[maria]

Running Training tonight
UCD Sports Centre. Warm up and cool down 1500m loop
3 sets
1.4 by 400m with 60 sec recovery
2.4 by 300m with 60 sec recovery
3.4 by 200m with 60 sec recovery
After each set 3min recovery

[maria]

This week we are heading over to the lovely Hills of Foster’s Ave.
I will be at the UCD Sports Centre Zebra Crossing at 7pm to bring over gear/water bottles/valuables etc….
Jog over to the Nova UCD gate then, or if going straight meet at 7.10 over there with your jog warm up done.
Session is 2km loop at 10km pace
8 by 400m Hills
2km loop at 10km pace

[maria]

Running Session
Warm up 1500m loop, drills and strides
3000m at threshold pace (half marathon pace) 3mins rec
1500m at 5km pace
8 by 50/60 sprints after
Cool down 1500m loop

[maria]

Tonight 2nd June we are doing
3km Threshold run with 2min rec, 8/10 by 200m fast with 1min rec followed by 3km threshold run
or
1500m Threshold run with 2min rec, 6/8 by 200m fast with 1min rec followed by 1500m threshold run.

Hope to see you all later
Maria

[maria]

It is a Free Assessment –

Hugh 8pm no problem, did not see your post earlier
Tara no problem

[maria]

7-8
James N
Ciara Nifh
Bernard
Alan M
Tara
Matt Coughlan
Steven Moody
Laura Coughlan
Declan
Stephen Cawley (10)

8-9
John Staunton
Gareth Monee
Phil Sykes
Linda Clarke
Brianne
Frank K
Niall S
Mark Mc
Darragh K (9)
The groups are pretty even which is great,
John Boy, Sinead5, Paul Mooney you guys if still interested can go to either one that suits. I will be up there at 7, but the guys from Sportmed will be doing the asseessments. It does not take long, a few exercises. The aim is then to try and organise groups of you guys to work together (keeps cost down) but doing your own individual strength and conditioning programme, but that you will getting individual monitoring as there will be only a few of you.. I have been working with them since April and I have made huge advances in my strength, power and form which has really transferred over to my running.
See you all up there.
Maria

[maria]

Hi Folks,
delighted that so many of you are interested in attending on Wednesday, because of this Sportsmed are going to put on two sessions 7-8 and 8-9, catering for 10 people in each group. Can you please indicate which would suit better so there will be two semi even groups at least.
Cheers
Maria

[maria]

I have one (or two I think) and your more than welcome to it,
I will be at coaching on Saturday morning at WestWood, I will bring it there, and if that doesn’t suit I can give it to someone there to give to you,
Maria

[maria]

Sorry I forgot to put that if you cannot race this weekend, please do a 13mile or 21km time trial…..

[maria]

Two races that I would strongly recommend everyone to race. There is nothing like a race to assess progress and really come out of your comfort zone.

10miler in the Phoenix Park on Saturday 23rd August and
Half Marathon in the Phoenix Park on Saturday 20th September/Charleville Half Marathon Sunday 21st September

I hope everyone that can and want to get tested will get it done asap.
If you know your max heart rate or have been tested this is the zones that we will be working off of.

Aerobic Recovery and Long run is hr of low zone <68%
Aerobic Development 69-83%
Threshold Running 84-94% (this is a critical zone that you know individually as the bulk of the workouts will be done at this zone)
The odd session or part of session will be done at lactate Threshold above 95%. This will be mostly some fast sprint work or short duration stuff…..

For those not getting a VO2max test or have not gotten one yet these are the paces that you can work off of:
Aerobic rec/Long run Threshold
4hour marathon group: 6.20-6.30 per km 5.20
3.30 : 5.40-5.50 4.45
3.15 : 5.10-5.20 4.20
3 : 5.05-5.15 4.15

[maria]

Meeting at sports centre and jogging over as warm up, unless you park at belfield, meet over there at 7.15pm. I will take gear over to mind as usual
Maria

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