This year the Hook or by Crook National Series sprint distance race (June 21st) in Dunmore East was designated as the club race. The intention is that we would rent some houses in the area stay overnight and have a get together on the evening of the race. There is very limited accommodation in Dunmore East and the house rental is a little on the expensive side. The club has sourced accommodation for the above race on the weekend of 20/21st June. Only 3 self catering houses remain so if you wish to be included in the Club’s accommodation booking, then you need to email Hilary (email@example.com) before next Wednesday 30th April. It is looking like it will cost €75-80 per person for two nights accommodation. Those who are serious about being included in the club booking should let Hilary know by Wednesday. Couples who can share a room should let us know when emailing.
The club will not be responsible for organising accommodation after this date.
Intensity moving up a bit as we get closer to the race season. This weeks main set is 800m repeats from the DTT programme. Suggestion is that the front groups should do 6 x 800m and others keep it at 5 x 800m just 200m jog recovery between the 800s. Intensity increases through the session. Meet at the usual time 7:00pm at the UCC Track on the Mardyke.
10-12 min steady jog
6 x 60m strides
5/6 x 800m
5 as 2 TEMPO and 3 HARD
6 as 2 TEMPO, 2 between TEMPO/HARD and 2 HARD
200m easy jog between each 800m
Business as usual. Leaving from outside greyhound track in Curraheen at 6.30pm.
Date: Thursday April 24th
Venue: East gate, Little Island (turn left at roundabout past the Radisson Hotel and meet at the car park there-as previous sessions)
Plan: Bike handling skills & drills, practice running off the bike, mini run session & drills, discussion on race plans for Summer 2014!
What to bring: Bike, helmet, runners, spare clothes for afterwards, water & snack and a parent/guardian.
If you can make it please email Karina at firstname.lastname@example.org
An opportunity to work off any excess chocolate consumption. Trying a different route this week, out through Glanmire on to the old Fermoy road turning before Rathcormac on to the R626 heading back towards Midleton, taking a backroad to Carrigtohill. An opportunity for those that need it for a coffee in the Garden Centre in Ballyseedy. The route shows on Map my Run as 60km but it is actually about 67km as I had to finish the map before Dunkettle. (for some reason MmR thinks you cannot get back on the main N25 from the old road). Usual meeting time and place; 9:00am at City Hall as in recent weeks we can split up into groups of different pace before we set out, although probably none as fast as the group in the picture. Great numbers coming out for the last few weeks, lets keep it up.
Route details: http://www.mapmyrun.com/routes/view/394844966
Hope everyone has been getting out training in the fine weather. Forecast looks good until Sunday. Slight easterly wind forecast. Suggesting the following route:
Aiming to up the distance a little this Saturday. Two moderate drags and a nice flat section all the way home on the main road (with the wind). Something for everyone!
Leaving City Hall @ 8am.
Track session this week is back to kilometre repeats run at 10km pace. Finish off with one 400m hard. 90sec rest between the kms. Meet at 7:00pm on the track on the Mardyke.
Strides 6 x 60m building through the last 3
3 x 1000m at 10km race pace, 90s rest between kms
1 x 400m
The current set of core fitness classes finishes up this Thursday.Mike is willing to run another set if there are enough people interested. The next set of 6 Strength and Conditioning classes would start from Thursday April 24th. As usual contact Mike directly at email@example.com or 087 6355102
Classes are €30 for a set of 6
And the hills go on…
We’re sticking with the format that’s been used for the last 3 weeks; easy spin out to Kilumney as warmup, then using this hill for repeats, before an easy spin home to flush out the legs.
Tomorrow we’ll add a little progression onto last week’s. Individuals can tackle as much as they’re comfortable with.
The plan is as follows:
- 3 mins TEMPO, recover on descent.
- 4 x (6 mins TEMPO, recover on descent)
- 3 mins TEMPO, recover on descent.
- 6 x (1 min above THRESHOLD or best effort, recover on descent)
Meeting point is just outside the greyhound track in Curraheen. Leaving @ 6.30pm sharp.
Meet as usual at City Hall at 9:00am. Putting up three overlapping routes at about 45km, 70km and 80km, we can decide on the morning how we will split. Short route is out the main Bandon Road to Half Way, back road to Crossbarry and right at the village over the climb to Begley’s Forge and down to Kilumney. The longer routes have the same start past Crossbarry towards Bandon and just before the climb to Bandon turn right to Crookstown and on to the main Macroom road (N22). The option between the long and intermediate is: long, take a left over the Windy Gap to Coachford, intermediate, is straight back to Ballincollig.. Windy Gap gives more climbing, Ballincollig offers a flat road for a fast pace line. Coffee options, for intermediate or short, Ballincollig for the long run Griffins Garden Centre.