Monday, July 28, 2014

Adult / F4L
Beginners Session
Monday and Wednesday: Same session both days (12 laps in total : 5K)
Warm Up : 2 laps walking / drills / stretch
1½ laps jog and half lap walk – repeat 6 times (at least 4 times but 5 or 6 is the aim)
Walk 1 lap
Stretch

Friday / Saturday (12 laps in total : 5K)
Warm Up : 2 laps walking / drills / stretch
Run 3 laps without stopping
Walk 1 lap
Run 2 laps without stopping
Walk 1 lap
Run 2 laps without stopping
Walk 1 lap - Cooldown

Monday - Speed Session
Warm Up
Dynamic Stretching
10 x 1 min with 1 min rec
3 x 30m sprints
Warm down

Wednesday Tempo Session
4 x easy laps + dynamic stretches
2 x 12 mins with 2 min recovery
4 x easy laps

OR

Hill of Tara Session
1 loop = approx. 2 miles

Saturday Long Run

Group A – 6 miles
Ratoath AC – towards Curragha – Take first left after ratoath Rugby pitches and run straight up road all the way to the first crossroads. Take left and follow back to cross roads at Lagore (Donnelly's Cross) - turn left and finish at Ratoath AC

Group B – 10/11 miles
Start at track
Out to roundabout at Tesco
Left out towards GAA club, take next Right at top of Steeplechase, follow to Skryne road and take right back to village, past Graveyard, past Ratoath Inn
And follow road out towards Ashbourne roundabout
Take right after flyover into Harlockstown lane and follow road to old Ratoath Road
Take right and follow road all the way to track

Saturday, July 26, 2014

Glohealth National Juvenile Championships 26 July 2014

Ratoath A/C had 6 athletes competing in the Glohealth national juvenile championships at Tullamore over the weekend.

Peter Kilgannon was our only medalist with a bronze medal run of 52.70 sec (also a new PB) in the men's u 17 400m. Peter cruised through 200m in a swift 25.8 sec and finished very strongly up the home straight to take third. This run also earned him a place on the panel from which the Irish relay team for the upcoming Celtic games will be chosen. Philip Marron impressed with yet another superb performance in the u 17 3,000m when he took 8 seconds off his previous best to finish fourth in 9 mins 19.17 sec, just behind a trio of Mullingar A/C athletes. Lili O'Connor was another to narrowly miss out on a medal despite giving it everything in the u 12 long jump with a best of 4.26m for 4th but she has had a great season overall and will no doubt bounce back even better than before. Tom Kilgannon left nothing in the tank when he was involved in probably the best race of the day with 5-6 athletes battling it out over the last 100m in the boys u 12 600m. Tom was edged out of a medal with about 20m remaining and finished 4th in a new PB of 1 min 44.82 sec. Aaron Phelan rounded off day 1 for the club with a fine triple jump of 10.83m when finishing 5th in a very competitive event. Emma Coroner was our solitary competitor on day 2 and she finished a very credible 7th in the u 13 long jump with a 4.39m effort which is only 3 cm outside her best. Well done to all.



Lili O'Coonor approaches L/Jump board

Aaron Phelan in action in the T/Jump
Philip Marron tracks the leaders in 3K

Medalists in men's u 17  400m

Tom Kilgannon strikes for home in u 12 600m

Friday, July 25, 2014

Best of luck to all our athletes competing in the All Ireland Juniors this weekend: 

Tom Kilgannon 600 mtrs
Peter Kilgannon 400 mtrs 
Philip Marron 3,000 mtrs 
Lili O’Connor  LongJump
Aaron Phelan Triple Jump
Emma Coroner Long Jump

Live streaming will be on the Athletics Ireland website :http://www.athleticsireland.ie/news/glohealth-juvenile-champs-live-streaming/

Also keep on eye on twitter for updates : https://twitter.com/RatoathAC

Thursday, July 24, 2014

Dublin Graded Meeting July 23rd

Three of our  athletes competed in the Dublin graded meeting on July 23rd.

 Ciaran McCarthy ran a new 800m PB of 2 min 7.74 sec when winning his race in emphatic style. After a first lap of 64 seconds, Ciaran went to the front and won convincingly going away up the home straight. His season has been thwarted by a series of niggling injuries, so it is great to see him back to his best. Brian Kiernan, who is gearing up for the national combined events in August, also got in on the act with a new 800 PB of 2 min 11.38 sec in the same race. Brian has put in some really tough training sessions over the summer months for this event and we wish him well in the nationals. Colm Keogh is getting fitter with each race and after posting 12.1 sec in the 100m he was quoted afterwards by an anonymous source as saying that he felt he was ready to reclaim the mantle of fastest man in the club.


Monday, July 21, 2014

Adult weekly training schedule

New C25K group : Mon / Wed and Fri or Sat
Warm up.. 2 laps walking
1 lap without stopping then walk 100m (Repeat 7 times)
Walk for 2 laps
All of the above together totals 5K including the walk break between laps
If anyone feels strong they can jog the warm up laps no problem or shorten/skip walk breaks. See how you feel


Monday Eve Speed Session
4 lap Warm Up
Dynamic Stretching
Pyramid with 60 sec recovery – 1m – 2m - 3m - 4m - 3m – 2m – 1m
4 x 30m sprints
2 lap Warm down

Wednesday Tempo Session
4 x easy laps + dynamic stretches
1 x 20 mins with 2 min recovery
1 x 14 mins 2 min recovery
4 x easy laps

OR

Hill of Tara Session
1 lap = 2 miles
Do what you can – tough hilly session


Saturday Long Run (route details to follow)
Group A
6 miles

Group B
16 Miles
Tester for Marathon pace
(2 warm up – 10 at desired Marathon Pace
2 warm down)


Tuesday, July 15, 2014

Good Luck to our Iron Men


The club wants to wish the best of luck to our members Ian Phelan, Henry Fleming & Mick McBride who are participating in the Roth Iron Man challenge this weekend.







The guys will complete a course consisting of

3.85km Swim
180.25km Cycle
42.195km Run

A full years training down to this!! Best of luck lads 




Monday, July 14, 2014

Weekly Adult training

Basic beginners
Monday – Wednesday – Friday
200m jog, 200m walk (Repeat 8 times)

Blue Group
Jog 4 laps without stopping – walk 1 lap at pace – Jog 3 laps without stopping

Adult / F4L
Monday - Speed Session - 14-07-14
4 lap Warm Up
Dynamic Stretching
6 x 2 min with 1 min rec
3 x 30m sprints
4 lap Warm down

Wednesday Tempo Session – 16-07-14
4 x easy laps + dynamic stretches
1 x 20 mins with 2 min recovery
1 x 12 mins 2 min recovery
4 x easy laps

Saturday Long Run

Group A – 6 miles
Ratoath AC – towards Curragha – Take first left after ratoath Rugby pitches and run straight up road all the way to the first crossroads. Take left and follow back to cross roads at Lagore (Donnelly's Cross) - turn left and finish at Ratoath AC

Group B – 10 miles
Start at track
Out to roundabout at Tesco
Into village and right at Ratoath Inn
And follow road out towards Ashbourne roundabout
Take right after flyover past farms and follow road to old Ratoath Road
Take left and immediate right and follow road all the way to Fairyhouse Road

Run to t junction at Tesco and back to Track