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Tuesdays & Thursdays @ 18:30

October 2018 Training

Carnegie Harriers Training – OCTOBER

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 sufficient 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 and the first cross country grand prix race not until December, we are spending much of October recuperating and reducing the intensity of the sessions. There are, however, 2 hill grand prix races in October – Pentland Skyline and Dumyat Dash.

The focus therefore for October therefore will principally be recovery whilst working on endurance.

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

Tuesdays in October will take the form of longer endurance repetitions. Initially these will be run at 10k pace but as the interval times increase, we will reduce the intensity of the sessions by slowing to half marathon pace.

We will be trying out a new loop in Rosyth, starting at the corner of Castle Road and Hilton road, approximately 2.2 miles from Pitreavie (see attached map). The loop is approximately 0.7 miles long. For those who do not wish to run the full distance there and back, we suggest meeting up at Camdean Primary School on Kings Road (no later than 6.40 pm), and running down from there as a group to ensure everyone gets a decent warm-up.

A map of the route is attached, as well as the route we will take to get there.

Thursday Sessions

On Thursdays we will be reducing the intensity with progressive runs from (very) easy to 10k pace maximum. We will using the Covenanters Rise route which starts on Castle Drive opposite the Sky building, about 1 mile from Pitreavie.

We hope again to offer an alternative group run on Thursdays, although the main session should be suitable for most members as they are lower intensity this month. Please keep an eye on Facebook for further information or just turn up on the night.

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.