their 0.8 mile run earlier in the morning whilst the older juniors (under 15's and under 17's) joined the seniors for the 5 lap, 4 mile race. 

As always, the form book was closely inspected beforehand to determine (guess) the predicted finishing times and hence the starting handicaps. Interestingly, the juniors, despite their relative lack of experience ran much closer to form than many of the seniors, although the seniors had the extra handicap of inappropriate to highly inappropriate costumes for running to further handicap them. With only a lone Santa (Gordon), there was a chance for the superheroes and cartoon characters to shine this year (except for Frances, who forgot to unbox herself before running). 

With each lap the handicaps started to unwind and the field became closer and closer. However, with two laps to go, it was clear that one of our very strong field of juniors was likely to win for the second year in a row. But which one? Despite a very strong run by last year's winner, Francis Santangeli, the first to cross the line was Teagan Giroux, who really picked up the pace on the final lap, finishing in a scratch time of 32:24. Hot on her heels was another junior, Kieran Rooney, who was third fastest of all on the last lap to finish in 28:35 and second fastest junior. Last year's winner, Francis Santangeli, was third across the line and set the fastest time of the day with a very impressive 24:28. Francis overtook the first (very definitely) non-junior of the day, Eddie Reid, who really did have a tiger in his tank and ran very well despite the costume to finish in 29:11.

The fastest woman of the day was the yellow streak, aka Karen Allen, finishing third fastest overall in 28:15. Second fastest girl was the first junior, Rachel McPhillips, in 29:39.

All the finishing times and (approximate) lap splits are available here:

https://www.webscorer.com/race?raceid=300147

Thanks to all who assisted and supported on the day, particularly Kenny Leinster who helped me identify the runners as they passed the timing point on each lap and the finish line.

Finally, a festive caption competition:

Alan

Christmas Handicap Fun Run 2022

Just a reminder our annual festive event is on this Sunday 11th December @ EKSC Clubhouse.

The clubhouse will be open from 9.30am with everyone meeting in function hall.

First event of the morning is the Juniors 1 lap run starting at 10am. Afterwards those juniors will get their pressie and selection box.

The last event will be the Senior event (with some older juniors added in!) starting at 11am which is 5 continuous laps covering a distance of 6.4k or 4 miles. Make sure you have your season best 5k time to give to Alan so he can suitably time handicap you and make sure we have that lovely blanket finish of all runners!

Remember to wear something festive for the run wither it is a full costume, a hat or a bit of tinsel.  If you want a present bring a present costing max £5 and wrapped.

Afterwards when we have cleaned ourselves up,  the presentation of pressies and winner's trophy will be in the Sports Club bar.

Richard

Club Training Thursday 8th December

Thursday is a Threshold session in the middle of a medium length run. Remember that threshold is the effort level that could be sustained in a race for about 1 hour, so it is something like 10 mile race effort for the faster ones and nearer to 10k effort for the slower ones. The skill is controlling the effort to compensate for uphills, downhills, headwinds, tailwinds, heavy ground and firm ground; the effort as indicated by heart rate and breathing rate stays constant but the pace varies to keep the effort constant.

The session is 4 x 6 minutes with 2 minutes jog recovery. The warm up is club to Lidl to Stewartfield to the roundabout at Morissons. Then start reps heading back to Holiday Inn and up Queensway back to the club.

Be very careful if there are icy patches. In the event of snow, the same session can be done on the golf course. One easy lap to warm up then 4 x 6 minutes. 

Alan 

Club Training Monday 5th December - Brancumhall

Hopefully the spikes have dried out for Monday's session at Brancumhall which is a relatively light, post-race session. The session is 8 x 90 seconds at 10k effort with a 2 minute jog recovery. Focus on running light on the feet, even if the going is heavy underfoot. High knees help to generate light feet so think about your running style rather than just forcing yourself through the session.

Usual warm-up and cool-down to/from Brancumhall.

Alan

West District XC - Kilmarnock - No flood, just mud

 

At a venue that has thrown all sorts of weather at us over the years, Saturday was one of the better ones with relatively good underfoot conditions, at least for the competitors. However, for those "ghoulish"  spectators looking for some entertainment at the usual deep flood under the bridge, there was none, just a little bit of mud. A few enforced call offs somewhat depleted our ladies contingent but we still had a full team of four on the line for 8.5km of twisting and turning and only a little bit of up and down. Alison Lessells stretched away from the start, establishing a comfortable lead over her team mates which was never challenged. Alison also had the luxury of not being involved in a sprint finish as there were gaps ahead and behind, finishing in 41:54.

After staying closely bunched for the initial loop of the football pitches, the three ladies making up the complete Calderglen team also spread out as the race progressed, with Frances Ferguson gradually stretching away from Julie Thomson who in turn gradually pulled away from Julia Petchlof. An improving Frances was our highest age category finisher of the day, placing second in the F55 category (also known as TOFF's) in a time of 42:29. Frances was disappointed to make the beginners mistake (her words, not mine!) of not recceing the finish and starting her sprint for the line too early and ran out of steam for the final 50m where she was overtaken. Julie was not far behind, finishing in 42:59 with Julia 44s further back in 43:43. Well done ladies.

Ten Harriers men lined up for the last race of the day over the same 8.5km course as the women although now slightly muddier under foot. Gerry Connelly made the initial break to be the leading Harrier. Although he is getting fitter week after week, Gerry faded and Duncan McKellar came to the fore again to finish first Harrier in a time of 34:56 with Gerry not so far behind in 35:13. The gaps were larger between the next few Harriers. Kevin Farmer is gradually getting back to some form but is still not his usual self, finishing in 37:10. Stephen Phimister was perhaps a little hung over from a Christmas dinner the night before and finished steadily in 38:38. A further two minutes passed before the ever improving Jason Grant crossed the line, resplendent in regulation black shorts in a time of 40:39. It was a little closer between Jim Holmes and Gordon McInally, with Gordon closing to within 20 seconds of Jim at the end, Jim finishing in 42:02 and Gordon in 42:22. Kenny Leinster is struggling with a long-term knee injury and can hardly manage any training so the time of 45:27 recorded by Kenny was not a reflection of the strong runner we are used to seeing. Richard Lawton and Russell Couper represented the Cardioglen Harriers contingent, with Richard very definitely running to heart rate and establishing a no more than 10 to 20 metres lead over Russell at any point during the race. However, in the final 200m Russell was right on Richard's shoulder and moved ahead to finish in 48:16 with Richard in 48:22.

Well done to all who competed and thanks to our contingent of supporters, Geo Ferguson and Frances Phimister. Some more of my photos and Geo's photos are in this album. Feel free to add.

Alan

WEST DISTRICT XC (KILMARNOCK)

 Tomorrow 3rd December we head to Kilmarnock for the West District XC.

Ladies start at 13.15 and Men at 14.15.      8.5k each

Can the Ladies be there for 12.15 at the latest and the men 13.00 at the latest to allow time for number distibution and warm ups. I will collect the numbers and have them at the tent.

Some are leaving from the club at 11.30 if anyone wants a lift.

Those running are K Allen, J Beveridge, L Buchanan, F Ferguson, A Lessells, J Pechlof, J Thomson, A Buchanan, G Connelly, R Couper, K Farmer, J Grant, J Holmes, R Lawton, K Leinster, G McInally, D McKellar, S Phimister.

Anyone that has to withdraw please let me know asap so i dont collect the number.

Russell