Warning: may contain images of Tommy Sneddon. Excitement levels high

Transcription

1 February 2016 MACMONTHLY The Motherwell Athletics Club Newsletter WE RE BACK... Warning: may contain images of Tommy Sneddon. Excitement levels high in issue number 2 of the Motherwell Athletics club Monthly newsletter. Thank you for the kind and not so kind feedback on issue 1 :) Hopefully I have managed to take on board any criticisms and suggestions. As usual contact me at MARKGALLACHER@MOTHERWELLAC.COM if you have any news, articles, profiles, pictures, anything. It is your club and your newsletter. A lot of the stuff here this month has already been on Facebook etc but I feel it is important to keep certain things in full view. The most important of these is that membership renewals are now due for the 2016 year. All members (track and field and endurance/ road runners) should pay their subs through the Entry central website. This is different from the monthly DD for T&F and the session payments for the road runners. For Endurance/ Road Runners wanting to compete in the Championships membership MUST be renewed before the 1st March. Included in this issue: Parkrun goes MACrun Roadrunners Feb Schedules MAC News and Jan in pictures PB Corner RR Club Championship Races The MAC Ceilidh Manhandling Motherwell Myths Track and field news Annual Training plan Endurance weekend [! 1]

2 MAC NEWS The New year started as the old finished, plenty of races, training, tears & snotters but this newsletter is about Motherwell AC and not just me. The Endurance/ Road Runners Committee decided on the races for this years championships, with a number of changes from last year. Please see the separate report on this. Track and Field went from strength to strength with a number of superb performances in both the indoor league and in the open graded meetings. PB corner may have to be extended to the PB pull-out if the improvement continues. Well done to all our young athletes who are training hard and performing really well and are a credit to the club. The Endurance and Road Runners were well represented in the SVHC Masters Road Relays with both the male and female A teams placing in the top 5. It was particularly pleasing to see the amount of teams and the hard fought performances throughout all the teams, and to see more team debuts, well done to Allan Cameron and Louise Speirs. A suggestion was made by club member Jim White that MAC could offer to help our local parkrun, with so many of our members having started out by doing parkrun before joining the club. A fantastic suggestion, and Peter Blackmore liaised with Strathclyde parkrun, The result being that on 5th March Motherwell AC will be taking over the Strathclyde parkrun - doing all volunteers roles, providing pacers, photographs, homebaking, timing etc. It will take a lot of us to do this, please see the separate page on this and let Peter know if you are interested in helping. This applies to all sections of the club, let s get the MAC name about the community. Ceilidh and Endurance weekend have been planned and scheduled, again please see information elsewhere. Alan Robertson was paired with Richard Kilty in the Scottish indoors 60m, a thrill filling him with confidence for the upcoming masters. Jo Clark continued her fine duathlon form with Craig Mackenzie, Gary Lines, Graeme Kennedy and Tracey Lamont showing superb early season 5k form. Happy extended 21st to Mae MAC in pictures. Alan Tait battles hard in the SVHC relays Fun at Braidhurst The injury comeback kids hold each other up. [! 2]

3 TRACK AND FIELD It s been a fun January We have been at Braidhurst Sports Barn most Wednesdays through December and January. Being indoors gave us the opportunity to train a bit differently with more activities being game based. Among the favourites were "bean bag steal" and "dodge ball" which both seem to have been a much more popular way to warm up than the drills we usually do at the track! Running activities included paarlaufs and shuttle relays, which resulted in a very noisy sports hall with each team very enthusiastically cheering their runners on! We also managed to spend much more time on field events like shot putt, discus and javelin, making good use of the new indoor equipment purchased recently. A bit of a snigger was caused by some of the strength and conditioning exercises which had an animal theme but the fun being had with this definitely had the benefit of making some very important exercises a bit less tedious! The photo below shows athletes competing in a relay with the sprint group at Ravenscraig. Normal training at Hamilton had been cancelled because of the slippery conditions. In addition to doing some sprints out of the rain, there was also the chance for our young athletes to use the long jump pit which was an unexpected bonus:). The Intermediate Groups and William's group are heading back to the track at Wishaw on 3rd February. It has been nice being indoors but it will be good to do more running and on a track. We're keeping out fingers crossed for no closures on account of the weather, but parents should keep an eye on the Club's Facebook page for updates, and members should make sure that we have the most up to date mobile phone numbers to receive text alerts in the event of a cancellation or change to training arrangements. We had great turnouts at the Indoor league and at the open graded meetings. Keep up the hard work and the PBs will keep coming. As said elsewhere memberships are now due, please pay through Entry central. We also have a club ceilidh, race night and the Motherwell AC parkrun coming up. Although these are organised nay the endurance. road runners, they are for the whole club. Please come along with your families and friends. Speak to your coaches for more details. Good luck also to all those in training for the masters indoor track Nationals on 14th February, work hard and enjoy :) [! 3]

4 COACHES CORNER Recovery - muscle increases strength Basic training during a week Train Hard Rest or recover Train Hard Rest or recover The 2016 Committee and Coaching team: This month coach John Hughes gave an excellent talk to the endurance athletes on the structuring of the training year. I will arrange for the slides to be put on the website, but here is, to me, the most important section. Monthly progression: Week 1 basic training Week 2 train slightly harder Week 3 train harder still Week 4 consolidate or pull back slightly Progressive Overload Train hard only damage and fatigue to muscle Train and recover muscle increases strength Result fitter and faster The three levels of training Faster than race pace Interval runs Fartlek runs Hill runs etc. At race pace Time Trials Tempo runs. Thursday night runs.. Slower than race pace Recovery runs Easy Sunday runs etc I will arrange for the full thing to go on the website, but for me, the thing that stuck in my mind was the importance of recovery and the monthly progression cycle. Making plans for Nigel Nigel Hetherington will kindly be giving a talk on his Everest experience after training on Thursday 25th February. Like these talks? Want them regularly? Let us know what YOU would like. [! 4]

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6 ENDURANCE AND ROAD RUNNERS Club Champ Races with entry links: 6 March Down by the River, Cambuslang 10K dave_thom/kj2ffx 10 April Tom Scott Road Race, Strathclyde Park 10 Miles events/2016/04/10/2321/ 23 April Springburn Parkrun 5K 4 May Snow Ball Race, Coatbridge 5 Miles 15 May Monklands Half Marathon, Coatbridge Half Marathon 17 June Brian Goodwin 10K, Glasgow 10K events/2016/06/17/2399/ 9 July Victoria Parkrun, Glasgow 5K 13 August Haddington Half Marathon Half Marathon 3 September Strathclyde Parkrun 5K Endurance and road runner news Road Runners sub committee meeting: champ races decided, see side bar a. It was agreed that the February Time Trial results list will be used as the starting point for the leagues. b. We agreed that Joe and Nick would do the first pass of the leagues and distribute them to the group for comment. c. Joe agreed to put out a note asking for senior members to opt out of the leagues if they did not plan to run this year. We agreed to remove individuals who are senior members but do not compete. We hope to streamline the leagues. d. We agreed to retain the 3 medals per league. 3. Age graded competition a. After considerable discussion we agreed to combine the 3K Track Championships as an age graded competition and a standard scratch race. b. We also agreed to award 1st, 2nd and 3rd place medals for male and female in both age grade and scratch competitions. c. We also agreed that we need to market this event and increase the numbers this year, and we felt that combining competitions will give competitors a better chance of winning a medal and give them a reason for turning up. 4. Time Trial a. There was a proposal to discount December and January Time Trial results from the best of three because they were not part of the competition and should not really count. The proposal was accepted by the group with the proviso that it did not affect individuals achieving 1st and/or 2nd markers in this period. 5. Monthly Newsletter a. The group agreed to forward output from the meeting and any newsworthy articles to Mark Gallacher for inclusion in the Newsletter. 6. Training Day John Hughes has informed Joe that the Training Day will now be a joint one with North Ayrshire at Irvine sometime in August. Endurance training weekend: The dates and cost for the 2016 Endurance Training Weekend have now been confirmed. We will be returning to Glenmore Lodge in Aviemore on the weekend of Friday 23rd Sunday 25th September The cost for the weekend has been given to us at a discounted rate of 123 pp based on sharing a twin en-suite room. This is a increase in price from 2015 however a three course dinner is included on the Friday night this year. We are receiving a significant discount on the regular rate and all meals from arrival until departure on the Sunday lunchtime are provided, as well as tea and coffee throughout the stay. For more info on the facilities at Glenmore Lodge, click onto Numbers are limited to 40 and we anticipate a big demand. To confirm your place, a non returnable deposit of 50 is required by Tuesday 1 March Full payment will be required six weeks before the weekend Friday 12 August The weekend is open to athletes aged 18 and over and transport to/from Aviemore is your own responsibility. Car sharing was popular in 2015 and is encouraged again. To book your place, please see Michael Wedlock at training with your deposit or mtwedo@gmail.com and make arrangements to pay. Any cheques should be made payable to "Motherwell Athletics Club". Judging by the success and feedback from 2015, it should be another great weekend of training and socialising. Sign up soon and don t miss out! The National takes place on Saturday 27 February at Callendar Park, Falkirk. 8K for women and 12K for men. If you want to take part in this event - either: Speak with Benny or Phyllis Reply to the message on MAC message board Let Joe know via Facebook Text Benny Entries will be posted at 5pm on Monday 9 February. No late entries or substitutions - miss this deadline miss the event. If anyone would like to act as a marshal for this event could you let me know. [! 6]

7 P.B. CORNER Well done to the following for achieving Personal Bests: 60m, Hannah Dwyer: m Emma Gilchrist: m Emma Gilchrist: m, Katie Howley: LJ, Katie Howley: 2.55m SP, Taylor Frame: 4.98m 60m, Rachael Knox: m, Rachael Knox: m, Zoe Hawkins : m, Olivia McKale: m, Katrina McEwan: m, Jennifer Vaughan: m, Stuart Russell: m, Stuart Hawkins: LJ, Stuart Russell: 3.48m SP, Stuart Hawkins: 4.73m 800m, Dylan Drummond: m, Lewis Gray: k parkrun Craig Mackenzie MAC Athlete Profile Name: Age Category: Club Nickname: Thomas Sneddon V40 the Body Editor: we could write a whole book on Tommy s nicknames, from Turbo Tommy to Tommy Touchytoes Biggest Achievement: Getting a 31 minute PB at Helensburgh Half marathon. Have been voted most improved runner, road runner of the year and have won the time trial trophy twice in the last 3 years. Favourite Event(s): Anything up to 10k PB(s): 5k 21.47, 10k 42.53, Half Running aim(s): To keep enjoying it and become as good as possible. Favourite athlete: Laura muir, great to see someone from Bonnie wee Scotland take on the world. Favourite sports star: Anna Kournikova even though she has been retired a few years. Best advice given: Coach John s motivational speech at Aviemore Best race: Brian Goodwin 10k 2015, getting sub 45 Worst Race: Why MAC?: made me believe in myself National XC. Felt like giving up running. Made me realise I had to do something about my weight. Why not. Best decision I made regarding running and made so many friends. We may not be able to compete with the bigger clubs, but there s none more friendly and social. Mon the MAC!! Want to appear here? Please me your answers to the above questions along with a recent pic. Mon the MAC! [! 7]

8 Late news as we went to press: Happy 30th Pamela, any pics of Coach John dancing appreciated. MAC CEILIDH Saturday 27 February 2016 Ticket prices have been set for this year s Ceilidh - 7 for adult tickets, 4 children (16 and under). Family of four Anyone with a family of three or more children should speak to Elaine for a price. Please contact Elaine for tickets. The usual Haggis, Neeps and Tatties will be on offer, with Pizza and Chips for kids. A vegetarian option will be on offer if required so if you have any special diet requirements please let Elaine know at time of booking tickets. Elaine is looking for volunteers to help on the night of the ceilidh. Duties up for offer are: Raffle tickets (selling and being responsible for the takings, 2 people) Handing out the raffle prizes Collecting and counting the money from nearest to bottle game MAC Mythbusting: No 1 and 2 1: You ll come back stronger Tested by Mark Gallacher, came back fatter, slower and weaker. 2 The last effort looks after itself Tested by Jim White and Roddy Quinn. If that last XC effort was looked after it should be reported to the care council. This newsletter is shoddily put together by Mark Gallacher. Thanks to Lesley Ross, Tommy Sneddon, Roddy Quinn, John Hughes and everyone else for their valued input. me markgallacher@motherwellac.com with any contributions. [! 8]

9 ROAD RUNNERS February Training Schedule February 2016 Training Schedule Commencing Monday Tuesday Club Night 6.30 Strathclyde Park Wednesday Thursday Club Night Strathclyde Park Friday Saturday Club Morning Strathclyde Park Sunday Club Run Strathclyde Park 1 Feb 2016 Time Trial Handicap Fartlek Run + circuits/pilates Bandstand 10 x 3 minutes 1 minute recovery 6 12 miles easy 8 Feb x 3 minutes Reducing recovery Palace Grounds Progressive Run + circuits/pilates Lanark Racecourse 3 x 2k 2 minutes recovery 6 12 miles easy 15 Feb x 5min 2 x 3 min 3 x 2 min 3 x 1 min 1 minute recovery 4 mile Tempo Run + circuits/pilates Bandstand 12 x 3 minutes 1 minute recovery 6 12 miles easy 22 Feb 2016 Furlongs Hill Session Steady Run + stretching + Presentation on Everest Marathon 29 Feb 2016 Time Trial Handicap Steady Run + circuits pilates National CC Champs Or repeat above Parkrun Strathclyde Park 6 12 miles easy Cambuslang 10k CR or 6-12 miles easy [! 9]