Alan
Thursday, 30 April 2020
Training Thursday 30th April
Another variation on the threshold theme with similar total volume to last week. This week do 8 to 10 miles and fit in 2 x 8 minute threshold with 2:30 jog recovery between.
Wednesday, 29 April 2020
SCOTTISH ATHLETICS 1 MILE VIRTUAL CHALLANGE
In case anyone fancies taking part
We will enter as a club next Thusday so if you want your name added please leave it as a comment here or let Allison know through the facebook post by Wednesday night. In order to take part you must be on Garmin or Strava and have the run posted as SA Virtual Challenge. Garmin and Strava should have the activity set to public. This virtual event covers results for fastest in age and gender categories and mixed and gender teams of 4. We do not need to submit teams as they will take the fastest 4 from the same club to make the A team and next 4 to make B team etc. Apart from the obvious social distance rules there are a few important others. The run should start and finish at approx. same place either loops or out and back. there should not be an overall elevation loss and any loops should be no less than 1km. Only 1 attempt per person. See link for full details
Scottish Athletics
ONE-MILE TIME TRIAL VIRTUAL CHALLENGE
It's coming up over the weekend of May 8-11 and entries are now open for all athletes from U13 through to Masters.
It is FREE for scottishathletics members and £5 for non-members.
On the Event Section page (see link here) are some of the rules around these solo runs, where social distancing must be observed.
We're looking for names by midnight on Thursday 7 May.
https://scottishathletics.sportserve.net/…/athleticsbooking…
*Thanks to Bobby Gavin for this image
It's coming up over the weekend of May 8-11 and entries are now open for all athletes from U13 through to Masters.
It is FREE for scottishathletics members and £5 for non-members.
On the Event Section page (see link here) are some of the rules around these solo runs, where social distancing must be observed.
We're looking for names by midnight on Thursday 7 May.
https://scottishathletics.sportserve.net/…/athleticsbooking…
*Thanks to Bobby Gavin for this image
Training Wednesday 29th April
A bit late posting this today (distracted by early morning work call with Australian office that transitioned into the normal working day).
Wednesday is primarily a conditioning day. As usual, try to precede the circuits session with a 5 to 10k easy run. Warm up again before circuits and then stick with the same number of sets as last week. We are stepping up next week. After circuits, stretch thoroughly.
Alan
Monday, 27 April 2020
Training Monday 27th April
We are ramping up the stress a little bit this week in terms of more 800's in the set and hence reduced overall recovery (and more stress setting up your Garmin too).
The session is (800m/30 sec recovery/400m/30 sec recovery) x 2 + 4 x 400m with 30 secs recovery to finish.
If you already have known markers at 400m and 800m on your usual routes, then probably best to set this up as open intervals (i.e. not time or distance based) and press your lap button to start/stop each interval (the lower right button on Garmins with multiple buttons) when you cross your 400m/800m mark, with 30 second recoveries. Alternatively, the session can be programmed in on the Garmin Connect app and transferred to the more recent Garmin watches that way.
This one is a bit more difficult due to the initial fatigue introduced by the 2 800's but as always, we are looking for consistent pace irrespective of the rep distance.
Alan
The session is (800m/30 sec recovery/400m/30 sec recovery) x 2 + 4 x 400m with 30 secs recovery to finish.
If you already have known markers at 400m and 800m on your usual routes, then probably best to set this up as open intervals (i.e. not time or distance based) and press your lap button to start/stop each interval (the lower right button on Garmins with multiple buttons) when you cross your 400m/800m mark, with 30 second recoveries. Alternatively, the session can be programmed in on the Garmin Connect app and transferred to the more recent Garmin watches that way.
This one is a bit more difficult due to the initial fatigue introduced by the 2 800's but as always, we are looking for consistent pace irrespective of the rep distance.
Alan
Saturday, 25 April 2020
Auldhouse 5k 2020
As we approach the month of May, we approach what is usually the first Auldhouse 5k Time Trial of the season. To ensure at least some continuity of the Auldhouse TT record book this year, I propose that the May TT will be a truly individual (solo run) TT over the usual course for those who live within running distance of the course. Sorry to exclude those living outside of EK in Rutherglen, Cambuslang, etc (or even Portugal), but maybe we will return to a normal situation in later months where more can participate. Subsequent Auldhouse TT's may also be run like this but we will announce as each one comes around. Sorry also to exclude those who are not on Garmin Connect but that is the only way to remotely verify the times.
The Start and Finish
Gordon very kindly went out and painted the start and finish lines for me last week. The start line is part way down the steep hill beside Langlands Golf Course and is marked with a red triangle around the existing survey "stud" and a short line on the left side (as you face down the hill) and also a short line on the right side, both sides also have a letter "S" painted.
Following the usual clockwise direction around the course, the finish line is at the change in tarmac from rough to smooth across the full width of the road just before the T-junction shortly after Langlands Club House (although it always seems a long way from the club house to the finish line). The finish line is marked in red with a short line and an "F" on both sides of the road.
How to Record a Time
To record a time, start a new Garmin session on your watch when you are ready to start your time trial (so save your warm-up session and start a new session). Foot behind the start line and then press your start button (usually the top right button on Garmins that have buttons) and run like the wind for 5k. As you cross the finish line, press the start/stop button again (the top right button) to stop the session. Save your session. Then start another new session for your cool down. When you upload to Garmin Connect, you should have three separate runs recorded; the warm-up run, the TT run and the cool down run.
The Official Time
I will work out the official time from the raw GPS data recorded behind your Garmin session on Garmin Connect. That means that the timestamp (i.e. date and time dd/mm/yyyy hh:mm:ss) of the first point on the GPS track will be subtracted from the time stamp (i.e. date and time dd/mm/yyyy hh:mm:ss) of the last point on the GPS track when the session is stopped. This will avoid the errors and uncertainties caused by the "Auto Pause" function if enabled on your watch (where if you stop moving or go slow enough that the Garmin thinks you have stopped moving, it pauses the timer) or where people habitually press the stop button to manually pause the timer for a wee breather during a session. These pauses won't make any difference to the total elapsed time as I will be working from the raw GPS timing data. It will be as if I was setting you off from the start line and stopping the timer when I next see you crossing the finishing line during our normal TT's.
Submitting a Time
To submit a time, name your session May Auldhouse 5k TT on Garmin Connect and I will review and extract the time. Maybe also drop me a wee e-mail or text when you have uploaded the session just in case I miss it within the dozens of daily sessions coming through on Garmin Connect.
When can I run the TT
The eligible window for recording a time for the May TT is anytime from Monday 4th of May to Sunday 10th May inclusive. I will update the TT database during the following week.
All the previous times are here which you can also access using the menu down the left side of the blog. Looking at the way the Harriers are training and the fact that you are all getting used to running solo, I expect great times all round now and as the season progresses.
Alan
The Start and Finish
Gordon very kindly went out and painted the start and finish lines for me last week. The start line is part way down the steep hill beside Langlands Golf Course and is marked with a red triangle around the existing survey "stud" and a short line on the left side (as you face down the hill) and also a short line on the right side, both sides also have a letter "S" painted.
 |
| The Start |
Following the usual clockwise direction around the course, the finish line is at the change in tarmac from rough to smooth across the full width of the road just before the T-junction shortly after Langlands Club House (although it always seems a long way from the club house to the finish line). The finish line is marked in red with a short line and an "F" on both sides of the road.
 |
| The Finish |
How to Record a Time
To record a time, start a new Garmin session on your watch when you are ready to start your time trial (so save your warm-up session and start a new session). Foot behind the start line and then press your start button (usually the top right button on Garmins that have buttons) and run like the wind for 5k. As you cross the finish line, press the start/stop button again (the top right button) to stop the session. Save your session. Then start another new session for your cool down. When you upload to Garmin Connect, you should have three separate runs recorded; the warm-up run, the TT run and the cool down run.
The Official Time
I will work out the official time from the raw GPS data recorded behind your Garmin session on Garmin Connect. That means that the timestamp (i.e. date and time dd/mm/yyyy hh:mm:ss) of the first point on the GPS track will be subtracted from the time stamp (i.e. date and time dd/mm/yyyy hh:mm:ss) of the last point on the GPS track when the session is stopped. This will avoid the errors and uncertainties caused by the "Auto Pause" function if enabled on your watch (where if you stop moving or go slow enough that the Garmin thinks you have stopped moving, it pauses the timer) or where people habitually press the stop button to manually pause the timer for a wee breather during a session. These pauses won't make any difference to the total elapsed time as I will be working from the raw GPS timing data. It will be as if I was setting you off from the start line and stopping the timer when I next see you crossing the finishing line during our normal TT's.
Submitting a Time
To submit a time, name your session May Auldhouse 5k TT on Garmin Connect and I will review and extract the time. Maybe also drop me a wee e-mail or text when you have uploaded the session just in case I miss it within the dozens of daily sessions coming through on Garmin Connect.
When can I run the TT
The eligible window for recording a time for the May TT is anytime from Monday 4th of May to Sunday 10th May inclusive. I will update the TT database during the following week.
All the previous times are here which you can also access using the menu down the left side of the blog. Looking at the way the Harriers are training and the fact that you are all getting used to running solo, I expect great times all round now and as the season progresses.
Alan
West Highland Way Relay
Sadly our annual WHW Relay has been cancelled this year. I thought it might be fun to see if we could organise a virtual relay instead. Plan would be to pick a date and allocate legs to folk.Running"virtually" from Milngavie to Fort William. You would run from your house for the distance allocated and then document your time. I have several names already interested. It will hopefully be a bit of fun. If you want to join in, and haven't told me already, please leave a message on the blog or contact me directly on 07866984759.
To be clear we will not going anywhere near the WHW.
Everyone is welcome to join in.If you are running from your garden or coming back from injury we can offer you a short leg.
Jim
To be clear we will not going anywhere near the WHW.
Everyone is welcome to join in.If you are running from your garden or coming back from injury we can offer you a short leg.
Jim
Eddie Reid Charity Sessions
Can you help Eddie Reid raise £126 to help vulnerable families through this difficult time.. Please donate to his JustGiving Crowdfunding Page where you will find more details: https://www.justgiving.com/crowdfunding/eddie-reid?utm_term=KqaGV3aXd
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