The winter training is now in full swing and already some reports of a few accidents involving some of the club’s runners have come in. Last Monday I suffered a torn ear from a bramble bush hanging out over the pavement and then caught my side on a cable tie holding a banner on a railing at the edge of Pollok park. Nothing too serious but sore enough at the time. Before anyone gets it in it wasn’t anything to do with my advancing years. Over previous winters a number of sprained ankles and running into bins or bollards while out were reported. Running is an enjoyable activity but athletes of all levels and at all times must remember that so many of our roads and pavements are full of potholes, raised slabs, loose stones and other obstacles. This can be made worse when the leaves on the pavement can hide things which could cause harm. We must always be vigilant. As well as pavements in poor condition, there are invariably bits of wood, broken fences, strands of barbed wire, low branches – some with thorns which can cause severe eye injuries – protruding from walls, fences and hedgerows. Add to these the propensity of people to step out of closes, shops. parked cars, round corners etc and the potential for accidents is quite high. So keep in the middle of the pavement as far as possible to avoid collisions. Avoid running too close to walls, sides of buildings and kerbs where a trips or stumbles could see you end up in the middle of the road. You should at all times, look straight ahead and keep your eyes firmly fixed on the pavement or road ahead of you. If running in a large group and you move out for a post, bollard or bin an audible alarm for those running behind you would be welcomed. Best not to turn your head or face sideways to sustain a conversation with your training partners as this can leave you venerable. Please report all dangerous surfaces and situations which you feel strongly about to a coach or committee member so we can warn athletes in advance of the dangers or try to do something about the problem.. Final point for the winter running is that when you are running as part of a group where possible major road crossings should be made at traffic lights or controlled crossing points. Where this doesn’t happen you need to be aware that you a responsible for getting yourself across the road safely. You shouldn’t follow blindly but ensure that the road is safe before you cross. Running is an enjoyable sport – but each and everyone of us must play our part to ensure it is a safe activity for all members of the club. Finally, and perhaps most importantly, try to ensure you’re easily visible at all times: Hi-viz tops, light coloured outfits, reflective gear all help ensure motorists and other road users can […]
Monthly archives: November 2008
Here’s Brian’s report from yesterday’s “Eddie’s half marathon” in Fort William: Greig and I, with support crew of Danielle and the dogs, headed north for this half marathon in Fort William. Excellent weather conditions allowed for some spectacular scenery on the drive up, and indeed throughout the race. Snow capped hills all the way. The race starts and finishes on the shinty pitch next to the Nevis Centre, and it’s an out and back course. We headed out through a housing estate and onto a cycle path for the first mile or so, then onto the roads all the way to a turning point at half away with only a few turns to get us there. It was a bit hectic for traffic with runners on both sides of the road and the cars having to get between us. Limited marshalling, and this caused a problem for Greig on the way back as he and the group he was running with ended up on the wrong path for a short time (about 19 seconds worth claims Greig!). I was delighted to get a new PB 1:21:43 and finish in 10th place, but hats off to Greig for another stunning performance. He finished 5th in 1:19:18. That’s his first sub 1:20 and he did it in style. Afterwards there was loads of biscuits, tea and coffee for the presentation. Slightly disappointed that with the range of prizes on offer Greig didn’t manage to bag one but I don’t think that took the shine off the day for any of us. Thanks to Danielle and dogs for support once again. The race was won by Robert Gilroy in a time of 1:10:46. Highly recommend this one. More here, on the forum.
Please find the new Group B schedule below. For the eagle-eyed amongst you, you will immediately see hard work all the way to Christmas. This is to reflect the fact that for many people, the festive period is a lighter training time anyway so it seems to fit quite well…it also gives a slightly more compelling case (if one were needed ) for Christmas over-indulgence. There are lots of hills and track work in this block. This is deliberate as the winter period is a good time to build strength and hills are a good way of doing this. Also, due to the well-lit nature of the track reps can be easier. The Monday runs will remain Coaches’ choice in terms of composition, and there may be some evolution in this block now that we’ve had practice on the routes. Please use other runs, cross-training (e.g. Club Circuit sessions) to complete your weekly training. All the coaches are happy to answer any questions you may have about this or any other aspects of your training. Jonathan 3/11 – Orange Run [Savings Bank] 5/11 – Gower St – 5 – 6×5 minutes, short hills, continuous – with 1 min recovery between sets (Jonathan/Michael); Mosspark Hills (Oscar/John) 10/11 – White Run [Crookston] 12/11 – Track – 3-4 X (4 x 400 @ 5k pace 45 sec static recovery; jog 200 between sets) 17/11 – Green Run [Glasgow Green] 19/11 – Sherbrooke Hills – 3-4 sets, hard up, recovery jog to next hill 24/11 – Red Run [Eastwood Mains Rd] 26/11 – Mosspark Hills (as per wk 1 – Jonathan/Michael) Gower St (as per wk 1 – Oscar/John) – Jonathan’s group option for track with Group A 1/12 – Pink Run [Newlands] 3/12 – Track – 3-4 X (400, 800, 400) @ 5k pace; 60; 60; 45 static recovery; jog lap between sets 2 & 3 8/12 – Blue Run [Queen’s Park] 10/12 – Sherbrooke Hills – 3-4 sets continuous run 15/12 – White Run 17/12 – Optional Session: either Gower St Long Hills 6×5 minutes continuous with 1 min recovery between sets or Track (6-8 X 800 @ 5k pace 75 sec static recovery)
Here’s the latest schedule which includes plenty of hill work, long reps and intervals on Mondays, with a view to building a wide endurance and strength base moving into the Winter months. On Wednesdays, the sessions will be a mix of road and track and will be shorter and slightly sharper. The track sessions in particular will be useful for focusing on pace control. Please note that easy run options may be available on Mondays where races have taken place over the preceding weekend. There is no ‘easy’ week 7 included in this schedule. An easy period will be included at the beginning of the next 7-week schedule to coincide with the Festive period. The hill sessions in weeks 1 and 5 will be run in conjunction with the Shettleston Harriers training group, making use of a couple of the local parks (these sessions will actually take place IN the parks, so be ready with your ‘night vision’!). They’ll be run on tarmac. The Wednesday sessions in weeks 1, 4 and 6 will be at Nethercraigs (so remember to bring your extra track fee!). Mon 03/11/2008 (Week 1) Hills (Shettleston) – 6 x 3mins with jog down recs. (Bella Park) Wed 05/11/2008 Track session: Distance pyramid (2 x 400 / 2 x 800 / 2 x 1000 / 2 x 800 / 2 x 400) with 60-90secs recs. @ 3k-5k pace Weekend of 08-09/11/2008 Glasgow Uni 5m Road Race and/or 12-14 miles steady (road) Mon 10/11/2008 (Week 2) 6 x 5mins with 90secs jog recs. Wed 12/11/2008 10 x 600 @ 5k pace with 75secs recs. (Science Centre) Sat 15/11/2008 Brampton to Carlisle Road Race or 12-14 miles steady (off-road if possible) Mon 17/11/2008 (Week 3) Hills (4 x Sherbrooke loop / continuous pace) Wed 19/11/2008 3 x (120 / 90 / 60 / 30secs brisk) with equal jog recs. (Festival Park) Weekend of 22-23/11/2008 Renfrewshire Individual XC and/or 2hr hill run Mon 24/11/2008 (Week 4) 3 x 10mins with 90secs jog recs. Wed 26/11/2008 Track session: ‘Downhill’ session (1600 / 1200 / 800 / 2 x 600 / 4 x 400) with 90secs/200 jog recs. @ 5k-3k pace Sat 29/11/2008 12-14 miles steady (road) Mon 01/12/2008 (Week 5) Hills (Shettleston) – 7 x 2mins with jog down recs. (Queens Park) Wed 03/12/2008 20mins ‘out and back’ tempo plus 6 x strides (Haggs Road) Weekend of 06-07/12/2008 West District Individual XC and/or 12-14 miles steady (off-road if possible) Mon 08/12/2008 (Week 6) 7 x 1200 @ 10k pace with 75secs jog recs. (Festival Park) Wed 10/12/2008 Track session: Parlauf (10k per pair) Sat 13/11/2008 12-14 miles steady (off-road if possible) Mon 15/12/2008 (Week 7) Hills (4 x Sherbrooke loop / increasing pace) Wed 17/12/2008 10 x 600 @ 5k pace with 75secs recs. (Science Centre) Sat 20/12/2008 2hr hill run The detailed sessions should be supplemented with easy/steady runs and longer weekend runs as appropriate to upcoming racing targets. See the message board for details of any organised weekend group […]