Second last session on the track for this year, next week Aug 27th is the last week on the track. The season usually winds down for CTC after the Lost Sheep in Kenmare. We are aware that quite a few people will be racing through September so we can have a chat about filling in a few more sessions elsewhere. Session is mainly repeat 600m with increasing pace across each set of three. The full set is as follows:
10-15 min easy jog
6 x 60m strides
300m Tempo; 100m easy jog
3 x 600m increasing pace from 1 to 3
800m easy jog
3 x 600m increasing pace from 1 to 3
Meet at the usual time of 7:00pm at the Sonia O’Sullivan track (UCC) on the Mardyke
While the league part of the season is over for the aquathons we are having one more event with more of a novelty/social aspect. It is hoped to run this last one as a MIXED RELAY. The plan is a relay aquathon ala commonwealth games
One lap of swim one lap of run hand on to your partner to do likewise.
We would hope to get good numbers to round off a great aquathon season.
Also the plan is to have mixed relay.
We need a strong turn out for women for this to work
This is very much a fun event so don’t be intimidated, distances are not long and it will make a great end to the series
And if weather is ok there will be a BBQ AFTER IF WE CAN GET A CHEF.
Weather is looking good for the week, according to Met Eireann, all help would be gratefully accepted, especially if you can provide kayak support.
Location is back to the Dock beach in Kinsale with the start time at 7.15pm. Go on give it a lash!
The west wind doth huffeth this Sabbath… well it looks like there’ll be a steady westerly breeze at least.
This week I’m looking forward to revisiting the countryside around Ballingeary and Ballyvourney. That region provides the two climbs of the route, though the rest of the route is pretty flat and fast and coming back in along the main road ar nós na gaoithe.
With the Lost Sheep getting very close, we’ll offer a shorter option also for those who want to keep the distance to around 100km.
As per usual, steady pacing and leaving City Hall @ 7am.
The good news is that there is no stick. We can’t compel people to marshal on the day, all we can do is ask for your help. It’s now just over two weeks before the Lost Sheep and less than half of the of the people we need to help out on the day have registered to marshal. A huge amount of thought, effort and planning has already gone into preparing for this year’s race. We are determined to ensure that this great tradition is continued and the high standards at this race are maintained. However this cannot be done with the number of people who have currently signed up.
If you are a club member who is not racing, please consider registering as a marshall. If you are a club member who is racing, please ask friends and family if they would like to help out while cheering you on. They can register on the same page. Remember that for every person registering as a marshal, the club is providing accommodation for Friday and Saturday night, a lunch voucher for Saturday and a meal out that night. Marshalls will also receive a CTC hoodie for their efforts….not to mention that warm fuzzy feeling at having contributed to putting on what will undoubtedly be another great event
No race can take place without volunteers. They are every bit as important as the competitors and, on the day, no one contributes more to the atmosphere of the race.
So… as you’re mixing your recovery drink in the morning or doing your pre session activation excercises or post session warm down be thinking and talking about recruiting marshals for the Lost Sheep. The clock is ticking. Spread the word!
In the last few weeks the numbers participating in the Tuesday time trials have reduced drastically. At the time trial two weeks ago, only three people showed up. We had more timekeepers than time trialists that night. Last week only one person showed up and there were no volunteers to do time keeping. So we are going to stop the time trial league now. The scoring for the league will be based on the last seven time trials.
We will return to the old time trial route in Glounthane on Tuesday 26 August to have a “Fun TT”. Afterwards we will award prizes to this years league winners. More details to follow on this later.
Proposed cycle this coming Sunday is a route which has been used a couple of times this and been very popular. It is out the old Dublin road through Glanmire and Waterrgrasshill on towards Rathcormac, this road is now labelled R639. Taking a right just before Rathcormac on to the R626 back towards Midleton. There is a coffee possibility in the Garden Centre in Ballyseedy. The route shows on the map as 60km but is closer to 65km as for some reason MmR doesn’t allow you to get back onto the N25. For anyone who needs a longer run here is the option of going round Great island (Cobh) for some extra kms. Route details here.
No strong winds forecast this weekend. Looking at another scenic route with a moderate amount of climbing. Steady pace.
Leaving City Hall @ 7am.
Session this week is mainly 200m repeats done fast, this is preceded by a tempo 1000m and after the 200s a tempo 600m. I am suggesting that this is for those still doing sprint distance races. There are quite a few people in the club now targeting the Lost Sheet (middle distance or 1/2 iron distance race). For those doing the LS I am suggesting a parallel session of mile (1600m) repeats with 400m jog between. The 1600m repeats will also benefit those with olympic distance on their agenda. It should be possible to do both sessions in parallel without too much confusion. usual jog warm up, dynamic stretch and strides for everyone then separate into LS and Sprint for the main set. Usual time and place: 7:00pm at the UCC track.
Warm Up (All)
10-12 min easy jog
6 x 60m strides
Main Set 1
1000m tempo 200m jog recovery
8 x 200m hard with 200m jog recovery between each
Main Set 2
3 x 1600m with 400m jog recovery (1600m at 5km pace)
We are a bit short of timekeepers for the TT tonight, if you can help out please contact Dave Egan 087 9372402