Club Training Thursday 18th May

Thursday means Threshold this week. The session is 5 x 6 minutes at threshold with a 2 minute jog recovery.

Remember that threshold is approximately the effort that coukd be maintained for 1 hour in a race situation so will be somewhere between 10k and 10 mile race effort for most in the club. It is uncomfortable but certainly not flat out. 

The route is through the Glen, up onto Strathaven Rd at the Crutherland and over to the back roads and 90 degree corner where we start the reps.

From there turn right on Leaburn Rd and carry on to the Auldhouse turn off, down and up to Auldhouse cross, turn right and back to Strathaven Rd via Langlands Club House. 

This is very undulating. During each rep try to visualise how you are going to use your strength and running form on the less severe ups and downs of Land O'Burns 10k next week. 

Alan 

Club Training Monday 15th May

Monday's session is short 10k pace reps again on Shields Rd given that many in the club will be quite heavy legged after accumulating big miles on the West Highland Way at the weekend. As next week is a mid-week race week, Thursday will be longer efforts, leaving next Monday for a very easy Chatelherault lap.

Warm up to the Fingerposts via Strathaven Rd and Greenhills Rd. The session is the same as last time. By choosing a flat section of road, the aim is to be very consistent with the reps, hitting the same pace on each rep.

15 x 90 seconds with a 45 seconds jog recovery.

After each 90 second rep, jog on for 45 seconds at the end of which turn around and start the next 90 second rep.

Alan

Club Training Thursday 11th May

Another 10k specific session this Thursday. The session is 8 x 3 mins at 10k pace with 2 mins jog recovery (note that we are reducing the recovery compared to previous 3 min reps). Consistency is the name of the game as always and to aid that once again the route is "relatively" flat.

Warm up easily through the glen to Langlands corner. Start the reps there and head past the Langlands clubhouse to Auldhouse Cross. Go straight through the Cross and turn right onto Shields Rd and past the Kennels. Carry on to Greenhills Rd and turn right back to the club via Strathaven Rd. When you look back on your data, except maybe for the first rep when you are quite fresh, the HR should be stable and constant for most of the reps, climbing a little for the final rep or two (at least for those wearing an HR chest strap; wrist based HR could be all over the place if the watch is not tight against the wrist).

Alan

Important Information for parkrun Takeover Volunteers - Please Read

I am sure you are all aware the Harriers takeover of Strathclyde parkrun is Saturday 20 May.  The list of roles has been allocated and this can be viewed on this document (note that these roles have been extensively updated since the first blog post a few weeks ago).  If anyone is not sure of their role please speak to Julie Beveridge and she can answer your questions.  If you are time keeping or barcode scanning you need the parkrun app on your phone as this is used to record the times and to scan the barcodes. It is important that timekeepers and barcode scanners have a fully charged mobile phone with data availability to allow them to upload their results.  Please find attached a few You Tube video links which Strathclyde parkrun have sent to allow those volunteering for these roles to see what they need to do.

https://youtu.be/BY3af-7Ol5A  This is the link to the virtual volunteer app video

https://youtu.be/G4-oPTHBVgc This is the link to the timekeeper video

https://youtu.be/nRrD_q_7Ip8 This is the link to the barcode scanning video

We would ask that all those who are volunteering be at Strathclyde park for 9.00am. I am sure most of you will know where the parkrun starts but if you are not sure it is just past car park 4 at the boathouse side of the park.  If anyone can no longer manage then we do have a sufficient number of volunteers and can cover their position. If you do need to withdraw can you let Julie or Alison know in plenty of time.

Julie

Club Training Monday 8th May - Chatelherault

Monday's session is the fortnightly lap of Chatelherault. If needing or giving a lift, please choose "EKSC" on the registration form and be at the club ready to leave at 7pm. Otherwise, select "Training Venue" and go to the car park at the end of the entrance drive on the right hand side at Chatelherault, ready to start running at 7:30pm.

A lap of Chatelherault at any pace is a hard work and a great training session for building strength and endurance. Try to run the lap in a very controlled way.

Alan

Club Training Thursday 4th May - Auldhouse 5k TT

Jim and Kenny got in first with the volunteering, so they are timing this one. Thanks all for taking the time to volunteer. 

Alan

Thursday is the first Auldhouse 5k TT of the season. This is an individual time trial where each Harrier is set off at 30 second intervals from part way down the Langlands hill and follows the route around past Park Farm, Leaburn Rd, Auldhouse Cross and back to about 10m before the Langlands T-junction. The idea of these monthly time trials is to see a gradual progression as the Summer speed endurance sessions take effect.

The starting order will be the reverse of the registration list, so everyone who is attending, do please fill in the on-line training registration so that the list is ready for the starter/timer. Talking of which, as I can't be there, I would need a couple of  volunteers to manage the starting and timing. Please let me know.

Alan

Strathclyde parkrun Takeover - Saturday 20th May - Roles Assigned

 Hi everyone,

Please find attached the spreadsheet at this link with the roles assigned for the parkrun.

If anyone has any issues let me know (but nobody has been given a position that they didn't volunteer for so hopefully not!)

If anyone has any questions about it could you try and ask me before this Friday night (by email/whatsapp/text as I don't think I'll make it up to club on Thursday).

Planning on going along to parkrun on Saturday morning with Julie Beveridge who knows the run director so we can ask anything we need to find out for people.

We will be bringing the club tent along to the takeover and the plan is to have a couple of posters up at it advertising training nights, beginners group and trail race and also have some home baking/cakes so if anyone wants to volunteer to do some home baking that would be great!?

Thanks very much to you all for volunteering to take part and showcase the club, hopefully all will go well on the day and the weather will be good🙂

Alison