Wednesday Run 28th February (2)

Still looks like it might be ok for a run tomorrow night before the worst of the weather comes in.  As stated in the last post we will make a call tomorrow, so please look at the website or the club Facebook page before heading out tomorrow evening.  It might do everybody good to get a bit done before we are confined to treadmills, turbos and pools for a few days, although it does look like perfect weather for Steve to head to Sandycove 🙂 .  Similar session to last week starting at 5 minutes and working down to one.  All the usual stuff, the session is suitable for all levels, the elites get their buzz with a good crowd running at the front and lots of beginners and less experienced improving like mad further down, nobody gets dropped because of the looped circuit.  Same arrangements, either meet at the carpark on the city side of the Kingsley Hotel at 6:30pm or else head directly to the first roundabout inside the Business and Technology Park on the Model Farm Road at about 6:50pm.  Huge crowd last week up to 50 runners. There will probably be snow flurries but the main criteria will be the underfoot conditions, remember have a look at the club FB page before heading out.

Session

Easy run from the Straight Road to the Model Farm Road on the walkway

6 x 60m strides

2 x 5 minutes tempo with 2 minutes recovery

2 x 4 minutes with 2 minute recovery

2 x 2 minutes with 1 minute recovery

2 x 1 minute with 30s recovery

Easy run back to Straight Road via Farranlea