Club Training Thursday 1st February

Thursday's session is a session which transitions from the basic threshold sessions we have been doing for some months to the sort of session that brings us towards a peak for the forthcoming races starting with the National and continuing through the Scally and early Spring road races.

The warm up is to Langlands Place via the Strathaven Rd and Sainsburys. Then do 4 x 400m at 10k pace with 30 seconds recovery. Then transition immediately into 3 x 6 minutes at threshold with a 2 min jog recovery using the Sainsburys loop in a clockwise direction. Cool down via the Strathaven Rd back to the club.

The aim of the session is generate some fatigue in the legs before then transitioning into a threshold session where the aim is to operate just on the limit of aerobic effort i.e. being able to speak a few words only.

Alan

Club Training Monday 29th January - Brancumhall

Note, that as I will probably be on a flight at 6pm, I won't manage to update the packs. Please split the packs according to the usual "bubble" number grouping (pack A is 1 to 3, B is 4 to 5,etc).

Alan 

Monday's session is an XC session at 

Brancumhall and is a progression of the session from two weeks ago (that ended up being on the golf course due to snow). I'm pretty sure we will be at Brancumhall tomorrow though.

The session is 8 x 1 lap at 5k to 8k race effort. Each lap is about 800m. The recovery durations are pack dependent. For those packs that are running 5k in 22 minutes or less, the recovery is 2 minutes. For those packs running 5k in 22 to 26 minutes, the recovery is 2.5 minutes. For those packs running 5k in greater than 26 minutes, the recovery is 3 minutes. This will total about 4 miles of hard running plus recoveries and the to and from Brancumhall, hence it is great preparation for the forthcoming League and National XC's.

Alan

NATIONAL XC CHAMPIONSHIP ( FALKIRK )

This years National XC Championship will again be held in Callendar Park Falkirk on Saturday 24th February.

Start times u/13  Girls  11.00   Boys   11.16        (3.2k)

                   u/15   Girls   11.32   Boys  11.53      (4.3k)

                   u/17    Boys   12.15     Girls   12.20   (6.2k)

               Senior Women    12.55                           (10k)

                 u/20    Men     13.50      Women    13.55     (6.8k)

               Senior Men         14.30                          (10k)

Cost is u/17 and younger £7.00   and u/20 and older  £8.50

Please make sure your SA registration is up to date for the time of entry and the race date.

I need names by Tuesday 6th February.

If you wish entered please leave your name HERE. Those registered are listed HERE.

SVHC ROAD RELAY (STRATHCLYDE PARK)

Teams updated

 Sunday 28th is the Masters Road Relay at Strathclyde Park.

Race start is at 11.00 and you should be there for 10.15.

I will register the teams and collect the numbers for distribution.

If your going to be late or can no longer make it please let me know asap.

There is 2 spaces available for the Ladies teams if anyone is still looking for a run.

Provisional Teams are 

Ladies A    A lessells, C McSorley, J Whittle

Ladies B    F Ferguson,   Spare,  Spare

M50      D Watt,   M Howell,   S Phimister,    G Ferguson

M35     K McPhillips,   K Leinster,  R Gibson,  R Couper

If theres any more Men want a run let me know and if theres no withdrawals i will see if i can get another team entered.

Russell

Club Training Thursday 25th January

Thursday's session is the 4-hills again, the intention being to continue to build strength and endurance through the Winter season. This time, run easy between the hills but pick up the pace on each hill. Therefore, some reps will be long at say 10k race effort and some hills will be short at 5k or faster effort. There are of course many more than 4 hills! Within your pack, take it in turn to call the start and end of each up-hill effort. This is a continuous session so don't stop at the top of each hill, just slow down to an easy pace such that your pack can regroup on the run. Follow the 4-hills in the usual direction, starting off with the Kingsway, the Village and Market Hill.

Alan

West Cross Country Leauge - Race 2 - Bellahouston Park

This Saturday 20th January we had the West League XC team event. Where both the juniors and seniors represented the club.

In the U11 girls we had 4 girls running! Charlotte, Nina, Sophie and Jessica. The girls team finished in a fabulous 6th out of 18 teams.

In the U11 boys we had Innes.

In the U13 girls we had Ailsa.

In the U17 we had Francis and Kai, combining to finish in 3rd out of 7 teams in the team event 😊

Well done to all the juniors brilliant running!

We want to special well done to Charlotte who came 2nd place, also to Sophie and Jessica who both made their debut. It was also great to have Francis back running with the Harriers.

In addition to this nine seniors/master’s participated in this event. Despite the unfavourable weather and challenging muddy conditions on the course, the runners persevered.

The results were as follows:

- The first Calderglen Harrier to finish was Jordan Stewart, who completed an impressive run in 30:55 and leading the overall men’s team to a creditable 10th out of 24 teams.

- Coach Alan Derrick, came in second with a time of 32:31. This was his first cross-country race for the club in a long time, and he performed exceptionally well, leading the masters team to a 5th place finish from 15.

- Andrew Buchanan finished third with a time of 32:34. Despite currently training for the London Marathon, Andrew was committed to ensuring he had enough stamina for another long run this week.

- Jim Mearns finished in an excellent 37:38 time, followed by Kevin McPhillips in 40:18 and Russell Couper in 49:57.

In the women's category, we had 3 ladies representing the club.

- Karen Allen finished first harrier with an outstanding run in 35:40, taking 4th place in the masters category and leading the masters team of Karen and Alison to 2nd place from 13 teams.

- Alison Lessells came in second harrier with a time of 38:00 and Julia Pechlof was third in 39:13, helping the overall ladies team to 6th position from 20 teams 😁

On behalf of the club, congratulations to all. It was wonderful to see so many of you representing the club (full results available here).

Julia

Club Training Monday 22nd January

Monday's session is back to a bit of pace to balance out the threshold, long reps and long hill reps we have been doing the past month. The session is at Langlands Place and is 12 x 400m at 10k pace with 30 secs stand/jog recovery. Usual warm-up via Strathaven Rd and Sainsburys.

Alan