Remaining Grand Prix Races

The dates for the remaining GP races are listed here.

Alan

Chatelherault Training Starts Soon

The Chatelherault sessions start on Monday 29th April and every two weeks thereafter until late August. This is a 7 mile trail run. Hopefully by delaying our start date by a week the weather will have improved and the ground will have dried out.

On Chatelherault nights, either go direct to the car par to the right of the main drive as shown here on Google Maps, ready to run at 19:30 (select "Training Venue" on the training registration form). Alternatively, if you need a lift or can give a lift, be at the Sports Club changed and ready to leave at 19:00 (select EKSC on the training registration form so we know there are people needing a lift and to wait for you). 

Alan

Club Training Monday 15th April

Monday's session is a post-race recovery run. The route is: Strathaven Rd to start of Auldhouse 5k, follow the Audhouse 5k route as far as Auldhouse cross then turn left and right past the kennels and along Shields Rd to Greenhills Rd and back to the club. Make this a very easy run. Thursday will be back on to Threshold.

Alan

Club Training Thursday 11th April

Thursday is a reduced duration, pre-race Threshold. Although the rep durations are shorter than usual for a threshold session, do not go faster than you usually would. The idea is to finish this session fresh. The route is: 

Warm up to Langlands Club House via Strathaven Rd and Sainsburys. From there do 3 x 4 minutes at threshold effort with 1 minute jog recovery, heading towards Auldhouse. Go straight through Auldhouse Cross and turn right to pass the kennels. Carry on along Shields Rd to the Fingerposts and back to the club via Greenhills Rd.

Alan

Club Training Monday 8th April

Monday's session is a pre-race 10k session ahead of the Grangemouth 10km this coming Sunday.

The session is at Langlands Place, so usual route there and back via Strathaven Rd and Sainsburys. The session is:

8 x 400m at 10k pace with 1 minute stand/walk about recovery immediately followed by 8 x 200m at 5k pace with 200m jog recovery (i.e. effort to half way along Langlands Place and then jog to the end, turn around and start the next rep).

Be very focused on hitting an accurate, consistent and realistic 10k pace during the 400's. The paces per 400m for different 10k race times are:

Alan

EAST KILBRIDE SPORTS CLUB AGM

 The Sports Club AGM will be on Wednesday 10th Apr at 7.30pm in the Main Hall. All paid members of Calderglen Harriers are invited to attend.

Club Training Thursday 4th April

It is threshold Thursday comprising of 3 x 10 minutes at threshold with a 3:30 jog recovery. Use the Sainsburys loop for the session, this giving a good mix of flat, uphill and downhill sections to cement the aim of maintaining a constant level of effort and varying the pace to maintain that effort depending on the slope and wind resistance. Apart from using the watch to time the efforts, you should not be glancing at your watch to check pace as it is irrelevant. The objective is to learn to run by feel and know your own limits as this is what you have to do in real races. Trying to religiously stick to a pace when conditions during that particular stretch of the race are against you can very often destroy your race whereas those who run to feel may well come flying past you later in the race having controlled their effort. Threshold is the 2-3 word talking pace between breaths or the effort you could maintain for an hour if starting off totally fresh in a race situation.

Take the usual warm-up/cool-down to/from the Sainsburys loop and start the first effort at the main gate as per usual. Thereafter the session is continuous, regrouping into your packs during the recovery jogs.

Alan