Pentland Runners
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Forthcoming races &
events
a) be that slightly faster session
b) give an indication of endurance speed rep-work pace.
c) Test a couple of training rules of thumb:
800m training rep pace should be based
on 3k “race pace”.
….. and if you can build up
to 10 in a training session, then….
800m training rep time in min +
sec should be very close to marathon time in hr + min (the Yasso)
Example… doing 8 laps in 16 min = 800m in 4 min, suggesting a potential
marathon time of 4 hrs
PPS There
will be other track users, including (hopefully) some junior sprinters. Don’t be
tempted to race them.
PPPS Be at the
cash desk of the track “complex” by 6:25pm for the usual warm-up.
** 10k Handicap races. These will be
club handicap Medal races. Last year we identified 5 local 10k races as club handicap
medal races, as well as organising our own (***) pursuit 10k-&-a-bit medal race down
the Water of Leith. We’ll do the same this year. The other 10k’s were Dechmont
Law, Granton and Linlithgow.
Current 10k target times for most folk
who’ve got a bit of “form” are on the web-site. If you don’t see your
name there, and would like to take part, send me 10k and half-M times completed in 2006.
****
Tri Club Launch, 21 April (date tbc):
Meet at BHS @ 7:30am for the usual swim session, followed by a cycle around the
Riggs and then a run to Currie and back (WOL and Lymphoy). Folk can come along for all 3
parts or just the run /cycle. Novices welcome, but not kids. There will be tea, coffee,
cake and chat in the Riverside Cafe afterwards. Fliers will go out once the date can be
confirmed.
There’s tri club newsletter for
anyone who’s like a copy (contact Alex Gordon or me .. the file is a bit large to
send with this email).
***** Glen Clova half marathon
November 10th 2007.
Iain has managed to pre book 8 beds in the
bunkhouse ie: 2x4.
If you are interested in a bed for the night after
the half then please let Iain know. First come first served !!!. Iain has to pay a deposit
for the beds so if you are wanting a bed then he will need £10.00 from you. As he will be
doing races and working Sundays over the next few weeks please drop off your £10.00
deposit at his house - 36 Crosswood Crescent ,
449 6546.
To
be arranged:
Sunday run to Dalmahoy
Iain
Summer Track Race night
Bob
(Wed 1 or Thu 2 Aug proposed)
Improvers group: Once-a-month Sunday-morning “10k one-way runs” (ie Cars at
destination)
Bob
For anyone who is has a current SA
number (if you have one you’ll understand this) that we don’t know could you let
us know what it is? It makes completing Championship entry forms a lot easier.
The eagle-eyed will notice that
Scottish Athletics have adopted quite a few numbering systems over the years.
We would also be interested in hearing
from anyone who has a coaching qualification (any sport) and / or Disclosure.
We have a fresh supply of running tops – vests and t-shirts – now in stock, so
contact Norma (449-2384) if you’re looking to join the sartorially dressed red &
green fraternity.
A
special prize
We awarded Andreas a special prize for “Best article of 2006” for his
contribution on the cross country at Galashiels. It
even made the race organisers smile.
By Bob: Training for this usually involves a judicious decision at some point not-too-late
on Hogmanay to abstain from total over-indulgence, plus a check on the weather forecast.
This year the conditions were officially described on the web-site as “Rain, Strong
Wind, Mild”, which on the seafront at Seafield is a couple of notches to the right of
“bracing”, but well short of a Spinal Tap 11. Seven
brave, sober runners, plus Ian Hislop in his usual race organisation role, were there.
80 Kenneth Tindall
26.19
97 Thomas White (V)
26.48
168 Bill Stobie (V)
31.05
177 Bob Douglas (SV)
31.24
200 Ian May (SV)
33:03
222 Pauline White (FV) 37.36
240 runners.
New
Year Triathlon
From Alex Goordon: “The Bionic Babes (Catherine, Katherine and Janice) did well -
they were the first ladies only team home in an overall time of 1.22.03! I did OK
(1.27.46) considering the wind and amount of clothing I sensibly put on, although I have
yet to match Catherine's previous PB...one day....”
Great
Winter Run,
Runners got two times for this year’s event… one for 5k and one for the whole
run which was slightly longer than 5k.
1255
April Birrell
0:32:53 00:34:13
1295
1494 Breige Stewart 0:36:09 00:37:23
25 Alex Hilton
32:35
27 Elizabeth Martin
33:08
28 Anne Douglas
33:34
29 Margot Ward
33:34
77 Paul Thompson
45:50
By Kenny Tindall: A record turnout for the last East League Cross Country of the year - 11
men and 6 ladies. It was bloody freezing, wet and blowing a gale and the course was
very muddy - perfect for those who like things dirty. And we had to go to Broxburn
(if anyone ever tells you it is nice this time of year, they are lying.) The only
consolation (for me, at least) was that some quick people turned up. To cap it all,
it was a multiple lapper (2 for the fairer sex and 3 for the men, some of whom spent most
of the warm-up moaning about the conditions. They can remain anonymous but they know who
they are).
As usual ladies off first for 6.2K and the finishing order was Caroline (45th -
29.06), Verity (57th - 30.31) and Alex (63rd - 31.02) Janice (64th - 31.02),
Norma (82nd - 34.29) and Bev (86th - 38.13). 91 competitors A good turnout and
strong finish to the season.
The weather got a *lot* worse for the men's race - a severe weather warning was
issued for the Broxburn area just after the ladies had finished and just before the men
began. Before you see the results, please bear in mind that I did not beat Tom (like
I did at Portobello and the previous XC - see earlier results) because I had slept 'funny'
and had a pain in the neck (appropriate for me, some might say). Besides Andreas was
not running, so this took some of the fun out of it - half the fun is baiting him and Tom.
Men's was three, rather dispiriting laps.
Men's results for 9.3K were as follows, note that there were so many runners, we actually
need surnames to identify people, Bob Turner (61st - 35.36), Andrew Neilson (74th -
36.16), Paul Houston (133rd -39.35), Iain Morrice (142 - 40.13), Alan Kerr (151st -
40.55), Tom White (154th - 41.12), Kenny 'Injured' Tindall (193rd - 44.33), Robert
McCauley (197th - 45.13), Paul 'Warm-Up' Thompson (214th - 47.02), Dave Gillespie
(215th - 47.17) and Alan Grierson (218th - 48.48). 226 runners. There were a
few people who fell over a few times and have now decided that expenditure on decent shoes
is worthwhile.
We then move on to the night out. The ladies got showered, dressed up and went to
preen and pluck, then men didn't really give a...damn. Hence, the ladies looked
spectacular and the men a spectacle - the sight became less edifying as the amount of beer
was drunk. A successful Xmas night out - thanks to Iain Morrice, Alan Grierson and
Norma for the venue, (super-heated) stovies and the quality raffle prizes. We even
raised some money for Charity. And Hugh just about fixed my neck by giving it a
sharp twist! - he is qualified for this, or so he told me - not sure if the Stella helped
or not”
By Paul Thompson “I'd decided it was not going to be the fun picture Tom painted
(I should learn to place his imagery with Ian's <it's about 8miles with gentle hills
turns> out to be a half marathon on the slopes of Everest) when I stepped out
of the car into a biting wind that would have put Siberia to shame. This feeling was
further compounded as I watched the ducks on the pond wander forlornly across its frozen
surface in search of some of the wet stuff to dunk their feet in.
Anyway, Alan (Greirson) was there waiting so there was no way I could sneak back to
my car and turn tail and run. Besides today was the day I was unveiling my secret weapon -
a brand new, shiny pair of fell shoes (after spending more time on my hands and knees than
running at previous events, I'd talked nicely to my bank manager to ask for a small
allowance to increase the probability of my staying upright). The other Alan (Kerr),
Andreas and Andrew (anyone else notice that the letter A seems to be popular?) turned up
to share views on how Tom managed to successfully ensconce himself in a nice warm airport
whilst leaving the rest of us to turn slowly blue. Did I mention the wind?
The largest pack in 9 years finally
started out at 3pm and I dutifully started my stop watch to record my valiant attempt.
Andreas, Alan (G) and myself started out at the back with Andrew and Alan (K) somewhat
nearer the front.
The first lap (the course was 3 laps
of 4km) round felt great. I'd settled into an easy jog with Alan (G) and Andreas
somewhere behind me. This time there were no fields of manure or shin deep puddles, it was
a fairly firm surface on grass and trail.
By the second lap I' decided that
running off-road was definitely harder as I wheezed my way on to the circuit. This proved
true as Andreas cruised easily past me, asking after my new footwear. By the time I'd
gasped a reply he was to far in front to hear. Never mind I thought, at least I won't get
lapped.
As I turned into the final straight
before the third lap, the crowds started cheering and shouting. Wow, I thought, they're a
friendly bunch. I take back what I said about
Well, I thought looking for a positive
spin on events, at least the old beardy guys are behind me as I set out on another 4km
circuit with the rest of the front running pack beginning to finish. At this point you'll
probably guess the old guy with the beard caught up. In fact he chatted with me for a good
2km (all a bit one sided as I couldn't seem to get anything past my lips other
than urrrghh!) until he cruised past. How he managed to keep the zimmer frame from
becoming stuck in the grass I'll never know.
I finally finished, hit the button on
the stop watch to check the damage to find I'd actually just started rather than stopped
it. This is not what Tom said would happen I thought as I slowly put my not so shiny
secret weapons back my bag wondering when they'd next see the light of day...”
169
Andrew Neilson 48:29
256 Alan
Kerr
51:19
370 Andreas
Wilhelm 58:08
385 Paul
Thompson 1:00:29
397 Alan
Grierson 1:03:44
Mark’s
Oz eNews
Form Mark Doughty “The track season is in
full swing over here, and there are so many events for myself and the kids to take part
in. Between that and Gail doing her cycling, the weekend is so action packed. Monday
morning at work its hard to stay awake ! However the kids are really enjoying their second
set of summer holidays in 6 months.
The bag full of clothes for getting
changed at the track is much lighter here…no warm up clothing needed, just a vest and
shorts and a very large bottle of water.
I have not managed to master the early
morning fitness session, preferred by many of the runners/walkers/cyclists here. However
it is a very pleasant commute every morning along the coast past those early risers, on my
way into work in the centre of
I loved Andreas’ write up on the
cross country event in the borders. His command of English is so much better than
mine.Maybe next time I will just send pictures !”
And a more recent update form Mark
“Some pictures from my 800m race on Tues night as part of the Victorian Milers Club,
at the Olympic Park stadium,
You will see I am behind most of the
way (they all previously had faster PBs than me) until I ran past them all in the last
100m for a 4 Sec PB....2min 10 secs
click on here for Photos... we are
about half way down. I am in the race that has 2 wheelchair guys in the outside lanes
(they were fastest !)......
http://www.vicmilers.coolrunning.com.au/photo_300107.htm
Greeting from Catherine Porter in
Scottish
Masters Indoor Track & Field, Kelvin Hall, 10 Feb
This required a serious re-adjustment in the training regime – preparing for a track
60m rather than the 71.25m on grass at N.Year meant even shorter “jogs” in my
training session - and a serious re-adjustment
to footwear – off came the 15 mm grass spikes and on went the 5mm carpet spikes. It
was a strange line-up with an ex-pat over from
Postcript: The Kelvin hall was
slightly less Baltic than