Weekly News – 14th August

Wake up and Smell the Roses Run
For anyone who would like to do a long slow run this Sunday 16th August. We are meeting at the track at 10.30am. The distance is 22km at a very easy pace

Next Monday & Wednesday Training Sessions

Next week’s sessions are as follows:

Marathon Group
Monday 17th August – Track
5mins at 80%
1min jog rec
Repeat 6 to 8 times

Wednesday 19th August – Road (Brittas Bay weather permitting)
8 miles easy

Endurance/XC Group
Monday 17th August – Track
4 x 1000m tempo pace with 2 minute recovery between each 20 minutes Strength and Conditioning & 20 minutes core work

Wednesday 19th August – Glen of the Downs Hill Session (Trail) 800m uphill, turn around and jog 200m down then run 600m down repeat until 8.15pm

Upcoming Events

Leg it For Lakers 10km Saturday 5th September 2015
This year we have a different route! It is a beautiful flat 10km route around The Roundwood Reservoir, Roundwood, Co.Wicklow. – (this is the same route we did the other night in Roundwood)

Date: Saturday 5th September 2015
Time: 10.30am. Registration on day from 9am-10am at Roundwood Parish Hall.
Cost: €20 including a technical t-shirt or €25 on the day with no guarantee of a t-shirt. There is a FREE BBQ and refreshments post-race!