This Week’s Training Schedule
Monday and Thursday.
As usual meet at Cherryfield at 7pm. Still a good idea to include the Rathfarnham 5k route in your run , or possibly add in the marathon route from Bushy Pk down to Midtown and come back along the Dodder river path all the way back to Cherryfield. Add in a few pick ups on your route.
Tuesday and Wednesday
Meet at Speaker Connolly car park at 7.10pm, but you must be warmed up and ready to jog up to the starting point of the session. If you need a longer warm up run up from Cherryfield leaving at 6.55pm.
The session is the Marathon Mission session.
So to recap _ that is 3 x 3k with 1k at marathon pace, 1k at half marathon pace and 1k at 10k pace.
There is a 2min break between each set of 3k .
Remember the pace of your first 1k determines the subsequent pace. DON’T go too quick on the marathon pace one , each 1k thereafter should be 15/20 secs quicker. You should remember your time from the previous sessions ( hopefully! )
The loo starts from the corner to the right of the second bridge. The turnaround point is halfway up the river path. ( Turn right ) and then come back down the wide path. Contol your efforts as the way up is uphill and naturally downhill on the way back. Factor it in so you get the pace right.
There is a suggestion that the faster group may attempt 4 x 3k , but I will check with ET before Tuesday.
Tierney’s Tempo Saturday
As usual meet at Marlay Pk at 9am warmed up and ready to go. Big numbers attend this session so why not come along.
Sunday – Long slow runs. Meet at the Iona Centre for 9am . Route, Groups and paces are sorted on the morning. But please get you running buddies down. The more we have the better the run is .
Finally we felt this is a very useful link for everyone regarding the Core Work that you should be doing . There are interactive video clips on a range of exercises that will help you. Take some time and do try to fit them into your routine
AAI Coach Injury Prevention is now available to download HERE.
Race Results
Tullamore Half Marathon
Some good performances in Tullamore with Paul picking up an O50s silver medal. Janice and Alison both recorded PBs and Joe somehow finished ahead of Stephen
Damian KELLY 01:19:30
Philip DOYLE 01:22:41
Ray CUNNINGHAM 01:23:23
Paul TESTER 01:29:04
Joe HAUGH 01:33:05
Stephen WILLOUGHBY 01:36:57
Janice DOYLE 01:46:46
Tos MORAN 01:48:37
Ken WHITE 01:54:08
Alan CONROY 01:58:32
Alison BROPHY 02:09:00
Park Run Results
Marlay parkrun
Paul LYONS 00:25:15
Ivan SUTTON 00:31:21
Sinead HARRINGTON 00:35:49
Castlebar parkrun
Brian REGAN 00:19:44
Tymon parkrun
Michael WALSH 00:21:14
Aodh O CONNOR 00:22:57
Suzanne LUNDY 00:22:58
Alan FAIRBROTHER 00:24:25
Sarah CREEDON 00:27:04
Ronald WILSON 00:27:58
Emma MURPHY 00:30:03
Deirdre DOYLE 00:30:05
Bushy parkrun, Dublin
Hilary MCNAMARA 00:29:40
Consolidated Parkrun Results
All Brothers Pearse
Individual events results
Http://www.parkrun.Ie/Tymon/Results/Latestresults/
http://www.parkrun.ie/marlay/results/latestresults/
http://www.parkrun.ie/stannes/results/latestresults/
http://www.parkrun.ie/griffeen/results/latestresults/
https://www.parkrun.ie/malahide/results/latestresults/
