Club Training Thursday 18th July

In contrast to Monday's long, hard reps, Thursday is an easy to steady long run using the uphills as the steady (i.e. harder effort) and the flat and down hills as more relaxed effort. The harder efforts are just a slight increase in effort to maintain an even pace rather than picking up the pace as you would in a hill rep.

The route starts out Strathaven Rd to Greenhills Rd and then all the way along Greenhills Rd to the fingerposts. Follow the long straight section of Shields Rd. After passing all the houses on your right take the second on the right (i.e. the one after Jackton Rd) and then first left to start the climbing. Keep following this road which eventually turns left onto Auldhouse Rd and follow it all the way back into Auldhouse. Carry on through Auldhouse Cross to Langlands, Sainsburys and finally back on to the Strathaven Rd. This is a  traditional Harriers Summer run route, so good to get it in whilst the nights are light enough. As with most of our Auldhouse runs, the benefit from this route comes from the hills and the strength endurance these sorts of routes develop which make the Harriers very strong runners compared to those in many other clubs.

Alan

Club Training Monday 15th July

Monday's session is a mixture of rep distances with the focus again on 10k pace/effort level. The session is 3 x 2km at 10k pace with a jog recovery of approximately equal to half the rep time. Then when that is finished, 4 x 400m at 10k pace with a 1 minute stand recovery. 

The warm-up is through the glen to the junction at Langlands Club House. The first rep starts at the 5k finish line and the 2k reps follow the Auldhouse 5k route in reverse. When the reverse lap of the Auldhouse 5k is complete, carry on towards Langlands Place such that the 3rd rep is finished within the vicinity of Langlands Place. During the recovery from that final rep, make your way towards the 400m start point on Langlands Place (it doesn't matter which end of Langlands Place you start the 400's). With the shorter reps at the end of this session, the aim is keep the quality high without running yourselves into the ground.

As always, take an average rep time for your pack to work out the recovery time (half the rep time). So, for a 40 minute 10k, that's 8 minutes for 2k and 4 minutes recovery, for a 50 minute 10k, that's 10 minutes for 2k and 5 minutes recovery and for a 60 minute 10k, that 12 minutes for 2k and 6 minutes recovery.

Alan

Pub Run

Just a reminder of pub run instructions for tonight.

Be at club for 5:40pm with kitty money to get your drink order in. Cost is £15 for soft drinks, £25 for alcoholic drinks. Will be leaving club at 6pm. 

Good news is the weather forecast is better than it was for the Xmas edition, the bad news is this means you won’t get to laugh at Eddie in his waterproof trousers.... 

 

Club Training Thursday 11th July

Thursday is a return to a 10k-specific session, focusing on race pace efforts in contrast to the strength session at Chatelherault on Monday. The session is at Langlands Place. Warm up through the glen to Sainsburys and then head up the road to Langlands Place. The session is then 16 x 400m at 10k race pace, or very slightly faster (say 1 second per 400m faster) with a 1 minute standing/walking recovery. The appropriate 400m times for a range of 10k paces are as follows:

Cool down via the Strathaven Rd back to the club.

Alan

Moffat Chase Hill Race

We have been asked to pass on the below details to members:

If you think this would be of interest could you please make your members aware, the race is in this year's Scottish Hill Running 2024 Championship, it was last held in 2006 but has not been put on again for 18 years as it was considered too tough for most runners, so it might be a long time before anyone gets a chance to race this epic route again.

The Moffat Chase hill Race. Approximately 20 miles (6,500ft climbing.)

Sponsored by Annandale Arms Hotel.

 

Hotel Moffat - Annandale Arms Hotel Moffat

Saturday 3^rd August. 12:00pm start.

Event Venue: - The Ram Stature, Marketplace Moffat, Post code DG10 9HL.

The entry fee is £20 with all profits going to Moffat Mountain Rescue Team. Register at Entry Central: https://www.entrycentral.com/

 

The race is run under SHR rules no under 18-year-olds and no dogs. 

Club Training Monday 8th July - Chatelherault

Monday's session is at Chatelherault. However, rather than an easy/steady lap, this week's session is in the form of a fartlek. Warm-up at an easy pace along the left hand side of the gorge, up the steep steps, down and across the first stone bridge, up the narrow path. When this narrow path merges into the wider path after about 25 - 50m, the session starts. On each uphill section, increase the effort to steady to hard until the top of the hill. Decide within your pack what is the top of the hill and regroup to a very easy jog until you reach the next distinct hill. Some of these initial uphills will be only 50m long, others will be a few hundred metres long so the effort/pace will vary considerably. The log jam is one of the hills, so do try your best to run as much of the log jam as you can. There are fewer uphills in the second half but take it easy and use the few hills in the second half to run these hills harder, at something like 10k effort.

Alan

Club Training Thursday 4th July - Auldhouse TT

Time flies and the first Thursday of the month has come round again. Therefore it is the Auldhouse 5k time trial. A 5k effort is a very effective training session if used sparingly (once every 4 or 5 weeks is enough) as it requires good judgement to hold the effort at close to VO2max for the duration of the effort, particularly on the undulating Auldhouse circuit.

Fill in the registration form as normal as this will form the start list for the time trial. Warm-up via the Strathaven Rd and Sainsburys rather than the glen.

See you there.

Alan