This month is Cerebral Palsy Awareness Month, and club member Andy has been asking club members to wear green and #GoGreen4CP to help raise awareness, as well as highlight some inspirational stories. Scottish Athletics have put together a super video and website article showcasing the words of the many talented Scottish Athletics with cerebral palsy and their coaches.
Training
A bumper audience of members tuned in to a virtual session from Bella head coach Robert Hawkins on Wednesday evening. He was joined by his two Olympian sons Callum and Derek which added extra excitement to the occasion 🥳 Robert explained the science behind our training schedule followed by a question and answer session. It was lapped up by our members who asked a mix of interesting and funny questions of our hosts. There was one controversial exchange near the end of the call, when a question came in asking who would win a final sprint between Callum and Derek at the end of a marathon. Let’s just say we didn’t get a definitive answer to that one! 😜 Thanks again for your time Robert, Callum and Derek! Club members who missed the session, can access a recording of the session via our members’ forum (for the next month or two)
🚨Further to the news today about the new national lockdown, unfortunately all club group activity/training is suspended from midnight, until at least the end of January. This includes Monday/Wednesday training sessions, and all sessions/groups operating under the club umbrella. Full details on the members forum: https://forum.bellahoustonroadrunners.co.uk/t/club-training-suspended-in-january-2021/4075 We’ll continue virtually as before so do be sure to sign up to the latest virtual challenges, stay in touch and support each other online, and don’t hesitate to reach out if you need a hand, or have an idea! Cheers, Richard, on behalf of the Board of Trustees
Update, 25th September – Our latest plan (#5!) has exciting news! We’re back to groups of 15! Access our full plan here: BRR_ Coronavirus Club plan and members info #5_ Late September 2020 Changes announced earlier this week meant this update could return us to training with groups of 15, as Glasgow specific guidance was brought in line with the rest of Scotland. There’s also now a route for members to bring informal groups into the club’s auspices. Interested members should get in touch with the Board or Lead Coaches to discuss the steps required. Full details on the club forum. Update, 5th September – Because of updated guidance for Glasgow area clubs, issued by Scottish Athletics on 4th September we have issued an updated coronavirus plan, which you can read in full here. This currently supersedes the plan detailed below. Original announcement (28th August) follows We’re pleased to today publish our newly updated plan for our continued resumption of group training, after our successful trial in August. Our updated club plan uses the recently updated framework from Scottish Athletics, allowing groups of up to 15 members to implement a ‘training bubble’ at organised club sessions. It builds on our successful trial in August, with groups continuing to meet in separate locations by training group, members booking sessions and a declaration prior to attendance. We’re also very excited to be planning to resume welcoming new members along to the club, to try us out for a while to see if they’d like to join us. We’ve had a waiting list for a little while now who we’ve already started reaching out to, and hope to begin inviting them to our expanded sessions in early-September after our new plan has settled in. If you’re interested in finding out more about our club and what it can offer, please check out our website, then drop a note to info@bellahoustonroadrunners.co.uk and we’ll look to add you to the waiting list, and book you in. We are again hugely grateful to the Coronavirus sub-group, led by Emer (who took time-out from a much deserved holiday to update our plan), and presented it to our coronavirus group and coaches this week. Many thanks to everybody involved at the club who helped with that review/approval process. Many thanks, once again, to Scottish Athletics for their framework, support and guidance: it has been invaluable in helping our volunteer coaches and Trustees to put this together. Download the club plan here: BRR_Coronavirus Club plan and members info_ August 2020
We’re delighted to invite club members to an online meeting and Q&A, on July 27th at 6.30pm, where we’ll present the club plan to – we hope – start a small trial resumption of group training in August. Members can find access details/agenda on the members’ forum: https://forum.bellahoustonroadrunners.co.uk/t/club-meeting-ahead-of-a-proposed-trial-resumption-of-group-training-july-27th-6-30pm/3687 For members who can’t make it, or for non-members, the meeting should also be live-streamed and available for review, via our youtube channel (although commenting/Q&A won’t be possible here)
We thought it’d be fun to write up some of our favourite club sessions and routes, to perhaps give a few ideas and inspiration, or take a look at in more detail. The club’s full training schedule is on our website, and detailed each week by our coaches during the lockdown, via social media. We’re grateful to Niall Murphy for his excellent twitter posts and pictures, that served as the inspiration to this first post. Sherbrooke Hills A core session for our winter training schedule is the Sherbrooke hills. We’d even suggest it’s one of the very best hill rep routes in Glasgow: we even have members, who’ve moved away or further afield, comment to us of their “fond” memories of the session, and all the hard work. To borrow a term from cycling, it’s perhaps the Queen of our training sessions. It’s well worth hunting down, to create memories of your own: have a look at the map, or read our summary below, or why not become a member of the club, so when we resume our winter training schedule we can introduce you to it properly! The Strava segment helps visualise it, but: It starts on St Andrews Drive/Dalziel, right next to the lampost adjacent to ‘Somersby’. Head up the punchy (first!) hill, turning left on Nithsdale Road, then next left (by Sherbrooke castle). Head up the Sherbrooke Avenue hill (second!) – the famous three parter. Continue over the top, and down a bit, turning right on Springkell avenue just by the postbox (watch out when it’s wet). Continue down, then next right on Hamilton Avenue, up the steep (third!) hill, turning right and continuing up as it levels off. Turn right again, to the junction with Springkell again (by the postbox), but this time turn and run back up Sherbrooke Avenue for the fourth hill. Then it’s a brief downhill for a bit, taking the second right down Hamilton avenue, and first left to complete the loop at the junction with Dalziel. Club sessions are generally a timed tempo hills session (eg. 30 minutes), a number of loops (3-4), or efforts on the uphill/recover downhill. Do watch out for leaves in the autumn months, which – with some intermittent lighting – can absure uneven surfaces, ties. Roads can sometimes be busy too, so be sure to be careful, and wear highviz, and of course give way to others on the route, and during coronavirus, take care to follow applicable rules. A guided tour For those who know the Sherbrooke hills as a classic, we will all have found ourselves peering up at some of the houses whilst doing the session, thinking (perhaps initially) Is there a story to that house? – Pollokshields is Scotland’s first Garden Suburb, so if you’re on Twitter Niall Murphy (@MurphyNiallGLA) is well worth a follow for interesting and engaging stories of the architecture of this neck of the woods. A few highlights to look up next time you’re along. This whole thread […]
Training is cancelled until further notice Due to the ongoing COVID-19 situation, and on the recommendation of Scottish Athletics, the club is cancelling all club training sessions until further notice. Naturally, we are very disappointed this has to happen, but we are determined to do our best to help support our membership, and the wider community, through this unprecedented situation. Please contact the club if you have any questions about this: info@bellahoustonroadrunners.co.uk or via social media: Facebook: facebook.com/bellaroadrunner Twitter: @bellaroadrunner Club support For members impacted personally, or financially, by this situation (eg. unable to work or train as a result, forced to self-isolate): the club is keen to support you if it can. We are happy to pause and/or extend memberships for the duration, so you’re not charged or impacted. Please contact us on the club forum, or email membership@bellahoustonroadrunners.co.uk if that would be of help or interest. We also hope the social side of the club can support our members’ mental health and wellbeing at this difficult time: members are encouraged to check you are on our various groups, including Facebook, Strava, Whatsapp, as well as our own members’ forum. Please feel free to join, or kickstart, conversations if you fancy a natter or some ideas or some support. We’d love to hear ideas for more we can do. We are already working on one to help keep members’ training on track and focused, as well as motivated through this situation: we’ll be publishing details soon. Regards, Richard Leyton, Chair, Board of Trustees Bellahouston Road Runners, a charity registered in Scotland (SC047300) Further guidance Further advice for the public is available through NHS Inform: https://www.nhsinform.scot/coronavirus The Scottish Government is also putting out the latest information and advice through social media channels, and on the Scottish Government website: https://www.gov.scot/coronavirus-covid-19/
The club held a very successful training day on Saturday 17th November, for club members. A jam packed schedule, devised by our lead coach Gerry Scullion, included: Cross Country training session, led by Graeme Paterson. 6, 2, 2, 4, 2, 2, 6 minute efforts, with a 1 minute recovery. ‘Nutrition for Runners’, by Emma Birnie, a Dietitian and Sports Nutritionist Tips and discussions on good running form, and the club’s training sessions, with Gerry ‘Marathon Training’, by club member Bruce Carse, who went from a 3:44 marathon at his first attempt, to 2:35! ‘Running and Injury’, by Matt Williamson, outlining injuries, and how to reduce the risk of them, and how to aid recovery. Yoga session, led by club member and yoga instructor, Kelly Ludwig And we’ve not even mentioned the free lunch! We were ‘live streaming’ a few pics on our twitter feed @bellaroadrunner, some pics and tweets attached below from the day. We’re really very grateful to everybody involved in making the day happen, particularly for those who led and spoke during the day. Many thanks to the 50 or so members that made it along through the course of the day, and we hope you found it useful and informative. All of the presentations are now available to members via the club forum. Club training day in full swing @Glasgowclub Nethercraigs. XC session earlier this morning. Now Gerry is talking about good (and bad!) running form. pic.twitter.com/n7Dj58hChB — Bella Road Runners (@bellaroadrunner) November 17, 2018 Now former club president Emma is talking about sports nutrition pic.twitter.com/76r2Knqntk — Bella Road Runners (@bellaroadrunner) November 17, 2018
Just a note to remind members that this autumn/winter, the club will be meeting at a different venue on alternate Wednesdays, starting 17th October (full list of dates below). Full details of the background for this training variation on the member’s forum. All other dates continue at Glasgow Club Nethercraigs, as usual. We will be meeting from 6.15pm at St Francis Community Centre, Cumberland Street, G5 0SE. We’ll then proceed to a session on Glasgow Green at 6.30pm, after announcements, for a structure training session. The training venue, and specific session, is always indicated on the front of our website, so it’s easy to check in advance. We have recently started a Whatsapp club announcement group which we will publicise this on (as well as any training cancellations or urgent news). Please sign up if you’ve not already done so. Details on how to do so are on the forum. Please speak to a member of the board, or coaching group, if you’ve questions or concerns!
We’ve had a number of enquiries about whether the club is meeting in the current cold conditions. We can confirm that the club is meeting as usual: sessions take full account of the conditions and are always enjoyable! More details on the club forum. If you don’t have an account, please get in touch. See the forum tab for more information on getting an account.
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 […]
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 […]
Here’s new schedule major change is Monday will now be the Run night not Wednesday as in previous years. Where possible i have put estimated milage for the runs. Any queries speak to myself or one of the other coaches. Week 1 15/9/08 Mon Newlands Run(Pink) (8.5miles). Route here (courtesy of Colin). Wed Meadow Session Week 2 22/9/08 Mon Crookston Road(white)- l (8 miles). Route here (courtesy of Richard) Wed Pollok Park bike trails 2-3 reps on either side ran at 3 to 5k pace – as fast as people dare basically. 1min recovery between reps. Option of Track session with Group A (schedule here) Week 3 29/9/08 Mon 29/9/08 Silverburn run(blue?) (7miles) Wed Meadow Session. Week 4 6/10/08 Mon – Eastwood Toll (red) Wed – hill reps front of Pollok Park – progressive hill sets to be decided on footing/light softer terrain less reps or 1k reps at Festival Park 6-8 reps 10k pace. Last Pollok session of the year 🙁 Week 5 13/10/08 Mon Green Run – New Route (9.5miles) Wed Track session – 300’s with 100m jog recovery 14max ran at 1m pace. Week 6 20/10/08 Mon Queen’s Park(blue)(7miles) Wed Gower St short hills 5 sets of 5 reps with 1min recovery. week 7 27/10/08 Easy Week Use this to run new routes again if necessary. John
Mon 15/09/2008 (Week 1) Hills – 10 x continuous Meadow loops (Pollok Park) Wed 17/09/2008 10 x 650 @ 5k pace with 75secs recs. (Bella Park) Weekend of 20-21/09/2008 12-14 miles steady (road) or Millport social run Mon 22/09/2008 (Week 2) 5 x 1 mile @ 10k pace with 75secs recs. (Bella Park) Wed 24/09/2008 Track session: 3 x (800 / 1min rec. / 400 / 30secs rec. / 400 / 1min rec.) @ 3k pace Sat 27/09/2008 12-14 miles steady (road) Mon 29/09/2008 (Week 3) 10 miles inc. 6 x 5mins with 75secs jog recs. Wed 01/10/2008 3 x (120 / 90 / 60 / 30secs brisk) with equal jog recs. (Festival Park) Sat 04/10/2008 12-14 miles steady (off-road if possible) Mon 06/10/2008 (Week 4) Hills – 4 x Sherbrooke loop (continuous pace) Wed 08/10/2008 8-10 x 600 @ 5k pace with 75secs recs. (Science Centre) Weekend of 11-12/10/2008 West District XC Relays and/or 2hr hill run Mon 13/10/2008 (Week 5) 7 x 1200 @ 10k pace with 75secs jog recs. (Festival Park) Wed 15/10/2008 20mins ‘out and back’ tempo plus 6 x strides (Haggs Road) Sat 18/10/2008 12-14 miles steady (road) Mon 20/10/2008 (Week 6) 10 miles inc. 4 x 8mins with 90secs jog recs. Wed 22/10/2008 Track session: Pace pyramid (1 x 800 / 2 x 600 / 4 x 400 / 2 x 600 / 1 x 800) with 1min recs @ 3k-5k pace) Weekend of 25-26/10/2008 National XC Relays and/or 12-14 miles steady (off-road if possible) Mon 27/10/2008 (Week 7) 8 miles easy Wed 29/10/2008 8 miles easy (optional 4 / 3 / 2 / 1min brisk with half jog recs.) Sat 01/11/2008 1hr 30mins-2hr hill run The detailed sessions should be supplemented with easy/steady runs and longer weekend runs as appropriate to upcoming racing targets. The long run options detailed above provide a mix of road, trail and hill running, with a view to removing reliance on pace for a period of time and allowing for strengthening of many muscles not often used in ‘straightforward’ road running. See the message board for details of any organised weekend group runs.