Club Training Thursday 31st March

Thursday is very much a pre-race run for those racing over the longer distances at the weekend (marathon or 10 mile). For the others, it is a threshold Thursday session.

The pre-race run is a very gentle lap of the old EK 10k route (Kingsway, East Mains, West Mains, Queensway) with a few strides inserted over 50m to 100m to wake the legs up.

For those not racing, please use the same route but break it up into 3 x 10 minutes at threshold (so slower than 10k pace for most) with 3:30 jog recovery. Start the first rep when going through the Whitemoss Roundabout underpass. If you do run out of space to complete the session, finish it by running around the Christmas handicap course in reverse (i.e. along the Strathaven Rd and then left into the Carrigans entrance).

If it is snowing or icy, abandon the idea of running at threshold effort and just take it as an easy run.

Alan

EAST KILBRIDE SPORTS CLUB AGM (POSTPONED)

 POSTPONED TILL THE 28TH APRIL

Final Pre-Entry Grand Prix Race

With the 16 race Calderglen Grand Prix calendar almost full, it remains only to declare the Land O'Burns 10k on the evening of 25th May as the final pre-entry race in the series. Entries can be made on Entry Central here: https://www.entrycentral.com/LandOBurns10K As of today, there are 184 places available in the race.

The other, non-pre-entry races will comprise a parkrun (venue to be decided), the Chatelherault World Championships and the Vertical Mile, the dates of which will be finalised in due course.

Alan

Club Training Monday 28th March

Monday's session is another 10k/10 mile focussed session (their not being much difference in the training requirements for both those distances).

The session is 3 x 5 minutes at 10k pace + 1 x 3 mins at 5k pace + 1 x 1 minute at 3k pace, 1 minute recoveries between all efforts.

I suggest doing this at Colvilles Place (Futura....) with a warm-up via Strathaven Rd to Greenhills Rd and then down Singer Rd and Colvilles Rd to the loop where we do the session. The cool down should be the reverse of that route.

As always with these session where the total distance is considerably less than race distance (whether it's 10k or 10 mile), the reps should not have you buckled over (as how would you then manage to maintain that pace for the whole race) and should be run controlled and at the correct pace.

Alan 

WEST HIGHLAND WAY WEEKEND

Its now that time of year to plan our West Highland way weekend. We have booked the Ben Nevis hotel for Saturday the 14th May. For those new to the club we hire a 17 seater minibus and leave East Kilbride about 4am on the Saturday morning and drive to Milngavie where Alan will allocate a section of the way to be run by each person although you can if you wish run with others on their legs. Arriving in Fort William early evening for a swim if theres time and dinner with some refreshments. Depending on the weather we may do an activity on the Sunday before arriving back in East Kilbride around 6pm. As places are limited it will be a first come first served basis upon giving Frances a deposit of £30. Total cost for the weekend will be £90 and this includes your place on the bus and DB&B in the Ben Nevis Hotel. Places will go fast so don't delay.

P.S. It may be possible to book a few extra places in the Hotel if anyone misses out on the bus places and wishes to drive.

Club Training Thursday 24th March

Thursday's run is a steady circuit of the 4 hills route. Steady is somewhere in the region of marathon to half marathon effort i.e. a pace where it is still possible to talk but not easily. Follow the usual direction, starting with the Kingsway, through the village and on to Markethill/East Mains/West Mains/etc.

Alan 

Club Training Monday 21st March

On Monday we continue our 10k/10 mile race build phase. The session on Monday is once again at Langlands Place, so the usual route to/from there along Strathaven Rd and around via Sainsburys.

The session for the seniors is 6 x 800m at 10k pace with 1 minute recoveries. The total distance (4800m) is less than half race distance, so the sessions should feel comfortable i.e. do not run the maximum pace you can do 6 x 800m at; instead run it at 10k race pace.

The juniors should do a shorter session of 4 x 800m at the pace of their pack, again with 1 minute recoveries. When finished, jog back and forward until the seniors have finished.

Alan