Club Training Thursday 1st December - early run prior to AGM

Thursday's run is a short easy run starting at 7pm to be back in time for the AGM at 8:15. The run is down the lane past Collonsay field,  Mull, High Common Rd, St Leonards Rd, turning right into Tewkesbury Rd and following that road all the way around as it becomes Bosworth Rd and eventually joins on to Maxwellton Rd again. Turn right up to Calderwood Square. At Calderwood Square turn left and run back to the club past the John Wright.

Alan 

Club Training Monday 28th November

Monday's session is an uphill threshold session (note that we skipped last Monday's fortnightly Brancumhall session in order to recover from Brampton. Brancumhall returns next Monday).

The session is 4 x Lickprivick (usual start at the bottom of Lickprivick on the pavement all the way to the water tower) at threshold effort (2-3 word effort). The recovery is a gentle run over the top past the school and back down Owen Avenue past the lock ups to the start. The efforts are not a flat-out hill effort. It is a controlled effort. For those who have not done this before, it takes 3 to 5 minutes per rep.

Warm up easily via the Murray and return the same way. Stay in your pack. Make sure nobody is left on their own.

Alan

Club Training Thursday 24th November

Continuing the easy, recovery week, Thursday's run is a medium length run at an easy pace. The route is Strathaven Rd to Churchill Avenue and along West Mains Rd as far as Stewartfield Rd. Up the lane parallel to Stewartfield Rd and then turn right at the top along Stewartfield Crescent. Turn right at the roundabout at the Heritage Loch along to the Kingsgate and back up the Kingsway via the Whirlies to the club. Keep the pace easy throughout.

Alan

Club Training Monday 21st November

Not surprisingly, after an impressive turn out from the Harriers at Brampton, Monday is a post-race recovery run. These recovery runs are important to ease off the muscles and make the return to training easier next week (this week will be only easy runs).

The run is Queensway, West Mains Rd, past the railway station, Lidl and up Churchill Avenue back to the club. Nice and conversational.

Alan

Club Training Thursday 17th November

For the first time I forgot to post the session. Not surprisingly, it's a shortish, easy run with some strides up to race pace in the middle.

The route is the old EK 10k route (Kingsway, East Mains, West Mains, Queensway). From just after the petrol station on the Kingsway, put in 6 x 1 minute at 10 mile pace, 2 minutes easy recovery. Before and after this block of race pace reps, the pace should also be easy. 

Alan 

WEST DISTRICT XC LEAGUE

 After a lot of work from others the West District XC league is about to start.

Details are still a bit sketchy like all things new and i cant tell you how it scores or details like that. There will be 3 races the first of which is this Saturday 19th November. I know a lot of us are going to Brampton this weekend but for those not running Brampton if you want a XC race on Saturday heres the details.

Everyone from the club wears the same number (17) and will be followed by a Suffix (M) or (F) so 17M or 17F. We have to supply our own numbers and with the short notice we dont have these yet so you will have to use a blank back of an old number and mark clearly with a marker pen 17M or 17F. No need to pre register you just turn up and run with the club number on.

One rule that must be adhered to is you must be a member of Scottish Athletics.

This Saturdays race is at Kirkland park in Strathaven and is just over 7k.

Start time is 14.00 and Male and Female race together.

Any questions i will be glad to try and answer so drop me a message.

Russell

Club Training Monday 14th November

This week is a taper towards Brampton. It is not possible to make yourself fitter for Brampton at this late stage but it is possible to blow it by burning yourself out working too hard. Therefore pay very careful attention to the session pace.

The session is 8 x 400m with 2 minutes recovery at Langlands Place. The 400's should be at 10k pace which is only very slightly faster than 10 mile race pace. Enough Harriers have run 10k's recently to know very accurately what your current 10k pace is, so do try to pace accurately and consistently.

Warm-up and cool-down via the usual Strathaven Rd/Sainsbury's route.

Alan