We are into December, so three sessions this month before we take a Christmas break. Not sure if we can get a Hot Port Run in because of the restrictions but we can decide that later. For anyone who did the Clonakilty half be very careful to manage your recovery correctly. If you ran hard on Saturday I would definitely suggest that you keep the tempo run very much on the lower side of “tempo”. If you ran the full marathon you should not do the tempo session at all by all means come down jog around and have a moving chat but no tempo. Both Feidhlim and I (Brendan) are away this week so Noel O’Regan will be taking the session. This will be the last week at 22 minutes, we will push up a bit next week again.
Usual arrangements meet at 6:30pm at the carpark on the city side of the Kingsley Hotel and jog over via the walkway by the Curraheen river, ideal if you have a head torch for this section. Alternatively meet at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm. Please everyone try to wear some Hi-Viz clothing. We still need to register here on Eventbrite.
Easy run from Straight Road to business park
6 x 60m strides
5 minutes at tempo with 2.5 minute easy recovery jog
4 x 3 minutes at tempo with 1.5 min (90s) recovery jog
5 minutes at tempo
Easy run back to Straight Road via Farranlea Park