November/December 2019 Training

Carnegie Harriers Training – November/December 2019

Welcome to November & December’s training. We would be grateful if you could wear hi viz clothing at this time of year to ensure your own safety and those of others using of our training venues.

During November we will be starting with a block of winter hill training. As a prelude to the public park sessions, we will again be holding a shorter hill session in the Glen (Pittencrieff Park) on Thursdays, with the longer sessions starting in December (Tuesdays). The progressive runs will continue in November at the Ferrytoll Road venue before working on speed again on Thursdays in December.

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. Hopefully we will squeeze a few recce runs of the various legs of the Devils Burdens relay race, although December is such a busy month it may be January before these take place.

Please remember that the number of repetitions and the pace at which they are to be run are for guidance only. If you are tapering for, 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 and we advise you stop.

Session Timings

Please meet at Pitreavie by 6.30pm to run as a group to the training venue. If you are going directly to the venue, please aim to be there ready to start for 6.50pm. Prior to the session we aim to include a dynamic warmup. The main advantages of this is to warm up the muscles to their working temperature, stretching them and therefore improving their function and reducing the risk of injury or imbalance. Remember also to cool down with a slow jog.

General Information

All our training is aimed at creating long-term physical changes in the body, referred to as adaptations. Key among this is the principle of overload, where the body is pushed beyond its normal rhythm. Overloading should be gradual and done over a training period to avoid a plateau or causing injury. Don’t confuse overload with overtraining. Overtraining syndrome is a condition that occurs when the body is pushed (through exercise) beyond its natural ability to recover. It is not to be confused with tiredness, which is to be expected whenever you are engaged in a comprehensive workout regime.

 

If you’re not currently racing, club sessions can all be adapted to suit you personally. Maybe you’re returning from injury or illness or after a more social pace; running with others can be a great motivator.

Training Feedback

The club’s training group comprises:

Lesley Reynolds (Lead)

Val Macaulay

Gordon Barrie

Neil Anderson

If you have any comments or feedback on training, please email enquiries@carnegie-harriers.co.uk and they will be passed on to the group or speak to one of the training group at training.