Monday and Thursday are as usual easy run nights. Meet at Iona Centre at 7pm warmed up and ready to go. Route decided on the night.
Tuesday and Wednesday.
This week we are on the Marathon Mission session.
If you don’t know it ,
1k at marathon pace, 1k at half marathon pace, 1k at 10k pace. ( No break as you go through the paces) . We will hope to do 3 sets. There is a 2min break in between sets.
This week we will meet at The Speaker Connolly car park ready to run at 7.05pm as the session can take a bit longer than others. If you are warming up from the Iona, we will leave there at 6.50pm this week. If you are meeting at the Car Park, can I ask that someone coordinate a warm up in the car park.
We will use the walkway going up towards Aherns for 1.5k and turning then and coming back to the car park. You will need someone in your group to call the 1k markers. ( Might get out tomorrow to get a mark for the 1k and the turning point)
It is a tough session, and it is even tougher if you overdo the pace on the opening 1k. You need to work out your paces before you come to training and stick to them ( eg last year my paces for each of the 1ks were 5mins,4.45mins, 4.30mins when we did this the first time. We got a little quicker during the summer.)
It is all about that first k, and luckily we will be going upwards for that and that will hopefully slow you down a bit. Each subsequent k should be 15/20secs faster approximately.
Tierney’s Tempo Saturday – I hear that Eamonn is taking you up the Kilmashogue Hill Session next weekend. A great chance to experience a super session if you have never done it. Meet as usual in the field behind Marlay House at 9 am. The warm up will be to jog to the gate at St Columbas college. Definitely a morning for coffee and cake afterwards.
Ladies Meet and Train next Sunday in Cherryfield. Race at 10.30.
We will be setting up everything from 9am so drop down to help , support the girls and grab a pancake breakfast after the race in Ballyboden.
Diary Date – PARKRUN AWAY DAY – CORKAGH PARKRUN – Saturday 16th FEBRUARY – a Valentine’s weekend Parkrun. Coffee and Cake afterwards.
Names below if you are coming along.
This is the first of a few away days we will be doing during the year. If you have experience on a good Parkrun that would be a great morning out, please speak with Debbie Kelly. We think we might do Shanganagh and Naas.