WEST LEAGUE XC

 This Saturday 20th January we have the West League XC

Venue is Bellahouston Park at the High Flats end of Mosspark Boulevard

Race times are as follows U/11 girls 11.30,    U/11 Boys   11.45

U/13 Girls  12.00,    U/13 Boys   12.20

U/15 combined   12.40        U/17   combined   13.00

Juniors, Seniors, Masters  combined   13.30

Cost is £3 each

This is not a pre entry as names are submitted after the event but it would be helpful if i know in advance whose coming so i have the numbers there in time so please let me know on the whatsapp group if your coming and if the Juniors could let Andrew or Lorraine know.

Reminder that participants need to be Scottish Athletics members and that this is a Grand Prix event

Next League event will be Saturday 10th February in Erskine.

Russell

Club Training Monday 15th January (Brancumhall)

We continue with our strength and endurance training at Brancumhall. I wish I had thought of this quip but I paraphrase the great Norwegian 400m hurdler Karsten Warholm when I say that the "WINter training is where the WIN comes from"!! Check this out (in -21C):  https://www.instagram.com/reel/C1wxscXMqE3/?igsh=enFsMzZjODhldnhq

So the Brancumhall session is 7 x 1 lap at 5k to 8k race effort. Each lap is about 800m. As with last week, the recovery durations are pack dependent. For those packs that are running 5k in 22 minutes or less, the recovery is 2 minutes. For those packs running 5k in 22 to 26 minutes, the recovery is 2.5 minutes. For those packs running 5k in greater than 26 minutes, the recovery is 3 minutes. I recommend that everyone keeps their shirts on though, snow or no snow. 

Should there be snow, then we shall move this session to the golf course. In this case, the session will be on the hill either side of the line of trees we used last time we did golf course reps. One rep will be two laps of that course. Warm up by running the lap up to the location for the reps and then cool down by returning by completing the lap to the club.

Alan

MASTERS XC CHAMPIONSHIP

 This years Masters XC championship will be held on Sunday 11th Feb.

Venue is Grant Park in Forres.

Start time is 13.00 for Ladies and 13.45 for Men

6k for Ladies W40+ with M65 and 8k for M40+

Cost is £8.50 and i need names by 23rd January

If you want entered please leave your name HERE Those already registered are listed HERE

Club Training Thursday 11th January

Thursday's session is an easy paced run around the 4-hills to continue building strength and endurance through the winter and cross country season. Do not push the pace on any part of this run and finish feeling relaxed. Run via the village and Market Hill and follow the route around in the usual sequence of hills from there.

Alan

Club Training Monday 8th January

The session on Monday is on the Sainsburys Loop. However the forecast suggests the temperatures will be sub-zero and ice on the pavements could be a problem. Therefore, I am proposing only using part of the Sainsburys loop such that the reps can be completed entirely on the road rather than the pavement, assuming that the road is salted and ice-free. 

The session is 5 x 1km at 5k race pace. For those packs that are running 5k in 22 minutes or less, the recovery is 2 minutes. For those packs running 5k in 22 to 26 minutes, the recovery is 2.5 minutes. For those packs running 5k in greater than 26 minutes, the recovery is 3 minutes. Be pragmatic about the recovery e.g. if 3 of your pack are currently running sub 26 and 1 of your pack members is running 26:30, the recovery for your pack is 2.5 minutes. This is not a precise science! The recovery is a jog around/on the spot in the vicinity of where the rep finishes.

The route starts at Sainsburys main gate (on the road, not the pavement, unless it is not icy) and follows the usual loop in clockwise direction. The first rep should end around about the junction with Greenhills Rd at the top of the hill. Jog about up there during the recovery and then do rep two in the reverse direction. This is a wide, well lit road so should be safe to run on the road, but as always, be vigilant of traffic and prioritise safety over finishing a rep.

Alan

Club Training - Thursday 4th January

Happy New Year everyone!

For Thursday's session we are back to the Winter strength endurance training block with a repeat of the Lickprivick hill reps session from a few weeks ago.  The strength comes from the hill and the endurance comes from the fact that the reps are long and the total distance of the session is high.

Warm-up via the usual Murray Rd route to the bottom of Lickprivick and then do 4 x 3 mins uphill, jog down recovery + 4 x 2 mins uphill, jog down recovery as a continuous session at threshold effort, i.e as soon as you reach the bottom, turn around and start the next rep. Make sure your pack regroups on the jog down rather than having to hang around at the bottom to regroup. The cool down is the reverse of the warm up.

Monday's session is 1km reps at Langlands.

Alan

MEMBERSHIP FEES 2024

 Membership fees this year will be kept the same as last year and are as follows. This includes both Sports Club and Harriers fees.

·         FAMILY -  £194.00 - Includes 2 Adults & all children age 6 to under 18 years.

 

·         ORDINARY/ SOCIAL - £130.00  - Open to individual adults 21 year and over (but under National Pension Age).

 

·         INTERMEDIATE - £90.00  - Open to individuals aged 18 and under 21 years.

 

·         JUNIOR - £50.00  - Open to all youngsters age 6 but under 18 years.

 

·         RETIRED FAMILY - £114.00 - As Family (above), but applicable where both adults are over National  Pension Age *

 

·         RETIRED ORDINARY - £90.00 - As Ordinary (above), but applicable to those over National Pension Age *

Payments should start in January and can be paid in full or monthly in 10 instalments. If anyone is experiencing any difficulties and needs to make alternate arrangements then please feel free to discuss it in private with me (Russell) and we can see if we can find an alternate arrangement