There was a decent group out last week in spite of some foul weather. Then again the only run you’ll ever regret is the one you didn’t go out on!
Maintaining the 20 minutes at tempo for one more week before we push it up a little. For anyone who did the Blarney Half-Marathon (well done all) you need to judge where you are with your own recovery. If you ran hard you may still be a little fatigued, so take it a bit easier.
So the session this week is three and four minute intervals with 50% of the tempo time for recovery. Usual arrangements meet at 6:30pm at the carpark on the city side of the Kingsley Hotel on the Straight Road. Come ready to run and an easy run via the Curraheen River walkway to the Model Farm Road. Given the hour went back at the weekend ideally anyone taking this option should have some kind of torch as the walkway will be dark, Headtorch is ideal. Alternatively meet at 6:50pm at the first roundabout inside the Business and Technology Park on the Model Farm Road. Ideally come a little earlier and get a short warm-up in before.
Had some enquiries during the week about the session, it is suitable for all levels of experience and fitness. The main set is run on a 1km loop inside the business park, typically the larger group breaks up into smaller sub-groups of roughly equal ability, no one is dropped as we are just lapping around the loop.
We still need to register on Eventbrite for contact tracing reasons, register here. Please try to wear some Hi-Viz clothing, there is minimal traffic in the business park but there is some and the entire route has street lighting. For anyone driving to the business park there is visitor parking, take a right at the first roundabout and there is a visitors carpark about 300m down the hill on the left hand side of the road.
Easy run from the Straight Road to the Business Park vis the walkway
6 x 60m strides
4 x 3 minutes at tempo with 1.5 minute recovery jog
2 x 4 minutes at tempo with 2 minutes recovery
Easy run back to the Straight Road via Farranlee Park.