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Tuesdays & Thursdays @ 18:30

November/December 2018 Training

Carnegie Harriers Training – NOVEMBER/DECEMBER

Session Timings

The official start time for all our training sessions is 6.30pm. We allow 20 minutes for a warm-up before the training sessions proper begin at 6.50pm.

When we are training at Pitreavie, ideally we would like members to be there at 6.30pm so that we can warm-up as a group. It’s also more sociable as it gives us a chance to catch up before and after the training.

When we are training as other venues, such as Pittencrieff Park, the Public Park, the town centre or at the tempo loop etc., it takes approximately 20 minutes to run from Pitreavie to these locations. However, for ease, many members prefer to go directly to these venues. If you choose to do so, please ensure that you do warm up adequately, either by running to the venue or arriving in plenty time for a warm up.

In summary, meet at Pitreavie by 6.30pm to run to the venue, or aim to arrive at the venue, properly warmed up by no later than 6.50pm.

Regardless of what you do, please make every effort to be there promptly so that we can get the sessions underway on time.

Session Aims

With there being no more grand prix road races this year, 2 more hill GP races and the cross country season well under way, we will be looking at a transition period into winter training. As a prelude to the longer hill sessions in December, in November we will be doing a few weeks of hill preparation, as well as faster paced sessions on Thursdays.

On the last Thursday in November, we will be doing a 3 mile time trial. This is not a race, but a good opportunity to benchmark your current fitness. We will be looking to repeat the time trial quarterly depending on attendance etc.

Please make every attempt to warm up adequately for sessions, particularly for shorter intervals. A warm up jog will not be enough to prepare the large muscle groups recruited for these sessions. A serious of dynamic movements will make the body more prepared and reduce the risk of injury.

Similarly, please take time afterwards to cool down with a nice easy jog and some gentle stretching, both of which will help reduce injury risk and muscle soreness.

Please also remember that the number of repetitions and the pace at which they are to be run are for guidance only. If you are tapering before, or recovering after, a big race, or returning from illness/injury or just had a really bad day, you can reduce the number of repetitions, or the pace, or both. You should aim to maintain pace throughout the session but once your pace starts to drop off, you will no longer get a benefit from the session. Listen to your body and adjust accordingly.

Tuesday Sessions

As mentioned above, as a prelude to the forthcoming longer hill sessions, will we will be doing a series of shorter hill repetitions in Pittencrieff Park (aka The Glen) in November, with a return to the Public Park for the longer sessions in December. If going direct to the venue, we intend meeting for a group warm up at 6.35pm.

Thursday Sessions

On Thursdays in November we will be continuing with the progressive runs but in a different format, again using the Covenanters Rise route. In December we will be doing a few faster paced pyramid sessions in Pitreavie Industrial Estate.

Other Runs

Look out for easy paced recce runs of the club’s Festive Forest race in December. These are likely to take place on a Sunday morning and will be suitable for all. As the Devil’s Burdens race is approaching too, we will be looking to do a few recces of the various legs for this too, possibly over the festive season, when we have no official club training scheduled.

Training Feedback

The club’s training group comprises:

Lesley Halstead (Lead)

Kevin Davie

Val Macaulay

Jonathan Millar

Chris Stephenson

We believe the group contains a representative cross-section of the abilities and running interests in the club. In the meantime, if you have any comments or feedback on training, please send an email to [email protected] and they will be passed on to the group.