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

Wednesday, July 9, 2014

Dublin Graded Meeting 9 July

We had 2 athletes competing in tonight's Dublin Graded meeting at Irishtown

Philip Marron continues to show impressive form and he improved his 800m best by nearly 3 seconds when finishing a close second in a time of 2 min 02 .07 sec.. Philip's split time at 400m was 61 sec and he steadily moved through the field on the second lap to get up for second right on the line. He had the added bonus of running a new club u 17 and Junior record. Peter Kilgannon ran 54.49 sec for the 400m and looks to be rounding into nice form for the nationals at the end of the month. Peter was also at pains to point out that he has only loaned out the 800m club record to Philip.

                                                               

Container Clean Up: Thank you!

Many thanks to Tommy Boshell, Ronnie Quigley, Fiona Casey, Darragh Casey, Eoin Clayton, Philip Marron & Peter Kilgannon for their hard work this morning clearing out and tidying up the container at the track. We greatly appreciate it. We ask that all equipment used during training to be returned to their correct places. All areas are labelled where equipment should be.

Tuesday, July 8, 2014

1500m Junior Women - Cork City Sports 8 July

Deirdre Healy rounded off a tremendous season with yet another PB of 4.46.46 in the Junior women's 1500m at the Cork City sports. Staying off the early fast pace (first 400m was covered in 68 sec), Deirdre worked her way up onto the shoulders of the leading 3 athletes with just over 200m to go. Despite giving it everything down the home straight she had to settle for fourth. Deirdre now plans to take a short but well earned break before commencing her preparations for the cross country season.



Monday, July 7, 2014

National Juvenile Relays Report - July 5th Tullamore


The National relays took place last Saturday at Tullamore Harriers, with over 1000 athlete’s competing in the u12-19 age groups the competition was fierce and 8 National records were broken on the day. We had 5 teams entered from the club but unfortunately our u14 boy’s team had to pull out due to illness.
The u18 boys took to the track first in the morning session in the 4 x 400m relay, the team of Ciaran McCarty, Eoin Clayton, Peter Kilgannon and Philip Marron put in a terrific run clocking a time of 3:36.95, the standard this year was extremely high and the lads just finished outside the medals in 4th place, their time would have being good enough for gold the previous year. They had however the consolation prize of setting a new senior and junior men’s club record smashing the previous one by over 7 seconds.
The afternoon session seen our u12 girls, u14 girls and u17 boys in action, The u17 boys team were first on the track, the team of Brian Kiernan, Eoin Clayton, Philip Marron and Peter Kilgannon were in no mood to settle for anything less than a medal in the 4 x 400m relay. Brian Kiernan got the lads off to a great start and with a very strong run and a slight lead over the chasing pack handed over to Philip Marron, Philip held the lead on the 2nd leg and handed over to Eoin, Eoin ran a very steady third leg and although passed he remained very close behind the leader for the handover to Peter Kilgannon. Peter kept his cool and tucked in behind the leader and with 200m to go went to the front, the Leevale athlete tried to respond but was unable to over haul Peter who finished strongly taking Gold and the National title. The lad’s time of 3:38.57 was only 1 second off the National record.
The U12 and 14 girls were up next, with 17 teams competing in the u12 and 14 teams in the u14 relay the competition for places in the final was going to be vicious. The u12 girls team of Aimee Doherty, Lili O Connor, Emma O Connell, Aoife Rutherford and Ella Healy were drawn in heat 3 and with a very good run and smooth change overs they finished 1st in a time of 57s qualifying them for the final as 3rd fastest seeds. The u14 girls team of Emma Coroner, Ivie Okome, Lara Power and Aine Cooney competed in heat 1 and had a very good run  to finish 2nd in a time of 52.99s, again qualifying for their final as 3rd fastest seeds. The finals were an intense affair, the u12 girls ran their hearts out and finished 2nd to a very powerful Blackrock team who also broke the National record, our girl’s time of 56.45 smashed their Leinster winning time of 58.88s. The u14 girls ran a great final and were unbelievably unfortunate to finish 4th in the final, the girls were 7 thousands of a second away from the bronze. Although they were understandably gutted on the day their great run and time of 52.87s should give them great confidence for the future.
Thanks to all athletes who put in a great effort in training over the past number of weeks.