Weekly News – 7th August

Next Monday & Wednesday Training Sessions

Dublin City Marathon (DCM) & Wicklow Cross Country (WCC)
The club is now gearing up for the DCM and WCC with 2 separate programmes in place. Can everyone PLEASE make a big effort to be at the track this coming Monday (August 10th) so that we can put groups and a plan into place.

Next week kicks off our Endurance/Cross Country Training Programme. Week 1 is as follows:

Monday 10th August – Track
2 x 800m 2 min recovery
2 x 400m 90 seconds recovery
5 minute jog
10 minute tempo run*
2 minute recovery
4 x 200m 1 minute recovery between each

*A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as “comfortably hard.” Tempo running improves a crucial physiological variable for running success: our metabolic fitness. Talk Test: A question like “Pace okay?” should be possible, but conversation won’t be.

Wednesday 12th August – Road
5 minute jog warm up
10 x 4 minute tempo with 2 minute recovery jog between each


Aplauda Killiney Aquathon Saturday 25th July
I received this info last week after I had sent the newsletter. Lisa won the women’s event; she had the fastest swim of ANY contestant over the 1km distance and held on for the win with the 2nd fastest women’s run split – well done Lisa, great job!

Conor lso took part in this event to take 2nd place in the men’s race. He had the fastest 5km run but had a crappy swim (his words not mineJ) He missed out on 1st place by a second. Well done Conor still amazing!!

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!

To register go to: www.athleticstiming.com or www.active.com
For more information on Lakers please visit www.lakers.ie

Dublin City SSE Airtricity Marathon 26th October – Only 79 days to go
So I’m sure everyone signed up for the Dublin Marathon is now in full swing getting to grips with their training! Hope you found the July plan usefulJ. Please see link below for the August schedule.