The Manchester Trio

Wishing Julie, Jason and Paul a great run in Manchester tomorrow. You have all prepared well in all the weather conditions that EK threw at you and are good to go. Stick to your pace plan but don't panic if you get held up, adjust gradually and soak up the occasion!

Alan 

Grangemouth 10k travel arrangements

 For anyone wanting to travel together to Grangemouth on Sunday some are leaving from the club at 10.15 if you wish to travel in a group.

Club Training Thursday 13th April

Thursday's run is an easy run with strides. Taking advantage of the "slightly" lighter nights, run to Sainsburys via the Strathaven Rd and from there on to Auldhouse Cross via Langlands Club House. Turn right at Auldhouse Cross and head back to the new houses and onwards to Greenhills Rd. From there return to Strathaven Rd and the Club. From around Langlands Club House, fit in 5 x 30 seconds strides at 5k pace. Do this on flat or slightly downhill sections of the road only. Take it in turn within each pack to decide when to start and stop each stride. Aim to feel light on your feet during the strides. The rest of the run should be easy, conversational pace.

Alan

Club Training Monday 10th April

Trying to keep the quality up and the volume down as many Harriers approach key races from 10k to marathon in the coming weeks. Monday's session is at Langlands Place and is:

10 x 400m @ 5k pace, 1 minute standstill recovery + 6 x 200m @ 3k pace, 200m jog recovery

The aim is to finish the 400's and 200's feeling as if you could do more at the same pace. As with all training, the aim is not to run yourself into the ground (save that for races); the aim is to put precisely the right amount of effort in to achieve the desired training effect without introducing too much fatigue.

Take the usual warm-up and cool down via Strathaven Rd and around by Sainsburys main entrance on the way to and via Greenhills Rd to Strathaven Rd on the way back.

Alan

British Masters 10k Championship - Grangemouth

BMAF have indicated that there are very few complete teams per age/gender category entered for Grangemouth 10k and are encouraging clubs to get 3rd counters signed up. It's a chance for a British Championship medal. De-aging or rejuvenation is allowed (ie older runners can step down to a younger category to complete a team)! 

The full email from BMAF with entry links and details is pasted below. Entries close on 10th April.

Dear Road Runners

Here is an update on the 2023 British Masters road programme:

16 Apr ** British Masters 10k Road Championships ** Grangemouth

Due to the response from members, we have decided to reinstate the team competition at the 10k in Falkirk. However, to give the competition currency we appeal to all clubs to encourage a third scorer if you only have two in your team at present. We only ask for a small levy for anyone in your team who is not a member of one of the 11 Masters Cubs affiliated to the BMAF to enter the Championships. There is still time to enter.

SVHC have offered their assistance as well and so we will also allow down-ageing in order to help clubs make up their teams,

Once entries close on Monday (10th April), the list of entries will be published so that each club can see the potential for making up more teams by some runners down-ageing and declare this at the same time as they register. We set a minimum of two teams in an age category in order to award medals for that category. Anyone competing in a lower age group for a team still competes in their own age group for the purposes of an individual medal.

Enter via the link:

https://bmaf.opentrack.run/en-gb/x/2023/GBR/bmaf-10km/

or via the BMAF website fixtures page

https://bmaf.org.uk/fixtures/

regards

Peter Kennedy

BMAF Competition Secretary

Club Training Thursday 6th April

It's a threshold Thursday but breaking the session up into shorter reps than we have recently built up to. The total duration of threshold reps remains at the level we have built up to. By breaking the session up, we get more frequent recoveries and overall the session should result in less fatigue than a smaller number of longer reps.

The session is 5 x 6 minutes at threshold with 2 mins jog recovery. 

The important point is that the effort and pace should feel the same as if the session was 3 x 10 minutes or 2 x 15 minutes. i.e. don't get faster just because the reps are shorter which would defeat the purpose of the session.

Do the session at Carron Place which means warming up via the Murray roundabout and Kelvin Rd. Cool down via Greenhills Rd and Strathaven Rd.

Alan

Club Training Monday 3rd April

After fine performances at the Tom Scott and further afield, Monday is an easy post-race run (Thursday will be threshold reps but of shorter rep duration than recently, again to aid with recovery and to start tapering down for those with pending marathons!).

The session is an easy, conversational run. Its not quite light enough for long enough to hit a full country road run, but we shall touch the country roads. The route is: Strathaven Rd to Sainsburys to Langlands Club House. Continue towards Auldhouse but take the first right before entering Auldhouse along the short road and then right again heading back into the new houses and on to the fingerposts. From there run to Greenhills Rd and turn right, following Greenhills Rd back to Strathaven Rd and the club.

Keep it easy and conversational.

Alan